Information on the Physiology of Exercise
Unit 7
Information on the Physiology of Exercise
Faraz Ijaz
The Skeletal System
The human skeletal system has four main features, these are:
* Protection
* Support
* Movement and attachment
* Blood Protection
There are two main parts of the skeletal system. The axial skeleton; which consists of the skull, vertebral column, ribs and sternum, and the appendicular skeleton; which consists of the arms, shoulder griddle, legs and hip griddle. The main function of the axial skeleton is to support the body, to allow it to stand and to maintain a form. The main function of the appendicular skeleton is to allow for movement of the limbs.
These two sections of the skeleton combined make the body able to stand and to move. The skeleton now serves two more functions related to sport, to protect vital organs and to produce blood.
Protection
For protection we rely on our skeleton, because this is hard. Our bones are made up of water, collagen, calcium phosphate, calcium carbonate and fluoride salts. The calcium in our bones helps to strengthen the bones, such as the ribs. The ribs are made up of hard bone that is not meant to flex, however it expands to allow for the lungs to inflate and deflate. They provide support and protection to vital organs such as the heart and lungs.
Our skull is meant to protect the brain, eyes and ears, the cranium only protects unlike the ribs, which support and protect vital organs. The skull is made up of hard bones; joints join these bones with fibrous joints, these are non-moveable joints, and so do not allow for any type of movement. The skull in effect is a shell to protect our brain, eyes and ears.
Support
As I have explained above the skeleton is divided into two parts the axial and appendicular skeletal system. The axial system provides the support it needs to stand up, hence the word axial, coming from the word axis. Support is provided by the vertebral column, this is widely known as the backbone or the spine. This provides the body with its straight back and gives us most of our shape. All of the moving bones in our body link up to the vertebral column in some way.
In football the use of the skeleton is essential as the goalie must stand, using the whole skeleton, and block the ball with either the arms or legs.
In our body we have different types of bones, they are all made for different purposes:
Features
Purpose
Example
Long bones
Hollow centre, (diaphysis)
Height, shoe size
Collar bone, ribs and metatarsals
Short bones
Small and Squat
Carpals and tarsal
The Carpals and tarsal in the hands and feet
Flat bones
Spongy and Flat
Cushioning effect
The scapula, pelvis and cranium
Irregular bones
Spongy in and outside compact bone
The patella and vertebrae.
The patella and vertebrae
Wormian Bones
Small and irregular
Act as wedges
Cranial sutures or joints
Sesamoid Bones
Small and irregular.
Inside tendons
Allow the tendons to slide over joints
Patella
Front view
. Skull
4. Sternum
7. Radius
0. Sacrum
3. Phalanges
6. Fibula
9. Coccyx
22. Metatarsus
Rear view
2. Mandible
5. Ribs
8. Ulna
1. Carpus
4. Femur
7. Scapula
20. Patella
23. Phalanges
Side view
3. Clavicle
6. Humerus
9. Hip bone
2. Metacarpus
5. Tibia
8. Spinal vertebrae
21. Tarsus
Blood Production
As seen above the blood is produced by the skeletal system. Blood is produced through a system called Haematopoiesis. This system manufactures new blood cells in the bone marrow. Four types of blood cells are made from a multi-potential cell in this process:
. Erythrocytes - Red Blood Cells
2. Granulocytes - White Blood Cells
3. Agranulocytes - White Blood Cells
4. Platelets - White Blood Cells
The erythrocytes or red blood cells as they are widely known are the cells that carry oxygen and carbon dioxide in and around the body. These blood cells contain haemoglobin; this gives the blood its red colour. The surface of the cells carry antigens, this is the factor that determines a persons blood type or classification.
I will explain how the gaseous exchange takes place and how blood is circulated around the body in the cardio vascular section, because blood is a vital part of this.
Movement
As I have explained earlier the movement is done by the appendicular skeletal system. For movement to occur in the body, bones and muscles must work together, as bones are the structure, muscles are the strength by which movement is possible.
If bones allow for movement then they must have muscles attached to them, and pivot on a movable joint. Muscles are attached to bones by tendons; this is a strap or cord like connection, which is flexible and very strong.
Some joints do not allow for movement such as the fibrous joints that form the skull. I have given details of this below in the list of joints.
For free movement to occur synovial joints are used. All synovial joints allow free movement in the shape they are in. Where there is movement there is bound to be a level of wear and tear, to minimise this, joints have cartilage and synovial fluid.
Here is a list of the different joints in the human body:
* Ball and Socket Joints
* Hinge Joint
* Pivot Joint
* Saddle Joints
* Condyloid Joint
* Sliding Joint
* Fibrous Joint
* Cartilaginous Joint
These following are examples of the joints and their application to sport:
* Ball and Socket Joint
Ball and socket joints can be found at the shoulders linking the humerous and the scapula together or the hips linking the fibula and the hip bone together.
Hips Shoulder
Shoulder
For the shoulder to move the arm across the chest the pectoral muscles contract and the latissimus muscle relaxes. This movement happens when someone hits the ball.
Hips
For the leg to move forward to hit the ball the quadriceps contracts and the hamstrings relax, this will cause the leg to move on the ball and socket joint. This movement happens when kicking a ball.
* Hinge Joint
Hinge joints can be best explained if compared to a door hinge. These can be found in the elbow linking the Humerus to the ulna or the knee linking the femur to the tibia.
Elbow Knee
Elbow
For the arms to bend to a 90 degree angle or to flex, the following muscles work, the biceps contract and the triceps relax.
In tennis the elbow plays a big part in the swing to hit the ball with the racket, the shoulder does most of the work and the elbow bends before the point of impact to improve the hit of the ball.
Knee
For the knee to bend to a ninety degree angle the hamstrings contract, quadriceps relax which causes the knee joint to bend.
When someone jumps the knees bend and then straighten quickly to shift the weight on the body fast to lift it off the ground.
* Pivot Joint
* Saddle Joint
The base of the thumb this is the only saddle joint in the body.
* Condyloid Joint
Base of the Skull 1
* Gliding Joint
In the hands and the foot.
The hands and feet are crucial in any type of sport as the feet are the initial balancing mechanism we have, and our hands allow us to grip to items. Our hands allow us to hold onto the tennis racket, our feet allow us to balance ourselves in football as when we kick the ball we are only connecting to the ground momentarily with one foot.
Levers
Above I have explained how our body moves around; we move around to enable us to be mobile and to do activities. Certain activities require our muscles to work antagonistically, and our bones to work as levers. An example of this can be playing tennis where our arm is bent slightly this gives a spring effect to provide power in hitting the ball with the tennis racket.
This is a clearer and more referable picture or what our joints resemble in our day to day life and where they are located around our bodies:
These are the following movements that are involved in sports
Movement
Explanation
Example
Extension
This is where the arm straightens at the elbow.
To throw a punch after point of impact.
Flexion
This is where the arm bends at the elbow.
Bringing arm back after punch.
Abduction
This is where a limb moves away from the body.
Adduction
This is where a limb moves towards the body.
Rotation
Circumduction
This is where a body part moves in a circle.
Hyperextension
Muscles
I have shown above the link between the muscular system and the skeletal system, and how the muscles are attached. I will now elaborate on this further; how these work in sport, as we know muscles are the moving force by which the body creates movement. By contracting and relaxing muscles move the bones that they are attached to.
There are three types of muscles in the human body, they all have different function, and they work coherently to make ...
This is a preview of the whole essay
Circumduction
This is where a body part moves in a circle.
Hyperextension
Muscles
I have shown above the link between the muscular system and the skeletal system, and how the muscles are attached. I will now elaborate on this further; how these work in sport, as we know muscles are the moving force by which the body creates movement. By contracting and relaxing muscles move the bones that they are attached to.
There are three types of muscles in the human body, they all have different function, and they work coherently to make the body function:
Striated muscle tissue
Cardiac muscle tissue
Smooth-muscle tissue
The striates tissue gets its name from its striated appearance. These types of muscles are voluntary.
The cardiac muscles are similar to striated muscles in their appearance, the significant difference is that the 'fibre are separate cellular units' that don't contain many nuclei. These types of muscles are involuntary. This is further explained in the cardio vascular system.
Every living animal in the world has muscles. This is defined in the hyper dictionary as: An organ which, by its contraction, produces motion. This explains that movement will be difficult without the presence of muscles.
In this diagram we can see that the triceps is relaxing while the bicep is contracting, this movement makes the Ulna pivot on the Fulcrum of the elbow joint.
In this diagram we can see that the bicep Fermeris contracts and the Rectus Fermeris relaxes, this movement makes the tibia pivot on the knee joint.
This is an ideal example of movement; the muscular and skeletal system working are in conjunction with each other. The skeletal system is providing the structure and the joints; the muscles are contracting and relaxing to make the bones move.
This is called antagonistic muscle action, the action is flexing (where the arm moves closing the distance between the wrist and shoulder). The working muscle is called the prime mover or agonist in this case the bicep, and the relaxing muscle is the antagonist in this case the triceps.
Muscles are made of tissue, Tissues are made of skin cells and with the use of muscles there is movement. Various muscles contract and relaxing, create movement. We have approximately 600 muscles in the human body, below is a diagram of the different muscles in the human body, where they are situated and their names:
Front View
. Sternocleidomastoid
2. Trapezius
3. Deltoid
4. Pectoralis
5. Biceps brachii
6. Brachialis
7. Brachioradialis
8. Flexor carpi radialis
9. Palmmaris longus
0. Flexor digitorum superficialis
1. Gluteus medius
2. Sartorius
3. Rectus femoris
4. Vastus medialis
5. Peroneus longus
6. Tibialis anterior
7. Soleus
8. Gastrocnemius
9. Vastus lateralis
20. Gracilis
21. Adductor longus
22. Tensor fasciae latae
23. Rectus abdominis
24. External abdominal oblique
25. Serratus anterior
26. Orbicularis oris
27. Orbicularis oculi
28. Occipitofrontalis
Rear View
Side View
Here is a list of the different groups of muscles and their combined actions:
Muscles
Main Action.
Deltoids
Raise the arms sideways at the shoulders.
Biceps
Bends the arms at the elbow.
Abdominal
Pulls in the abdomen, flexes the trunk to bend forward.
Quadriceps
Strengthen the legs at the knees, to keep them straight.
Pectorals
Raises the arms at the shoulder, to draw them towards the chest.
Latissimus Dorsi
Pulls arms down at the shoulder, to draw them behind the back.
Trapezius
Holds and rotates the shoulders, moves head back & sideways.
Triceps
Straightens the Arms at the elbow.
Gluteals
Pulls the leg back at the hip, raises leg sideways at the hip.
Hamstrings
Bends legs at the knee
Gastrocnemius
Straightens the ankle joint so you can stand on your tip toes.
Cardio Vascular & Respiratory system
The Cardio - Vascular system circulates blood around the body and the Respiratory System provides the oxygen and extracts the impurities from the blood into the air.
The cardio-vascular system is made up of the heart, blood vessels and Lymphatic. This circulate 7 pints of blood on average around the body. During exercise the heart pumps the blood all around the bodies to the organs and tissues; this links up with our respiratory system.
The Cardio Vascular System
The heart is made up out of two pumps; the right atrium or right side pumps blood to the lungs and the left atrium or left side pumps blood to the body, this is essentially one pump as they both work at the same time.
For our heart to beat and circulate blood, three actions must be completed, this can be called the Cardiac Cycle, the heart must:
Cycle Starts
a) Relax : The inlet valves open
Blood must fill the left and right ventricles
b) Inlet Valve Closes : Heart Contracts
Blood Pressurises in both ventricle
c) The outlet valves opens : The ventricles empty
The outlet valves closes
Cycle Complete
This action is called the Cardiac Cycle. Our heart beats at around 70 times a minute normally, if we were to run or do vigorous exercise our heartbeat could raise to 220 beats a minute. To calculate the maximum heart rate for a fit heart it should be 220 - (your age) = maximum heart rate during exercise.
The pulse can be measured in many places around the body; this can only be done where the external skin is close to a main artery, such as at the wrist, neck or ankles.
The pulse can be taken by placing two fingers at any of these points and pressing hard until a beat can be felt. The thumb cannot feel the pulse as there is an artery in it.
The heart beat or the number of cardiac cycles per minute for an average 18 year old should be 70bpm the maximum heart rate would be 202bpm during vigorous exercise. 70bpm should be a constant heartbeat for all adults.
The Respiratory System
This is a diagram of the respiratory system,
The respiratory system allows us to inspire air in and expire carbon dioxide out and other gasses. The respiratory system consists of:
* Upper respiratory tract
* Lower respiratory tract
* Lungs
* Thoracic cavity
This system maintains the exchange of oxygen and carbon dioxide in the lungs and tissues. The respiratory system also helps in regulating the body's acid-base balance.
The lower respiratory tract contains the lungs that hold the alveolus. This alveolus are tiny air sacs at the ends of the bronchioles, this is where the gaseous exchange occurs.
When we breathe in air, oxygen is removed which passes from the alveoli in our lungs into the blood, being picked up by haemoglobin in the red blood cells. Blood vessels then transport the blood carrying oxygen; this process is the gaseous exchange.
Gas
Inhaled
Exhaled
Oxygen
21%
7%
Carbon Dioxide
Small
3%
Nitrogen
79%
79%
Water Vapour
Small
A lot
To calculate how much air we breathe :
Minute Volume
=
Tidal Volume x Respiratory Rate
For the average 18 years old the tidal volume would be 1/2 litre, the respiratory rate would be 12 breaths per minute, and the minute volume would be 6 litres, this is normally not during exercise.
As seen from the previous page the gaseous exchange occurs in the alveoli and this is where the deoxygenated blood becomes oxygenated and goes to the heart. The blood now is taken to the heart and transported to the body. Below is a diagram of how the blood circulates:
Above is a diagram of the role our heart plays, and the route blood takes through the heart, body and respiratory system. The heart circulated approx 7 pints of blood around the body. The amount of blood circulating out the heart in any one minute is referred to as the Cardiac Output. This can be calculated in the following way:
=
So if the cardiac output would be 5 litres per minute, when the stroke volume is 70cm3, this is true when a person is resting. The cardiac output can go as high as 30 litres per minute during vigorous exercise.
Human blood is pressurised. For our heart to circulate the blood all around our bodies, we require a certain amount of pressure this is called 'Essential Hypertension' or 'Blood Pressure'. The average 18 year old should have the blood pressure of 120/80mmhg (millimetres of mercury) this is not during exercise, this can go as high as 140/90mmhg during vigorous exercise. The blood pressure is taken by a sphygmomanometer
Carbon dioxide is a waste product that the body does not need. This is removed from the blood via the alveoli into the lungs and is released when we breathe out. This is extremely important for the efficient functioning of the body as the gaseous exchange can only occur if the blood is pumped into the lungs by the heart with a certain amount of blood pressure.
As we run or do continuous exercise our heartbeat raises. We breath heavier and more frequently, this is because our body requires more oxygen. However, if we do sudden burst of exercise the body doesn't use as much oxygen, this is called anaerobic exercise. We can only do anaerobic exercise for limited amounts of time, because the body is not getting enough oxygen. Players may experience dizziness after such an exercise.
Energy System
As I have explained that movement occurs with the assistance of muscles, so for muscles to create the movement they need to have a source of energy. The body has two ways of producing energy, one which is aerobic, this is produced with oxygen; during constant exercise, one which is anaerobic, this is produced with out oxygen; one off burst of activity.
Anaerobic exercise works on two systems the creatine phosphate system and the lactic acid system. Both of these systems do not use enough oxygen and the player will breath less, this deficiency is called oxygen debt. After anaerobic exercise players may experience a dizzy spell or may faint.
Anaerobic exercise = Glucose = Energy + Lactic Acid
Lactic acid is the waste product from anaerobic exercise as seen from this equation.
The Creatine system
The Creatine Phosphate system is the immediate energy system. It provides energy quickly and is used up very quickly. It can only be used over a very short period of time, usually up to 6-8 seconds. Examples of this are:
. This will be used for sudden running, when a football player is running to meet the ball.
2. When a tennis player runs to meet the ball.
The Lactic Acid system
The Lactic acid system kicks into place after the Creatine Phosphate system is unable to continue, it provides short-term energy. The Lactic acid system breaks down the glycogen that is stored in our muscles to provide energy until there is enough oxygen supplied for the aerobic system to take over. The lactic acid system does not last long but it also leaves behind, in the muscles lactic acid, hence the name. This is why after a sprint over approx 100m an the players legs feel tired and ache.
(mid fielder would support the attack and loose his position to become a defender).
The aerobic exercise system is the system a player uses when enough oxygen is available to satisfy the working muscles. Everyone to do anything from blinking to running uses this system.
Aerobic Exercise
=
Glucose + Oxygen => Energy + Carbon Dioxide + Water
Carbon Dioxide and Water is the waste product from aerobic exercise as seen from this equation.
Diet and Nutrition
I have explained above how the body has two systems of producing energy; the aerobic and anaerobic, these systems work as a secondary source of energy, as the primary source of energy is food; solids that we eat.
Food that is consumed can be broken down into different categories. Each category serves a different purpose in the running of an efficient body. An example of this can be carrots; this is good for the eyes, carrots contain beta-carotene.
The food groups are:
* Carbohydrates
* Fats
* Proteins
* Vitamins
* Minerals
Though water is not a nutrient it is essential for the efficiency of the bodily functions, as this provides the body with moisture. Most food can be broken into four main groups:
* Bread, cereals and potatoes
* Fruit and vegetables
* Milk and dairy products
* Meat and fish
Fatty foods and sugary foods is a small but relevant group, this can be referred to as the 'extras' food group.
No single food has in it all of the above nutrients in one as of yet. It is essential to have a balanced diet as all of the above nutrient have different purposes to serve around the body and are required for the correct and efficient running of the body.
Energy is required for all bodily functions, as I have explained above, energy that is required for basic activities such as keeping the heart beating and the lungs breathing is called the Basal Metabolic Rate (BMR). This is usually derived from the food that we eat; occasionally this is taken from the body's store of fats. This is why food should reflect the nutrients that are used during activities.
The components of the diet which provide energy are:
* Fats
* Carbohydrates
* Proteins
Most foods contain a mixture of these nutrients. The amount of energy provided by a particular food sometimes is called 'the energy value' depends on the combined amount of the energy produced by each of the nutrients. The energy value of a food is usually expressed in kilojoules/kj or kilocalories/kcal. In everyday lingo this is referred to as kilocalories or as calories.
Eating too much food can cause a person to become obese however not eating enough food can cause a person to be malnourished. Below I will show the food groups and the types of food that will contain items from the food group; also I will show the purpose it serves:
Food Group
Item found In
Benefits
Carbohydrates
Simple:
Sugar, chocolates, jam, honey, sweet drinks, cakes, biscuits, milk and fruits.
Simple:
These are not good for you and should not be consumed regularly apart from milk and fruits.
Complex:
Bread, pasta, rice, potatoes, pulses
Complex:
These provide energy as carbohydrates are broken down into single sugar units such as glucose.
Fats
Saturated:
Meat, meat fats, dairy produce, margarines, oils.
Fats are important as they provide a concentrated source of energy and help to keep the body warm.
Fats that are stored around major organs also give a protective effect. Some fatty acids cannot be made by the body and need to be taken by food.
Monounsaturated:
Olive oil.
Polyunsaturated:
Seed and nuts margarines & oils, Soya and corn oils, sardines.
Proteins
Meat, fish, eggs, milk, cheese, beans, lentils.
Proteins are needed for the body to grow and repair tissues such as muscle, hair and skin.
Vitamins
Fat Soluble:
Vitamins: A, D, E, K, liver, green vegetables, carrots, wheat germ, egg yolk, milk, meat, spinach, cabbage, kale.
Fat Soluble:
Proper functioning of the retina and epithelial tissue. Stimulates the calcium uptake from the gut to the bones. Promotion of factor F in the blood that promotes the clotting in the blood.
Water Soluble:
Vitamins: C, B complex, lemons, oranges, green vegetable, tomatoes.
Water Soluble:
This helps in our respiratory system and blood productions. This also is required for protein synthesis, nucleic acid synthesis and nerve function.
These are important for the production of collagen, antioxidants, the proper functioning of skin and mucous membranes, stimulates the absorption of iron from the gut and aids the healing of wounds.
Minerals
Trace Minerals:
Trace Minerals:
Macro Minerals:
Macro Minerals:
Water
Water
This is required to hydrate the body; an example of this is; to cool the body down as sweat.
Carbohydrates consist of two groups they are based on the number of sugar units, simple carbohydrates and complex carbohydrates; the difference is that simple is singular or double units of sugar and complex are hundreds of units of sugar.
As I have said above that carbohydrates are broken down into single units of sugar during digestion, such as glucose, this can be used to provide energy. If energy is not immediately required than this is converted into glycogen this is stored in the liver or muscles, this can be re converted into energy during exercise for use. If these stores are full than glucose can be used to make fat and stored as adipose tissue.
Top performers have to work out their energy needs very carefully and will sometimes Carbohydrate Load in a week approaching competitions so to increase the amount of glycogen in the muscles to delay tiredness in the muscles.
Fats are produced by internal and external ways; they can either be consumed or developed by glucose when glycogen stores are full. Fats that are consumed are essential to the running of the body as these are essential fatty acids.
Proteins are made from building block called amino acids. For the correct functioning and to maintain a healthy body we require twenty different amino acids. Only nine of these amino acids are essentially required to be consumed as they cannot be made inside of the body the other eleven can be made in the body.
Vitamins are only required in a small amount but still are essential. They are useful to optimise growth and maintenance of bones, teeth skin and glands. They assist in digestion, resistance to bacteria and disease, and the stability of the nervous system. Vitamins are now available in supplements; these may not be the best way to be consumed as they can be mixed with enhancements so it should be consumed in its original state.
Water is obviously essential to the body as this is the secondary requirement to air that any organism needs to stay alive. This provides us with hydration when we are dehydrated. A person should consume on average 2.5 litres of water everyday to make up for the amount they loose on a daily basis. If this is not done then they will be classed as Dehydrated this is not a good state to be in.
If any of the above is in short supply then the following may occur if the body stays in a malnourished state for long enough:
Carbohydrate
There will not be enough glucose in the body to convert to glycogen and therefore will lead to tiredness in the muscles.
Fats
Essential fats that are required to give warmth and provide protection to vital organs will be used therefore leaving the body in a vulnerable situation.
Protein
The essential amino acids will not be consumed so the muscle growth and general maintenance will be hindered and performance may be impaired.
Vitamin
Minerals
Water
The body will be getting drained of its water supply, as water is being used in all activities. The body will feel dry and tired; dizziness may be followed by fainting. Dehydration can lead to a high temperature that can lead to brain damage.
As seen above our body has many nutritional requirements, these must be fulfilled, as this is the fuel for exercise. If these are not fulfilled than the body may be classed as malnourished, depending on the severity of the amount of food not consumed. If all of these are consumed in accordance with the activity levels than the body is running on a balanced diet.
As I have shown in my work that for the body to create movement, bones need to be connected to a synovial joint, muscles must be attached to bones with tendons, muscles must have energy either anaerobic or aerobic energy, muscles must work antagonistically to move the bones on the joint, this requires either aerobic or anaerobic energy.
The body makes adjustments for its efficiency during exercise; this can be from the lungs increasing their capacity, for swimmers, to building muscle, for body builders. Different activities lead to the body making different adjustments, this requires nutrients and energy.
Below I will explain how all of the systems work together normally and then during exercise.
Cardio Vascular, Energy and Respiratory System
For an 18 year old who is doing vigorous exercise this is the difference in the working of the circulatory system:
Normal
Vigorous Exercise
Amount of Blood
7 pints
7 pints
Cardiac Out Put
5 litres per minute
30 litres per minute
Pulse
70 beats per minute
202 beats per minute
During exercise the energy requirements for different activities change according to the level of exercise that we are doing. For warming up we use light activities, this uses our aerobic energy system. When we are warmed up our body has adjusted to the activity and we are able to do light running and exercise on the aerobic energy system. If we then do something that requires a sudden burst of energy then our body will switch to anaerobic energy. Below I will give an example of a when a persons energy system will change and adapt during exercise:
Aerobic
During warm ups
Aerobic
While light running and jogging
Anaerobic
Sprinting to meet the ball
Aerobic
After meeting the ball
Aerobic
While light running and jogging
The body must warm up before a game or exercise as this give an opportunity for our bodies energy system to adapt and increase the production process. A warm body also provides easier and better mobility, as muscles have stretched.
The same persons respiratory system will inspire 6 litres of air when they breath, this is when the respiratory rate is 12 breaths per minute and the tidal volume is 1/2 litre.
For someone who is doing vigorous exercise using aerobic energy, this should be the difference in the working of the circulatory system:
Normal
Vigorous Exercise
Amount of air
6 litres
Tidal Volume
/2 litre
Respiratory rate
2 litres per minute
Anaerobic energy will require minimal air, this is the reason we should only use this for short bursts of exercise.
During a session of vigorous exercise we can see the following happening
During warm ups, our body increases its metabolism and so produces energy more efficiently. During the warm up session we only work lightly as the joints and muscles are cold to begin with, this enables us to lubricate the synovial joints with the synovial fluid, to increase mobility and the temperature of the muscles. The temperature increases due to the stretching of the muscles.
For a footballer a good warm up routine should include the following:
Joint Rotations (3 minutes)
Begin the routine with some simple, slow joint rotations:
Ankles and Knees:
hands on knees; knees bent; rotate knees in a circle in one direction 5 times; repeat in the opposite direction
Hips:
stand straight; hands on hips; rotate hips in exaggerated fashion in a circle in one direction 5 times; repeat in the opposite direction
Torso:
stand straight; lock hands in front of body; bring hands forward so they touch the chest; use arms to twist body in one direction (try to look at something behind you and hold the position for 5 seconds); repeat in the opposite direction;
Shoulders:
stand straight; Right arm extended straight up and Left arm at side; rotate arm in a circle in one direction 5 times; then repeat in the opposite direction; repeat for Left arm/shoulder
Neck:
stand straight; rotate head in exaggerated fashion in a circle in one direction 5 times; then repeat in the opposite direction
Lower Extremities (5 minutes)
Since it is the muscles of the lower extremities that are more commonly injured in football, focus the remainder of the stretches on the following leg muscles: calf, thigh (quadriceps, adductors and hamstrings), and the hips. All of the muscles can be stretched while in a standing position (there is no need, therefore, for players to get on the ground). Players should be instructed to bend only to a point where they feel their muscle being stretched (if the stretch becomes painful, they have bent too far).
Lunge (stretches calf muscles of the front leg and the quads of the rear leg)
Stand straight up and extend (lunge) the right foot forward as far as possible. The toes of both feet need to be pointed forward. Bend the right knee slightly while keeping the truck upright. The left heel needs to stay on the ground. Hold for 15 seconds. Repeat with left foot extended.
Toe Touch (stretches hamstrings)
Stand straight up with feet shoulder width apart and the toes of both feet pointed forward. Bend forward and touch toes (if a player cannot touch her toes with the knees unbent, let her bend her knees first and then slowly straighten her legs as much as possible). Hold for 15 seconds.
Stand straight up with feet double shoulder width apart and the toes of both feet pointed forward. Bend forward and touch the ground between the legs. Hold for 15 seconds.
Stand straight up with feet double shoulder width apart and the toes of both feet pointed forward. Bend to the right and try to touch the right foot with both hands. Hold for 15 seconds. Straighten up. Repeat for left side.
Groin Stretch (stretches adductors and quads)
Stand straight up with feet double shoulder width apart and the toes of both feet pointed forward. Keeping the right leg straight, bend the left knee and try to sit on the left heel. Hold for 15 seconds. Straighten up. Repeat for left side.
Standing Quad Stretch (stretches quads)
Stand straight up. Put left hand on a partner's shoulder. Grab the right ankle with the right hand (NB: many people prefer to teach players to use the opposite hand, which is more likely to keep the player's knees together and avoid stressing the knee joint) and pull upwards toward the buttock, keeping the knees together, the hips rotated forward, the trunk fully upright and the standing foot pointed forward. Hold for 15 seconds. Repeat for left side.
Once the warm up is complete our body will now be able to produce energy efficiently; as haemoglobin releases oxygen more readily at a higher temperature. The joints will be able to move quickly and freely. Warming up will also allow the brain to concentrate on the actions being carried out and it will leave certain activities till later, e.g. it will restrict the blood flow to the gut and divert it through the legs instead.
When a person is doing light running they will inspire and exhale air this will serve two purposes; to provide air, and to cool down. The body has other way to cool down as swell; it can produce sweat from the sweat glands all over the body and send blood from hot areas to the top layers near the skin to radiate heat outwards, this is why we sometimes go red after doing exercise.
During running when a football player does a sudden burst of fast running they will switch from the normal aerobic energy to anaerobic energy. During this process the body will reserve its energy and not require the body to breathe as much, this is to minimise wasted energy. This will make players muscles fatigued if energy stores run out.
To avoid this all players use a technique called 'Carbo-loading' this is as the name suggests a process where a person or player eats food with the intention to store it in their body, not to become obese.
Before playing in a game, it is necessary to have the adequate amounts of energy in the human body, and to do this carbohydrates found in Bread, Pasta and other foods can be a good source. Research has found that carbohydrate loading diets improve endurance athletes' performance. Carbo-loading can be accomplished in two stages: the depletion stage and the carbo-loading stage. On day one of the depletion stage, the athlete trains to exhaustion in their sport in order to deplete muscle glycogen in the specific muscles. The athlete must engage in the sports during this stage because carbo-loading only occurs in the muscles exercised. For the next three days, a high-fat, low-carbohydrate diet, consisting of 60 - 120 grams of carbohydrates, is consumed while the athlete trains moderately. During the carbohydrate loading stage, the diet is switched to a high-carbohydrate intake, consisting of 400 - 600 grams of carbohydrates, for the next three days, while training time is reduced. This will result in muscle glycogen 'packing', increasing the muscle glycogen to a new, higher level.
Following a less stringent, modified carbohydrate loading diet can eliminate potential problems with the classical carbo-loading diet. The modified carbo-loading plan is followed for six days prior to competition. It requires the athlete to consume a 50% carbohydrate diet for the first three days and then increase to a 70% carbohydrate diet for the last three days before the competition. The athlete begins training at a high aerobic intensity; then training time is gradually reduced on successive days.
So for a footballer before match they should do excessive running and training, so much so that they tire out their leg muscles. For the next three days they should train moderately but eat less carbohydrates to deplete their existing supply. Once depleted they should move onto the second stage called the carbo-loading stage, here they should eat high levels of carbohydrates such as pasta, potatoes and the like, and with this reduce training time. This will in turn react in the body converting the excess carbohydrates into glycogen and storing it in the leg muscles where the glycogen supplies depleted, in the initial stage. During this storing process the body will stuff the muscles with glycogen as there will be an excess of this, and so the muscle will be packed with glycogen that can be used for the match.
It is recommended that the pre match diet should be from the following list of foods:
* Water
* Bread Rolls
* Bananas
* Fruit Juice
* Muffins
* Sports Drinks
It is recommended that pre match diet should not include items that fall into the following categories:
* High fat foods
* High protein foods
* Sweets
* Chocolate bars
* Doughnuts
* Hot Dogs
* Chips
* Crisps
* Fizzy Drinks
On the day of the match the players should drinks lots of fluids to keep the body hydrated during the match, however drinking too much water immediately before the match can weigh the player down so an allowance time should be accounted for. After the match the water supply should be replenished. So before exercise 10 - 14 ounces of cold water approx 1- 2 hours before the game, should be drunk. 10 oz of cold water should be drunk 10 - 15 min before the game and during the game 3 -4 oz of cold water should be drunk almost every 15 min. after the match the players should drink as much water as it takes to quench their thirst and re-hydrate themselves.
Overall
The circulatory system circulates blood around the body quicker; the blood flow to the brain remains constant.
Muscle actions pumps deoxygenated blood in the heart, this results in a greater heart volume. The hearts response is to beat harder and sending out greater amounts of blood out with each contraction.
Adrenaline is released, into the blood stream to make the heart to beat more rapidly, by the adrenaline glands. This is a hormonal release carried out by the brain to prepare for exercise.
As the blood flow has been increased the gaseous exchange must be increased for this to be equalised the brain tells the respiratory system to breath heavier and faster.
Blood flow to un-needed parts of the body such as the gut will be cut off and concentrated to moving parts such as the legs.
As the body is working and muscle temperature is rising the brain will tell the blood vessel to the skins to dilate and expel excess heat by radiation. If the exercise is severe, vessels can become constricted and in turn causing overheating and lead to muscle fatigue.
Below is an example of this:
The effects of constant exercise
As I have shown above the bodies actions during exercise. If a person does these exercises on a regular basis than their body adapts to this. This would make their bodies fitter and be able to withstand more exercise than an average person.
Here is a list of the different possibilities of change that a human body can undergo whilst doing a certain type of activity on a regular basis:
Swimming
A swimmer needs to be able to hold more oxygen in the lungs and so the lungs would become able to breathe deeper and hold air in longer. So this will be visible as they will have wider and larger chests, to accommodate the larger lungs.
Football
A footballer runs on their legs for stretches of 90 minutes, so their legs will have formed good muscles working antagonistically.
Tennis
Tennis player use their shoulders to swing when hitting the ball, their muscles would also have formed well to work antagonistically.
Combined
In all cases the blood pressure is affected, when doing exercise the blood pressure rises a person who does not do regular exercise will have a higher blood pressure after their exercise session, whereas a person doing regular exercise will have a lower blood pressure.
Faraz Ijaz
Leisure & Recreation
Unit 7