Active IQ Level 1 Award in Active, Healthy Living (sample manual)
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Manual<br />
<strong>Level</strong> 1 <strong>Award</strong> <strong>in</strong><br />
<strong>Active</strong>, <strong>Healthy</strong> Liv<strong>in</strong>g<br />
Version A<strong>IQ</strong>005808
Contents<br />
Introduction........................................................3<br />
How the body works<br />
Section 1: Structure and function of the skeletal<br />
system ............................................................... 6<br />
Section 2: Structure and function of the muscular<br />
system ............................................................... 17<br />
Section 3: Structure and function of the<br />
cardio-respiratory system...................................... 27<br />
Section 4: Balanced nutrition and the fuels that<br />
provide energy .................................................... 35<br />
How to adopt an active, healthy lifestyle<br />
Section 1: The pr<strong>in</strong>ciples of active, healthy liv<strong>in</strong>g .... 46<br />
Section 2: The health and safety considerations<br />
when tak<strong>in</strong>g part <strong>in</strong> physical activity....................... 51<br />
Section 3: The pr<strong>in</strong>ciples of tra<strong>in</strong><strong>in</strong>g....................... 55<br />
Section 4: How to <strong>in</strong>corporate activity <strong>in</strong>to<br />
everyday life........................................................ 62<br />
Section 5: The components of an activity session .... 63<br />
Section 6: Prepar<strong>in</strong>g your learner achievement<br />
portfolio (LAP)..................................................... 77<br />
<strong>Active</strong> <strong>IQ</strong> wishes to emphasise that whilst every effort is made to ensure accuracy, the material conta<strong>in</strong>ed with<strong>in</strong> this<br />
document is subject to alteration or amendment <strong>in</strong> terms of overall policy, f<strong>in</strong>ancial or other constra<strong>in</strong>ts. Reproduction of<br />
this publication is prohibited unless authorised by <strong>Active</strong> <strong>IQ</strong> Ltd. No part of this document should be published elsewhere<br />
or reproduced <strong>in</strong> any form without prior written permission.<br />
Copyright © 2019 <strong>Active</strong> <strong>IQ</strong> Ltd. Not for resale
Section 1: Structure and function of the skeletal system<br />
Section 1: Structure and function of the<br />
skeletal system<br />
The bones <strong>in</strong> the human body<br />
The skeleton consists of approximately 206 bones. It consists of two ma<strong>in</strong> sections,<br />
the:<br />
• Axial skeleton, the ma<strong>in</strong> frame, which consists of the sp<strong>in</strong>e, ribs and skull/<br />
cranium.<br />
• Appendicular skeleton, the appendages, which consists of the upper and<br />
lower limbs, the pelvic and shoulder girdles.<br />
KEY POINT<br />
The skeletal system<br />
consists of bone,<br />
cartilage and ligaments.<br />
Cranium<br />
Clavicle<br />
Sternum<br />
Scapula<br />
Humerus<br />
Radius<br />
Ribs<br />
Ilium<br />
Vertebrae<br />
Ulna<br />
Femur<br />
Tibia<br />
6 | Copyright © 2019 <strong>Active</strong> <strong>IQ</strong> Ltd. Not for resale
Section 1: Structure and function of the skeletal system<br />
Types of bone<br />
There are different types of bones <strong>in</strong> the skeleton. Bones are classified accord<strong>in</strong>g to their shape. The four<br />
ma<strong>in</strong> types of bone are:<br />
SHORT LONG FLAT IRREGULAR<br />
TYPES OF<br />
BONE<br />
Short<br />
DESCRIPTION OR SHAPE<br />
Short bones are as long as they are wide; they are cubeshaped.<br />
They are <strong>in</strong>volved <strong>in</strong> smaller delicate movements.<br />
EXAMPLE<br />
Carpals, tarsals<br />
Long<br />
Flat<br />
Irregular<br />
Long bones are longer and have a narrower width. They<br />
act as levers when the body moves.<br />
Flat bones are th<strong>in</strong>, flat and have a plate-like shape. They<br />
provide a large surface area which muscles can attach to.<br />
They also offer protection for the vital <strong>in</strong>ternal organs.<br />
Irregular bones have complex and irregular shapes. They<br />
cannot be classified <strong>in</strong>to the other groups.<br />
Femur, tibia and fibula<br />
Humerus, radius and ulna<br />
Phalanges, metacarpals, metatarsals<br />
Sternum, Ilium, scapula, cranium or<br />
skull<br />
Vertebrae, facial bones<br />
The functions of the skeleton<br />
The skeleton has a number of important functions.<br />
FUNCTIONS OF<br />
SKELETON<br />
Framework<br />
DESCRIPTION<br />
It provides a bony framework for the body and gives the body its shape.<br />
Protection<br />
Locomotion<br />
It protects some vital <strong>in</strong>ternal organs. The skull protects the bra<strong>in</strong>; the rib cage and breastbone<br />
protect the heart and lungs. The sp<strong>in</strong>e or vertebral column protects the sp<strong>in</strong>al cord.<br />
The bones act as levers, which the muscles can pull on, to produce jo<strong>in</strong>t movement.<br />
Soft tissue<br />
attachment<br />
Production<br />
Storage<br />
It provides a surface that soft tissues can attach to, e.g. tendons, muscles and ligaments.<br />
Certa<strong>in</strong> bones produce red blood cells, white blood cells and platelets from their red bone<br />
marrow.<br />
The bones store m<strong>in</strong>erals, such as calcium and phosphorus. Fats are stored <strong>in</strong> the yellow<br />
bone marrow.<br />
8 | Copyright © 2019 <strong>Active</strong> <strong>IQ</strong> Ltd. Not for resale
Section 1: Structure and function of the skeletal system<br />
The structure of the skeletal system<br />
The sp<strong>in</strong>e<br />
The sp<strong>in</strong>e consists of 33 vertebrae. Most of the vertebrae are<br />
separated by discs made from cartilage, which allows movement<br />
and will act as shock absorbers dur<strong>in</strong>g jump<strong>in</strong>g and runn<strong>in</strong>g.<br />
Posture and postural problems<br />
The diagram below shows some common posture problems.<br />
These problems <strong>in</strong>crease stress on the sp<strong>in</strong>e and surround<strong>in</strong>g<br />
structures, as well as decreas<strong>in</strong>g the efficiency with which the<br />
body moves. Changes <strong>in</strong> posture can be caused by imbalances<br />
<strong>in</strong> the muscle strength. For example, people who sit at a desk or<br />
drive a lot may develop rounded shoulders and hyperkyphosis (a<br />
hunched back posture); they may also lose some of the natural<br />
curve <strong>in</strong> their lower back – the back will become ‘flatter’. Any<br />
postural changes may <strong>in</strong>crease the risk of low back pa<strong>in</strong>.<br />
Cervical<br />
Thoracic<br />
Lumbar<br />
Sacrum<br />
Coccyx<br />
Kyphotic<br />
curve<br />
Lordotic<br />
curve<br />
How the body works<br />
Normal Hyperlordosis Hyperkyphosis Scoliosis<br />
ACTIVITY<br />
Perform these sp<strong>in</strong>e movements:<br />
Start<strong>in</strong>g position: Stand upright with your feet slightly apart and your knees slightly bent.<br />
Movement 1: Bend to the right side, come back to the centre and then bend to the left – this<br />
is lateral flexion.<br />
Movement 2: Keep the hips fac<strong>in</strong>g forward, twist the trunk to the right, come to the centre and<br />
twist to the left – this is rotation.<br />
These are mobility exercises for the sp<strong>in</strong>e.<br />
Copyright © 2019 <strong>Active</strong> <strong>IQ</strong> Ltd. Not for resale | 9
Section 2: Structure and function of the muscular system<br />
Section 2: Structure and function of the<br />
muscular system<br />
Location of the ma<strong>in</strong> skeletal muscles<br />
There are over 700 skeletal muscles <strong>in</strong> the body. The ones that we need to know are labelled <strong>in</strong> the diagram.<br />
Muscles account for much of the body weight; around 40% of the male body weight and slightly less for<br />
the female body weight, because women have a higher proportion of essential fat (needed to ma<strong>in</strong>ta<strong>in</strong> the<br />
menstrual cycle and assist reproduction).<br />
How the body works<br />
Deltoid<br />
Pectoralis<br />
major<br />
Biceps<br />
Obliques<br />
Abductors<br />
Trapezius<br />
Latissimus dorsi<br />
Rectus<br />
abdom<strong>in</strong>is<br />
Triceps<br />
Quadriceps<br />
Tibialis anterior<br />
Adductors<br />
Gluteus<br />
maximus<br />
Hamstr<strong>in</strong>gs<br />
Gastrocnemius<br />
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Section 3: Structure and function of the cardio-respiratory system<br />
Section 3: Structure and function of the<br />
cardio-respiratory system<br />
The cardio-respiratory system refers to the heart, lungs and blood vessels. It is<br />
made up of the circulatory system (the heart, blood vessels and the blood) and<br />
respiratory system (the lungs). Collectively, these systems are responsible for tak<strong>in</strong>g<br />
<strong>in</strong> and circulat<strong>in</strong>g oxygen around the body, and remov<strong>in</strong>g carbon dioxide from the<br />
body.<br />
The structure of the lungs<br />
Bronchus<br />
Trachea<br />
THE FUNCTION OF<br />
THE LUNGS<br />
The function of the lungs<br />
is to draw oxygen <strong>in</strong>to<br />
the body and remove<br />
carbon dioxide from the<br />
body. The lungs sit on<br />
top of the dome-shaped<br />
diaphragm, which is one<br />
of the ma<strong>in</strong> muscles of<br />
respiration.<br />
How the body works<br />
Alveoli<br />
Mechanics of breath<strong>in</strong>g<br />
Bronchioles<br />
Anatomy of the lungs<br />
Close-up of the alveoli<br />
Air is drawn <strong>in</strong>to, or pushed out of, the lungs by their expansion or compression. The lungs do not actually<br />
<strong>in</strong>flate or deflate themselves, they respond to a change <strong>in</strong> the size of the chest cavity.<br />
When we breathe <strong>in</strong> the diaphragm (an <strong>in</strong>voluntary muscle) contracts and flattens; the rib cage expands and<br />
lifts, caus<strong>in</strong>g the chest cavity to expand; the lungs <strong>in</strong>flate and fill with air.<br />
When we breathe out the diaphragm relaxes and rises upwards, the rib cage narrows, caus<strong>in</strong>g the chest<br />
cavity to reduce; the lungs deflate and air is removed.<br />
ACTIVITY<br />
Place your hands on your rib cage and take a few deep breaths <strong>in</strong> and out. Write down what<br />
happens to your rib cage.<br />
As you breathe <strong>in</strong>:<br />
As you breathe out:<br />
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Section 4: Balanced nutrition and the fuels that provide energy<br />
The different nutrient groups<br />
Different foods provide different amounts of the essential nutrients. These are the substances that the body<br />
is able to use for a variety of purposes.<br />
There are five ma<strong>in</strong> nutrient groups:<br />
• Carbohydrates (<strong>in</strong>clud<strong>in</strong>g fibre)<br />
• Fats<br />
• Prote<strong>in</strong><br />
• Vitam<strong>in</strong>s<br />
• M<strong>in</strong>erals<br />
NUTRIENT MAIN ROLE IN THE BODY EXAMPLE FOOD SOURCE<br />
Carbohydrates<br />
(<strong>in</strong>clud<strong>in</strong>g fibre)<br />
Provides 4kcal of<br />
energy per gram<br />
Fats<br />
Provides 9kcal of<br />
energy per gram<br />
Prote<strong>in</strong><br />
Provides 4kcal of<br />
energy per gram<br />
Vitam<strong>in</strong>s and m<strong>in</strong>erals<br />
Vitam<strong>in</strong>s:<br />
Fat soluble: A, D, E, K<br />
Water soluble: B, C<br />
M<strong>in</strong>erals:<br />
Iron, z<strong>in</strong>c, potassium,<br />
calcium etc<br />
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To provide energy for the body<br />
To provide energy for the bra<strong>in</strong><br />
Fibre provides bulk, it helps us to feel full<br />
and assists digestion, keep<strong>in</strong>g the bowels<br />
healthy<br />
To provide <strong>in</strong>sulation and protect the vital<br />
organs<br />
To provide energy<br />
To store the fat soluble vitam<strong>in</strong>s – A, D, E,<br />
K<br />
Unsaturated fats can help to protect aga<strong>in</strong>st<br />
heart disease<br />
Prote<strong>in</strong>s are made of am<strong>in</strong>o acids that are<br />
used for:<br />
Growth and repair of the body tissues<br />
Help<strong>in</strong>g the muscles heal and grow after<br />
exercise<br />
A source of energy <strong>in</strong> extreme<br />
circumstances<br />
Vitam<strong>in</strong>s have many functions <strong>in</strong>clud<strong>in</strong>g:<br />
<strong>Healthy</strong> bones and teeth<br />
<strong>Healthy</strong> sk<strong>in</strong> and hair<br />
Help<strong>in</strong>g to fight <strong>in</strong>fection<br />
Eyesight<br />
Blood clott<strong>in</strong>g<br />
Prevent<strong>in</strong>g anaemia<br />
Energy<br />
Complex: Pasta, rice, bread, cereal, sweet<br />
potatoes, planta<strong>in</strong><br />
Simple: Sugar, jam, honey, cakes, biscuits<br />
Fibre: Wholegra<strong>in</strong> sources of complex<br />
carbohydrates provide a better source of<br />
fibre; fruit and vegetables<br />
Saturated: meat, dairy produce, butter,<br />
cheese, eggs, milk, coconut oil, palm oil<br />
Unsaturated: meat, olive oil, peanut oil,<br />
avocados<br />
Polyunsaturated: oily fish, sunflower oil,<br />
sunflower seeds, flax seeds<br />
Animal sources: Red and white meat, fish,<br />
dairy produce, eggs<br />
Plant sources: Beans, nuts, gra<strong>in</strong>s. cereals<br />
All foods conta<strong>in</strong> some vitam<strong>in</strong>s and<br />
m<strong>in</strong>erals.<br />
The best source is fruit and vegetables.<br />
Eat<strong>in</strong>g lots of different coloured fruits and<br />
vegetables will ensure a variety of vitam<strong>in</strong>s<br />
and m<strong>in</strong>erals