22.06.2020 Views

Active IQ Level 1 Award in Active, Healthy Living (sample manual)

For more information, please visit http://www.activeiq.co.uk/qualifications/level-1/active-iq-level-1-award-in-active-healthy-living

For more information, please visit http://www.activeiq.co.uk/qualifications/level-1/active-iq-level-1-award-in-active-healthy-living

SHOW MORE
SHOW LESS

You also want an ePaper? Increase the reach of your titles

YUMPU automatically turns print PDFs into web optimized ePapers that Google loves.

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 />

Copyright © 2019 <strong>Active</strong> <strong>IQ</strong> Ltd. Not for resale | 17


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 />

Copyright © 2019 <strong>Active</strong> <strong>IQ</strong> Ltd. Not for resale | 27


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 />

36 | Copyright © 2019 <strong>Active</strong> <strong>IQ</strong> Ltd. Not for resale<br />

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

Hooray! Your file is uploaded and ready to be published.

Saved successfully!

Ooh no, something went wrong!