Active IQ Level 1 Certificate in Sport and Physical Activity (sample manual)

Manual
Level 1 Certificate in
Sport and Physical
Activity
Version AIQ005272

Section 1
Bones – The structure and function of the skeletal system
How do bones form?
Bone is a ‘living’ tissue. It contains blood vessels, nerves, collagen and other living cells. It also contains some
non-living substances, such as minerals (e.g. calcium).
When the skeleton is growing inside the mother’s womb, most of the skeleton is made up of cartilage, a tough, flexible
connective tissue that contains no minerals or salts. As the foetus grows, the bones begin to develop. After birth, the
skeleton continues to grow and develop. Bones grow through a process known as ‘ossification’, where calcium is
laid down and the bones start to become harder and more solid.
In humans, different bones stop lengthening at different ages but are fully grown in length between the ages of 18
and 30 years. During this lengthening and growing period, physical activity and movement place a positive stress
on the bones, which helps the bones grow stronger. If the bones are fractured, they will be helped to heal by their
blood supply, which delivers essential nutrients.
Factors affecting bone formation
Genes – our heredity from our parents
Hormones – affecting how our cells develop
Nutrition – essential vitamins and minerals such as calcium
Sunlight – exposes us to vitamin D to help absorb calcium
Physical activity and exercise – increases density to make
bones stronger
Smoking/alcohol – can reduce calcium
Types of bone
There are different types of bone in the skeleton. Bones are classified according to their shape. The four main types
of bone are:
Short Long Flat Irregular
Cube-shaped.
Long with narrow width. Thin, flat and have platelike
shape.
Similar length and width.
Involved in small, delicate
movements.
E.g. carpals (wrist), tarsals
(ankle)
Act as levers when the
body moves.
E.g. femur, tibia, humerus,
ulna, radius, phalanges
(fingers)
Large surface area for
muscles to attach to.
Protect vital organs.
E.g. scapula, sternum,
skull
All complex and different
shapes that don’t fit in
other groups.
E.g. vertebrae (spine),
bones in the face
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Section 2
Muscles – the structure and function of the muscular system
Section 2: Muscles – the
structure and function of the
muscular system
There are over 700 skeletal muscles in the human body. Skeletal muscles cross over joints via a tendon and create
the movement of the body. They help to maintain correct posture and keep the joints stable and in the correct
position and alignment. They work voluntarily and are under our ‘conscious’ control. The main ones are:
Pectoralis
major
Deltoid
Trapezius
Latissimus
dorsi
Obliques
Biceps
Rectus
abdominis
Quadriceps
Abductors
Adductors
Hamstrings
Gluteus maximus
Tibialis
anterior
Gastrocnemius
We also have two other types of muscle:
Smooth muscle tissue is found in the internal systems of the body, including the digestive, circulatory, urinary and
reproductive systems. Smooth muscle works involuntarily; it is not under our ‘conscious’ control.
Cardiac muscle is only found in the heart. It
works continuously to pump blood and oxygen
around the body. It works involuntarily, that is,
it is not under our conscious control.
Muscles account for much of our body weight:
around 40% of male body weight and slightly
less for females, because women have a
higher proportion of essential fat mass
(needed to maintain the menstrual cycle and
assist reproduction).
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Heart and lungs – the cardiorespiratory system
Section 3
The structure and function of the heart
The heart is approximately the size of a man’s clenched fi st; it lies behind the sternum, just left of centre, and is
protected by the ribcage.
Aorta
Left
atrium
Right
atrium
Left ventricle
Right
ventricle
The heart is a cardiac muscle. It has thick muscular walls and is divided
into left and right halves or sides. Each side of the heart is hollow and
is further broken down into two smaller connected chambers.
There are four chambers in total, two upper chambers (or atria) and
two lower chambers (or ventricles).
The atria or upper chambers are the smaller chambers. They receive
blood via the veins from different parts of the body and pump the
blood down into the ventricles. The atria do not have to contract very
hard. Even if they fail to contract properly, most of the blood in the atria
will fl ow into the ventricles passively.
The ventricles or lower chambers are larger. They are the main
pumping chambers of the heart. They supply the force to push the
blood to its various destinations around the body.
Interesting fact
Throughout an average lifetime
the heart will beat more than
two billion times and will pump
enough blood to fi ll over 100 fullsized
swimming pools.
Interesting fact
The average resting heart rate,
the speed at which the heart
pumps blood, is around 72 beats
per minute for an adult.
Principles of anatomy and physiology for sport and physical activity
The left ventricle has larger muscular walls than the right ventricle
because the left side of the heart pumps its contents to the furthest parts of the body (via the aorta). The right side
only has to pump its contents to the lungs, which are positioned adjacent to the heart, inside the ribcage.
The heart is a muscular pump. It is the powerhouse of the whole circulatory system and pumps blood, and all the
substances contained in the blood, around the body.
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Food and drink – the basics of nutrition
Section 4
Section 4: Food and drink –
the basics of nutrition
A balanced approach to nutrition and activity is important to keep us healthy. The food we eat needs to provide all
the essential nutrients in the right balance, to make sure the body gets what it needs.
The food we eat provides different nutrients that are used to:
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Provide energy to move the body.
Keep the bones strong and healthy.
Provide insulation to keep the body warm.
Protect the vital organs.
Assist healing of the body.
Maintain the right blood-sugar-level balance.
Keep the gums, hair and skin healthy.
Eating the right balance of food and taking the right
amount of activity and exercise are also essential to
maintaining a healthy body weight.
POINT OF
INTEREST
Ten interesting nutrition facts!
1. Asparagus is a good source of vitamins A, C and E,
B-complex vitamins, potassium and zinc.
2. An avocado has more than twice as much potassium
as a banana.
3. Broccoli contains twice the vitamin C of an orange
and almost as much calcium as whole milk, and the
calcium is better absorbed!
4. Celery is the best vegetable source of naturally
occurring sodium.
5. Kale contains lutein and zeaxanthin, which protect
the eyes from macular degeneration (risk of blurred
or reduced vision).
6. To increase the protein in peanut butter, Brewer’s
yeast can be mixed in – a useful tip for vegetarians.
7. Pumpkin seeds are high in zinc, which is good for the
prostate and building the immune system.
8. Lemons are considered one of the world’s
healthiest foods – one lemon contains your daily
dose of vitamin C, it cleanses the liver, boosts
your immunity and aids in weight loss. Try adding
it to a mug of warm water to kick start your day!
9. Eggs contain the highest-quality food protein
known. All parts of an egg are edible, including
the shell, which has a high calcium content.
10. The mushroom is the only non-animal natural
source of vitamin D.
If we don’t eat enough
food to match our needs,
e.g. if we are very active,
then we may lose too
much weight.
Energy in
The food we eat
(type and amount).
The fluids we drink
(type and amount),
including fizzy
drinks, fruit juice,
tea, milk, alcohol.
If we eat more food than
we need or use, e.g. if we
are inactive, then we may
put on weight.
Energy balance
Energy out
The amount of
energy and calories
we use while we
are resting (resting
metabolic rate).
The amount of
energy needed to
perform daily tasks
and exercise.
Principles of anatomy and physiology for sport and physical activity
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Definition of physical activity:
‘Any bodily movement produced by skeletal muscles
that requires energy expenditure.’
What does physical activity include?
Walking the dog Washing the car Gardening
Definition of exercise:
‘Specific activity that is structured in such a way as to
bring about specific improvements to our fitness, for
example, to make us stronger, to make us more flexible
or to improve the efficiency of the heart and lungs.’
What does exercise include?
Jogging or
running for
a specific
distance or
duration
Swimming for a
specific distance or
duration
Cycling for a
specific distance
or duration
Resistance exercise
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Benefits of a healthy lifestyle:
Physical, e.g. healthy
heart, strong bones
and joints, increased
mobility and strength.
Mental, e.g. improved
self-esteem and
mood, improved
concentration and
general performance
of tasks, increased
energy levels and
reduced stress and
risk of mental health
conditions.
Social, e.g. make
new friends, provides
a daily structure,
increased sense of
belonging.
Liver cirrhosis
Health conditions
associated with an inactive
and unhealthy lifestyle:
Lung cancer
Coronary heart disease
Obesity
Low-back pain
Depression
Osteoporosis
Type II diabetes
High blood pressure
Stroke
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Section 1
Health and safety considerations for sport and physical activity
Stretching
Previously we defined the types of stretching used in sport and physical activity; take a look at some of the
advantages and disadvantages of static and dynamic stretching below.
Static stretching: helps to rehabilitate injuries, improves range of motion of joints and maintains
mobility, increases blood flow to muscles, encourages relaxation post-activity.
Dynamic stretching: warms up core muscle temperature, mobiilsation of joints and movement
preparation for activity. Prepares body specifically for activity, reduces risk of injury, more
explosive power. Mentally prepares body for moderate–vigorous activity ahead.
Static stretching: is not good pre-exercise when the muscles are cold, can impair strength and
explosive power, needs to be used at the right time.
Dynamic stretching: does not allow you to relax fully post-activity, may aggrevate injuries
post-session.
Choosing activities for muscle balance
Previously, in Unit 1, we discussed how muscles work in
pairs to create movement. One muscle contracts and
pulls on the bones to bring about movement, while the
opposite muscle relaxes to allow the movement. This
happens continuously whenever the body is moving.
When one muscle is stronger than its opposing
muscle, there will be an imbalance. For instance, if you
do leg extensions daily, but never do hamstring curls,
there’s a good chance your quadriceps will be stronger
than your hamstrings and it is likely that you will have
a strength imbalance.
Your opposing muscles and muscle groups are
supposed to work together. Those muscles must be
balanced in terms of strength, flexibility and even
posture to be efficient and to prevent injuries.
POINT OF
INTEREST
• Biceps + triceps = bend and straighten
the elbows.
• Deltoids + latissimus dorsi = lift and
lower the arms.
• Abdominals + erector spinae = bend
the spine forwards and backwards.
• Quadriceps + hamstrings = bend and
straighten the knee.
• Hip abductors + adductors = move the
legs towards each other or apart.
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