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• Agonist muscle


  Muscle that contracts and shortens to cause movement
• Antagonist muscle


  Muscle that allows movement to occur by relaxing
• Fixator muscle


  Muscle that stabilises joint movements
• Roles of muscles


  1. Agonist contracts

  2. Antagonist relaxes

  3. Fixator stabilises
• The agonist and antagonist muscles change when extending the arm, e.g. to pull a weight down during a triceps extension
• The agonist causes the movement by contracting, the antagonist allows the movement to occur by relaxing, and the fixator stabilises joint movements
• Fartlek training


  Exercise of varying speeds and/or terrains
• Fartlek training


  1. Jogging at a comfortable pace

  2. Periods of high-intensity running/sprinting

  3. Return to comfortable jogging pace
• Fartlek trainingAdvantages


  • Effective in improving both aerobic and anaerobic fitness components
  • Can adapt work-to-rest ratio to work at different intensities
  • Intermittent activity suited to team sports
• Fartlek Training Disadvantages


  • Can be difficult to gauge a suitable work-to-rest ratio
• Continuous training


  Training performed at a constant (steady-pace) low intensity for a sustained duration, without rest
• Continuous training intensity

  60–80% of maximum heart rate
• Continuous training duration

  At least 20 minutes
• Continuous trainingAdvantages


  • Effective in improving aerobic fitness qualities
  • Requires minimal equipment
  • Can mimic different sporting activities (e.g. running, cycling, swimming, rowing)
• Continuous trainingDisadvantages


  • May result in repetitive strain injuries (e.g. shin splints)
  • Can be very tedious
  • Little room for adaptation
• There are 206 bones in the average adult human skeleton
• Major bones in the human skeleton

  • Sternum
  • Humerus
  • Ribs
  • Vertebrae
  • Ulna
  • Pelvis
  • Patella
  • Tibia
  • Fibula
  • Cranium
  • Femur
  • Tarsals
  • Clavicle
  • Radius
  • Scapula
  • Metatarsals
  • Phalanges
  • Carpals
  • Metacarpals
  • Phalanges
• Bones


  • Pull on the muscle when it contracts, resulting in movement
  • Provide stability at the joint to protect against sprains and bone dislocation during forceful impacts
  • Prevent the ends of bones from rubbing together at the joint, allowing for smooth articulation of movement
• Tendons


  Join muscle to bone
• Ligaments


  Join bone to bone
• Cartilage


  Lines the surface of bones to cushion joints
• Overload


  Increase in the frequency, intensity, time or type of training over time
• Overload


  • Ensures the demand of the environment increases
  • Ensures improvements in fitness are continually made
  • Ensures skill improves rather than plateauing
• Pathway of air


  1. Air enters mouth and nose

  2. Air enters trachea

  3. Air enters bronchi

  4. Air enters bronchioles

  5. Air enters alveoli
• Heart rate


  Number of times the heart beats per minute
• Stroke volume


  Amount of blood that leaves the left ventricle per beat
• Cardiac output


  Amount of blood that leaves the left ventricle per minute
• Cardiac output = Heart rate x Stroke volume
• Coordination


  The ability to efficiently use two or more body parts at the same, both smoothly and efficiently
• Coordination


  • Swimming - bringing the head out of the water to breathe while continuing with the stroke
  • Cricket - fielder forming a long barrier with their legs while focusing on stopping the ball with their hands
• Artery


  Carries oxygenated blood away from the heart and towards the working muscles and tissues of the body, except for the pulmonary artery
• Artery


  • Has a thick outer wall
  • Has an elastic layer
  • Has a small diameter lumen
  • Has valves to prevent backflow
• Vein


  Carries deoxygenated blood towards the heart from the working muscles and tissues of the body, except for the pulmonary vein
• Vein


  • Has thin walls
  • Contains valves
  • Has a large lumen
  • Can be easily squeezed by muscles as they carry blood at low pressures back to the heart
• Capillary


  Located at the alveoli and at the muscle, acts as the site for gaseous exchange
• Capillary


  • Has the thinnest walls
  • Walls are one cell thick
  • Smallest size of all the blood vessels but provide the largest density and surface area
• The articulating bones at the shoulder joint are the humerus and scapula
• The articulating bones at the elbow joint are the radius, ulna, and humerus
• The articulating bones at the knee joint are the femur and tibia
• The articulating bones at the hip joint are the pelvis and femur