Level 1 Certificate in Coaching Strength & Conditioning

1. Level 1 Certificate in Coaching Strength & Conditioning Anatomy & Physiology

2. Skeletal functions: • Support • Rigid support for the body’s soft tissue • Protection • E.g. Brain • Ribs protect vital organs • Movement • Articulation through attachment to skeletal muscles

3. The Skeletal System • Comprises of bones, cartilage and joints • Axial skeleton • Forms the upright axis of the body • Skull, ribs, vertebral column, and sternum • Appendicular skeleton • Limbs, shoulder girdle and pelvic girdle

4. Types of Joint • Fibrous • Specific connective tissue types binding the bones together • e.g. Sutures of the skull • Cartilaginous • Specific connective tissue that allows limited movement • e.g. intervertebral discs • Synovial • Fluid filled joint capsule where the structure of the joint and surrounding connective tissue and muscles determine range of motion

5. Major Muscles

6. Muscle Action • Muscle origin; where muscle attaches to bone via connective tissue (tendon) nearest centre of body • Muscle insertion; where muscle attaches to bone via connective tissue (tendon) away from centre of body • Agonist; prime mover of the movement action • Antagonist; opposite of agonist, can slow down or stop the movement • Synergist; assists n the movement or supports the body during the movement • Can you give examples

7. Muscle Action

8. Composition of the blood • Plasma • Red blood cells • White blood cells • Platelets

9. Functions of the blood • Transport of oxygen • Transport of energy in form of dissolved food molecules • Transport of hormones • Removal of carbon dioxide • Removal of other waste products

10. Structure of cardiovascular system • Heart • Right atrium • Right ventricle • Left atrium • Left ventricle • Arteries • Veins • Capillaries • Pathway RA>RV>Lungs>LA>LV>body>RA

12. Structure of the heart

13. The heart is a dual pump, circulating blood through two separate closed systems. Oxygen-carrying blood leaves the left ventricle through the aorta. It circulates through the body and returns, deoxygenated, to the right auricle via the superior and inferior vena cava. The right ventricle pumps this blood through the pulmonary artery to the lungs, where it exchanges carbon dioxide for oxygen. Oxygenated blood then returns to the left auricle of the heart, ready for arterial circulation, through the pulmonary veins.

14. Cardiac Output = Heart rate x stroke volume • Blood pressure • Systolic: pressure against the arterial walls during ventricular contraction ( x HR = heart work) • Diastolic: During ventricular relaxation is the ease with which blood flows from the arterioles into the capillaries

15. Respiratory system • Structure and function • Surface area for gaseous exchange • Plueral membranes

16. Mechanics of breathing

17. Gaseous exchange at the lungs

19. Gaseous exchange at tissue level

20. Energy sources: • 􀂃 Fats • 􀂃 Carbohydrates • 􀂃 Proteins

21. Food Pyramid

22. Nutritional Awareness • Food groups; meat; vegetables; fruit; dairy; breads and cereals; fats and oils • Nutrients: carbohydrates; fat; protein; vitamins; minerals; water • Healthy eating: sources of nutrients from food groups; energy and nutrients; government and advisory body guidelines; eating patterns and habits • Nutrition and exercise: fuels for exercise – carbohydrates, fats; fluids; sports drinks; dehydration; re-hydration • Food labels: nutritional information; calculating nutrients • Ergogenic aids and performance: research in ergogenic aids, categories of ergogenic aids – pharmacological agents, hormonal agents, physiological agents • The reasons for supplement use by players/athletes

23. “Cellular Respiration” • Energy is required to do physical work. • Supplied by a substance called ATP (adenosine triphosphate). • The amount of energy produced depends on whether sufficient oxygen is present in the cells. • Glucose + oxygen > carbon dioxide + water + Energy equation 1

24. Acute responses to exercise • Aerobic • Increase in systolic pressure • Reduction in peripheral resistance • Strength training -Increase in systolic pressure -Short term increase in diastolic pressure

25. Cardiovascular adaptations to training (primarily aerobic) • Increased ventricular volume • Increased stroke volume • Decreased resting and sub maximal heart rates • Increased muscle capillarisation • Increased plasma volume • Reduction in resting blood pressure

26. More adaptations to training • Increased maximal exercise ventilation • Increased maximal oxygen consumption (VO2 Max) • Increased oxygen extraction by the muscles • Decreased resting breathing rate • Increased maximal breathing rate

27. Biochemical adaptations to aerobic training • Increased myoglobin content • Increase in number and size of mitochondria (muscle machinary) • Increase in activity of enzymes involved in energy productions • Increase in muscular glycogen stores • Increased ability to oxidise fat

28. Three energy systems provide ATP: • Phoshagen system • Glycolytic system • Oxidative system