Body in motion application task PDF

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Body in Motion Application Task – Long Distance Swimmer

1. Describe the immediate physiological responses to training that the student will experience during a training session.

Immediate Physiological Responses are defined as the changes that occur in the human body related to the organs and tissues during exercise. When it comes to aerobic training (exercises involving oxygen and often performed at moderate intensity with a steady pace for an extended period time) in which the MHR is at 70-85%, most changes are often qualitative and measurable. As the level of activity increases, the body of the 14-year-old will make changes to ensure an appropriate amount of oxygen and nutrients are being supplied to the muscles. These changes include heart rate, ventilation rate, stroke volume, cardiac output and lactate levels.

Heart rate : Heart Rate refers to the number of heart beats that occur in a minute. When the 14-year-old teenager is preparing to dive into a pool the heart rate (HR) increases at a gradual pace due to the anticipation of being able to start training. This HR increases rapidly as soon as the teenager makes contact with the water upon diving, the rate it increases at depends immensely on the intensity of the exercise and the need of oxygen to be supplied to the muscles. After a couple of seconds, the heart rate starts to plateau due to the fact that the intensity becomes constant. After immediately stopping his strokes the heart rate decreases at a high gradient because of the immediate change in motion, this however changes to a slow decline as less oxygen becomes required for aerobic exercise to occur.

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Ventilation rate : Ventilation rate has to do with the volume of oxygen that is breathed out of the lungs per minute of exercise. Unlike heart rate, this does not increase until the exercise actually begins, and when it does it results in a rapid increase of ventilation and hence also increased the litres of oxygen required per minute for the lungs to supply oxygen to the muscles. When a teenager is in the midst of exercising and the intensity is kept consistent the ventilation frequency is kept the same supplying the same amount of oxygen to your lungs as each minute passes by. After they stop exercising though they will be a high gradient decline since the muscles have a lower need for oxygen since the muscles are no longer moving at an increased intensity. This is then followed by a slow decrease until it reaches a normal Ventilation rate that is required for low-intensity activities such as walking.

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2. Explain how the FITT principles are used to plan an aerobic training program to improve cardiovascular endurance

FITT is an acronym that stands for frequency, intensity, time and type of exercise. These 4 elements should be considered and used correctly in order to create an effective workout and training program to suit a person's needs for their capabilities in a particular exercise. In the instance of a 14-year-old when it comes to long-distance swimming, a factor to consider is that it is an aerobic sport and has different requirements then to an anaerobic sport.

Frequency refers specifically to the number of times the teen will exercise and train in a week. For improving cardiovascular endurance ( the ability of the heart and lungs to effectively supply your body and its muscles with oxygen) it is stated that the fourteen-yearold should train at a minimum of 2 to 3 times a week, but the recommended amount is 3-5 days a week when we include cardio training into their schedule to ensure an effective improvement for their cardiovascular endurance.

Intensity is the second concept incorporated into the FITT principle. It refers to how hard someone is exercising. This does change depending on the person's age in this case which is 14. Intensity levels are one of the most important ways to determine if you are exercising at a level that benefits your heart. To target cardiovascular improvement for a teen swimmer the recommended MHR is 70-80% with moderate intensity with 206 Heart Beats a minute at maximum for their age. (220 - age = MHR)

The next component of FITT is time. Its role is to identify the amount of time a person should exercise in their required intensity. Though there isn't an exact amount of time set for

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each session, it is important to consider what training and HR the teenager is exercising in. When targeting to improve Cardiovascular Endurance the recommended workout should be at least 20 minutes of continuous or intermittent training. For intermittent exercise, the minimum required time is 10 min. Anything more than 60 minutes of training can negatively affect the long-distance swimmer and increase a risk of injury.

The last component of the principle is the type of exercise a person must perform. When improving cardiovascular endurance exercises the best form of training should include repetitive and intense activities involving large muscle that can be beneficial for longdistance swimming. The exercising sports that fall into this category include running, swimming, cycling. walking along with any form of a repeated circuit training workout.

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3. Critically evaluate the three most important components of fitness of your chosen sport, including a test which can be used to measure each component.

A fitness component is in simple terms a simple way to target and identify a certain part of a person's physical fitness level. The Fitness Components can be split into 2 parts health-related (aspects that help maintain our health, perform daily tasks and jobs) and skill-related (aspects that contribute to the performance of an activity), with there being a total of 11 components in them both together. In the situation of a 14-year-old teenager swimmer, the components can be brought down to just 3 main and most important ones. They include Cardiorespiratory endurance, Muscular endurance and also Body Composition.

Cardiorespiratory Endurance Cardiorespiratory Endurance also known as cardiovascular endurance or aerobic fitness, refers to the teenager ability to maintain a constant and repetitive movement for a long period of time. For this prolonged movement to occur the teen's heart, lungs, blood and muscles all have to work together to absorb, deliver oxygen to the muscles to allow energy to be present for movement to be able to occur. When a person has good Cardiorespiratory Endurance, it means that they have a good movement efficiency which allows your body to be able to work at high intensity for a longer time. This would be important for a 14-year-old long-distance swimmer since it involves continuous movement of your muscles in a low gravity environment. An effective fitness test to examine the teen's endurance level would be the beep test which is a multi-stage fitness test. It involves running 2 points that are 20 m apart within the interval time which slowly decreasing which effectively tests persons maximum oxygen uptake in the cardiovascular fitness examination. The beep test would be an excellent way to test a 14-year-old Cardiorespiratory Endurance, you would then use the stage result as

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an indicator of the teen's endurance level, for example, if they got in the 7-9 range, they are average and anything above 9 would be considered above average which is where the target should be to reach. Muscular endurance Muscular endurance refers to a muscle or a group of muscles' abilities to repeat a specific motion/movement continuously. This is very different to muscular strength because endurance refers to the repeated muscular contractions whereas strength mainly focuses on the ability of a singular muscular contraction at maximum force and output energy. The end goal of improving muscular endurance is to teach your muscles to continuously contract in a controlled manner event when increasing intensity that ranged from low too high in many sports. In the long term, Muscular endurance is important in the formation of muscle growth and in end helps to reduce the risk of an injury occurring when the 14-year-old is swimming. An effective test used by many swimming trainers for testing and improving muscular endurance is the push-up test, which particularly tests the elbow extensors and should flexors. To conduct this test the 14-year-old would be situated on a flat even surface in a correct pushup position. This is best performed in pairs when the goal is to see how many repetitions of a push up the teen can effectively (ensuring the nose touches the ground) complete within a 60second time bracket. Looking at the average results chart they can identify where they stand and if improving muscular endurance should be their first main concern. To be above average most charts indicate at least 25 push-ups and anything higher than 35 would be considered excellent.

Body Composition Body Composition usually has to do with a person percentage of body fat but is also used to identify bone, muscle and water composition percentages as well. Whilst having an excellent

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muscle percentage may be beneficial when it comes to being able to move for longer periods of time at greater speeds, it is not effective since for a 14-year-old who is a swimmer a different composition may be more effective for better health to fitness balance. In multiple cases, it is identified that swimmers compared to other endurance athletes have more body fat, the extra percentages of fat can be highly beneficial for a swimmer in the sense that fat is less dense than muscle and is more beneficial when it comes to the concept of buoyancy since an athlete with more fat in basic terms would be more buoyant. To be an effective swimmer you must have a good balance of muscle to fat for a maximum energy output when swimming. A test to identify body composition is BMI (body mass index) but over the years it has been identified as not being effective, instead, people have started using fat callipers. If the teenager was to use the BMI system, they would take their weight and divide it by their height squared. The number indicates on a chart (shown below) what category they fall under. However, this isn’t efficient since it does not take into consideration muscle and bone mass. Callipers work by pulling fat ( directly under the skin) away from the muscle with the tongs situated at their ends, this is done on usually 7 main sites. However, the results can alter depending on human error.

Figure 1 – shows the scaling of the BMI system. From https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html

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4. Critically analyse the influence of 3 biomechanical principles in creating effective and efficient movement for an elite athlete in your chosen sport. On your answer refer to the syllabus concepts of motion, stability and balance, fluid mechanics and force.

Biomechanical Principals refer to the components of sports science that relate to the laws of mechanics and physics of the human body when it comes to physical performance. It also contains the study of forces and the effects of those forces on and within the human body. A 14-year-old swimmer would look at Biomechanical principles to better understand components of the sport and how to improve their performance to enhance their ability to perform at their best. Overall other benefits of understanding these principles include the declining chance of injury in sports and designing the use of equipment and clothes that contribute to improved performance. In total there are 4 main concepts involving the principles they include motion, stability and balance, fluid mechanics and force. However, for swimming, this can be decreased to just 3, being fluid mechanics, force and motion.

Fluid Mechanics Fluid Mechanics focuses on the forces and flows within a fluid. These forces impact the efficiency in which the teen can move through the water and can be split into 2 concepts floatation and fluid resistance. Flotation is in relation to buoyant force which is the force that pushes the body in the body up and the weight force that pulls the body down in the water (gravity). The laws of fluid mechanics state that if the buoyant force is greater than the weight force that the body of the person can float. This goes with the statement that if a swimmer has a higher fat to muscle ratio, they will float easier than someone with muscle mass. Which makes it more beneficial for a teen swimmer to still have a safe percentage of fat in their body composition. The second concept involves the laws of fluid resistance. It supports that

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forces act upon the 14-year-old when they are trying to propel themselves into the pool, these forces include lift and drag force. Drag force refers to the resistance the body faces when moving through water. Current that flows the opposite way to the movement along with skin, hair and clothes can create friction that slows the swimmer. Lift Force refers to the motion in which the swimmer will push through the water for of water over their hands creates an upward lift. In many situations a swimmer will often where a cap or even shave their head in order to keep the friction at a minimum.

Force Force refers to the push or pulls movement on a body or object. When the swimmer applies force, they use their internal forces such as movement of arm muscles that contract propelling them into the water, this counter-acts the external forces such as gravity that prevents the teenager from moving without any output of energy. Force can be measured by mass x acceleration. In order to effectively propel in a pool, they need to understand the absorption of force on their body. When diving into the pool when racing the distribution of the force of gravity is decreased when a correct diving position is used which involves the flexing of joints such as the spine when gliding in. The effect of this involves decreasing the force applied when hitting the water. Along with the absorption of force, the teen should also need to understand the expenditure of force. When they have a stronger push when diving they are able to achieve a great length and overall acceleration which helps off when starting a race. However, they must note that the heavier the mass the more force is required for acceleration to occur, without the connected knowledge between force and mass the long-distance swimmer would not be able to achieve an effective acceleration.

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Motion The definition of motion states that it is the movement of the body from point A to point B in swimming this could be the start and end of a long-distance race. Momentum is a component that is highly considered when understanding the biomechanics involved in swimming. It means that when you are in motion you tend to stay in motion unless acted upon by an external force, this is connected to newtons first law and is proven in swimming when movement and force is required for a swimmer to accelerate in between strokes or when they have to stop. Newton's third law is also used immensely crucial in swimming. It states that for every action there is an equal and opposite reaction. When swimming the swimmer must exert a force and stroke downwards into the water in order to stay afloat and propel forward at a specific velocity/speed. This movement is equal and opposite to the force that the water exerts to slow down and stop the swimmer.

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Reference list CDC (2020). All About Adult BMI. [online] Centers for Disease Control and Prevention. Available at: https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html#:~:text=Body %20mass%20index%20(BMI)%20is. Jackson, D. (n.d.). How do biomechanical principles influence movement? [online] PDHPE.net. Available at: https://www.pdhpe.net/the-body-in-motion/how-do-biomechanicalprinciples-influence-movement/ [Accessed 11 Apr. 2021]. MULLAUNA COLLEGE PE/SCIENCE. (n.d.). Biomechanical movement principles. [online] Available at: http://misscbarr.weebly.com/biomechanical-movementprinciples.html#:~:text=Biomechanics%20is%20the%20field%20of,and%20within%20the %20human%20body. [Accessed 11 Apr. 2021]. PDHPE . net (2018). Skill related components of fitness. www.youtube.com. Available at: https://www.youtube.com/watch?v=knxEIbf_Sd0&feature=emb_title [Accessed 21 Apr. 2021]. PDHPE . net. (2019a). Aerobic and anaerobic training. [online] Available at: https://www.pdhpe.net/the-body-in-motion/what-is-the-relationship-between-physical-fitnesstraining-and-movement-efficiency/aerobic-and-anaerobic-training/ [Accessed 17 Apr. 2021]. PDHPE . net. (2019b). Fluid mechanics. [online] Available at: https://www.pdhpe.net/thebody-in-motion/how-do-biomechanical-principles-influence-movement/fluid-mechanics/ [Accessed 19 Apr. 2021].

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PDHPE . net. (2019c). Immediate physiological responses to training. [online] Available at: https://www.pdhpe.net/the-body-in-motion/what-is-the-relationship-between-physical-fitnesstraining-and-movement-efficiency/immediate-physiological-responses-to-training/ [Accessed 16 Apr. 2021]. PDHPE . net. (2019d). The Body in Motion. [online] Available at: https://www.pdhpe.net/thebody-in-motion/ [Accessed 15 Apr. 2021]. Qualisys (2013). Swimming: A study of biomechanics using underwater motion capture. [online] www.youtube.com. Available at: https://www.youtube.com/watch? v=qtXz6qocciM&ab_channel=Qualisys [Accessed 21 Apr. 2021]. Rosander, S. (2016). The Biomechanics of Swimming. [online] www.youtube.com. Available at: https://www.youtube.com/watch?v=VIt2vlNHHJQ&ab_channel=SamanthaRosander [Accessed 21 Apr. 2021]. Wood, R. (2008). Swimming Science: Biomechanics. [online] www.topendsports.com. Available at: https://www.topendsports.com/sport/swimming/science-biomechanics.htm [Accessed 11 Apr. 2021].

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