Progression Award in Sport & Leisure Level 1 Unit 5: Understand fitness, health and the human body
Dec 16, 2015
Assignment task E
In consultation with your teacher you should choose an action used in each of the two different practical activities to study.
For each of the activities chosen you need to list the muscles and joints involved and make an analysis of the actions of the joints and muscles.
Physical Activity 1 – Bicep Curl
The athlete stands with their feet slightly apart and with their knees, slightly bent. Their stomach is contracted to help hold the spine in a strong and protected position. The elbows are held tight into the body, to prevent any other muscle group from assisting the lift. The arms are slowly lowered until they are almost fully extended and then they are slowly lifted upwards, as the muscle contracts. The performer breathes in on the way down and out on the way up.
Physical Activity 1 – Bicep Curl
List of major muscles and analysis of action
Bicep (front of the upper arm)
Tricep (back of the upper arm)
Physical Activity 1 – Bicep Curl
List of joints and analysis of action
Hinge (freely moveable) – where movement is possible in one plane only.
The movements possible are flexion and extension.
Physical Activity 1 – Bicep Curl
Flexion – to reduce the angle at the joint or to bend a limb.
Extension – to return from flexion, increase the angle at the joint, or to straighten a limb.
On the flexion part of the movement (hand moves towards shoulder) the bicep is contracting (agonist) and the tricep is relaxing (antagonist)
On the extension part of the movement (hand lowers towards thigh) the tricep is contracting (agonist) and the bicep is relaxing (antagonist)
Analysis
Physical Activity 2 – Sit up
The athlete lies down with their feet slightly apart and with their knees, slightly bent. Their stomach is contracted to help hold the spine in a strong and protected position. The hands are placed either on the temples, across the chest or with hands on thighs. The performer slowly lifts/curls upwards, as the muscle contracts and then returns/lowers back down to the start position. The performer breathes in on the way down and out on the way up.
Physical Activity 2 – Sit up
List of major muscles and analysis of action
Rectus Abdominis (abdominals)
Erector Spinae (muscles around the spine)
Physical Activity 2 – Sit up
List of joints and analysis of action Slightly moveable The movements possible are flexion, extension
and hyperextension
Physical Activity 2 – Sit up
Hyperextension – means to move a joint beyond its normal range of movement
Analysis
On the flexion part of the movement (way up) the rectus abdominis contracts (agonist) and the erector spinae relaxes (antagonist)
On the extension part of the movement (way down) the erector spinae contracts (agonist) and the rectus abdominis relaxes (antagonist)
Physical Activity 3 – Press up
The athlete begins with their feet apart, on their toes and their arms shoulder width apart and fully extended. The stomach is contracted to help hold the spine in a strong and protected position, whilst the back is kept straight. The athlete slowly lowers their body down, controlling the descent as the elbows become flexed. When just off the floor, the athlete then contracts their arm and upper body muscles and push up slowly, as they extend their elbows. The performer breathes in on the way down and out on the way up.
Physical Activity 3 – Press up
List of major muscles and analysis of action
Pectorals (chest) Trapezius/Rhomboids
(upper back) Biceps (front of upper
arm) Triceps (back of
upper arm)
Physical Activity 3 – Press up
List of joints and analysis of action Shoulder/Ball and Socket (freely moveable) –
where movement occurs in three planes The movements possible are flexion, extension,
abduction, adduction, rotation, circumduction and hyperextension
Elbow/Hinge (freely moveable) – where movement is possible in one plane only
The movements possible are flexion and extension.
Physical Activity 3 – Press up
Rotation – a rotary movement, inward or outward
Circumduction – to circle part of the body
Physical Activity 3 – Press up
There is also some movement in the shoulder girdle, mainly retraction and protraction
Retraction – shoulders are drawn backwards, opening out the chest
Protraction – shoulders are drawn forwards, rounding the shoulders
Analysis
On the way down (rotation and abduction at the shoulder, flexion at the elbow) the trapezius is contracting (agonist) and the pectorals are relaxing (antagonist). However, the bicep is assisting the trapezius (synergist)
On the way up (rotation and adduction at the shoulder, extension at the elbow) the pectorals are contracting with the triceps assisting and the trapezius relaxing.
The deltoid acts as a fixator.
Physical Activity 4 - Squat
The athlete stands with their feet apart and with their knees slightly bent. Their stomach is contracted to help hold the spine in a strong and protected position, whilst the back is kept straight. The athlete then slowly flexes their knees and travels downwards, under control, until their legs reach just short of a 90-degree angle. At the bottom of the squat, the back is straight and the bottom is back. The athlete then contracts their leg muscles and extends their knees until they return back to the starting position. The performer breathes in on the way down and out on the way up.
Physical Activity 4 - Squat
List of major muscles and analysis of action
Hamstrings (back of thigh) Quadriceps (front of thigh) Gastrocnemius (back of lower leg) Tibialis Anterior (front of lower leg) Hip flexors (hips) Gluteus Maximum (bottom)
Physical Activity 4 - Squat
List of joints and analysis of actionHip/Ball & Socket (freely moveable) –
where movement occurs in three planesKnee/Hinge (freely moveable) – where
movement is possible in one plane only
Physical Activity 4 - Squat
Hip/Ball & SocketThe movements possible are flexion,
extension, abduction, adduction, rotation, circumduction and hyperextension
Knee/Hinge The movements possible are flexion and
extension
Analysis
On the way down (flexion at the hip and knee) hamstrings, gastrocnemius and hip flexors contract, quadriceps and tibialis anterior relax.
On the way up (extension at the hip and knee) quads, tibialis and glutes contract and hamstrings and gastrocnemius relax.
Activities
http://www.teachpe.com/multi/types_muscle_prime_movers_agonists_synergists_new.htm
http://www.teachpe.com/cloze/classification_of_joints.htm
http://www.teachpe.com/cloze/types_of_joint.htm http://www.teachpe.com/cloze/antagonistic_systems.htm http://www.teachpe.com/multi/types_movement_at_joint
_flexion_extension_rotation_etc.htm http://www.teachpe.com/multi/types_muscular_contractio
n.htm