Muscular/Skeletal Systems + Joints

This is a model of the muscular system: Posterior View

Anterior View

This is a model of the human skeletal system from an anterior view.

The 3 main classifications for joints in the body are: Fibrous, Cartilagenous and Synovial.

Fibrous-Immoveable joints

Cartilagenous- Partially moveable

Synovial- Freely Moveable

These are the different types of synovial joints in the human body.


Hinge Joint: Flexion/Extension, eg. Elbow

Pivot Joint: Rotation of one bone around another, Eg Neck

Ball + Socket Joint: Allows full rotation eg. Shoulder

Gliding Joint: Gliding movements eg. intercarpels Condyloid Joint: Two bones fit together with an odd shape, one bone is a concave and the other convex. Eg. Wrist

Saddle Joint: Allows same movement as condyloid joints

Sports Injuries

SPRAIN: A sprain is a joint injury that typically involves tearing of the ligaments and joint capsule.
STRAIN: A strain is an injury to muscle or tendons.

Treatment for soft tissue injuries:

NO
Heat
Alcohol
Running
Massage

Rest
Ice
Compression
Elevate
Refferal

Different Health Professions
PHYSIOTHERAPIST:

• aims to rehabilitate and improve people with movement disorders by using evidence-based, natural methods.


• Physiotherapists study medical science subjects such as anatomy, neuroscience and physiology to develop skills and attitudes necessary for health education and prevention, diagnosis, treatment and rehabilitation of patients with physical disorders and disabilities

OSTEOPATH:

• involves a range of manual techniques including soft tissue work, stretching and manipulation of the skeleton and muscles to promote mobility and balance.


• The osteopathic philosophy states that the body is capable of healing itself – and maintaining a healthy state – if barriers, such as structural problems and poor posture, are removed.

CHIROPRACTOR:

• focuses on the relationship between the body's main structures – the skeleton, the muscles and the nerves – and the patient's health.


• Chiropractors believe that health can be improved and preserved by making adjustments to these structures, particularly to the spinal column. They do not prescribe drugs or perform surgical procedures.

GP(GENERAL PRACTITIONER):

• provides general primary and preventative care to patients.


• they provide the basic general care needed for all the members of a family.

REFLEXOLOGIST:

• alternative medicine involving the physical act of applying pressure to the feet, hands, or ears with specific thumb, finger, and hand techniques without the use of oil or lotion.


• based on what reflexologists claim to be a system of zones and reflex areas that they say reflect an image of the body on the feet and hands, with the premise that such work effects a physical change to the body.

Basketball basic

The way a person must score in basketball is by throwing the ball through a hoop which is 10 feet about ground level and is attached to a rectangular backboard, usually made of fibreglass. There is a hoop at each end of the court which is 28.6m by 15.2m.
Basic rules include:
• 5 players on the court for each team at once
• A team usually has 10-12 players
• Classified as a non-contact sport
• Fouls called for hitting, slapping of arms, pushing, blocking, charging etc.
• Players are only allowed 5 fouls (6 in NBA)
• Must dribble (Bounce) the basketball in order to move
• May take two steps for a layup
• 2-3 Umpires for official games, 0 or 1 for social games

Recovery

Delayed
Onset
Muscle
Soreness

This can occur within 24 hours of exercise which unfamiliar to the body and/or an increase in stress on the body. Muscles are at maximum soreness at approximately 40 hours after exercise.

Methods Of Recovery

• Fluid and mineral replenishment: For each kg in fluid lost, 1L of fluid shoud be consumed. As sweat contains sodium potassium, which is important for muscle use, sports drinks and other forms of these products should be consumed.
• Food: Eating carbohydrate based foods should occur ASAP after exercise.
• Active Recovery: This involves 5-25 minutes of low intensity exercise which is lower than 40% of max H.R. Stretching should be involved in this and this lengthens muscles to pre exercise length.
• Passive Recovery: This involves rest and nutrition. PC stores are 90% replenished after 3 minutes.
• Massage: Stimulates bloodflow, is mentally relaxing and allows the athlete to identify which parts of their body are sore and more injury prone than others.
• Hot and Cold: Hot water expands the blood vessels and the cold water contracts the blood vessels. This encourages and increases the natural blood circulation.
• Ongoing diet: Athletes should have a balanced, healthy diet

Training Strategies

1.What are some of the reasons people train?
For general health and fitness or to improve sporting performance.
2. Why is it important to select the right training strategies?
So that it prepares the athlete for situations in their chosen sport and targets the neccessary muscle groups needed in that sport.
3. What are the 3 energy systems in the body?
Aerobic- Requires oxygen to produce energy.
Anaerobic
Lactic Acid
4. What does ATP stand for and what does it do in the body?Adenosine tri phosphate - Chemical energy collected by muscles
5. How does the anaerobic system work?

6. What does P.C stand for in the anaerobic energy system?
Phosphate creatine - Provides energy quicly but doesn't last long.
7. How does the lactic acid system work?
Converts ATP from glucose in the muscles. 15-60 seconds. When it builds up, athletes can pass anaerobic threshold.
8. Which energy system can be sustained for the longest?
Aerobic
9. What is continuous training? 
Undertaking any activity requiring aerobic energy for at least 20 min.
10. What is the purpose of continuous training?
Improve aerobic fitness
11. There are 3 types of continuous training - State what each type of training involves and give some examples.
Long, slow distance training: Low intensity aerobic exercise, sub max training done at around 70-75% max heart rate eg. swimming laps, slow jog
Fartlek Training: Continuous training with various changes of pace. Using both aerobic + Lactic acid. eg running, cycling, walking 

Fitness Testing Assignment

Basketball fitness testing have some key components related directly to the sport. These main tests include the bench press, either at 70% body weight or a set wieght (Eg. 90kg in NBA Draft camp), Standing Vertical Jump, 3/4 court sprint and numerous agility tests. Other important conditioning tests include the beep test and sit and reach test for flexibility.
           The NBA Draft Camp conduct fitness testing on all the potential NBA athletes. The bench press test is performed using a 189lbs (85.91kg) and the average result for the strongest athlete of each year from 2000-2009 is 24.5 reps. This test is desighned to measure the athlete's upper body strength. The vertical jump results for these elite athletes are exceptionally high and this is often helped by the genetic make-up of african american's, because they have a greater proportion of fast twitch muscles. This allows explosive power and a perfect example of this is the vertical jump. This measures the explosive power of the athlete, which is a combination of strength and speed. The average score of the athlete with the most "hops" in each year from 2000-2009 is 41.95inch (106.5cm). The top athletes for the 3/4 court sprint from the same years have an average time of 3.01 seconds. This is used to test the athlete's speed and explosive power.
          There are aspects which must be considered when designing a series of tests for a particular sports. Tests must incorperate elements of the chosen sport so that the skills and muscle groups required to enhance performance in the sport are being developed and improved so they can transfer into game situation. The elements of fitness which are targeted by these test need to be specifically related to your sport. For example, it's pointless doing a 10km bike ride every day if you are a basketball player. Ofcourse it will help enhance your cardiovascular endurance, however different muscle groups are being developed which you don't require in basketball. This means that training time is not being utilized effeciently and the muscle groups which you needed to develop have not been improved as a result of non specific training.
         Testing Regime
Fitness Realted tests - These tests can be performed every 6 weeks in order to monitor my progress throughout the course of the year. These include:

• Vertical Jump  
• 3/4 Court Sprint
• Illinois Agility Run
• 70% Bench Press  

Skill Related tests - These tests can be performed every 2-3 weeks to monitor my skill development throughout the year:

• 30 Free Throws in a row.
• 7 minute shooting drill: This is performed with a person who rebounds for the shooter for the duration of the test. The shooter must make 2 shots in a row from mid range, which are worth 1 point each, before they can move out to the three point line. Once at the 3, each made shot is worth 2 points however when the athlete misses two shots in a row, they must return to mid range.
• 5 minute 3's drill

Goals For Testing Results

End of 1st term:

Vertical Jump - 56cm

3/4 Court Sprint - 3.5seconds

Illinois Agility - 15 seconds

70% Bench Press - 10 Reps

30 FT - Average of 80%

7 minute shooting - Average 90

5 minute 3's - Average 30

Fitness Testing

Beep Test: Shuttle run performed on a 20m track using a stereo to signal each beep. As the test goes on, the beeps get closer together. Failing to make the beep 2 ends in a row will result in elimination of the athlete.

Vertical Jump: How high you can jump off a standing start.

Standing Long Jump: How far you can jump from a standing start.

40m Sprint: How fast you can complete a 40m sprint. This is run on an outside track and is subject to wind.

Height: How tall you are (cm).

Weight: How much you weigh (kg)

Arm Span: How long your armspan is (cm)

70% Bench Press: How many reps you can do with a bench press weight which is 70% of your body weight.

Illinois Agility Run: Agility run which is done over a course containing constant changing of direction.

Basketball Throw: How far you can throw a basketball from a sitting down chest pass.

Max Push ups: How many push ups you can do in 1 minute

Max Sit ups: How many sit ups you can do in 1 minute

Goal Setting

Specific
Measurable
Agreed upon
Realistic
Time focused

My Goals

Short Term:

• Perform Well at the AMSA tournament in Newcastle early April 2011
• Improve standing vertical jump to 60cm by July
• Run the Illinois Agility test in under 15 seconds by July

Mid Term:

• Increase vertical jump to 85cm by 2013
• Improve 70% Body weight bench press to 30 reps by 2013
• Sprint 3/4 Court in under 3.5 seconds by 2013

Long Term:

• Shoot 90% from the FT line over the course of a season
• Improve vertical jump to 90+cm
• Improve sit and reach (Flexibility) to +10