Progression Award in Sport

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Progression Award in Sport Leisure Level 1

• Unit 5 Understand fitness, health and the human
  body

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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.

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Level 1

• Bicep Curl
• Sit up

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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.

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Physical Activity 1 Bicep Curl
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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)

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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.

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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.

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Analysis

• 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)

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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.

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Physical Activity 2 Sit up
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Physical Activity 2 Sit up

• List of major muscles and analysis of action
• Rectus Abdominis (abdominals)
• Erector Spinae (muscles around the spine)

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Physical Activity 2 Sit up

• List of joints and analysis of action
• Slightly moveable
• The movements possible are flexion, extension and
  hyperextension

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Physical Activity 2 Sit up

• Hyperextension means to move a joint beyond its
  normal range of movement

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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)

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Level 2

• Press up
• Squat

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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.

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Physical Activity 3 Press up
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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)

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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.

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Physical Activity 3 Press up

• Rotation a rotary movement, inward or outward
• Circumduction to circle part of the body

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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

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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.

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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.

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Physical Activity 4 - Squat
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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)

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Physical Activity 4 - Squat
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Physical Activity 4 - Squat

• List of joints and analysis of action
• Hip/Ball Socket (freely moveable) where
  movement occurs in three planes
• Knee/Hinge (freely moveable) where movement is
  possible in one plane only

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Physical Activity 4 - Squat

• Hip/Ball Socket
• The movements possible are flexion, extension,
  abduction, adduction, rotation, circumduction and
  hyperextension
• Knee/Hinge
• The movements possible are flexion and extension

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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.

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Activities

• http//www.teachpe.com/multi/types_muscle_prime_mo
  vers_agonists_synergists_new.htm
• http//www.teachpe.com/cloze/classification_of_joi
  nts.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_joi
  nt_flexion_extension_rotation_etc.htm
• http//www.teachpe.com/multi/types_muscular_contra
  ction.htm