1. Oxygen Transport System
• As you breathe in oxygen goes into you lungs.
From there it goes to the heart and mixes with
the blood and gets pumped around the body
to the working muscles by the heart.
• You can get more oxygen by:
Breathing faster
Breathing deeper

2. Oxygen debt (Credit extension)
• If you perform for long time intervals it is
often difficult for your breathing to supply
enough oxygen to working muscles. This leads
to a build up of lactic acid in your muscles,
which will eventually force you to slow down.
This is because your muscles will have fatigue.
Lactic acid can only be removed with oxygen
and until more oxygen arrives by deep and
frequent breathing you will suffer from oxygen
debt.

3. Warm Up
Stage Description Explanation
1. Jogging Jogging twice round the To raise body temperature
pitch, changing direction, and increase heart rate
side stepping, jumping , ready for the activity.
running. Game movements.
2. Stretching Stretching quad and To increase muscle
hamstring, holding each suppleness and to prevent
stretch for 30 seconds. an injury
3. Skill related practices Passing/volleying ball with To gain confidence with the
partner, dribbling and ball and practice the skills
shooting into the goal. used in the game.

4. Cool Down
Stage Description Explanation
1. Jogging Slow jog once round the pitch To gently lower body
temperature/Heart rate
2. Stretching Stretching muscles used in the game To reduce muscle feeling
stiff the next day

5. Tendon – a connective tissue attaching muscle to bone.
When a muscle contracts to move a joint, it is the
tendon which pulls on the bone.

6. Ligaments - are strong bands which connect bones to bones at
the joint. They're elasticated to allow the movement of that
joint, but are strong enough to stop movement outside the
normal range.

7. Cartilage - is a soft cushioning substance which covers
the ends of the bones. It acts as a shock absorber and
reduces the rubbing of the bone surfaces.

8. Joints
Where two or three bones meet, we
have joints.
1.Hinge joints are found at the elbow
and at the knee and allow movement
in one dimension, or direction.
2.Ball and socket joints are found at
the shoulder and the hip and allow
movement in three directions.

9. Muscles
The muscles of the body allow movement to
occur at joints. To allow movement at a joint
muscles works in pairs. Examples of this can
be found in the elbows and knees.
Elbow – bicep and tricep
Knees – hamstring and quad
These muscles contract and relax to create
movement.

10. Muscles controlling the elbow
• The muscles which control the movement of
the elbow, are the triceps and the biceps. The
bicep contracts or shortens, pulling the lower
arm up, and causing the elbow to bend. At
this time the tricep relaxes or lengthens. To
straighten the elbow it is then the tricep
which contracts or shortens in order to pull
the lower arm down, and at this time the
bicep relaxes.

11. Muscles controlling the knee
• If we look at the knee we can see the
hamstring and the quad controlling the
movement. The hamstring contracts, pulling
the lower leg up and causing the knee to
bend. At this time, the quad relaxes. To
straighten the knee, the quad contracts, and
pulls the lower leg down. At this time the
hamstring is relaxed.