stress

Managing Stress

Factors that create stress for me are money worries such as debts and work I worry about money and all the bills that need paying every month and because of these bills and debts I have to work extra shifts to ensure I have enough money to pay them, working extra shifts then causes problems with my partner and I as we don’t see each other as much as we’d like. At the moment the access course is also adding to my stress as I am a night carer and work full time plus I have to find time to complete course work at home and spend the day on the access course on Friday’s.

I know that I am stressed as I get very agitated and upset, crying a lot which then makes me smoke more as I feel less agitated when I smoke. I also get angry and usually take my anger out on my partner and shout at him not really for any reason. Then I feel bad for shouting at him and then get upset again.

When I feel stressed I like to take long walks or have a soak in the bath.
Long walks in the country side seem to clear my head and allow me to have some time on my own to think about things and to calm myself down. I think the exercise I get with walking also makes me feel better.
Taking some time out just for me is a nice way of relaxing to try and forget about what has been bothering me.

The Body and Exercise

Effects of Exercise on the Body

When doing strenuous exercise and training such as weight training several changes happen in the body

• Breathing becomes quicker and deeper


• Heart beats faster


• Skin temperature rises and sweat is produced to cool the body down


• Muscles begin to ache

With long term exercise and training the body becomes more effective

• Muscles become stronger


• Heart becomes stronger


• Lungs become stronger and lung capacity increases


• Oxygen debt reduces


• Fat will turn into muscle


• More flexible and more control over movements


• Co ordination will improve


• Length of time taken to get from exercise to state of rest will improve

Effects of Exercise on the Muscles and Bones

sprinting
Running involves the hip, knee and ankle joints. the bones from the hip involved are the femur and the pelvic girdle which is a ball and socket joint, the muscles used when contracting are the gluteal muscles and the hamstrings. the muscles used when not contracted are the iliopsoas.


The bones of the knee involved are the femur and the tibia which form a hinge joint, the muscles used when contracting are the quadriceps, when not contracting the muscles used are the hamstrings.


The bones in the ankle involved are the tibia and calcaneus these form a modified joint. each of these joints produce two actions one when the leg contracts with the ground and one when the leg is not contracted with the ground. the muscles used when contracted are the gastrocnemius and when not contracted the muscle used is the Tibialis anterior.




Throwing

Throwing consists of two phases the preparatory phase and the throwing phase, the two joints involved are the elbow and the shoulder.


The elbow is a hinge joint formed by the ulna and the humerus the muscles used are the triceps branchii.

The shoulder is a ball and socket joint formed between the humerus and the scapula the muscles used are the anterior and posterior deltoids and pectoralis major.




kicking

Kicking involves the hip, knee and ankle joints.


The bones of the hip involved in kicking are the femur and pelvic girdle these form a ball and socket joint the muscles used are the gluteal muscles.


The bones of the knee involved are the femur and tibia these form a hinge joint this action uses the hamstring muscles


The bones of the ankle involved are the tibia and calcaneus these form a modified joint, the muscles used are the gastrocnemius.



references

cgp movement analysis handout