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Exercise Physiology The Basketball Foul Shot
1. The Skeletal System
The Basketball foul shot is used when a player is fouled whilst shooting, and is given two free shots without defence. In order for a player to perform the foul shot, the axial skeleton (consisting of the skull, the spine, and the thorax) and the appendicular skeleton (consisting of the shoulder girdle, arms, wrists, hands, legs and feet) need to work together in order to gain the best result from the shot.
In the body, there are three different types of joints. There are fibrous joints, cartilagenous joints, and synovial joints. Fibrous joints are located within the axial skeleton where bones are joined together by fibrous tissues and no movement is allowed. Cartilagenous joints are located in the spine (see figure 1) (these bones are known as irregular bones) between each vertabra where movement is at a minimal. Synovial joints main feature is the amount of mobility that is allowed. Synovial joints also have many other attributes, which helps movement without friction1.
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Hyaline cartilage is one characteristic of the synovial joint, which covers the articular surfaces of the bone protecting the bone tissue, and helps to reduce friction between the bones. The second is the articular capsule, which blends with the periosteum of the bone and is only split by blood vessels and nerves. The capsule is strong and provides support to the joint, and stops any material unwanted. The synovial membrane is located inside of the capsule, which doesn't cover the hyaline cartilage, and its purpose is to produce synovial fluid. The synovial fluid lubricates the articulating surfaces, cushions surfaces, provides nutrients for the hyaline cartilage, and absorbs debris that is produced by friction between joint surfaces. Ligaments are another characteristic, which controls the joint stability and movement. Pads of fat fill the cervices in and around the joints to form a cushion for protection. Bursae are filled with synovial fluid located wherever there is friction. Bursitis is when the bursae are inflamed as a result of overuse, causing restriction to movement and pain. This is most likely to occur at the knees, elbows and Archilles tendon1. Menisci maintain joint stability and provide protection to the bone surface, and absorb shock between articular surfaces.
The limbs (arms and legs) are the primary source for which the basketball foul shot can be accomplished. Long, short, flat sesamoid, and irregular bones make up the appendicular skeleton1. Long bones are found in locations such as the humerus, tibia, radius and phalanges. These bones are tubular and hollow (see figure ) and can also stand heavy force. The femur fits into the pelvis joined together by ligaments which attach bone to bone, this allows a free range of movement, making it easier for the player to bend into a position for power. Inferior of the femur is the tibia, making the knee joint, known as a synovial hinge joint (see figure ). This joint only allows the bending and straightening, making use to the basketball shot. The patella is known as a sesamoid bone, which is located anterior to the knee. The tibia is much stronger as it is anterior to the fibula where it is under a lot more stress. Slight flexion of the hip and knees puts the player in the starting position ready for the motion of the shot.
Long bones are also in the feet known as phalanges, along with short bones known as metatarsals. Short bones are also tubular composed of a spongy tissue allowing specialised movement, such as the biaxial movement allowed by the gliding plane joint, which is when two bones with a flat surface (carpals, tarsals) slide on each other, but are confined to limited movements by the ligaments. Flat bones are the attachment sites for muscles such as the skull, ribs, pelvis (ilium and ischium) and shoulder blades1. Flat bones also give protection of internal organs. Irregular bones don't provide any movement, as they are located as the facial bone and of the vertabra.
Other synovial joints are the pivot, saddle, ovoid, and ball and socket joints, as well as the hinge and gliding joints mentioned above. The pivot joint only permits rotation (uniaxial) between the atlas and the axial, and also between the radius and the humerus1 (see figure 4). The saddle joint allows side-to-side and back-and-forth movement (biaxial). When placing the thumb across the palm, the joint between the carpals and the metacarpals of the thumb is the saddle joint to allow the movement1 (see figure 5). This movement would be used when moving your thumb across the ball for a firm grip. Although you don't move you thumb all the way across the palm, it is moved partially, which still makes use of the saddle joint. The ovoid joint is similar to the saddle joint, also allowing side-to-side and back-and-forth movement, occurring between the carpals (wrist) and the radius1. The ball and socket joint permits back-and-forth, side-to-side and also rotational movement making it triaxial. The movements occurs in the hip and shoulder joints, where the femur fits into the cavity of the pelvis, and the humerus fits into the cavity of the scapula, and held in place by ligaments. The shoulder joint is more likely to be dislocated as it has a shallower socket and therefore the weaker of the two joints1 (see figure 6).
. The Muscular System
The basketball foul shot uses many major muscles as a whole. Skeletal muscles usually work in pairs, with the agonist causing the movement. When the agonist contracts, the antagonist (the other muscle in the pair) relaxes and lengthens1. When in stage one of the shot, the biceps (anterior to the triceps), biceps femoris (posterior to the femur), gastrocnemius (posterior to the tibia), hamstrings (inferior to the hips and superior to the knee), soleus (inferior to the knee) and the Achilles tendon (superior to the foot) are the muscles that contract (agonist). The antagonist muscles are opposite and they are relaxed. This is called reciprocal inhibition1.
The above muscles mentioned are just a few of many skeletal muscles (or striated muscles). The other types are Trapezius, located posterior to the neck proving the movement of the neck extension, and also found in the upper back, allowing the head to rise. Latissimus dorsi, located on the lower back, providing a movement of extension1, internal rotation and the adduction of the shoulder allowing the arm to lift for the shot.
These are all skeletal muscles (see figure 7), which are all voluntary muscles, which we have direct control over. Involuntary muscles are which we have no direct control over. Such muscles are smooth and cardiac muscles. Smooth muscles are found in the blood vessel and intestinal walls (see figure 8). Cardiac muscles are found only in that wall of the heart1 (see figure ).
The types of contractions are specified to the type of movement they cause. Isotonic, isometric, and isokinetic are the types of contractions1. Isokinetic contraction is not used in the basketball foul shot, as it is the resistance applied by a machine which always equals the amount of force being applied by the muscle. The force remains constant through a varied resistance. Isometric (static) contraction is when the resistance is greater than the force produced by the muscle's maximal effort, meaning that the muscle is unable to move the resistance. This type of contraction os most likely to be used during training, but not as the movement of the shot. However, isotonic contraction is the contraction that is applied to the shot. The isotonic contraction is when movement occurs, as the force produced varies throughout the movement.
The sliding filament theory causes contractions. For a contraction to take place, an electrical impulse is transmitted by nerve cells called neurons. The motor unit then receives the message, setting off a reaction in each sarcomere between the myosin (a thick filament) and the actin (a thin filament). The myosin cross-bridges are stimulated from the impulses of the motor neuron with the sarcomere, which reach forward and pull the actin towards the centre1. This occurs simultaneously.
Keeping the muscles toned is for the best to achieve the foul shot successfully. All muscles should be toned for basketball in general, as with any sport, as the muscles such as the deltoids, biceps and triceps, flexors and extensors, the muscles of the legs, are the primary source of muscular strength. When muscles are relaxed, some cross-bridges are constantly in contact with the actin, meaning that the muscle is never completely relaxed. Keeping muscles toned makes starting a contraction easier. Cramps are common amongst athletes, as it is caused by rapid stimulation of fibres within a motor unit. The myosin cross-bridges become locked on the actin, which cause the muscle spasm.
. The Movement
Stage One Presuming that the player (right handed) is already in the correct stance for the foul shot, with their feet shoulder width apart, and their right foot slightly in front of the left.
The ball is placed in the right palm with some light being able to pass through the bottom of the ball and their hand. The thumb isn't moved all the way across the palm, it is moved partially onto the ball, making use of the saddle joint. The flexion action of the wrist and fingers on the right arm uses the wrist extensors, as they are contracting, the wrist flexors are lengthening. The biceps are acting as the agonists, and the triceps are relaxing making them the antagonist (see figure 10). This position of the ulna and radius is roughly at 45°, and the humerus is at approximately 0°, making the deltoids contracting. On the left arm, the biceps are also acting as the agonist and the triceps as the antagonist, but the ulna and radius is slightly positioned towards the midline of the body (medial), and the humerus is positioned as it is on the right arm.
The knees are slightly flexed on both legs, standing on the balls of your feet, making the soleus the agonist and the Archilles tendon the antagonist. The gastrocnemius is contracting, as are the biceps femious, whilst the Quadriceps have lengthened (see figure 11). At the trunk, the hips are slightly moved forward (also see figure 11) with the rectus abdominous contracting.
Stage two After the body is positioned in the correct shooting stance, it is time to bend ready for stage three, pushing the ball.
The knees are flexed even more (see figure 1) so it looks like you are about to sit in a chair. The hips are kept at the same position, as you don't want to lean too far over to risk losing your balance. The humerus is dropped approximately 15cm, making the angle between the humerus and the body 45° (also see figure 1).
With this movement, the gastrocnemius tightens, as do the biceps femoris. They are still acting as the agonist, as are the biceps, soleus, deltoids, and the wrist extensors. The rectus abdominous contracts tighter to help prevent the trunk from moving too far over at such a low positioning of the body.
Stage three Now the body is in position, it is time to shoot the ball. The power needs to come from your legs, using your quadriceps, and calves.
This stage, your body is in extension. Your knees and hips extend with the calves and quadriceps contracting, and the hamstrings extending. You are still balanced on the balls of your feet. Your arm is in extension, switching the agonist and the antagonist. Now, the biceps are relaxed or lengthened, making them the antagonist, and the triceps are contracting, making them the agonist (see figure 1). The wrist and fingers are extended also, making the wrist flexors contract, and the wrist extensors lengthen. This movement is only in the right arm; the left arm is still remaining in the same position as the starting position.
4. Components of Fitness
Basketball as a whole uses most of the fitness components. Using muscular power, muscular endurance, aerobic power, anaerobic power, balance, agility, and skill.
Muscular power is the ability to use strength quickly to produce an explosive effort, such as when pushing your body upward for a rebound or a jump shot. The power would most likely be produced from the hamstrings and the calves.
Muscular endurance is the ability to work muscles for a long period, such moving constantly for 0 minutes each half of the game. With moving for an immense amount of time on the court, you also use aerobic power, which is the capacity to keep performing tasks for extended periods where energy is produced aerobically (with oxygen).
Anaerobic power (speed) is the ability to put body parts into motion quickly sustaining high-intensity efforts where energy os supplied without oxygen. During a game, it is more than likely that you will come across having to sprint down the court either to assist a player, or to stop a fast break from the opponents.
You need balance when performing the specified movement, as you hold your body weight on the balls of you feet without falling or become unstable.
You also need agility, which is the ability to change position of the body quickly and accurately. You use this when changing direction on the court, or dodging a player to receive an oncoming pass from a team mate.
There are a number of components of fitness that can affect the ability to perform them, such as strength, flexibility and speed.
Factors that can affect strength are
- Muscle length
- The cross-sectional area
- Muscle fibre types
- Age and sex of the person
- Muscle shape
- Speed of contraction
The cross-sectional area can affect the strength as the greater the cross-sectional area, the greater the force can be applied which makes the strength greater.
There are two types of muscle fibres. Slow twitch and fast twitch. Slow twitch muscle fibres are red, and have a slow contraction, but they are able to repeatedly contract for a prolonged amount of time suitable to aerobic work. Fast twitch muscle fibres are white, they lose energy quickly as they contract rapidly making them suitable to anaerobic work.
Once a person reaches 0-0 years old, over the next 40 years, strength declines by approximately 40%.
The sex of the person can also affect strength. Woman have an average of / the strength of men, this is because women have lower testosterone levels making muscle growth less than men do.
Factors that affect flexibility are the type os joints, the resting length of muscles, the resting length of the ligaments and the joint capsule, body build, muscle temperature, sex, age, skin resistance and the bone. .
Factors that affect speed are the distance, genetic reasons, duration, strength and power, and specific functions of muscles and joints.
1. Text book
D. Davis, T. Kimmet, and M. Auty. 186. Physical Education Theory and Practice. South Yarra
. Class notes
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