Applied Anatomy and Physiology Flashcards
(113 cards)
1
Q
Name me all the bones in the head/neck
A
Cranium/vertebrae
2
Q
Name me all the bones in the shoulder
A
Scapula and humerus
3
Q
Name me all the bones in the chest
A
Sternum and ribs
4
Q
Name me all the bones elbow
A
Humerus, radius and ulna
5
Q
Name me all the bones in the hip
A
Pelvis and femur
6
Q
Name me all the bones in the knee
A
Femur and tibia
7
Q
Name me all the bones in the ankle
A
Tibia, fibula and talus
8
Q
What are the functions of the skeleton?
A
- Support
- Protection
- Movement
- Structural shape
- Points for attachment
- Mineral storage
- Blood cell production
9
Q
How does the skeletal system provides a framework for movement (in conjunction with the muscular system)?
A
- the skeletal system allows movement at a joint
- the shape and type of the bones determine the amount of movement (short bones enable finer controlled movements/long bones enable gross movement)
- flat bones for protection of vital organs
- the different joint types allow different types of movement
the skeleton provides a point of attachment for muscles – when muscles contract they pull the bone.
10
Q
What are tendons?
A
they attach muscle to bones
11
Q
What are all the muscles in the body?
A
- latissimus dorsi
- deltoid
- rotator cuffs
- pectorals
- biceps
- triceps
- abdominals
- hip flexors
- gluteals
- hamstrings
- quadriceps
- gastrocnemius
- tibialis anterior.
12
Q
What is a ligament?
A
joins bone to bone
13
Q
What does the synovial membrane do?
A
it is a thin layer of cells within the joint capsule
produces synovial fluid, which lubricates the joint and helps to prevent friction between the moving parts of the joint
14
Q
What does the synovial fluid do?
A
produced by the synovial membrane and fills the joint cavity
lubricates the joint so that it moves smoothly and prevents bones rubbing together
15
Q
What does the joint capsule do?
A
is a tough fibrous tissue that surrounds the synovial joint
strengthens the joint and protects the synovial membrane underneath
16
Q
What is the bursae?
A
fluid-filled sacs that lie between tendons and bones
helps to prevent friction in the joint
17
Q
What does the cartilage do?
A
the ends of the bones in synovial joints are covered with cartilage
the cartilage cushions and protects the moving bones in the joint, reducing friction and wear and tear between the ends of the bones
18
Q
What does the ligament do?
A
bone to bone to keep the joint together
stabilise synovial joints during movement and prevent dislocation by restricting movement to normal joint range
slightly elastic and can absorb shock, which protects the joint
19
Q
What are all the hinge joints?
A
- elbow
- knee
- ankle
20
Q
What are all the ball and socket joints?
A
- hip
- shoulder
21
Q
What bones make up the elbow joint?
A
humerus, radius and ulna
22
Q
What bones make up the knee joint?
A
Femur and tibia
23
Q
What bones are the ankle joint made up of?
A
tibia, fibula and talus
24
Q
What bones are the hip joint made up of?
A
Femur and pelvis
25
What bones make up the shoulder?
humerus and scapula
26
What are short bones and what do they do?
they are small, compact, cube-like and tend to be equal in length
they are for finer and more controlled movements
carpals in the wrist, tarsals in the ankle
27
What are long bones and what do they do?
- long shaft
- femur, humerus, tibia
- support the weight of the body and facilitate movement
- function as levers
28
What are flat bones and what do they do?
- protect internal organs from impacts and injuries
- provide areas of attachment for muscles and often protect internal organs
- cranium, sternum, ribs, scapula
29
What is flexion/extension and where does it take place?
Flexion - movement where angle between bones reduces
Extension - movement where the angle between bones increases
shoulder, elbow, hip, knee
30
What is abduction/adduction and where does it occur?
Abduction: movement where limbs are moved away from the midline of the body
Adduction: movement here limbs are moved towards the midline of the body
shoulder
31
What is rotation and where does it occur?
turning a limb along its axis
shoulder
32
What is circumduction and where does it occur?
movement when a limb is held straight and is moved as if to draw circles with the hand/foot at arms/legs length
shoulder
33
What is plantarflexion/dorsiflexion and where does it occur?
Dorsiflexion: movement at the ankle where the toes are pulled up towards the knee
Plantarflexion: movement at the ankle where the toes are pointed towards the ground
ankle
34
What is the agonist?
The prime mover - muscle that causes movement
35
What is the antagonist?
The muscle that relaxes to allow the agonist to contract
36
What are the antagonistic pairs during flexion and extension at the shoulder joint?
Flexion:
- agonist: deltoid
- antagonist: latissimus dorsi
Extension:
- agonist: latissimus dorsi
- antagonist: deltoid
37
What are the antagonistic pairs during abduction and adduction at the shoulder joint?
Abduction:
- agonist: deltoid
- antagonist: latissimus dorsi/pectorals
Adduction:
- agonist: latissimus dorsi/pectorals
- antagonist: deltoid
38
What are the antagonistic pairs during rotation and circumduction at the shoulder joint?
Rotation:
- Agonist: rotator cuff
- Antagonist: numerous
Circumduction:
- Agonist: numerous
- Antagonist: rotator cuff
39
What are the antagonistic pairs during flexion and extension at the elbow joint?
Flexion:
- agonist: biceps
- antagonist: triceps
Extension:
- agonist: triceps
- antagonist: biceps
39
What are the antagonistic pairs during flexion and extension at the hip joint?
Flexion
- agonist: hip flexors
- antagonist: gluteals
Extension
- agonist: gluteals
- antagonist: hip flexors
40
What are the antagonistic pairs during abduction and adduction at the hip joint?
Abduction:
- agonist: gluteals
- antagonist: numerous
Adduction:
- agonist: numerous
- antagonist: gluteals
41
What are the antagonistic pairs during flexion and extension at the knee joint?
Flexion:
- agonist: hamstring
- antagonist: quadricep
Extension:
- agonist: quadricep
- antagonist: hamstring
42
What are the antagonistic pairs during plantarflexion and dorsiflexion at the ankle joint?
Plantarflexion:
- agonist: gastrocnemius
- antagonist: tibialis anterior
Dorsiflexion:
- agonist: tibialis anterior
- antagonist: gastrocnemius
43
What does isometric mean?
Muscle action where the muscle stays the same length - used in balances
44
What does isotonic mean?
Muscle action where the muscle changes length - causes movement
45
What are the two types of isotonic contractions?
concentric
eccentric
46
What does eccentric mean?
Isotonic contraction where the muscle lengthens - used to control downward movements
47
What does concentric mean?
Isotonic contraction where the muscle length shortens
48
What is the pathway of air?
- mouth/nose
- trachea
- bronchi
- bronchioles
- alveoli
49
What features assist in gaseous exchange?
- large surface of alveoli
- moist thin walls aid with diffusion
- one cell thick short diffusion distance
- lots of blood capillaries
- good blood supply maintains concentration gradient
50
What can haemoglobin also carry apart from oxygen?
carbon dioxide
51
What are the functions and features of the arteries?
- no valves
- thick, muscular and elastic walls to withstand pressure
- small lumen
- carry mainly oxygenated blood
- away from the heart
- no gas exchange
- high-pulse blood pressure
52
What are the functions and features of the capillaries?
- no valves
- very thin walls to allow rapid diffusion of substances into and out of the blood
- very narrow, only one red blood cell at a time
- carry both types of blood
- link between arteries and veins
- main function is gas exchange
- low blood pressure
53
What are the functions and features of the veins?
- valves to prevent backflow of blood
- thin walls
- large lumen
- mainly carries deoxygenated blood
- towards the heart
- no gas exchange
- low - no pulse
54
What do the valves do?
open due to the pressure and close to prevent the backflow of blood
55
What are the two phases of the cardiac cycle and what happens in them?
- Diastole: the heart ventricles are relaxed and the heart fills with flood
- Systole: the heart ventricles contract and pump blood to the arteries
56
Explain the cardiac cycle in terms of diastole and systole
- The right atrium and right ventricle fill with deoxygenated blood during diastole.
- Then systole occurs and blood is pumped to the lungs.
- At the lungs, gas exchange occurs, and blood is oxygenated.
- At the same time, the left atrium and left ventricle fill with oxygenated blood during diastole.
- Then systole occurs and blood is pumped to the body.
57
How do you work out cardiac output?
heart rate x stroke volume
58
What is the stroke volume?
the amount of blood ejected from the left ventricle every contraction
59
What can anticipatory rise be caused by?
- adrenaline
- nerves
60
What is the tidal volume?
the volume of air breathed in or out during a normal breath at rest
61
What is the inspiratory reserve volume?
the additional air that can be forcibly inhaled after the inspiration of a normal tidal volume
62
What is the expiratory reserve volume?
the additional air that can be forcibly exhaled after the expiration of a normal tidal volume
63
What is the residual volume?
the volume of air that remains in the lungs after a maximal expiration
64
What happens during inhalation?
- intercostal muscles contract
- rib cage rises
- diaphragm contracts and flattens, enlarging the chest cavity
when chest cavity expands, its volume increases and the pressure in the chest cavity reduces as air passes from the higher pressure outside the lungs to the lower pressure inside the lungs
65
What happens during exhalation?
- intercostal muscles relax
- rib cage descends
- diaphragm relaxes as it curves and returns to its dome shape
the reduction in size of chest cavity means the volume has decreased and the chest cavity increases in pressure
66
What muscles contract during inspiration?
Pectoral and sternocleidomastoid
67
What muscles contract during expiration?
Abdominals
68
What are aerobic and anaerobic exercise?
Aerobic - exercise in the presence of oxygen
Anaerobic - exercise in the absence of oxygen
69
What is the word equation for aerobic exercise?
glucose + oxygen -> energy + carbon dioxide + water
70
What is the word equation for anaerobic exercise?
glucose -> energy + lactic acid
71
What does aerobic exercise involve?
- uses oxygen
- occurs at low to moderate levels of exertion
- able to continue for long periods of time
- walking, jogging
72
What does anaerobic exercise involve?
- no oxygen
- occurs at moderate to high levels of exertion
- able to continue for short periods of time
- sprinting, tackling
lactic acid causes fatigue
73
What is EPOC?
Excess post-exercise oxygen consumption
Increased rate of oxygen intake following strenuous activity
74
What is EPOC caused by and what does it require?
EPOC is caused by anaerobic exercise and requires the performer to maintain increased breathing rate after exercise to repay the debt.
75
What factors affect EPOC?
- Fitness: the fitter you are, the quicker you can use oxygen to remove lactic acid.
- Age: older people need longer to recover.
- Gender: women have a greater resistance to fatigue when intensity is relatively low.
- Sleep: poor or interrupted sleep slows recovery.
76
What are the principles of overload?
Frequency - refers to how often you train
Intensity - refers to how hard you train
Time - refers to how long you train
Type - refers to type of training used
77
What are the principles of training?
Specificity
Progressive
Overload
Reversibility
Tedium
78
What are the advantages of circuit training?
- there's a lot of variety
- you can adapt to suit fitness level
- easy to monitor and alter - progressive overload can be applied by altering the work: rest ratio
79
What are the disadvantages of circuit training?
- boring
- need space
- time consuming to set up
- limited amount of exercises
80
What is continuous training?
involves any activity that can be sustained without rest and repeated over
mainly in aerobic training zone
81
What are the advantages of continuous training?
- can be done with little or no equipment
- improves aerobic fitness
- simple to do
82
What are the disadvantages of continuous training?
- boring
- could cause injury
- time consuming
- doesn't always match the demands of the sport
83
What does Fartlek training involve?
- the speed being altered throughout e.g spring - jog - walk - sprint
- running on different terrains
- intensity changes as the running speed changes
84
What are the advantages of Fartlek training?
- can be done with no equipment
- improves aerobic fitness and anaerobic fitness
- change in intensity mimics the demands of team games
85
What are the disadvantages of Fartlek training?
- can be boring
- causes injury
- can be time consuming
- sometimes it can be hard to know when to change intensity
86
What is altitude training?
The individual trains at a high altitude, usually 2000 m or more above sea level.
There is less oxygen in the air at altitude. This makes training difficult as the body finds it harder to carry oxygen to the working muscles.
As a result, the body compensates by making more red blood cells to carry what oxygen there is in the air
87
What does interval training involve?
involves alternating periods of work with periods of rest.
It usually involves periods of intense exercise (working hard) with periods of rest or low intensity exercise.
88
What are the advantages of interval training?
- can be altered to suit the needs of the performer
- burns a lot of body fat calories quickly
- can be completed reasonably quickly
- improves aerobic and anaerobic energy systems
89
What are the disadvantages of interval training?
- extreme work can lead to injuries
- high levels of motivation are needed
- can lead to dizziness and nausea
90
What is the aim of plyometric training?
Plyometrics is used to increase power (strength × speed).
The aim of plyometrics is to use your body weight and gravity to stress the muscles involved.
It typically takes the form of bounding, hopping or jumping, but can include medicine ball work, ‘jump and clap’ press-ups and box work
91
What are the advantages of plyometric training?
- allows the muscle to build, store and use energy more quickly
- it increases speed and power
92
What are the disadvantages of plyometric training?
- has impact son joints as they receive all the work
- common injury can be obtained
- can cause DOMS
93
What is static stretching?
Static stretching is when a stretch is held (isometric contraction)
Holding the stretch for approximately 30 seconds
94
What are the advantages of static training?
- increases flexibility
- can be done by everyone
- no equipment needed
95
What are the disadvantages of static stretching?
- over stretching can cause injury
- if right technique is not used it can be dangerous
- can be time consuming and boring
96
What are the 3 training seasons?
- pre-season
- competition season
- post-season
97
What is the aim of pre season?
- development of base levels of fitness (aerobic)
- done via aerobic training
- aim to improve specific fitness needs so that the performer is ready for competitive season
- quantity not quality
98
What is the aim of competition season?
- maintain fitness levels
- may work and refine specific skills used in their sport
- skill-based training could be dependant on the differentiation between different teams
99
What is the aim of post season?
- active rest and recovery
- light aerobic training to maintain a level of general fitness
100
What is quantitative data and the methods for collecting the data?
a measurement which has been quantified as a number e.g questionnaires and survey
101
What is qualitative data and the methods for collecting it?
a measure of descriptions and opinions which are more subjective than objective e.g interviews and observations
102
How can injury be prevented?
1. warm up should be completed
2. over training should be avoided
3. appropriate clothing and footwear should be worn
4. taping/bracing should be used as necessary
5. hydration should be maintained
6. stretches should not be overstretched or bounce
7. technique used should be correct
8. appropriate rest in between sessions to allow for recovery
102
What should a warm up include??
- gradual pulse-raising activity
- dynamic + static stretching
- skill based practices/familiarisation
- mental preparation
- increase amount of oxygen to the working muscles
103
What should a cool down include?
- maintaining elevated breathing and heart rate
- gradual reduction in intensity
- stretching
104
What are the benefits of warming up?
- the range of movement increased
- gradual increase of effort to full place
- psychological preparation
- practice of movement skills through the whole range of movement
- injury prevention
- temperature increases
- oxygen to working muscles
105
What are the benefits of cool downs?
- allowing the body to recover gradually
- removal of lactic acid/CO2/waste products
- prevent muscles soreness/DOMS
106
What does weight training involve?
lifting weights and can be altered to suit the needs of an individual
in order to calculate the correct intensity, it is important the person training knows what muscles they aim to train and how they wish to train them
107
How do you adapt your weight training for strength/power training?
heavy weights with a low number of reps
- lifting over 70% of your one rep max
- 4-8 reps
108
How do you adapt weight training for muscular endurance?
involves lifting lighter weights with a high number of reps
- lifting below 70% of your one rep max
- 12-15 reps
109
What are the advantages of weight training?
- can be altered to suit the needs of an individual
- can be used by anyone
- it can use free weights
- relevant to all sports
- relatively straightforward to carry out
- strength gains can occur
110
What are the disadvantages of weight training?
- heavy weights can increase blood pressure
- injury can occur if weights are too heavy or incorrect technique is used
- calculating one rep max requires high levels of motivation
- needs to follow lots of safety guidance
- a spotter is required to ensure heavy weights are lifted safely
111
