component 1 - anatomy & physiology Flashcards
(223 cards)
1
Q
what are ligaments ?
A
slightly elastic criss cross collagen fibres which attach bone to bone
2
Q
what do ligaments do ?
A
attach bone to bone
strengthening/stabilising joints together to allow normal joints range of motion
preventing joint dislocations
3
Q
what are tendons ?
A
parallel collagen fibres, which allow more elasticity, attach bone to muscle
4
Q
what do tendons do ?
A
attach bone to muscle
transmit muscular force to bones which creates motion
5
Q
what are the 2 types of cartilage ?
A
- articular/hyaline
- fibro
6
Q
what is articular cartilage and what does it do ?
A
- smooth shiny cartilage that covers the ends of bones
- forms a smooth firm surface between articulating bones
- reduces friction
- acts as a shock absorber
7
Q
what is fibro cartilage, what does it do ?
A
- tough, slightly flexible cartilage
- acts as a shock absorber and lubricant
8
Q
give an example as to where fibro cartilage is found ?
A
- between individual vertebrae
9
Q
what is synovial fluid ?
A
fluid which reduces friction between articulating bones
within joint cavity adds stability to the joint
10
Q
what is the joint capsule ?
A
2 layered outer tough fibrous capsule layer
surrounds joint cavity
provides strength & support between bones
11
Q
what is the bursa ?
A
a fluid filled sac containing synovial fluid
adds stability/lubrication between tendons/ligaments/bones
11
Q
what is synovial membrane ?
A
the inner layer covering internal surfaces
secretes synovial fluid, lubricating the joint allowing a greater range of motion
12
Q
what do the pads of fat do ?
A
acts as a cushion between fibrous capsule and bone/muscle
helps to stabilise and absorb shock at joints
13
Q
what is the menisci, what does it do ?
A
tough wedge of fibro cartilage
improves stability between articulating bones
shock absorbers - reduces damage to joint surfaces
14
Q
what are the 3 types of joint ?
A
- fixed/fibrous (immovable joints)
- cartilagnious joints (slightly movable)]
- synovial joints (freely movable)
15
Q
what are fixed/fibrous joints ?
A
- allow little/no movement between the joint
- joints are interlocked and held together by connective tissue, or they are fused together
16
Q
give an example of where a fixed/fibrous joint is
A
cranium - fused joints
17
Q
what are cartilagnious joints ?
A
- where articulating bones are further apart/separated by pads of fibro cartilage
- fibro cartilage compresses - acting as a shock absorber
- allows some movement in various directions
18
Q
what are synovial joints ?
A
- bone surfaces covered with a layer of articular cartilage and enclosed by a fibrous joint capsule which has synovial fluid
- most joints are synovial
19
Q
give an example of where a cartilagnious joint is ?
A
- between individual vertebrae
20
Q
give an example of where a synovial joint is ?
A
- at the hip joint
21
Q
what are the 6 types of synovial joints ?
A
- pivot
- hinge
- ball and socket
- saddle
- gliding
- condyloid
22
Q
how do pivot joints move ?
A
- permits rotation of 1 bone around another
23
Q
give an example of a pivot joint movement
A
- at the elbow to turn your hand over
24
what movement does a hinge joint allow ?
- back and fourth motion
25
where are hinge joints found ?
elbow
knee
hip
26
what type of movements do hip joints allow ?
flexion/extenstion
27
what movement does the saddle joint allow ?
most directions
28
where is the saddle joint found ?
base of thumb
29
what movement do ball and socket joints allow ?
- widest range of movement
- abduction/adduction
-flexion/extension
-rotation
- circumduction
- medial/lateral rotation
30
give an example as to where a ball and socket joint can be found ?
at the shoulder
31
what movement does the condyloid joint allow ?
- like ball and socket joints but with flatter/oval surfaces
- great range of movement, no rotation
32
give an example as to where the condyloid joint can be found ?
at the wrist
33
what movement does a gliding joint allow ?
sliding motion of one bone over another
- allows flexion/extension
- allows lateral flexion
34
where are gliding joints found ?
- ends of collar bones, between wrist bones, vertebrae column
35
what are the 3 planes of movement ?
saggital
transverse
frontal (coronal)
36
what is the saggital plane ?
a vertical plane which divides your body into left and right
37
what type of movement is allowed in the saggital plane ?
flexion/extension
dorsi/plantar flexion
38
give an example of a movement in the saggital plane ?
walking
squatting
39
what is the frontal plane ?
divides body into front and back
40
what type of movement does the frontal plane allow ?
abduction/adduction
41
give an example of a movement in the frontal plane ?
star jump
42
what is the transverse plane ?
divides body into top and bottom
43
what type of movement does the transverse plane allow ?
rotation -lateral/medial
horizontal flexion/extension
44
give an example of a movement in the transverse plane ?
twisting
45
what is flexion ?
angle between 2 bones decrease
46
give examples of flexion ?
bicep curl
landing
47
what is extension ?
angle between 2 bones increases
48
give an example of extension ?
taking off
bicep curl
49
what is abduction ?
lateral movement away from the body midline
50
give an example of adduction and abduction ?
star jump
breaststroke
butterfly
straddle jump
51
what is adduction ?
lateral movement towards the body midline
52
what is medial rotation ?
front part of body rotates towards the midline
53
what is lateral rotation ?
front part of body rotates away from the midline
54
give an example of medial and lateral rotation ?
tennis shot - shoulder
55
what is circumduction ?
movement combination through multiple planes of motion
56
give an example of circumduction ?
arm circle
butterfly
bowling in cricket
57
what is the agonist ?
the muscle shortens with force to initiate or cause/control the movement
58
what is the antagonist ?
muscle lengthening in opposition to the agonist
59
what is the fixator ?
muscle statically stabilizers joint to make movement more efficient
60
what are the types of isotonic contraction ?
concentric
eccentric
61
what does isotonic mean ?
muscle changes in length with force
62
what is concentric muscle contraction ?
muscle shortening whilst exerting a force
63
what type of muscle contraction does the agonist go with ?
concentric
64
what is eccentric muscle contraction ?
muscle lengthening whilst exerting a force
65
what is isometric contraction ?
no change in muscle length but it is exerting a force
66
how do muscles work in pairs ?
as the agonist shortens concentrically, its antagonist lengthens in opposition
67
if the muscle is shortening, what is the function and contraction ?
agonist
concentric
68
if the muscle is lengthening, what is the function and contraction ?
antagonist
OR
agonist and eccentric IF there is a force
69
if the muscle is static, what is the function and contraction ?
fixator
isometric
70
what happens to the biceps brachi in terms of muscles and types of contraction, planes during flexion at the elbow joint in a bicep curl ?
agonist
concentric
saggital plane
71
what happens to the biceps brachi in terms of planes, muscle types and contraction during extension at the elbow joint during a controlled downward extension phase in a bicep curl ?
-muscle lengthens
- agonist - as it is with force
eccentric
saggital
72
what happens to the biceps brachi in terms of planes, muscle types and contraction when holding the weight half way down at 90 degrees in a bicep curl ?
- fixator
- isometric contraction
- saggital
73
at the knee hinge joint, which muscles are the agonists during flexion ?
- biceps femoris
- semitendinosus
- semimembranosus
74
at the knee hinge joint, which muscles are the agonists during extension ?
- rectus femoris
- medialis vastus
- lateralis vastus
- vastus intermedius
75
what type of joint is at the knee ?
hinge - synovial joint
76
what are the articulating bones at the knee
femur / tibia, patella
77
what joint type is at the hip ?
ball and socket synovial joint
78
where are the articulating bones at the hip ?
acetabulum / pelvis & head of femur
79
what is the agonist muscle during flexion at the hip ?
illiopsoas
80
what is the agonist muscle at extension of the hip ?
gluteus maximus
81
what is the agonist muscle at abduction at the hip ?
gluteus medius
82
what is the agonist muscle for adduction at the hip ?
adductor longus
adductor magnus / adductor brevis
83
what is the agonist muscle in medial rotation at the hip ?
gluteus medius and gluteus minimums
84
what is the agonist muscle at lateral rotation at the hip ?
gluteus maximus
85
what is the joint type of the spine
cartilaginous / gliding / pivot
86
what are the articulating bones at the spine
vertebrae / atlas & axis
87
what is the agonist muscle during flexion at the spine
rectus abdominus
88
what is the agonist muscle during extension at the spine
erector spinae grp (sacrospinalis)
89
what is the agonist muscle during lateral flexion at the spine
external and internal obliques
90
what joint type is at the ankle
hinge
91
what are the articulating bones at the ankle ?
tibia / talus / fibula
92
what is the agonist muscle during dorsi flexion at the ankle
tibialis anterior
93
what is the agonist muscle during plantar flexion at the ankle
gastrocnemius /
soleus
94
what joint type is the wrist ?
condyloid
95
what are the articulating bones at the wrist ?
ulna/radius/carpels
96
during flexion of the wrist, what is the agonist muscle ?
wrist flexors
97
during extension of the wrist what is the agonist ?
wrist extensors
98
what joint type is at the elbow ?
hinge
99
what are the articulating bones at the elbow ?
humerus/ulna/radius
100
what is the agonist during elbow flexion ?
biceps brachii
101
what is the agonist during elbow extension ?
triceps brachii
102
what joint type is the radio-ulna ?
pivot
103
what are the articulating bones at the radio-ulna ?
radius/ulna
104
what is the agonist during pronation at the radio-ulna ?
pronator teres
105
what is the agonist during supination at the radio-ulna ?
supinator
106
what type of joint is the shoulder ?
ball and socket
107
what are the articulating bones at the shoulder ?
humerus/scapula
108
what is the agonist during flexion at the shoulder ?
anterior deltoid
109
what is the agonist during shoulder extension ?
posterior deltoid
110
what is the agonist during shoulder abduction ?
medial deltoid
111
what is the agonist during shoulder adduction ?
latissimus dorsi
112
what are the agonists during shoulder medial rotation ?
subscapularis
anterior deltoid
teres major
113
what are the agonists during shoulder lateral rotation ?
infraspinatus & teres
minor & posterior deltoid
114
what is the agonist during horizontal flexion at the shoulder ?
pectoralis major
115
what is the agonist during horizontal extension at the shoulder ?
trapezius
116
when flexion happens during a bicep curl, what type of contraction is happening to biceps brachii ?
concentric
117
when elbow extension happens during a bicep curl, what type of contraction is happening to the biceps brachii ?
eccentric as its WITH FORCE
118
when doing elbow flexion in a press up, what type of contraction is happening to the biceps brachii ?
eccentric contraction
119
when doing elbow extension in a press up what type of contraction is happening to the biceps brachii ?
concentric contraction
120
when doing a squat jump, what happens to the quadriceps in terms of contraction ?
concentric
121
what type of contraction happens to the quadriceps when doing a jump landing to finish in squat ?
eccentric contraction
122
what are the different muscle fibre types ?
slow oxidative type I - slow twitch
fast oxidative - glycolytic type IIa
fast glycolytic - type IIb
123
what is the colour and size of SO fibres ?
red and small
124
what is the colour and size of FOG fibres ?
red/white & intermediate
125
what is the colour and size of FG fibres ?
white & large
126
how any mitochondria does SO fibres have ?
a high number
127
how many mitochondria do FOG fibres have ?
a moderate/high number
128
how many mitochondria do FG fibres have ?
a low number
129
how many capillaries do SO fibres have ?
many
130
how many capillaries do FOG fibres have ?
a moderate to high amount
131
how many capillaries do FG fibres have ?
few
132
what is the myoglobin level of SO fibres ?
high
133
what are the myoglobin levels of FOG fibres ?
moderate / high
134
what are the myoglobin levels of FG fibres ?
low
135
how much glycogen stores do SO fibres have ?
low
136
how much glycogen stores for FOG fibres have ?
high
137
how much glycogen stores do FG fibres have ?
high
138
what contractile speed do SO fibres have ?
low
139
what contractile speed do FOG fibres have ?
fast
140
what contractile speed do FG fibres have
fast
141
what is the myelin sheath thickness for SO fibres ?
thinner
142
what myelin sheath thickness do FOG fibres have ?
intermediate thickness
143
what myelin sheath thickness do FG fibres have ?
thickest thickness
144
what is the contractile strength of SO fibres ?
low
145
what is the contractile strength of FOG fibres ?
moderate strength
146
what is the contractile strength of FG fibres ?
high strength
147
what is the fatigue resistance if SO fibres ?
high resistance
148
what is the fatigue resistance for FOG fibres ?
moderate resistance
149
what is the fatigue resistance for FG fibres ?
low resistance
150
what is the aerobic capacity for SO fibres ?
high
151
what is the aerobic capacity for FOG fibres ?
moderate
152
what is the aerobic capacity for FG fibres ?
low
153
what is the anaerobic capacity for SO fibres ?
low
154
what is the anaerobic capacity for FOG fibres ?
high
155
what is the anaerobic capacity for FG fibres ?
high
156
what are the best suited activities for SO fibres ?
aerobic / endurance activities
low intensity
high duration activities
157
what type of activities are best suited for FOG fibres ?
aerobic & anaerobic
high and low
intensity and duration
158
what are the best suited activities for FG fibres ?
anaerobic
high intensity
low duration
speed / power activities
159
give an example for when SO fibres are useful
marathon
160
give a sporting example for when FOG fibres are useful ?
100 m sprint
161
give an example for where FG fibres are useful ?
shot put
162
give an example for where FG fibres are useful ?
shot put
163
what is myelin sheath/nerve conduction speed ?
it surrounds the motor neurone helping conduct electrical stimulus and therefore speed of innervation
164
how does the thickness of myelin sheath effect the speed of the nerve impulse ?
thicker the sheath, faster the impulse
165
how does motor neurone size affect the size of the force produced ?
bigger motor neurone = larger cell body and number of axons, increasing the number of muscle fibres innvervated
more muscle fibres a motor unit innervates the greater the force produced
166
what is sarcoplasmic reticulum development ?
responsible for the delivery of calcium to the muscle cell
higher SRD = higher speed of calcium delivery = higher speed of muscle fibre stimulation
167
what does mitochondria do ?
use oxygen to breakdown glycogen/fats/ to produce energy for ATP
168
what does a higher mitochondria density mean ?
lots of energy is produced/ ATP BUT require supply of oxygen
169
what are capillaries ?
small blood vessels which supply muscles with blood and allow gas exchange of oxygen into muscle cell/fibres
170
how does the density of capillaries affect supply of oxygen to muscle fibres ?
greater density of capillaries = greater exchange of oxygen into muscle fibres
171
what is myoglobin ?
located in muscle cells, stores and transports oxygen to the mitochondria during exercise
172
what are PC stores ?
phospho-creatine, compound stored in a muscle cell quickly broken down ANAEROBICALLY to produce energy/ATP for muscle cell fibre contractions
173
what is glycogen ?
converted into glucose and broken down to produce energy/ATP for muscle fibre contractions
174
what are triglyceride stores ?
fats stored within muscle cells broken down AEROBICALLY to produce energy/ATP for muscle fibre contractions
175
what is contractile speed ?
combination of speed of nerve impulses and speed at which the muscle fibres contract
176
what activites is contractile speed suited to?
- high intensity/low duration/ anaerobic explosive activities
e.g 100 m sprint
177
what is contractile force ?
amount of force produced when the muscle fibres contract
178
what activities is a high contractile force suited to ?
high intensity/low duration/anaerobic explosive activities
e.g 100 m sprint
179
what is fatigue resistance ?
ability to maintain muscle contractions and resist fatigue for a high duration
180
what is high fatigue resistance suited to ?
low intensity/high duration/aerobic endurance activities
e.g marathon
181
what is aerobic/oxidative capacity ?
ability to use oxygen to breakdown/oxidise fats to produce energy for muscle contractions
182
what activities would suit a high aerobic/oxidative capacity ?
low intensity/high duration/aerobic/endurance activities
e.g running lots in a game of football - 90 misn
183
what is anaerobic/glycolytic capacity ?
ability to breakdown fats without oxygen to produce energy for muscle contractions
184
what activites would suit a high glycolytic capacity ?
high intensity/short duration/anaerobic/explosive activities
e.g blcoks/jumps in volleyball
185
which muscle fibres are recruited first ?
slow twitch type I
186
when muscle fibres are being recruited what happens when intensity of the activity increases ?
fast twitch type II a are recruited to suplement slow twitch
187
which muscle fibres are recruited at maximum work load ?
fast twitch type IIb
188
what is muscle fibre recruitment always dependent on ?
force
189
what is the principle of orderly recruitment ?
motor units are activated in a fixed order, based on ranking in the muscle
190
what is the size principle ?
order of recruitment is directly related to their motor neurone size
191
why are slow twitch fibres recruited first ?
- they have smaller motor neurones
- they have motor units with a lower activation threshold
192
give some charactersitics of slow twitch muscle fibres ?
- stimulate fewer muscle fibres
- low speed and force
- high fatigue reisstance
193
why are fast twitch fibres recruited second ?
they have bigger motor neurones
they are motor units with a higher activation threshold
194
fast twitch fibres have motor units with a higher activation threshold, what does this cause ?
- more muscle fibres to be stimulated
- produces a high speed and force
- low fatigue resistance
195
what is the slow twitch fibre work relief ratio ?
1:1 / 1:0.5
196
how do slow twitch fibres recover quickly ?
they share the workload by contracting intermittently with a lower force and without any fatiguing by products
197
how long does it take for slow twitch fibres to recover and be ready for contraction again ?
90 seconds
198
what muscle fibre damage is done to slow twitch fibres ?
minimal damage as only light/moderate aerobic exercise has taken place = recovery is quick
199
as aerobic training uses slow twitch fibres, apply how we'd work in the gym when doing an aerobic training session ?
low intensity
more work less relief
e.g 6x4 mins moderate intensity with 2 minute relief intermissions
200
why is aerobic training more work less rest ?
slow twitch fibres recovery very quickly
201
how often can aerobic training be repeated ?
daily, e.g daily oxygen training between intense anaerobic training as a light recovery session
202
when are fast twitch fibres recruited ?
in the last 2-20 seconds of exercise when the performer is at a point of exhaustion and is using maximum speed and force of contraction
203
how long is recovery when fast twitch fibres are recruited ?
2/3 minutes
204
why is recovery so long for fast twitch fibres ?
the performer is contracting using maximum speed and force, and therefore lactic acid is a fatiguing by product. immediate stores of ATP are used
205
what is the muscle fibre damage for fast twitch fibres ?
- DOMS occurs
206
what is DOMS ?
delayed onset muscle soreness (microscopic tears linked with eccentric contractions)
207
when does DOMS occur ?
24-48 hours post exercise
208
how long is recovery between training days when fast twitch fibres are recruited ?
4-7 + days
209
what is the work relief ratio for anaerobic training ?
1:3+ for FG fibre recover within a session
210
why is the work relief ratio for anaerobic training 1:3+ ?
to allow ATP recovery
less work more rest
211
give an example of an anaerobic training session ?
2-8 repetition max high intensity work weight interval with 2-3 minute break
212
how often can anaerobic training be repeated ?
not as regularly as fast glycolytic fibres are still damaged and need time to repair
213
how long should you leave until you train the same muscle group again ?
48 hours
214
what is your body’s core ?
the area around your trunk and pelvis where your center of mass is located
215
what is the role of the body’s core ?
to act as fixators for the trunk/pelvis/lower vertebrae to support forces from your arms /legs during physical activity
216
what are the 2 main core stability muscles ?
transverse abdominals
multifidus
217
what are the benefits of a strong stable core ?
- a more stable center of gravity/mass
- reduced risk of injury / pain ( lower back)
- improved posture / spine allignment
- creates a more stable platform to allow more efficient movement of arms/ legs
- weak core muscles lead to poor posture
- muscular instability/injuries nerve irritation and lower back pain
218
how can you train to improve core strength ?
swiss ball and pilates
the plank
219
what is the role of the rotator cuffs ?
- muscles which work together to provide the shoulder muscles with dynamic stability and help control the joint during rotation
220
what are the rotator cuff muscles ?
- subscapularis
- infaspinatas
- teres major
- super spinatus
221
where are rotator cuffs important ?
important in throwing sports e.g cricket
they stabilize the shoulder joint when you released the ball
222
what are common injuries that rotator cuff muscles undergo ?
tears of tendons / muscles
inflammation of structures in the joint
