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Flashcards in Exam Prep Deck (64):
1

What are the agonist and antagonist muscles when pointing your toes to jump

Tibialis anterior = Antagonist

Gastrocnemius =Agonist

2

Cardiac cycle sequence

Atrium relaxes and fills with blood - atrial diastole

Atrium contracts and pushes blood into the ventricle - atrial systole
-WHILE-
Ventricle will already be relaxed and fills - ventricle diastole

Ventricle contracts and pushes blood out - ventricle systole

And then it all relaxes

3

What training is used for aerobic capacity

Continuos Training
Fartlek Training
Interval training

4

What training is best for someone who doesn't train and is unfit

Interval training

5

Fartlek training is good training for which sport

Football

6

What sport is continuos training best for?

Continuous training

7

What factors effect strength?

Muscle fibre type

Cross sectional area

8

What muscle type is best for maximal strength

Fast glycolytic

9

What muscle type is best for muscular endurance (medium strength)

Fast oxidative glycolytic

10

A high cross sectional area = a higher .....

Muscle mass

11

Give three methods of training best for strength

HIT

Circuit training

Plyometric training

Weight training

12

Methods of training BEST for endurance strength

HIT and circuit training

13

Methods of training BEST for explosive training

Plyometric

14

What are the BEST method of training for Maximal strength

Weigh training

15

What's the BEST method of training for dynamic strength

Plyometric

16

Plyometric

Contract and relax
Not over heavy - just body weight
Explosive movement
Set amount of time
Large range of movement
(Eg squats and hopping)

17

Weight Training

Max of five reps
You can change weight
More than just body weight

18

HIT

( not for max )

20-30 seconds - not much time
Range
Cardio and strength

( Eg deadlifts and star jumps)

19

% of your diet that should be carbohydrates

50-60%

20

% of your diet that should be fat

No more than 30%

21

% of your diet that should be protein

15%

(More if professional athlete)

22

What is Target HR

The heart rate you should be getting your heart rate up to to become fitter

23

What happens if you eat too much fat

Increase chance of heart disease

Increase blood pressure

Obese

24

What happens if you don't eat enough carbohydrates

Can't perform for as long or at a high intensity as they are a fast release of energy

25

What happens if you don't eat enough protein

Can't repair muscles

You get injured

26

What happens if you don't eat enough vitamins and minerals

Harder for your body to do bodily functions

Such as your immune system and digestive system being weaker (in some cases not working) = GETTING ILL

lack of minerals = lack of iron

Lack of iron = lack of red blood cells.

Red blood cells contain oxygen which go to the muscles. They produce energy

A lack of iron is called ANAEMIC

27

What muscles are always used when breathing in and out at rest

Diaphragm

External intercostals

28

What extra muscles are used when breathing in during exercise

pectoralis minor

29

What happens at inspiration during exercise

Rib cage and sternum moves up and out ( in the thoracic cavity)

Lower pressure = more space = more air

30

What extra muscles are involved during expiration during exercise

Internal intercostal muscles

rectus abdominis

31

What happens during expiration at rest

Ribs move in

Diaphragm moves up

Higher pressure = Less space = Airs pushed out

32

What percentage is Target HR

65-85%

33

What is the best way to reach/improve Target HR

Cardiovascular training

=

Continuous training

34

What happens during Vado dilation

Blood vessels get bigger

Blood vessels go to the muscles

Constrict = organs

35

Where is the alveoli

In the lungs

36

Where does gaseous exchange take place

Alveoli

37

What happens to gaseous exchange during exercise

Breathing heavier and faster = greater diffusion

38

What does greater diffusion do to PP

There is a great partial pressure of oxygen in the alveoli so diffuses more into the capillaries

39

How does your body great more cO2

More breathing = more oxygen = more CO2

40

What's another term for blood distribution

Vascular Shunt Mechanism

(Blood shunting)

41

What do proprio detect change in

Movement

42

What do chemo detect

Decrease in PH

(Because of an increase in lactic acid)

43

What do Thermo detect

Rise in temperature

44

What do Baro detect

Rise in blood pressure

45

Where are messages from the proprio, baro, Thermo and chemo sent

CCC

Cardiac control centre

46

Where does the CCC send messages

medulla oblongata

47

What percentage of blood goes to muscles during exercise

80%

48

What percentage of blood goes to muscles at rest

30-40 %

49

What are the two types of Ergogenic aids

Pharmacological

Physiological

50

What are types of Pharmacological aids

Drugs

Hormones

Human growth hormone

Steroids

EPO

51

What are types of physiological aids

Blood dopping

Altitude training

Pullies

Cooling aids
Ice pack
Ice bath


52

What is linear motion

Movement in a straight line

53

What effects linear motions

Friction and air resistance

54

Velocity equation

Displacement X time

55

Acceleration equation

(Initial velocity - final velocity)

Divided by

Time

56

What is angular velocity measured in

Radiant (per second)

And

Degrees

57

Angular velocity equation

Displacement

Divided by

Time

58

What is centre of mass

Forces in every direction equal and balanced

59

What effects stability

Larger base of support
More points in contact with the floor
Lower the centre of mass

ALL IMPROVE STABILITY ^^



Smaller base of support
Less contact with floor
Higher centre of mass

ALL NEGATIVE EFFECTS ^

60

What makes summersault faster

Tuck in tighter = speed up = distribution of mass closer to centre of axis

And

Greater force on take off

61

Newtons three laws

Inertia

Acceleration

Reaction

62

Law of inertia

An object will not move or will not stop till a force is acted upon it

63

Acceleration

Greater force = greater acceleration

64

Law of reaction

Every action has an equal and opposite reaction