Final Review Flashcards
(131 cards)
0
Q
Health or skill related?
Cardiorespiratory endurance
A
Health
1
Q
Health or skill related?
body composition
A
Health
2
Q
Health or skill related?
Power
A
Skill
3
Q
Health or skill related?
Speed
A
Skill
4
Q
Health or skill related?
Balance
A
Skill
5
Q
Health or skill related?
Muscular endurance
A
Health
6
Q
Health or skill related?
Flexibility
A
Health
7
Q
Health or skill related?
Muscular strength
A
Health
8
Q
Health or skill related?
Agility
A
Skill
9
Q
Health or skill related?
Coordination
A
Skill
10
Q
Health or skill related?
Reaction time
A
Skill
11
Q
Body composition
A
Ratio of lean body mass to fat body mass;
Health
12
Q
Cardiorespiratory endurance
A
Ability to continue training cardiovascular system for longer than 20 min;
Health
13
Q
Power
A
Rate someone can work; amount of work performed in a unit of time;
Skill
14
Q
Speed
A
Ability to perform a movement within a short period of time;
Skill
15
Q
Balance
A
Ability to maintain their equilibrium when moving (dynamic balance) or when they are in a stationary position (static balance);
Skill
16
Q
Agility
A
Ability to rapidly change the position of the entire body in space with speed and accuracy;
Skill
17
Q
Flexibility
A
Ability of a joint to love through a whole range of motion;
Health
18
Q
Muscular Strength
A
Ability of a muscle to exert a maximal force through a given range of motion or at a single point over a given time;
Health
19
Q
Reaction time
A
Time elapsed between stimulation and the beginning of a reaction to it;
Skill
20
Q
Muscular endurance
A
Refers to the capacity of a muscle to exert a submaximal force through a given range if motion or at a single point over a given time;
Health
21
Q
Coordination
A
Ability to use senses together with body parts in performing motor tasks smoothly and accurately
22
Q
Body composition- test
A
BMI
23
Q
Cardiorespiratory endurance- test
A
Cooper’s 12 minute run
24
Power- test
Vertical jump
25
Speed- test
40 yard dash
26
Balance- test
Stork stand
27
Agility- test
Illinois agility test
28
Flexibility- test
Sit and reach
29
Muscular strength- test
Hand grip dynamometer
30
Reaction time- test
Drop test
31
Muscular endurance- test
Push-up test
32
Coordination- test
Hand ball toss
33
7 elements of a good training program
1) warm up
2) cardio/aerobics
3) weights/resistance training
4) core
5) flexibility
6) balance
7) cool down
34
Specificity
Training should use muscles in similar way to sport trained for
35
Diminishing returns
Gains diminish as athletes improve
36
Overload
To improve fitness level, athletes must do more than what their bodies are used to doing
37
Reversibility
When athletes stop training, their fitness gains are lost
38
Individual differences
Every athlete is different and responds differently to the same training
39
Variation
During training periods, change the intensity and volume of training
40
Progression
Continually increase physical demands
41
Moderation
Athletes must have time to progress and recover
42
2 ways the Karvonen method and Borg scale are similar
1) used to monitor training
| 2) based in a skill
43
2 ways the Karvonen method and Borg Scale are different
1) Karvonen is more accurate/Borg is based on athletic perception
2) Karvonen is expensive and complicated/Borg is inexpensive and easy to do
44
In a normal distribution, plus or minus one standard deviation includes how much of data?
68%
45
Plus or minus two standard deviations includes how much of the data?
95%
46
Why is standard deviation useful for comparing the means and the spread of data between two or more samples?
SD shows how close the data is to the mean while also showing how far away from the mean data lies.
47
What is the formula for coefficient of variance?
SD/M
48
Function of the appendicular skeleton
Movement
49
What is the function of the axial skeleton?
Protecting organs
50
4 types of bones
1) long
2) short
3) flat
4) irregular
51
The head is _________ to the sternum
Superior
52
The biceps are ________ to the triceps
Anterior
53
The shoulders are ________ to the midline
Lateral
54
3 types of connective tissue
Tendons, ligaments, cartilage
55
Function of tendons
Bone to muscle
56
Function of ligaments
Bone to bone
57
Function of cartilage
Cushion or structure
58
Define the term joint
Where 2 or more bones articulate
59
3 types of joints
Fibrous, cartilaginous, synovial
60
Describe fibrous joints
Immovable and rigid
61
Describe cartilaginous joints
Connecting between two bones that do not move (rib and sternum)
62
Describe synovial joints
Moveable joints
63
What are 4 important parts of a synovial joint?
Articulate cartilage, joint cavity, articulate capsule, synovial fluid
64
Why are these 4 parts of a synovial joint important?
All 4 are needed for cushioning and protection of a moveable joint
65
What type of synovial joint is associated with the knee?
Hinge
66
What type of synovial joint is associated with the shoulder?
Ball and socket
67
What type of synovial joint is associated with the neck?
Pivot
68
What type of synovial joint is associated with the wrist?
Gliding/saddle/condyloid
69
3 characteristics of muscle movement
1) elasticity
2) extensibility
3) contractibility
70
2 characteristics of muscle growth
1) Hypertrophy
| 2) atrophy
71
What muscle is striated and involuntary?
Cardiac
72
What muscle is non-striated and involuntary?
Smooth
73
What muscle is striated and voluntary?
Skeletal
74
The _______ is attached to a bone by the _______.
Muscle; tendon
75
The outside of the muscle is known as the ________ which surrounds several ________ which are made up of bundles of ___________ which are long and contain several nuclei.
epimysium; fascicles; muscle cells (fibers)
76
These cells are made up of bundles of ________.
Myofibrils
77
In each myofibril known as _______ and _______ which make up a section of the myofibril known as the __________.
Actin; myosin; sarcomere
78
Define origin
Attachment to a stationary bone
79
Define insertion
Attachment to a moveable bone
80
Explain the role of neurotransmitters in stimulating muscle contraction.
The chemicals bind to receptors on the muscle and cause contraction when these ions are no longer present and the muscle relaxes.
81
Sliding Filament Theory
The myosin reaches up and grabs the actin. When they touch, the myosin makes a "power stroke" and moves the actin closed to the center (M-Disk). This process continues until the Sarcomere is fully contracted.
82
Actions + myosin = ?
Sarcomere
83
Slow twitch
More efficient at using oxygen to generate fuel. Used for long duration exercise
84
Fast twitch
Use anaerobic metabolism to create fuel. Generate short bursts of strength but fatigue quickly.
85
Flexion
Decrease angle between joints
86
Extension
Increase angle between joint
87
Abduction
Movement away from midline
88
Rotation
Movement of a bone that pivots or revolves
89
Elevation
Upward movement of body structures
90
Depression
Downward movement of body structures
91
Plantarflexion
Forward bending of hand or foot
92
Dorsiflexion
Backward bending of hand or foot
93
Pronation
Turning hand or foot inward
94
Supination
Turning hand or foot outward
95
Addiction
Movement towards the midline
96
Isotonic concentric contraction
Shortening
97
Isotonic eccentric contraction
Lengthening
98
Isometric contractions
Stays the same
99
Why is reciprocal inhibition important for movement?
When agonist contracts, antagonist relaxes
100
Why would eccentric muscle contractions be more likely to cause DOMS than concentric?
Lengthening the muscle during contraction can cause "micro tears" in the muscle causing soreness, but also leads to Hypertrophy
101
4 components of blood
Platelets, erythrocytes (red), leukocytes, plasma
102
What is the function of erythrocytes?
Carry oxygen
103
What is the function of leukocytes?
Destroy pathogen's old cells
104
What is the function of platelet?
Clotting
105
What is intrinsic heart excitation?
Normal things: sitting or exercising
1) low heart rate
2) low oxygen to muscles
3) high oxygen to organs
106
What is extrinsic heart excitation?
Outside of the body: fight or flight response, stress
1) high heart rate
2) high oxygen to muscles
3) low oxygen to organs
4) adrenaline release
107
What is the circulatory system made of
2 loops:
1) Pulmonary: heart and lungs; oxygenates the blood
2) Systemic
108
Relationship between heart rate, cardiac output, and stroke volume at rest and during exercise.
Heart rate x Stroke Volume = cardiac output
| If either Heart Rate or Stroke Volume increase, cardiac output (amount of blood pumped per minute) also increases
109
How is proper hydration related to heart rate during exercise?
If a distance runner does not hydrate, they may experience cardiac drift, or sudden increase in heart rate due to thickening of blood
110
The pressure applied to artery walls during ventricular pumping is known as __________ blood pressure.
Systolic
111
The pressure applies to artery walls in between pumps is known as ___________ blood pressure.
Diastolic
112
Why does a static exercise cause both types of blood pressure to increase?
Pressure is applied by both the heart and by surrounding muscles onto the blood vessels
113
Why does diastolic blood pressure not change during dynamic exercise?
Movement of muscles allows blood vessels to expand and relieve pressure
114
4 cardiovascular adaptations resulting from endurance exercise training
1) increased heart wall thickness
2) increased stroke volume
3) decreased resting heart rate
4) increased cardiac output
115
What is VO2 max?
Maximum amount of oxygen used during maximum effort
116
How is VO2 different in men and women?
Men on average are higher
117
How is VO2 different in athletes vs. non athletes?
Athletes are significantly higher
118
How is VO2 different in young vs. old?
VO2 max decreases with age
119
Name 3 sports with a higher than average VO2 max
Cycling, wrestling, rowing
120
List the principal structures of the ventilatory system
Mouth, nose, pharynx, larynx, bronchioles, trachia, epiglottis, diaphragm, lungs, alveoli
121
4 functions of the conduction zone
Moistening, warming, filters, low resistance path to lungs
122
Pulmonary ventilation
Total exchange of air between lungs and surrounding
123
Total lung capacity
Maximum amount of air held by lungs
124
Tidal volume
Gas exchange amount during normal breathing
125
Residual volume
Additional amount of air remaining in lungs after exhalation
126
Inspiratory reserve volume
Additional amount of air that could be inhaled compared to a normal breath
127
If lungs contain no muscle, how do they inflate and deflate?
The diaphragm contracts increasing space (volume) around lungs, this causes air pressure to drop. Low air pressure causes surrounding air to enter lungs (high to low). Intercostal muscles contact and decrease volume around lungs, increasing air pressure and forcing air out.
128
Describe the nervous and chemical control of ventilation during exercise.
Chemical: chemoreceptors monitor O2, CO2, and acid levels in blood
Nervous: automatic breathing (not thinking) and voluntary breathing (thinking)
129
Why is it important for athletes who are required to do lots of cardio activities to have a diet with a proper amount of iron?
Iron is a main component of hemoglobin, which is the protein on Red Blood Cells that carries oxygen. More iron--> more oxygen--> more exercise
130
How does the concept of simple diffusion (moving from high concentration to low concentration) apply to gas exchange in the aveoli?
Natural diffusion causes these gases to move from high to low concentration, thus oxygenating the blood.
