Paper 1 Flashcards
(150 cards)
1
Q
Functions of skeleton
A
Protect vital organs Muscle attachment Joints for movement Platelets Red/white blood cells Store calcium and phosphorus
2
Q
4 classifications of bone, what they do and example
A
Long: movement/lever (femur)
Short: weight bearing (carpals)
Flat: protect/attach (cranium)
Irregular: protect/attach (vertebrae)
3
Q
Joint definition
A
Where 2 or more bones meet and movement occurs
4
Q
4 classifications of joints and examples
A
Hinge: knee
Ball and socket: hip
Pivot: atlas and axis (neck)
Condyloid: wrist
5
Q
Flexion
A
Angle at joint decreases
6
Q
Extension
A
Angle at joint increases
7
Q
Abduction
A
Limb moves away from body midline
8
Q
Adduction
A
Limb moves towards body midline
9
Q
Rotation
A
Bone at a joint moves around it’s own axis
10
Q
Example of rotation
A
Shoulder during swimming front crawl
11
Q
Circumduction
A
Conical (cone shape) movement
12
Q
Circumduction example
A
Shoulder during swimming butterfly
13
Q
Plantar flexion
A
Toes point down
14
Q
Dorsi flexion
A
Toes point towards shin
15
Q
Ligaments definition and function
A
Connect bone to bone
Keep joints stable preventing unwanted movement that may cause injury
16
Q
Tendons definition and function
A
Muscle to bone
When muscle contracts pulls tendon which pulls bone
17
Q
3 muscle types
A
Cardiac
Voluntary
Involuntary
18
Q
Cardiac muscle characteristics
A
Found in heart
Unconsciously controlled
19
Q
Voluntary muscle characteristics
A
Skeletal muscles that provide movement
Conscious control
20
Q
Involuntary characteristics
A
Found in blood vessels
Unconscious control
Eg vascular shunting
21
Q
Describe antagonistic pair
A
Causes a movement
Agonist is prime mover (contracts)
Antagonist relaxes
22
Q
4 antagonistic pairs
A
Bicep-tricep
Quadriceps-hamstring
Gastrocnemius-tibialis anterior
Hip flexor-gluteus maximus
23
Q
Fibre type 1 profile
A
Slow twitch/speed of contraction
Produce low force/power
High endurance
24
Q
Fibre type lla profile
A
Fast twitch/moderate contraction
Produce high force
Medium endurance
25
Fibre type llx profile
Fast twitch/speed of contraction
Produce very high force
Low endurance
26
Functions of cardiovascular system
Transport oxygen/Co2/nutrients
Clot wounds (platelets)
Regulation of body temperature
27
What is vasodilation
Blood vessels increase in diameter to increase blood flow so more heat can radiate to cool body
28
What is vasoconstriction
Blood vessels narrow to reduce blood flow so less heat can radiate off of skin to keep warm temperatures
29
What arteries do
Carry mainly oxygenated blood away from heart apart from pulmonary artery
30
Characteristics of arteries
Thick muscular elastic walls
| Small lumen
31
What veins do
Carry mainly deoxygenated blood towards heart apart from pulmonary vein
32
Characteristics of veins
Thin walls
Contain valves
Large lumen
33
Why do veins contain valves
To prevent backflow
34
What capillaries do
Link smaller arteries with veins to
| Allow gaseous exchange for muscle cells
35
Characteristics of capillaries
Thin walls
| Small internal diameter
36
What is vascular shunting
Blood is diverted from inactive areas to working muscles
| Vasoconstriction + vasodilation
37
4 components of blood and function
Plasma - liquid carries other parts
Platelets - clot blood
Red blood cells - carry oxygen
White blood cells - fight infection
38
Composition of inhaled and exhaled air
Inhaled:
78% nitrogen
21% oxygen
0.04% carbon dioxide
Exhaled:
78% nitrogen
16% oxygen
4% carbon dioxide
39
What is lung volume
Refers to capacity of lungs
40
What is tidal volume
The amount of air inspired or expired in a normal breath
41
What is vital capacity
Maximum volume of air you can breath out after breathing in the maximum you can
42
What do lungs do
Allow movement of air in and out of body
43
Order of respiratory system
```
Trachea
Lungs
Bronchi
Bronchioles
Alveoli
```
44
Action of diaphragm during inspiration
Contracts and flattens to make more space in chest cavity and allow lungs to expand and pull air in
45
Action of diaphragm during expiration
Relaxes and returns to done shape, making chest cavity smaller to force out air
46
What is aerobic exercise
Use oxygen for energy production eg moderate running pace
47
What is anaerobic exercise
Doesn’t use oxygen
48
Aerobic respiration equation
Glucose + O2 > Co2 + H2O + energy
49
What are energy sources
Macronutrients that provide energy
50
When do fats provide energy
For aerobic exercise
| Require oxygen to break into glucose, slow to do so but provides large amount of energy
51
When do carbs provide energy
For both anaerobic and aerobic
| They don’t require oxygen to break down
52
What is lactic acid
A by product of carbohydrates being broken down without oxygen (anaerobic respiration)
53
Anaerobic respiration equation
Glucose > lactic acid + energy
54
2 short term effects of exercise on muscular system
Muscle fatigue
Lactate accumulation
Muscle fatigue
55
What is lactate accumulation
Levels of lactate build up in muscles and blood due to lack of oxygen
56
What is muscles fatigue
Micro fibre tears causing a drop in efficiency of muscles
57
Short term effect of exercise on cardiovascular system
```
Increase heart rate
Stroke volume
Blood pressure
Cardiac output
Vascular shunting
```
58
Short term effects on respiratory system
Increase depth of breathing
Breathing rate
Gas exchange
Tidal volume
59
What is heart rate
Beats per minute
60
What is strike volume
Volume of blood leaving the heart per beat
61
What is cardiac output and how to work it out
Amount of blood leaving the heart per minute
| Heart rate x stroke volume
62
What is breathing rate
Breaths per minute
63
What is recovery rate
Time for heart to return to resting rate
64
Define health
A state of complete emotional, physical and social well being
65
Define fitness
Ability to meet demands of an environment
66
Define exercise
Form of physical activity done to maintain or improve health and/or physical fitness, not competitive sport
67
Define performance
How well a task is completed
| The quality of application of a task
68
There is a ____ between health and fitness
Relationship
69
Define cardiovascular fitness
Ability to exercise the entire body for long periods of time without tiring
Also known as aerobic endurance
70
Define muscular endurance
Ability to use voluntary muscles many times without tiring
71
Define flexibility
The range of movement possible at a joint
72
What does flexibility do
Help prevent injury
73
Define reaction time
The time it takes to react to a stimulus
74
Define power
The ability to use strength
75
How to work out power
Strength x speed
76
Define speed
How quickly it takes to perform a particular action or cover a distance
77
Define agility
The ability to change the position of the body quickly whilst maintaining control of the movement
78
Define balance
The ability to retain the body’s centre of mass above the base of support
79
2 types of balance
Static - eg handstand
| Dynamic - eg hammer throw
80
Define coordination
The ability to use 2 or more body parts together/at the same time
81
Define body composition
The relative ratio of fat mass to fat-free body mass
82
Define strength
The amount of force a muscle can exert against a resistance
83
Define PARQ
Physical activity readiness questionnaire
| Designed to identify any potential health problems due to physical activity
84
Define fitness test
To asses fitness levels in order to develop an appropriate exercise programme or record improvement
85
When can fitness tests be used
Before you start a programme
During to monitor improvement
End to see if it worked
86
3 cardiovascular fitness tests
Cooper run
Cooper swim
Harvard step test
87
Harvard step test explanation
- step up and down 5 mins
- When finish, take HR at 30 secs, 1min, 2mins, 3mins.
- add all HR’s together
- 100 x 300(secs) / HR’s
88
What is normative date
Name given to rating charts used to determine test results by comparison
89
What is a test protocol
Explanation of how a test is carried out
90
Grip dynamometer
```
Test strength (hand+forearm)
Eg rock climbing
```
91
Sit and reach test
```
Test flexibility (lower back/hamstrings)
Eg gymnast, hurdler
```
92
Illinois run
Test agility
| Eg basketball, rugby
93
30m sprint test
Test speed
| Eg rugby, football
94
Vertical jump test
```
Test power (legs)
Eg basketball, high jump
```
95
One min press-up/sit-up test
Muscular endurance
96
Principles of training
```
F ITT
I ndividual needs
R eversibilty
S pecificity
T hresholds of training
O vertraining
P regressive overload
```
97
When should principles of training be considered
Before planning a training programme
98
What does FITT stand for
Frequency
Intensity
Time
Type
99
Principles of training - frequency
How often you train (rest days)
100
Principles of training - intensity
How hard you train
101
Principles of training - time
How long for
102
Principles of training - type
Match training to sporting activity (specificity)
103
Principles of training - individual needs
Matching training to individual person
| Age, gender, injury
104
Principles of training - reversibility
Means any break in training will result in a loss of fitness you just gained
105
Principles of training - specificity
Matching training to particular requirements of an activity
106
Principles of training - thresholds of training
Aiming to train within the target zone of your activity
Max heart rate = 220-age
80-90% of MHR = anaerobic training zone
60-80% of MHR = aerobic training zone
107
Principles of training - overtraining
Concerns doing too much training which would lead to injury or prevent improvement
Eg too long
If injury occurs, reversibility does
108
Principles of training - progressive overload
A gradual increase in intensity of training to allow improvement overtime
109
What continuous training is and what it improves
20mins or more with no break
| Improves cardiovascular fitness and muscular endurance
110
What Farrell training is and what it improves
Form of continuous training with variations in pace and terrain
Improves cardiovascular fitness and muscular endurance
111
Circuit training
Chain of different activities that can be adapted for specificity
Type of interval training
112
Interval training
Has periods of intense activity with breaks for recovery
| Eg circuit training or weight training
113
Plyometrics
Develops power due to explosive movements of lengthening and shortening muscles
114
Weight/resistance training
Form of interval
| Improves power and strength and muscular endurance
115
Aerobics
Continuous training in aerobic training zone
| Improves cardiovascular and muscular endurance
116
Body pump
Improves muscular endurance and strength
117
Pilates
Improves flexibility, balance and strength
118
Yoga
Improves flexibility, balance and strength, but include meditation
119
Spinning
Improves cardiovascular and muscular endurance
120
Long term effect of exercise on cardiovascular system
Stronger heart
Decreased resting heart rate
Resting blood pressure stays low
Red blood cells increase
121
Long term effect of exercise on respiratory system
Increased vital capacity
Increase number of alveoli
Increase in capillaries (capillarisation)
Increased strength in diaphragm and intercostal muscles
122
Long term effect of exercise on muscular-skeletal system
Recovery from exercise is quicker
Muscle hypertrophy
Ligaments and tendons stronger so withstand pressure
Bone density increase, less chance of osteoporosis
123
Define general risks of injury
Injuries that are associated with most physical activity
124
Define specific injury risks
Injuries that are specific to a sport
125
6 steps to check personal readiness before sport
1) complete PARQ
2) allow recovery time
3) warm up
4) use correct clothing
5) apply rules of game
6) use correct equipment
126
Fractures
Broken bone
127
4 types of fracture and what they are
Compound/open - break in skin
Simple/closed - no break in skin
Greenstick - bone bends on one side and breaks on the other
Stress - small crack in bone
128
Concussion
Mild head/brain injury
129
Dislocation
Where a bone at a joint comes out of place
130
Torn cartilage (cushion at end of bones)
Small tears appear in cartilage
131
Sprain
Where some fibres of a ligament at a joint are torn, due to joint going through greater movement than it should
132
4 soft tissue injuries
Abrasions (cut)
Tennis elbow (outside elbow)
Golfer elbow (inside elbow)
Strain (pull muscle)
133
Comment treatment for joint/tissue injuries
R est
I ce
C ompression
E levation
134
Performance enhancing drugs (PED’s)
Banned due to health issues or improving performance
135
Anabolic steroids
Contain testosterone
Can train harder/longer
Increase protein synthesis
Liver damage/CHD
136
Beta blockers
Block effects of adrenaline
Calm you (archery)
Slow heart rate and decrease blood pressure
137
Diuretics
Increase urination
Provide fast weight loss (jockey/boxer)
Dehydration
Heart/kidney failure
138
Narcotic analgesics
Act on brain and spinal cord to numb pain
Increase pain threshold
Anxiety/depression
Further damage to injury
Addiction
139
Peptide hormones 2 types
EPO
| Human growth hormones (HGH)
140
EPO
Increase red blood cells
Transport more oxygen
Increase blood thickness
Chance of clotting
Heart attack
141
HGH
Increase muscle mass/burn fat
Arthritis
Heart failure
Diabetes
142
Stimulant
Increase brain activity/alertness
Anxiety
Aggression
Heart rate irregularities
Insomnia
Eg rugby
143
Blood doping 2 types
Blood transfusion
Take out own blood, body replaces it, reinject blood
Increase red blood cells
Chance of blood clot
Infection of needles
144
Warm up three stages
Pulse raiser
Stretch
Drills
145
Pulse raiser
Raise heart rate
Increase oxygen delivered
Mental preparation
146
Stretch
Increase elasticity in muscles to reduce chance of injury
| Mental preparation
147
Drills
Intense warm up relating to performance
| Mental preparation
148
Cool down
Return body to resting levels gradually (not prevent injury)
149
Stages of cool down
Light exercise
| Stretch
150
Why cool down
```
Remove lactic acid so less soreness
Remove waste products
Bring heart/breathing rate down
Reduce blood pooling in limbs (which would cause dizziness)
Improve flexibility
```
