PAPER 1 Flashcards

(71 cards)

1
Q

Bones at the shoulder

A

Scapula, humerus, clavicle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Bones at the elbow

A

Humerus, radius, ulna

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Bones at the knee

A

Femur, tibia, patella

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Bones at the ankle

A

Tibia, fibula, talus

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

How does the skeletal system work alongside the muscular

A

The skeletal system serve to protect the body’s organ and support the weight of the body and give shape. The muscular system attaches muscles to bone, pulling on them to allow movement of the body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What are the functions of the skeletal system

A

Allows movement and makes blood cells, provides protection for organs and stores movement

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Main muscles in the body

A

Deltoid, biceps, triceps, quadriceps, tibialis anterior, abdominals, pectorals, rotator cuff, latissimus dorsi, gluteus maximus,

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

How the major muscles and muscle groups work antagonistically to produce movement

A

Muscles transfer force to bones through tendons. One muscle of the pair contracts to move the body part, the other muscles in the pair contracts to return the body part back to original position. (Antagonist pair)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Types of joints at the elbow and type of movement

A

Synovial joint

Connects upper arm to the forearm

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Types of joints at the knee and type of movement

A

Hinge, synovial joint

Allows for flexion and extension

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Types of joints at the shoulder and type of movement

A

Ball and socket synovial joint

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Types of joints at the ankle and type of movement

A

Hinge joint, synovial

Dorsiflexion and plantarflexion on the foot

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Key components of the structure of synovial joint

A

Articular capsule - surrounds the joint
Articular cartilage
Synovial fluid

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

How the synovial joint can prevent injury

A

Ends of the bones are covered with cartilage which cushions the joint and prevents friction and wear and tear between bone ends. Cartilage is soft, connective tissue. The articular capsule prevents wear and tear on the bones

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Pathway of air (mouth to alveoli)

A

Nose/mouth->Trachea->bronchi->bronchioles->alveoli

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

How gaseous exchange takes places and example that assist the process

A

Takes place in the millions of alveoli in the lungs and the capillaries. Inhaled oxygen moves from the alveoli to the. Look in the capillaries, and carbon dioxide moves form the blood into the capillaries to the air in the alveoli

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

How the intercostal muscles, rib cage and diaphragm assist in breathing (inhaling, exhaling)

A

These press the abdominal organs upwards into the diaphragm, reducing the volume. The internal intercostal muscles can therefore assist in lowering the rib cage, adding force to exhalation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Four chambers of the heart

A

Right atrium, left atrium, right ventricle, left ventricle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Valves in the heart and importance of them

A

The valves prevent back flow of blood. These valves are flaps that are located on each end of the two ventricles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What diastole is

A

Phase of the heartbeat when the heart muscle relaxes and allows the chambers to fill with blood

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What systole is

A

Phase of the heartbeat when the heart muscle contracts and pumps blood from the chambers into the arteries

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Pathway of blood and how it changes from deoxygenated to oxygenated

A

The left side pumps oxygenated blood to the organs of the body. Deoxygenated blood enters the right atrium from the vena cava. Blood moves into the left ventricle. Blood is pumped into the aorta, which carries oxygenated blood around the body.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

What cardiac output is

A

Volume of blood being pumped by the heart, by the left and right ventricle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

What stroke volume is

A

Volume of blood pumped out of the left ventricle of the heart during each systolic cardiac contraction

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
How to work out cardiac output
Stroke volume x heart rate
26
Where someone can record their HR
At the wrist, at the neck
27
How to work out maximum heart rate
220-Age
28
Different volume of a spirometer trace
Inspiratory reserve volume, expiratory reserve volume, residual volume, tidal volume
29
How the tidal volume may change from rest to exercise
Tidal volume increases as the depth of breathing increases and the rate of breathing increases too
30
How expiratory reserve volume may change from rest to exercise
The amount of air you can force out after a normal breathe breathe.
31
How inspiratory reserve volume may change from rest to exercise
The amount of extra air inhaled during a forceful breathe in.
32
How residual volume may change from rest to exercise
Volume of air remaining in the lungs after maximum forceful expiration
33
What is aerobic respiration, and the equation
Oxygen is needed | Glucose + Oxygen -> Carbon dioxide + Water + Energy
34
What is anaerobic respiration, and the equation
Oxygen is not needed | Glucose -> Lactic acid + Energy
35
Anaerobic exercise example
Heavy weight lifting Sprinting 100m HIIT training
36
Aerobic respiration example
Walking Jogging Swimming
37
What is EPOC
Excess-Post exercise- Oxygen-Consumption
38
Why is EPOC caused by anaerobic exercise
As there is oxygen dept, they breathe deeper
39
Effects of EPOC on the muscles
.
40
Recovery processes after intense exercise
Hydrate, sleep, stretch, ice baths, massage
41
Importance of cool down after exercise
Allows for your gradual recovery of pre exercise heart rate and blood pressure.
42
Importance of diet after exercise
Stimulates muscle protein synthesis, improve recovery and enhance performance during next workout.
43
Importance of rehydration after exercise
Regulates your body temperature and lubricates your joints. Also keeps your body at its highest performance level
44
Importance of massages after intense exercise
Helps reduce muscle soreness by reducing muscle inflammation and reduces recovery time
45
Immediate effects of exercise
Light headed, breathe deeply, nauseous, HR increase, feel hotter
46
Short term effect of exercise
Increase temperature of muscles, muscle fatigue
47
Long term effects of exercise
Muscular endurance, muscular strength, resting HR decrease
48
What is health
State of physical, mental and social well-being in which disease are absent
49
What is fitness
Condition of being physically fit and healthy
50
Relationship between health and fitness
Health is defined as a state of complete mental, physical and social well-being. Fitness is the ability to meet the demands of the environment
51
Components of fitness
Reaction time, muscular endurance, flexibility, co ordination, power, balance, cardiovascular endurance, speed, agility, strength
52
Tests for each component of fitness
Illinois, stork balance test, multi stage fitness test, wall toss test, sit and reach test, sit up bleep test, verticals jump test, one rep max test, handgrip dynamometer, 30m sprint
53
Positives and negatives of fitness tests
+Easy to do -Innacurate +Not a lot of equipment needed
54
How is data collected to measure fitness in tests
HR monitor, knowledge of results, comparison to other results
55
Difference between quantitative and qualitative data
Quantitative - information about quantities (numbers) | Qualitative - descriptive, observed not measured
56
Key principles of SPORT
``` Specific Progression Overload Reversibility Time ```
57
Key principles of overload FITT
Frequency Intensity Time Type
58
Different types of training methods
Continuous, HITT, Weight, Circuit, Polymeric, Fartlek, Altitude
59
Advantages and disadvantages of continuous training
+Simple, cheap, all age groups | -Over use injury, weight bearing
60
Advantages and disadvantages of fartlek training
+More varied, good for games players, sport specific | -Need location access, individual requirements
61
Advantages and disadvantages of interval training
+Easy to use | -Sometimes need equipment
62
Advantages and disadvantages of weight training
+Lots of variations, impact on performance | -Poor technique has major side effects
63
Advantages and disadvantages of plyometric training
+Increase power, very effective | -Not suitable for unfit/young people
64
Advantages and disadvantages of altitude training
+Very effective | -Doesn’t last very long, altitude sickness
65
Advantages and disadvantages of circuit training
+Large numbers, small space needed, basic equipment | -Few records as so many people do it, loafing
66
Advantages and disadvantages of HIIT training
+No equipment needed, done anywhere, save time | -Over training could lead to injury’s, muscle sourness
67
Define the training threshold
Level of intensity needed in order to stress the body enough to cause adaptation or improvement in performance
68
Calculate aerobic training zones
Maximum HR - Resting HR
69
Why the training type should match the training purpose
So that the athletes that are taking part will benefit from the correct type of training
70
Different factors that should be taken to prevent injury
Rest if you have an injury, go to a physio, wear the right gear, use the correct technique
71
What a warmup should include
A pulse raiser, stretching, sport specific exercises