Pe Paper 1 Mock Flashcards
1
Q
What are short bones and provide an example?
A
Short bones act as shock absorbers.
Example: Tarsals when landing a jump.
2
Q
What is the primary function of long bones?
A
Long bones serve as levers for movement.
Example: The radius and ulna when throwing a shot put.
3
Q
What connects bone to bone?
A
Ligaments connect bone to bone.
4
Q
What connects bone to muscle?
A
Tendons connect bone to muscle.
5
Q
List the functions of the skeletal system.
A
- Protection of vital organs
- Muscle attachment points for movement
- Production of blood cells
6
Q
What type of bones protect vital organs?
A
Flat bones protect vital organs from damage.
7
Q
How do muscles facilitate movement at joints?
A
Muscles attach to bones via tendons to allow movement at a joint.
8
Q
What is produced in the bone marrow?
A
Blood cells are produced in the bone marrow.
9
Q
What role do red blood cells (RBC) play in physical activity?
A
RBC carry oxygen to the working muscles.
10
Q
What is the role of white blood cells (WBC) in the body?
A
WBC help prevent infections.
11
Q
What minerals are stored in bones to make them strong?
A
Calcium and phosphorus.
12
Q
What is the function of irregular bones?
A
Irregular bones provide protection and muscle attachment.
13
Q
What is the primary function of flat bones?
A
Flat bones are primarily for protection of vital organs.
14
Q
What type of joint allows for flexion and extension?
A
Hinge joints (e.g., knee and elbow).
15
Q
What type of joint is the shoulder?
A
Ball and socket joint.
16
Q
Fill in the blank: The ________ connects the knee cap to the leg.
A
Patella
17
Q
What joint type is found in the neck?
A
Pivot joint (atlas and axis).
18
Q
What are the movements allowed by a condyloid joint?
A
Flexion and extension.
19
Q
What muscle attachment allows a basketball player to jump?
A
The gastrocnemius attaches to the foot for plantar flexion.
20
Q
True or False: The femur is an example of a short bone.
A
False.
21
Q
What is an antagonistic muscle pair?
A
Two muscles that work together to cause movement; when one muscle contracts, the other relaxes.
22
Q
What is the agonist in muscle movement?
A
The muscle contracting which causes the movement.
23
Q
What is the antagonist in muscle movement?
A
The muscle relaxing during movement.
24
Q
What is the agonist and antagonist for flexion at the elbow?
A
Agonist = bicep, Antagonist = triceps.
25
What is the agonist and antagonist for extension at the elbow?
Agonist = triceps, Antagonist = bicep.
26
What is the agonist and antagonist for flexion at the knee?
Agonist = hamstring, Antagonist = quadriceps.
27
What is the agonist and antagonist for extension at the knee?
Agonist = quadriceps, Antagonist = hamstring.
28
What is the agonist and antagonist for flexion at the hip?
Agonist = hip flexors, Antagonist = gluteus maximus.
29
What is the agonist and antagonist for extension at the hip?
Agonist = gluteus maximus, Antagonist = hip flexors.
30
What is the agonist and antagonist for plantar flexion?
Agonist = gastrocnemius, Antagonist = tibialis anterior.
31
What is the agonist and antagonist for dorsi-flexion?
Agonist = tibialis anterior, Antagonist = gastrocnemius.
32
What are the characteristics of involuntary muscles?
Found in internal organs, unconsciously controlled.
33
What are the characteristics of voluntary muscles?
Found in skeletal muscles, consciously controlled.
34
What are the characteristics of cardiac muscle?
Forms the heart, unconsciously controlled, pumps blood.
35
What is the function of the pectoralis major?
Adducts arm.
36
What is the function of the biceps?
Flexion at the elbow.
37
What is the function of the abdominals?
Flexion and rotation of trunk.
38
What is the function of the external obliques?
Pulls chest down.
39
What is the function of the hip flexor?
Flexion at the hip.
40
What is the function of the quadriceps?
Extension at the knee.
41
What are the three types of muscle fibers?
Type 1/Slow twitch, Type 2a, Type 2X.
42
What is the function of the deltoid?
Abducts the arm at the shoulder.
43
What is the function of the trapezius?
Rotates the shoulder.
44
What is the function of the triceps?
Extension at the elbow.
45
What is the function of the latissimus dorsi?
Rotates upper arm.
46
What is the function of the gluteus maximus?
Extension of the hip.
47
What is the function of the hamstring?
Flexion at the knee.
48
What is the function of the tibialis anterior?
Dorsi-flexion at the ankle.
49
What is the function of the gastrocnemius?
Plantar-flexion at the ankle.
50
What is a characteristic of Type 1 muscle fibers?
Aerobic energy production, fatigue resistant, low force of contraction.
51
What is a characteristic of Type 2a muscle fibers?
Anaerobic energy production, medium force of contraction, fatigue quickly.
52
What is a characteristic of Type 2X muscle fibers?
Anaerobic energy production, high force of contraction, fatigue very quickly.
53
What type of events are Type 1 muscle fibers used for?
Endurance events e.g. marathon running.
54
What type of events are Type 2a muscle fibers used for?
Longer duration higher intensity events e.g. 400m sprint.
55
What type of events are Type 2X muscle fibers used for?
Short duration high intensity events e.g. sprinting, shot put, and long jump.
56
What is the definition of health?
A state of complete emotional, physical, and social well-being and not merely the absence of disease and infirmity.
57
What is exercise?
Physical activity that maintains or improves health and fitness.
58
What is fitness?
Ability to meet the demands of the environment.
59
What defines performance?
How well a task is completed.
60
What is overtraining?
Training beyond your body's ability to recover.
61
What is reversibility in fitness?
Gradually losing fitness instead of maintaining or improving.
62
List the components of fitness.
* Cardiovascular Fitness
* Muscular Endurance
* Muscular Strength
* Flexibility
* Body Composition
* Agility
* Balance
* Coordination
* Power
* Reaction Time
* Speed
63
What is continuous training?
Exercising at a moderate intensity for at least 20 minutes.
64
What is interval training?
Periods of high intensity exercise followed by periods of rest.
65
What are the advantages of interval training?
* Easy to see if someone isn't working
* Minimal equipment
66
What are the disadvantages of interval training?
* Hard to motivate
* Boring
67
What defines weight training?
The use of weights/resistance in training.
68
What is muscular endurance?
Light weights, high reps.
69
What is muscular strength?
Heavy weights, low reps.
70
What is circuit training?
A method where exercises are performed one after the other.
71
What are the advantages of circuit training?
* Adaptable
* Interesting
72
What are the disadvantages of circuit training?
* Time consuming
* Expensive
* Difficult technique
73
What is plyometric training?
Exercises where muscles use maximum force in short intervals of time, often including jumping and bounding.
74
What is fartlek training?
Training over different terrains at different speeds.
75
What are the advantages of fartlek training?
* Easily adaptable
76
What are the disadvantages of fartlek training?
* Difficult to see how hard someone is working
* Easy to skip parts
77
What is cross training?
A combination of 2 or more different methods of training.
78
What is the FITT principle?
* Frequency - how often
* Intensity - how hard
* Time - how long
* Type - method of training
79
What is the aerobic training threshold zone?
60% - 80% of maximum heart rate.
80
What is the anaerobic training threshold zone?
80% - 90% of maximum heart rate.
81
How is maximum heart rate calculated?
220 - Age.
82
What is the definition of muscular endurance in sports?
Ability for a muscle to contract many times without fatigue.
83
What is the definition of muscular strength in sports?
Ability of a muscle to contract with maximum force.
84
What is flexibility?
The range of movement at a joint.
85
What is body composition?
The percentage of the body which is fat, muscle, and bone.
86
What is agility?
Ability to change direction quickly with control.
87
What is balance?
Being able to keep the body stable, while at rest or in motion.
88
What is coordination?
Ability to use two or more body parts together.
89
What is power in fitness terms?
Ability to undertake strength performance quickly.
90
What is reaction time?
Time between a stimulus and a response.
91
What is speed in fitness?
Rate at which an individual can perform a movement or cover a distance.
92
Fill in the blank: The ability for a muscle to contract many times without fatigue is called _______.
Muscular endurance.
93
Fill in the blank: The percentage of the body which is fat, muscle, and bone is known as _______.
Body composition.
94
True or False: Muscular strength is defined as the ability of a muscle to contract many times without fatigue.
False.
95
What is the primary function of the cardiovascular system?
To transport oxygen, carbon dioxide, and nutrients around the body
## Footnote
This function is crucial for delivering essential substances to tissues and organs.
96
What is the role of the heart during a marathon?
Pumps blood through the body and delivers oxygen to working muscles
## Footnote
This helps muscles contract and allows movement to occur.
97
What do platelets do in the blood?
Allow the blood to clot
## Footnote
This is essential for stopping bleeding during injuries.
98
What happens to blood vessels when the body is too hot?
Blood vessels vasodilate
## Footnote
This increases blood flow to help cool down the body.
99
What happens to blood vessels when the body is too cold?
Blood vessels vasoconstrict
## Footnote
This reduces blood flow to help warm up the body.
100
What is vascular shunting?
The process of redirecting blood flow
## Footnote
This involves vasoconstriction and vasodilation to manage blood distribution.
101
What do red blood cells do?
Carry oxygen in the blood
## Footnote
They are essential for transporting oxygen from the lungs to the rest of the body.
102
What is the function of white blood cells?
Help fight infection
## Footnote
They are key components of the immune system.
103
What is plasma?
The straw-colored part of the blood that is mostly water
## Footnote
Plasma carries nutrients, hormones, and waste products.
104
What is the structure of capillaries?
1 cell thick
## Footnote
This thinness allows for efficient gas and nutrient exchange.
105
What do platelets help with?
Clotting the blood
## Footnote
This is particularly important for athletes to prevent excessive bleeding from injuries.
106
What is the function of the bicuspid valve?
Controls blood flow between the left atrium and left ventricle
## Footnote
It ensures that blood flows in one direction.
107
What are the semi-lunar valves responsible for?
Prevent backflow of blood from the arteries into the heart
## Footnote
They play a crucial role during the heart's pumping cycle.
108
What is the role of the aorta?
Carries blood away from the heart to the body
## Footnote
It is the largest artery in the body.
109
What do veins do?
Carry blood towards the heart
## Footnote
They are equipped with valves to prevent backflow.
110
What is the role of the pulmonary artery?
Carries deoxygenated blood from the heart to the lungs
## Footnote
This is essential for oxygenation of blood.
111
Fill in the blank: The right atrium receives blood from the _______.
Vena cava
## Footnote
This is where deoxygenated blood enters the heart.
112
Fill in the blank: Blood vessels to inactive areas of the body _______ to reduce blood flow.
VASOCONSTRICT
## Footnote
This mechanism helps redirect blood to areas that need it more.
113
Fill in the blank: Blood vessels to active areas of the body _______ to increase blood flow.
VASODILATE
## Footnote
This ensures that active muscles receive adequate oxygen and nutrients.
114
What are bronchi?
Tubes which air passes from trachea to lungs
## Footnote
Bronchi are essential for directing airflow into the lungs.
115
What is the function of the lungs?
Sacks that allow movement of air into the body
## Footnote
Lungs are crucial for respiration and gas exchange.
116
What are bronchioles?
Smaller branches coming off the bronchi
## Footnote
Bronchioles lead to alveoli where gas exchange occurs.
117
What are alveoli?
Tiny sacs at the end of the bronchioles where gas exchange takes place
## Footnote
Alveoli are the primary site for oxygen and carbon dioxide exchange.
118
What is the diaphragm?
Primary muscle used in the process of inspiration / inhalation
## Footnote
The diaphragm contracts to allow air to enter the lungs.
119
How thick are alveoli and why?
Alveoli are only 1 cell thick to allow the diffusion of gases
## Footnote
This thinness is critical for efficient gas exchange.
120
What gas diffuses from the alveoli into the blood?
Oxygen
## Footnote
Oxygen is essential for cellular respiration.
121
What gas diffuses from the blood into the alveoli?
Carbon Dioxide
## Footnote
Carbon dioxide is a waste product of aerobic metabolism.
122
What is tidal volume?
The volume of air that is inspired and expired with each normal breath
## Footnote
Tidal volume varies with activity level.
123
What is the tidal volume at rest?
Approximately 0.5 dm³
## Footnote
This is the standard volume for a normal resting breath.
124
How does tidal volume change during exercise?
Tidal volume increases so more oxygen can be taken into the body
## Footnote
This increase meets the heightened energy demand during physical activity.
125
What is vital capacity?
The maximum volume of air that can be inspired or expired in one breath
## Footnote
Vital capacity remains constant regardless of exercise intensity.
126
What happens to the composition of exhaled air during exercise?
There is less oxygen and more carbon dioxide in exhaled air than inhaled air
## Footnote
This reflects the use of oxygen for energy production and the expulsion of carbon dioxide as a waste product.
127
What is the composition of inhaled air?
Approximately 21% oxygen, 0.04% carbon dioxide, and 78% nitrogen
## Footnote
This composition is vital for maintaining life and energy production.
128
What is the composition of exhaled air?
Approximately 16% oxygen, 4% carbon dioxide, and 78% nitrogen
## Footnote
The increase in carbon dioxide and decrease in oxygen reflects metabolic activity.
129
Fill in the blank: The primary site for gas exchange in the lungs is the _______.
alveoli
## Footnote
Alveoli are specialized for efficient gas exchange due to their structure.
130
What is a lever?
A rigid bar that moves around a pivot point with force applied to it
## Footnote
Levers are used in various movements and can be classified into different classes based on their arrangement of effort, load, and fulcrum.
131
What are the three classes of levers?
* First Class
* Second Class
* Third Class
## Footnote
Each class is defined by the relative positions of the fulcrum, effort, and load.
132
What defines a first class lever?
Fulcrum is in the middle
## Footnote
Example movements include neck and elbow extension.
133
What defines a second class lever?
Load is in the middle
## Footnote
This type of lever allows for mechanical advantage where large loads can be lifted with limited effort.
134
What defines a third class lever?
Effort is in the middle
## Footnote
This lever typically has a mechanical disadvantage, requiring more effort for large movements.
135
What is mechanical advantage?
The effort arm is greater than the load arm
## Footnote
This allows for larger loads to be lifted with less effort.
136
What is mechanical disadvantage?
The load arm is longer than the effort arm
## Footnote
This usually requires more effort to move the load.
137
What is the frontal plane?
A vertical plane that divides the body into front and back
## Footnote
It is one of the three main planes of movement in the body.
138
What is the transverse plane?
A horizontal plane that divides the body into upper and lower halves
## Footnote
This plane is crucial for rotational movements.
139
What is the sagittal plane?
A vertical plane that divides the body into right and left sides
## Footnote
Movements such as flexion and extension occur in this plane.
140
What is the sagittal axis?
Runs through the body horizontally from back to front
## Footnote
This axis allows for movements in the frontal plane.
141
What is the vertical axis?
Runs through the body vertically from top to bottom
## Footnote
It is involved in rotational movements.
142
What is the horizontal axis?
Runs through the body horizontally from left to right
## Footnote
This axis allows for movements in the sagittal plane.
143
What is an example of a first class lever?
Neck and elbow extension
## Footnote
The fulcrum is located between the effort and the load in these movements.
144
What is an example of a second class lever?
Standing calf raise
## Footnote
The load (body weight) is in the middle with the effort applied at the heel.
145
What is an example of a third class lever?
Bicep curl
## Footnote
The effort is applied between the load (weight in hand) and the fulcrum (elbow joint).
146
True or False: In a first class lever, the load is between the effort and the fulcrum.
False
## Footnote
In a first class lever, the fulcrum is located between the effort and the load.
147
What is the purpose of a warm-up?
To physically and mentally prepare for exercise
148
What does a warm-up increase in the body?
Oxygen delivery to working muscles
149
What is the first phase of a warm-up?
PULSE RAISER (increase heart rate e.g. jogging)
150
What is the second phase of a warm-up?
STRETCHING (increase elasticity e.g. hamstring stretch)
151
What is the third phase of a warm-up?
DRILLS (intense practices relating to the session, e.g. dribbling)
152
What is one way to prevent injuries during sports?
Adhering to the rules
153
What should be checked to ensure safety in sports?
All facilities and equipment used
154
What is an example of protective equipment in hockey?
Gum shield
155
What does the acronym RICE stand for in treating soft tissue injuries?
REST, COMPRESSION, ELEVATION
156
What is the purpose of a cool down?
To slowly return the body to its resting levels
157
What is the first phase of a cool down?
Light exercise e.g. slow jogging
158
What is the second phase of a cool down?
Stretching, stretch muscles used in the main activity
159
What should be completed before starting exercise to ensure safety?
Physical Activity Readiness Questionnaire (PAR-Q)
160
What is a concussion?
Occurs when a person's head collides with another object
161
What occurs when a bone undergoes impact?
Fractures
162
What is a dislocation?
When ligaments holding bones together at joints are stretched too far or snap
163
What is a sprain?
When ligaments at a joint are stretched too far
164
What is a strain?
When a muscle is over-stretched and tears
165
What are soft tissue injuries caused by?
Repeated movements
166
What is tennis elbow?
A tendon injury caused by overuse
167
What is a common injury in sports caused by falls or impacts?
Abrasion
168
True or False: A sprain is an injury to ligaments.
True
169
Fill in the blank: A _______ occurs when cartilage is torn.
joint injury
170
What can cause a shoulder dislocation?
A clash of heads in rugby during a tackle
171
What is a common cause of ankle injuries in sports?
Going over on ankle in Football/Netball/Basketball/Hockey
172
Why do athletes take performance-enhancing drugs (PEDs)?
To increase chance of winning, pressure, prize money, gain advantage, train harder/longer, recover from injury quicker
## Footnote
Common motivations for athletes include competitive pressure and financial incentives.
173
What is blood doping?
Removing blood after altitude training and reinfusing it before competition to increase red blood cells and oxygen transport
## Footnote
This practice enhances athletic performance by improving endurance.
174
What do anabolic steroids mimic?
The male sex hormone testosterone
## Footnote
They promote bone and muscle growth.
175
What is the purpose of beta blockers?
To control heart rate and provide a calming and relaxing effect
## Footnote
They are often used in sports requiring precision.
176
What is the effect of diuretics?
Elevate the rate of urine excretion
## Footnote
They can lead to weight loss through increased fluid loss.
177
List some advantages of using anabolic steroids.
* Train harder
* Recover quicker
* Build muscle faster than normal
## Footnote
These benefits contribute to enhanced athletic performance.
178
List some side effects of anabolic steroids.
* Increased chance of heart attack
* High blood pressure
* Infertility in women
* Liver damage
* Nausea
* Dehydration
* Headaches
* Diarrhoea
* Depression
* Low blood pressure
* Dizziness
* Kidney failure
## Footnote
The risks associated with steroid use can be severe.
179
What do peptide hormones like EPO do?
Increase the number of red blood cells and oxygen carrying capacity of blood
## Footnote
This enhances endurance and performance.
180
What is the primary use of growth hormone in athletics?
To increase muscle development
## Footnote
This helps athletes increase muscular strength and power more quickly.
181
What are narcotic analgesics used for?
To reduce the feeling of pain
## Footnote
They can mask injuries during competition.
182
What effect do stimulants have on the central nervous system?
Increase mental and/or physical alertness
## Footnote
This can enhance performance in various sports.
183
What are some side effects of using peptide hormones?
* Thicken the blood
* Increased risk of heart attack or stroke
* Loss of concentration
* Loss of balance
* Loss of coordination
* Insomnia
* Increased heart rate
## Footnote
These side effects can be dangerous and affect overall health.
184
Give examples of sports where performance-enhancing drugs are commonly used.
* Athletics - sprinting
* Snooker
* Archery
* Shooting
* Boxing
* Horse Racing
* Tour de France cycling
* Athletics - long jump
## Footnote
PEDs are prevalent in competitive sports with high performance demands.
185
What is muscle fatigue?
When the efficiency of the muscles drops, reducing the level of performance
## Footnote
Muscle fatigue occurs when muscles can no longer perform at the same intensity.
186
What happens to quadriceps muscles during a rowing race when they fatigue?
The rower will be unable to continue performing the stroke at the same intensity.
## Footnote
This illustrates the concept of muscle fatigue in a practical scenario.
187
What is lactate accumulation?
When the levels of lactate (a byproduct of anaerobic respiration) start to build up in the muscle tissue or blood.
## Footnote
High lactate levels can impair muscle contraction.
188
What occurs if lactate levels get too high?
The muscles can no longer contract.
## Footnote
This is a critical factor in muscle fatigue and performance.
189
What happens to heart rate during exercise?
Increases
## Footnote
Increased heart rate is a common physiological response to exercise.
190
What is stroke volume?
The amount of blood pumped by the heart with each beat.
## Footnote
Stroke volume also increases during exercise.
191
What is cardiac output?
The total volume of blood the heart pumps per minute.
## Footnote
Cardiac output increases during exercise due to higher heart rate and stroke volume.
192
What effect does exercise have on breathing rate?
Increases
## Footnote
This is necessary to meet the increased oxygen demand of the body.
193
What is the effect of deeper and faster breathing during exercise?
More air is drawn into the body, allowing for quicker gas exchange.
## Footnote
This supports enhanced oxygen delivery to muscles.
194
What is the relationship between blood flow and oxygen transport during exercise?
Increased blood flow due to increased heart rate and stroke volume means that blood can pick up more oxygen from the lungs and transport it more quickly to the muscles.
## Footnote
This is essential for maintaining performance during physical activity.
195
What is the role of the respiratory system during exercise?
Increases oxygen delivery to the muscles and removes carbon dioxide from the muscles to the lungs.
## Footnote
This is crucial for sustaining energy during prolonged physical activity.
196
Fill in the blank: _______ is a byproduct of anaerobic respiration.
Lactate
## Footnote
Lactate accumulation is linked to muscle fatigue.
197
True or False: Muscle fatigue can occur without lactate accumulation.
True
## Footnote
Muscle fatigue can result from various factors, not just lactate levels.
198
What is Vital Capacity?
The maximum amount of air that can be forced out of the lungs.
199
How does regular exercise affect lung volume?
Regular exercise allows lung volume to increase.
200
What are alveoli?
Small air sacs in the lungs where gas exchange occurs.
201
What happens to the number of alveoli with regular exercise?
More alveoli become available for gas exchange during exercise.
202
How does increased alveoli efficiency benefit the body?
More oxygen is absorbed by capillaries and delivered to working muscles.
203
What muscles are strengthened through exercise that aid in breathing?
The diaphragm and intercostal muscles.
204
What is the effect of stronger diaphragm and intercostal muscles?
It becomes easier to breathe, allowing for longer and harder work.
205
What is capillarisation?
The increase in the number of capillaries in the heart muscles.
206
How does increased capillarisation affect exercise performance?
It allows for longer and higher intensity exercise.
207
What is the role of red blood cells in the body?
They transport oxygen around the body.
208
How does exercise affect the number of red blood cells?
Exercise increases the number of red blood cells.
209
What is the effect of regular exercise on blood pressure?
It leads to a drop in resting blood pressure.
210
How does exercise contribute to heart health?
It makes the heart bigger and stronger, allowing it to pump blood more efficiently.
211
What is the relationship between heart size and stroke volume?
A larger heart can pump more blood with each beat.
212
What is muscle hypertrophy?
The process of muscle becoming bigger and stronger due to exercise.
213
What happens to muscle fibers during hypertrophy?
Small tears in muscle fibers repair and grow back bigger and stronger.
214
What is the significance of a decreased resting heart rate?
It indicates better fitness levels.
215
What is cardiac hypertrophy?
The increase in size and strength of the heart.
216
What does stroke volume refer to?
The amount of blood pumped by the heart with each beat.
217
How is cardiac output calculated?
Cardiac Output = Stroke Volume x Heart Rate.
218
What does an increased maximum cardiac output indicate?
The heart can supply more oxygen to working muscles.
219
Fill in the blank: The faster your _______ rate, the fitter you are.
recovery
220
How many regions does the vertebral column have?
Five regions: cervical, thoracic, lumbar, sacrum, coccyx
## Footnote
The five regions are essential for understanding the structure of the spine.
221
What are the names of the five regions of the vertebral column?
* Cervical
* Thoracic
* Lumbar
* Sacrum
* Coccyx
## Footnote
Each region has specific characteristics and functions.
222
What is a good way to remember the names and locations of the bones in the vertebral column?
Practise by labelling blank diagrams of the skeleton
## Footnote
Visual aids can enhance memory retention for anatomical structures.
223
What are the types of bones?
Long bones, Short bones, Irregular bones, Flat bones
## Footnote
Each type has distinct characteristics and functions.
224
Describe long bones.
Longer than wide, shaft with 2 ends.
## Footnote
Examples include the humerus and phalanges.
225
Describe short bones.
Same size in width, length, and thickness.
## Footnote
Examples include carpals and tarsals.
226
Describe irregular bones.
Odd or special shape.
## Footnote
Examples include vertebrae and sacrum.
227
Describe flat bones.
Plate shaped.
## Footnote
Examples include ribs and cranium.
228
What are the functions of long bones?
Movement-leverage, Strength, Speed, Production of plasma and red and white blood cells.
## Footnote
Long bones play a critical role in various physical activities.
229
What are the functions of short bones?
Weight bearing, Shock absorption, Spreading the load.
## Footnote
Short bones help in absorbing impact and distributing weight.
230
What are the functions of irregular bones?
Protection, Attachment points for muscles.
## Footnote
Irregular bones provide support and facilitate muscle attachment.
231
What are the functions of flat bones?
Protection, Large surface area for muscle attachment.
## Footnote
Flat bones are crucial for muscle attachment and organ protection.
232
Give an example of a long bone and its function in sports.
Humerus; allows large movement through water for swimmers, enhancing speed.
## Footnote
The length of the humerus contributes to the efficiency of swimming strokes.
233
How do tarsals function in sports?
Provide shock absorption to prevent injury upon landing in basketball.
## Footnote
Tarsals help reduce impact stress on the foot.
234
What is the role of vertebrae in protection?
Has a hole for the spinal cord to pass through, protecting it during activities like rugby.
## Footnote
The vertebral structure is essential for spinal cord safety.
235
How do flat bones assist in sports performance?
Large muscles can attach to flat bones, enabling powerful movements.
## Footnote
Example: Deltoids attach to the scapula for powerful serves in tennis.
236
What are antagonistic pairs?
Muscle groups that work against each other to facilitate movement
## Footnote
Examples include biceps and triceps.
237
What is joint action?
The movement that occurs at a joint as a result of muscle contractions
## Footnote
Joint actions can include flexion, extension, abduction, and adduction.
238
What is flexion at the elbow?
The bending of the elbow joint that decreases the angle between the forearm and upper arm
## Footnote
This action primarily involves the biceps as the agonist.
239
What is flexion at the knee?
The bending of the knee joint that decreases the angle between the thigh and the lower leg
## Footnote
The hamstrings are typically the agonist muscles in this action.
240
What is flexion at the hip?
The movement that brings the thigh closer to the abdomen
## Footnote
The iliopsoas is a key agonist in this action.
241
What is an agonist?
A muscle that contracts to produce a movement
## Footnote
Example: Biceps brachii during elbow flexion.
242
What is an antagonist?
A muscle that opposes the action of the agonist
## Footnote
Example: Triceps brachii during elbow flexion.
243
What is the role of the triceps?
To extend the elbow joint
## Footnote
The triceps act as the agonist during elbow extension.
244
What is the role of the hamstrings?
To flex the knee joint
## Footnote
The hamstrings act as the agonist during knee flexion.
245
What is extension at the elbow?
The straightening of the elbow joint that increases the angle between the forearm and upper arm
## Footnote
This action primarily involves the triceps as the agonist.
246
What is extension at the knee?
The straightening of the knee joint that increases the angle between the thigh and the lower leg
## Footnote
The quadriceps are the primary agonists during this action.
247
What is extension at the hip?
The movement that brings the thigh away from the abdomen
## Footnote
The gluteus maximus is a key agonist in this action.
248
What is plantar-flexion at the ankle?
The movement that points the toes away from the shin
## Footnote
This action involves the gastrocnemius and soleus muscles.
249
What is dorsi-flexion at the ankle?
The movement that brings the toes closer to the shin
## Footnote
This action primarily involves the tibialis anterior muscle.
250
What is abduction of the shoulder?
The movement that raises the arm away from the body
## Footnote
The deltoid muscle is a primary agonist in this action.
251
What is adduction of the shoulder?
The movement that brings the arm closer to the body
## Footnote
The pectoralis major is a primary agonist in this action.
252
What is the ability to use voluntary muscles many times without getting tired?
Muscular endurance
## Footnote
An example of muscular endurance in a sport is rowing, where athletes must repeatedly use their muscles over an extended period.
253
What refers to the range of movement possible at a joint?
Flexibility
## Footnote
An example of flexibility in a sport is seen in gymnastics, where athletes require a wide range of motion at various joints.
254
What is the time it takes to respond to a stimulus called?
Reaction time
## Footnote
An example of reaction time is reacting to the sound of a gun in a sprinting event.
255
Fill in the blank: The ability to use voluntary muscles many times without getting tired is known as _______.
muscular endurance
256
Fill in the blank: The range of movement possible at a joint is referred to as _______.
flexibility
257
Fill in the blank: The time it takes to respond to a stimulus is called _______.
reaction time
258
What is a 'risk'?
A situation involving exposure to danger, the sport or activity being the situation.
259
List risks associated with different sports.
* DaLL
* Tenigracket
260
What sport should you choose for an exam with obvious risk?
Rugby
261
What should you check to reduce risks in sports?
* Equipment for tears
* Padding on rugby posts
* Strings not broken on rackets
* Facilities clear of hazards
262
What does the acronym FITT stand for in training principles?
[key learning term]
263
How can we reduce the risk of injury?
Complete a PAR-Q
264
Match the risk with the risk reduction measure: Broken tooth.
Protective clothing (shin pads)
265
Match the risk with the risk reduction measure: Muscle strains.
Warm up
266
Match the risk with the risk reduction measure: Pulled muscle.
Apply 'F' in FITT
267
Match the risk with the risk reduction measure: Tennis elbow (Overuse injury).
Allow recovery time; prevent overuse
268
Match the risk with the risk reduction measure: Heart attack.
Identify potential health risks
269
Match the risk with the risk reduction measure: Fractured shin.
Use correct equipment
270
What is a key consideration for safety in sports?
Know the rules
271
What is the purpose of protective clothing like shin pads?
Provide a protective padded layer
272
What is the benefit of warming up before sports?
So muscles can cope with workload
273
True or False: It is important to apply the rules of the game for safety.
True
274
What are common symptoms of a concussion?
Confusion, dizziness, unconsciousness, nausea
## Footnote
A concussion is a mild head/brain injury resulting from shaking the brain inside the skull.
275
What symptoms indicate a dislocation?
Pain, misshapen joint, swelling
## Footnote
A dislocation occurs when one of the joints at a bone comes out of place, such as the shoulder.
276
What are the symptoms of torn cartilage?
Pain, swelling, stiffness at the joint, restricting movement
## Footnote
Cartilage acts as a cushion at the end of bones, and tearing refers to small tears in cartilage.
277
What symptoms are associated with a sprain?
Pain, bruising, swelling
## Footnote
A sprain is an injury at a joint where some of the ligament fibers are torn.
278
What is an abrasion?
Minor injury, skin has opened
## Footnote
An abrasion is a type of injury that involves the skin being scraped or worn away.
279
What is tennis elbow?
A joint injury where tendons are inflamed
## Footnote
Tennis elbow occurs due to poor technique or overuse, often from repetitive use in a backhand.
280
What is golfer's elbow?
A joint injury where tendons are inflamed
## Footnote
Golfer's elbow is similar to tennis elbow but occurs from excessive practice of a drive.
281
What is a strain?
A stretch or tear in the muscle, known as a pulled muscle
## Footnote
Strains can occur as a result of overstretching.
282
What are possible causes of a concussion?
Blow to the head or sudden, severe movement, such as clash of heads or fallen and banged head
## Footnote
These actions can lead to the brain shaking within the skull.
283
What causes a dislocation?
Fall or blow to the joint area, such as putting arm out when running
## Footnote
Dislocations often occur due to trauma or sudden movements.
284
What might cause torn cartilage?
Common injury, mis-timed or bad tackles, forceful twisting, sudden impact
## Footnote
Torn cartilage can result from actions that exceed the joint's normal range of motion.
285
What is the treatment for a concussion?
Seek medical advice, monitor closely to ensure symptoms do not worsen
## Footnote
Immediate attention is important to manage symptoms effectively.
286
What is the recommended treatment for a dislocation?
Seek medical attention as soon as possible. RICE
## Footnote
RICE stands for Rest, Ice, Compression, and Elevation.
287
What treatment is suggested for torn cartilage?
Rest and strengthening exercises
## Footnote
This approach helps in recovery and preventing further injury.
288
What does RICE stand for?
Rest, Ice, Compression, Elevation
## Footnote
RICE is a common treatment method for injuries, particularly sprains and strains.
289
What are the treatment options for a sprain?
RICE
## Footnote
RICE helps manage swelling and pain associated with sprains.
290
What is the treatment for abrasions?
Pressure, clean, sterile
## Footnote
Proper cleaning and sterilization are crucial to prevent infection.
291
What is the general treatment for strains?
Rest and recovery
## Footnote
Allowing the muscle to heal is essential to regain strength and function.
292
What is the purpose of a warm-up?
Prepares the body physically and mentally for sport, allows the player to practice skills needed, increases oxygen delivery to working muscles, increases temperature of muscles, tendons, and ligaments, increases flexibility, which will aid performance.
## Footnote
A warm-up helps to reduce the chance of injury.
293
What are the three parts of a warm-up?
1. Pulse raiser
2. Stretching
3. Skills practice/Drills
294
What is a pulse raiser?
An activity designed to gradually increase the person's heart rate.
## Footnote
This is the first part of a warm-up.
295
What types of stretching are included in a warm-up?
Static stretches, Dynamic stretches
296
What are static stretches?
Stretches performed stationary.
## Footnote
These are used to gently stretch muscles.
297
What are dynamic stretches?
Stretches performed whilst moving.
## Footnote
These help improve mobility at joints.
298
What is the purpose of skills practice/drills in a warm-up?
Allows performers to practice the skills they might need to perform well.
299
What is the importance of a cool down?
Helps to reduce soreness following exercise, helps bring the heart rate down slowly to resting, helps to remove lactic acid and carbon dioxide, helps to prevent delayed onset muscle soreness (DOMS).
## Footnote
A cool down does not prevent injury.
300
What are the two parts of a cool down?
1. Gentle exercises to reduce heart rate
2. Gentle stretching
301
What type of gentle exercises might be included in a cool down?
Jogging
## Footnote
This is often used to reduce heart rate.
302
Fill in the blank: A cool down helps to remove _______.
lactic acid and carbon dioxide.
303
True or False: A cool down can prevent injury.
False
304
What is the first component of a warm-up?
Pulse raiser
## Footnote
This is typically an activity that gradually increases heart rate.
305
What are the types of stretches included in a warm-up?
Static and dynamic stretches
## Footnote
Static stretches involve holding a position, while dynamic stretches involve movement.
306
What is an example of a pulse raiser activity?
Jogging
## Footnote
Other examples include skipping.
307
What is an example of a static stretch?
Hamstring stretch
## Footnote
This stretch targets the hamstring muscles at the back of the thigh.
308
What is an example of a dynamic mobiliser activity?
Ankle circles
## Footnote
This activity helps to loosen the ankle joints.
309
What is one skill practice activity mentioned?
Football - Passing the ball in pairs
## Footnote
This helps to develop teamwork and coordination.
310
How long should a warm-up typically last?
5-10 minutes
## Footnote
This duration helps to adequately prepare the body for physical activity.
311
What are the benefits of warming up?
* Increases heart and breathing rate
* Increases blood flow to muscles
* Raises body temperature
* Improves performance
* Increases joint flexibility
* Reduces risk of injury
* Prepares mentally for the activity
## Footnote
These benefits help enhance overall performance and reduce the likelihood of injuries.
312
What is the recommended time for each stretch during a warm-up?
7-10 seconds per stretch
## Footnote
This duration allows for effective muscle elongation.
313
True or False: Warming up helps to calm but motivate an athlete.
True
## Footnote
A proper warm-up can enhance focus and readiness for the task.
314
Fill in the blank: Warming up helps prepare you _______ for the activity.
[mentally]
## Footnote
Mental preparation is crucial for optimal performance.
315
What is a psychological preparation activity mentioned?
Visualising winning/playing well
## Footnote
Visualization can enhance confidence and performance.
316
What does a proper warm-up raise in the body?
Body temperature
## Footnote
This is important for muscle function and injury prevention.
317
What is the first component of a warm-up?
Pulse raiser
## Footnote
This is typically an activity that gradually increases heart rate.
318
What are the types of stretches included in a warm-up?
Static and dynamic stretches
## Footnote
Static stretches involve holding a position, while dynamic stretches involve movement.
319
What is an example of a pulse raiser activity?
Jogging
## Footnote
Other examples include skipping.
320
What is an example of a static stretch?
Hamstring stretch
## Footnote
This stretch targets the hamstring muscles at the back of the thigh.
321
What is an example of a dynamic mobiliser activity?
Ankle circles
## Footnote
This activity helps to loosen the ankle joints.
322
What is one skill practice activity mentioned?
Football - Passing the ball in pairs
## Footnote
This helps to develop teamwork and coordination.
323
How long should a warm-up typically last?
5-10 minutes
## Footnote
This duration helps to adequately prepare the body for physical activity.
324
What are the benefits of warming up?
* Increases heart and breathing rate
* Increases blood flow to muscles
* Raises body temperature
* Improves performance
* Increases joint flexibility
* Reduces risk of injury
* Prepares mentally for the activity
## Footnote
These benefits help enhance overall performance and reduce the likelihood of injuries.
325
What is the recommended time for each stretch during a warm-up?
7-10 seconds per stretch
## Footnote
This duration allows for effective muscle elongation.
326
True or False: Warming up helps to calm but motivate an athlete.
True
## Footnote
A proper warm-up can enhance focus and readiness for the task.
327
Fill in the blank: Warming up helps prepare you _______ for the activity.
[mentally]
## Footnote
Mental preparation is crucial for optimal performance.
328
What is a psychological preparation activity mentioned?
Visualising winning/playing well
## Footnote
Visualization can enhance confidence and performance.
329
What does a proper warm-up raise in the body?
Body temperature
## Footnote
This is important for muscle function and injury prevention.
330
Why do athletes use performance enhancing drugs?
To increase the chance of winning
## Footnote
Athletes may also use drugs for quicker recovery and improved training intensity.
331
What are anabolic steroids?
Drugs that mimic the male sex hormone testosterone and promote bone and muscle growth
## Footnote
They enhance power, strength, and muscle recovery.
332
What are the potential risks of using anabolic steroids?
* Increased chance of heart attack
* High blood pressure
* Infertility in women
* Liver damage
* Increased risk of muscle damage
## Footnote
These risks highlight the serious health concerns associated with steroid use.
333
What are beta blockers?
Drugs used to control heart rate and provide a calming and relaxing effect
## Footnote
They are often prescribed for anxiety and certain heart conditions.
334
What effects do beta blockers have on the body?
* Slow down heart rate
* Relaxing effect
## Footnote
These effects make beta blockers useful for athletes looking to manage anxiety.
335
What are some side effects of beta blockers?
* Nausea
* Diarrhea
* Depression
* Low blood pressure
## Footnote
Side effects can vary among individuals and may impact overall health.
336
Fill in the blank: Anabolic steroids increase the chance of _______.
[heart attack]
337
Fill in the blank: Beta blockers have a _______ and relaxing effect.
[calming]
338
What are diuretics?
Drugs that elevate (increase) the rate of urine excretion
## Footnote
They can lead to weight loss through increased fluid loss.
339
What are potential side effects of using diuretics?
* Dehydration
* Headaches
* Dizziness
* Kidney Failure
## Footnote
These side effects can pose serious health risks.
340
What is the effect of peptide hormones like erythropoietin (EPO)?
* Increase the number of red blood cells
* Carry more oxygen to the muscles
* Thicken the blood
* Increased risk of heart attack or stroke
## Footnote
EPO is often misused in sports for its performance-enhancing effects.
341
What is the purpose of growth hormone in athletics?
* Increase muscle development
* Bigger and stronger muscles with less training
## Footnote
Athletes use it to enhance muscular strength and power quickly.
342
What are stimulants?
Drugs that enhance physical performance
## Footnote
They have minimal side effects but are still banned in competitive sports.
343
What are narcotic analgesics used for?
Drugs that can be used to reduce the feeling of pain
## Footnote
They can mask injury and lead to serious consequences.
344
What are the side effects of narcotic analgesics?
* Loss of concentration
* Loss of balance
* Loss of coordination
## Footnote
These effects can impair an athlete's performance and safety.
345
What are stimulants?
Drugs that have an effect on the central nervous system, such as increased mental and/or physical alertness.
346
What are the positive effects of stimulants?
* Increase alertness
347
What are some negative effects of stimulants?
* Insomnia
* Anxiety
* Irritability
* Increased and irregular heart rate
* High blood pressure
348
What is blood doping?
Where an athlete removes their blood following a period of altitude training and then puts the blood back into their body just before competition.
349
What is a benefit of blood doping?
* Greater number of red blood cells
* Increased aerobic capacity
350
What are some negative effects following blood removal in blood doping?
* Dizziness
* Sickness
351
What is stroke volume?
The amount of blood pumped by the heart in one contraction
## Footnote
Stroke volume is a key indicator of cardiovascular health and fitness.
352
What are the short-term effects of exercise on the muscular system?
Increased lactic acid accumulation and muscle fatigue
## Footnote
Lactic acid builds up in the muscles during anaerobic respiration.
353
What happens to heart rate during exercise?
Heart rate increases to supply more oxygen to muscles
## Footnote
This increase is essential for meeting the energy demands of physical activity.
354
What is lactic acid accumulation?
The buildup of lactic acid in muscles due to anaerobic energy production
## Footnote
This can lead to muscle fatigue and discomfort.
355
What is tidal volume?
The volume of air inhaled or exhaled during a normal breath
## Footnote
Tidal volume increases during exercise to enhance oxygen intake.
356
What is the effect of exercise on blood pressure?
Blood pressure increases during physical activity
## Footnote
This occurs due to increased blood flow to meet the demands of working muscles.
357
What is the depth of breathing?
The amount of air taken in with each breath, which increases during exercise
## Footnote
Deeper breathing allows for more oxygen to enter the body.
358
What is the rate of breathing?
The number of breaths taken per minute, which increases with exercise
## Footnote
Higher rates of breathing help to expel carbon dioxide and bring in more oxygen.
359
Fill in the blank: The _______ occurs after anaerobic energy production.
lactic acid accumulation
## Footnote
This occurs when oxygen levels are insufficient for aerobic respiration.
360
What is stroke volume?
The amount of blood pumped by the heart in one contraction
## Footnote
Stroke volume is a key indicator of cardiovascular health and fitness.
361
What are the short-term effects of exercise on the muscular system?
Increased lactic acid accumulation and muscle fatigue
## Footnote
Lactic acid builds up in the muscles during anaerobic respiration.
362
What happens to heart rate during exercise?
Heart rate increases to supply more oxygen to muscles
## Footnote
This increase is essential for meeting the energy demands of physical activity.
363
What is lactic acid accumulation?
The buildup of lactic acid in muscles due to anaerobic energy production
## Footnote
This can lead to muscle fatigue and discomfort.
364
What is tidal volume?
The volume of air inhaled or exhaled during a normal breath
## Footnote
Tidal volume increases during exercise to enhance oxygen intake.
365
What is the effect of exercise on blood pressure?
Blood pressure increases during physical activity
## Footnote
This occurs due to increased blood flow to meet the demands of working muscles.
366
What is the depth of breathing?
The amount of air taken in with each breath, which increases during exercise
## Footnote
Deeper breathing allows for more oxygen to enter the body.
367
What is the rate of breathing?
The number of breaths taken per minute, which increases with exercise
## Footnote
Higher rates of breathing help to expel carbon dioxide and bring in more oxygen.
368
Fill in the blank: The _______ occurs after anaerobic energy production.
lactic acid accumulation
## Footnote
This occurs when oxygen levels are insufficient for aerobic respiration.
