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sport and conditioning Flashcards

(47 cards)

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1
Q

Name the 8 body systems

A

Muscluar
skeletal
cardiovascular
respiritory
digestive
nervous
lymphatic
reproductive

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2
Q

key terms- Name what the front of the body is

A

anterior

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3
Q

key terms- name the back of the body

A

posterior

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4
Q

key terms- name the upper body

A

superior

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5
Q

key terms- name the lower body

A

inferior

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6
Q

key temrs- what movement is away from the midine

A

adduction

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7
Q

what is flexion

A

bending

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8
Q

key terms- what movement away from the midline, sideways

A

lateral

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9
Q

name the 3 energy systems

A

atp-pc, glycolitic, aerobic

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10
Q

ATP-PC

A

lasts up to 10 seconds, uses creatine phosphate, high intensity explosive movements

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11
Q

Glycolotic

A

last up to 2 minutes, uses the breakdown of carbs (glycogen), moderate- high intesnsity

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12
Q

Aerobic

A

Lasts anything over 2 minutes, uses oxygen, low-moderate intensity.

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13
Q

name the 8 major mucsle groups

A

quads
hamstrings
glutes
gastocnemius(calf)
abdominals
deltoids
pectorials
latissimus dorsi

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14
Q

quads

A

extends the knee, pushing movements

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15
Q

hamstrings

A

flexes the knee, downwards of a squat, backswing of a kick

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16
Q

gastocnemius

A

plantaflexion( movement of the toes),

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17
Q

abdominals

A

Flexion of the spine (sitting upwards)Performing a sit up or a forward roll

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18
Q

deltoid

A

: Arm abduction, which means raising your arm out to the side of your body.

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19
Q

latissimus dorsi

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A

pulling motions

20
Q

the 3 muscle contractions

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A

eccentric- when the muscle lengthens e.g pull up on the way down
concentric- when the muscle shortens e.g bicep curl on the way up
isometric- a hold position e.g plank

21
Q

antagonist

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A

when agonist contracts, antagonist relaxes e.g during a bicep curl, triceps are antagonist

22
Q

atagonist

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A

the ones that do most of the work when we move. e.g when doing bicep curl bicep is atagonist.

23
Q

name the 7 fitness components

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A

muscular strength
muscular power
speed
agility
muscular endurance
flexibility
stability and balance

24
Q

name 5 strength and condition specialists

Study These Flashcards
A

sports trainer- take car of athletes, eg at footy games
physiotherapist- creates rehab programs and asess individuals physcial condition
sport specific coach- works with athletes in specific sport e.g footy coach
strength and conditioning- works with athletes to improve sport performance
fitness instructor- teach you how to do workouts

25
name 12 recover methods
ice & cold- reduces inflamation foam rolling- gets muscle knots out stretching- releases tension heat therapy- improves blood flow electrolytes- restores minerals sleep- repair and regenrate rest- allows muslces to recover compression- improves bloodflow active recovery- low intesnity exercises massage- relaxation nutrition &hydrations- replenishes nutrients
26
name the 4 stretching types
static- standing still e.g quad pull ballistic- bouncing stretches e.g sit and reach pulsing dynamic-stretching while moving e.g lunge& rotation PNF- resistance e.g bands
27
what does PNF stand for?
proprioceptive neuromuscular facilitation
28
name the 5 bone types
long, short, irrgular, flat, sesamoid
29
name the 5 joints
hinge, ball&socket, pivot, gliding, saddle
30
what are the different types of regimes for strength and conditioning
specifity dietry nutrition venue and equipment time and duration
31
what is the skeletal system
The skeletal system is the body system composed of bones, cartilages, ligaments and other tissues that perform essential functions for the human body.
32
muscular system
The muscular system that work together to enable, movment, provide stability, and generate body heat.Muscles are amde up of specialized cells called muscle fibers that contract and relax to create motion. skeletal muscles smooth muscles cardiac muscles
33
cardio-respiratory system
It is responsible for delivering oxygen and nutrients to cells while removing waste products like carbon dioxide it includes the heart, blood vessels, and lungs, all working together to maintain the body's overall function.
34
The heart and blood vessels
the heart pumps oxygen-rich blood to the tissues and organs through a network blood vessels
35
The lungs(The heart and blood vessels)
the lungs are where the exchange of oxygen and carbon dioxide takes up
36
what are the 3 nervous systems
central nervous system peripheral nervous system Neurons and synapses
37
organisational polices in conditioning in sport
work, health and safety consent and participation supervision and coaching code of conduct and ethical behaviour progression and individualisation programs communication and feedback
38
what to do when there's faulty equipment
1. tag the equipment using the appropriate equipment tag 2. isolate the equipment so that it is not easily reached 3.report the fault to someone who can assist
39
storing equipment rules
be calm, organised and take time disassemble any detachable parts of the equipment get help for heavy and Awkard pieces of equipment
40
maintenance documentation
maintenance logs work orders inspection checklist repair reports service contracts equipment manuals calibration certificates
41
routine maintenance
reading manufactures instructions inspect equipment clean equipment doc and follow schedule
42
use the correct technique
adopt a stable position grip the equipment securely stop and reset if needed keep it close to your waste walk with head up
43
security
if anything goes missing report immediately put labels on everything
44
tools for minor repairs and maintenance
screwdrivers, wrench, pliers, hammer, Allen keys, adjustable wrench, air pump, tape measure, cleaning brushers, lubricants and oils
45
duty of care
coaches and trainers also need to teach proper techniques and make sure everyone understands how to stay safe if someone gets hurt, they should know what to do
46
maintenance procedure
regular cleaning good working condition
47

vet sport and rec (4 decks)

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