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Flashcards by kay.shimmin, updated more than 1 year ago
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Created by kay.shimmin
almost 11 years ago
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| Question | Answer |
| What are three functions of a skeleton? | 1.Movement e.g. joints 2.Protection e.g. rib cage 3.Support e.g. vertebrae |
| What is a Joint? | A joint is a place where two or more bones meet |
| Give two examples of a hinge joint? | 1. Elbow - humerus, ulna and radius meet 2. Knee - femur, tibia and fibula meet |
| What do ligaments do? | Ligaments attach bone to bone |
| What do tendons do? | Tendons attach muscle to bone |
| What movement can occur at a hinge joint? | Both Flexion and Extenion |
| What is Flexion? | Flexion decreases an angle at a joint |
| What is Extension? | Extension is increasing the angle at a joint |
| Give an example of a ball and socket joint? | The Clavicle, humerus and scapula meet to form a ball and socket joint |
| What is the range of movement available at a ball and socket joint? | Flexion, extension, rotation, abduction and adduction |
| What is rotation? | Rotation is moving the joint in a circular motion |
| What is adduction? | Adduction is moving a limb closer to the center of the body |
| What is abduction? | Abduction is moving a limb away from the center of the body |
| What are four long term effects on the skeletal system? | 1. Increases bone size 2. Increases bone density, reducing the risk of osteoporosis 3. Increasing flexibility at the the joints 4. strengthens tendons and ligaments |
| How can you treat and prevent injuries on the skeletal system? | Don't smoke, drink alcohol - toxic for bones Eat a balanced diet Calcium - bones grow, increase density found in milk, cheese, yogurt Vitamin D - bones grow and stay healthy Help absorb calcium made by body when exposed to sunlight |
| What is a weight bearing exercise? Give an example of a weight bearing exercise? | Anything which puts pressure on the bones e.g. running/jogging - when the foot strikes the ground |
| How are weight bearing exercises beneficial? | Impact helps increase bone density and strength |
| How do weight bearing exercises increase bone density and strength? | Exercise puts weight and pressure in certain bones, it increases their strength |
| What is a compound fracture? | Bone breaks through the skin serious risk of infection |
| What is a closed or simple fracture? | Occur in one line no displacement of bone |
| What is a green stick fracture? | Break only part way across the bone common in children who's bones are softer |
| What is a stress fracture? | Related to overuse Can happen as muscles become fatigued and unable to absorb shock running on a hard surface usually occurs in a weight bearing part of the body e.g. Legs |
| What is the cause of tennis/golfer's elbow? | Overuse and injuries to the tendons and joints at the elbow often caused by wrong sized grip |
| What are the symptoms of a tennis/golfer's elbow? | Tennis: pain around the outside of the elbow Golfer: pain around the inside of the elbow |
| What is the cause of dislocation? | When a bone or joint joint is forced out of it's normal place usually caused by a hard blow which displaces one of the bones |
| What are the symptoms of a dislocation? | Deformity of the joint swelling locked in position very painful can also involve a fracture |
| What is the cause of a sprain? | A sprain is a damaged ligament e.g. ancle The foot has been inverted or turned inwards, tearing the ligaments that hold the joint together Caused by an awkward fall, twisting or colliding with another player |
| What are the symptoms of a sprain? | Swelling very painful |
| What are the causes of a torn cartilage? | Joint is twisted excessively - maybe when changing direction at speed common at knee joint |
| What are the symptoms of a torn cartilage? | Pain when joint is moved |
| What is R.I.C.E? | Rest Ice Compression Elevation |
| What type of injury is R.I.C.E used to treat? | A minor injury |
| How does R.I.C.E help the injury? | It prevents the injury from getting worse |
| What are five short term effects of exercise on the muscular system? | Increased demand for oxygen/energy for muscular work increased carbon dioxide production increased temperature lactic acid production (during anaerobic work) muscle fatigue |
| What are four long term effects of exercise on the muscular system? | Increased strength of ligaments/tendons increased size/strength of muscle/muscular endurance increased mitochondria (part of the cell where energy is made) increased myoglobin helps oxygen to bind to muscle cells |
| What is a antagonistic pair? | As one muscle contracts the other one relaxes |
| What is the contracting muscle called? | agonist |
| What is the relaxing muscle called? | antagonist |
| Give an example of an antagonistic pair of muscles? | Extending at the knee joint quads contract, hamstrings relax |
| What position of the body are the deltoids? What Is their main action? | Top of arm at shoulder Raises arm side-ways and up at the shoulder (abduction) |
| What position of the body are the biceps? What is their main action? | Top of arm (each) at the front Bend the arms at the elbow (flexion) |
| What position of the body are the abdominals? What is their main action? | Stomach front of the body in the middle These pull in the abdomen and bend the spine so you can bend forwards (flexion) |
| What position of the body are the quadriceps? What is their main action? | Front and top of each leg These straighten the legs at the knees (extension) |
| What position of the body are the pectorals? What is their main action? | Chest upper part at the front These raise the arms up, side-ways and across the chest at the shoulder (abduction) |
| What position of the body is the latissmus dorsi? What is their main action? | Back of the body either side of the chest These pull your arms down at the shoulders and back behind your back (adduction) |
| What position of the body is the trapezius? What is their main action? | Lower- middle of back, center of chest at back hold and rotate the shoulders also move the head back and side-ways (rotation) |
| What position of the body is the triceps? What is their main action? | Under arm top of arm at the back spreading up straighten arms at elbow (extension) |
| What position of the body is the gluteals? What are their main action? | Buttocks middle of body at the back Pull the legs back at the hips (flexion) |
| What position of the body is the hamstrings? What is their main action? | Back of the leg/ thigh top of the leg at the back These bend the legs at the knees (flexion) |
| What position of the body is the gastrocnemius? What is their main action? | Back of leg calf bottom of each leg These straighten the foot so you can stand on your toes (extension) |
| What is a is a isotonic contraction? Give an example? | Muscle contraction that results in limb movement e.g. When lowering during a press-up |
| What is a isometric contraction? Give an example? | Muscle contraction that does not result in limb movement e.g. A plank position |
| What does protein in your diet help(three)? Give examples of foods that contain protein? | 1.Repairs tissue 2.Builds body cells 3. Build Muscle mass e.g. red meat, fish, beans,egg,lentils/pulses, avacardo |
| What are the effects of anabolic steroids(two)? Who may take these drugs? | 1.Muscle growth 2.Speed up recovery Bodybuilders and anyone in a sport that required a large mass of muscle |
| What three things do the respiratory system consist of? | 1.Air passages 2.Lungs 3.Diaphragm |
| What is one of the main functions of the respiratory system? | Gaseous exchange (o2 and co2) |
| Why do the red blood cells have a large surface area? | To carry oxygen to the working muscles |
| what is oxygen used for in the working muscles? | To produce energy for movement |
| What is tidal volume? | The amount of air breathed in or out during normal breathing |
| What is residual volume? | The amount of air left in the lungs after maximal exhalation |
| What is vital capacity? | The amount of air that can be breathed out after a deep breath in |
| What are the four short term effects of exercise on the respiratory system? | 1.Increased breathing rate/depth of breath 2.Increase in vital capacity 3.Increase in residual volume 4.Increase in tidal volume |
| What are the three long term effects of exercise on the respiratory system? | 1.Increased lung volume 2.More efficient gaseous exchange in the alveoil 3.Increase vital capacity |
| What are two effects of smoking on the respiratory system? | 1.Tar collects in lungs (can lead to cancer) 2. Contains carbon monoxide (when enters blood stream can reduce the red blood cells ability to transport o2) |
| What three things do the circulatory/cardiovascular system consist of? | 1.Heart 2.Blood 3.Blood vessels-capillaries, veins and arteries |
| What is stoke volume? | The amount of blood pumped out of the heart during each contraction |
| What is cardiac output? | The amount of blood pumped out of the heart in 1 minute |
| What is the equation for cardiac output? | Cardiac output=stroke volume X heart rate |
| What are the short term effects of exercise on the circulatory system (three)? | 1.Increased HR 2.Increased systolic blood pressure 3.Increased blood pressure |
| What are the long term effects of exercise on the circulatory system (six)? | 1.Increased strength/size of cardiac muscle/hypertrophy 2.Increased stroke volume 3.Increased maximum cardiac output 4.Increased Capitalization 5.Increased no. of red blood cells 6.Drop in resting HR/ quicker return to RHR |
| How do we reduce the risk of high blood pressure through diet? | Diet low in sugar, salt and fat but high in fruit and vegetables |
| What is LDL? What is LDL made up of? What can LDL do? | (Low density lipoprotien) made up of fat and small amounts of protein can block arteries linked to heart disease |
| What is HDL? What is HDL made up of? What can HDL do? | (High density lipoprotien) made up of protein and small amounts of fat and can help reduce build up of cholesterol in arteries |
| What can smoking do to the circulatory system? | Can increase blood pressure and reduce the ability of blood to transport o2 |
| What can alcohol do to the circulatory system? | Slows HR which effects circulation |
| What are three social benefits of participating in sport? | 1.Make new friends 2.Can be part of a team 3.Can do it in your spare time (hobby) |
| What are three physical benefits of participating in sport? | 1.Maintain good fitness 2.Maintain good health 3.You generally have more energy |
| What are three mental benefits of participating in sport? | 1. You may feel better about you body image 2.Develop new tactics and skills 3.Gain a mental mindset/mental strength |
| What are the five health related fitness's? | 1.Body composition 2.Muscular endurance 3.Cardiovascular fitness 4.Muscular strength 5.Flexibility |
| What is body composition? | The percentage of body weight which is fat, muscle and bone |
| What are three examples of three different types of body compositions used in different sports? | 1.Sprinter needs muscle 2.Jockey needs low fat high bone 3.Sumo wrestler needs high fat |
| What is muscular endurance? | The ability to use voluntary muscles many times without tiring |
| What is cardiovascular fitness? | The ability to exercise the entire body for a long period of time |
| What is muscular strength? | The amount of force a muscle can exert against a resistance (one single contraction) |
| What is flexibility? | The range of movement available at a joint |
| What are the six skill related fitness's? | 1.Co-ordination 2.Reaction time 3.Agility 4.Balance 5.Speed 6.Power |
| What is co - ordination? | The ability to use two or more body parts at the same time |
| What is reaction time? | The time between the presentation of a stimulus and the onset of movement |
| What is agility? | The ability to change direction quickly |
| What is balance? | The ability to retain the center of mass over a stable base of support (static or dynamic) |
| What is speed? | How quickly a performer covers a set distance or performs a set task |
| What is power? | Strength X Speed |
| What are the nine fitness tests? | 1.Illinois run 2.Standing broad jump 3. 30 m sprint 4.Ruler drop test 5.Standing stork test 6.Cooper 12 minute run 7.Harvard step test 8.Sit and reach 9.Sergeant jump |
| What are the six methods of training? | 1.Continuous 2. Fartlek 3.Weight 4.Circuit 5.Cross 6.Interval |
| What is continuous training? | Exercising without rest periods |
| How do you work out your MHR? | 220- age |
| How do you work out the threshold of training? | 60% - 80% of MHR |
| What are the advantages of continuous training(3)? | 1.Improve general fitness 2.Cost free/low cost 3.Easy to set up |
| What are the disadvantages of continuous training(2)? | 1. Doesn't improve skills, speed or agility 2.Quite boring |
| What is interval training? | Involves a fixed pattern of periods of exercise and rest |
| What are the advantages of interval training(6)? | 1.Tailor the training session to the performer 2.Type of activity varying 3.Duration varying 4.Intensity change 5.Change the number of reps and sets 6. Receive feedback from your coach during rest periods |
| What is a disadvantage of interval training? | Hard to measure intensity of work |
| What is fartlek training? | Means "speed play" Involves changes of speed, intensity and terrain |
| What are the advantages of fartlek training(3)? | 1.Less boring because it is varied 2. anaerobic and aerobic training systems 3.Designed to suit individual needs |
| What is a disadvantage of fartlek training? | Won't know what intensity you are working at |
| What is circuit training? | A sequence of exercises performed at stations (set amount of time at each station) |
| What are the advantages of circuit training(6)? | 1. Organize stations to suit particular activity 2.Target specific muscle groups 3.Weight training activities to increase strength 4.Increase length of each activity-train the aerobic system 5.include skill based activities 6.Range of different activities, delay muscle fatigue |
| What is a disadvantage of circuit training? | Take time to arrange a lot of equipment |
| What is weight training? | Weight training is a way to improve performers strength |
| What are the advantages of weight training (4)? | 1.Improve muscular strength 2.Improve muscular endurance 3.Improve speed 4.Aid rehabilitation after an injury |
| What is a disadvantage of weight training? | Requires a lot of equipment |
| What is cross-training? | Combination of activities |
| What are the advantages of cross-training(3)? | 1.Break up boredom 2.Used to support a performers needs 3.Maintain a high level of general fitness |
| What is a disadvantage of cross-training? | May not be specific enough |
| What is a PARQ? | Physical activity readiness questionnaire |
| What is the definition of health? | A state of complete mental, physical and social well-being, and not merely the absence of disease and infirmity |
| What is the definition of fitness? | The ability to meet the demands of the environment |
| What is the definition of exercise? | A form of physical activity done to maintain or improve health/ and fitness |
| What is the definition of competition? | Working against an opponent to achieve success |
| What is the definition of co- operation? | working together towards a common goal |
| what is the definition of a physical challenge? | Striving to overcome a set task |
| what is the definition of aesthetic appreciation? | recognition of beauty |
| What is principles of training? | Rules that can be followed when undertaking training |
| What are the principles of training? | Specificity Progressive overload Individual differences/needs Rest and Recovery |
| What is specificity? | Understanding the needs of the activity |
| What is progressive overload? | Working the body harder than normal gradually increasing the pressure on the body |
| What is individual needs/ differences? | Everybody has differing fitness levels therefore training should take into account the different needs of the individual |
| What is rest and recovery? | There needs to be an effective balance between recovery and physical activity and rest. If the body is not given time for recovery injury may occur |
| How do we apply progressive overload? | Frequency Intensity Time Type |
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