Applied Anatomy and Physiology Flashcards
muscles in shoulder
pectorals
deltoids
latissimus dorsi
trapezius
muscles in hip
gluteals
hamstring
psoas major
muscles in elbow
bicep
tricep
muscles in leg and knee
quads
hamstring
gastrocnemius
muscles in ankle and foot
gastrocnemius
soleus
tibialis anterior
muscles in core
abdominals
latissimus dorsi
rectus
bones in shoulder
humerus
clavicle
scapula
bones in hip
pelvis
femur
bones in elbow
radius
ulna
humerus
bones in leg and knee
femur
patella
tibia
fibula
bones in ankle and foot
tibia
fibula
metatarsals
phalanges
bones in wrist and hand
radius
ulna
carpals
metacarpals
phalanges
bones in core
vertebral column
= cervical, thoracic, lumbar, sacral, coccyx
movement at shoulder
horizontal flexion and extension
abduction
adduction
rotation
circumduction
movement at hip
flexion
extension
abduction
adduction
rotation
circumduction
movement at elbow
flexion
extension
moment at leg and knee
flexion
extention
movement at ankle and foot
plantar flexion
dorsi flexion
eversion
inversion
moment at core
rotation
flexion
extension
first class lever system
fulcrum in the middle
E.G: head and neck during neck extension
heading a ball during football
or elbow when engaging the tricep muscle in phases of a pressup
second class lever system
load in the middle
E.G: ankle area when plantar flexion, standing on toes
during gymnastics routine preparation
third class lever system
effort in the middle
E.G: bicep curl/ tennis
only when engaging bicep muscle
three stages of the stretch shortening cycle
eccentric- stretch phase
amortisation- isometric/ transitiional
concentric- muscle shortening phase
eccentric phase of ssc
preloading muscle groups whilst lengthening the muscle
elastic energy stored in the tendon is released
amortisation phase of the ssc
the time between the other two phases
must be kept short as energy stored in the eccentric phase dissipates heat, reducing power
concentric phase of the ssc
used to increase the force produced during movement
types of muscle contraction
concentric
isometric
eccentric
concentric contraction
muscle shortens
eccentric contraction
muscle lengthens
isometric contraction
muscle does not change as it is under constant tension
Newton’s laws of motion
law of..
inertia
acceleration
action/reaction
law of inertia
every opbject wilol remain in a state of rest or unifrom motion unless and external force acts upon it
law of acceleration
f=ma
the acceleration of an object is directly proportional to the force applied and inversely proportional to the mass of the object
law of action/ reaction
for every action there is an equal and opposite reaction
centre of mass
base of support
line pf gravity must be close to centre for stability
short term responses to exercise
increased HR
mircrotears
increased bl;ood supply
increased muscle temperature
increased lactate production
long term effects of exercise
muscular hypotrophy
increased energy stores
increased bone density
increased tendon strength
increased myoglobin stores
components of the respiratory system
nasal cavity - breathe in
epiglottis- beneath the tongue, prevent food in airway
pharynx- receives food
larynx- voice box
trachea- windpipe, filters dust
bronchus- divides into the lungs
bronchiolies- allow air flow
lungs-
alveoli- gaseous exchange
diaphragm- moves for inspiration
intercostal muscles- help ribcage breathe and relax
capillaries
inspiration
intercostal muscles contract to elevate the ribs
diaphragm contracts and flattens to increase thoracic cavity
more air allowed in
expiration
intercostal muscles relax to lower the ribs
the diaphragm relaxes and flattens to decrease thoracic cavity
more air out
tidal volume
amount of air inspired/ expired normally at rest
inspiratory reserve volume
the amount of extra air that can be inhaled above the tidal volume after forceful inhalation
expiratory reserve volume
the amount of extra air that can be exhaled above the tidal volume after forceful exhalation
residual volume
volume of air left in the lungs after a maximal exhalation
vital capacity
forceable breath out after maximal breath in
partial pressure
pressure that a gas exerts within a mix of gasses
slow twitch fibre 1
long-distance endurance activities
contract slowly over a prolonged period of time
high level of resistance to fatigue
small in size
mitochondrial density is high
fast twitch 2a
oxidative glycotic
large fibre
contract quickly
suitable for sprint/ power and strength
explosive movements
fast twitch 2x
suitable for explosive movements
low level of O2 production
types of energy sources
protein- last resort of energy, in the aerobic system
breaks down into amino acids and provided energy for prolonged periods - marathon
fat- twice as much energy as protein, however can only be burned aerobically along with protein
role of ATP
ATP are molecules bonded together
breaking these bonds releases energy - ADP + PC
2-3 sec of work then 1-3 mins resynetheis
ATP-PC system
1 atp formed for one mol glucose
in sarcoplasm
8-10 sec
1-3 mins
100m sprint/ weightlifiting
endothermic reaction reabsorbes the energy to create ATP
Anaerobic glycotic system
2 atp formed for one mol glucsose
sarcoplasm
fuel of glucose
1/2 mins
1 hour recovery (sped up by cool down)
400m sprint
process of glycolosis turns glucose into pyruvate if phosophofruckinasise is added
Aerobic sytem
part of krebs cycle
36 atp in the presence of oxygen
less than 90 sec
3 min recovery depending on intensity of exercise
energy continuum
the relative contribution of each energy system to am exercise performance
what causes fatigue
build-up of waste products
dehydration
EPOC
excess post-exercise oxygen consumption
amount of 02 that the body consumes during exercise that is in excess of pre-exercise oxygen consumption
more 02 requires to resynthesize atp stores
alactic debt
fast replenishment to resynethise atp
takes 1-3 min
lactacid debt
slow component but sped up with cool down
flushes out waste products
takes 1 hour
stages of recovery
thermoregulation through rehydration
48hr window of opportunity to replenish protein
benefits of warm up
prepares body for exercise
increased body temp
cappilaries dialate
better blood flow
increased bp
what is priming
high-intensity exercise before high-intensity activity- accelerates 02 uptake
increases the responsiveness to the demands of exercise
carbohydrate loading
used prior to exercise
maximise glycogen stores
intense training 6-7 days before
decrease exercise levels and increase carbs 3-4 days before
stored in liver
electrolyte solutions
hypotonic
isotonic
hypertonic
hypertonic
HIGH - sugary
more that 10%
post exercisw after high intensity
e.g marathon
hypotonic
LOWER - water
2-4%
quickly replenishes fluids and less cho replacment
max hydration
isotonic
similar osmolarity to body -
6-8% allows for quick absorption
sports drinks w/ electrolites
during exercise
supplements
creatine
sodium bicarbonate
caffine
cherry juice
vitamin d
creatine
performance enhancing replenishes atp
helps decrease recovery time
allows grreater levels of force/ intensity
can lead to bloating
sodium bicarbonate
buffers the build-up of lactate when consumed in correct quantities
if misused can cause nausea
reduces blood acidity
delays fatigue
sodium bicarbonate
buffers the build-up of lactate when consumed in correct quantities
if misused can cause nausea
reduces blood acidity
delays fatigue
