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A Level PE revision (Y1) > Applied Anatomy and Physiology + Exercise Physiology > Flashcards

Applied Anatomy and Physiology + Exercise Physiology Flashcards

1
Q

What is the full name for Type 1 Muscle fibres?

A

Slow Oxidative

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2
Q

What is the name for type 2a muscle fibres?

A

Fast Oxidative Glycolytic

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3
Q

What is the name for type 2b muscle fibres?

A

Fast Glycolytic

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4
Q

What type of contraction occurs when there is no change in length?

A

Isometric

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5
Q

What type of contraction where the muscle length shortens to produce force?

A

Concentric

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6
Q

What is the contraction type when the muscle lengthens under tension?

A

Eccentric

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7
Q

What are the three phases of the Cardiac Cycle?

A

Diastole, Atrial Systole, Ventricular Systole

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8
Q

How long does diastole take?

A

0.4s

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9
Q

How long does ventricular systole take?

A

0.3s

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10
Q

How long does atrial systole take?

A

0.1s

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11
Q

What is a motor unit?

A

A motor neurone and a number of muscle fibres.

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12
Q

Where are electrical impulses sent from for muscular contraction?

A

Central nervous system

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13
Q

What is the name of the neurotransmitter that transmits the action potential across the synaptic cleft?

A

Acetylcholine

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14
Q

What happens if the action potential reaches the threshold charge?

A

All of the muscle fibres in the motor unit will contract or none at all (ALL OR NOTHING LAW).

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15
Q

Flexion and extension occur along which plane of movement?

A

Sagittal

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16
Q

Abduction and adduction occur along which plane of movement?

A

Frontal

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17
Q

Horizontal flexion and extension occur along which plane of movement?

A

Transverse

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18
Q

What is heart-rate?

A

The number of times the ventricles contract in one minute.

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19
Q

What is the resting average heart-rate?

A

70bpm

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20
Q

If HR is 60bpm or below, what is this known as?

A

Bradycardia

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21
Q

What is the anticipatory rise of HR?

A

A slight increase in HR before exercise caused by the release of adrenaline.

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22
Q

What happens to HR when oxygen demand is being met?

A

A steady state is reached or a plateau.

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23
Q

What is stroke volume?

A

The volume of blood ejected from the heart per ventricular contraction.

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24
Q

What is an untrained SV volume at rest?

A

70-90ml per contraction

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25
Q

What is a trained SV volume at rest?

A

90-110ml per contraction

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26
Q

At submaximal exercise what is a SV value for an untrained performer?

A

120-140ml per contraction

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27
Q

At submaximal exercise what is a SV value for a trained performer?

A

160-200ml per contraction

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28
Q

What happens to SV at maximal exercise?

A

A slight drop due to less filling time.

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29
Q

What is does Q stand for?

A

Cardiac output (L/MIN)

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30
Q

What is Q at rest?

A

5L/MIN

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31
Q

What is the definition of cardiac output?

A

Volume of blood ejected from the heart per minute (L/MIN)

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32
Q

How is Q calculated?

A

Q = SV x HR

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33
Q

What is Q at submaximal exercise for an untrained performer?

A

10-15L/MIN

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34
Q

What is Q at submaximal exercise for a trained performer?

A

15-20L/MIN

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35
Q

What is Q at maximal exercise for an untrained performer?

A

20-30L/MIN

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36
Q

What is Q at maximal exercise for a trained performer?

A

30-40L/MIN

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37
Q

What is the path of the electrical impulse in the conduction system?

A

SA Node/Across the atria/AV node/Bundle of His/Purkynje fibres

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38
Q

What is Starling’s Law?

A

Stroke Volume (and therefore Q) is directly determined by Venous Return.

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39
Q

Identify 5 mechanisms of venous return….

A 
Pocket Valves
Muscle Pump
Respiratory Pump
Smooth Muscle
Gravity
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40
Q

What is the name of the mechanism responsible for blood redistribution?

A

Vascular shunt mechanism

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41
Q

During exercise what % of blood goes to the muscles and organs?

A

80% Muscles 20% Organs

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42
Q

During rest what % of blood goes to the muscles and organs?

A

20% Muscles 80% Organs

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43
Q

What is the name of the ring-shaped tissue which allows or prevents blood flow to certain area of the body?

A

Pre-Capillary Sphincters

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44
Q

Which blood vessels vasoconstrict or vasodilate?

A

Arterioles

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45
Q

What is the name of the process of a blood vessel tightening?

A

Vasoconstriction

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46
Q

What is the name of the process of a blood vessel opening?

A

Vasodilation

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47
Q

Which centre is responsible for blood redistribution?

A

VCC - Vasomotor Control Centre

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48
Q

Where is the VCC located?

A

Medulla Oblongata

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49
Q

What type of control is the VCC under?

A

Autonomic control - Autonomic nervous system

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50
Q

Which nervous system does the VCC use?

A

Sympathetic Nervous System

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51
Q

VCC - What do chemoreceptors detect?

A

Changes in lactic acid, Co2, O2, pH.

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52
Q

VCC - What do baroreceptors detect?

A

Changes in blood pressure

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53
Q

What do proprioceptors detect?

A

Changes in movement

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54
Q

Which centre is responsible for the cardiac system?

A

Cardiac Control Centre - CCC

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55
Q

Which two systems does the CCC use?

A

Sympathetic (increases HR) and Parasympathetic Nervous System (decreases HR)

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56
Q

Which nerve is used to speed up HR?

A

Accelerator Nerve

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57
Q

Which nerve is used to slow down HR?

A

Decelerator or vagus nerve

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58
Q

What are the names of the control types from the 321 rule?

A

Neural-Intrinsic-Hormonal

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59
Q

Name the receptors involved in detecting change to inform the CCC.

A

Proprioceptors, Thermoreceptors, Baroreceptors, Chemoreceptors.

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60
Q

What are the two aspects of intrinsic control?

A

Temperature and Starling’s Law

61
Q

How does temperature impact directly on HR?

A

Increases firing rate of the SA node, increases speed of nerve impulses.

62
Q

According to Starling’s Law, what happens if venous return increases?

A

Increased SV and Q

63
Q

What is the hormone involved in hormonal control of the heart?

A

Adrenaline from the adrenal gland

64
Q

What is the impact of adrenaline on the heart?

A

Increased SA node firing rate, increased strength of ventricular contraction.

65
Q

Which nervous system overrides the other to regulate HR?

A

The parasympathetic nervous system overrides the sympathetic to slow down HR.

66
Q

What does VE stand for?

A

Minute ventilation (L/MIN)

67
Q

What is minute ventilation?

A

The volume of air inspired or expired for one minute (L/MIN)

68
Q

At rest what is VE?

A

7.5L/MIN

69
Q

What can VE reach during exercise?

A

200L/MIN

70
Q

How do you calculate VE?

A

VE = TV x f

71
Q

What is TV?

A

Tidal volume (volume of air inspired per breath)

72
Q

How much is an average TV at rest?

A

500ml

73
Q

How much is TV during sub-max exercise?

A

3L

74
Q

How much is TV during maximal exercise?

A

4L

75
Q

What is breathing frequency (f) during rest?

A

12-15

76
Q

What is breathing frequency (f) during exercise?

A

50-60

77
Q

What are baroreceptors known as during the respiratory system?

A

Stretch receptors

78
Q

What do baroreceptors detect in the respiratory system?

A

Stretch of the alveolar wall

79
Q

What are the two centres in the RCC?

A

Inspiratory and expiratory centres

80
Q

What is the acronym to remember breathing mechanics?

A

MMVPA

81
Q

What does MMVPA stand for?

A

Muscles Movement Volume Pressure Air

82
Q

What muscles are involved in inspiration at rest?

A

External intercostal muscles

83
Q

What muscles are involved in inspiration during exercise?

A

Scalenes, Sternocleidomastoid.

84
Q

What muscles are involved in expiration during exercise?

A

Internal Intercostal muscles, Rectus Abdominus, Diaphragm, Obliques.

85
Q

What is the name of the space where the air rushes in and out of?

A

Thoracic cavity

86
Q

When discussing inspiration and expiration during EXERCISE, what PHRASE must you use in an exam answer?

A

more than at rest

87
Q

Which nerve sends electrical impulses to the intercostal muscles?

A

Intercostal nerve

88
Q

Which nerve sends electrical impulses to the diaphragm?

A

phrenic nerve

89
Q

What are the main macronutrients?

A

Protein, Fats, Carbohydrates

90
Q

What are the main micronutrients?

A

Vitamins, Minerals

91
Q

What percentages are the recommended amount of macronutrients?

A

Carbohydrates 55%
Protein 15%
Fat 30%

92
Q

What are proteins made up of?

A

Amino acids

93
Q

What are the two main types of fats?

A

Saturated and Unsaturated

94
Q

What are the two types of cholesterol?

A

High Density Lipoproteins (HDLs) and Low Density Lipoproteins (LDLs)

95
Q

What is the good type of cholesterol?

A

HDLs

96
Q

What is the recommended daily allowance of calories for a woman?

A

1940kcal/day

97
Q

What is the recommended daily allowance of calories for a men?

A

2550kcal/day

98
Q

How do you calculate energy balance?

A

Energy balance = Energy intake - Energy expenditure

99
Q

What does MET stand for?

A

Metabolic Equivalent Task

100
Q

How many METS is resting equivalent to?

A

1 MET

101
Q

In terms of energy expenditure, how many calories is 1 MET equal to.

A

1 MET = 1kcal per kg per hour.

102
Q

Identify the principles of training

A

Moderation, Reversibility, Specificity, Progression, Overload, Variation

103
Q

What are the principles of overload?

A

Frequency
Intensity
Time

104
Q

What are the three cycles that make up a periodised training programme?

A

Macrocycle, Mesocycle, Microcycle

105
Q

How long is a microcycle?

A

1-3 weeks

106
Q

How long is a mesocycle?

A

1-4 months

107
Q

How long is a macrocycle?

A

Usually one whole season eg. 1 year

108
Q

What are the training phases of periodisation?

A

Preparatory general, Preparatory specific, Competition, Transition.

109
Q

What are the purposes of periodisation?

A

Organising training, peaking at the right time, avoiding injury and burnout.

110
Q

What is tapering?

A

Reducing training volume or intensity prior to competition to ensure the performer is ready.

111
Q

What is static flexibility?

A

Range of motion around a joint without reference to speed of movement.

112
Q

What is dynamic flexibility?

A

Range of motion around a joint with reference to speed of movement.

113
Q

What are the factors affecting flexibility?

A
  • Type of joint
  • Length of and elasticity of surrounding tissue
  • Age
  • Gender
  • Injury
114
Q

Name five different flexibility training methods.

A

Static stretching, dynamic stretching, ballistic stretching, isometric stretching, PNF.

115
Q

How long should static stretches be held for?

A

10-30 seconds

116
Q

How many times should a static stretch be repeated?

A

3-6 times

117
Q

How long should an isometric stretch be held for?

A

7-20 seconds

118
Q

How can you change the intensity with flexibility stretching?

A

Number of repetitions, the point the stretch is taken to.

119
Q

Name 2 methods of measuring flexibility.

A

Goniometer, sit and reach test,

120
Q

What is aerobic capacity?

A

The ability to take in, transport and use oxygen to sustain prolonged periods of aerobic/sub-maximal work

121
Q

What is VO2 Max?

A

The highest rate of oxygen consumption attainable during one minute of maximal work. Measured in ml/kg/min.

122
Q

How can you measure VO2 Max?

A

Direct Gas Analysis, Multistage Fitness Test, Queens College Step Test.

123
Q

Name factors that can affect VO2 Max.

A

Age, Gender, Genetics/Heredity, Aerobic Training.

124
Q

Name the HR training zone to develop basic endurance.

A

50-60% HR Max

125
Q

Name the HR training zone to burn fat.

A

60-70% HR Max

126
Q

Name the HR training zone to develop aerobic fitness.

A

70-80% HR Max

127
Q

Name the HR training zone to develop lactate threshold.

A

80-90% HR Max

128
Q

Name the HR training zone to develop maximum performance capacity.

A

90%-100% HR Max

129
Q

How do you calculate heart-rate training zone using the Karvonen Principle?

A

Target Training HR (bpm) =

Resting HR + % of (HR Max – Resting HR)

130
Q

What is maximum strength?

A

The maximum force the neuromuscular system can exert in a single voluntary muscular contraction

131
Q

What is elastic/explosive strength?

A

The ability to expand a maximal amount of energy in one or a series of strong movements

132
Q

What is static strength?

A

The force is applied against a resistance without any change in muscle length (movement)

133
Q

What is dynamic strength?

A

The ability of the neuromuscular system to overcome a resistance with a change in length (high speed of contraction)

134
Q

What is strength endurance?

A

The ability of a muscle to sustain repeated muscular contractions over a period of time without fatiguing

135
Q

Name 4 factors affecting strength

A

Cross-sectional area, gender, age, fibre type.

136
Q

Name 2 two tests to measure maximal strength

A

Grip dynamometer, any one rep max test.

137
Q

Name a test to measure explosive strength

A

Vertical jump test

138
Q

Name 2 tests for to measure strength endurance

A

NCF Abdominal curl test/Press up cadence test

139
Q

How does plyometric training work?

A

Eccentrically lengthening of the muscles during the movement to stretch the muscle, immediately followed by a concentric contraction (this results in more force produced).

140
Q

What is the biggest problem with plyometric training?

A

Increased risk of injury and DOMS

141
Q

How do you apply frequency to plyometric training?

A

Number of training sessions per week or number of contacts in a session.

142
Q

How many contacts should there be in a plyometric session for a beginner?

A

40 contacts

143
Q

How many contacts should there be in a plyometric session for an experienced athlete?

A

150-200 contacts

144
Q

What is atherosclerosis?

A

A form of arteriosclerosis that involves a change in the lining of arteries.

High levels of cholesterol and fat deposits form ‘fatty plaques’ on the walls.

This leads to narrowing of the lumen (space within blood vessels) and increases the chances of blood clots.

145
Q

What is angina?

A

Angina is a partial blockage of the coronary artery.

146
Q

What is a heart attack?

A

A heart attack is more sudden restriction of O2 / blood supply to the heart muscle wall.

This usually causes permanent damage

147
Q

Name as many adaptations following strength training as you can.

A

Neural:
Increased recruitment of motor units (FTG/ FOG)

Improve power output

Muscle and Connective tissue:
increased fibre size (hypertrophy)
Increased no. of fibres (hyperplasia)
Improved strength of connective tissues
Increased bone density

Metabolic function:
Increased ATP/ PC stores
Increased enzyme activity
Better lactic acid buffering capacity

148
Q

What are myoglobin?

A

Where oxygen is stored in the muscle

149
Q

What are mitochondria?

A

Where aerobic energy production occurs

A Level PE revision (Y1) (7 decks)

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