Chapter 1 - Health Fitness And Exercise & Chapter 5 - Bones And Joints Flashcards by Matteo Grech

What is health?

Health is a state of complete physical, metal and social well-being, and not merely the absence of disease

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What are some of the parts of the body that help us with physical activity?

Heart, lungs and other body systems

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Sport also helps mentally, how?

It helps in diffucult situations, teaches us how to control our emotions and teaches us how to cope with stress

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Sport also gives us a chance to feel our emotions, what are some of the ways?

Success, skilfulness, importance of being worth something and self-esteem

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What is fitness?

Fitness is the ability to meet the demands of the environment around us

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What are some examples of our environment?

Home, school, friends, family, weather, location, air quality

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Is it possible to be fit but not healthy?

Yes, it is possible because you’ll be able to do the everyday tasks but will be depressed doing them

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What are some physical benefits of exercise?

Burns up body fat, heart and lungs work more efficiently, strengthens bones, joints are more flexible and ALL give you an increased life expectancy

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If your body shape improves

“If you ____________________”

If you look good you feel good

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Humans live in groups, physical activity also helps us

Learn social skills and group behaviour

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What are some social benefits of exercise?

Helps you feel confident, meet people and make friends, develops teamwork and co-operation

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What are some mental benefits of exercise?

It is stimulating and enjoyable, relieves tension and stress, gets rid of agression, helps you sleep better

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What is performance?

Performance is how well a task is completed

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What is general or health-related fitness

This is the ability of your body to carry out everyday activities without excessive tiredness and which everyone should have

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There is 5 points to remember that everyone should have what are they?

1) Stamina/endurance/cardiovascular fitness
2) Muscular Endurance
3) Strength
4) Flexibility or suppleness
5) Body composition

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What is, stamina/endurance/cardiovascular fitness?

This is the ability to exercise the entire body for long periods of time

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What is Muscular Endurance?

This is the ability of muscles to maintain and repeat contractions without getting tired

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What is Strength?

This is the amount of force a muscle can exert against a resistance

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What is Body Composition?

This is the percentage of body weight which is fat, muscle or bone

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What is Flexibility or Suppleness?

This is the range of movement at a joint

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General fitness is also called?

Health-Related Fitness

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What is specific or skill-related fitness?

This is the ability of the body to carry out set tasks effectively and efficiently. It usually requires some sort of learning .

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There is 7 skills related to specific fitness which are:

1) Agility
2) Balance
3) Co-ordination
4) Explosive power
5) Reactions
6) Timing
7) Speed

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The 7 skills of specific fitness are:

1) Agility
2) Balance
3) Co-ordination
4) Explosive power
5) Reactions
6) Timing
7) Speed

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Agility is?

The ability to change position of the body quickly

Balance is?

The ability to retain the centre of mass above the base of support

Co-ordination is?

This is the ability to move two or more body parts together smoothly and accurately?

Explosive power is?

This is the ability to do strength performance quickly | Power= strength x speed

What are reactions?

This is the time taken between the presentation of a stimulus and the onset of the movement

Timing is?

The ability to correctlty time your movement in response to what is going on around you

Speed is?

The different rates at which a person is able to perform a movement

There are 10 factors affecting fitness

``` Age Gender Physique Diet Exercise Physical disability Illness and fatigue Drug-taking Stress The environment ```

You are usually fittest in your?

20’s, 19-26

In gender we have multiple reasons mention some?

Speed, flexibility, pregnancy, strength, bone structure

Physique is?

The build and shape of your body

Diet is?

The certain substances for energy, growth and repair, you get them from food

No matter how fit unfit you are, regular ________, makes you fitter

Exercise

Physical disability is?

When a part of your body doesn’t function properly

Illness and fatigue is?

When you are tired or ill and are less fit for any activity

The environment is?

Anything around you

Question on Drug-Taking True or False: Any substance lowers your fitness

True

What is somatotyping?

Somatotyping is how we describe our build, how fat, how muscular or how linear

We inherit what from our parents?

Our body shape but we can train to get stronger

3 different types of extremes in somatotyping which are?

Endomorph Mesomorph Ectomorph

Describe endomorph

Wide hips and narrow shoulders, a lot of fat, slim wrists and ankles

Describe ectomorph

Very little body fat, narrow shoulders and hips, thin face and high forehead, thin narrow chest and abdomen, thing legs and arm, vert little muscle and body fat

Describe mesomorph

Broad shoulders and narrow hips, large head, muscular body, strong forearms and thighs

Some stuff are out of our control of our body, give 2 examples?

Height and bone structure

Bones don’t stop growing until early _______?

Twenties

In a long bone name the: End Part Long shaft in the middle

Ephysis | Diaphysis

What is the role of the cartilage and exercise makes it become __________?

Protects the ends from rubbing together, thicker

What does the impact bone do and it thickens when we?

It protects the bone from breakages, train and exercise

What is the Marrow cavity?

Makes blood cells (red and white)

What does the periosteum do?

Helps tendons join to the bone

Role of the spongy bone?

Makes blood cells and absorbs shock

How many bones do we have and what holds them together?

206 and joints called ligaments

Name some bones, the type of bone they are and where they’re found

``` Cranium, flat, skull Fibula, long, foot Tibia, long, foot Femur, long, leg Patella, flat, knee cap Vertebrae, irregular, back ```

Tarsals, metatarsals, phalanges are found in the?

Ankle

Metacarpals, carpals, phalanges are found in the?

Wrist

What are the four functions of the skeleton?

Shape and support Protection Movement Blood production

What are the 4 different types of bones?

Long Short Flat Irregular

Acts as a lever for movement, allows us to perform delicate movement, what type of bone is this?

Long bone

Provides movement in lots of direction, what type of bone is this?

Short bones

Protects delicate organs and gives a big surface area for muscle attachment, what type of bone is this?

Flat bones

Protects the spinal cord and provides support, what type of bone is this?

Irregular bone

Bones start life as: A) Cartilage B) Periosteum C) Carbon Fiber

A) Cartilage

Over the years they turn into bones, this is called?

Ossification

Ossification is the?

Development and growth of a bone

At around 9 years old 2 bands of cartilage remain these are called?

Growth/Epiphyseal Plates

At young ages kids shouldn’t do too much of some exercise, these are?

Weight training, hard-contact sports and long distance running

In bones protein builds ______ and repairs __________

Cells and repairs damage

Vitamins help absorb?

Calcium

Minerals give us strong?

Bones

__________ & ____________ cannot be stored in the body so we need a regular supply

Vitamins & minerals

Osteoblasts make _______ | Osteoclasts __________

Make new bone | Break it down

As you age bones get?

Lighter

Women suffer from __________ where bones get so weak they break easily

Osteoporosis

What can prevent osteoporosis?

Cardiovascular exercise

Our body has different systems, they work together to make?

The human body

The skeletal system is made up of?

Bones and joints

The muscular system is made up of?

Muscles

The circulatory system is made up of?

Blood, heart and blood vessels

Respiratory system is made up of?

Lungs and breathing tube

The nervous system includes?

Brain, spinal cord and nerves

What is the cervical vertebrae

This is the neck, provides attachment for neck muscles that include ‘atlas and axis’

The thoracic vertebrae is composed of?

Attached to the ribs and are part of the chest area

Is the lumbar vertebrae the largest or smallest individual vertebrae?

It is the largest

What is the sacrum?

It is fused together and is a large triangular bone

What is the coccyx?

Fused together and is remains of a tail

What are the numbers we remember for the amount of bones in each section?

7, 12, 5, 5, 4

What is the difference between the atlas and axis?

The axis rotates side to side | The atlas moves up and down, for example to nod

Extension means?

Straightening a part of its body to its normal position

What does flexion mean?

Flexion means to bend it

What does adduction mean?

Adduction means towards the middle

What does abduction mean?

Abduction is a sideways movement of a limb

Another frase for synovial joints is?

Freely movable

This is the most moveable joint in the body, examples are hip joint and shoulder joint, what joint is this?

Ball and socket joint

This joint can swing backwards and forwards, example are elbow and knee joint, what joint is this?

The hinge joint

Describe and give an example of the pivot joint?

Joint allows rotation and examples are: atlas and axis, radius and ulna

Describe and give an example of the gliding joint?

These glide over each other, little movement in all directions, gives least movement, examples are: carpals and tarsals, joints between vertebrae

The condyloid and saddle joint are found where and what movement does it allow?

Condyloid found in the wrist, saddle in thumb - saddle and condyloid allow flexion, extension, abduction and addcution

What is the role of ligaments?

Hold a joint in place and are strong cords

What do tendons do?

They are cords that connect muscle to bone, found in calf and heel

Joints are?

Where 2 or more bones meet

What are fixed or immovable joints?

These are joints which are fixed and cannot be moved, the give great strength an example is in the cranium

What are slighlty movable joints?

These joints can move a bit, they are held together by ligaments and joined by cartilage. They are found in between your vertebrae and ribs

What are freely movable joints, explain in very good detail.

A good example is the knee joint, the outer sleeve is called the joint capsule, they have a liquid called synovial membrane, the small gap between is called the joint cavity, covered by cartilage, ligaments hold the bones together and keep them in place

What is dislocation?

This is when a bone is pulled out of its normal position