Component 1 Flashcards
1
Q
What are Voluntary Muscles
A
Found on the Skeleton
Have conscious control
Create movement
2
Q
What are Involuntary Muscles
A
Unconscious control, contract slowly and rhythmically
3
Q
What is Cardiac Muscle
A
Doesn’t tire
Unconscious control
Found in walls of heart
4
Q
Characteristics of Type 1 Muscle Fibre
A
Low force
Slow speed of contraction
High resistance to fatigue
Aerobic
High blood flow and capillary network
5
Q
Characteristics of Type 2a Muscle fibre
A
High force
medium speed contractions
moderate resistance fatigue
Both Anaerobic and anaerobic
Moderate capillary network
6
Q
Characteristics of Type 2x Muscle Fibre
A
High Force
High Speed Contractions
Low resistance to fatigue
Anaerobic
Low capillary network
7
Q
What are antagonistic muscle pairs
A
Have an agonist muscle that creates the movement and an antagonist muscle that lengthens to allow it to occur.
8
Q
Functions of the CV system (5)
A
Transport nutrients
Transport Oxygen
Transport Carbon dioxide
Clotting of wounds
Regulate body temperature
9
Q
What is vascular shunting
A
Movement of blood to the working areas from the inactive areas.
10
Q
What is vasoconstriction
A
Lumen gets smaller to lessen flow of blood flow through the vessel
11
Q
What is Vasodilation
A
lumen gets wider to allow more blood flow through.
12
Q
Structure of Artery
A
Thick muscular walls
small lumen
high pressure
carry blood away
13
Q
Structure of Vein
A
Thin walls
Wide lumen
Valves
14
Q
Structure of Capillary
A
Very thin walls (1 cell)
Small lumen
Gaseous exchange
15
Q
What is the function of Valves
A
Prevent back flow of blood
15
Q
What is the function of the septum
A
Separates the right and left sides of the heart
16
Q
What is the function of Veins
A
take blood into heart
17
Q
What is function of artery
A
take blood away from heart
18
Q
What does Pulmonary Artery do
A
blood from heart to the lungs
19
Q
What does Pulmonary vein do
A
Bring oxygenated blood from lungs into the heart
20
Q
What does the Vena Cava do
A
Bring deoxygenated blood from the body into the heart
21
Q
What does the Aorta do
A
Take oxygenated blood from the heart and distributes to the body
22
Q
What do Red Blood Cells do
A
Carry O2 and Co2
23
Q
What do White Blood Cells do
A
fight infection and disease
24
What do platelets do
Prevent bleeding by clotting the blood
25
What does plasma do
Carry and suspends the blood cells
26
What are the valves in the heart
TSB
Tricuspid
Semi Lunar
Bicuspid
27
Composition of inhaled air
Nitrogen - 78%
Oxygen - 21%
Carbon dioxide - 0.04%
28
Composition of exhaled air
Nitrogen - 78%
Oxygen - 16%
carbon Dioxide - 4%
29
What is respiration rate
Number of times you breathe in and out per minute
30
What is tidal volume
The volume of air you breathe in and out per breath
31
What is vital capacity
Maximum amount of air your lungs can hold
32
What is residual volume
Volume left in lungs after fully exhaling
33
What is VO2 max
The maximum amount of oxygen your body can use per minute
34
What is the alveoli
Tiny air sac in the lungs
Thin walls
used for gaseous exchange
moist lining
lots of capillaries
35
What is the trachea
comes from the nose and mouth down to bronchus
36
What is bronchus
left and right branches off of the trachea
37
What are bronchioles
Come off the bronchus and deliver air to alveoli
38
What is the process of inspiration
Intercostal muscles contract and pull the ribs up and out
Diaphragm contracts and pressure decreases so air floods in to fill the cavity
39
Process of expiration
Intercostal muscles relax and ribs move down and in
Diaphragm relaxes and expels air from lungs
40
What is the equation for aerobic respiration
Glucose+O2->co2+h2o+Heat+Energy
41
What is the equation for anaerobic respiration
Glucose->Lactate+Energy
42
Carbohydrate facts
Energy source for both aerobic and anaerobic uses
Don't need oxygen to break down
Not as much energy as fat
faster to break down than fat
43
Fats facts
Energy source for aerobic activities
Need oxygen to break down
Slow to break down
high in energy once broken down
44
Short Term effects on Muscular system
increased O2 demand
Lactic acid accumulation
muscle fatigue
micro tears
45
Short term effects on CV system
Increased HR
Increased Stroke Volume
Increased Cardiac Output
Increased Systolic BP
Vascular shunting
46
Short term effects on respiratory system
increased O2 demand
Increased breathing rate
Higher tidal volume2
O2 debt
47
Cardiac output
Stroke volume x HR
48
Long term effects on Skeletal system
increased bone density
stronger ligaments and tendons
reduced risk of osteoporosis
49
Long term effect on Respiratory system
Increased alveoli count
More capillaries
Increased strength of diagrams and intercostal muscles
Increased tidal volume and vital capacity
50
Long term effect on Muscular systems
Hypertrophy
increased myoglobin content
Increased strength
Increased tolerance to lactic acid
51
Long term effect on CV system
Increased elasticity
Reduced resting bp and HR
cardiac hypertrophy
more red blood cells
increased VO2 Max
52
How to remember planes and axes
fat skateboarders try very silly flips
53
What is Frontal Plane
Joins with sagittal axis
Separates front and back of body
Cartwheel
54
What is sagittal axis
Join with frontal plane
Goes from front to back
Cartwheel
55
What is Sagittal plane
Joins with Frontal axis
Separates left and right of body
somersault
56
What is Frontal axis
Joins with sagittal plane
Goes from left to right through the body
Somersault
57
What is Transverse plane
Joins with vertical axis
Separates top and bottom halves
Full twist
58
What is vertical axis
Joins with transverse plane
Goes from top to bottom though centre line
Full twist
59
How to remember levers
FLE 123
60
What is a 1st class lever
Fulcrum surrounded by effort and load
Header in Football
61
What is 2nd class lever
Load surrounded by fulcrum and effort
Calf raises
62
What is 3rd class lever
Effort surrounded by load and fulcrum
Bicep curl
63
Mechanical advantage of 2nd Class lever
Provide force to lift heavy loads
Load is closer to fulcrum than effort
64
Mechanical disadvantage of 2nd class lever
small range of movement and can't move it quickly
load is closer to fulcrum than effort
65
Mechanical advantage of 3rd class lever
provides speed and a wide range of movement
Effort is closer to fulcrum than load
66
Mechanical disadvantage of 3rd class lever
greater force is needed to lift the weight
Effort closer to fulcrum than load
67
What does Fitness mean
Ability to meet demands of the environment
68
What does health mean
a state of complete emotional, physical and social well-being, not merely the absence of disease
69
What does exercise mean
a form of activity done to maintain and improve health or physical fitness
70
What does performance mean
How well a task is completed
71
What is the test for CV fitness
Cooper 12 min run
72
What is test for muscular endurance
1 min press up or sit up
73
What is test for flexibility
sit and reach test
74
What is test for reaction time
Ruler drop test
75
What is test for power
Vertical jump test
76
What is test for speed
30m sprint test
77
What is test for agility
Illinois agility test
78
What is test for balance
standing stork test
79
What is test for strength
grip dynamiter
80
What are the components of fitness (11)
CV fitness
Muscular endurnace
Flexibility
Reaction time
Power
Speed
Agility
Balance
Coordination
Body Comp
Strength
81
What are the Principles of training
(FIRSTOP)
F.I.T.T
Individual needs
Reversibility
Specificity
Thresholds
Overtraining
Progressive Overload
82
What are the types of training
( I watch Coventry city play football)
Interval Training
Weight Training
Continuous Training
Circuit Training
Plyometric Training
Fartlek Training
83
Karnoven formula
220-age
84
What are the training thresholds
60%-80% aerobic
80%-90% anaerobic
>100% dead
85
Methods of injury prevention (10)
PAR-Q
Allow recovery time
Warm-up
Correct clothing
Apply the rules
Correct equipment
Check equipment
Check facilities
Apply Principles of training
Balanced competition
86
What are the types of fracture
Compound - open (broken skin)
Simple - Bone breaks (intact skin)
Greenstick - breaks one side and bends the other
Stress - Small crack
87
What is a sprain
ligament is torn
Symptoms - Pain, bruise, swelling
Treatments- RICE
88
What is a strain
tear to muscle or tendon
Symptoms - Pain, bruise, swelling
Treatments - RICE
89
What is Tennis/Golfers elbow
Tendons in joint are inflamed
Tennis is outside
Golfers is inside
Symptoms - Pain, swelling
Treatments - RICE
90
What is torn cartilage
Small tears in cartilage
Symptoms - Pain, swelling, stiffness
Treatments - RICE + strengthening exercise
91
What is Abrasions
Minor injuries to the skin
Symptoms - Pain, swelling
Treatments - Clean, cover and pressure
92
What is concussion
Brain shaking in the skull
Symptoms - headache, confusion, dizziness, nausea
Treatments - monitor closely
93
What is dislocation
Bone comes out of its place
Symptoms - Pain, swelling, misshapen joint
Treatments - medical attention to put into place
94
What is RICE
Rest
Ice
Compression
Elevate
95
What are the 3 phases of a warm-up
Pulse raiser
Stretching
Skill specific drills
96
What are 2 phases of cool down
Light exercise
Stretching
97
What are anabolic steroids
Train longer and harder. Increase protein synthesis
Risks - Liver damage, CHD, Testicular atrophy, Infertility, Mood Swings
Who - Rugby, Weight lifting, Boxers
98
What are Beta Blockers
Slow heart rate and reduce anxiety
Risks - disturb sleep, low blood pressure, slow rh
Who - archery, diving, shooting
99
What are Diuretics
quick water weight loss
Risks - dehydration, nausea, heart failure, kidney failure
Who - Boxers, Jockey, Drug cheats
100
What are Narcotic Analgesics
Increase pain threshold
Risks - nausea, anxiety, kidney damage, liver damage, addiction, further injury
Who - Football, boxer, sprinters
101
What is EPO
Increased red blood cell
Type of peptide hormone
Risks - thick blood, blood clots, heart failure, strokes
Who - Endurance athletes
102
What is HGH
Gain muscle mass and burn fat
Risks - Arthritis, heart failure, abnormal hands and feet
Who - Weightlifting, sprinter
103
What are stimulants
increase alertness, reduce tiredness
Risks - Insomnia, Anxiety, irregular heart rate
Who - Rugby, Boxing
104
What is blood doping
Blood is put into the performer before an event for better O2 transport
Risks - Infection, blood clots, stroke, HIV/Hepatitis
Who - Endurance athletes
