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a level p.e > component 1 - anatomy & physiology > Flashcards

component 1 - anatomy & physiology Flashcards

1
Q

what are ligaments ?

A

slightly elastic criss cross collagen fibres which attach bone to bone

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2
Q

what do ligaments do ?

A

attach bone to bone

strengthening/stabilising joints together to allow normal joints range of motion
preventing joint dislocations

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3
Q

what are tendons ?

A

parallel collagen fibres, which allow more elasticity, attach bone to muscle

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4
Q

what do tendons do ?

A

attach bone to muscle
transmit muscular force to bones which creates motion

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5
Q

what are the 2 types of cartilage ?

A
  • articular/hyaline
  • fibro
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6
Q

what is articular cartilage and what does it do ?

A
  • smooth shiny cartilage that covers the ends of bones
  • forms a smooth firm surface between articulating bones
  • reduces friction
  • acts as a shock absorber
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7
Q

what is fibro cartilage, what does it do ?

A
  • tough, slightly flexible cartilage
  • acts as a shock absorber and lubricant
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8
Q

give an example as to where fibro cartilage is found ?

A
  • between individual vertebrae
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9
Q

what is synovial fluid ?

A

fluid which reduces friction between articulating bones
within joint cavity adds stability to the joint

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10
Q

what is the joint capsule ?

A

2 layered outer tough fibrous capsule layer
surrounds joint cavity
provides strength & support between bones

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11
Q

what is the bursa ?

A

a fluid filled sac containing synovial fluid
adds stability/lubrication between tendons/ligaments/bones

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11
Q

what is synovial membrane ?

A

the inner layer covering internal surfaces

secretes synovial fluid, lubricating the joint allowing a greater range of motion

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12
Q

what do the pads of fat do ?

A

acts as a cushion between fibrous capsule and bone/muscle
helps to stabilise and absorb shock at joints

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13
Q

what is the menisci, what does it do ?

A

tough wedge of fibro cartilage
improves stability between articulating bones
shock absorbers - reduces damage to joint surfaces

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14
Q

what are the 3 types of joint ?

A
  • fixed/fibrous (immovable joints)
  • cartilagnious joints (slightly movable)]
  • synovial joints (freely movable)
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15
Q

what are fixed/fibrous joints ?

A
  • allow little/no movement between the joint
  • joints are interlocked and held together by connective tissue, or they are fused together
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16
Q

give an example of where a fixed/fibrous joint is

A

cranium - fused joints

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17
Q

what are cartilagnious joints ?

A
  • where articulating bones are further apart/separated by pads of fibro cartilage
  • fibro cartilage compresses - acting as a shock absorber
  • allows some movement in various directions
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18
Q

what are synovial joints ?

A
  • bone surfaces covered with a layer of articular cartilage and enclosed by a fibrous joint capsule which has synovial fluid
  • most joints are synovial
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19
Q

give an example of where a cartilagnious joint is ?

A
  • between individual vertebrae
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20
Q

give an example of where a synovial joint is ?

A
  • at the hip joint
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21
Q

what are the 6 types of synovial joints ?

A
  • pivot
  • hinge
  • ball and socket
  • saddle
  • gliding
  • condyloid
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22
Q

how do pivot joints move ?

A
  • permits rotation of 1 bone around another
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23
Q

give an example of a pivot joint movement

A
  • at the elbow to turn your hand over
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24
Q

what movement does a hinge joint allow ?

A
  • back and fourth motion
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25
Q

where are hinge joints found ?

A

elbow
knee
hip

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26
Q

what type of movements do hip joints allow ?

A

flexion/extenstion

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27
Q

what movement does the saddle joint allow ?

A

most directions

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28
Q

where is the saddle joint found ?

A

base of thumb

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29
Q

what movement do ball and socket joints allow ?

A
  • widest range of movement
  • abduction/adduction
    -flexion/extension
    -rotation
  • circumduction
  • medial/lateral rotation
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30
Q

give an example as to where a ball and socket joint can be found ?

A

at the shoulder

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31
Q

what movement does the condyloid joint allow ?

A
  • like ball and socket joints but with flatter/oval surfaces
  • great range of movement, no rotation
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32
Q

give an example as to where the condyloid joint can be found ?

A

at the wrist

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33
Q

what movement does a gliding joint allow ?

A

sliding motion of one bone over another
- allows flexion/extension
- allows lateral flexion

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34
Q

where are gliding joints found ?

A
  • ends of collar bones, between wrist bones, vertebrae column
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35
Q

what are the 3 planes of movement ?

A

saggital
transverse
frontal (coronal)

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36
Q

what is the saggital plane ?

A

a vertical plane which divides your body into left and right

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37
Q

what type of movement is allowed in the saggital plane ?

A

flexion/extension
dorsi/plantar flexion

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38
Q

give an example of a movement in the saggital plane ?

A

walking
squatting

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39
Q

what is the frontal plane ?

A

divides body into front and back

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40
Q

what type of movement does the frontal plane allow ?

A

abduction/adduction

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41
Q

give an example of a movement in the frontal plane ?

A

star jump

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42
Q

what is the transverse plane ?

A

divides body into top and bottom

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43
Q

what type of movement does the transverse plane allow ?

A

rotation -lateral/medial
horizontal flexion/extension

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44
Q

give an example of a movement in the transverse plane ?

A

twisting

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45
Q

what is flexion ?

A

angle between 2 bones decrease

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46
Q

give examples of flexion ?

A

bicep curl
landing

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47
Q

what is extension ?

A

angle between 2 bones increases

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48
Q

give an example of extension ?

A

taking off
bicep curl

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49
Q

what is abduction ?

A

lateral movement away from the body midline

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50
Q

give an example of adduction and abduction ?

A

star jump
breaststroke
butterfly
straddle jump

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51
Q

what is adduction ?

A

lateral movement towards the body midline

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52
Q

what is medial rotation ?

A

front part of body rotates towards the midline

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53
Q

what is lateral rotation ?

A

front part of body rotates away from the midline

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54
Q

give an example of medial and lateral rotation ?

A

tennis shot - shoulder

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55
Q

what is circumduction ?

A

movement combination through multiple planes of motion

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56
Q

give an example of circumduction ?

A

arm circle
butterfly
bowling in cricket

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57
Q

what is the agonist ?

A

the muscle shortens with force to initiate or cause/control the movement

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58
Q

what is the antagonist ?

A

muscle lengthening in opposition to the agonist

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59
Q

what is the fixator ?

A

muscle statically stabilizers joint to make movement more efficient

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60
Q

what are the types of isotonic contraction ?

A

concentric
eccentric

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61
Q

what does isotonic mean ?

A

muscle changes in length with force

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62
Q

what is concentric muscle contraction ?

A

muscle shortening whilst exerting a force

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63
Q

what type of muscle contraction does the agonist go with ?

A

concentric

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64
Q

what is eccentric muscle contraction ?

A

muscle lengthening whilst exerting a force

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65
Q

what is isometric contraction ?

A

no change in muscle length but it is exerting a force

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66
Q

how do muscles work in pairs ?

A

as the agonist shortens concentrically, its antagonist lengthens in opposition

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67
Q

if the muscle is shortening, what is the function and contraction ?

A

agonist
concentric

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68
Q

if the muscle is lengthening, what is the function and contraction ?

A

antagonist
OR
agonist and eccentric IF there is a force

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69
Q

if the muscle is static, what is the function and contraction ?

A

fixator
isometric

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70
Q

what happens to the biceps brachi in terms of muscles and types of contraction, planes during flexion at the elbow joint in a bicep curl ?

A

agonist
concentric
saggital plane

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71
Q

what happens to the biceps brachi in terms of planes, muscle types and contraction during extension at the elbow joint during a controlled downward extension phase in a bicep curl ?

A

-muscle lengthens
- agonist - as it is with force
eccentric
saggital

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72
Q

what happens to the biceps brachi in terms of planes, muscle types and contraction when holding the weight half way down at 90 degrees in a bicep curl ?

A
  • fixator
  • isometric contraction
  • saggital
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73
Q

at the knee hinge joint, which muscles are the agonists during flexion ?

A
  • biceps femoris
  • semitendinosus
  • semimembranosus
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74
Q

at the knee hinge joint, which muscles are the agonists during extension ?

A
  • rectus femoris
  • medialis vastus
  • lateralis vastus
  • vastus intermedius
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75
Q

what type of joint is at the knee ?

A

hinge - synovial joint

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76
Q

what are the articulating bones at the knee

A

femur / tibia, patella

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77
Q

what joint type is at the hip ?

A

ball and socket synovial joint

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78
Q

where are the articulating bones at the hip ?

A

acetabulum / pelvis & head of femur

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79
Q

what is the agonist muscle during flexion at the hip ?

A

illiopsoas

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80
Q

what is the agonist muscle at extension of the hip ?

A

gluteus maximus

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81
Q

what is the agonist muscle at abduction at the hip ?

A

gluteus medius

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82
Q

what is the agonist muscle for adduction at the hip ?

A

adductor longus
adductor magnus / adductor brevis

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83
Q

what is the agonist muscle in medial rotation at the hip ?

A

gluteus medius and gluteus minimums

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84
Q

what is the agonist muscle at lateral rotation at the hip ?

A

gluteus maximus

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85
Q

what is the joint type of the spine

A

cartilaginous / gliding / pivot

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86
Q

what are the articulating bones at the spine

A

vertebrae / atlas & axis

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87
Q

what is the agonist muscle during flexion at the spine

A

rectus abdominus

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88
Q

what is the agonist muscle during extension at the spine

A

erector spinae grp (sacrospinalis)

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89
Q

what is the agonist muscle during lateral flexion at the spine

A

external and internal obliques

90
Q

what joint type is at the ankle

A

hinge

91
Q

what are the articulating bones at the ankle ?

A

tibia / talus / fibula

92
Q

what is the agonist muscle during dorsi flexion at the ankle

A

tibialis anterior

93
Q

what is the agonist muscle during plantar flexion at the ankle

A

gastrocnemius /
soleus

94
Q

what joint type is the wrist ?

A

condyloid

95
Q

what are the articulating bones at the wrist ?

A

ulna/radius/carpels

96
Q

during flexion of the wrist, what is the agonist muscle ?

A

wrist flexors

97
Q

during extension of the wrist what is the agonist ?

A

wrist extensors

98
Q

what joint type is at the elbow ?

A

hinge

99
Q

what are the articulating bones at the elbow ?

A

humerus/ulna/radius

100
Q

what is the agonist during elbow flexion ?

A

biceps brachii

101
Q

what is the agonist during elbow extension ?

A

triceps brachii

102
Q

what joint type is the radio-ulna ?

A

pivot

103
Q

what are the articulating bones at the radio-ulna ?

A

radius/ulna

104
Q

what is the agonist during pronation at the radio-ulna ?

A

pronator teres

105
Q

what is the agonist during supination at the radio-ulna ?

A

supinator

106
Q

what type of joint is the shoulder ?

A

ball and socket

107
Q

what are the articulating bones at the shoulder ?

A

humerus/scapula

108
Q

what is the agonist during flexion at the shoulder ?

A

anterior deltoid

109
Q

what is the agonist during shoulder extension ?

A

posterior deltoid

110
Q

what is the agonist during shoulder abduction ?

A

medial deltoid

111
Q

what is the agonist during shoulder adduction ?

A

latissimus dorsi

112
Q

what are the agonists during shoulder medial rotation ?

A

subscapularis
anterior deltoid
teres major

113
Q

what are the agonists during shoulder lateral rotation ?

A

infraspinatus & teres
minor & posterior deltoid

114
Q

what is the agonist during horizontal flexion at the shoulder ?

A

pectoralis major

115
Q

what is the agonist during horizontal extension at the shoulder ?

A

trapezius

116
Q

when flexion happens during a bicep curl, what type of contraction is happening to biceps brachii ?

A

concentric

117
Q

when elbow extension happens during a bicep curl, what type of contraction is happening to the biceps brachii ?

A

eccentric as its WITH FORCE

118
Q

when doing elbow flexion in a press up, what type of contraction is happening to the biceps brachii ?

A

eccentric contraction

119
Q

when doing elbow extension in a press up what type of contraction is happening to the biceps brachii ?

A

concentric contraction

120
Q

when doing a squat jump, what happens to the quadriceps in terms of contraction ?

A

concentric

121
Q

what type of contraction happens to the quadriceps when doing a jump landing to finish in squat ?

A

eccentric contraction

122
Q

what are the different muscle fibre types ?

A

slow oxidative type I - slow twitch
fast oxidative - glycolytic type IIa
fast glycolytic - type IIb

123
Q

what is the colour and size of SO fibres ?

A

red and small

124
Q

what is the colour and size of FOG fibres ?

A

red/white & intermediate

125
Q

what is the colour and size of FG fibres ?

A

white & large

126
Q

how any mitochondria does SO fibres have ?

A

a high number

127
Q

how many mitochondria do FOG fibres have ?

A

a moderate/high number

128
Q

how many mitochondria do FG fibres have ?

A

a low number

129
Q

how many capillaries do SO fibres have ?

A

many

130
Q

how many capillaries do FOG fibres have ?

A

a moderate to high amount

131
Q

how many capillaries do FG fibres have ?

A

few

132
Q

what is the myoglobin level of SO fibres ?

A

high

133
Q

what are the myoglobin levels of FOG fibres ?

A

moderate / high

134
Q

what are the myoglobin levels of FG fibres ?

A

low

135
Q

how much glycogen stores do SO fibres have ?

A

low

136
Q

how much glycogen stores for FOG fibres have ?

A

high

137
Q

how much glycogen stores do FG fibres have ?

A

high

138
Q

what contractile speed do SO fibres have ?

A

low

139
Q

what contractile speed do FOG fibres have ?

A

fast

140
Q

what contractile speed do FG fibres have

A

fast

141
Q

what is the myelin sheath thickness for SO fibres ?

A

thinner

142
Q

what myelin sheath thickness do FOG fibres have ?

A

intermediate thickness

143
Q

what myelin sheath thickness do FG fibres have ?

A

thickest thickness

144
Q

what is the contractile strength of SO fibres ?

A

low

145
Q

what is the contractile strength of FOG fibres ?

A

moderate strength

146
Q

what is the contractile strength of FG fibres ?

A

high strength

147
Q

what is the fatigue resistance if SO fibres ?

A

high resistance

148
Q

what is the fatigue resistance for FOG fibres ?

A

moderate resistance

149
Q

what is the fatigue resistance for FG fibres ?

A

low resistance

150
Q

what is the aerobic capacity for SO fibres ?

A

high

151
Q

what is the aerobic capacity for FOG fibres ?

A

moderate

152
Q

what is the aerobic capacity for FG fibres ?

A

low

153
Q

what is the anaerobic capacity for SO fibres ?

A

low

154
Q

what is the anaerobic capacity for FOG fibres ?

A

high

155
Q

what is the anaerobic capacity for FG fibres ?

A

high

156
Q

what are the best suited activities for SO fibres ?

A

aerobic / endurance activities
low intensity
high duration activities

157
Q

what type of activities are best suited for FOG fibres ?

A

aerobic & anaerobic
high and low
intensity and duration

158
Q

what are the best suited activities for FG fibres ?

A

anaerobic
high intensity
low duration
speed / power activities

159
Q

give an example for when SO fibres are useful

A

marathon

160
Q

give a sporting example for when FOG fibres are useful ?

A

100 m sprint

161
Q

give an example for where FG fibres are useful ?

A

shot put

162
Q

give an example for where FG fibres are useful ?

A

shot put

163
Q

what is myelin sheath/nerve conduction speed ?

A

it surrounds the motor neurone helping conduct electrical stimulus and therefore speed of innervation

164
Q

how does the thickness of myelin sheath effect the speed of the nerve impulse ?

A

thicker the sheath, faster the impulse

165
Q

how does motor neurone size affect the size of the force produced ?

A

bigger motor neurone = larger cell body and number of axons, increasing the number of muscle fibres innvervated

more muscle fibres a motor unit innervates the greater the force produced

166
Q

what is sarcoplasmic reticulum development ?

A

responsible for the delivery of calcium to the muscle cell

higher SRD = higher speed of calcium delivery = higher speed of muscle fibre stimulation

167
Q

what does mitochondria do ?

A

use oxygen to breakdown glycogen/fats/ to produce energy for ATP

168
Q

what does a higher mitochondria density mean ?

A

lots of energy is produced/ ATP BUT require supply of oxygen

169
Q

what are capillaries ?

A

small blood vessels which supply muscles with blood and allow gas exchange of oxygen into muscle cell/fibres

170
Q

how does the density of capillaries affect supply of oxygen to muscle fibres ?

A

greater density of capillaries = greater exchange of oxygen into muscle fibres

171
Q

what is myoglobin ?

A

located in muscle cells, stores and transports oxygen to the mitochondria during exercise

172
Q

what are PC stores ?

A

phospho-creatine, compound stored in a muscle cell quickly broken down ANAEROBICALLY to produce energy/ATP for muscle cell fibre contractions

173
Q

what is glycogen ?

A

converted into glucose and broken down to produce energy/ATP for muscle fibre contractions

174
Q

what are triglyceride stores ?

A

fats stored within muscle cells broken down AEROBICALLY to produce energy/ATP for muscle fibre contractions

175
Q

what is contractile speed ?

A

combination of speed of nerve impulses and speed at which the muscle fibres contract

176
Q

what activites is contractile speed suited to?

A
  • high intensity/low duration/ anaerobic explosive activities

e.g 100 m sprint

177
Q

what is contractile force ?

A

amount of force produced when the muscle fibres contract

178
Q

what activities is a high contractile force suited to ?

A

high intensity/low duration/anaerobic explosive activities

e.g 100 m sprint

179
Q

what is fatigue resistance ?

A

ability to maintain muscle contractions and resist fatigue for a high duration

180
Q

what is high fatigue resistance suited to ?

A

low intensity/high duration/aerobic endurance activities

e.g marathon

181
Q

what is aerobic/oxidative capacity ?

A

ability to use oxygen to breakdown/oxidise fats to produce energy for muscle contractions

182
Q

what activities would suit a high aerobic/oxidative capacity ?

A

low intensity/high duration/aerobic/endurance activities

e.g running lots in a game of football - 90 misn

183
Q

what is anaerobic/glycolytic capacity ?

A

ability to breakdown fats without oxygen to produce energy for muscle contractions

184
Q

what activites would suit a high glycolytic capacity ?

A

high intensity/short duration/anaerobic/explosive activities

e.g blcoks/jumps in volleyball

185
Q

which muscle fibres are recruited first ?

A

slow twitch type I

186
Q

when muscle fibres are being recruited what happens when intensity of the activity increases ?

A

fast twitch type II a are recruited to suplement slow twitch

187
Q

which muscle fibres are recruited at maximum work load ?

A

fast twitch type IIb

188
Q

what is muscle fibre recruitment always dependent on ?

A

force

189
Q

what is the principle of orderly recruitment ?

A

motor units are activated in a fixed order, based on ranking in the muscle

190
Q

what is the size principle ?

A

order of recruitment is directly related to their motor neurone size

191
Q

why are slow twitch fibres recruited first ?

A
  • they have smaller motor neurones
  • they have motor units with a lower activation threshold
192
Q

give some charactersitics of slow twitch muscle fibres ?

A
  • stimulate fewer muscle fibres
  • low speed and force
  • high fatigue reisstance
193
Q

why are fast twitch fibres recruited second ?

A

they have bigger motor neurones
they are motor units with a higher activation threshold

194
Q

fast twitch fibres have motor units with a higher activation threshold, what does this cause ?

A
  • more muscle fibres to be stimulated
  • produces a high speed and force
  • low fatigue resistance
195
Q

what is the slow twitch fibre work relief ratio ?

A

1:1 / 1:0.5

196
Q

how do slow twitch fibres recover quickly ?

A

they share the workload by contracting intermittently with a lower force and without any fatiguing by products

197
Q

how long does it take for slow twitch fibres to recover and be ready for contraction again ?

A

90 seconds

198
Q

what muscle fibre damage is done to slow twitch fibres ?

A

minimal damage as only light/moderate aerobic exercise has taken place = recovery is quick

199
Q

as aerobic training uses slow twitch fibres, apply how we’d work in the gym when doing an aerobic training session ?

A

low intensity
more work less relief

e.g 6x4 mins moderate intensity with 2 minute relief intermissions

200
Q

why is aerobic training more work less rest ?

A

slow twitch fibres recovery very quickly

201
Q

how often can aerobic training be repeated ?

A

daily, e.g daily oxygen training between intense anaerobic training as a light recovery session

202
Q

when are fast twitch fibres recruited ?

A

in the last 2-20 seconds of exercise when the performer is at a point of exhaustion and is using maximum speed and force of contraction

203
Q

how long is recovery when fast twitch fibres are recruited ?

A

2/3 minutes

204
Q

why is recovery so long for fast twitch fibres ?

A

the performer is contracting using maximum speed and force, and therefore lactic acid is a fatiguing by product. immediate stores of ATP are used

205
Q

what is the muscle fibre damage for fast twitch fibres ?

A
  • DOMS occurs
206
Q

what is DOMS ?

A

delayed onset muscle soreness (microscopic tears linked with eccentric contractions)

207
Q

when does DOMS occur ?

A

24-48 hours post exercise

208
Q

how long is recovery between training days when fast twitch fibres are recruited ?

A

4-7 + days

209
Q

what is the work relief ratio for anaerobic training ?

A

1:3+ for FG fibre recover within a session

210
Q

why is the work relief ratio for anaerobic training 1:3+ ?

A

to allow ATP recovery

less work more rest

211
Q

give an example of an anaerobic training session ?

A

2-8 repetition max high intensity work weight interval with 2-3 minute break

212
Q

how often can anaerobic training be repeated ?

A

not as regularly as fast glycolytic fibres are still damaged and need time to repair

213
Q

how long should you leave until you train the same muscle group again ?

A

48 hours

214
Q

what is your body’s core ?

A

the area around your trunk and pelvis where your center of mass is located

215
Q

what is the role of the body’s core ?

A

to act as fixators for the trunk/pelvis/lower vertebrae to support forces from your arms /legs during physical activity

216
Q

what are the 2 main core stability muscles ?

A

transverse abdominals
multifidus

217
Q

what are the benefits of a strong stable core ?

A
  • a more stable center of gravity/mass
  • reduced risk of injury / pain ( lower back)
  • improved posture / spine allignment
  • creates a more stable platform to allow more efficient movement of arms/ legs
  • weak core muscles lead to poor posture
  • muscular instability/injuries nerve irritation and lower back pain
218
Q

how can you train to improve core strength ?

A

swiss ball and pilates
the plank

219
Q

what is the role of the rotator cuffs ?

A
  • muscles which work together to provide the shoulder muscles with dynamic stability and help control the joint during rotation
220
Q

what are the rotator cuff muscles ?

A
  • subscapularis
  • infaspinatas
  • teres major
  • super spinatus
221
Q

where are rotator cuffs important ?

A

important in throwing sports e.g cricket

they stabilize the shoulder joint when you released the ball

222
Q

what are common injuries that rotator cuff muscles undergo ?

A

tears of tendons / muscles
inflammation of structures in the joint

a level p.e (16 decks)

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