Component 1 (harder topics) Flashcards
What is the role of short bones? Give an example
Help provide stability and support with little movement e.g carpals and tarsal
What are pivot joints? Give an example
Allows bones to rotate e.g rotating our neck
What are ball and socket joints? Give an example
Allows movement in any direction e,g at hips or shoulders
What are condyloid joints? Give an example
Allows flexion, extension, adduction and abduction e.g wrist
Whats the difference between adduction and abduction?
Add-moves towards the midline of the body
Abd- moves away from the midline of the body
What is circumduction?
The circular movement of a limb extending from the joint
What is rotation?
A turning or rotating movement around a single axis
When extending the leg what are the antagonistic muscle pairs ?
Agonist- quadricep
Antagonist- hamstrings
What are the 5 functions of the skeletal system?
Support, movement, protection, red blood cell production (in bone marrow), mineral storage (calcium + phosphorus in bones)
What are the 5 sections of the spine?(top to bottom)
Cervical vertebrae, Thoracic vertebrae, Lumbar vertebrae, sacrum, coccyx
What is an isometric muscle contraction? Give an example
When there is no change in joint angle and muscle length during these contractions e.g performing a plank
There are 2 types of isotonic contractions, concentric and eccentric, explain them and give an example
Concentric- muscles shorten as muscle fibres contract e.g liflting phase of a bicep curl
Eccentric- muscle lengthens as muscle fibres contract e.g lowering phase of a bicep curl
What are Type 1 (slow twitch) muscle fibres? Give an example of an athlete that would need them more
Have slow contaction velocity, very resistant to fatigue, provide energy aerobically, best for marathon runners
What are Type 2a (fast twitch) muscle fibres? Give an example of an athlete that would need them more
Produce fast + strong muscle contractions but are more prone to fatigue than type 1
Best for 800m runner
What are Type 2x (fast twitch) muscle fibres? Give an example of an athlete that would need them more
Anaerobic, extremely fast muscle contractions to produce short, fast bursts of power and rapid fatigue
Best for 100m runners
Define stroke volume
the volume of blood the heart ejects In one contraction
Define cardiac output
Amount of blood pumped out the left ventricle in one minute
There are two phases of how the heart pumps blood in and out of the heart, what are they called and what happens in each one?
1- Systole, the heart’s two ventricles contract pushing blood out
2- Diastole, heart muscle relaxes and allows the chambers to fill with blood
Define blood pressure
The amount of force that the heart uses to pump blood around the body ( high blood pressure is not good)
Define vascular shunting
During exercise blood distribution increases, so heart beats faster and blood vessels constrict
What is the acronymn to remember all the lever classes?
FLE123 When F middle= 1st class When L middle= 2nd class When E middle= 3rd class
What is a fulcrum, a load and an effort? (Levers)
F- where it rotates (joint)
L- force applied
E- force going against load (muscles)
How does a leaver work?
When you exercise, your muscles pull on your bones creating movement, acting as levers
What is a first class lever?Give an example
Fulcrum in middle
E.g flexion of the neck
What is a second class lever?Give an example
The load is in the middle
E.g plantar flexion at the ankle
What is a third class lever?Give an example
The effort is in the middle
E.g flesion at the elbow (lifting a dumbbell)
What is a mechanically disadvantaged lever system?
When the fulcrum is closer to the effort than the load causing the output force to be less than the imput force (effort)
What is a mechanically advantaged lever system?
When the fulcrum is closer to the load that the effort causing the output force to be greater than the input force(effort)
Movements have to be ……. to the plane
Parallel
What is the sagittal plane? What movements does it allow? give examples
Runs vertically from front to back and divides the body into right and left parts, allows flexion and extension e.g bicep curls or running
What is the Frontal plane? What movements does it allow? give examples
Runs vertically from side to side and divides the body into front and back parts, allows abdduction and adduction e.g star jump
What is the Transverse plane? What movements does it allows? give examples
Rubs horizontally and divides the body into top and bottom parts, allows for rotation e.g golf swing
What is the Frontal axis? Perpendicular to which plane?
Runs horizontally from side to side perpendicular to saggital plane
What is the sagittal axis?Perpendicular to which plane?
Runs horizontally from front to back, perpendicular frontal plane
What is the vertical axis? Perpendicular to which plane?
Runs vertically top to bottom, perpendicular to the transverse plane
What is an axis?
An axis is a straight line around which an object rotates
Name the planes and axis a person moves in when performing a somersaults
Sagittal plane, frontal axis
Name the planes and axis a person moves in when performing A cartwheel
Frontal, saggital axis
Name the planes and axis a person moves in when performing A twist jump on a trampoline
Transverse plane, vertical axis
What is an endomorph?
Round and heavy person
What is a mesomorph?
athletic build
What is ectomorph?
tall and thin
Whats the equation to calculate somones maximum heart rate?
220- age=MHR
What is the aerobic training threshold? Give some examples
60-80% of MHR, long-distance swimming or jogging
What is the anaerobic trainning threshold? Give an exmaple
80%+ MRH, weightlifting or sprinting
What are the long term effects of exercise on the muscular-skeletal system?( give 2)
- increased strength of ligaments + tendons
- Muscle hypertrophy
- increased bone density
What are the long term effects of exercise on the cardio-respiratory system? (Give 3)
- decreased resting heart rate
- increased stroke volume
- increased number if red blood cells
- increased number of alveoli
- increased lung capacity+ vital capacity
Whats the equation to workout someones cardiac output?
Cardiac output= stroke volume X heart rate
Give 2 advantages and 2 disadvantages of continous training
Ad- limited equipment, easy to monitor progress
Dis- time comsuming, can be repetitive and boring
Give 2 advantages and 2 disadvantages of Fartlek training
Ad- develops both aerobic + anaerobic systems, can be adapted to suit most sports
Dis- can be repetitive and boring, difficult to monitor work rate
Give 2 advantages and 2 disadvantages of Interval training
Ad- easy to monitor progress, develops both aerobic+ anaerobic systems
Dis- very exhausting, requires a lot of commitment
Give 2 advantages and 2 disadvantages of Circuit training
Ad- more intersting/fun, can be adapted to work on different componets of fitness
Dis- a lot of equipment needed, a lot of space needed
Give 2 advantages and 2 disadvantages of Weight training
Ad- can be adapted to improve either muscular stregth or endurance, easy to monitor progress
Dis- require specialist equipment, can cause serious injury if bad techniques used
Give 2 advantages and 2 disadvantages of Plyometrics training
Ad- no equipment needed, only training that directly improves power
Dis- very demanding on muscles and joints, high risk of injury
What are the 5 ways to prevent injury in sport?
- warm up + cool down
- protective equip/ clothing
- checking equipment/ facilites are safe
- playing to the rules of the sport
- unsing correct principles of training(meet individual needs)
What do Beta blockers do?In what sports is it advantageous? Give 2 side effects
They lower heart rate, which is advantageous in precision sports (e.g archery)
S.E- insomnia, low blood pressure
What do Stimulants do? In what sports is it advantageous? Give 2 side effects
They can increase brain activity and enhance metal and physical alertness. Advantageous in sports with high aggression(rugby) + enedurance events
S.E- insomnia, addiction
What do Anabolic steroids do? In what sports is it advantageous? Give 2 side effects
Mimics testosterone which promotes muslce growth so athletes can train harder + longer. Advantageous in sports thta require strength e.g weightlifting
S.E- aggression/ mood swings, high blood pressure
What do Narcotics/Analgesics do? Give 2 side effects
They temporarily reduce pain by repressing the cetral nervous system. This allows athletes to continue to compete despite being injured
S.E- further damage to injury, loss of concentration/ coordination
What do Diuretics do?In what sports is it advantageous? Give 2 side effects
Increases the rate of unrine production+ reduces amount of fluid in body, which helps lose weight. Also help mask the presence of other banned substances in urine. Advantages for sports that have a weight limit (boxing)
S.E- dehydration, heart failure
What do Peptite Hormones do? Give 2 side effects
Naturally occuring hormones that facilitate muscle growth and red blood cell production.
S.E- thickens blood (difficult to pass through capillaries), risk of heart attack
Whats an overuse injury? Give an example
When you train too hard or too often causing continuous stress on body e.g shin splints (in runners)
What’s an acute injury? Give an example
Sudden injuries when people put too much strain on their bodies e.g pulled muscles
Give 2 reasons why someone might take performance enhancing drugs
- pressured by coaches
- to get more money/ reward
- reversibility, lost their skill
- addicted
There are 4 types of fractures what are their names?
- simple/closed
- compound/open
- Stress
- Greenstick
Whats the difference between a compound and simple fracture?
Simple- bone doent break through skin
Compound- bone breaks through skin
Whats a stress fracture? Whats a Greenstick fracture?
Stress- small crack on bone
Green- one side of the bone is broken and the other only bent
The acronymn to to treat injuries to reduce swelling + pain is RICE, what does it stand for?
Rest
Ice- on injury
Compression- on injury with bandage
Elevation- raise that injured par of body to reduce blood flow
Define a concussion. How does it occur? Give a sporting example
Loss of co-ordination. By a blow to the head. E.g (rugby) smashing your head on the other players shoulder
Define a strain. How does it occur? Give a sporting example
Twist, pull or tear of a muscle or tendon. When they are overstretched. E.g sprinter pulling his hamstring due to him nit stretching
Define a dislocation. How does it occur? Give a sporting example
When a bone at a joint is forced out of its normal position. By a hard blow to a bone at a joint. In cricket when bowling the balk too hard
Define a torn cartilage. How does it occur?
Cartilage( that protects impact from bones) damaged. E.g overuse.
Define a soft tissue injury
Damage to muscles, ligaments and tendons.
Define a sprain. How does it occur? Give a sporting example
Is a damaged ligament. By over-stretching ligaments. Landing on the side of your foot after jumping for a rebound in basketball
Define abrasions. How does it occur? Give a sporting example
Scrapping away of tissue or cells from an area of skins. Caused by friction between skin and another layer. E.g when a football player goes for a slide tackle
Vital capacity
Is the maximum amount of air that can be breathed out after breathing in as much air as possible
Tidal volume
Is the amount of air breathed in with each normal breath
Total lung capacity
Is the total amount of air that the lungs can hold after the biggest possible breath in
