Conditioning for sport Flashcards
What are the 3 energy systems?
- ATP-PC system
- (Anaerobic) Glycolytic system
- Aerobic system
What does the ATP-PC system do?
Provides energy for short burst of high intensity explosive exercise.
5-10 seconds
ATP is rapidly broken down to produce energy
What does the Glycolytic system do?
Provides energy for moderate to high intensity activities and duration.
10- 90 seconds
Relies on the breakdown of stored glycogen into glucose, which is than converted to ATP
No oxygen
What does the Aerobic system do?
Provides energy during longer duration activities, this is the primary energy system used for low intensity exercise that last for hours.
Kicks in after 2 mins of exercise
Uses oxygen to break down carbs, fats and proteins to produce ATP
What is the muscular system?
A complex network of muscles that work together to enable movement, provide stability and generate body heat.
What are the 3 different muscles groups and what do they do?
Skeletal muscles- these muscles are attached to our bones via tendons and allow us to move, they are under conscious control, used for walking, running, lifting and jumping
Smooth muscles- found in the walls of internal organs like digestive tract, blood vessels, and airways. Are not under conscious control. They contract involuntarily to help moves things through our bodies like food in digestive system and blood in arteries.
Cardiac muscles- these muscles make up the heart, responsible for pumping blood throughout the body, they also contract involuntarily to maintain circulation
What is the cardio-respiratory system responsible for?
Delivering oxygen and nutrients to cells while removing waste products like carbon dioxide.
What is included in the cardio-respiratory system?
Heart
Blood vessels
Lungs
Airways
Respiratory muscles
What does the nervous system do?
Coordinates and controls the activities of the body, it has two parts, central nervous systems and peripheral nervous system
What is the central nervous system (CNS) and what’s it responsible for?
Consists of the brain and spinal cord and it’s the control center of the entire body.
Responsible for processing information, making decisions and sending signals to the rest of the body
What does the Peripheral nervous system (PNS) do?
PNS includes all the nerves outside the CNS, and it connects the CNS to the rest of the body allowing for communication and control
What are the 8 major muscle groups where are they located?
Quadriceps- front of the thigh
Hamstrings- back of the thigh
Glutes- located at the buttock
Calves- back of lower leg
Core- abdominals and back attaching to the spine or pelvis
Deltoids- in the shoulders
Pectorals- in the chest
Latissimus dorsi- middle and lower back
What movements do Quadriceps do?
Responsible for extending the knee, involved in walking, running and jumping
What movements do hamstrings do?
Responsible for flexing the knee and extending the hip, needed for running jumping and bending knees
What movements do glutes do?
Involved in hip extension, abduction and external rotation, important for walking, climbing stairs and running
What movements do calves do?
Responsible for planter flexion (pointing toes downward), engaged when walking, running and jumping
what does core muscles do?
Provide stability and support the spine, engaged when bending, twisting and maintaining posture
what do deltoids do?
Responsible for shoulder abduction, involved when throwing, lifting and reaching
