Core 1: Better Health for Individuals Flashcards
Definiton of health
A state of complete physical, mental, and social wellbeing and not merely the absence of disease of infirmity
Physical dimention of health
Refers to the efficient functioning of the body and being free from illness.
Emotional dimention of health
Refers to ones ability to cope, adjust, and adapt to challanges and changes
Spiritual dimention of health
Releates to a sense of purpose and meaning in our lives. Ones personal values.
Social dimention of health
Relates to one’s ability to interact with other individuals
Mental
Refers to being able to access, process and use knowledge to assist in decision making, and resoning.
Releative nature of health - def
Refers to a person’s health status in comparison to ohters or to another place or time. How we judge and compare our health to other people
Releative nature of health example
A person with breast cancer may consider her health poor compared to how it was perviously or compared to others without cancer
Dynamic nature of health - def
Dynamic nature of health refers to our health always changing due to many different factors. It is constantly changing
Dynamic nature of health example
A person can feel fit and healthy and then be involved in a serious car accident, which resulted in them ending up in hospital. As a result, their good health hours before may now be considered poor
Health continuum
A visual tool that can be used to help people make healthy choices in their lives
Technical definition of perceptions of health
The way in which something is regarded, understood, or interpreted
E.g., The glass is half full or half empty.
What is an example of perceptions of health
E.g., An individual who perceives health as important will eat well, exercise regularly and look after their emotional health, whereas a person who does not perceive health as important will not plase emphasis on those things.
Perceptions of the health of others- def
Note for self (Parents, elderly, homeless)
Individuals makes judgements about their own health based on their values, attidudes, and beliefs. (Based on experiences when interacting with others)
Implications of Different Perceptions of health - def + examples of def
Peoples perceptions influence lifestyles chioces and related behaviours.
E.g., A person who drinks a lot of alcohol and recognises the affect it has on their health are more likely to alter their behaviours.
Implications of different perceptions of health - stereotypes
Perceptions of health can enforce stereotypes. E.g., Being healthy means skinny, tall, tan or “if a women boxes, she will be bulky like a male”.
Perceptions of health as a Social Construct - def
Note: Social construct = put together because of social influences
Means that we construct our own meaning of health, social, economic ad cultural circumstances of our family and the society in which we live. Recognises that people have different views based on their social circumstances.
Impact of the Media, Peers and Family:
- The media postive
- The media can distrubute health information E.g., news, ads, on skin cancer
- Catching attention of government sustained media attention can influence the governmnet policies and spending.
Impact of the Media, Peers and Family:
- The media negative
- May distribute wrong information
- Can focus too much on one issue and other areas of health neglected (E.g., young people being reckless)
- Disorted/unrealistic health images (E.g., skinny, tanned, fit bodies)
Impact of the Media, Peers and Family:
- Peers postive
- Motivate you
- Very honest
- Can provide support
- Share ideas of what good health
- Positve peer pressure
Impact of the Media, Peers and Family:
- Peers negative
- Give false information about health
- Unsupportive
- Peer pressure
- Desire to fit in
- Eating unhealthy food
Impact of the Media, Peers and Family:
- Family positve
- Parents as role models
- Family vaules
- Can encourgae positive health behaviours and lifestyles
Impact of the Media, Peers and Family:
- family negative
- Socioeconomic disadvantage (poverty, unemployment, income)
- Illess in family
- Poor vaules on health and poor health behaviours
Health Behaviours of Young People - def/statement
Young people are increasingly exhibiting better health behaviours than most other population groups, although there are still areas for improvement.
Who collects data regarding the health and welfare of all Austrailans
AIHW (Australian insitute of health and well fair)
When is the AIHW released
Every 2 years
Health Behaviours of Young People - Positive
- Low rates of hospitalisation
- Survival rates of cancer improving
- 90% of people rate their health as good or better than good
- Use of alcohol and smoking are on the decrease
Health Behaviours of Young People - Negative
- Mental health - 20% 1/5 people
- Obesity is increasing
- 5% only eating the right amount of veggies
- 50% of young people are not doing enough physical activites
- STIS are rising
Protective Behaviours - def + example
Protective behaviours are things a person does to support their health. These behaviours are learned, developed, and practised.
E.g., Regular physical activity, not smoking, and being surroinded by people to talk to when feeling anxious or sad.
Risk Behaviours - def + example
Risk behaviours are things a person engages that may be detrimental to their health
E.g., Speeding, having unsafe sex, substance us, deliberate self-halm, or binge drinking.
The determinantes of Health - def/statement
I See Silly Elephants
The conditions, circumstances and environments in which people are born, live, learn, work and play that impacts the way a person grows, developes and makes choices.
The determinantes of Health - I….
I See Silly Elephants
Individual factors
- Knowledge and skills
- Attitudes
- Genetics
The determinantes of Health - S….
I See Silly Elephants
Sociocultural factors
- Culture
- Religion
- Family
- Peers
- Media
The determinantes of Health - S….
I See Silly Elephants
Socioeconomic factors
- Employment
- Education
- Income
The determinantes of Health - E….
I See Silly Elephants
Environmental factors
- Geographical location
- Access to health care services and technology
Individual factors - Knowledge and skills
Pos/neg
The knowledge and understanding that we develop about protective and risk health behaviours, and about products and people available to support good health
- Positve: Having a wide range of skills provides people with the confidence to participate in sport and try new things.
- Negative: Having a lack of knowledge means that people are not willing to make healthy choices
Individual factors - Attitudes
Pos/neg
This is about the attitudes and values that we place on health and the importance of leading to a healthy lifestyle
- Positve: Someone who has a positive attiudes towards better improving their health will mostlikely eat healthier and have an overall positve attitude
- Negative: Someone who has a negative attitude towards eating healthy and physical activity will mostlkely have a negative attitude towards health.
Individual factors - Genetics
Pos/neg
Genetic facotrs may increase the likeihood we may experience particular health problems
- Postive: Hereaitary factors have an effect on how fast we can run, how coordinated we are.
- Negaitve: A number of genetic disorders, muscular dystrophy, CF are chronic illnesses that can be deadly.
Sociocultural Factors - Family
pos/neg
Families are responsible for enusring physical needs such as safe housing, food, clothing, and care.
- Positve: Being in a cohesive family that acts to protect the health of the kids -> extracurricular activies, healthy food
- Negative: Pass on bad habits like unhealthy diets, lack of sleep, drinking and not being physically acitve.
Sociocultural Factors - Peers
pos/neg
Our peers are those who share something in common with us, such as age, background, intrests, and experiences
- Positve: Being in a group that enjoys being active
- Negative: Peer pressuring you to drink alcohol
Sociocultural Factors - Media
pos/neg
The media can have a powerful influence on a person’s opinions, beliefs and habits
- Positve: Ads about skin cancer, domestic violence
- Negative: Speeding, alcohol leading up to events
Or
Unrealistic ads on how bodies should look.
Sociocultural Factors - Culture
pos/neg
A variety of different cultures exists within society, gender, age, location, ethnicity. Can either enhance or compromise health.
- Positive: Traditional diets that are healthy
- Negative: Language barriers and cultrual beliefs
Sociocultural Factors - Religion
pos/neg
Religion beliefs relating to food, sexual activity and drug use are examples of areas where people religious faith can affect their lifestyle and choice.
- Positve: Cultures that forbid alcohol consumption
- Negative: Some religious forbid same sex relationships
Socioeconomic Factors - Employment
Pos/neg
Types of job you have can influence health status E.g., Manual labor risk of injury.
- Positve: Employment provides opportuinites to achieve, interact with others.
- Negative: Long hours- stress, physical activity decaying
Socioeconomic Factors - Education
Pos/neg
Education, obtain stable employment, steady income provides for families.
- Positve: Engagement in education, allows for people to get jobs and have a stable income
- Negative: School failure, difficulty to get an employment
Socioeconomic Factors - Income
Pos/neg
Money received through working
- Positve: Being able to afford private healthcare
- Negative: Low income may lead to overcrowding, longer waiting times in public health system.
Environmental factors - Geographical location
Pos/neg
This factor relates to where you live
- Postive: Metroplitan areas have more access to health services
- Negative: Living in rural or remote areas makes it harder to attain health services
Environmental factors - Access to health services
Pos/neg
The ability to access appropriate health care at times of need is an improtant factor in maintain good health.
- Positve: Having a local doctor or hospital
- Negative: Services are more likely to be under resourced or unavailable
Modifiable health determinants - Def + what determinats are modifiable
Modifiable determinants are under personal control and can be changed
- Knowledge and skills, attitudes
- Peers, religion
- Employment, education, income
- Geographical location, access to health care and technology
Environmental factors - Access to technology
Pos/neg
Increasing use of technology, such as computers, tablets, mobile phones have an impact on people health.
- Positve: Access to internet to obtain information on health
- Negative: Becoming overweight due to being on devices and lack of physical activity
Non-Modifiable health determinants - Def + what determinats are Non-modifiable
Non-modifiable determinants are no under personal control and can not be changed
- Genetics
- Family, media, culture
- Geographical location (to some extent)
The changing influences of Determinants through different life stages - Young child
A young childs health is predominantly influenced by their family. Parents make the health decisions that shape their children’s health values and other values.
The changing influences of Determinants through different life stages - adolescent
Their influences become broaden. Peers and media.
The changing influences of Determinants through different life stages - Young person
May have opportunities to furhter their education with universtiy and TAFE
The changing influences of Determinants through different life stages - Adulthood
Tends to be less influences by peers and the media and more individual factors like their attitudes may have a greater effect on their health. They have more freedom to shape their own life.The changing influences of Determinants through different life stages - Young child
The changing influences of Determinants through different life stages - Elderly
More influenced by emvironmnetal facotrs such as geographical location. An example they may become unable to drive and they live in an area that does not have adequate public transport options they may become isolated. Feel a lack of control over their ability to make health enhancing decisions.
Challenging the notion that health is soley an individuals responsibility
Addressing social, economic, and envrionmental factors that contribute to poor health requires action from all levels of goverenemnt along with different community groups.
These key prinicples were first acknowledged and agreed to with the signing of the ottawa charter for health promotions.
What is help promotion - def
Health promotion is the World Health organisation defines health promotion as ‘The process of enabling people to increase control over their health and imporve health’
What are the aims of health promotion
- Foucs on the prevention of ill health, not just on treating illnesses
- Providing resources and opportunities to achive good health
- Include school and community health education
- Provide equal access to health and physical activity resources for someone
Responsibility for health promotion - statment
Health promotion inventions are the responsibility of all levels of society. Effective health promotion encompasses a varitety of settings and strategies.
Responsibility for health promtion ….I
ICING
+ Example
Individuals
Individuals have responsibilites to themselves and those around them to proctect and support good health.
Examples:
- Choosing no to smoke
- Practicing protective and behaviours
- Encouraging others and activity promoting health
- Participating in health education
Responsibility for health promtion ….C
ICING
+ Example
Community and school groups
Local school and communites represent residents who share a common need ofr services and opportunites to be delivered at the local level.
Examples:
- Healthy canteen programs
- Crunch and sips, no hat no play
- Mandatory PDHPE lessons K-10
- Ani bulling policy
- Providing shadeed areas
Responsibility for health promtion ….I
ICING
+ Example
Providing leadership on global health matters, shapping health research agenda, stting norms and standards.
Examples:
- Federal: Medicare
- Ottawa Charter for Health Promotion
- WHO Global Oral Health Program
- HIV/AID awareness and prevention
Responsibility for health promtion ….N
ICING
+ Example
Non-government organisations inculde lobby groups, speical intrests groups, and political pressure groups
Examples:
- Australias biggest morning tea (Cancer council)
- Kids help line 24 hour call centre
- National heart foundation, jump rope for heart
- Beyond blue, website, help line, chat function
Responsibility for health promtion ….G
ICING
+ Example
Government organisations.
Local: WHS monitioring, waste removal, amenities(parks, toilets), and park planning
State: Health pilcies, hospital, roads, state laws, and pathology.
Federal: Planning health policies, and strategies, coordinating health promotion campaigns, and adding medicare
Examples:
- Swap it, Dont stop it
Local - Waste removal, local parks
State - Hospital and ambulance, vaccinations
Health Promotion Approaches and Strategies:
- L
- P
- P
Lifestyle and behavioural
Preventaitive medical approach
Public health approaches
Lifestyle and behavioural approaches - Info
- Giving people knowledge and skills regarding health lifestyles will improve their health.
- Major causes of mobidity and mortality are diseases resulting from porr lifestyle choices.
- Emphases the role an individuals have in improving their own health status
Preventative medical approaches - Info
- Based on a more tradtional approach to health promotion
- Centred around medical personnel such as doctor, community nurses and other health professionals working with individuals or poulations
- Physical risk (blood pressure, abnormal cell growth or lack of immunisation)
- To eliminate to treat the illness
- Can occur at the primary, secondary and terrtiary stages
Lifestyle and behavioural approaches - Examples
- Exercise and physical activity programs for overweight adults
- Healthy eating programs for primary school aged children
- Sun safe programs for secondary school aged children
Public health Approaches - Info
- Are a more recent trend in health promotions.
- Are influenced by policies and philosophies
- More holistic approach
- Factors outside the control of the individual
- Address determinants that contribute to poor health.
- Create healthier environments that support people to make positve health choices.
Preventative medical approaches - Example
- Childhood immunization programs that vaccinate children against diseases (poli, whooping cough), primary prevention stage
- Monitoring blood pressure and cholesterol levels of those at risk of heart diseases, fee mammograms over 50. Secondary prevention stage.
- Prevent chronic ill health occuring, rehabilitation (asthma management plan) tertiary prevention stage.
Public health Approaches - Examples
- Health promoting schools
- Health promoting workplace
When was the Ottawa Charter created?
1986
Why was a development of the Ottawa Charter significant?
The charter is significant because it gave direction to health promotion through clear definition, action plans and positive involvement. Countries across the world recognise health as a positive pursuit and adapt the public health approach.
Action Areas of the Ottawa Charter - Developing personal skills Def/Examples
(Providing info, enhancing life skills, having control over individuals health) This imporved knowledge helps to increase options in exercising control over our own health, our environment and making choices that will promote health.
Examples:
- Mandatory PDHPE lessons K-10
- Media campaigns
- Reliable websites
- Teaching people to create healthier meals.
Action Area of the Ottawa Charter - Creating supportive envrionments def/examples
Focuses on the places where people live, work, and play and on increasing peoples ability within these settings to make health promotion choices. Providing stuctures, systems and resources in social, and physical environments that remove or reduce threats to health.
Examples:
- Creating 40km/h zones around schools
- Quitline support
- Counsellors in schools
- Establishig healthier canteens in schools
Action Area of the Ottawa Charter - Strenghening community action def/examples
Empowerment of communities to identify and implement actions to address their health cocerns. Set health priorities, make decisions, plan strategies, and implement greater ownership and control of the heatlh promotion processess.
Examples:
- Local R U, OK? Day events.
- Self healp groups
- Men’s shed
- Community health centres
- Family drug support meetings.
Action Area of the Ottawa Charter - Reorienting health services def/examples
Seeks to prevent ill health occuring. This is more holisitc medical apporach. The focus is more on prevention rather than cure.
Examples:
- Vaccinations
- Cancer screening
- Blood pressure tests
- STI Screenings
Action Area of the Ottawa Charter - Building healthy public polices def/examples
Decisions made at all levels of government work towards health imporvements. Includes legislations, policies, strategies, taxations, and organisational changes.
Examples:
- Increasing tax on alcohol and cigarettes.
- Legislation for unsafe driving behaviours
- Food labels
How the Ottawa Charter has contributed to positive health outcomes - Road related injuries
Developing - Save drivers course, road safety campaigns, drivers knowledge test, Road safety education in schools
Creating - Speed bumps, speed cameras, 40km/h speed limits around schools, compulsory wearing seat belts.
Strengthening - Rest areas/driver reviver, Local councils running free helping learner drivers, lollipop people, walk to school day
Reorienting - Research undertaken by crash labs to evaluate cars, B street smart for year 10-12, emergency worker visiting schools, first aid emergency care training
Buliding - Speed limits, road safety programs, double demerits, random breath tests
How the Ottawa Charter has contributed to positive health outcomes - Tobacco use
Developing - Ani smoking campaigns, education on consequences of smoking, quit programs.
Creating - Smoke free zones in public areas, quitline, support groups, i can quit
Strengthening - School programs (healthy harrold), shops adhering to point of sale regulations, community support groups
Reorientating - Nicotine patches, CP visits, interventions, and promotions of programs, research into the effect of tabacco.
Building - Taxes on cigarettes, health warnings, banning advertising of cigarettes, smoke free areas, age restrictions.
Social Justice
A value that favours the reduction or elimintation of inequity, the promotion in inclusiveness of diversity and the establishment of envrionment that are supportive of all people
Equity
The principle of distributing resources in a way that is fair and without discrimination . The aim of equality is to bring health outcomes from disadvantaged groups closer to the outcomes for the most advantaged. E.g., Education, staffing, training services and facilities like centrelink, medicare, and PBS.
Diversity
About differences and acceptance. Diversity can be base on difference in race, ethnicity, language, religion, values, and belief systems, disability, class, sexuality, gender, age, and educational backgrounds. E.g., Translation services and home visit programs
Supportive environments
It is important that these environments are supportive of good health rather than detrimental. Planning processes and policies take into accound the conservation of natural resources and provdie opportunities to support health. E.g., Protection of clean water, the provision of accessible and saf open spaces and cycle paths.
Closing the Gap
A health promotion initiative aimed at reducing the gap in health statusbetween Aboriginal and Torres Strait Lslander people and non indigenous austalians. It includes many different health promotion strategies to target a reange of specific issues impacting ATSI peole nationwide.
Body is often cut into sections or planes:
Sagittal plane
A vertical plane that divides the body into left and right parts
Body is often cut into sections or planes:
Frontal plane
A vertical plane that divides the body into anterior (front) and posterior (back) parts
Body is often cut into sections or planes:
Transverse plane
A horizontal plane that divides the body into superior (top) and inferior (bottom) parts, this is also known as a cross section.
Directional terms is used to identify the location of the body parts
Superior
Towards the head e.g., the chest is superior to the hips, the head is superior to the chest
Directional terms is used to identify the location of the body parts
Inferior
Towards the feet E.g., The foot is inferior to the leg, the chest is inferior to the feet.
Directional terms is used to identify the location of the body parts
Anterior
Towards the front e.g., the breastbone is anterior to the chest wall, your toes are anterior to your alkalis
Directional terms is used to identify the location of the body parts
Posterior
Towads the back e.g., the backbone is posterior to the heart.
Directional terms is used to identify the location of the body parts
Medial
Towards the midline of the body E.g., the big toe is medial to the body, your nose is medial to your body.
Directional terms is used to identify the location of the body parts
Lateral
Towards the side of the body E.g., little toe is lateral, the thumb finger is lateral.
Directional terms is used to identify the location of the body parts
Proximal
Towards the body’s mass E.g., the shoulder is proximal to the elbow, the finfers are proximal to the hips.
Directional terms is used to identify the location of the body parts
Distal
Away from the body’s mass E.g. elbow is distal to the sholder, Fingers are distal to the sholder.
Axial skeleton
Skull, vertebrae, ribs and sternum
Appendicular skeleton
Sholder girdle, arms, hands, pelvis, legs, and feet.
Function of the skeletal system
- Support (shape, form, structure, posture)
- Protection of vital organs and soft tissue
- Assists in body movement provides attachements for muscles and serves as levers.
- Manufactures blood cells in marrow cavities
- Stores essential minerals e.g., calcium and phosphorus
Name all 26 bones in the body
- Cranium
- mandible
- cervical spine
- Thoracic spine
- Lumbar spine
- pelvis
- sacrum
- coxyx
- clavicle
- scapular
- Stermun
- Ribs
- Humerus
- Radius
- Ulna
- Carpals
- Metacarples
- Phalanges
- Femur
- Patella
- Tibia
- Fibula
- Heal
- Tarsals
- Metatasals
- Phalanges
Long bone def/example
Long and elongated, two ends and shaft. Hard shell (compact bone) and Contains spongy bone on the inside. Function as levers or to transfer forces
e.g., Radius, clavicle, humerus, metacarpals, phalanges, femur, tibia, and fibula.
Short bone def/example
Are cubed like and made of spongy bone. A thin layer of compact bone provides shape. Function as levers and transfer forces
E.g., Carpals and tarsalsF
Flat bones def/example
Are flat and thin. they provide protection for vital organs.
E.g., Scapular, skull and sternum.
Irregular bones
Bones that do not fall into the above categories. Complicated in shapes
E.g., vertebra, pelvis, and mandible.
Structure and function of synovial joints
Immovable/fibrous
No movement possible E.g., bones of the cranium (fused in lines called sutures)
Structure and function of synovial joints
Slightly movable/cartilaginous
Permits limited movement E.g., joints int he vertebral column.
Structure and function of synovial joints
Freely movable/synovial joints
Allow maximum movement (most joints in the body)
E.g., hip joint and knee joint.
Joint capsule
Encloses the cavity and keeps the fluid contained.
Synovial cavity
The space where 2 bones meet, space where synovial fluid is stored.
Synovial fluid
Fluid within the cavity that lubricates, cushions, and nourishes the joint, also carries away waste.
Articular cartilage
smooth white tissue that covers the end of the bones that come together, allows for smooth andeasy movement, and holds synovial fluid in the joint
Tendons
Joins the muscles to the bone, enables movement when the muscle contract, tough, inelastic cords, and help keep the joint closed
Ligaments
Connects bone to bone, provides stability that permits movement in one direction and to the extent of that joint (controls degree and direction of movement) fibrous bands realtively inelastic.
Movement actions allowed by each synovial joint
Pivot joints
Movement occurs only as a rotation around another bone and some bending. E.g., radius rotates around the ulna.
Movement actions allowed by each synovial joint
Gliding joints
Flat, allws for small gliding movements E.g., intertarsal joints
Movement actions allowed by each synovial joint
Saddle joints
Concave in one direction, concaves in another, looks like a saddle e.g., carpels at the base of the thumb
Movement actions allowed by each synovial joint
Ball and socket joint
One bone has smooth head that fits into the cap like structure of another E.g., humerous into sholder (lots of movement)
Movement actions allowed by each synovial joint
Hinge joint
Movement usually only occurs in one direction E.g., bending and straightening of elbow.
Joint actions
Flexion
Decrease angle in a joint e.g., bending elbow or knee.
Joint actions
Extension
Increasing the angle in a joint E.g., straightening the elbow or knee.
Joint actions
Abduction
Movement of a body part away from the midline of the body e.g., lifiting arm out to side
Joint actions
adduction
Movement of a body part towards the midline of the body E.g., returing the arm into the body.
Joint actions
Circumduction
Movement of the end of a bone in circular motion E.g., drawing a circle in the air with a straight arm.
Joint actions
Rotation
Movement of a body part around a central axis e.g., turning head from side to side
Joint actions
Pronation
Rotation of the hand so that the thumb moves in towards the body E.g., palm facing down.
Joint actions
Supination
Rotation of the hand so that the thumb moves away from the body E.g., palm facing up.
Joint actions
Enversion
Movement of the sole of the foot away from the midline of the body E.g., twisting ankle out
Joint actions
Inversion
Movement of the sole of the foot towards the midline of the body E.g., twisting ankle in
Joint actions
Dorsiflexion
Decrease in the angle of a joint between the foot and lower leg E.g., rasing toes
Joint action
Plantarflexion
Increase in the angle of a joint between the foot and lower leg e.g., pointing toes towards the ground.
Joint actions
Elevation
Movement of sholders towards the head E.g., Shrugging sholders
Joint actions
Depression
Movement of sholder away from the head E.g., Returning the sholders to normal position.
What are the role of muscles
To contract, or shorten, causing joint movement, then relax as opposing muscle pull the joint back into position
Name the 17 front muscles in the body
- Deltoid
- Biceps brachii
- Pectoralis major
- Serratus anterior
- Wrist flexors
- Obliques
- rectus abominus
- Quadricepts
- Tibiluls anterior
- Soleus
- Gastrocnemous
- Trapezius
- Triceps brachii
- Latisimus dorsi
- Gluteus maximus
- Erechor spinae
- Hamstings
Muscle relationships
Agonist (Boss)
Prime mover. This muscle causing the major action. muscles contract or shortens E.g., In flexion of the arm the bicep is the agonist.
Muscle relationships
Antagonist (assistent)
This is the muscle that relaxes lengthens to allow the agonist to contract. It helps to control the action. E.g., In flexion of the arm the triceps are the antagonist.
Muscle relationships
Stabiliser (Third wheel)
Muscles that act at a joint to stabiles it. These is mininmal movement in the stabiliser muscles E.g., in flextion of the arm, the deltoid stabilies the sholder, wrist flexors and wrist extensors stabilise the wrist and the trapezius stabilizes the scapular.
Types of muscle contractions
Isotonic concentric
Muscle length becomes shorter (Contracts) E.g., bicep curl
Types of muscle contractions
Isotonic Eccentric
Muscle lengthens/extends E.g., Triceps dip
Types of muscle contractions
Isometric
A form of static contraction where the muscle length is unchanged, however a force is produced. E.g., Plank and wall sit.
Function of the respiratory system
To provide oxygen to working muscles and elminate carbon dioxide and other wates throuhg the blood.
What colour is oxygenated blood
Red
What colour is deoxygenated blood
Blue
Structure and function of the respiratory system
Nose
Provides a warm, moist place for air to enter the body.
Structure and function of the respiratory system
Nasal cavity
Situated in the nose and contains hair that filters/cleans foreign obkects. Warms incoming air.
Structure and function of the respiratory system
Pharynx
Throat. Connects the nasal cavity and mouth to the larynx. Pathway for food and air.
Structure and function of the respiratory system
Larynx
Responsible for ensuring food/air go in propper channels. Contains vocal cords that vibrate to produce sound
Structure and function of the respiratory system
Trachea
Windpipe. Is flexible and mobile. Cilia (tinny hairs) lining the trachea expel dust and other foregin particals. The trachea divides into two bronchi.
Structure and function of the respiratory system
Bronchi
Each bronchus leads into the left and right lung, inside the lung, bronchi divide further into bronchioles.
Structure and function of the respiratory system
Bronchioles
Many smaller bronchioles branch from the bronchi at the ends of the bronchioles, tiny air sacs called alevoli exist.
Structure and function of the respiratory system
Alveoli
Tiny air sacs where gas exchange occurs. These are grape like structures.
Structure of the respiratory system List
Nose
Nasal/cavity
Pharnyx
Larnyx
Treachea
Bronchi
Bronchiole
Alveoli
Lung function
Inspiration
Breathing in. The diaphragm contracts and flattens lifting ribs outwards and upwards increasing the volume of the chest cavity. Air flows into the lungs in response to a derease in air in the lungs (High pressure to low pressure)
Lung function
Expiration
Breathing out. The diaphragm relaxes and moves upwards. This decreases the volume of the chest cavity which increases air pressure in the lungs. Air moves out to the atmosphere where the air pressure is lowered.
Exchange of gases
Internal
Blood being pumped from the heart to the rest of the body is oxygenated. Gaseous exchange occurs. The oxygen from the blood capillaries diffuse to the body tissue celss due to pressure differentials and picks up the Co2. It is a 2 way diffusion process.
Exchange of gases
External
This 2 way diffusion process happens when oxygen from the air and Co2 from the blood exchange. When the lungs fill with oxygen, the pressure/concentration of O2 is higher in the alveoli than in the blood. This causes the O2 to diffuse and move across into the blood. At the smae time, blood returning from the body to the lungs in hight in Co2. The Co2 diffuses witht he alveoli because of the pressure differential and is breathed out when we exhale.
Circulatory systerm
The main role of the circulatory system is to ensure blood flows around the body from the heart to the cells, and then returning to the heart. This process is called circulation.
Main components of circulation
Blood
Blood is a complex fluid circulated around the body by the puming action of the heart nourishing every part of the body
Main components of circulation
Heart
Muscular pump that contracts rhythmically, provides force to keep blood circulating. Heart lies in the chest cavity above the diaphragm protected by ribs and sternum.
Main components of circulation
Blood vessels
Arteries (red - away from heart, rich in oxygen)
Veins (blue, towards the heart, poor oxygen)
Capillaries (smallest blood vessels, echange oxygen and nutrience for waste)
Three main functions of blood
- Transpiration of oxygen and nutrients and removal of Co2 and waste
- Protection for the body via immune system and clot to prevent blood loss
- Regulation of body temerature and fluid content of the body tissue.
Plasma
Liquid, 90% of water, and is 55% of volume of blood
Red blood cells
Formed in bone marrow, carries O2 and Co2 around the body. Flat/disc like shaped. Contains haemoglobin and iron.
White blood cells
Formed in bone marrow and lymph nodes. Protect against diseases and flow to areas of infection and disease.
Platelets
Tiny structure made from bone marrow cells and help produce clotting substances to prevent blood loss.
Movement of blood in and out of the heart
- Deoxygenated blood enters the right atrium through the superior and inferior vana cava and enters through the right vetricle via a valve.
- Deoxygenated blood is pumped through the pulmonary artery to the lungs.
- Gas exchange occurs. It is then pumped through the pulmonary vein to the left atrium.
- The oxygenated blood is pumped through a valve in the left atrium and pumpes the blood all the way up to the aorta and around the body.
Arteries / function
Carry oxygen rich blood away from the heart.
Think strong elastic wall
Smooth muscle to withstand blood pressure
Veins / function
Veins carry blood towards the heart.
Thinner than arteries
Valves prevent backflow.
Capillaries / function
Smallest blood vessel
Exchange oxygen and nutrients for Co2 and waste
Very thin walls
Pulmonary circulation
Right side of the heart receives deoxygenated blood from all parts of the body and pumps to the lungs.
Systemic circulation
Left side of heart receives oxgyenated blood from the lungs and pumps around the body.
Blood pressure beats per min
60-65 beats per min
Blood pressure
The force exerted by blood on the walls of the blood vessels. It is measured in mmHG.
Systolic
Measures the pressure in your blood vessels when the heart beats
Diastolic
Measures the pressure in the blood vessels when the heart relaces and fills before the next beat.
Healthy blood pressure range
100-130 (systolic) and 60-80 (diastolic)
What is the machine used to measure blood pressure called
A sphygmomanometer
List the health related components of fitness: + Acrom
Cardiorespiratory endurance
Muscular strength
Muscular endurance
Flexibility
Body composition
(Many men can be fun)
Cardiorespiratory endurance
Def
The ability of the working muscles to take up and use oxygen
Cardiorespiratory endurance
Activities / sports
Cycling, triathlons, marathons, most team sports
Cardiorespiratory endurance
Fitness test
Multiple stage fitness test (beep test), yoyo intermittent recovery test
How does Cardiorespiratory endurance improve performance?
- Delays fatigue
- Allows for a higher intensity to be maintained for longer periods
- Delvery of adequate quantities of blood, a functional ventilation system and a good circulatory system ensures speedy delivery of oxygen and nutrients, thus improving movement efficency and perfomance
Muscular strength
def
The ability to exert force against a resistance/ to an object. The maximal amount of force that a muscle can produce in one contraction
Muscular strength
Activity / sport
weightlifiting
gymnastics
team sports like rugby
Muscular strength
Fitness tests
Hand grip dynamometer
How does Muscular strength improve perfomance?
- Greater strength means less effort is needed to produce a movement and given amount of force.
- Improves technique
- Reduces risk of injury
Muscular endurance
Def
Muscular endurcance is the ability of muscles to perfom repeated contractions against a load or resistance.
Muscular endurance
Activities
Middle to long distance running, swimming, rowing, cycling, and team sports like tennis
Muscular endurance
Fitness test
One minute sit up test and push up test
How does Muscular endurance improve perfomance?
- Improves movement efficency as it allows the athlete to keep going without fatigue
- Delays fatigue
- Build up higher levels of muscular endurance
- Maintain good posture and good technique for longer period of time
Flexibility
Def
The range of motion around a joint. The ability to bend and stretch
Flexibility
Activities
Gymnastics and dancing
Flexibility
Fitness text
Sit and reach test
How does Flexibility improve performance?
- Helps to improve posture, blood circulation, maintain healthy joints and decreases the chance of injury and back pain
- Creates better biomechanical movement
Body composition
Def
The percentage of fats as opposed to lean body mass in a human.
Body composition
Activities
Boxing, body builders, swimmers, gymnastics, dancers, and wrestlers
Body composition
Fitness text
Skinfold callipers test, BMI, and body composition machines
How does Body composition improve perfomance?
- The balance between fat, muscles, and other comments is important for health, wellbeing, and athletic perfomance.
- Less body mass means less weight to move around
- More body mass means you can be hearder to move beneficial for wrestlers and NEL blooders.
List the skill related components of physical fitness + acrom
Power
Speed
Agility
Coordination
Balance
Reaction time
(People smell alot cooler before running)
Power
Def
The ability to combine strength and speed in an explosive action. Amount of work per unit of time.
Power
Activites
Shot put, javelin, high jump, boxing and spriniting
Power
Fitness test
Vertical jump and standing long jump
How does Power improve perfomance
- Greater power means athletes can complete set amounts of work at a faster rate.
- Is efficient if sport is time dependant (race)
- Acceleration relates to power, the greater power the quicker the athlete can reach top speeds.
Speed
Def
The ability to perform body movements quickly or the rate at which something moves.
Speed
Activites
Racing events - e.g., 100m sprint, 50m freestyle and team sports
Speed
Fitness test
50m sprint test, 10m sprint test, and 40m sprint test
How does Speed improve perfomance
- Being fast is advantageous
- Move faster = perfome better
Agility
Def
The agility of the body to move from one position and driection to another with speed and precision in response to a stimulus. (speed, balance, coordination required for this)
Agility
Activities
Most team sports, skinning, and ice skating
Agility
Fitness test
Illinois agility run test and burpee test
How does Agility improve perfomance
- Allows them to respond quickly to an opposing player in invasion type games (netabll, rugby, basketball) and create a quick change of direction to get around the player.
- changes of direction at speeds help to conserve energy and improve perfomance.
Coordination
Def
The ability to harmonise the messages from the brain with parts of the body to produce movements that are smooth, skilful, and well controlled
Coordination
Activities
Games that requires throwing, kicking, and hitting, driving, dancing, gymnastics, tennis
Coordination
Fitness tests
Alternated hand wall toss
How does Coordination improve perfomance
- They are able to save energy with their movments (movement efficiency) and can last longer at higher workloads
- more coordination = less prone to accidents and injuries
Balance
Def
A state during which the body is in a stable position or state of equilibrium. Can be static or dynamic
Balance
Actities
Gymnastics, dancing, skiing, surfing and needed for everything
Balance
Fitness tests
Balance boards and standing stork stand
How does Balance improve perfomance
- Allows for proper execution of a skill
- Helps us to cause movement and prevent it therefore it is vital to movement efficiency
- Helps with biomechanics of movement
Reaction time
Def
Reaction time is a time taken to respond to a simulated time
Reaction time
Activities
Short distance racing, spriniting, swimming, cycling, shooting, basketball, softball, cricket, tennis, and boxing
Reaction time
Finess tests
Ruler reaction time test (Latham test)
How does Reaction time improve perfomance
- The faster your reaction time, the more advantage you have over your opponents
- The faster your brain registers a stimulus, the faster your body can make the appropriate response, this improving perfomance
What does the term energy pathway refer to?
A system that converts nutrients to energy for exercise.
Aerobic
Is when energy is deliverd aerobically when oxygen is used to contribute to the production of energy. Continuous activity over a medium to long period of time.
Anaerobic
Is training that is done when insufficient oxygen is delivered to working muscles. This training tends to be shorter and more intense and usually puts the body under greater stress.
Does not allow for full recovery between bouts of work. short sharp movmenets
FITT principle Def/statement
Provides a useful framework for developing physical training programs, particularly when aiming to achieve improved aerobic fitness.
FITT stands for:
F - Frequency of training (how often)
I: Intensity of training (how hard)
T: Type of training (What is it)
T: Time of training (how long)
Aerobic and anaerobic training working together example
A gentle jog the body will work anaerobically or without sufficient oxygen until the body systems adjust to the increased workload.
Immediate physiological responses to training
Def
immediate physiological responses are the changes that take place within specific body organs and tissues during exercise.
List the Immediate physiological responses to training + acrom
(Henery the VI scofs cold lasagna)
- Heart rates
- Ventilation rate
- Stroke volume
- Cardio output
- Lactate levels
Immediate physiological responses to training
Heart rate
What?
Heart rate is the number of times the heart beasts per minute
Immediate physiological responses to training
Heart rate
How it changes
HR increases according to the amount of intensity/effort during exercise
Immediate physiological responses to training
Heart rate
Why it changes during and after exercise
During - to get more oxygen to working muscles.
After - Decreases to return to pre-exercise levels
Immediate physiological responses to training
Ventilation Rate
What
Ventilation rate is the breathing rate (air in and out of lungs)
Immediate physiological responses to training
Ventilation Rate
How it changes
Rate and depth of breathing increases even before exercise in anticipation and continues to intensify as exercise starts.
Immediate physiological responses to training
Ventilation Rate
Why it changes
During - body requires and increase in O2 consumption to get more oxygen to working muscles.
After - Decreases to return to pre exercise levels.
Immediate physiological responses to training
Stroke Volume
What
Stroke volume is the amount of blood pumped out of the left ventricle during a contraction (per beat). it is measured in mL/beat.
Immediate physiologial responses to training
Stroke Volume
How it changes
SV increases during exercise. This in turn increases the amount of oxygen available at working muscles.
Immediate physiological responses to training
Stoke Volume
Why it changes during and after exercise
During - This occurs as a result of more blood returning to the heart. This provides a more forceful contraction.
After - Returns to pre exercise levels. SV should be better/higher in athletes.
Immediate physiological responses to training
Cardiac output
What
Cardiac ouput is the amount of blood pumped out of the heart per minute.
Immediate physiological responses to training
Cardiac output
How it changes
Cardiac ouput increases as ecercise demands increase
(Cardiac output = HR x SV)
Immediate physiological responses to training
Cardiac output
Why it changes during and after exercise
During - There is a sharp increase in cardiac output as exercise commences, and this continues to increase as workload increases in order to meet the exercising muscles demands per more oxgyen.
After - Return to pre exercise levels.
Immediate physiological responses to training
Lactate levels
What
Lactate is produced by the breakdown of carbohydrates and is cleared from the body by the muscles
Immediate physiological responses to training
Lactate levels
How it changes
Under resting conditions its clearance rate is in balance, resulting in constant levels of 1-2mmol/L.
Immediate physiological responses to training
Lactate levels
Why it changes during and after exercise
During - Lactate levels will increase as the body produces lactic acid to create energy for the muscles. The amount will vary depending on the intensity of exercise. High intensity exercise will create higher lactate levels.
After - It is cleared from the body and the muscles, so it is minimal in the body.
What is biomechanics
It combines the study of biology and mechanics to explain how the body functions as a machine.
List all of the biomechanics
Motion
Balance and stability
Fluid mechanics
Force
Motion - Linear motion
Linear motion occurs when a body and all parts connect to it travel the same distance in the same direction at the same speed.
E.g., a swimmer pushing off the wall
Motion - velocity and speed
Speed and velocity describes the rate at which a body moves from one location to another.
Speed = Distance / time taken
Velocity = displacement / time taken
Displacement is the movement of a body from one location to another in a particular direction. start to finish points.
Motion - velocity and speed difference def
Speed - how fast an object is moving.
Velocity - Refers to the rate of positional change. It is the displacement over time in specified direction.
Motion - Acceleration
- Positive and negative.
Acceleration is the ability to increase in speed quickly. It is the rate of change in velocity.
Acceleration = Velocity final - velocity initial/time
Motion - Momentum
Momentum is the measures of an object’s motion.
= Mass (kg) x velocity (v=d/t)
Balance and stability
Balance def
Balance is a person’s ability to control their equilibrium in relation to greavity only.
Balance and stability
Stability def
Stability is concerned with the resistance of a body to change to its equailibrium. Two types, static (stationary) and dynamic (moving)
Balance and stability
Centre of gravity
Centre of gravity of an object is the point at which all the weight is evenly distributed and about which the object is balanced.
Lower centre of gravity, the greater the stability.
Balance and stability
Line of gravity
Line of gravity is an imaginary vertical line passing through the centre of gravity and extending to the ground.
The closer the line of gravity moves to the outer limits, the less stable we become.
Shorter line of gravity, more stable.
Balance and stability
Base of support
Base of support refers to an imaginary area that surronds the outside edge of the body when it is in contract with a surface.
The greater the base of support, the higher the stability.
