CORE 2 Flashcards
What are the 3 areas of the muscle r/ship?
Agonist (contracting muscle, produces movement)
Antagonist (opposes movement and relaxes during movement)
Stabiliser (stabilises to ensure agonist can work efficiently)
What are the 3 types of muscle contraction?
Isometric (stays the same length)
Concentric (produces tension while shortening, against gravity, ‘up phase’)
• Eccentric (produces tension while lengthening, with gravity, ‘down phase’)
What is cardiorespiratory endurance?
The body’s ability to maintain movement for an extended period of time.
By having a high work level of cardiorespiratory endurance the body can work at higher intensities for longer without fatigue.
Therefore an athletes performance will increase and technique will be maintained with a greater consistency and execution of skills.
Testing for cardiorespiratory endurance
VO2 testing, beep test
What is muscular strength?
The measure of the maximal amount of force that a muscle can produce in one contraction. Greater strength means less “effort” is needed
Strength = more time to focus on technique
Strength = better posture increases biomechanical efficiency (core strength)
Testing for muscular strength
- 1RM testing (tests how much you can lift PB)
- Dynamometers (measures force and power)
What is muscular endurance?
Muscle’s ability to repeat a specific movement over and over again
Has repeated sub-maximal muscular contractions
Linked with lactic acid system burning sensation
Testing for muscular endurance
Repeating a specific movement over specified time, or until fatigued (movement must be specific to sport) – 800m runner’s thigh and hamstring endurance
What is flexibility?
The range of motion/movement at your joints and refers to your body’s ability to move freely.
Helps to prevent injury, improve posture, decrease back pain, maintain healthy joints and improve balance
Helps to improve technique and skill execution by allowing a more fluid movement
Testing for flexibility
- Sport specific (hard to test)
- Gymnastics splits = able to do straddle jump
What is body composition?
Focuses on a person’s percentage body fat, but can be used to determine bone, muscle and water composition percentages as well.
Testing for body comp
- Skin fold testing
- Underwater weighing
- Bioelectrical impedance
- Dexa scanning
- Bod pod
What is power?
An amount of work or force on an object done in a particular time.
Power is the ability to combine strength and speed in an explosive action.
What is speed?
The rate at which something moves, the distance an object travels in a set period of time.
High speed will frequently require high energy consumption and result in fatigue.
Testing for speed
- Speed gun
- Calculate the athlete’s maximal speed for their sport
What is agility?
A rapid whole-body movement with change of velocity or direction in response to a stimulus.
Agility testing
- To test agility the athlete must not know what is about to happen.
- Eye tracking
What is coordination?
The body’s ability to perform smooth and efficient movements.
It requires the athlete to combine multiple movements into a single movement.
Hand-eye OR Foot-eye
What is balance?
The ability to stay in controls of your body’s position.
Static is the balance of a person while they are stationary
Dynamic balance occurs while the athlete is moving.
Balance testing
Stalk balance test
What is reaction time?
The speed at which an athlete responds to an external stimulus
R time testing
How fast a swimmer can jump off the block specific to sport
FITT principle
Frequency, intensity, type, time
What is heart rate?
- Heart rate is the number of times your heart beats in a minute.
- Heart rate responds to training by increasing from the resting value and is used to determine the intensity of the training session.
What is ventilation rate?
How many breaths per minute.
• Increases as a response at with intensity.
• Body must remove more carbon dioxide when exercising.
What is stroke volume?
Amount of blood pumped out of left ventricle per heart beat
• Increase with training
• Body has a higher demand for oxygen, so more blood is needed
What is cardiac output?
Amount of blood pumped out of left ventricle per minute
• CO = HR x SV
• Increases in response to training and is directly related to workout intensity
• Increases demand for oxygen in the body
What are lactate levels?
Amount of lactic acid in your blood
• Increases when using the lactic acid system
• Anaerobic training, causes more increase of lactic levels
Nature of concussion
A brain injury caused by a blow to the head or a violent shaking of the head and body
Signs and symptoms of concussion
Confusion and inability to speak well
Loss of memory
Slurred speech
Temporary loss of conscience
Concussion treatment
- Rest (physical and mental)
- Monitor patient
- Seek medical help
Nature of heart attack
Blockage of the arteries of the heart = disruption in oxygen supply
Signs and symptoms of heart attack
Pain in left arm, neck and shoulder
Tightness in chest
Light-headedness
Heart attack treatment
- Give patient aspirin
- Call 000
- Begin CPR if unconscious
Nature of a stroke
Interruption of blood supply to the brain
Signs and symptoms of stroke
FAST = face drooping, arm weakness, slurred speech, time to call ambulance
Stroke treatment
- Support head
- Loosen tight clothing
- Call 000
What is type 1 diabetes?
Body attacks pancreas and it stops functioning – cannot produce insulin
What is type 2 diabetes?
Body becomes resistant to effects of insulin - Lifestyle diabetes (usually due to obesity).
Signs and symptoms of diabetes
Hypoglycaemic (glucose levels are low)
Hyperglycaemic (glucose levels are high)
Diabetes treatment
- Eat glucose to bring levels up
* Inject insulin or burn energy to bring levels down
Nature of asthma
Chronic inflammatory condition of the airways bronchioles contract and restrict the amount of oxygen exchanged within the lungs.
Signs and symptoms of asthma
Shortness of breath
Chest tightness or pain
Wheezing
Triggers:
Allergies (dust, pollen, smoke)
Asthma treatment
- Sit upright
- 4 puffs and 4 breaths of Ventolin wait 4 mins and repeat
- No improvement = call 000
1st trimester exercise
exercise as normal (contact sports, running etc.) avoid overheating – don’t exercise when its hot and in summer in the middle of the day HYDRATE
2nd trimester exercise
avoid heavy weight training places undue pressure on pelvic floor, avoid high contact sports (rugby)
3rd trimester exercise
no contact sports, no heavy weights
exercises for aged people
- Light weight training
- Walking low intensity easy on joints
- Swimming/aqua aerobics (unless you have osteoporosis) – no weight on heart
exercise for osteoporosis
Positive weight bearing exercise example:
- Weight training
- Walking
- Avoid swimming and contact sports.
mobility issues exercises
- Pilates
- Tai Chi
- Yoga
- Stretching
