Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

sport science 1103 > exam > Flashcards

exam Flashcards

You may prefer our related Brainscape-certified flashcards:
Sports Trivia flashcards Biology 101 flashcards
1
Q

Definition of Health and Wellness

A

a state of complete physical, mental and socialwell-beingand not merely the absence of disease or infirmity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Health and wellness are multidimensional

A

wellness is a multidimensional state of being describing the existence of positive health in an individual as exemplified by quality of life and a sense of well-being

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Characteristics of wellness:

A
  • Wellness is a state of being
  • Wellness is multidimensional
  • Wellness components are integrated
  • Health and Wellness status lies on a continuum and is highly variable
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Health and wellness continuum:

A
  • internal environments

- external environments

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Internal environments:

A
  • Heredity
  • Congenital
  • Attitudes and values
  • Personal behavior-acquired risk factors:
    Smoking, eating, driving habits
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

external environments

A
  • Physical: living and working environment, pollution
  • Biological: micro and macro organisms
  • Socio-economical: education, income, health services
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

fitness

A

indicates an ability to function effectively in meeting the physical demands of the day’s work and to use free time effectively.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Cardio-respiratory endurance

A
  • Aerobic fitness – ability to sustain physical work over time
    Methods of assessment:
  • Walk or run for distance or time test
  • 20 m Shuttle Run (Sport and Workplace)
  • PWC170 and PWC75
  • Maximal Oxygen Consumption test (VO2max)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Muscular strength and endurance:

A

Strength: the ability to exert force against a resistance
Assessment: : 1 RM or 3 RM tests
Endurance: the ability to apply force repeatedly; or to sustain a contraction for a period of time
Assessment: Contraction to failure

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Flexibility

A

Capacity of a joint to move freely through a full range of motion without undue strain
- Flexibility is very trainable – but is also easy to lose
Assessment:
- Sit and reach

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Body composition:

A 
• Refers to the relative amounts of lean and fat tissue that comprises body weight
methods of assessment:
• Body Mass Index (BMI) 
• Waist-to-Hip ratio 
• Skinfold 
• DXA
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

BMI vs waist to hip ratio:

A

Waist circumference/hip circumference

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Skill related fitness:

A

– Also motor fitness.
– Emphasizes the aspects which are fundamental to athletic or work skills.
– Not essential for development and maintenance of physical fitness for health benefits.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Motor fitness:

A
  • Agility
  • Balance
  • Co-ordination
  • Speed
  • Power
  • Reaction time
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Genetic biology vs contemporary lifestyle

A

Viewed through the perspective of evolutionary time, sedentary existence during the last century represents a transient, unnatural aberration.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Physical inactivity is due to:

A
  • Obesity
  • CVD
  • Diabetes
  • Hypertension
  • Frailty and falls
  • Stress and depression
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Daily-adjusted life year

A

is a measure of overall disease burden expressed at the cumulative of years lose due to ill-health, disability or early death = years lived with a disability = years of life lost

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What are the major perceived barriers

A
  • Lack of time
  • Age
  • Jobs and occupaions
  • Lack of self motivation
  • Fear of injury
    Low self confidence
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

How to bring about enduring change towards a more physically active lifestyle?
Factors influencing exercise adherence

A
  • demographic factors
  • behavioural factors
  • soical factors
  • psychological factors
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Theory of Planned Behavior (TPB):

A
  • Behavioral attitudes
  • Subjective norms
  • Perceived behavioral control
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Trans theoretical Model (TTM).

A 
1- pre contemplation
2- contemplation
3- preparation
4- action
5- maintenance 
6- termination
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Exercise behavioral pattern:

A 
1-	Sedentary 
2-	Adoption (potential drop out) 
3-	maintenance (potential drop out) 
4-	Drop out 
5-	Resumption 
6- Maintenance
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Adult recommended exercise

A

healthy adults aged 18 to 65 yr need moderate-intensity aerobic (endurance) physical activity for a minimum of 30 min on five days each week or vigorous-intensity aerobic physical activity for a minimum of 20 min on three days each week.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

principals of training

A
  • individuality
  • specfiity
  • progressive overload
  • recovery
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

Super compensation theory

A

is the post training period during which the trained function/parameter has a higher performance capacity than it did prior to the training period.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

Functions of bone:

A
  • Structure
  • Support
  • Movement
  • Production of blood cells
  • Storage
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

Shape of bone:

A

Long bone:
Short bone:
Flat bone:
Irregular bone:

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

Bone remodeling:

A

1- Pre osteoclasts (resting bone surface)
2- Active osteoclasts (reabsorption)
3- Mononuclear cells (mononuclear cells)
4- Pre-osteoblasts (reversal)
5- Osteoblasts (bone formation)
Osteocytes (mineralization

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

2 mechanism to bone remodeling:

A

1- Hormone control

2- Mechanical influence – force on bone

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

Wollfs law

A

states thatbonein a healthy person or animal will adapt to the loads under which it is placed.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

Osteoporosis

A

systematic skeletal condition that causes bones to become weak, thin and fragile

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

Factors affecting osteoporosis:

A
  • Hormonal factors
  • Nutritional factors
    Physical activity
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

Oestrogen

A
  • Essential for maintaining bone health

- Excessive exercise and or reduced energy intake can lead to menstrual irregularity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

Female athlete traid:

A
  • Menstrual disturbance
  • Bone loss
  • Energy defifcit
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

2 ways to stimulate bone formation

A
  • Specificity of loading

- Exercise selection

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

Skeletal muscle

A
  • Cardiac
  • Smooth
  • striated
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

Contractile elements

A
  • Myofibril
  • Myofilaments
  • Sarcomeres
  • Actin Filaments (Thin)
  • Myosin Filaments (Thick)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

Non-contractile elements

A
  • Nutrients (Proteins, fat & CHO)
  • Enzymes
  • Organelles (mitochondria & sarcoplasmic reticulum)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
39
Q

Fiber force length relationship:

A
  • Can produce the max amount of tension when at resting length
  • Decreases as the muscle is stretched
  • Increase for a short burst while sarcomere shortened
40
Q

Types of contraction:

A

Concentric: When the muscle shortens its length as it generates tension.
Isometric: When the muscle develops tension with no change in length
Eccentric: When the muscle lengthens as it generates tension

41
Q

Force velocity relationship:

A
  • Increase force lower velocity

- Increase velocity lower force being produced

42
Q

Increased tensions in eccentric due to:

A
  • Cross bridge breaking force > holding force at isometric length
  • High tendon force to overcome internal damping friction
43
Q

Electromyography

A

the recording of the electrical activity of muscle tissue, or its representation as a visual display or audible signal, using electrodes attached to the skin or inserted into the muscle.

44
Q

Agonists

A
  • The muscle most directly involved in bringing about a movement
    Example: push up – pectoral major, triceps brachii
45
Q

Antagonists

A

: The opposing muscle to the prime mover

- Can slow down or stop the movement

46
Q

Synergists

A

a muscle that indirectly assist the movement

Example: push up: Anterior Deltoids, Serratus Anterior, Coracobrachialis, Scapular Stabilisers

47
Q

Stabilizers/fixator

A

muscle that prevents the bone from moving

Example: push up; Abdominal, Hip flexors

48
Q

Reflex

A

A rapid involuntary response to a stimulus in which a specific stimulus results in a specific motor response

  • Automatic reflex
  • Somatic reflex
49
Q

Sensory receptors

A
  • Muscle spindles: the myotactic or stretch reflex

- Golgi tendon organs: the autogenic inhibition reflex

50
Q

Reciprocal inhibition

A

Contraction of one muscle set accompanied by relaxation of antagonist muscle

51
Q

Stretch (myotactic) reflex

A

A muscle contraction in response to stretching of the muscle

52
Q

Inverse stretch reflex

A
  • Autogenic inhibition
  • Involuntary muscle relaxation triggered by the GTO
  • When a slow contraction or stretch on the tendon exceeds a critical level, the reflex action inhibits muscle contraction
53
Q

Why we have reflexes:

A
  • Maintaining balance

- Regulating muscle tensions

54
Q

Benefits of resistance training

A
  • Improve body image, self confidence
  • Improve sense of wellbeing
  • Improve performance
  • Improve posture
  • Improve muscle strength
  • Improve mobility
  • Weight management
  • Reduce risk of falls
  • Improve bone density
55
Q

Muscular adaptations:

A
  • muscular strength

- muscular power

56
Q

Mechanisms for strength developmen

A
  • neural mechanisms
  • morphological mechanisms
  • neural adaptation
  • intermuscular coordination
  • hypetrophy
57
Q

Factors influencing hypertrophy

A
  1. Genetics: number of fibres highly variable
  2. Nutrition: positive energy balance with appropriate amount of proteins leads to anabolic environment
  3. Hormones: testosterone, insulin, growth hormone
  4. Stress: Adequate training load
58
Q

Progressive resistance training

A

improve one’s ability to exert and resist force.

  • Free weights: A freely moving body that does not inhibit the occurrence of normal force / acceleration patterns
  • Machine weights: Application of resistance in a guided or restricted manner
59
Q

Heavy CAM vs light CAM

A
  • External resistance altered by use of irregularly shaped cam or pulley to match increases and decreases in force capacity related to joint angle throughout a ROM.
60
Q

AGM amount of exercise

A

Adults from 18-30 should get at last 150 minutes of moderate intensity per week 30-60 minutes of moderate intensity exercise or 20-60minutes of vigorous intensity exercise (three times per week

61
Q

Biomechanical breathing

A

Breathe out or ‘forced exhalation’ during the effort phase (concentric) and in on the return

62
Q

Valsalva Manueuver

A

Making an expiratory effort with the glottis closed during maximal exertion
- Increase intra-thoracic & Intra-abdominal pressures creates rigid compartments that support the torso

63
Q

Acute muscle soreness

A

occurs during or immediately after exercise & lasts a few mins to serveral hours

64
Q

DOMS

A 
delayed onset muscle soreness: 
-	12-48 hours after exercise 
-	type 1 strain injury 
-	mechanisms not fully understood 
can occur after
65
Q

Effects of DOMS:

A
  • Muscle stiffness that leads to decreased ROM during the time course of muscle soreness
  • Deceased muscle strength prior to onset of muscle soreness that persists for up to 1 to 2 weeks after soreness has remitted.
66
Q

Treatment for DOMS:

A
  • Cryotherapy: analgesic benefits
  • Stretching: improves ROM
  • Homeopathy: arnica- result no better than placebo
  • Massage: possible but evidence is inconclusive
  • Compression: possible but further investigation is required
67
Q

Beginners program based on AGM

A
  • 2 sessions per week
  • intensity: 8-12 RM
  • 2-3 sets of 8-12 repetitions
  • 8-10 exercises using the major muscle group
68
Q

muscular endurance development

A
  • Improve ability to withstand fatigue via improvement in metabolic efficiency
  • High volume of work via high number of repetition per set
69
Q

Hypertrophic development:

A
  • High volume of work
  • Moderate to high loads
  • Many exercises per muscle group
70
Q

Strength development:

A
  • Moderate volume of work
  • High loads and eccentric work
  • Few exercises per muscle group
71
Q

Framework of a program

A

1- need analysis
2- Program design and exercise selection
3- Monitoring and program evaluation:

72
Q

Glycolysis and aerobic glycolysis:

A
  • Metabolism of carbohydrate
    1- Glycogen turns to glucose
    2- Glucose under goes glycolysis which turns into pyruvic acid
    3- Pyruvic acid then undergoes an oxidative process
73
Q

Oxidation of fat:

A
  • Triglycerides are major energy source
  • Stored in fat cells and within and between muscles
  • How much ATP produced depends on the size of the free fatty acid molecule

Fat is used as fuel (less economical but provides more energy per unit)

74
Q

Cardiovascular system

A

the ability to deliver oxygen and nutrients to, and remove waste from, the working muscles

75
Q

Metabolic adaptation:

A
  • Aerobic training improves
  • The ability to deliver oxygen and nutrients to, and ability to remove waste from, the working muscles
  • The ability of the working muscles to utilise oxygen and nutrients to produce ATP
76
Q

Net effects on physiological variables and endurance performance

A
  • V02max

- Lactate threshold

77
Q

Aerobic training methods

A
  • Continuous aerobic training
  • Fartlek
  • Interval
78
Q

Low intensity aerobic training

A 
Low intensity: 
Duration: 30-180min
%max performance: 70-80%
HR: 140-160 bpm
%HRmax: 70-80%
%vo2max: 55-70%
blood lactate: <3.0mmol
79
Q

High intensity aerobic training

A 
Duration: 15-60min
%max performance 
HR: 160-180 bpm
%HRmax: 80-90%
%vo2max: 70-80%
blood lactate: <3-5mmol
80
Q

interval training

A
  • Alternate periods of activity and rest/recovery
  • Enable athlete to train at a higher intensity for longer
  • The brief recovery periods enable clearance of lactic acid, thus delaying fatigue (i.e. 4 x 400 in 60 sec departing on 2 min versus 1600 m in 4 min)
81
Q

Types of intervals:

A
  • Long (2-5mins)
  • Intermediate (30sec-2mins)
  • Short (5-20sec)
82
Q

Farlek training

A
  • Intermittent bursts of short fast work throughout a continuous work effort
  • Can be Structured or Unstructured
  • Used as a mean to introduce high intensity work or late in a basic preparatory phase of training
83
Q

Stress

A

The reaction people may have when presented with demands and pressures that are not matched to their knowledge and abilities and which challenge their ability to cope

84
Q

distress vs eustress

A

Eustress: motivating/exciting, perceived within our coping abilities and improves performance

Distress: causes anxiety or concern, perceived as outside our coping abilities and can decrease performance

85
Q

Acute stress responses

A
  • Hypothalamus: responsible for stress response
  • Piturity gland: drives fight or flight
  • 2 inter related systems:
    1- Stimulates adrenal gland to release adrenaline (via sympathethic NS)
    2- Stimulates adrenal gland to release Cortisol (via ACTH)
86
Q

Steps: acute stress

A

1- Immediate response mainly by adrenaline & noradrenaline
2- Cortisol has delayed effect in supporting fuel mobilisation, insulin decrease
3- Recovery phase - cortisol now promotes fuel storage, insulin release increasing hunger

87
Q

Chronic stress:

A
  • Increase insulin resistance - Relocation of fat to abdominal region - Increase hunger & appetite
88
Q

Long term side affects of stress

A
  • Hypertension
  • Increased risk of cardiovascular diseases
  • Neck & Back problems
  • Immune system suppression
  • Digestive system
  • Increased risk of anxiety and depression
  • Insomnia
  • Drug & alcohol use
89
Q

Ways to reduce stress

A
  • Coping strategies
  • Meditation and relaxation techniques
  • Exercise and sport
90
Q

Cognitive distortion

A

Exaggerated or irrational thought patterns that cause individual to perceive reality inaccurately

91
Q

Cognitive reconstruction

A

Strategies to help identify and dispute irrational and maladaptive thoughts. Teaching individuals to perceive stressors in a different way.

92
Q

Relaxation response

A

The ‘wakeful hypo-metabolic state’ in transcendental meditators – changes distinct from sleep state

93
Q

Meditation

A

The autogenic practice of a genre of techniques that have the potential for inducing the relaxation response through the use of repetitive focal device.

94
Q

Psychological effects of meditation:

A
  • ‘Detached observation’
  • Supraconscious state
  • A positive mood
  • A dissolving of worry and anxiety
  • An experience of unity, or oneness, with the environment
95
Q

Visualisation

A

Imagining a scene where you can feel at peace and able to release tension and anxiety. May be a familiar scene or a typically soothing scene.

96
Q

Progressive muscle relaxation

A
  • Systematically tensing and releasing various muscle groups
  • Teaches the body to recognise tense muscles, and how to relax them consciously.
  • The release in tension can induce relaxation in the mind
97
Q

Two Classifications:

of CHO

A
  1. Simple Carbohydrates:
    - Monosaccharides: Glucose, Fructose, Galactose
    - Disaccharides: Sucrose (Table sugar); Lactose (Milk sugar)
    2-Complex Carbohydrates
    - Polysaccharides: Starch and Fibre

sport science 1103 (1 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions