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A-Level P.E > Exercise Physiology 2nd > Flashcards

Exercise Physiology 2nd Flashcards

(68 cards)

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1
Q

Methods of evaluating flexibility

A

Sit and reach test, goniometry

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2
Q

What is the sit and reach test

A

A box is placed against the wall and participant sits with legs straight out with feet against the box. They reach forward and hold for 2 seconds. The score is taken from 3 attempts

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3
Q

Advantages of sit and reach test

A

Simple and easy, cheap and accessible equipment, standardised results for comparison

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4
Q

Disadvantages of sit and reach test

A

Not joint specific, only hamstrings and lower back, warm up may be required

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5
Q

What is goniometry

A

A 360 degree protractor with 2 arms that measures ROM at a joint in any plane. The head is placed on the axis of rotation of the joint for a measurement to be made.

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6
Q

Advantages of goniometry

A

Objective, reliable, accurate, sport specific, joint specific

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7
Q

Disadvantages of goniometry

A

Can be hard to locate axis of rotation, trainingneeded for accurate measurements

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8
Q

Static stretching

A

Moving the joint to point of resistance and holding for 10-30s, repeated 3-6 times, can be active or passive

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9
Q

Advantages of static stretching

A

Simple, aids in muscle relaxation, good for beginners

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10
Q

Disadvantages of static stretching

A

Slow in increasing ROM, doesn’t replicate in game movements, decrease in speed and power

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11
Q

Isometric stretching

A

Performing a static stretch before isometrically contracting for 7-20s

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12
Q

Advantages of isometric stretching

A

Static active and passive flexibility increased, greater gains in flexibility

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13
Q

Disadvantages of isometric stretching

A

High injury risk, u16s should avoid, every 36 hours, base level of flexibility needed

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14
Q

PNF

A

Static: partner moves limb to point of resistance and holds for 6-10s
Contract: contract muscle isometrically against resistance for 6-10s
Relax: relax muscle and can be moved further next time

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15
Q

Advantages of PNF

A

Fast gains in flexibility, aids in muscle relaxation, good for maintaining flexibility

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16
Q

Disadvantages of PNF

A

High injury risk, need a partner, need a base level of flexibility

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17
Q

Dynamic stretching

A

Taking joint through ROM whilst controlling the entry and exit of the stretch. Performed 8-12 times

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18
Q

Advantages of dynamic stretching

A

Replicate in game movements, helps dynamic flexibility, can increase speed and power, less injury risk

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19
Q

Disadvantages of dynamic stretching

A

Doesn’t aid muscle relaxation, only really suited for warm ups

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20
Q

Ballistic stretching

A

Explosive swinging and bouncing movements using momentum to force joint through ROM

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21
Q

Advantages of ballistic stretching

A

Good prep for dynamic activities, improves speed and power

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22
Q

Disadvantages of ballistic stretching

A

High injury risk, doesn’t allow suffocation time for muscles to adapt to stretch

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23
Q

Periodisation

A

Organising training into blocks with the aim of peaking at the right time, avoiding injury/burn out, setting realistic and achievable goals

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24
Q

Macro-cycle

A

Long term training programmes with long term goals, 1 to 4 years

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25
Meso-cycle
Medium term programmes with medium term goals, 1 to 4 months
26
Micro-cycle
Short term programmes with short term goals, 1 to 4 weeks
27
Tapering
Maintain intensity of training but decrease volume. Done just before main event
28
The principles of training
Specificity, Progression, Overload, Reversibility, Moderation, Variance (SPORMV)
29
Specificity
Making the training specific to the sport as well as the individual
30
Progression
Increasing overload over time to ensure progress
31
Overload
FITT, make the body adapt
32
Reversibility
Training might have to be reduced through things like injury
33
Moderation
Managing how often you train, not too much, not too little
34
Variance
Change the training now and then to avoid boredom
35
Name the 4 cardiovascular diseases
Atherosclerosis, CHD, heart attack, stroke (ischaemic and haemorrhagic)
36
Atherosclerosis
Build up of cholesterol which turns into hard plaque on the arterial walls. Narrows lumen, restricts blood flow increasing risk of blood clots. Hardened arterial walls means they are less elastic so can’t vasodilate or vasoconstrict as well
37
Coronary heart disease
Atherosclerosis of coronary arteries. Reduces blood flow and oxygen to the heart limiting its capacity to function. Partial blockage is called angina, full blockage can lead to heart attack
38
Myocardial infarction (heart attack)
A sudden blockage of the coronary arteries caused by blood clot or plaque breaking off. Cuts of oxygen supply to heart causing severe chest pain, permanent damage to cardiac cells and potentially death
39
Ischaemic stroke
Blockage of the cerebral arteries from a blood clot restricting oxygen to the brain
40
Haemorraghic stroke
When a cerebral artery bursts reducing oxygen to the brain
41
Risk factors in developing cardiovascular diseases
Inactive/sedentary lifestyle, smoking, drinking, high fat diet, genetics
42
Name the 2 respiratory diseases
Asthma, COPD
43
Asthma
A restriction of the airways caused by bronchial contraction, inflammation, mucus production and dry airways
44
COPD
Umbrella term for bronchitis, emphysema etc, airways become inflamed and narrow, over time causing permanent changes like thicker bronchiole walls, increased mucus production, alveoli damage
45
Acute injuries
Sudden stress or develop quickly, caused by knocks, impact, collisions etc
46
Chronic injuries
Develop slowly over time, caused by overuse and repetitive strain etc
47
Hard tissue
Bone, joint, cartilage
48
Soft tissue
Muscles, tendons, ligaments
49
Simple fracture
Partial or complete break in the bone where skin remains unbroken
50
Complex fracture
Partial or complete break in the bone where skin is broken
51
Dislocation
The displacement of a Bon from another
52
Subluxation
A partial dislocation
53
Contusion
Another name for bruise where blood vessels are damaged
54
Haematoma
Internal bleeding from ruptured blood vessels
55
Sprain
Damage to the ligaments
56
Abrasion
Superficial damage to the skin surface
57
Blister
Separating of the skin layers where a pocket of fluid forms due to friction
58
Strain
Damage to the muscle fibres or tendon
59
Concussion
Severe brain trauma
60
Stress fracture
Tint crack in the bone caused by overuse
61
Tendinosis
Deterioration of a tendon in response to chronic overuse and repetitive strain
62
Shin splints
Chronic shin pain due to inflammation of the muscles and stress on the tendon attached to the surface of the tibia
63
SALTAPS
``` Stop Ask - what hurts, where etc Look - swelling temperature blood Touch - temperature, see where hurts Active movement - can they move themselves Passive movement - someone else helps Strength test - normal movement check ```
64
PRICE
Protection - stop playing Rest Ice - reduce swelling Compression - keep support, reduce swelling Elevation - stop lots of blood rushing to injury
65
When to use PRICE
For soft tissue management
66
6 Rs
``` Recognise - symptoms Remove - from activity Refer - to doctor etc Rest Recover Return ```
67
When to use the 6 Rs
For concussion
68
What are the common symptoms for injuries
Pain, swelling, inability to move injured area, discolouration, obvious deformities

A-Level P.E (4 decks)

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