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

Exercise Physiology 2nd Flashcards

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
Q

Meso-cycle

A

Medium term programmes with medium term goals, 1 to 4 months

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26
Q

Micro-cycle

A

Short term programmes with short term goals, 1 to 4 weeks

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27
Q

Tapering

A

Maintain intensity of training but decrease volume. Done just before main event

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28
Q

The principles of training

A

Specificity, Progression, Overload, Reversibility, Moderation, Variance (SPORMV)

29
Q

Specificity

A

Making the training specific to the sport as well as the individual

30
Q

Progression

A

Increasing overload over time to ensure progress

31
Q

Overload

A

FITT, make the body adapt

32
Q

Reversibility

A

Training might have to be reduced through things like injury

33
Q

Moderation

A

Managing how often you train, not too much, not too little

34
Q

Variance

A

Change the training now and then to avoid boredom

35
Q

Name the 4 cardiovascular diseases

A

Atherosclerosis, CHD, heart attack, stroke (ischaemic and haemorrhagic)

36
Q

Atherosclerosis

A

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
Q

Coronary heart disease

A

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
Q

Myocardial infarction (heart attack)

A

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
Q

Ischaemic stroke

A

Blockage of the cerebral arteries from a blood clot restricting oxygen to the brain

40
Q

Haemorraghic stroke

A

When a cerebral artery bursts reducing oxygen to the brain

41
Q

Risk factors in developing cardiovascular diseases

A

Inactive/sedentary lifestyle, smoking, drinking, high fat diet, genetics

42
Q

Name the 2 respiratory diseases

A

Asthma, COPD

43
Q

Asthma

A

A restriction of the airways caused by bronchial contraction, inflammation, mucus production and dry airways

44
Q

COPD

A

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
Q

Acute injuries

A

Sudden stress or develop quickly, caused by knocks, impact, collisions etc

46
Q

Chronic injuries

A

Develop slowly over time, caused by overuse and repetitive strain etc

47
Q

Hard tissue

A

Bone, joint, cartilage

48
Q

Soft tissue

A

Muscles, tendons, ligaments

49
Q

Simple fracture

A

Partial or complete break in the bone where skin remains unbroken

50
Q

Complex fracture

A

Partial or complete break in the bone where skin is broken

51
Q

Dislocation

A

The displacement of a Bon from another

52
Q

Subluxation

A

A partial dislocation

53
Q

Contusion

A

Another name for bruise where blood vessels are damaged

54
Q

Haematoma

A

Internal bleeding from ruptured blood vessels

55
Q

Sprain

A

Damage to the ligaments

56
Q

Abrasion

A

Superficial damage to the skin surface

57
Q

Blister

A

Separating of the skin layers where a pocket of fluid forms due to friction

58
Q

Strain

A

Damage to the muscle fibres or tendon

59
Q

Concussion

A

Severe brain trauma

60
Q

Stress fracture

A

Tint crack in the bone caused by overuse

61
Q

Tendinosis

A

Deterioration of a tendon in response to chronic overuse and repetitive strain

62
Q

Shin splints

A

Chronic shin pain due to inflammation of the muscles and stress on the tendon attached to the surface of the tibia

63
Q

SALTAPS

A 
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
Q

PRICE

A

Protection - stop playing
Rest
Ice - reduce swelling
Compression - keep support, reduce swelling
Elevation - stop lots of blood rushing to injury

65
Q

When to use PRICE

A

For soft tissue management

66
Q

6 Rs

A 
Recognise - symptoms 
Remove - from activity
Refer - to doctor etc
Rest
Recover 
Return
67
Q

When to use the 6 Rs

A

For concussion

68
Q

What are the common symptoms for injuries

A

Pain, swelling, inability to move injured area, discolouration, obvious deformities

A-Level P.E (4 decks)

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