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P.E > Exercise science > Flashcards

Exercise science Flashcards

1
Q

What is field research?

A

Collecting data in the environment that simulates the one in which the sport is played.

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2
Q

What is lab research?

A

Collecting data inane environment where all the conditions and variables are controlled.

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3
Q

Advantages of field research?

A

High ecological validity

Cost

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4
Q

Disadvantages of field research?

A

Low internal validity

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5
Q

Advantages of lab research?

A

High internal validity

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6
Q

Disadvantages of lab research?

A

Low levels of ecological validity

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7
Q

What three levels are there in training cycles?

A

Macrocycle
Mesocycle
Microcycle

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8
Q

What is a macrocycle?

A

Targeting long term performance goals. Covers pre-season, competition phase and off season.

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9
Q

What is a mesocycle?

A

Short term goals within a macrocycle, lasts between two weeks and two months.

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10
Q

What is a microcycle?

A

Can last between 1 week and 10 days these are normally referred to as training units.

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11
Q

What is SPORT an acronym for?

A 
Specificity 
Progression 
Overload 
Reversibility 
Tedium
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12
Q

What is FITT an acronym for?

A

Frequency
Intensity
Time
Type

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13
Q

What are the two types of stretching?

A

Static and dynamic

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14
Q

Why do you need to include a warm up?

A

Reduces chances of injury
Improves muscular contraction
Reduces muscular tension
Allows time to go over tactics

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15
Q

Why do you need to include a cool down?

A

Speeds up removal of waste product
Improves recovery time
Allows body to return to resting state

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16
Q

What is a passive stretch?

A

Where a position is held with some other body part or with assistance of a partner or equipment

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17
Q

What is a ballistic stretch?

A

It used the momentum of a moving body or a limb in attempt to force it beyond its normal range of movement

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18
Q

Name 6 health related components of fitness

A 
Flexibility 
Strength 
Aerobic endurance 
Speed 
Muscular endurance 
Body composition
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19
Q

Name 5 skill related components of fitness

A 
Agility 
Reaction time 
Coordination 
Balance 
Speed
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20
Q

Name 5 types of training

A 
Circuit 
Weight
Interval 
Continuous 
Fartlek
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21
Q

What health related component of fitness will circuit training improve?

A

Muscular endurance

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22
Q

What health related component of fitness will weight training improve?

A

Strength

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23
Q

What health related component of fitness will interval training improve?

A

Anaerobic power

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24
Q

What health related component of fitness will continuous training improve?

A

Aerobic endurance

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25
Q

What health related component of fitness will fartlek training improve?

A

Aerobic endurance

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26
Q

What does PNF stand for?

A

Proprioceptive neuromuscular facilitation

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27
Q

What is PNF?

A

PNF is an advanced stretching technique used to improve flexibility

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28
Q

Why does PNF work?

A

It stops a protective mechanism called the stretch reflex to allow the muscle to stretch beyond its normal range

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29
Q

What do proprioceptors do?

A

They send information to the brain about body position and movement.

30
Q

What are the two main proprioceptors involved with PNF?

A

Golgi tendons organs

Muscle spindle

31
Q

What does CRAC stand for?

A

Contract
Relax
Antagonist
Contract

32
Q

What are carbohydrates?

A

Carbohydrates are the principle energy source used by the body

33
Q

What are the two types of carb and what are the difference between them?

A

Simples carbs are quickly digested providing fast release energy.
Complex carbs take longer to digest and provide a slower release energy.

34
Q

What are fats?

A

Fats provide energy for long duration, low intensity, aerobic exercise.

35
Q

What are the three types of fat?

A

Saturated fats
Trans fat
Unsaturated fat

36
Q

What are the two types of cholesterol and whats the difference between them?

A

Low density lipoprotein too much of which can block arteries and limit blood flow.
High density lipoprotein which removes LDL deposits and takes it to the liver for disposal.

37
Q

What are proteins?

A

They are required for muscle growth and repair, along with hormone and haemoglobin production.

38
Q

What is fibre?

A

Fibre slows down the time it takes to digest food. Meaning that maximum nutrition is taken from the food.

39
Q

What are minerals?

A

Minerals assist physiological processes. They are often to dissolved in ion called electrolytes.

40
Q

What are these Minerals needed for:
Calcium
Sodium
Iron

A

Bone strength, nerve transmission and muscle function.
Regulates fluid levels.
Required for the production of haemoglobin in red blood cells therefore vital for oxygen transport.

41
Q

What are vitamins?

A

Vital for a healthy immune system. They allow athletes to train maximally and recover quickly.

42
Q

What are the uses of vitamin C and D?

A

C is vital for cell health and maintenance of soft tissue.

D aids absorption of calcium which is vital for bone strength.

43
Q

What does water do in the diet?

A

Regulates body temperature.
Lubricates joints.
Carries nutrients and oxygen to cells.

44
Q

What can happen through dehydration?

A

Heart rate increases (fatigue).
Increase breathing rate.
Blood flow decreases.

45
Q

What is a joint?

A

Where two or more bones meet.

46
Q

What are the joint groups of the following movement types:
Fixed
Slightly moveable
Freely moveable

A

Fibrous
Cartilaginous
Synovial

47
Q

What are the two main types of synovial joints?

A

Ball and socket

Hinge

48
Q

Name the 6 Anterior muscles

A 
Pectoral 
Anterior Deltoids 
Biceps brachii
Iliopsoas 
Quadriceps 
Tibialis anterior
49
Q

Name the 9 Posterior muscles

A 
Supraspinatus
Posterior deltoids 
Triceps brachii 
Latissimus dorsi 
Gluteus medius
Gluteus maximus 
Adductor magnus 
Hamstrings Gastrocnemius
50
Q

What are the two types of muscle movement and what are they?

A 
Isotonic = Movement 
Isometric = No movement
51
Q

When a muscle shortens under tension its known as?

A

Concentric contraction

52
Q

When a muscle lengthens under tension its known as?

A

Eccentric contraction

53
Q

What are the 3 types of plane?

A

Frontal
Sagittal
Transverse

54
Q

What are the 3 types of axis?

A

Longitudinal
Sagittal
Transverse

55
Q

What is it called when a joint moves away from the body?

A

Abduction

56
Q

What is it called when a joint moves towards the body?

A

Adduction

57
Q

What are the three types of muscle fibres?

A 
Type 1 (slow oxidative)
Type 2a (fast oxidative glycolytic)
Type 2x (fast glycolytic)
58
Q

What type of muscle fibre would a marathon runner have?

A

Type 1 (slow oxidative)

59
Q

What type of muscle fibre would a middle distance athlete have?

A

Type 2a (fast oxidative glycolytic)

60
Q

What type of muscle fibre would a power athlete have?

A

Type 2x (fast glycolytic)

61
Q

What type of muscle fibre would a games player have?

A

A mixture

62
Q

Name the 8 fibre characteristics

A 
Contraction speed
Motor neurone size
Fatigue resistance 
Mitochondrial density 
Myoglobin content 
Capillary density 
Aerobic capacity 
Anaerobic capacity
63
Q

What is the meaning of Contraction speed?

A

How quickly the fibre can produce force

64
Q

What is the meaning of Motor neurone size?

A

The site of fibres nerve.

65
Q

What is the meaning of Fatigue resistance ?

A

How long the fibre can be contracting without tiring

66
Q

What is the meaning of Mitochondrial density ?

A

How many mitochondria the fibre has.

67
Q

What is the meaning of Myoglobin content ?

A

How much myoglobin the fibre contains

68
Q

What is the meaning of Capillary density ?

A

How many capillaries surround the fibre

69
Q

What is the meaning of aerobic capacity?

A

How good the fibre is at producing energy using oxygen.

70
Q

What is the meaning of anaerobic capacity?

A

How good the fibre is at producing energy using without oxygen.

71
Q

What are the effects of training on fibres?

A

Physiological adaptations of around 10-20% in muscle fibres.

Increase in the size and strength of all fibre types.

P.E (6 decks)

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