Final Review Flashcards
Health or skill related?
Cardiorespiratory endurance
Health
Health or skill related?
body composition
Health
Health or skill related?
Power
Skill
Health or skill related?
Speed
Skill
Health or skill related?
Balance
Skill
Health or skill related?
Muscular endurance
Health
Health or skill related?
Flexibility
Health
Health or skill related?
Muscular strength
Health
Health or skill related?
Agility
Skill
Health or skill related?
Coordination
Skill
Health or skill related?
Reaction time
Skill
Body composition
Ratio of lean body mass to fat body mass;
Health
Cardiorespiratory endurance
Ability to continue training cardiovascular system for longer than 20 min;
Health
Power
Rate someone can work; amount of work performed in a unit of time;
Skill
Speed
Ability to perform a movement within a short period of time;
Skill
Balance
Ability to maintain their equilibrium when moving (dynamic balance) or when they are in a stationary position (static balance);
Skill
Agility
Ability to rapidly change the position of the entire body in space with speed and accuracy;
Skill
Flexibility
Ability of a joint to love through a whole range of motion;
Health
Muscular Strength
Ability of a muscle to exert a maximal force through a given range of motion or at a single point over a given time;
Health
Reaction time
Time elapsed between stimulation and the beginning of a reaction to it;
Skill
Muscular endurance
Refers to the capacity of a muscle to exert a submaximal force through a given range if motion or at a single point over a given time;
Health
Coordination
Ability to use senses together with body parts in performing motor tasks smoothly and accurately
Body composition- test
BMI
Cardiorespiratory endurance- test
Cooper’s 12 minute run
Power- test
Vertical jump
Speed- test
40 yard dash
Balance- test
Stork stand
Agility- test
Illinois agility test
Flexibility- test
Sit and reach
Muscular strength- test
Hand grip dynamometer
Reaction time- test
Drop test
Muscular endurance- test
Push-up test
Coordination- test
Hand ball toss
7 elements of a good training program
1) warm up
2) cardio/aerobics
3) weights/resistance training
4) core
5) flexibility
6) balance
7) cool down
Specificity
Training should use muscles in similar way to sport trained for
Diminishing returns
Gains diminish as athletes improve
Overload
To improve fitness level, athletes must do more than what their bodies are used to doing
Reversibility
When athletes stop training, their fitness gains are lost
Individual differences
Every athlete is different and responds differently to the same training
Variation
During training periods, change the intensity and volume of training
Progression
Continually increase physical demands
Moderation
Athletes must have time to progress and recover
2 ways the Karvonen method and Borg scale are similar
1) used to monitor training
2) based in a skill
2 ways the Karvonen method and Borg Scale are different
1) Karvonen is more accurate/Borg is based on athletic perception
2) Karvonen is expensive and complicated/Borg is inexpensive and easy to do
In a normal distribution, plus or minus one standard deviation includes how much of data?
68%
Plus or minus two standard deviations includes how much of the data?
95%
Why is standard deviation useful for comparing the means and the spread of data between two or more samples?
SD shows how close the data is to the mean while also showing how far away from the mean data lies.
What is the formula for coefficient of variance?
SD/M
Function of the appendicular skeleton
Movement
What is the function of the axial skeleton?
Protecting organs
4 types of bones
1) long
2) short
3) flat
4) irregular
The head is _________ to the sternum
Superior
The biceps are ________ to the triceps
Anterior
The shoulders are ________ to the midline
Lateral
3 types of connective tissue
Tendons, ligaments, cartilage
Function of tendons
Bone to muscle
Function of ligaments
Bone to bone
Function of cartilage
Cushion or structure
Define the term joint
Where 2 or more bones articulate
3 types of joints
Fibrous, cartilaginous, synovial
Describe fibrous joints
Immovable and rigid
Describe cartilaginous joints
Connecting between two bones that do not move (rib and sternum)
Describe synovial joints
Moveable joints
What are 4 important parts of a synovial joint?
Articulate cartilage, joint cavity, articulate capsule, synovial fluid
Why are these 4 parts of a synovial joint important?
All 4 are needed for cushioning and protection of a moveable joint
What type of synovial joint is associated with the knee?
Hinge
What type of synovial joint is associated with the shoulder?
Ball and socket
What type of synovial joint is associated with the neck?
Pivot
What type of synovial joint is associated with the wrist?
Gliding/saddle/condyloid
3 characteristics of muscle movement
1) elasticity
2) extensibility
3) contractibility
2 characteristics of muscle growth
1) Hypertrophy
2) atrophy
What muscle is striated and involuntary?
Cardiac
What muscle is non-striated and involuntary?
Smooth
What muscle is striated and voluntary?
Skeletal
The _______ is attached to a bone by the _______.
Muscle; tendon
The outside of the muscle is known as the ________ which surrounds several ________ which are made up of bundles of ___________ which are long and contain several nuclei.
epimysium; fascicles; muscle cells (fibers)
These cells are made up of bundles of ________.
Myofibrils
In each myofibril known as _______ and _______ which make up a section of the myofibril known as the __________.
Actin; myosin; sarcomere
Define origin
Attachment to a stationary bone
Define insertion
Attachment to a moveable bone
Explain the role of neurotransmitters in stimulating muscle contraction.
The chemicals bind to receptors on the muscle and cause contraction when these ions are no longer present and the muscle relaxes.
Sliding Filament Theory
The myosin reaches up and grabs the actin. When they touch, the myosin makes a “power stroke” and moves the actin closed to the center (M-Disk). This process continues until the Sarcomere is fully contracted.
Actions + myosin = ?
Sarcomere
Slow twitch
More efficient at using oxygen to generate fuel. Used for long duration exercise
Fast twitch
Use anaerobic metabolism to create fuel. Generate short bursts of strength but fatigue quickly.
Flexion
Decrease angle between joints
Extension
Increase angle between joint
Abduction
Movement away from midline
Rotation
Movement of a bone that pivots or revolves
Elevation
Upward movement of body structures
Depression
Downward movement of body structures
Plantarflexion
Forward bending of hand or foot
Dorsiflexion
Backward bending of hand or foot
Pronation
Turning hand or foot inward
Supination
Turning hand or foot outward
Addiction
Movement towards the midline
Isotonic concentric contraction
Shortening
Isotonic eccentric contraction
Lengthening
Isometric contractions
Stays the same
Why is reciprocal inhibition important for movement?
When agonist contracts, antagonist relaxes
Why would eccentric muscle contractions be more likely to cause DOMS than concentric?
Lengthening the muscle during contraction can cause “micro tears” in the muscle causing soreness, but also leads to Hypertrophy
4 components of blood
Platelets, erythrocytes (red), leukocytes, plasma
What is the function of erythrocytes?
Carry oxygen
What is the function of leukocytes?
Destroy pathogen’s old cells
What is the function of platelet?
Clotting
What is intrinsic heart excitation?
Normal things: sitting or exercising
1) low heart rate
2) low oxygen to muscles
3) high oxygen to organs
What is extrinsic heart excitation?
Outside of the body: fight or flight response, stress
1) high heart rate
2) high oxygen to muscles
3) low oxygen to organs
4) adrenaline release
What is the circulatory system made of
2 loops:
1) Pulmonary: heart and lungs; oxygenates the blood
2) Systemic
Relationship between heart rate, cardiac output, and stroke volume at rest and during exercise.
Heart rate x Stroke Volume = cardiac output
If either Heart Rate or Stroke Volume increase, cardiac output (amount of blood pumped per minute) also increases
How is proper hydration related to heart rate during exercise?
If a distance runner does not hydrate, they may experience cardiac drift, or sudden increase in heart rate due to thickening of blood
The pressure applied to artery walls during ventricular pumping is known as __________ blood pressure.
Systolic
The pressure applies to artery walls in between pumps is known as ___________ blood pressure.
Diastolic
Why does a static exercise cause both types of blood pressure to increase?
Pressure is applied by both the heart and by surrounding muscles onto the blood vessels
Why does diastolic blood pressure not change during dynamic exercise?
Movement of muscles allows blood vessels to expand and relieve pressure
4 cardiovascular adaptations resulting from endurance exercise training
1) increased heart wall thickness
2) increased stroke volume
3) decreased resting heart rate
4) increased cardiac output
What is VO2 max?
Maximum amount of oxygen used during maximum effort
How is VO2 different in men and women?
Men on average are higher
How is VO2 different in athletes vs. non athletes?
Athletes are significantly higher
How is VO2 different in young vs. old?
VO2 max decreases with age
Name 3 sports with a higher than average VO2 max
Cycling, wrestling, rowing
List the principal structures of the ventilatory system
Mouth, nose, pharynx, larynx, bronchioles, trachia, epiglottis, diaphragm, lungs, alveoli
4 functions of the conduction zone
Moistening, warming, filters, low resistance path to lungs
Pulmonary ventilation
Total exchange of air between lungs and surrounding
Total lung capacity
Maximum amount of air held by lungs
Tidal volume
Gas exchange amount during normal breathing
Residual volume
Additional amount of air remaining in lungs after exhalation
Inspiratory reserve volume
Additional amount of air that could be inhaled compared to a normal breath
If lungs contain no muscle, how do they inflate and deflate?
The diaphragm contracts increasing space (volume) around lungs, this causes air pressure to drop. Low air pressure causes surrounding air to enter lungs (high to low). Intercostal muscles contact and decrease volume around lungs, increasing air pressure and forcing air out.
Describe the nervous and chemical control of ventilation during exercise.
Chemical: chemoreceptors monitor O2, CO2, and acid levels in blood
Nervous: automatic breathing (not thinking) and voluntary breathing (thinking)
Why is it important for athletes who are required to do lots of cardio activities to have a diet with a proper amount of iron?
Iron is a main component of hemoglobin, which is the protein on Red Blood Cells that carries oxygen. More iron–> more oxygen–> more exercise
How does the concept of simple diffusion (moving from high concentration to low concentration) apply to gas exchange in the aveoli?
Natural diffusion causes these gases to move from high to low concentration, thus oxygenating the blood.
