Flashcards
List the muscles in the back
Trapezius, Latissimus Dorsi
List/summarise some of the bones in the axial and appendicular skeleton
Axial = core/central bones, mainly flat bones eg ribs, cranium, spine
Appendicular = limbs, mainly long/short bones eg humerus, femur, phylanges
Explain how antagonistic muscle pairs work together to create movement
Agonist - Contacts (pulls on the bone)
Antagonist - Relaxes
Explain concentric and eccentric contractions
Both are isotonic contractions (when muscles change length)
Concentric = muscle shorten or condense when contracting
Eccentric = Muscles lengthen when contracting
Explain Flexion and Extension at the shoulder
Flexion - bring your arm forward in front of you as if you were preparing to salute.
Extension - Movement of your arm behind you
Where are the ball and socket joints. What movement do they allow?
Ball and socket joints= hips and shoulders. Allow all movement types.
What is cartilage? What is its role in a joint?
Cartilage is a soft cushion in the joints that stops the bones rubbing against each other
Explain adduction and abduction
Adduction = moving a limb towards the centre of the body Abduction = moving a limb away from the body
List the muscles in the legs
Gastrocnemius Tibilais Anterior Gluteus maximus Hip flexors Hamstrings Quadriceps
Explain the characteristics of type 1 (slow twitch) muscle fibres
Type 1 - slow twitch
Red as they have high O2 supply
Contract slowly
Resistant to fatigue/tiring
Explain isotonic contraction
Isotonic contractions when muscles change length and movement occurs
Concentric = muscle shorten or condense when contrcating Eccentric = Muscles lengthen when contracting
Explain how the muscles work in antagonistic pairs to create movement at the knee and elbow joints
Extension at the elbow, the biceps generate flexion at the elbow
Hamstrings and Quadriceps - Hamstrings generate flexion at the knee, Quadriceps generate extension at the knee joint.
Explain isometric contractions
When muscles contract but create no movement eg when performing a plank
What are the two sections of the skeleton
Axial (Core/central bones)
Appendicular (limbs/arms/leg bones)
List the sections of the spine in order
Cervical, Thoracic, Lumbar, Sacrum, Coccyx (cool, things, like, spinal, columns)
Explain the role of long bones
Long bones are strong and long. They mainly help us to move.
List the 2 main short bones
Tarsals and Carpals
List the synovial joints (freely moveable) and state an example for each
Condyloid - wrist Pivot - neck Saddle - thumb Gliding joint - shoulder/collar bone Hinge -knee/elbow Ball and socket - hip/shoulder
List the muscles at the front of the upper body
Pectorals, Oblique’s, Abdominals
Explain flexion and extension at the hip joint
Flexion = using your hip flexors to bring your leg forward and in front of your body (taking a step forwards) Extension = using your gluteals to bring your leg behind your body (taking a step backwards)
Explain the spinal conditions; Kyphosis Lordosis Scoliosis
Kyphosis - too much curve in the upper back/thoracic
Lordosis - too much curve in the lower back/lumbar
Scoliosis - S shaped curve in the spine
Where are the hinge joints? What movement do they allow?
Hinge joints = knee, ankle, elbow. Allow flexion and extension only
What is the difference between tendons and ligaments?
Tendons connect bone to muscle to allow movement
Ligaments connect bone to bone to hold the joint together
Explain the characteristics of type 2 (fast twitch) muscle fibres
White as they have low O2 supply
Contract fast/explosively
Tire/fatigue very quickly
What type of joint is the vertebrae?
Slightly moveable
List the 7 components of a synovial joint
Tendons, Bursae, Cartilage, Synovial Fluid, Ligaments, Synovial Membrane, Joint Capsule.
What are the functions of the skeletal system?
Support/Body Shape Protect Vital organs Movement Making blood cells Storing minerals
Which minerals are stored by the bones?
Calcium and phosphorus, both help keep bones strong
How does the muscular skeletal system create movement?
Muscles attach to bones via tendons. The muscles pull on the bones to create movement.
What type of bone helps protect the vital organs? Why is this a useful type of bone for protection?
Flat bones.
They have a large surface area to absorb impact therefore good for protection.
Explain the role of short bones
Small strong bones. They mainly support us when carrying heavy weight.
Explain the role of irregular bones
Irregular bones are specific shapes and they protect the spinal column. Vertabrae.
List the 4 main flat bones
Cranium, Sternum, Scapula and Pelvis
What is muscle fatigue?
When muscles get tired or sore from lots of strenuous exercise or when they have not recovered enough
List examples of mainly aerobic exercises
Any activity that lasts for at least 1 min - several hours at medium intensity
- Marathon
- Long distance swim/run/cycle/walk
- Football and netball for specific positions (eg centre or centre midfield)
What is lactic acid?
Waste product created by anaerobic respiration that causes cramps/muscle fatigue
What is ATP?
Adenosine tri-phosphate, the molecule made by respiration that stores energy in our muscles
What are the aerobic and anaerobic training zones/thresholds?
Aerobic = 60-80% of maximum heart rate, for endurance athletes
Anaerobic = 80-90% of maximum heart rate, for explosive athletes
When would a 1500m runner use their aerobic and anaerobic energy systems?
Aerobic: to mainatin steady pace during most of the race
Anaerobic: to get a quick start, quickly overtake during the race or sprint to the finish
Why do our muscles and other body tissues need oxygen?
Cells need oxygen to generate energy from the food we eat (glucose) so the muscles can contract
What is aerobic respiration?
Oxygen + Glucose = Carbon Dioxide + water + Energy (ATP)
Aerobic = uses oxygen to create energy for medium/low intensity exercise for a long period of time 1min-several hours
What is anaerobic respiration?
Anaerobic = Creating energy without oxygen, produces lactic acid, high intensity/expolsive exercise for less than a minute
Glucose = lactic acid + energy (ATP)
Why do our muscles need glucose? Where do we get it from?
Glucose is a sugar we absorb from our food.
Glucose reacts with oxygen in the muscles to create energy, so our muscles can contract.
List examples of mainly anaerobic exercises
Any activity that lasts from 1 sec to 1 min at very high intensity
- Sprinting swim/run/cycle
- Weight Lifting
- Some games like basketball and badminton for specific skills (eg jumping to block/smash a shot)
What is aerobic and anaerobic exercise?
Aerobic = uses oxygen, medium/low intensity for a long period of time 1min-several hours
Anaerobic = does not use oxygen, produces lactic acid, high intensity/explosive exercise for less than a minute
Why does heart rate and blood pressure increase when we start to exercise?
Heart rate = working muscle require more O2 so HR increase to meet this demand
Blood pressure = as more blood pumps through the vessels blood pressure increases
What is cardiac output? What is the equation to work out cardiac output?
Amount of blood leaving the heart in one minute.
CO = stroke volume x heart rate
What are the chambers of the heart?
Atrium - top of the heart
Ventricles - bottom chambers
What is stroke volume?
Amount of blood pumped out of the heart in one beat
What is spirometer trace?
Measurement of the amount of air breathed in and out
What is residual volume?
Volume of air still in the lungs after breathing out fully, which stops lungs from collapsing
What is blood pressure?
Blood pressure = pressure on the walls of the blood vessels as blood pumps through
What is the structure and function (role) of a capillary?
Microscopically small blood vessels.
Very narrow and thin (one cell thick), so that gas exchange is easier
Surround areas where gas exchange is key (eg muscles and alveoli)
What is total lung capacity?
The total volume of air that could fit into the lube (vital capacity + residual volume)
What is coronary heart disease?
When blood vessels in the heart get blocked causing serious health issues or death
How does the respiratory system adapt to long term training?
Vital capacity/lung capacity increases
More alveoli develop
More capillaries (capillarisation) around the alveoli
Lungs more efficient at gas exchange
What is the role of the cardiovascular system?
Deliver oxygen and nutrients to the body and muscles
Remove waste products like carbon dioxide and lactic acid
Why does resting heart rate decrease as cardiovascular fitness improves?
Heart is larger, more blood and healthier blood vessels means heart does not need to work so hard to deliver O2 when at rest.
What happens to a spirometer trace reading if a person starts to exercise vigorously?
The readings become larger (deeper breaths) and more frequent (quicker breaths)
What is the structure and function (role) of an artery?
Carry blood away from the heart
Small lumen (space for blood flow), therefore high blood pressure
Thick, muscular walls
Always carry oxygenated blood (except for pulmonary artery)
Why does tidal volume and breathing rate increase when we start to exercise?
Due to higher demand of oxygen in working muscles, and more waste products being produced breathing must deepen and quicken to meet the demand.
What is systolic and diastolic blood pressure?
Systolic = BP when heart is squeezing Diastolic = BP when heart is relaxed
List the immediate effects of exercise on the body.
Heart rate and cardiac output increases Blood pressure increases Breathing rate increases Tidal volume (depth of breathe) increases Body temperature increases, sweating Muscles and joints become more flexible
What is tidal volume?
The amount of air breathed in during rest or exercise
What is vital capacity?
The maximum amount of air breathed in/out during one forceful breath
What are the key body components in the respiratory system?
Lungs Trachea (windpipe) Bronchi Bronchioles Alveoli Diaphragm
How does rest and diet help the cardiovascular system recover after training?
Rest = allows the heart to recover Diet = protein helps cardiac hypertrophy, iron keeps blood healthy
Explain the process of inhaling
Diaphragm contracts, opening the chest cavity and lungs. This sucks air into the lungs.
Which veins and arteries enter and exit the heart?
Vena Cava, returns deoxygenated blood from body
Pulmonary artery, sends deoxygenated blood to lungs
Pulmonary vein, returns oxygenated blood from lungs
Aorta, sends oxygenated blood to the body
What are the immediate effects of exercise on the respiratory system?
Tidal volume increases (breathing deepens)
Breathing rate increases
Oxygen debt occurs, if exercise is anaerobic
What is the role of the respiratory system?
Inhale and exhale air (breathing) to absorb oxygen and remove carbon dioxide (gas exchange)
What is cardiac hypertrophy?
When the heart’s cardiac muscle becomes bigger, thicker and stronger due to regular cardiovascular exercise
Which features of the alveoli make gaseous exchange easier?
Walls of alveoli and capillary 1 cell thick and moist (short diffusion pathway)
Large blood supply, lots of capillaries
Folded shape gives large surface area
What is the structure and function (role) of a vein?
Carry blood back to the heart Have large lumen (space or blood flow) Thin walls Have valves to stop backflow of blood Always carry deoxygenated blood (except for pulmonary vein)
What is hypertension and hypotension?
Hypertension = high blood pressure (above 140/90mmHg) Hypotension = low blood pressure (below 90/60mmHg)
Explain the process of exhaling.
Diaphragm relaxes, squeezing the chest cavity and lungs. This pushes air out of the lungs.
List the factors that affect blood pressure
Age - increases with age
Stress - increased stress increases BP
Diet - poor diet increases BP
Exercise - increases BP when we exercise, but regular exercise keeps BP healthy
What is vasodilation and vasoconstriction?
Vasodilation - widening of blood vessels in areas of the body that need blood the most eg working muscles when exercising.
Vasoconstriction - Narrowing of blood vessels
What is gas exchange? Where does it occur?
Diffusing oxygen into the blood.
Removing carbon dioxide out of the blood.
In the alveoli of the lungs.
Explain the flow of blood around the heart, lungs and body (systemic and pulmonary circulation)
Blood flows from heart to lungs to collect oxygen, then back to the heart (pulmonary circuit)
Blood then flows to the body, delivers the oxygen and returns back to the heart (systemic circulation)
What is DOMS?
Delayed onset muscle soreness - fatigue caused by lactic acid and micro tears in the muscles.
What are the advantages and disadvantages of continuous training?
Advantages = cheap, little equipment, easy to monitor progress, improves CV health and fitness
Disadvantages = can be boring, only focuses on CV and muscle endurance.
What are the characteristics of a mesomorph?
Somatotypes are body shapes
Mesomorph = muscular, wide shoulders
What is progressive overload?
How can you progressively overload your training using FITT?
Progressive overload=gradually increasing the difficulty of training to improve fitness/performance.
FITT guides us on how to progressively overload;
Frequency - increase how often you train
Intensity - increase how hard training is
Time - increase how long you train for
Type - make training harder by changing the method of training
Define specificity (principle of training)
Specificity - matching training to the needs of the person
Describe the physical characteristics of a ectomorph
Ectomorph = tall and thin, narrow shoulders and hips
Define 1 Rep Max. Why is it useful in fitness training?
The most you can lift with maximal effort (1 repetition of the movement).
Indicated level of strength and can be used to plan training
List the long term adaptations to the body after regular training (eg a 6 week plan)
Decreased resting heart rate/bradycardia
Increased stroke volume (cardiac hypertrophy)
Healthy blood vessels
More blood and red blood cells
Muscles increase in size and strength (hypertrophy)
Fitness components improve
Body uses oxygen more efficiently (endurance increases)
List at least two fitness tests that measure cardiovascular fitness/endurance
12min Cooper Run
Harvard Step Test
Multi stage fitness test (bleep test)
VO2 Max Test
List all the skill related components of fitness
Agility Reaction Time Speed Power Balance Coordination
Describe the physical characteristics of endomorph
Endomorph = fat, narrow shoulders, wide hips
What are the long term effects of training on the muscular-skeletal systems?
Skeletal System:
Bones get denser and stronger.
Joints, tendons and ligaments get stronger
Muscular System:
Muscular hypertrophy (muscles get bigger)
Muscle power, strength, endurance, flexibility increases (depending on type of training)
Better supply of blood to muscles (capilarisation around muscle)
Define balance, including the two different types of balance.
Maintaining a stable body position
Static - when athlete is still
Dynamic - when the athlete is moving
What are the advantages and disadvantages of circuit training?
Advantages = can be cheap with little equipment, very adaptable can improve variety of CoF, improve skill or fitness
Disadvantages = can be expensive if equipment used, takes time to plan and set up
How can you be fit but not healthy?
Health = physical, social, mental well being
Fitness refers to only physical health.
Someone can be physically fit but suffer from poor mental (depression) or social (isolated/lonely) health
List the principles of training
HINT: SPORT FIIT
Specificity, Progressive Overload (Frequency, Intensity, Time, Type), Reversibility, Tedium
Define Health Fitness
Health = state of social, mental and physical well being
Fitness = ability to meet the physical demands of the environment
List the immediate responses to an exercise session.
Increase demand for oxygen in muscles Increased heart rate Increased blood pressure Increased cardiac output Increased body temperature/sweating Breathing rate and depth (tidal volume) increases Dehydration Muscle fatigue and DOMs
How would you adjust weights, reps and sets to improve; muscular strength, muscular endurance and power?
Strength = heavy weights, few reps, long rest between sets
Endurance = lighter weights, more reps, short rest between sets
Power = performance heavy weights
Explosively/fast
Define tedium (principle of training)
Tedium - when training becomes too boring you lose motivation
Define reversibility (principle of training)
Reversibility - when training stops fitness is lost
List all health related components of fitness
Muscular strength Flexibility Cardiovascular Endurance Muscular Endurance Body Composition
Name a fitness test that measures:
1 - muscular endurance
2 - power
Muscular Endurance = sit ups in 1min test and push ups in 1min test
Power = Standing broad jump, Vertical sergeant jump
List one fitness test that measures:
1 - agility
2- strength
3- flexibility
Agility = Illinois Agility Run
Strength = Hand grip dynamometer, 1Rep Max
Flexibility = Sit and reach test
List the different types/methods of training.
Continuous, Fartlek, circuit, interval, cross, weight/resistance
