Paper 1 Flashcards
Define abduction
Moving a body part away from, midpoint of the body
Define addiction
Moving a body part toward the mid line of the body
Define flexion
Bending a joint to decrease the able between two bones
Define extension
Straightening and extending of the joint to increase the angle between two bones or body party
Rotation definition
Moving a body part around an axis
What do tendons do
Attach muscle to bone
What can a muscle do
Only pull
What is the deltoids antagonist pair
Latissimus dorsi
What is the gastrocnemius antagonistic pair
Tibialis anterior
Define antagonist
Muscles that produce the opposite movement to an agonist
What joint is the shoulder and what are its articulating bones
Ball and socket
Scapula, clavicle and humerus
What joint is the hip and what are its articulating bones
Ball and socket
Pelvis and femur
What joint is the ankle and what are its articulating bones
Hinge
Tibia
Fibula
Talus
What joint is the elbow and what are its articulating bones
Hinge joint
Humerus , radius and ulna
What joint is the knee and what are its articulating bones
Hinge joint
Femur, patella , tibia and fibula
What are the smallest blood vessels
Capillaries
What do capillaries do
Allow the movement of oxygen, carbon dioxide and other nutrients to and from the surrounding tissues
Adaptations of capillaries
Very thin walls to allow substances to move through the cell wall with ease
What are veins
Blood vessels that carry deoxygenated blood back to the heart
What is an adaptation of veins
Then contain valves which prevent back flow of blood
What do arteries do
Picks up oxygenated blood thatβs been exited from the heart from the aorta
What happens in inspiration
The external intercostal muscles contract and pull the rib cage up and out
The diaphragm contracts causing it to flatten
Chest cavity gets larger causing pressure in the lungs to fall
Air moves into the lungs from the higher outside pressure
What happens in expiration
The external intercostal muscles relax so the rib cage returns to normal
The diaphragm relaxes pushing it up
The chest cavity gets smaller so pressure in the lungs increases
Air flows out of the lungs
What happens during exercise
Expiration becomes an active process
The INTERNAL intercostal muscles contract to pull the rib cage down
This increases thoracic pressure more than at rest
Therefore air flow is greater/faster
What additional muscles help in inspiration
Muscles in the torso such as abdominals and pectorals contract as well pulling the ribs up and out even more helping to expand the chest cavity , therefore decreasing pressure in the lungs
Increases tidal volume
What is the tidal volume
The normal amount of air inhaled (breathed in) and exhaled (breathed out) per breath.
Increases with exercise
What is the inspiratory reserve volume
amount of air that can be forced π’π§ππ¨ our lungs after tidal volume
Decreases during exercise
What is expiratory reserve volume
amount of air that can be forced out of the lungs after a normal expiration
What is the total lung capacity
Amount of air the lungs can hold
What is vital capacity
largest volume of air that can be forcibly expired after the deepest possible inspiration.
What is residual volume
amount of air that remains in the lungs πππππ« π¦ππ±π’π¦ππ₯ ππ±π©π’π«πππ’π¨π§.
What is an example of an aerobic activity
Table tennis
What is an example of anaerobic activities
Sprinting
What are some long term adaptations of improved fitness
Increased strength and efficiency of intercostal and diaphragm muscles so more alveoli allowing more oxygen uptake
Improved tolerance to lactic acid build up
Cardiac hypertrophic: lower resting HR and increased stroke volume
Increase in bone density and strength
Immediate term effects of exercise
Increase in muscle temperature and flexibility
Increased breathing rate and tidal volume
Sporting example of rotation
Playing a topspin forehand in tennis
Sporting example of circumduction
Cricket bowler to generate pace on the delivery
Sporting example of extension
Javelin thrower straightens their arm prior to release
Dorsi flexion sporting example
When a sprinter drives off out the blocks
Plantar flexion sporting example
When a basketball player performs a jump shot
Abduction sporting example
When a goal keeper makes a save
Addiction sporting example
Bringing the arms back to the centre of of the body when doing breaststroke in swimming
Define cardiovascular endurance
ability of the heart & lungs to supply Oxygen to working muscles
Define strength
Ability to overcome resistance
Define muscular endurance
ability of muscle(s) to undergo repeated contractions, avoiding fatigue
Define speed
maximum rate at which we are able to perform a movement
Define power
The product of strength and speed
Positives of fitness testing
Identifying fitness strengths and weakness Monitor improvement Establish a baseline Comparison of performers Motivation Setting goals and targets
Negatives of fitness testing
Tests arenβt always sports specific
Tests dong replicate sporting movements
Does not replicate competitive environment
Canβt always be reliable
Some test may not measure fitness component
Wrong protocols applied
What is the goal of a warm up
Increase blood flow to the required muscles which increase oxygen and nutrient delivery to those muscles and decrease risk of injury
What are the benefits of a warm up
Decreased risk of injury
Prevents overheating
Increase range of motion
What are the stages of a warm up
Pulse raiser
Dynamic and static stretches
Skill practise
Mental rehearsal
What is the goal of a cool down
Return bodyβs systems to pre exercise conditions
Reduces breathing rate
Decrease muscle temperature
Heart rate returns to normal
What are the benefits of a cool down
Dissipate lactic acid away from muscles
Prevent blood pooling
How should you cool down
Light jog
Static stretching holding stretch for 12-30 seconds
