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pe gcse aqa > Paper 1 > Flashcards

Paper 1 Flashcards

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1
Q

Uses of skeletons 6

A

Support (stand upright)
Movements (at a joint)
Mineral storage (calcium and phosphorous)
Blood cell production (RBC aid O2, WBC fight infection, platelets for clotting if cut)
Organ protection
Muscle attachment (via tendons)

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2
Q

Gaseous exchange route

A

Nose or mouth>trachea>bronchi>bronchioles>alveoli GASEOUS EXCHANGE >capillaries>muscle tissues

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3
Q

What Blood vessels carry what blood

A

Arteries- oxygenated
Veins- deoxygenated

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4
Q

Cardiac cycle

A

Systole- contract and pump blood
Diastole- relax and fill blood

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5
Q

Cardiac output

A

Volume of blood pumped per minute
Stroke vol x heart rate

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6
Q

Mechanics of breathing

A

Inspiration- rib cage up& out . pecs and sternocleidomastid
Expiration- diaphragm , intercostal muscles relax

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7
Q

Lung volumes
measured by?
what is tidal volume?

A

Measured by spirometers
Increases in exercise
Tidal is the normal vol resting

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8
Q

Aerobic exercise

A

Low to moderate intensity with oxygen respiration
Glucose + oxygen > energy + co2 + h2o
60-80% max hr

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9
Q

Anaerobic exercise

A

respiration without oxygen
High intensity short time
Glucose > energy + lactic acid
80-90% max hr

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10
Q

4 recovery processes to repay EPOC and reduce DOMS

A

cool down (low/moderate pace aerobic)
manipulation of diet (rehydrate, carbs)
ice baths (increase blood flow to muscles, remove lactic acid)
massages (increase blood flow)

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11
Q

what is EPOC

A

Excess post exercise oxygen consumption
the additional o2 intake after high intensity exercise

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12
Q

Effects of exercise short term

A

DOMS
Fatigue
Nausea, lightheadedness
cramps

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13
Q

Immediate effects of exercise

A

Sweating
Increased hr breathing rate +depth
Hot

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14
Q

Long term effects of exercise

A

adaptations to improve performance, reduced recovery time
Cardiovascular endurance
Muscular endurance, strength and hypertrophy
Strength
Flexibility
Body shape changes
Stronger skeletal system

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15
Q

PLANES & AXIS

A

FST
STL

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16
Q

Limits of fitness testing

A

Not sport specific
Not under competition conditions
Do not replicate exact movement of activity

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17
Q

Principles of training

A

SPORT
specific
Progressive overload (FITT)
Reversibility
Tedium

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18
Q

Types of training (7)

A

Fartlek
Plyometric
Circuit
Interval
Continuous
Weight
Static stretching (isometric)

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19
Q

Prevention of injury

A

Stretch
Correct technique
Equipment eg taping bracing
Proper rest and diet, hydration
Correct clothing n footwear

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20
Q

Trainings seasonal - pre season

A

Aerobic to build cardiovascular fitness
eg High altitude for more oxygen in red blood cells
focus on strength training too

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21
Q

Three seasons

A

Pre
Peak
Post

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22
Q

Levers

A

123 FLE
1: rowing, heading a ball, javelin throw
2: calf raises,
3: bicep curl UP

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23
Q

synovial joint

A

where 2 or more bones meet to allow wide ranges of movements

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24
Q

What is ligament and its function

A

connects bones together, stabilises joint. absorbs impact and prevent dislocation

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25
Q

What are tendons and function

A

attach muscle to bone. allow movement

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26
Q

how does synovial joint prevent injury

A
  • shock absorbing
  • prevent friction, wear and tear
  • waste removal
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27
Q

cartilage

A

shock absorber, less wear and tear

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28
Q

bursae

A

cushion, reduce friction

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29
Q

synovial membrane

A

secrete synovial fluid to keep joint lubricated

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30
Q

movements in hinge joint
examples

A

flexion extension
plantar(down) and dorsi(up) flexion
knee elbow ankle

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31
Q

movements in ball and socket
where

A

rotation circumduction
abduction adduction

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32
Q

movements in ball and socket
where

A

rotation circumduction
flexion extension
abduction adduction
hip and shoulders

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33
Q

antagonistic pairs

A

2 muscles that work together
as one relaxes the other contracts to pull on bone
agonist = prime mover
antagonist = relaxer

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34
Q

examples of antagonistic pairs

A

biceps, triceps
quadriceps, hamstrings
gastrocnemius, tibialus anterior
hip flexors, gluteals
deltoid, latissimus dorsi

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35
Q

muscle contractions - 2 types

A

isometric = stays still
isotonic = concentric [shortens], eccentric [lengthens]

36
Q

arteries
and physical feature

A

carry oxygenated blood away from heart in high pressure, supply o2 to muscles
thick muscular wall, smaller lumen

37
Q

veins

A

carry deoxygenated blood to heart then lungs under low pressure
thin wall, wider lumen, low pressure

valves to prevent backflow

38
Q

define health

A

a complete state of physical, mental and social wellbeing, not merely the absence of diseases or infirmity

39
Q

define fitness

A

the ability to meet the demands of the environment

40
Q

define agility

A

the ability to change directions quickly whilst in control

41
Q

define flexibility

A

the range of movements possible at a joint

42
Q

define balance

A

the ability to keep your centre of mass over the base of support

43
Q

define cardiovascular endurance

A

the ability for heart and lungs to deliver oxygen to working muscles

44
Q

define (muscular) strength

A

the ability to overcome resistance

45
Q

define coordination

A

the ability to use 2 or more body parts at the same time, smoothly and efficiently

46
Q

define reaction time

A

the time taken to initiate a response to a stimulus

47
Q

define muscular endurance

A

the ability to undergo repeated contractions, avoiding fatigue

48
Q

define speed

A

maximum rate at which an individual is able to perform a movement

49
Q

define (explosive) power

A

strength x speed to create fast, high intensity movements

50
Q

why fitness test?

A
  • to identify sporting weakness
  • goal setting
  • monitor progress
  • compare against norms / national average
  • inform training requirements
51
Q

when to fitness test?

A

pre-program to set goals/targets
mid-program to check on target/ if need amending
post-program to see if training is successful/targets met

52
Q

limitations of fitness testing

A
  • not sport specific
  • do not replicate movements of activity exactly
  • do not replicate competitive conditions
53
Q

test for agility

A

illinois test

54
Q

test for balance

A

standing stork test
stand on one leg for as long as possible
stopwatch needed

55
Q

test for cardiovascular endurance

A

bleep test, measure vo2max
cones set 20m apart
for long distance runners

56
Q

test for flexibility

A

sit and reach test, with sit and reach box. reach as far as you can and measure centimeters starting from past toes, foot flat on box

57
Q

test for muscular endurance

A

sit up bleep test

58
Q

test for power/explosive strength

A

vertical jump test

59
Q

test for reaction time

A

ruler drop test
the less the better the faster
good for cricket, tennis, badminton players
not so for weightlifters

60
Q

test for maximal strength

A

1 rep max test

61
Q

test for speed

A

30m sprint test

62
Q

test for strength

A

hand grip dynamometer
good for rugby players
not so for cyclists

63
Q

continuous training

A

constant steady state
low-moderate intensity
in aerobic training zone (60-80%)

64
Q

fartlek training

A

speed play, form of continuous
changes in pace & gradient

65
Q

circuit training

A

form of interval training
have stations of work and rest
simple and time efficient

66
Q

interval training

A

HIIT
period of high intensity follower by period of rest
sprint activities
80-90% training zone

67
Q

plyometrics

A

develop explosive power, maximum force
form of interval training

68
Q

weight training

A

resistance machines of free weights
form of interval training
develop strength and power, muscular endurance

69
Q

static stretching

A

holding a stretch movement
improve flexibility and decrease risk of injury
= isometric

70
Q

explain high altitude training technique

A

form of aerobic training. in environment with less oxygen, so less supply to working muscles.
the body will make more red blood cells, and improve performance

71
Q

seasonal aspects

A

pre-season: build general fitness, aerobic fitness, rebuild to post season level with minimal work (reversibility)
competition: maintain fitness, work on specific skills
post season: rest and recover, light aerobic activity to maintain general level of fitness

72
Q

why warm up?

A
  • reduce risk of injury
  • anticipatory rise
  • gradually increase body temp
  • pulse raising to deliver more o2 to working muscles > better gaseous exchange and co2 removal
  • psychological prep
73
Q

why cool down?

A
  • slowly reduce breathing and HR
  • gradual decrease in temp, allow body recovery
  • help lactic acid removal
  • increase co2 removal
  • prevent DOMS
74
Q

warm up activities

A
  • pulse raising by working muscles
  • stretching to increase range of movement and blood flow
  • skill based practices
  • mental preparation
75
Q

cool down activities

A
  • maintain elevated HR eg jog
  • gradual reduction in intensity - walk
  • stretch statically
76
Q

What if formed when haemoglobin and oxygen combine?

A

Oxyhaemoglobin

77
Q

Explain how air pressure changes occur in the chest cavity allowing exhalation to
take place.
Refer to the roles of the intercostal muscles, rib cage and diaphragm.

A

The diaphragm relaxes and returns to a dome shape (1)
• The intercostal muscles relax moving the rib cage down and back (1)
• The chest cavity decreases in volume (1)
• The pressure in the chest cavity increases (1)
• Pressure gradient (molecules move from high to low pressure) exists and air is pushed out (1)

78
Q

Explain how Ibrahim’s skeletal and muscular system work together to bring about
movement.

A

Muscles are attached to bones by tendons (1)
• When muscles contract they pull on the bones to create movement (1)
• Muscles work in (antagonistic) pairs (1)
• When one muscle in the pair is contracting (agonist) the other is relaxing (antagonist)(1)

79
Q

Describe the bleep test

A

A recording of a series of timed bleeps (1)
• Shuttle runs 20 m apart (1)
• Performers have to touch lines (or cones) (1)
• Bleeps get progressively closer together (time between bleeps gets shorter) (1)
• Requiredtorunfasterwhenperformergetstoahigherlevel(1)
• Miss three bleeps, performer has to drop out (1 warning, then if not caught up by 2 more ‘bleeps’
they must stop) (1)
• It is progressive and maximal (1)

80
Q

Explain what is happening to the heart rate before exercise

A

Heartratewillincrease(1)
• Thisistheanticipatoryrise(1)
• Caused by the release of the hormone adrenaline (1)

81
Q

Structure of alveoli

A

Surrounded by capillaries
- huge total SA
one cell thick, fast diffusion
Short disrance

82
Q

Gaseous exchange in alveoli

A

Carbon dioxide from from blood in capillaries move into alveoli to breath out
Oxygen moves from alveoli into red blood cells down the conc gradient

83
Q

Mechanics of inspiration

A

Intercostal and Diaphragm contracts
Pectorals pull Rib cage up and out to increase chest cavity for air
Sternocleidomastid lift sternum u

84
Q

Mechanics of expiration

A

Abdominals pull rib cage down, to expel air
Intercostal and diaphragm relaxes

85
Q

What is expiratory reserve volume

A

Additional air that is forcibly exhaled after expiration of normal tidal volume

86
Q

What is residual volume

A

The volume of air left in lungs after maximal expiration

pe gcse aqa (2 decks)

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