Paper 1 Flashcards
Uses of skeletons 6
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)
Gaseous exchange route
Nose or mouth>trachea>bronchi>bronchioles>alveoli GASEOUS EXCHANGE >capillaries>muscle tissues
What Blood vessels carry what blood
Arteries- oxygenated
Veins- deoxygenated
Cardiac cycle
Systole- contract and pump blood
Diastole- relax and fill blood
Cardiac output
Volume of blood pumped per minute
Stroke vol x heart rate
Mechanics of breathing
Inspiration- rib cage up& out . pecs and sternocleidomastid
Expiration- diaphragm , intercostal muscles relax
Lung volumes
measured by?
what is tidal volume?
Measured by spirometers
Increases in exercise
Tidal is the normal vol resting
Aerobic exercise
Low to moderate intensity with oxygen respiration
Glucose + oxygen > energy + co2 + h2o
60-80% max hr
Anaerobic exercise
respiration without oxygen
High intensity short time
Glucose > energy + lactic acid
80-90% max hr
4 recovery processes to repay EPOC and reduce DOMS
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)
what is EPOC
Excess post exercise oxygen consumption
the additional o2 intake after high intensity exercise
Effects of exercise short term
DOMS
Fatigue
Nausea, lightheadedness
cramps
Immediate effects of exercise
Sweating
Increased hr breathing rate +depth
Hot
Long term effects of exercise
adaptations to improve performance, reduced recovery time
Cardiovascular endurance
Muscular endurance, strength and hypertrophy
Strength
Flexibility
Body shape changes
Stronger skeletal system
PLANES & AXIS
FST
STL
Limits of fitness testing
Not sport specific
Not under competition conditions
Do not replicate exact movement of activity
Principles of training
SPORT
specific
Progressive overload (FITT)
Reversibility
Tedium
Types of training (7)
Fartlek
Plyometric
Circuit
Interval
Continuous
Weight
Static stretching (isometric)
Prevention of injury
Stretch
Correct technique
Equipment eg taping bracing
Proper rest and diet, hydration
Correct clothing n footwear
Trainings seasonal - pre season
Aerobic to build cardiovascular fitness
eg High altitude for more oxygen in red blood cells
focus on strength training too
Three seasons
Pre
Peak
Post
Levers
123 FLE
1: rowing, heading a ball, javelin throw
2: calf raises,
3: bicep curl UP
synovial joint
where 2 or more bones meet to allow wide ranges of movements
What is ligament and its function
connects bones together, stabilises joint. absorbs impact and prevent dislocation
What are tendons and function
attach muscle to bone. allow movement
how does synovial joint prevent injury
- shock absorbing
- prevent friction, wear and tear
- waste removal
cartilage
shock absorber, less wear and tear
bursae
cushion, reduce friction
synovial membrane
secrete synovial fluid to keep joint lubricated
movements in hinge joint
examples
flexion extension
plantar(down) and dorsi(up) flexion
knee elbow ankle
movements in ball and socket
where
rotation circumduction
abduction adduction
movements in ball and socket
where
rotation circumduction
flexion extension
abduction adduction
hip and shoulders
antagonistic pairs
2 muscles that work together
as one relaxes the other contracts to pull on bone
agonist = prime mover
antagonist = relaxer
examples of antagonistic pairs
biceps, triceps
quadriceps, hamstrings
gastrocnemius, tibialus anterior
hip flexors, gluteals
deltoid, latissimus dorsi
muscle contractions - 2 types
isometric = stays still
isotonic = concentric [shortens], eccentric [lengthens]
arteries
and physical feature
carry oxygenated blood away from heart in high pressure, supply o2 to muscles
thick muscular wall, smaller lumen
veins
carry deoxygenated blood to heart then lungs under low pressure
thin wall, wider lumen, low pressure
valves to prevent backflow
define health
a complete state of physical, mental and social wellbeing, not merely the absence of diseases or infirmity
define fitness
the ability to meet the demands of the environment
define agility
the ability to change directions quickly whilst in control
define flexibility
the range of movements possible at a joint
define balance
the ability to keep your centre of mass over the base of support
define cardiovascular endurance
the ability for heart and lungs to deliver oxygen to working muscles
define (muscular) strength
the ability to overcome resistance
define coordination
the ability to use 2 or more body parts at the same time, smoothly and efficiently
define reaction time
the time taken to initiate a response to a stimulus
define muscular endurance
the ability to undergo repeated contractions, avoiding fatigue
define speed
maximum rate at which an individual is able to perform a movement
define (explosive) power
strength x speed to create fast, high intensity movements
why fitness test?
- to identify sporting weakness
- goal setting
- monitor progress
- compare against norms / national average
- inform training requirements
when to fitness test?
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
limitations of fitness testing
- not sport specific
- do not replicate movements of activity exactly
- do not replicate competitive conditions
test for agility
illinois test
test for balance
standing stork test
stand on one leg for as long as possible
stopwatch needed
test for cardiovascular endurance
bleep test, measure vo2max
cones set 20m apart
for long distance runners
test for flexibility
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
test for muscular endurance
sit up bleep test
test for power/explosive strength
vertical jump test
test for reaction time
ruler drop test
the less the better the faster
good for cricket, tennis, badminton players
not so for weightlifters
test for maximal strength
1 rep max test
test for speed
30m sprint test
test for strength
hand grip dynamometer
good for rugby players
not so for cyclists
continuous training
constant steady state
low-moderate intensity
in aerobic training zone (60-80%)
fartlek training
speed play, form of continuous
changes in pace & gradient
circuit training
form of interval training
have stations of work and rest
simple and time efficient
interval training
HIIT
period of high intensity follower by period of rest
sprint activities
80-90% training zone
plyometrics
develop explosive power, maximum force
form of interval training
weight training
resistance machines of free weights
form of interval training
develop strength and power, muscular endurance
static stretching
holding a stretch movement
improve flexibility and decrease risk of injury
= isometric
explain high altitude training technique
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
seasonal aspects
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
why warm up?
- 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
why cool down?
- slowly reduce breathing and HR
- gradual decrease in temp, allow body recovery
- help lactic acid removal
- increase co2 removal
- prevent DOMS
warm up activities
- pulse raising by working muscles
- stretching to increase range of movement and blood flow
- skill based practices
- mental preparation
cool down activities
- maintain elevated HR eg jog
- gradual reduction in intensity - walk
- stretch statically
What if formed when haemoglobin and oxygen combine?
Oxyhaemoglobin
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.
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)
Explain how Ibrahim’s skeletal and muscular system work together to bring about
movement.
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)
Describe the bleep test
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)
Explain what is happening to the heart rate before exercise
Heartratewillincrease(1)
• Thisistheanticipatoryrise(1)
• Caused by the release of the hormone adrenaline (1)
Structure of alveoli
Surrounded by capillaries
- huge total SA
one cell thick, fast diffusion
Short disrance
Gaseous exchange in alveoli
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
Mechanics of inspiration
Intercostal and Diaphragm contracts
Pectorals pull Rib cage up and out to increase chest cavity for air
Sternocleidomastid lift sternum u
Mechanics of expiration
Abdominals pull rib cage down, to expel air
Intercostal and diaphragm relaxes
What is expiratory reserve volume
Additional air that is forcibly exhaled after expiration of normal tidal volume
What is residual volume
The volume of air left in lungs after maximal expiration
