Paper 1 Flashcards
What are the 6 things the skeletal system provides?
-Support
-Mineral Storage
-Structure
-Movement
-Protection
-Blood Cell Production
What are Long bones?
They are bones responsible for different types of movement. Sporting actions are created by long bones through levers
Types of Long bones
-Femur
-Tibia
-Fibula
What are flat bones?
Perform a number of functions such as protection for delicate areas such as the brain. They also provide a broad surface area for muscle attachment
Types of flat bones:
-Cranium
-Scapula
What are short bones?
Light, small and very strong. The primary function is to support the weight of the body and to allow finer and more controlled movements.
What are irregular bones?
Specially shaped bones designed to perform a particular function.
Types of irregular bones:
-patella
- Vertebrae
Features of a joint
Cartilage- a material which covers the end of each bone to help prevent friction and shock between the joint
Joint capsule- the outer covering of the joint that holds the bones together and seals the joint attached to the outer layer of the bone
Synovial membrane- the inner lining of the joint capsule which produces synovial fluid
Synovial fluid- the fluid which surrounds the joint and acts like ‘oil’. It supplies nutrients to the joint
Ligaments- connect bone to bone
Bursae- cushion between bones and tendons
Types of movement at a joint
Flexion- decrease the angle of bones at a joint
Extension- increasing the angle of bones at a joint
Abduction- movement away from the midline of the body
Addiction- movement towards the midline of the body
Rotation- movement around an axis
Plantar flexion- pointing the toes at the ankle
Dorsi flexion- toes up at the ankle
Types of muscles and their function
Deltoid - Abducts arm at shoulder
Rotator cuff- rotation of shoulder
Pectorals- abducts arm at shoulder
Latissimus dorsi- abducts upper arm at shoulder
Biceps- flexion of arm at shoulder
Triceps- extension of arm at elbow
Abdominals- flexion trunk at hip
Hip flexor- flexion of leg at hip
Gluteals- extension of leg at hip
Hamstring- flexion of leg at knee
Quadriceps- extension of leg at knee
Gastrocnemius- plantar flexion of foot at ankle
Tibialis anterior- Dorsi flexion of foot at ankle
What are the different types of blood vessels and their functions
Artery- carries oxygenated blood away from the heart at HIGH PRESSURE
Vein- carries deoxygenated back into the heart at LOW PRESSURE
Capillary- carries blood to and from body cells
What do valves do?
Valves allow blood to flow in the correct direction (prevent back flow)
They close if blood starts to flow in the wrong direction
Redistribution of blood flow
Vasoconstriction- blood vessels are constricted to make SMALLER. When start exercise the nervous system sends signals to the blood vessels. These signals cause the blood vessels thats supply the inactive areas to constrict, reducing the blood flow
Vasodilation- blood vessels dilate to make them BIGGER. When start exercise the nervous system sends signals to blood vessels. Signals cause the blood vessels that supply the active areas to dilate. This increases the blood flow to the active areas therefore is receives more nutrients and blood
What is anticipatory rise?
An increase in heart rate due to the release of adrenaline. The body detects this and increases heart rate to increase 02 delivery in preparation for exersize
What is tidal volume?
Volume of air inspired or expired per breath
What is Inspiratory reserve volume?
The amount of air the can be breathed IN after tidal volume
What is expiratory reserve volume?
The amount of air that can be breathed OUT after tidal volume
What is residual volume?
Amount of air left in the lungs after maximum expiration
What is vital capacity?
The greatest amount of air that can be pushed out of the lungs after the deepest possible breath
What is the formula for aerobic respiration?
Glucose + Oxygen = Energy + CO2 + Water
What is the formula for anaerobic respiration?
Glucose = Energy + Lactic Acid
What is EPOC?
EPOC stands for Excess Post Oxygen Consumption
It is needed to repay oxygen debt
EPOC is the additional amount of 02 consumed after anaerobic exercise during the recovery period, above what would normally be consumed at rest.
It involved deeper and quicker breathing
What are the types of training?
-Fartlek
-Interval
-Weight Training
-Continuous
-Circuit
-Plyometrics
What is Fartlek Training?
Training on different intensities and terrains and gradients.
This is useful to team games however it is too easy to skip hard bits
-Netball
-Football
-Rugby
What is Interval Training?
Interval Training is training at high intensity followed with periods of rest.
This improves speed, power and strength and it’s easy to set up
However lactic acid and EPOC can build up
-200m sprinter
What is weight training?
Form of training that uses progressive resistance against a muscle group.
This is easy to set up and develops power and strength.
However it risks injury and requires spotters for safety
-Weights
What is continuous training?
Steady but regular pace at moderate intensity for at least 20 minutes.
This improves muscular endurance and it’s good for losing weight.
However it is very boring and doesn’t improve anaerobic fitness
-swimming
-running
-cycling
What is circuit training?
Working at different stations to avoid fatigue
This targets lots of different muscle groups and minimal equipment is needed
However it required lots of motivation
What is plyometrics?
Short explosive movements (box jumps)
This improves power and is easy to set up.
However you could get injured if it’s not performed correctly.
-volleyball
-basketball
-hurdles
What are the principles of training?
USE THE SPORT ANAGRAM
-Specificity
-Progressive
-Overload
-Reversibility
-Tedium (bordem)
What is specificity?
Making training specific to the sport being played and the muscles being used.
What is progressive overload?
Gradual increase of the amount of overload so that fitness gains occur but without the potential for injury. Overload is the gradual increase of stress placed upon the body during exercise training
What is reversibility?
Losing fitness levels when you stop exercising.
Fitness levels decrease as a result of injury.
What is tedium?
Boredom that can occur from training the same way every time. Variety is needed.
To prevent it, also use different types of training.
What are the principles of training?
USE THE FITT ANAGRAM
-Frequency: how often you train
-Intensity: how hard you train
-Type: the specific method
-Time: the length of training session.
What are the training zones?
Maximum heart rate- 220-age
Aerobic training zone- 60-80% of max heart rate
Anaerobic training zone-80-90% of max heart rate
Training threshold - the actual boundaries of the target zones.
Planes and axes notes!
They divide the body into 2
The frontal plane divides the body into front and back
The transverse plane divides the body into top and bottom
The Sagittal plane divides the body into left and right
Longitudinal axis goes through the top of your head.
Sagittal axis goes right through belly button
Transverse axis goes right through hip
Levers notes
Made up of a fulcrum resistance and effort
Fulcrum is where you see the bend (joint)
Effort is the muscle that contracts
Resistance (load) is what you are lifting.
What are the aspects of fitness?
Agility
Balance (static and dynamic)
Cardiovascular endurance
Coordination
Flexibility
Muscular endurance
Reaction time
Speed
Strength
DIFFERENT TYPES OF LEVERS
FIRST CLASS LEVER- FULCRUM IS IN THE MIDDLE OF THE EFFORT AND LOAD. EG- A HEADER IN FOOTBALL
SECOND CLASS LEVER- THE LOAD IS IN THE MIDDLE OF THE EFFORT AND FULCRUM. AN EXAMPLE IS STANDING ON TIPTOES
THIRD CLASS LEVER- THE EFFORT IS IN THE MIDDLE OF THE FULCRUM AND THE LOAD. AN EXAMPLE WOULD BE A BICEP CURL
