paper 1 Flashcards
what do beta blockers do
help a performer keep calm,this reduces heart rate and even anxiety
what is overload
when training needs to work the body harder then normal so there is some stress and discomfort
pectorals
abduction,flexion eg during a forehand drive in tennis
what do capillaries do
carry blood through the body to exchange gases and nutrients within the bodies tissue
-they have very thin walls
what is progression
when training becomes progressively difficult
what are some short term effects of exercise
1, more oxygen is delivered
2,more C02 is removed
plane and axis of rotation
plane - transverse
axis - longitudinal
e.g discus throw
what does stretching do as a cooldown
speeds up recovery and improves flexibility
-may help prevent muscle stiffness and delay onset of muscle soreness
what happens in the respiratory system when u breath in
diaphragm and external intercostal contract to move the rib cage upwards and expand the chest cavity this draws air to ur lungs
what happens in the respiratory system when u breathe out
the diaphragm and external intercostals relax moving the rib cage down shrinking the chest cavity,forcing air out the lungs
what is interval training
uses fixed pattern if periods of high-intensity exercises and either low-intensity exercises or rest
short term effects on the cardiovascular system of exercise.
-heart rate and stoke volume increase
-this leads to an increase of cardiac output
-these will remain higher then normal after exercise until oxygen debt is paid off
transverse plane
dividing the body in to the top and bottom
how does exercise improve the cardiorespiratory system?
-bigger/stronger heart
-resting stroke volume and maximum cardiac output increase
-lung capacity increases
-maximum tidal volume increases
short term effects of exercise on the respiratory system
-muscles like pectorals expand to let in more air
-this increases tidal volume and respiratory rate
-more oxygen is transferred to blood and reaches the muscles
-helps breath out extra CO2
what are the pulmonary circuit steps?
-deoxygenated blood enters right ventricle through the tricuspid valve
-right ventircle contarcts,rising the blood through the right semilunar valve to the pulmonary artery which carries blood to be oxygenated
what are the systemic circuit steps
-oxygenated blood enters the left ventricle through the bicuspid valve
-left ventricle contracts using the blood through the semilunar valve into the aorta which carries oxygenated blood into the rest of the body
structure of synovial joints
-bones at synovial joints are held together by ligaments
-end of the bones are covered by cartilage and are shaped so the fit together and move smoothly
-synovial membrane releases synovial fluid for lubricant
mobility?
take the joint through its full range of movement
dynamic movements
movements that involve speed or changes in direction
artery
carry blood away from the heart (usually oxygenated,except from the pulmonary artery)
thick muscualr walls
gluteals
extension,rotation and abduction of the leg at the hip
eg pushing body foward when running
synovial joint?
is a joint that allows a wide range of movement and has a joint capsule enclosing it
frontal plane
front to back
eg cartwheel
inter coastal muscles during expiration
the diaphragm relaxes and moves bacl to its dominal shape. the intercoastal muscles relax so the ribs move inwards and downwards under there own weight
deltoids
abduction or circumduction
eg front crawl
plane and axis of flexion/extension
plane sagittal
axis transverse
strength
is the maximum amount of force that a muscle or muscle groups can apply against a resistance
longitudinal axis
top to bottom
ice skater spin
short tern effect on the muscular system
-muscles release extra energy for movement,generates heat which increases muscle temp
-during anaerobic respiration muscles produce lactic acid
-lactic acid causes muscles to fatigue and make it painful
-more oxygen is used to clear lactic acid
bones of the head and torso
-cranium
-vertebrae
-sternum and ribs
-scapula
-clavicle
-pelvis
bones of the arms and hand
-humerus
-ulna and radius
-carpals
-metacarpals
-phalanges
bones of the leg and feet
-femur
-fibula and tibia
-patella
-tarsals
-metatarsals
-phalangies
ball and socket joint
allows movement in nearly every direction,the end of one bone fits into a cup like area of another bone
eg at the hip joint the head of the femur sits in the socket of the pelvis
hazard of playing field
-holes and lumps
-broken glass
intercostal muscles during inspiration?
they contract and move the ribs upwards and outwards. this increases the size of the chest and decreases the air pressure inside it which sucks air into lungs
sagittal plane
divides the body into left and right sides
frontal plane
divides the body’s front and back
transverse axis
runs through the body left and right
balance
the ability to stay upright and in control of any movement
circumduction
movement in the x circular motion
eg overarm cricket bowl
what happens when you contract a muscle
pulls on tendon,which pulls on bone making it move
how do muscles get oxygen
heart beats and pumps oxygen to muscle
cardiac output
the volume of blood pumped by a ventricle per minute
trapezius
extension at the neck
-eg preparing to head a football
stoke volume
is the amount of blood each ventricle pumps with each contraction
coordination
the ability to use two or more parts of the body together efficiently and accurately
what should a warm up involve
-pulse raising
-mobility exercise
-stretching
-dynamic movements
-skill retrieval
what should a cooldown include
-gradually reducing the intensity to allow your heart rate and body temp decrease to resting levels
-gradually reducing your heart rate and breathing,takes in more oxygen to get rid of lactic acid
latissimus dorsi
extension/adduction or rotation at the shoulder
eg butterfly stroke whilst swimming
anaerobic equation
glucose -> energy + lactic acid
long term effects of exercise on musculoskeletal system
-make muscles tired if exercise regularly. and they will grow
-increased bone density the stringer they are
minute ventilation
the volume of air you breathe in or out each minute
fartlek
a type of continuous training but it involves changes in the intensity, gradient over different intervals
cartilages
acts as a cushion between bones ,to prevent damage of joints
systematic circuit
connects the rest of the body to the heart
what is the cardiovascular system made up of
heart,bone,blood vessels
pulmonary circuit
connects the lungs to the heart
double circulatory system
there are two circuits
strcuture of respiratory system
trachea -> bronchi->bronchioles->alveoli
HIIT
formof interval training where you use the maximum effort for the high-intensity bits and an inactive low intensity period
tendons
connect the muscles to the bone
plane and axis of abduction and adduction
plane - frontal
axis - frontal
ligaments
hold bones together
hazards of fitness centre
using weights incorrectly
follow health and saftey
anaerobic exercise equation
glucose + oxygen -> carbon dioxide + water + energy
first class levers(mechanical advantage)
can provide mechanical advantage depends whether the fulcrum is nearer to the effort or the load
load,effort and fulcrum symbols
e- downwards arrow
L- box
f- arrow
biceps
flexion at the elbow
eg bicep curl
quadriceps
extension at the knee
eg drop kick in ruggers
gastrocnemius
points the foot downwards
eg standing on toes in ballet
abdominals
flexion at the waist
eg sit up
FITT meaning
frequency
intensity
time
type
test for agility
illinois agility test
test for cardiovascular enndurance
-cooper 12 minute run test
-multi stage fitness test
adduction
moving towards an imaginary centre
abduction
moving away from an imaginary centre
cardiovascular endurance
is the ability to continuously exercise while getting energy for muscular movement
joints
are any point where two or more bones meet,these bones are called articulating bones
6 functions of the skeleton
1.support
2.posture
3.protection
4.movement
5.making blood cells
6.mineral storage
job of the cardiovascular system
move blood around the body
veins
-carry blood towards the heart
-they have vavles to prevent backflow
-they carry deoxygenated blood
-they have thinner walls
hinge joint
allows movement in only one direction.the joint is able to bend and straighten
transport of substances
transporting things around the body in the bloodstrean like oxygen,CO2 and nutrients this gives muscles what they need to release energy
hazards of a swimming pool
drowning
slippy floor
reversibility
any fitness improvement or body adaptation caused by training will gradually reverse and be lost when u stop
1st class lever
the load and effort are at opposite ends of the level and the fulcrum is in the middle
antagonist
the muscle which relaxes
agonist
the muscle which contracts
antagonistic pair
this is where a group of muscles work together to do a certain movemnt
eg bicep and tricep
specificity
matching training to the activity and person
2nd class lever
the fulcrum and effort are at opposite ends of the lever,the load is in the middle
temperature change
moving the blood nearer the skin cools the body more quickly. this means you can exercise for a long tine without overheating
plyometric training
it improves power
eg hopping skipping
3rd class lever
the fulcrum and load are opposite ends of the lever, the effort is in the middle
mechanical advantage
when a lever can move with a longer load with a smaller effort
anaerobic exercise
when exercise duration is short and at high intensity
aerobic respiration
when exercise is long duriation
for example running a marathon
red blood cells
carry oxygen and transport it around the body to release energy which needed in muscles during phyical activity
examples of synovial joints
ball and socket
hinge
what movements at ball and socket
flexion and extension
abduction and adduction
circumduction
movements at hinge joint
flexion, extension
triceps
extension at elbow
eg jump shot in netball
hamstring
flexion at the knees
second class lever (mechanical advantage)
have the load between the effort and the fulcrum
heart rate
the number of times your heart beats per minute
capillarisation
where the number of capillaries in the muscle increases, this increases blood supply to muscles,so they release more oxygen
muscular endurance
is the ability to repeatedly use muscles over a long time without getting tired
speed
is the rate at which someone is able to move or to cover a distance
power
is being able to exert as much strength as possible in the shortest time possible
combination of speed and strength
flexibility
is the amount of movement possible at a joint
agility
is the ability to change body position or direction quickly with control
test for spped
30m sprint test
tests for muscular endurance
sit up/press up test
test for balance
stork stand test
test for power
standing long junpo
reaction time
time taken for the body to move in response to a stimulant
how to minimise injury
use correct clothing/footwear
use ppe
warm up cool down
lift and carry equipment safe
compete at appropriate level
hazards of sports hall
slippy floor
badly stored equipment
hazards of artificial outdoor areas
surface burn
fencing
concrete around pitch
