Paper 1 Flashcards
1
Q
Abduction
A
Movement away from mid-line of body
e.g. backhand shot in tennis
2
Q
Adduction
A
Movement towards mid-line of body
e.g. forehand shot in tennis
3
Q
Circumduction
A
Circular movement around the joint e.g shoulder and butterfly in swimming
4
Q
Flexion
A
Angle of joint is decreasing
Eg bicep curl
5
Q
Extension
A
Angle of joint is increasing
Eg throwing a ball
6
Q
Rotation
A
Turning around an axis/fixed point
7
Q
Hinge joints
A
Allow body parts to move forward and back (not side to side) + straightening and bending
8
Q
Ball and socket joints
A
Allows backward, forward, sideways, and rotating movements
9
Q
Hinge joint
A
Knee, ankle and elbow
Flexion and extension can occur here.
10
Q
Ball and socket joint
A
Shoulder and hip
Abduction, adduction and rotation can take place
11
Q
Dorsiflexion
A
Angle of joint decreasing at ankle
12
Q
Plantarflexion
A
Angle of joint increasing at ankle
13
Q
Cranium
A
Flat bone that protects the skull
14
Q
Tendons
A
Attach muscle to bone
15
Q
Ligament
A
Attaches a bone to a bone
16
Q
Synovial membrane
A
Produces synovial fluid
17
Q
Synovial fluid
A
Provides lubrication at a joint
18
Q
Bursae
A
Sacks of fluid at a joint that reduce friction
19
Q
Cartilage
A
Prevents friction/bones rubbing together, acts as a shock absorber to allow easier movement
20
Q
Joint capsule
A
Encloses/ supports the joint
21
Q
Concentric Contraction
A
When the muscle contracts and shortens e.g.when bending the elbow the biceps is the agonist
22
Q
Isometric Contraction
A
When the muscle contracts but stays the same length e.g. tug of war, planking
23
Q
Eccentric Contraction
A
When the muscle lengthens (relaxes) e.g. when bending the elbow, the antagonist is the tricep which lengthens
24
Q
Antagonist
A
The muscle that relaxes to allow the movement to take place e.g. triceps during a dumbbell curl.
25
Shape
Function of the skeleton that provides the body with structure. Short bones enable fine movement an long bones enable gross movements.
26
Protection
Function of the skeleton, flat bones protect the body e.g. cranium protects the brain.
27
Support
Function of the skeleton where muscles and bones are kept in place supported by the skeleton.
28
Mineral storage
Function of the skeleton where the mineral calcium helps with bone formation.
29
Movement
Function of the skeleton where different types of joints allow different types of movement, muscles and bones work together to pull.
30
Talus
Found at the ankle
31
Scapula
Shoulder blade
32
Humerus
Long bone found in the arm
33
Fibula and tibia
Long bones found in the lower leg
34
Radius and ulna
Long bones found in the lower arm
35
Rib cage
Flat bone that protects vital organs such as the lungs, heart
36
Vertebrae
Protects spinal cord
37
Patella
Knee cap
38
Pelvis
Flat bone at the hips
39
Sternum
Flat Bone also known as the chest bones
40
Biceps and triceps
Biceps are found on the front of the arm, triceps are found at the back of the arm. Used in movements such as throwing.
41
Hamstrings and Quadriceps
Hamstrings are found at the top back of the leg, quadriceps are found at the front of the thigh. Used in running and kicking.
42
Gastrocnemius
Also know as the calf muscle found at the back of the lower leg. Involved with movements at the ankle.
43
Tibialis Anterior
Found at the shin at the front of the lower leg
44
Gluteals and Hip Flexors
Gluteals found at the bum, flexors found at the hips.
45
Latissimus Dorsi
Allows shoulder movement backwards, forwards, up and down. Found on the back.
46
Abdominals
Used to bend the trunk, important for core strength
47
Pectorals
At the front of the upper chest, used in throwing actions such as the javelin.
48
What does SPORT stand for .
Specificity, Progressive Overload, Reversibility, Tedium
49
What does FITT stand for?
Frequency, Intensity, Time, Type
50
Frequency
How often you train
50
Intensity
How hard you train
51
Time
How long you train for
52
Type
Which type of training you use
53
Reversibility principle
The benefits of exercise and training are lost if injury or inactivity occur
54
Progressive overload
training system that gradually increases the demand on the body
55
Tedium principle
Changing the type of training method to prevent boredom and add variety
56
Multi stage fitness test
A test of cardiovascular endurance
Also known as the bleep test
56
Wall toss test
A test of coordination
57
Stork balance test
A test of balance
58
Ruler drop test
A test of reaction speed
59
One rep max test
A test of muscular strength
60
Hand grip dynamometer test
A test of strength
61
Sit up bleep test
A test of muscular endurance
(hamstring strength and endurance)
62
Illinois agility test
A test of agility
10m length and 5m width with sprints and weaving
63
Sit and reach test
A test of flexibility
64
30m sprint test
A test of speed
64
Vertical jump test
A test of power
65
inspiratory reserve volume
Amount of air that can be forcefully inhaled after a normal tidal volume inhalation
66
Tidal volume
Amount of air that moves in and out of the lungs during a normal breath
67
expiratory reserve volume
Amount of air that can be forcefully exhaled after a normal tidal volume exhalation
68
residual volume
Amount of air remaining in the lungs after a forced exhalation
69
Spirometer trace
measure lung volumes
70
Gaseous exchange
The process where oxygen is taken in from the air and exchanged for carbon dioxide
70
Inspiration
Breathing in
71
Expiration
Breathing out
72
intercostal muscles
Muscles between ribs
73
Diaphragm
Large, flat muscle at the bottom of the chest cavity that helps with breathing
74
passage of air to lungs
mouth, nose, larynx, trachea, bronchi, bronchioles, alveoli
75
Heart Rate (HR)
number of heart beats per minute
76
cardiac output
The volume of blood ejected from the left side of the heart in one minute. HR X SV
77
Stroke Volume (SV)
The amount of blood pumped out of the heart with each contraction.
78
Veins
Blood vessels that carry blood back to the heart
79
Arteries
Carry blood away from the heart
80
Capillaries
microscopic blood vessels that connect arteries and veins
81
deoxygenated blood
blood that contains little oxygen
82
Oxygenated blood
Blood rich in oxygen
83
Cardiac cycle
A complete heartbeat consisting of contraction and relaxation of both atria and both ventricles
83
Pathway of blood through the heart
right atrium -> right ventricle ->
out of heart via pulmonary artery -> left atrium via pulmonary vein -> left ventricle -> out of heart via aorta
84
Systole
Contraction of the heart
84
Diastole
Relaxation of the heart
85
Vasodilation
Widening of blood vessels
86
Vasoconstriction
Narrowing of blood vessels
87
anaerobic exercise
intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen
. Glucose= energy+lactic acid
. 100m sprint
88
Aerobic exercise
sustained exercise that increases heart and lung fitness; may also alleviate depression and anxiety
. with oxygen
.glucose+oxygen= energy+co2+water
. Marathon or 10000m
89
EPOC
excess post-exercise oxygen consumption; another term for oxygen debt
90
Oxygen Debt (EPOC)
the amount of oxygen required to restore muscle to its resting state after exercise
91
Cool down
low-level activity that prepares your body to return to a resting state
. Keep heart rate elevated
92
Warm up
an activity that prepares the muscles for work
93
Immediate effects of exercise
hot/sweaty/red skin
-increase in depth and frequency of breathing
-increased heart rate.
94
Hypertrophy
Increase in muscle size
95
1st class lever
Fulcrum in the middle
96
2nd lass lever
fulcrum at the end, load in the middle; wheel barrow, car-jack
97
3rd class lever
fulcrum at the end, effort in the middle; tweezers, baseball bat
98
Frontal plane
Divides the body into front and back portions.
99
Sagittal plane
Divides body into left and right
100
Transverse plane
line that divides the body into upper and lower sections
101
Sagittal plane movements
Flexion and extension
102
Frontal plane movements
Abduction and adduction
103
Longitudinal axis
An imaginary long, straight line that cuts through the body from top to bottom.
104
Transverse axis
a line running laterally, across the body (from side to side)
105
Sagittal axis
point that runs through a joint from front to back
106
mechanical advantage
the ratio of the output force to the input force
Mechanical advantage= effort arm DIVEDED resistance arm
107
Circumduction
circular movement of a limb at the far end
108
Cardiovascular Endurance
The ability of the heart and lungs to supply oxygen to the working muscles
109
Coordination
The ability to use two or more body parts together
110
Reaction time
the amount of time taken to respond to a specific stimulus
111
Muscular endurance
the ability of your muscles to perform physical tasks over a period of time without tiring
112
Balance
The ability to keep an upright posture while standing still or moving.
113
muscular power
amount of work performed by muscles in a given period of time
114
Muscular strength
The amount of force a muscle can exert
115
Agility
Ability to move quickly and easily
116
Flexibility
The ability to move your body parts through their full range of motion
117
Speed
The distance an object travels per unit of time
118
Aerobic training zone
60-70% of MHR
119
Anaerobic training zone
80-90% of MHR
120
maximum heart rate
220 - your age
121
Interval training
Alternating periods of work with active recovery
122
Fartlek training
This type of training allows an athlete to run at varying speeds, over unmeasured distances, on different terrain (Fartlek is Swedish for 'Speed)
122
Continuous training
involves working for a sustained period of time without rest. It improves cardio-vascular fitness.
123
Circuit training
Performing a series of exercises, one after the other, with minimal rest
124
Plyometrics
High-intensity movements, such as jumping, involving high-force loading of body weight during the landing phase of the movement that take advantage of the stretch-shortening cycle.
124
Altitude training
Aerobic training high above sea level, where oxygen levels are lower. It is used to increase aerobic fitness quickly.
. forces higher levels of red blood cell productions.
125
Static stretching
a technique in which a muscle is slowly and gently stretched and then held in the stretched position
126
Weight training
physical training that involves lifting weights
127
Training seasons
pre, competition and post season
128
Quantitative data
numerical data e.g. distance in high jump
129
qualitative data
descriptive data e.g. interview, judging competition
130
Neck muscle
sternocleidomastoid
131
Blood cell production
Bone marrow produces the red blood cells and white blood cells
132
Deltoid
stabilisation of the shoulder joint preventing Dislocation of the humerus from the shoulder joint.
. Abduction of the shoulder
133
Agonist
The muscle that is contracting, so shortening the muscle
E.g Backwards flexion phase of a cricket throw
134
Alveoli
. Large surface area
. Moist thin walls (one cell thick)
. Short distance for diffusion
. High to low concentration
. Lots of capillaries
135
Oxygen and haemoglobin
Oxygen combines with haemoglobin in the red blood cells so the cell can carry the oxygen
136
Cardiac output
Stroke volume * heart rate
137
Manipulation of diet
Altering an athletes diet for recovery
. Rehydration
. Carbohydrates are consumed for energy
138
Ice baths
. Prevention of delayed onset muscle soreness (Doms)
. Disperses lactic acid
. Reduces muscle pain/inflammation
139
Short-term effects of exercise
. Tiredness/fatigue
. Nausea
. DOMS/cramps
140
Long-term effects of exercise
. Improved body shape
. Increase size in heart (hypertrophy of heart)
. Bradycardia (low resting heart rate due to the increase in heart size)
. Improve cardiovascular endurance
. Improve specific components of fitness
141
Health
Complete physical, mental and social wellbeing and not only the absence of illness
142
Fitness
The ability to cope with the demands of your environment
143
Relationship between health and fitness
. Poor health can reduce fitness as the individual may not be able to train
. Increased fitness despite ill health
. Unhealthy but able to train, increases fitness
144
Resons for fitness training
. Identify strengths and weaknesses
. Monitor improvement
. Compare against norms or better stats or standards
. Set goals
145
Meet certain standards
.Specific
.Measurable - aren’t always measurable so unable to compare
.Sometimes don’t replicate in game situations
.Must be carries out with correct procedures
146
SPORT
S - Specificity
P - Progressive
O - Overload
R - Reversibility
T - Tedium
147
FITT
F - Frequency
I - Intensity
T - Time
T -Type
148
