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GCSE PE > Paper 1 > Flashcards

Paper 1 Flashcards

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1
Q

Functions of skeleton

A 
Protect vital organs
Muscle attachment
Joints for movement
Platelets
Red/white blood cells
Store calcium and phosphorus
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2
Q

4 classifications of bone, what they do and example

A

Long: movement/lever (femur)
Short: weight bearing (carpals)
Flat: protect/attach (cranium)
Irregular: protect/attach (vertebrae)

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3
Q

Joint definition

A

Where 2 or more bones meet and movement occurs

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4
Q

4 classifications of joints and examples

A

Hinge: knee
Ball and socket: hip
Pivot: atlas and axis (neck)
Condyloid: wrist

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5
Q

Flexion

A

Angle at joint decreases

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6
Q

Extension

A

Angle at joint increases

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7
Q

Abduction

A

Limb moves away from body midline

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8
Q

Adduction

A

Limb moves towards body midline

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9
Q

Rotation

A

Bone at a joint moves around it’s own axis

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10
Q

Example of rotation

A

Shoulder during swimming front crawl

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11
Q

Circumduction

A

Conical (cone shape) movement

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12
Q

Circumduction example

A

Shoulder during swimming butterfly

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13
Q

Plantar flexion

A

Toes point down

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14
Q

Dorsi flexion

A

Toes point towards shin

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15
Q

Ligaments definition and function

A

Connect bone to bone

Keep joints stable preventing unwanted movement that may cause injury

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16
Q

Tendons definition and function

A

Muscle to bone

When muscle contracts pulls tendon which pulls bone

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17
Q

3 muscle types

A

Cardiac
Voluntary
Involuntary

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18
Q

Cardiac muscle characteristics

A

Found in heart

Unconsciously controlled

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19
Q

Voluntary muscle characteristics

A

Skeletal muscles that provide movement

Conscious control

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20
Q

Involuntary characteristics

A

Found in blood vessels
Unconscious control
Eg vascular shunting

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21
Q

Describe antagonistic pair

A

Causes a movement
Agonist is prime mover (contracts)
Antagonist relaxes

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22
Q

4 antagonistic pairs

A

Bicep-tricep
Quadriceps-hamstring
Gastrocnemius-tibialis anterior
Hip flexor-gluteus maximus

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23
Q

Fibre type 1 profile

A

Slow twitch/speed of contraction
Produce low force/power
High endurance

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24
Q

Fibre type lla profile

A

Fast twitch/moderate contraction
Produce high force
Medium endurance

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25
Q

Fibre type llx profile

A

Fast twitch/speed of contraction
Produce very high force
Low endurance

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26
Q

Functions of cardiovascular system

A

Transport oxygen/Co2/nutrients
Clot wounds (platelets)
Regulation of body temperature

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27
Q

What is vasodilation

A

Blood vessels increase in diameter to increase blood flow so more heat can radiate to cool body

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28
Q

What is vasoconstriction

A

Blood vessels narrow to reduce blood flow so less heat can radiate off of skin to keep warm temperatures

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29
Q

What arteries do

A

Carry mainly oxygenated blood away from heart apart from pulmonary artery

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30
Q

Characteristics of arteries

A

Thick muscular elastic walls

Small lumen

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31
Q

What veins do

A

Carry mainly deoxygenated blood towards heart apart from pulmonary vein

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32
Q

Characteristics of veins

A

Thin walls
Contain valves
Large lumen

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33
Q

Why do veins contain valves

A

To prevent backflow

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34
Q

What capillaries do

A

Link smaller arteries with veins to

Allow gaseous exchange for muscle cells

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35
Q

Characteristics of capillaries

A

Thin walls

Small internal diameter

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36
Q

What is vascular shunting

A

Blood is diverted from inactive areas to working muscles

Vasoconstriction + vasodilation

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37
Q

4 components of blood and function

A

Plasma - liquid carries other parts
Platelets - clot blood
Red blood cells - carry oxygen
White blood cells - fight infection

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38
Q

Composition of inhaled and exhaled air

A

Inhaled:
78% nitrogen
21% oxygen
0.04% carbon dioxide

Exhaled:
78% nitrogen
16% oxygen
4% carbon dioxide

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39
Q

What is lung volume

A

Refers to capacity of lungs

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40
Q

What is tidal volume

A

The amount of air inspired or expired in a normal breath

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41
Q

What is vital capacity

A

Maximum volume of air you can breath out after breathing in the maximum you can

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42
Q

What do lungs do

A

Allow movement of air in and out of body

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43
Q

Order of respiratory system

A 
Trachea
Lungs
Bronchi
Bronchioles 
Alveoli
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44
Q

Action of diaphragm during inspiration

A

Contracts and flattens to make more space in chest cavity and allow lungs to expand and pull air in

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45
Q

Action of diaphragm during expiration

A

Relaxes and returns to done shape, making chest cavity smaller to force out air

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46
Q

What is aerobic exercise

A

Use oxygen for energy production eg moderate running pace

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47
Q

What is anaerobic exercise

A

Doesn’t use oxygen

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48
Q

Aerobic respiration equation

A

Glucose + O2 > Co2 + H2O + energy

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49
Q

What are energy sources

A

Macronutrients that provide energy

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50
Q

When do fats provide energy

A

For aerobic exercise

Require oxygen to break into glucose, slow to do so but provides large amount of energy

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51
Q

When do carbs provide energy

A

For both anaerobic and aerobic

They don’t require oxygen to break down

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52
Q

What is lactic acid

A

A by product of carbohydrates being broken down without oxygen (anaerobic respiration)

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53
Q

Anaerobic respiration equation

A

Glucose > lactic acid + energy

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54
Q

2 short term effects of exercise on muscular system

A

Muscle fatigue
Lactate accumulation
Muscle fatigue

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55
Q

What is lactate accumulation

A

Levels of lactate build up in muscles and blood due to lack of oxygen

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56
Q

What is muscles fatigue

A

Micro fibre tears causing a drop in efficiency of muscles

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57
Q

Short term effect of exercise on cardiovascular system

A 
Increase heart rate
Stroke volume
Blood pressure
Cardiac output
Vascular shunting
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58
Q

Short term effects on respiratory system

A

Increase depth of breathing
Breathing rate
Gas exchange
Tidal volume

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59
Q

What is heart rate

A

Beats per minute

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60
Q

What is strike volume

A

Volume of blood leaving the heart per beat

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61
Q

What is cardiac output and how to work it out

A

Amount of blood leaving the heart per minute

Heart rate x stroke volume

62
Q

What is breathing rate

A

Breaths per minute

63
Q

What is recovery rate

A

Time for heart to return to resting rate

64
Q

Define health

A

A state of complete emotional, physical and social well being

65
Q

Define fitness

A

Ability to meet demands of an environment

66
Q

Define exercise

A

Form of physical activity done to maintain or improve health and/or physical fitness, not competitive sport

67
Q

Define performance

A

How well a task is completed

The quality of application of a task

68
Q

There is a ____ between health and fitness

A

Relationship

69
Q

Define cardiovascular fitness

A

Ability to exercise the entire body for long periods of time without tiring
Also known as aerobic endurance

70
Q

Define muscular endurance

A

Ability to use voluntary muscles many times without tiring

71
Q

Define flexibility

A

The range of movement possible at a joint

72
Q

What does flexibility do

A

Help prevent injury

73
Q

Define reaction time

A

The time it takes to react to a stimulus

74
Q

Define power

A

The ability to use strength

75
Q

How to work out power

A

Strength x speed

76
Q

Define speed

A

How quickly it takes to perform a particular action or cover a distance

77
Q

Define agility

A

The ability to change the position of the body quickly whilst maintaining control of the movement

78
Q

Define balance

A

The ability to retain the body’s centre of mass above the base of support

79
Q

2 types of balance

A

Static - eg handstand

Dynamic - eg hammer throw

80
Q

Define coordination

A

The ability to use 2 or more body parts together/at the same time

81
Q

Define body composition

A

The relative ratio of fat mass to fat-free body mass

82
Q

Define strength

A

The amount of force a muscle can exert against a resistance

83
Q

Define PARQ

A

Physical activity readiness questionnaire

Designed to identify any potential health problems due to physical activity

84
Q

Define fitness test

A

To asses fitness levels in order to develop an appropriate exercise programme or record improvement

85
Q

When can fitness tests be used

A

Before you start a programme
During to monitor improvement
End to see if it worked

86
Q

3 cardiovascular fitness tests

A

Cooper run
Cooper swim
Harvard step test

87
Q

Harvard step test explanation

A
  • step up and down 5 mins
  • When finish, take HR at 30 secs, 1min, 2mins, 3mins.
  • add all HR’s together
  • 100 x 300(secs) / HR’s
88
Q

What is normative date

A

Name given to rating charts used to determine test results by comparison

89
Q

What is a test protocol

A

Explanation of how a test is carried out

90
Q

Grip dynamometer

A 
Test strength (hand+forearm)
Eg rock climbing
91
Q

Sit and reach test

A 
Test flexibility (lower back/hamstrings)
Eg gymnast, hurdler
92
Q

Illinois run

A

Test agility

Eg basketball, rugby

93
Q

30m sprint test

A

Test speed

Eg rugby, football

94
Q

Vertical jump test

A 
Test power (legs)
Eg basketball, high jump
95
Q

One min press-up/sit-up test

A

Muscular endurance

96
Q

Principles of training

A 
F ITT
I ndividual needs
R eversibilty
S pecificity
T hresholds of training
O vertraining
P regressive overload
97
Q

When should principles of training be considered

A

Before planning a training programme

98
Q

What does FITT stand for

A

Frequency
Intensity
Time
Type

99
Q

Principles of training - frequency

A

How often you train (rest days)

100
Q

Principles of training - intensity

A

How hard you train

101
Q

Principles of training - time

A

How long for

102
Q

Principles of training - type

A

Match training to sporting activity (specificity)

103
Q

Principles of training - individual needs

A

Matching training to individual person

Age, gender, injury

104
Q

Principles of training - reversibility

A

Means any break in training will result in a loss of fitness you just gained

105
Q

Principles of training - specificity

A

Matching training to particular requirements of an activity

106
Q

Principles of training - thresholds of training

A

Aiming to train within the target zone of your activity

Max heart rate = 220-age
80-90% of MHR = anaerobic training zone
60-80% of MHR = aerobic training zone

107
Q

Principles of training - overtraining

A

Concerns doing too much training which would lead to injury or prevent improvement
Eg too long
If injury occurs, reversibility does

108
Q

Principles of training - progressive overload

A

A gradual increase in intensity of training to allow improvement overtime

109
Q

What continuous training is and what it improves

A

20mins or more with no break

Improves cardiovascular fitness and muscular endurance

110
Q

What Farrell training is and what it improves

A

Form of continuous training with variations in pace and terrain
Improves cardiovascular fitness and muscular endurance

111
Q

Circuit training

A

Chain of different activities that can be adapted for specificity
Type of interval training

112
Q

Interval training

A

Has periods of intense activity with breaks for recovery

Eg circuit training or weight training

113
Q

Plyometrics

A

Develops power due to explosive movements of lengthening and shortening muscles

114
Q

Weight/resistance training

A

Form of interval

Improves power and strength and muscular endurance

115
Q

Aerobics

A

Continuous training in aerobic training zone

Improves cardiovascular and muscular endurance

116
Q

Body pump

A

Improves muscular endurance and strength

117
Q

Pilates

A

Improves flexibility, balance and strength

118
Q

Yoga

A

Improves flexibility, balance and strength, but include meditation

119
Q

Spinning

A

Improves cardiovascular and muscular endurance

120
Q

Long term effect of exercise on cardiovascular system

A

Stronger heart
Decreased resting heart rate
Resting blood pressure stays low
Red blood cells increase

121
Q

Long term effect of exercise on respiratory system

A

Increased vital capacity
Increase number of alveoli
Increase in capillaries (capillarisation)
Increased strength in diaphragm and intercostal muscles

122
Q

Long term effect of exercise on muscular-skeletal system

A

Recovery from exercise is quicker
Muscle hypertrophy
Ligaments and tendons stronger so withstand pressure
Bone density increase, less chance of osteoporosis

123
Q

Define general risks of injury

A

Injuries that are associated with most physical activity

124
Q

Define specific injury risks

A

Injuries that are specific to a sport

125
Q

6 steps to check personal readiness before sport

A

1) complete PARQ
2) allow recovery time
3) warm up
4) use correct clothing
5) apply rules of game
6) use correct equipment

126
Q

Fractures

A

Broken bone

127
Q

4 types of fracture and what they are

A

Compound/open - break in skin
Simple/closed - no break in skin
Greenstick - bone bends on one side and breaks on the other
Stress - small crack in bone

128
Q

Concussion

A

Mild head/brain injury

129
Q

Dislocation

A

Where a bone at a joint comes out of place

130
Q

Torn cartilage (cushion at end of bones)

A

Small tears appear in cartilage

131
Q

Sprain

A

Where some fibres of a ligament at a joint are torn, due to joint going through greater movement than it should

132
Q

4 soft tissue injuries

A

Abrasions (cut)
Tennis elbow (outside elbow)
Golfer elbow (inside elbow)
Strain (pull muscle)

133
Q

Comment treatment for joint/tissue injuries

A

R est
I ce
C ompression
E levation

134
Q

Performance enhancing drugs (PED’s)

A

Banned due to health issues or improving performance

135
Q

Anabolic steroids

A

Contain testosterone

Can train harder/longer
Increase protein synthesis

Liver damage/CHD

136
Q

Beta blockers

A

Block effects of adrenaline

Calm you (archery)

Slow heart rate and decrease blood pressure

137
Q

Diuretics

A

Increase urination

Provide fast weight loss (jockey/boxer)

Dehydration
Heart/kidney failure

138
Q

Narcotic analgesics

A

Act on brain and spinal cord to numb pain

Increase pain threshold

Anxiety/depression
Further damage to injury
Addiction

139
Q

Peptide hormones 2 types

A

EPO

Human growth hormones (HGH)

140
Q

EPO

A

Increase red blood cells

Transport more oxygen

Increase blood thickness
Chance of clotting
Heart attack

141
Q

HGH

A

Increase muscle mass/burn fat

Arthritis
Heart failure
Diabetes

142
Q

Stimulant

A

Increase brain activity/alertness

Anxiety
Aggression
Heart rate irregularities
Insomnia

Eg rugby

143
Q

Blood doping 2 types

A

Blood transfusion
Take out own blood, body replaces it, reinject blood

Increase red blood cells

Chance of blood clot
Infection of needles

144
Q

Warm up three stages

A

Pulse raiser
Stretch
Drills

145
Q

Pulse raiser

A

Raise heart rate
Increase oxygen delivered
Mental preparation

146
Q

Stretch

A

Increase elasticity in muscles to reduce chance of injury

Mental preparation

147
Q

Drills

A

Intense warm up relating to performance

Mental preparation

148
Q

Cool down

A

Return body to resting levels gradually (not prevent injury)

149
Q

Stages of cool down

A

Light exercise

Stretch

150
Q

Why cool down

A 
Remove lactic acid so less soreness
Remove waste products
Bring heart/breathing rate down
Reduce blood pooling in limbs (which would cause dizziness)
Improve flexibility

GCSE PE (2 decks)

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