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Physical Education > Paper 1💖 > Flashcards

Paper 1💖 Flashcards

1
Q

Name all of the functions of the skeleton

A
  • movement
  • structure
  • protection
  • storage of minerals
  • red blood cell production
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2
Q

What are the 4 types of bones?

A

-long bone : longer than they are wide •fibula , tibia

-short bones : long as they are wide
•carpals , tarsals

-flat bones : are flat and strong (protection)
•Scapula , cranium

-irregular bones : unusual in appearance ( protection and attachment)
•vertebrae, mandible (jaw)

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3
Q

Name all the bones and muscles in the arm

A
  • radius
  • ulna
  • humorous
  • bicep
  • tricep
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4
Q

Name all the bones and muscles in the leg

A
  • femur
  • fibula
  • tibia
  • patella
  • hamstring
  • quadriceps
  • gastrocnemius
  • tibiallas anterior
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5
Q

What bones protect vital organs

A

Rib cage - heart , lungs

Cranium - brain

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6
Q

Name the two bones near the shoulder

A
  • scapula

- clavicle

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7
Q

Name the bones in the feet and hand

A

Feet

  • metatarsals
  • tarsals
  • talus
  • phalanges

Hand

  • metacarpals
  • carpels
  • phalanges
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8
Q

Name the hip bone

A

Pelvis

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9
Q

Name the types of joints

A

Ball and socket

Hinge

Pivot

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10
Q

Name the ball and socket joints

-allow most movement to all joints

A

Hip

Shoulder

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11
Q

Name the hinge joints

  • flexion and extension is the only movement possible
  • similar to a hinge on a door
A

Elbow

Knee

Ankle

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12
Q

Name a pivot joint

A

Neck

-one bone rotates around another

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13
Q

Define the term ‘flexion’

A

Decreasing the angle at a joint

For example a bicep curl

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14
Q

Define the term ‘extension’

A

Increase in the angle of a joint

For example throwing a ball or a shotput ball

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15
Q

Define the term ‘adduction’

A

Movement of a joint towards the midline of the body

For example doing a star jump

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16
Q

Define the term ‘abduction’

A

Movement of the joint away the midline of the body

For example doing a star jump

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17
Q

Define the movement ‘rotation’

A

Moving of a limb in a circular motion in either direction

For example in golf when doing a drive shot

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18
Q

Define the term ‘circumduction’

A

this is where the limb moves in a circle. This occurs at the shoulder joint

For example when the arm is held straight at the elbow and the arm from the shoulder to the fingertips are moved in circles

For example over arm serve in tennis

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19
Q

Define the term ‘planter flexion’

A

Movement at the foot downwards towards the sole

For example pointing your toe in ballet

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20
Q

Define the term ‘dorsiflexion’

A

Backwards flexion of the foot

For example when walking bending your foot up

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21
Q

What’s the role of a ligament

A

To connect bone to bone

-are very strong

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22
Q

What’s the role of a tendon

A

Connect muscle to bone

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23
Q

Where is the muscle deltoid

A

•In your shoulder

Creates abduction at the shoulder and raise your arms sideways for example swimming

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24
Q

Where are the pectorals

A

•The front of the body in your chest

Creates adduction at the shoulder across the chest e.g. press up

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25
Q

Where are your abdominals

A

•Front of your body in your stomach

Allow you to flex your trunk e.g. situps

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26
Q

Where are your quadriceps

A

•Front of your leg

Make extension of the leg possible at the knee e.g. squats and kicking

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27
Q

Where is your Gastrocnemius

A

•The back of your lower leg

Allows you to stand on your tiptoes by creating extension at the ankle e.g. a Sprint start

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28
Q

Where is your tibialis anterior

A

The front of your lower leg

Responsible for Dorsiflexion and help you decrease the angle at your ankle for example making contact with a ball

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29
Q

Where are your hamstrings

A

The back of your upper leg

Allows flexion at the leg at the knee e.g. sprinting

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30
Q

Where are your gluteals

A

In your bum

Allows extension abduction and adduction at the hips e.g. squats and jumping

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31
Q

Where is your Latymers Dorsi

A

At your shoulder behind your back

Allows adduction at the shoulder e.g rope climb , star jump

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32
Q

Where are your triceps

A

Bottom of your upper arm below your bicep

Create extension of the elbow e.g. press up and throwing

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33
Q

Where is your bicep

A

The top of your upper arm

Allows flexion at the elbow e.g. drawing a bow in archery , push up, bicep curl

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34
Q

Where is your trapezius

A

Triangular muscle located at the back of the neck

Holding head in place e.g.Holding head up in a rugby scrum

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35
Q

Describe what a agonist is

A

-where the muscle shortens
-muscle is the prime mover
For example bicep curl = The bicep is the agonist

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36
Q

Describe what a antagonist is

A

-muscle lengthens
-muscle relaxes
For example in a bicep curl of tricep is the antagonist

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37
Q

Functions of the cardiovascular system

A
  • transports oxygen ,carbon dioxide and nutrients around the body in the blood
  • it causes clotting at open wounds and helps fight against disease
  • System is able to cool the body when exercising by transporting blood closer to the skin
  • deoxygenated blood is carried back to the heart and oxygenated blood is carried away from the heart to where it requires blood
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38
Q

Structure of the cardiovascular system and route

A
  • right atrium receives Deoxygenated blood from the body
  • The blood is forced into the right ventricle
  • The blood then moves to the lungs via the pulmonary artery
  • The left atrium receives the oxygenated blood from the lungs via the pulmonary vein and pushes it to the left ventricle
  • this oxygenated blood is then sent round the body
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39
Q

Describe what a arteries is

A
  • they carry oxygenated blood away from the heart
  • they are made up of three layers with that outside being the strongest
  • they are the largest of the vessels
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40
Q

Describe was capillaries are

A
  • are the smallest vessels

- they form and network all of the body which connects veins and arteries

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41
Q

What are veins

A

-Carry deoxygenated blood towards the heart

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42
Q

What is vasoconstriction

A
  • opening of the lumen

- blood vessels constrict getting smaller and tighter reducing bloodflow

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43
Q

What is vasodilation

A
  • opening of the lumen

- blood vessels widen and allow increase bloodflow

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44
Q

What do red blood cells carry

A

They carry oxygenated blood around the body

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45
Q

What is vital capacity

A

The maximum amount of air that can be breathed in or out

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46
Q

What is tidal volume

A

The amount of air that enters the lungs during normal breathing when at rest

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47
Q

What happens to the air you breathe in and exhale

A
  • the air you breathe in passes through your mouth nose and trachea
  • it passes into the bronchi then into the bronchioles
  • bronchioles are smaller tubular passageways inside the lungs running from the bronchus to the alveoli
  • The final stage is where the gases are exchanged in the small sacks called alveoli
  • The diaphragm is the main muscle of respiration it separates the chest cavity from the abdomen.
  • contraction of the diaphragm , muscles expand the lungs during inspiration when you breathe air in
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48
Q

What is aerobic respiration

A
  • with oxygen
    -low intensity
    For example running a marathon
    -60-80% of your maximum heart rate

Glucose + oxygen —> carbon dioxide + water + heat + energy

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49
Q

What is anaerobic respiration

A
  • without oxygen
  • high intensity exercise , 100m spring
  • 80% -90% of max heart rate

Glucose ——-> lactic acid + energy

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50
Q

Where does gaseous exchange take place

A

Alveoli

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51
Q

Describe inspiration

A

1) air breathed in
2) ribs raised
3) diaphragm contracts , shortens and moves down

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52
Q

Describe expiration

A

1) air out of mouth
2) ribs lowered or dropped down
3) diaphragm muscle relaxes and moved up

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53
Q

What sports uses aerobic exercise

A
  • long distance cycling , running , rowing

- triathlon

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54
Q

Name the recovery processes

A
  • cool down
  • Ice bath
  • massage
  • rehydration
  • intake of carbohydrates
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55
Q

What are the benefits of ice baths and who would use it ?

A
  • game players might use ice baths after a intense match to help recovery
  • Reduce risk of DOMS
  • reduce swelling of a injured area
  • dilates blood vessels = allows oxygenated blood to go to muscles to remove lactic acid
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56
Q

What are the benefits of a massage and who would use it?

A
  • Gameplayers may use ice bath after a intense match to help recovery
  • helps DOMS
  • increase blood flow to remove lactic acid
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57
Q

What are the benefits of a cool down and who would use it

A
  • any athlete can use a cool down after vigorous exercise
  • it’s important to keep breathing/heart rate elevated ensures blood flow which helps convert lactic acid into glucose
  • Prevents soreness DOMS
  • brings heart rate and breathing slowly back to resting
  • helps avoid dizziness and improves flexibility
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58
Q

What are the benefits of a warmup

A
  • physically and mentally prepare for exercise
  • increased oxygen delivery to the working muscles
  • increased temperature of muscles ,tendons and ligaments reducing the chance of injury
  • increase the range of movement at a joint which will aid performance
59
Q

How can you warm up

A
  • A pulse raiser to raise the heart rate and speed up oxygen delivery to the working muscles e.g. jogging a lap of the pitch
  • stretching the muscles and soft tissues you’re about to use increases the elasticity and range of movement
  • drills A more intense practices relating to the main season such as dribbling if you’re a basketball player
60
Q

Explain what ‘expiratory reserve volume is’

A

The maximum volume of air that can be exhaled in addition to tidal volume

61
Q

Explain what inspiratory reserve volume is

A

The maximum volume of air that can be inhaled in addition to tidal volume

62
Q

What is residual volume

A

The amount of air that remains in the lungs even after forced maximum exhale

63
Q

What is an isotonic muscle contraction

A

Results in movement e.g. running and jumping

64
Q

What is a isometric muscle contraction

A

Results in muscle contraction but no movement e.g. holding a balance E.g. plank and handstand

65
Q

What is concentric muscle contraction

A

When the muscles shorten during a contraction (upward phase)

66
Q

What is eccentric muscle contraction

A

When the muscle lengthens during the contraction (downward phase)

67
Q

What does “DOMS” stand for

A

Delayed
Onset
Muscle
Soreness

Feeling tired , lightheaded , nauseous , muscle ache and cramps

68
Q

What is quantitive data

A

Collected by questionnaires or surveys

69
Q

What is qualitative data

A

Collected by interviews or observations

70
Q

How does the skeleton structure and muscle attachment

A

Provide support by providing a structure shape for muscles and tissues to attached

71
Q

What is meant by blood cell production

A

Red blood carries oxygen

white blood cells fight infection platelets clot blood

72
Q

What is meant by storage of minerals

A

Calcium and phosphorus is stored in the bones to keep them strong

73
Q

What is synovial fluid

A

Lubricates and reduces friction of the joints

it supplies nutrients and removes waste products

74
Q

What is the synovial membrane

A

Contains and releases synovial fluid

75
Q

What is the joint capsule

A

Surrounds The synovial joint projects and stabilises the joints

76
Q

What is a Bursae

A

A fluid filled sac that provides cushion in between your joints to reduce friction

77
Q

What are all of the planes

A

Frontal
sagittal
transverse

78
Q

What are all the axes

A

Sagittal
frontal
vertical

79
Q

What plane and axis is used to do a cartwheel

A

Frontal plane and sagittal axis

80
Q

Plane and actually is used to do a somersault

A

Sagittal plane and the frontal axis

81
Q

What plane and axis is used to do a full twist in diving

A

Transverse plane and vertical axis

82
Q

Name all of the three training seasons

A

Preseason
competitive season
post season

83
Q

What is meant by pre-season

A

The period coming up to competition

  • develop techniques specific to the sport
  • General fitness training
  • Weighttraining to build up strength and muscular endurance
  • increase aerobic fitness
84
Q

What is meant by competitive season

A

This is the playing season

  • taking part in matches every week
  • concentration on the skills , tactics to improve performance
  • Limited training as it may cause fatigue which would decrease performance
85
Q

What is meant by post season

A

This is the period of rest and recovery and light aerobic work after the competitive season

  • rest to recover from the competitive season
  • light aerobic exercise to maintain a good general fitness
86
Q

What are the reasons for fitness testing

A

To identify strengths and areas for improvement

Identify training requirements

To show a starting level of fitness

To motivate and provide goals

87
Q

What happens during and after a training programme

A

Monitor improvement

Compare results of the group

Identify whether the training has been successful

88
Q

What are the limitations of fitness testing

A

Tests are often general not sport specific

Movement required at the test is not the same as an actual activity

Test to not have competitive conditions requirements like in sports

Some test need motivation because they are exhausting to complete

89
Q

What does SPORT stand for

A 
Specific 
Progressive 
Overload 
Reversibility 
Tedium
90
Q

What does the S in sport mean

A

Specifically means that training must match the requirements of the activity so that the right muscles and body systems are adapted

91
Q

What does the P and O stand for in sport

A

Progressive overload means gradually increasing the amount of training so that fitness levels are increased without the risk of injury

92
Q

What does the R in sport stand for

A

Reversibility means fitness improves with training if you stop training your fitness levels decline

93
Q

What does the T in sport stand for

A

Tedium means that board and make cure when you’re when you train somewhere same way every time

94
Q

What does FITT stand for

A

Frequency
intensity
time
type

95
Q

What does the F in FITT stand for

A

Frequency means how often you train

96
Q

What does the I in FITT stand for

A

Intensity means how hard you train and intensity should gradually be increased

97
Q

What is the T and FITT stand for

A

Time means how long the train should also be gradually increased

98
Q

What does the T in FITT stand for

A

Type relates to specificity

Training should closely be matched to the activity e.g. a marathon runner should use continuous training

99
Q

What percent is the aerobic target zone of maximum heart rate

A

60% to 80%

100
Q

What percent is the anaerobic training zone maximum heart rate

A

80% - 90% of max heart rate

101
Q

How do you calculate maximum heart rate

A

220 - age

102
Q

What’s the definition of fitness

A

The ability to meet the demands of the environment

103
Q

What is the definition of health

A

Being Physically , mentally and socially fit

104
Q

What does the term ability mean

A

Ability is a stable trait that determines the individuals potential to learn or acquire a skill

105
Q

What is continuous training

A

Aerobic exercises that has no breaks or rests

It last for a minimum of 20 minutes It can improve cardiovascular and muscular endurance

Can be used by marathon runners or cyclers

Can be boring

No change in pace

Can cause impact injuries

106
Q

What is Fartlek training

A

Form of continuous training that varies in pace and to Terrain

It is both aerobic and anaerobic and can improve cardiovascular and muscular insurance

Can be used by netball players

High intensity can be avoided

A safe route may be hard to find

107
Q

What is circuit training

A

A circuit can be skill or fitness based

aerobic and anaerobic

Intensity is measure by circuits , time or repetitions

Can be adapted to improve all types of fitness

Can be used by all sports

Equipment can be costly

And can take a long time to set up

108
Q

What is interval training

A

Hi intense exercise followed by periods of rest to recover

Usually anaerobic and can be used in a variety of locations

Improve speed but can improve strength and cardiovascular

Can be used by sprinters

Can be repetitive and boring

109
Q

What is plyometric training

A

Involving jumping

It involves an eccentric contraction(muscle lengthens)

Immediately followed by a concentric ( muscle shortens)

Improves power, speed And strength

Can be used by basketball players

Can cause injury due to high intensity

110
Q

What is weighttraining

A

Form of interval training which involves Reps and sets

The weights provides the resistance can be done using free or fixed weights

Improve strength power and muscular endurance

Can be used by weightlifters

Can cause injury with poor technique is but A spotter needed with free weights can be expensive

111
Q

What is static stretching

A

Stretch as far as you can

the stretches held (isometric) for30seconds

It can be done on your own with apparatus or with partner

Its improves flexibility

Can be used for gymnastics

Not as effective as other stretching methods and can take a long time to go through all muscle groups

112
Q

What is cardiovascular endurance

A

The ability of the lungs and heart to supply oxygen to the working muscles

They need good cardiovascular fitness to be able to maintain a high standard of performance throughout the race or match

113
Q

What is muscular endurance

A

Ability of the muscle group to do repeated contractions avoiding fatigue

They need a prolonged additional oxygen delivery to the working muscles to repeat muscle contractions over a long period of time without tiring

114
Q

What is flexibility

A

The range of movement possible at a joint

Performers need good flexibility to be able to get into position without getting injured and to perform complex movements

Gymnasts , goalkeepers and divers will need this component of fitness

115
Q

What is reaction time

A

The time taken to respond to a stimulus

Performers need to react to a stimulus stimulus can include a ball , whistle a start gun or a opponent

116
Q

What is Power

A

Is the ability to do strength performances quickly

Power = strength X speed

Performers need power to improve their performance speed and strength Is neededneeded in sport when you throw jump kick and sprint

Shot put , football and high jump performers will need this component of fitness

117
Q

What is speed

A

The amount of time it takes to perform a particular action or cover a particular distance

Performance need speed to get from one position to another

Sprinters badminton players and football players will need this component of fitness

118
Q

What is agility

A

Is the ability to change position of the body quickly while maintaining control of the movement

Performers need agility to change direction quickly

Rugby players tennis players and badminton players would need this component of fitness

119
Q

What is balance

A

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

Static or dynamic

Performers need balance so they don’t fall over e.g. in gymnastics when performing a balance or travelling across the beam

Gymnast skiing and hammer throwers need this component of fitness

120
Q

What is coordination

A

Coordination is the ability to use two or more parts of the body together smoothly and efficiently

Performers need coordination when they are using two body parts at the same time it can be used when aiming or striking at a ball

Tennis archery football and netball players will need this component of fitness

121
Q

What is strength

A

The ability to overcome a resistance

It requires a force to be applied to a muscle or muscle group

Performers need strength to support weight

Weightlifters will need this component of fitness

122
Q

What is the test is used to measure cardiovascular endurance

A

The multistage fitness test

Measure out 20 m
Place cones to mark the distance
Start the audio recording run from one cone to the other until you cannot continue
Record result and compare to a rating chart

123
Q

What is the test to measure balance

A

The stork balance test

Place hands on your hips and foot on your knee
Raise your heel from the ground so you are balancing on your toes
Start time when you lift your heel
Record results and compare to a rating chart

124
Q

What is the test to measure agility

A

Illinois run

Set up the course
Lie face down on the floor by the first cone
On go run around the course as fast as you can
Record results and compare to a rating chart

125
Q

What is the test to Measure coordination

A

The wall toss test

Stand to metres away from the wall and throw a tennis ball under arm against the wall and switch hands each time catch it until you drop it And measure your results

126
Q

How do you measure reaction time

A

The ruler drop test

Stand with your hand open around a ruler with the 0 cm mark with between your thumb and your forefinger

The assistant holds and dropped the ruler

Catch the ruler as quick as possible and record your results

127
Q

What is the test to measure speed

A

30 m sprint

Measure and mark out 30 m in a straight line place the cone at the start and one of the end on go run as fast as you can and then record your results

128
Q

What is the test to measure flexibility

A

Sit and reach test

Sit with your legs straight and the soles of your feet flat against the box
With palms face down one hand on top of another stretch and reach as far as possible
Record your results

129
Q

What is the test to measure power

A

Vertical jump test

Stand side on to the wall feet flat on the floor
Mark the highest point that your tips of your fingertips can reach
Holding a piece of chalk jump as high as you can
Mark on the wall the top of your jump
Measure the distance between first and second jump

130
Q

What is the test to measure strength

A

Sit up bleep test + hand grip dynamometer + one rep max

Lay down with your knees bent , feet on the floor your hands across your chest on your shoulders
start the audio recording
Sit up until you can no longer continue

131
Q

What does EPOC stand for

A

Excess
Post Exercise
Oxygen
Consumption

132
Q

What is an immediate effect of exercise

A

Increase heart rate
Increased breathing rate
Increased body temp
Redness in the face

133
Q

What is a short term effects of exercise

A

24 hours to 36 hours of exercise you may feel DOMS , cramps and aches

134
Q

What’s a long term effects of exercise

A 
Muscle gain
Fat loss
Confidence boost
Increase strength
Improve speed and flexibility
135
Q

Name the types of levers

A 
First class lever
Second-class lever
Third class lever
136
Q

What is a first class lever

A

First class lever has the fulcrum in the middle and the load and effort on either side

Lifting your head getting ready to header a ball

Fulcrum = neck
Load=head
Effort= neck muscle

137
Q

What is the second-class lever

A

Second-class lever has The load in the middle in Between The fulcrum and the effort

Jumping of the floor

Fulcrum = toes
Load=heel
Effort= gastrocnemius

138
Q

What is the third class lever

A

Third class leavers has the effort in the middle in between the fulcrum and the load

Bicep curl , push up

Fulcrum =elbow
Effort= bicep
Load= weight

139
Q

What is meant by the fulcrum

A

The fulcrum is the fix point at which the lever turns or is supported

140
Q

What is meant by the load

A

The load is the weight or resistance that the lever must move

141
Q

What is the effort

A

The effort is the force required to move the load ( muscles )

142
Q

What is high altitude training

A

Involves carrying out training at a high altitude, 2000m+ above sea level

Long distance runners might use this

143
Q

What is your resting heart rate

A

Heart rate at rest is 60 to 80 bpm

144
Q

What is your recovery rate

A

How long it takes for your heart to recover after training

Physical Education (2 decks)

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