Paper 1💖 Flashcards
Name all of the functions of the skeleton
- movement
- structure
- protection
- storage of minerals
- red blood cell production
What are the 4 types of bones?
-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)
Name all the bones and muscles in the arm
- radius
- ulna
- humorous
- bicep
- tricep
Name all the bones and muscles in the leg
- femur
- fibula
- tibia
- patella
- hamstring
- quadriceps
- gastrocnemius
- tibiallas anterior
What bones protect vital organs
Rib cage - heart , lungs
Cranium - brain
Name the two bones near the shoulder
- scapula
- clavicle
Name the bones in the feet and hand
Feet
- metatarsals
- tarsals
- talus
- phalanges
Hand
- metacarpals
- carpels
- phalanges
Name the hip bone
Pelvis
Name the types of joints
Ball and socket
Hinge
Pivot
Name the ball and socket joints
-allow most movement to all joints
Hip
Shoulder
Name the hinge joints
- flexion and extension is the only movement possible
- similar to a hinge on a door
Elbow
Knee
Ankle
Name a pivot joint
Neck
-one bone rotates around another
Define the term ‘flexion’
Decreasing the angle at a joint
For example a bicep curl
Define the term ‘extension’
Increase in the angle of a joint
For example throwing a ball or a shotput ball
Define the term ‘adduction’
Movement of a joint towards the midline of the body
For example doing a star jump
Define the term ‘abduction’
Movement of the joint away the midline of the body
For example doing a star jump
Define the movement ‘rotation’
Moving of a limb in a circular motion in either direction
For example in golf when doing a drive shot
Define the term ‘circumduction’
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
Define the term ‘planter flexion’
Movement at the foot downwards towards the sole
For example pointing your toe in ballet
Define the term ‘dorsiflexion’
Backwards flexion of the foot
For example when walking bending your foot up
What’s the role of a ligament
To connect bone to bone
-are very strong
What’s the role of a tendon
Connect muscle to bone
Where is the muscle deltoid
•In your shoulder
Creates abduction at the shoulder and raise your arms sideways for example swimming
Where are the pectorals
•The front of the body in your chest
Creates adduction at the shoulder across the chest e.g. press up
Where are your abdominals
•Front of your body in your stomach
Allow you to flex your trunk e.g. situps
Where are your quadriceps
•Front of your leg
Make extension of the leg possible at the knee e.g. squats and kicking
Where is your Gastrocnemius
•The back of your lower leg
Allows you to stand on your tiptoes by creating extension at the ankle e.g. a Sprint start
Where is your tibialis anterior
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
Where are your hamstrings
The back of your upper leg
Allows flexion at the leg at the knee e.g. sprinting
Where are your gluteals
In your bum
Allows extension abduction and adduction at the hips e.g. squats and jumping
Where is your Latymers Dorsi
At your shoulder behind your back
Allows adduction at the shoulder e.g rope climb , star jump
Where are your triceps
Bottom of your upper arm below your bicep
Create extension of the elbow e.g. press up and throwing
Where is your bicep
The top of your upper arm
Allows flexion at the elbow e.g. drawing a bow in archery , push up, bicep curl
Where is your trapezius
Triangular muscle located at the back of the neck
Holding head in place e.g.Holding head up in a rugby scrum
Describe what a agonist is
-where the muscle shortens
-muscle is the prime mover
For example bicep curl = The bicep is the agonist
Describe what a antagonist is
-muscle lengthens
-muscle relaxes
For example in a bicep curl of tricep is the antagonist
Functions of the cardiovascular system
- 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
Structure of the cardiovascular system and route
- 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
Describe what a arteries is
- 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
Describe was capillaries are
- are the smallest vessels
- they form and network all of the body which connects veins and arteries
What are veins
-Carry deoxygenated blood towards the heart
What is vasoconstriction
- opening of the lumen
- blood vessels constrict getting smaller and tighter reducing bloodflow
What is vasodilation
- opening of the lumen
- blood vessels widen and allow increase bloodflow
What do red blood cells carry
They carry oxygenated blood around the body
What is vital capacity
The maximum amount of air that can be breathed in or out
What is tidal volume
The amount of air that enters the lungs during normal breathing when at rest
What happens to the air you breathe in and exhale
- 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
What is aerobic respiration
- with oxygen
-low intensity
For example running a marathon
-60-80% of your maximum heart rate
Glucose + oxygen —> carbon dioxide + water + heat + energy
What is anaerobic respiration
- without oxygen
- high intensity exercise , 100m spring
- 80% -90% of max heart rate
Glucose ——-> lactic acid + energy
Where does gaseous exchange take place
Alveoli
Describe inspiration
1) air breathed in
2) ribs raised
3) diaphragm contracts , shortens and moves down
Describe expiration
1) air out of mouth
2) ribs lowered or dropped down
3) diaphragm muscle relaxes and moved up
What sports uses aerobic exercise
- long distance cycling , running , rowing
- triathlon
Name the recovery processes
- cool down
- Ice bath
- massage
- rehydration
- intake of carbohydrates
What are the benefits of ice baths and who would use it ?
- 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
What are the benefits of a massage and who would use it?
- Gameplayers may use ice bath after a intense match to help recovery
- helps DOMS
- increase blood flow to remove lactic acid
What are the benefits of a cool down and who would use it
- 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
What are the benefits of a warmup
- 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
How can you warm up
- 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
Explain what ‘expiratory reserve volume is’
The maximum volume of air that can be exhaled in addition to tidal volume
Explain what inspiratory reserve volume is
The maximum volume of air that can be inhaled in addition to tidal volume
What is residual volume
The amount of air that remains in the lungs even after forced maximum exhale
What is an isotonic muscle contraction
Results in movement e.g. running and jumping
What is a isometric muscle contraction
Results in muscle contraction but no movement e.g. holding a balance E.g. plank and handstand
What is concentric muscle contraction
When the muscles shorten during a contraction (upward phase)
What is eccentric muscle contraction
When the muscle lengthens during the contraction (downward phase)
What does “DOMS” stand for
Delayed
Onset
Muscle
Soreness
Feeling tired , lightheaded , nauseous , muscle ache and cramps
What is quantitive data
Collected by questionnaires or surveys
What is qualitative data
Collected by interviews or observations
How does the skeleton structure and muscle attachment
Provide support by providing a structure shape for muscles and tissues to attached
What is meant by blood cell production
Red blood carries oxygen
white blood cells fight infection platelets clot blood
What is meant by storage of minerals
Calcium and phosphorus is stored in the bones to keep them strong
What is synovial fluid
Lubricates and reduces friction of the joints
it supplies nutrients and removes waste products
What is the synovial membrane
Contains and releases synovial fluid
What is the joint capsule
Surrounds The synovial joint projects and stabilises the joints
What is a Bursae
A fluid filled sac that provides cushion in between your joints to reduce friction
What are all of the planes
Frontal
sagittal
transverse
What are all the axes
Sagittal
frontal
vertical
What plane and axis is used to do a cartwheel
Frontal plane and sagittal axis
Plane and actually is used to do a somersault
Sagittal plane and the frontal axis
What plane and axis is used to do a full twist in diving
Transverse plane and vertical axis
Name all of the three training seasons
Preseason
competitive season
post season
What is meant by pre-season
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
What is meant by competitive season
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
What is meant by post season
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
What are the reasons for fitness testing
To identify strengths and areas for improvement
Identify training requirements
To show a starting level of fitness
To motivate and provide goals
What happens during and after a training programme
Monitor improvement
Compare results of the group
Identify whether the training has been successful
What are the limitations of fitness testing
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
What does SPORT stand for
Specific Progressive Overload Reversibility Tedium
What does the S in sport mean
Specifically means that training must match the requirements of the activity so that the right muscles and body systems are adapted
What does the P and O stand for in sport
Progressive overload means gradually increasing the amount of training so that fitness levels are increased without the risk of injury
What does the R in sport stand for
Reversibility means fitness improves with training if you stop training your fitness levels decline
What does the T in sport stand for
Tedium means that board and make cure when you’re when you train somewhere same way every time
What does FITT stand for
Frequency
intensity
time
type
What does the F in FITT stand for
Frequency means how often you train
What does the I in FITT stand for
Intensity means how hard you train and intensity should gradually be increased
What is the T and FITT stand for
Time means how long the train should also be gradually increased
What does the T in FITT stand for
Type relates to specificity
Training should closely be matched to the activity e.g. a marathon runner should use continuous training
What percent is the aerobic target zone of maximum heart rate
60% to 80%
What percent is the anaerobic training zone maximum heart rate
80% - 90% of max heart rate
How do you calculate maximum heart rate
220 - age
What’s the definition of fitness
The ability to meet the demands of the environment
What is the definition of health
Being Physically , mentally and socially fit
What does the term ability mean
Ability is a stable trait that determines the individuals potential to learn or acquire a skill
What is continuous training
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
What is Fartlek training
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
What is circuit training
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
What is interval training
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
What is plyometric training
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
What is weighttraining
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
What is static stretching
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
What is cardiovascular endurance
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
What is muscular endurance
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
What is flexibility
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
What is reaction time
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
What is Power
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
What is speed
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
What is agility
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
What is balance
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
What is coordination
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
What is strength
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
What is the test is used to measure cardiovascular endurance
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
What is the test to measure balance
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
What is the test to measure agility
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
What is the test to Measure coordination
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
How do you measure reaction time
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
What is the test to measure speed
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
What is the test to measure flexibility
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
What is the test to measure power
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
What is the test to measure strength
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
What does EPOC stand for
Excess
Post Exercise
Oxygen
Consumption
What is an immediate effect of exercise
Increase heart rate
Increased breathing rate
Increased body temp
Redness in the face
What is a short term effects of exercise
24 hours to 36 hours of exercise you may feel DOMS , cramps and aches
What’s a long term effects of exercise
Muscle gain Fat loss Confidence boost Increase strength Improve speed and flexibility
Name the types of levers
First class lever Second-class lever Third class lever
What is a first class lever
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
What is the second-class lever
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
What is the third class lever
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
What is meant by the fulcrum
The fulcrum is the fix point at which the lever turns or is supported
What is meant by the load
The load is the weight or resistance that the lever must move
What is the effort
The effort is the force required to move the load ( muscles )
What is high altitude training
Involves carrying out training at a high altitude, 2000m+ above sea level
Long distance runners might use this
What is your resting heart rate
Heart rate at rest is 60 to 80 bpm
What is your recovery rate
How long it takes for your heart to recover after training
