Paper 1 AO1 Flashcards
Define Rotation
A circular movement around a joint
Define Circumduction
This is where the limb moves in a circle ( rotation + another joint action )
Give the function of the synovial fluid
A clear slippery liquid that lubricates the joint
Which mineral is needed for bone formation
Calcium
Identify three characteristics of veins
Carry deoxygenated blood back to the heart , thinner and less elastic walls, have values to prevent backflow of blood , low pressure , wide lumen
Identify three characteristics of arteries
Have thick walls , carry oxygenated blood at high pressure away from the heart , have no valves , thick muscular elastic walls , arterioles, narrow lumen
Identify three characteristics of capillaries
Microscopic, thin walls , 1 cell thick , link arteries to veins , allow 02 / C02
Define systolic blood pressure
When the heart contracts and empties
Define diastolic blood pressure
When the heart relaxes and fills and blood
Define hypertension
High blood pressure in the arteries
Describe the cardiac cycle
The process of the heart going through the stages of systole and diastole in the atria and ventricles
What is meant by stroke volume
Volume of blood pumped out of the heart by each ventricle during one contraction
What is lactic acid
Mild poison that builds up in muscles due to anaerobic exercise and can cause pain , fatigue and cramp
Identify 3 short term effects of exercise
Tired , fatigue , nausea , headaches , aching , DOMS , cramp
Identify three long term effects of exercise
Change in body shape for the better , muscles increase in size (hypertrophy) , heart increases in size ( cardiac hypertrophy) , lower resting heart rate (bradycardia) , improved COF
Describe a 1st class lever
Fulcrum lies between the effort and resistance
Describe a second class lever
The fulcrum lies at one end with the effort at the other end and the resistance in the middle
Describe a third class lever system
The fulcrum lies at one end and the resistance is at the other end with the effort located between the fulcrum and the resistance
Define mechanical advantage
The efficiency of a working lever
Mechanical advantage = effort / weight (resistance) arm
2nd class has the highest
Anything over 1 is considered high
Describe sagital axis
Through the belly button
Describe the transverse axis
Through the hips
Describe the longitudinal axis
Head to toe
Describe the sagital plane
Splits body into Left and right
Goes from head to toe
Describe the frontal plane
Forwards and backwards
Describe transverse plane
Rotation along the longitudinal axis
Define health
A state of complete physical , mental and social wellbeing and not merely the absence of disease
Define fitness
The ability to meet the demands of the environment
Define coordination
The ability to use two or more different parts of the body together smoothly and efficiently
Define balance
The maintenance of the centre of mass and over the base of support
Define speed
The maximum rate at which an individual is able to perform a movement on a period of time
Define strength
The ability to overcome a resistance
Name a test for muscular endurance
Sit up bleep test
Give three reasons for fitness testing
Motivate , monitor improvement, set goals , inform training , provide variety to training
Give three limitations of fitness testing
Not sport specific, may not replicate movements of activity , must be carried out with correct procedures
Describe the test protocol for the Illinois agility test
Arrange cones in 10x5m rectangle with 4 cones in middle. Start face down on the floor. Run around the cones as fast as possible. Time in seconds.
Describe the test protocol for the wall toss test
Start 2m from the wall. Throw ball from left hand against wall to right hand. Repeat as many times as possible in 30secs.
Describe the test protocol for the multi stage fitness test
Run over a 20m distance. Progressively gets harder. Run in time with bleeps. Time gets shorter as level increases. Run until they cannot keep up with bleeps. Record level.
Describe the test protocol for the one rep max test
Use a barbell or bench. Lift weight once correct technique. Attempt a heavier weight until max heaviest weight the individual can lift is completed
Describe the test protocol for the stork balance test
Lift one leg to touch knee of other leg. Hands on hips. Raise heel. Balance for as long as possible until they lose balance. Record time in seconds.
Describe plyometrics
Training that includes hopping , jumping , bounding exercises designed to improve power
Describe fartlek training
Means ‘speed play’ uses a variety of speed, terrain and work/rest ratios
Describe interval training (HIIT)
Also known as HIIT (high intensity interval training). Period of work followed by a period of rest.
How do you prevent injury in sport ?
Warm up , cool down , correct technique, match individual needs to intensity , don’t over train , appropriate clothing , hydration , taping / bracing , time for rest and recovery , stretch but don’t bounce
What are the benefits of warming up ?
Psychological preparation , prevent injury , increased flexibility, body temperature
Tidal volume
The amount of air that is inhaled and exhaled in one respiratory cycle
It increases during exercise
Inspiratory reserve volume
The amount of air that can be taken into the lungs during forced inspiration
Decreases during exercise
Expiratory reserve volume
The amount of air that can be pushed out of the lungs during forced expiration
Decreases during exercise
Vital capacity
The maximal volume of air that can be expired following maximum inspiration
Increases with exercise
Residual volume
The air that stays in your lungs after maximum forced expiration
Stays the same with exercise
Describe what happens during inhalation to your lungs.
Your intercostal muscles contract moving your ribcage up and outwards. Your diaphragm contracts and moves downwards flattening. The volume of air in your lungs increases and the pressure decreases.
Describe what happens to your lungs during exhalation
Your intercostal muscles relax pulling the ribcage downwards and inwards. The diaphragm relaxes returning to its normal dome shape. The volume of air in your lungs decreases and the pressure increases.
Static strength (SE)
The ability to hold a body part in a static position
A gymnast performing a ring routine
Dynamic strength
The ability of a muscle to undergo repeated contractions without tiring out
Maximal strength
The largest force possible provided by a muscle or muscle group in a single contraction
Explosive strength
The combination of strength x speed
A footballer jumping powerfully for a header at a corner kick
