Paper 1 The human body and movement in physical activity and sport Flashcards
Function of the Skeleton
(1) support
(1) protection of vital organs by flat bones
(1) movement
(1) structural shape and points for attachment
(1) mineral storage
(1) blood cell production.
Muscles and their pairs
(1) latissimus Doris and deltoid
(1) rotator cuffs and pectorals
(1) biceps and triceps
(1) abdominals and hip flexors
gluteals
(1) hamstring and quadriceps
(1) gastrocnemius and tibialis anterior
Structure of a synovial joint
(1) synovial membrane
(1) synovial fluid
(1) joint capsule
(1) bursae
(1) cartilage
(1) ligaments
Hinge Joints
elbow, knee and ankle
Ball and Socket Joint
hip and shoulder
How joints differ in design to allow certain types of movement at a joint
(1) flexion/extension at the shoulder, elbow, hip and knee
(1) abduction/adduction at the shoulder
(1) rotation of the shoulder
(1) circumduction of the shoulder
(1) plantar flexion/dorsiflexion at the ankle.
The pathway of air
(1) mouth/nose
(1) trachea
(1) bronchi
(1) bronchioles
(1) alveoli
Structure of an Artery
(1) carried oxygenated blood away from heart
(1) thick muscular elastic walls
(1) high pressure blood
What is vasoconstriction
Reducing the diameter of small arteries, reduce blood flow to the tissues
What is Vasodilation
Increasing the diameter of small arteries to increase blood flow to tissues occurs, during exercise
Structure of the Veins
(1) carries deoxygenated blood back towards heart
(1) thinner walls
(1) lower blood pressure
(1) large internal diameter (lumen)
(1) valves prevent the blood flowing backwards
Structure of Capillaries
(1) tiny, thin walled blood vessels joint arteries and veins
(1) faculae gaseous exchange
(1) 1 cell thick wall
The cardiac cycle and the pathway of the blood
(1) deoxygenated blood into right atrium
(1) then into the right ventricle
(1) the pulmonary artery then transports deoxygenated blood to the lungs
(1) gas exchange occurs (blood is oxygenated)
(1) pulmonary vein transports oxygenated blood back to the left atrium
(1) then into the left ventricle
(1) before oxygenated blood is ejected and transported to the body via the aorta
Cardiac Output Equation
Cardiac output (Q) = stroke volume x heart rate.
Aerobic
glucose + oxygen → energy + carbon dioxide + water
- marathon
Anaerobic
glucose → energy + lactic acid
- sprinting
EPOC (oxygen debt)
is caused by anaerobic exercise (producing lactic acid) and requires the performer to maintain increased breathing rate after exercise to repay the debt.
Mechanical advantage equation
Mechanical advantage = effort arm ÷ weight (resistance) arm.
Definition of Isotonic Concentric and examples
Muscle contracts and shortens
E.g Bicep Curl
Definition of Isotonic Eccentric and examples
Muscle contract and lengths
E.g. downward phase of a press up of squat
Definition of Isotonic contractions
Occurs when the muscle changes length when it contracts, and they result in limb movement
Definition of Isometric contractions
Okay, when the message stays the same length, There is no actual movement of iPhone, and then have a drink, because the muscles are working to keep the joint stationary
E.g. handstand, plank
Definition of Health
a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity
Definition of Fitness
The ability to meet/cope with the demands of the environment
Definition of Agility
(1) The ability to move and change direction, quickly at speed whilst maintaining control
(1) badminton player
Definition of Balance
(1) The maintenance of the centre of mass over the base of support
(1) gymnast holding final position
Definition of Cardio-Vascular Endurance
(1) The ability of the heart and lungs to supply oxygen to the working muscles
(1) long distance runners
Definition of Co-ordination
(1) The ability to use different parts of the body together smoothly and efficiently
(1) hockey player
Definition of Flexibility
(1) The range of movement around a joint
(1) gymnasts splits
Definition of Muscular Endurance
(1) The ability to undergo repeated contractions, avoiding fatigue in muscles
(1) boxers
Definition of Power
(1) How quickly you can use your strength, power = s x t
(1) boxers
Definition of Reaction time
(1) the time is take for you to initiate an action or movement in response to a stimuli
(1) cricket fielder catching the ball
Reasons for Fitness testing
(1) to identify strengths and/or weaknesses in a (1) performance/the success of a training programme
(1) to monitor improvement
(1) to show a starting level of fitness
(1) to inform training requirements
(1) to compare against norms of the group/national averages
(1) to motivate/set goals
(1) to provide variety in a training programme.
Key principles of training
S pecificity
P rogressive
O verload
R eversibility
T edium
Key principles of overload
F requency
I ntensity
T ime
T ype
How to Calculate the aerobic/anaerobic training zone
(1) calculate maximum heart rate (220 minus age)
(1) calculate aerobic training zone (60–80% of maximal heart rate)
(1) calculate anaerobic training zone (80–90% of maximal heart rate).
How to calculate one repetition maximum (one rep max)
(1) strength/power training (high weight/low reps – above 70% of one rep max, approximately three sets of 4–8 reps)
(1) muscular endurance (low weight/high reps – below 70% of one rep max, approximately three sets of 12–15 reps).
How high altitude training is carried out
(1) train at high altitude
(1) there is less oxygen in the air and oxygen carrying capacity is reduced
(1) the body compensates by making more red blood cells to carry oxygen.
Pre season
pre-season/preparation – general/aerobic fitness, specific fitness needs
Competition
competition/peak/playing season – maintain fitness levels, work on specific skills
Post season
post-season/transition – rest and light aerobic training to maintain a level of general fitness.
