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sports studies > paper one > Flashcards

paper one Flashcards

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1
Q

what are the different functions of the skeleton?

A

support/shape
protection
movement
blood cell production
mineral storage

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2
Q

what are the functions of the different types of bones?

A

long - larger gross movements
short - smaller fine movements
flat - protect internal organs
irregular

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3
Q

what are synovial joints?

A

ball and socket joints, hinge joints
for a wide range of movement and prevents injury

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4
Q

what does bursae do?

A

sacs of fluid
reduce friction between bones and tissues in and around the joint

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5
Q

what does the joint capsule do?

A

encloses and supports the joint

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6
Q

what does the synovial membrane do?

A

releases synovial fluid into joint capsule and lubricates the joint allowing it to move more easily

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7
Q

what does synovial fluid do?

A

lubricates the joint - allows it to move more easily

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8
Q

what does the cartilage do?

A

end of bones covered in cartilage and shaped so they fit together and can move smoothly

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9
Q

what is a concentric contraction?

A

contracts and shortens - pulls on a bone to cause movement
e.g upwards phase of a bicep curl

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10
Q

what is an eccentric contraction?

A

muscle contracts and lengthens - helps you control the speed of a movement
e.g downward phase of a bicep curl

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11
Q

what is an isometric contraction?

A

muscle stays the same length - nothing moves
e.g plank

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12
Q

what is an isotonic contraction?

A

muscle changes length
e.g upward phase of a pushup

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13
Q

what is an agonist?

A

muscle that’s contracting

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14
Q

what is the antagonist?

A

muscle that’s relaxing

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15
Q

what happens to the the intercostal muscles during inspiration and expiration?

A

inspiration - contract, ribs move upwards and outwards, chest expands
expiration - relax, ribs move downwards and inwards

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16
Q

what happens to the diaphragm during inspiration and expiration?

A

inspiration - contracts, pulls down and flattens
expiration - relaxes and domes

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17
Q

what happens to the lungs during inspiration and expiration?

A

inspiration - increase in size
expiration - decrease in size

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18
Q

characteristics of the alveoli?

A

lots of capillaries - huge blood supply to exchange gases with
large surface area and thin walls - gases only have to move short distances

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19
Q

what is the residues volume in spirometer trace?

A

volume of air that remains in lungs after forced max expiration
(no change during exercise)

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20
Q

what is the expiratory reserve volume in spirometer trace?

A

volume able to be forcibly expired after a normal breath
(decreases slightly during exercise)

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21
Q

what is the inspiratory reserve volume in spirometer trace?

A

volume able to be forcibly inspired during normal breathing
(decreases during exercise)

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22
Q

what is the tidal volume in spirometer trace?

A

volume of air inspired or expired per breath
(increases during exercise)

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23
Q

what is the equation for aerobic respiration?

A

glucose + oxygen -> carbon dioxide + water + energy

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24
Q

what is the equation for anaerobic respiration?

A

glucose -> energy + lactic acid

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25
Q

what are the immediate effects of exercise?

A

hot/sweaty/red skin
increase in depth and frequency of breathing
increased heart rate

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26
Q

what are the short term effects of exercise?

A

tiredness/fatigue
light headedness
nausea
DOMs

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27
Q

what are the long term effects of exercise?

A

body shape may change
improvements in specific components of fitness
build muscle strength
improve muscular endurance
improve speed
improve suppleness
build cardio vascular endurance
improve stamina
increase in the size of the heart (hypertrophy)
lower resting heart rate (bradycardia)

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28
Q

what is a mechanically advantaged lever?

A

long effort arm, short resistance arm
moves a large load with small effort
moves the load short distances at low speeds

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29
Q

what is a mechanically disadvantaged lever?

A

long resistance arm, small effort arm
requires large effort to move a small load
moves the load quickly through a large range of movement

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30
Q

what is a frontal plane?

A

divides body into front and back
e.g cartwheel

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31
Q

what is a transverse plane?

A

divides body into top and bottom
e.g spinning in skating

32
Q

what is a sagittal plane?

A

divides body into left and right sides
e.g chest pass

33
Q

what is a longitudinal axis?

A

runs through body from top to bottom
e.g spin in skating

34
Q

what is a transverse axis?

A

runs through body from left to right
e.g chest pass

35
Q

what is a sagittal axis?

A

runs through body from front to back
e.g cartwheel

36
Q

definition of health?

A

state of complete physical, mental and social well-being and not merely the bases of disease or infirmity

37
Q

definition of fitness?

A

the ability to meet the demands of the environment

38
Q

cardio-vascular endurance?

A

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

39
Q

muscular endurance?

A

ability to repeatedly use the muscles over a long time, without getting tired

40
Q

strength?

A

the ability to overcome a resistance

41
Q

speed?

A

maximum rate to cover a set distance in a period of time

42
Q

agility?

A

The ability to move and change direction quickly whilst maintaining control

43
Q

co-ordination?

A

The ability to use two or more parts of the body together, smoothly and efficiently.

44
Q

flexibility?

A

The range of movements possible at a joint

45
Q

power?

A

combination of speed and strength

46
Q

reaction time?

A

The time taken to initiate a response to a stimulus

47
Q

muscular endurance?

A

ability of a muscle or muscle group to undergo repeated contractions avoiding fatigue

48
Q

balance?

A

ability to retain centre of mass over a base of support

49
Q

fitness test for co-ordination?

A

wall toss test

  1. stand 2m away fro. a wall
    2.throw ball from right hand and catch in left - repeat for 30 seconds and count number of catches
50
Q

fitness test for reaction time?

A

ruler drop test
equipment: stopwatch, ball and a wall
1. friend hold ruler vertically between your thumb and first finger
2. Friend drops the ruler - catch as soon as you see it drop
3. Read distance the ruler fell before you caught it

51
Q

fitness test for flexibility?

A

sit and reach test
equipment: ruler and a box
1. Sit on floor with legs straight in front of you and box flat against your feet
2. reach as far forward as you can and assistant measures how far you’ve reached in cm

52
Q

fitness test for cardio-vascular endurance?

A

multi-stage fitness test
equipment: tape measure, cones, recording, speakers
1. recording of timed bleeps play - run shuttles between two lines 20m apart starting on first bleep
2. Foot must touch each line as a next bleep sounds
3. If you miss a bleep, you’re allowed two further bleeps to catch up - miss three bleeps, level and shuttle are recorded as final score

53
Q

fitness test for speed?

A

30m sprint test
equipment: stopwatch, tape measure, cones
1. run 30m as fast as you can and record time in seconds

54
Q

fitness test for maximal strength?

A

one rep max test
equipment: gym weight equipment
1. start with a weight you know you can lift - once successfully lifted, rest for a few minutes
2. Increase weight gradually until you reach a weight you can’t lift in a single lift
3. last weight is recorded as your one rep max

55
Q

fitness test for power?

A

vertical jump test
equipment: chalk, tape measure and a wall
1. put chalk on fingertips and stand side on to a wall
2. raise the arm that’s nearest the wall and mark highest point you can reach
3. measure between marks in cm

56
Q

fitness test for agility?

A

Illinois agility test
equipment: stopwatch, cones and tape measure
1. set out cones in a 10m by 5m rectangle with 4 cones down the middle
2. performer starts face down on the floor
3.when whistle blows, run around the course as fast as you can
4. record time completed in

57
Q

fitness test for balance?

A

stork stand test
equipment: stopwatch
1. stand on your best leg with your other foot touching your knee and your hands on your hips
2. raise your heel so you’re standing on your toes and time how long you can hold the position for in seconds
3. test finishes if your heel touches the ground or your other foot or hands move
4. take the best out of three attempts in seconds

58
Q

fitness test for strength?

A

handgrip dynamometer test
equipment: a dynamometer
1. grip as hard as you can for about five seconds and record your reading in kg
2. do this three times and take your best score

59
Q

fitness test for muscular endurance?

A

sit-up bleep test
equipment: a metronome and non-slip surface
1. set pace of 20 sit ups a minute
2. test is finished either when you fail to do a full sit-up in time twice in a. row, or if you keep going for four minutes
3. count how many sit ups you complete

60
Q

reasons for fitness testing?

A

identify strengths and weaknesses
monitor improvement
show starting level of fitness
compare against normal averages
set goals

61
Q

limitations of fitness testing?

A

not sports specific
don’t replicate movement
don’t use direct measuring
correct procedures to increase validity

62
Q

what are the target training zones?

A

fat burning - 50%-60%
aerobic - 60%-80%
anaerobic - 80%-90%

63
Q

what are the advantages and disadvantages of continuous training?

A

advantages - easy to do, not resting helps prepare for sports where you have to play without a break

disadvantages - doesn’t improve anaerobic fitness, becomes boring, can lead to injury due to repeated use of same muscles

64
Q

what are the advantages and disadvantages of fartlek training?

A

advantages - very adaptable so can tailor to different sports

disadvantages - frequent changes to intensity mean a lack in structure - easy to skip hard bits

65
Q

what are the advantages and disadvantages of interval training?

A

advantages - easily adapted to improve aerobic or anaerobic fitness by changing intensity and length of work and recovery periods

disadvantages - exhausting - makes it difficult to keep pushing yourself, risk of injury due to high intensity

66
Q

what are the advantages and disadvantages of weight training?

A

advantages - easily adapted to suit different sports - focus on relevant muscles, many exercises require little or no equipment

disadvantages - puts muscles under high stress levels - DOMS, if technique isn’t correct, can be dangerous

67
Q

what are the advantages and disadvantages of circuit training?

A

advantages: match circuit to an individual or component of fitness, variety keeps training interesting

disadvantages - takes a long time to set up and requires lots of equipment and space

68
Q

what are the advantages and disadvantages of plyometric training?

A

advantages - only form of raining that directly improves your powe

disadvantages - very demanding on ,muscles used - need to be very fit to do it otherwise injury may occur

69
Q

what are the advantages and disadvantages of high altitude training?

A

advantages - improves cardio-vascular endurance

disadvantages - effects only last for short time, can be very expensive, altitude sickness

70
Q

what are the advantages and disadvantages of static stretching?

A

advantages - improves flexibility, everyone can do it, increases range movement at a joint

disadvantages - poor technique can lead to injury, only effective for stretching certain muscle groups

71
Q

ways to prevent injury?

A

warm up
hydration
correct technique
correct clothing/equipment
taping and bracing
structure training correctly

72
Q

ways to recover after sport?

A

cool down
leave enough recovery time
eat and rehydrate
ice baths/massage

73
Q

stroke volume?

A

amount of blood pumped out of left ventricle pr beat

74
Q

cardiac output?

A

amount of blood pumped out of left ventricle per minute

75
Q

what is excess post-exercise oxygen consumption?

A

amount of oxygen needed to remove lactic acid from fatigued muscles

76
Q

oxygen debt?

A

amount of oxygen performer was short of during exercise

sports studies (2 decks)

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