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PE > PE 1.2 pt 2 > Flashcards

PE 1.2 pt 2 Flashcards

1
Q

name the 5 different types of strength

A

static
dynamic
maximum
endurance
explosive

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2
Q

define static and dynamic strength

A

force applied against a resistance with/without movement

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3
Q

define maximum strength

A

maximum force during a singular muscular contraction

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4
Q

define explosive strength

A

ability to produce maximal force in more than one muscular contraction very quickly

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5
Q

define strength endurance

A

the ability to continuously perform muscular contractions over a long period of time

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6
Q

factors affecting strength

A

cross sectional area = greater force of contraction
fibre type - greater % of FG and FOG = increase strength
Gender - men are typically stronger
age - peak strength for men - 18-30
peak strength for women - 16-25

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7
Q

2 advantages of the 1 rep max

A

direct measurement
easy procedure

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8
Q

2 disadvantages of the 1 rep max

A

difficult to isolate muscles
trial and error can cause fatigue

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9
Q

2 advantages for using the grip test

A

simple
cheap equipment

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10
Q

2 disadvantaged for using the grip test

A

only the forearm is measured
not sport specific

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11
Q

2 advantages for using the abdominal test

A

good for large groups
cheap
good for large groups

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12
Q

2 disadvantages for using the abdominal test

A

not sport specific
correct technique is required

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13
Q

2 advantages for using the vertical test

A

easy
can be done alone

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14
Q

2 disadvantages for using the vertical test

A

not isolated muscle group
only does the legs

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15
Q

intensity of training of explosive, maximal and endurance

A

endurance - 50-75
explosive - 75-85
maximal 85-95

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16
Q

reps for exp,max,end

A

end- 15-30
explosive - 6-10
max - 1-5

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17
Q

sets for exp,max,end

A

end - 3-6
max - 2-6
exp - 4-6

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18
Q

muscular adaptations due to strength training

A

Muscular hypertrophy
muscle hyperplasia
increase strength of tendons
increase bone density and mass

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19
Q

overall effects on muscles from the adaptations due to strength training

A

increased muscle mass
increase speed, strength
increase intensity of performance

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20
Q

metabolic adaptations due to strength training

A

increased enzyme activity
increased buffering capacity
increased muscle mass

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21
Q

overall affect of metabolic adaptations due to strength training

A

increased aerobic fuels
increase intensity and duration of the performance
increased metabolic rate

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22
Q

Neural adaptations due to strength training
and the overall affect

A

increased recruitment of muscle fibres
decreased inhibition of stretch reflex
increase speed and strength output

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23
Q

factors affecting flexibility

A

joint type - ball and socket have got the most flex
length and elasticity surrounding the connective tissue - greater ROM
gender - females have more flex than men
age - declines with age its is the greatest in childhood

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24
Q

2 advantages of the goniometer

A

measure any joint
accurate

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25
Q

2 drawbacks of the goniometer

A

expensive
have to have external help

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26
Q

2 advantages of sit and reach

A

cheap
can be done alone

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27
Q

2 drawbacks of sit and reach

A

not sport specific
only measured hamstring and lower back

28
Q

2 advantages of static stretching

A

simple and safe
can be performed alone

29
Q

name flexibility adaptations due to training

A

increase elsticity
increase resting ct length

30
Q

overall affects on the body because of flex training

A

increase ROM around the joint
decreased risk of injury
increase distance and efficiency

31
Q

name 4 cardiovascular diseases

A

heart attack - blockage or a clot
stroke - caused by a blockage
athereoscerosis - build up of fatty deposits in the heart
conory heart disease - result of build up of fatty deposits

32
Q

4 effects of training on the cardiovascular diseases

A

reduce fatty deposit build up
decrease blood viscosity
decrease body fat - reduces strain on the heart
increase in conary circulation

33
Q

name the 2 respiratory diseases

A

asthma - constriction of bronchial airways
COPD - airways become enflamed

34
Q

4 effects of training on the respiratory diseases

A

increase respiratory muscle strength
decreasing resting BR
increase airflow
increase surface area of the alveoli

35
Q

what is an acute injury and give an example

A

when it happens suddenly e.g bad tackle in football leading to broken ankle

36
Q

signs of an acute injury fracture

A

swelling
deformity
discolouration

37
Q

symptoms of acute injury fracture

A

pain
inability to move the injured area

38
Q

define dislocation

A

the displacement of the muscle from the bone

39
Q

define sublixation

A

an incomplete or partial dislocation

40
Q

signs of dislocation

A

deformity
swelling

41
Q

symptoms of dislocation

A

may feel a pop
severe pain
loss of movement

42
Q

define haematoma

A

internal bleeding ranging from a bruise to deep tissue

43
Q

signs of a haematoma
and symptoms

A

swelling or discolouration
pain

44
Q

what is a sprain

A

overstretch or a tear in the ligament caused by a sudden twist

45
Q

what is a strain

A

overstretch or tear in the muscle

46
Q

what is an abrasion

A

superficial damage to the skin due to a fall

47
Q

what is a blister

A

occur due to friction on the skin

48
Q

what is a concussion

A

after trauma to the head which results in headaches and dizziness

49
Q

what is a chronic injury and give an example

A

something that has been brewing for while, a slowly developed injury associated with overuse
e.g tennis elbow, shin splints

50
Q

what is a stress fracture

A

tiny crack in the surface caused by overuse

51
Q

what are shin splints

A

inflammation of the muscles and an increase of stress on the tendons

52
Q

what is tendanosis

A

the deterioration of a tendon due to overuse

53
Q

3 extrinsic risk factors that cause injuries

A

poor technique
incorrect equipment
inappropriate intensity

54
Q

3 intrinsic risk factors that cause injury

A

previous injury
age
poor preparation
nutrition

55
Q

4 reasons why warm ups are used

A

raise body temp
prepare body physically
prepare body psychologically
to minimise risk of injury

56
Q

Define SALTAPS

A

see - see the person
ask - ask where it hurts
look - where it hurts
touch - where it hurts
active - put the joint through full ROM without assistance
passive - put the joint through full ROM with assistance
strengthen - ask the performer to put pressure on it

57
Q

Define PRICE

A

Protect - put a splint or cast on it
rest - rest for a while
Ice - to reduce swelling
Compress- will decrease BF so decrease in swelling
Elevate - above the heart to decrease BF and decrease swelling

58
Q

Describe the 6rs

A

recognise - learn the signs of a concussion
remove - the player from the field of play
refer - immediately to a healthcare professional
rest - rest from exercise until symptom free
recover - under 18s - 2 weeks, over 18s 1 week,
return - in order to return to playing must be fully symptom free and have a hand written note from the doctor saying you can play

59
Q

treatment of a simple fracture

A

medical attention asap
PRICE
immobilisation
physio may be needed

60
Q

treatment of a stress fracture

A

PRICE
rest for 2 weeks
immobilise may be needed

61
Q

treatment of dislocation

A

medical attention ASAP
PRICE
immobilisation will be required
anti inflammatory and pain relief

62
Q

treatment of a sprain

A

PRICE
immobilisation
anti inflammatory and pain relief
heat and contrast therapy

63
Q

what is heat therapy

A

vaso dilated the blood vessels increasing blood flow

64
Q

cold therapy

A

vaso constricts blood vessels decreasing blood blow

65
Q

treatment for torn cartilage

A

PRICE
medical attention ASAP
support using strapping etc
physio

66
Q

treatment for excursive induced muscle damage

A

cold therapy - ice packs
massage
anti inflammatories

PE (7 decks)

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