Pe Flashcards
What are the different functions of the skeleton?
Support
Protection
Movement
Making blood cells
Mineral storage
What are the three types of bones in the body?
Long bones
Short bones
Flat bones
What are long bones used for?
Gross movement
What are short bones used for?
Fine movement
What are flat bones used for?
Protect internal organs
Allow muscle attachment
Which bones are long bones?
Humerus
Ulna and radius
Femur
Fibula and tibia
Which bones are flat bones?
Cranium
Sternum and ribs
Scapula
Pelvis
Which bones are short bones?
Talus
What other bones are there?
Vertebral column
Patella
What is a joint?
Any point where two or more bones meet
What are the bones which meet at a joint called?
Articulating bones
What bones meet at the hip joint?
Pelvis and femur
What bones meet at the shoulder joint?
Humerus and scapula
What bones meet at the knee joint?
Femur and tibia
What bones meet at the ankle joint?
Tibia, fibula and talus
What bones meet at the elbow joint?
Humerus, radius and ulna
What is flexion at a joint?
The closing of a joint
What is extension at a joint?
The opening of a joint
What is adduction at a joint?
The moving of a limb towards the midline of the body
What is abduction at a joint?
The moving of a limb away from the midline of the body
What is rotation at a joint?
The clockwise or anticlockwise movement of a limb
What is circumduction at a joint?
The movement of a limb, hand or foot in a circular motion
What is plantar flexion at a joint?
Extension at the ankle joint
What is dorsiflexion at a joint?
Flexion at the ankle joint
What are the two types of joint?
Ball and socket
Hinge
What types of movements can be done at a ball and socket joint?
All types
What types of movements can be done at a hinge joint?
Just flexion and extension
Which joints are ball and socket?
Hip joint
Shoulder joint
Which joints are hinge?
Knee
Ankle
Elbow
What are the three types of connective tissue?
Ligaments
Tendons
Cartilage
What is the job of ligaments?
Connect bone to bone
What is the job of tendons?
Attach muscle to bone
What is the job of cartilage?
Acts as a cushion between bones
What types of joints are synovial joints?
Hinge joints and ball and socket joints
What is a synovial joint?
A joint which allows a wide range of movement and has a joint capsule enclosing and supporting it
What are synovial joints held together by?
Ligaments
What does the synovial membrane do?
Releases synovial fluid into joint capsule to lubricate it
What does the bursae do?
Reduce friction between bones and tissue
What movement do biceps allow for?
Flexion at the elbow
What movement do triceps allow for?
Extension at the elbow
What movement do pectorals allow for?
Adduction and flexion at the shoulder
What movement do hip flexors allow for?
Flexion at the hip
What movement do the gluteals allow for?
Extension, rotation and adduction at the hip
What movement do the deltoids allow for?
Flexion, extension, abduction or circumduction at the shoulder
What movement do the latissimus dorsi allow for?
Extension, adduction or rotation at the shoulder
What movement does the tibialis anterior allow for?
Dorsiflexion at the ankle
What movement do the rotator cuffs allow for?
Rotation and abduction at the shoulder
What movement do the abdominals allow for?
Flexion at the waist
What movement do the gastrocnemius allow for?
Plantar flexion at the ankle
What movement do the quadriceps allow for?
Extension at the knee
What movement do the hamstrings allow for?
Flexion at the knee
What are the two types of muscle contractions?
Isometric
Isotonic
What happens in an isometric contraction?
The muscle stays the same length
What happens in an isotonic contraction?
The muscle changes length so something moves
What are the two types of isotonic contractions?
Concentric
Eccentric
What happens in a concentric contraction?
The muscle contracts and shortens
What happens in an eccentric contraction?
The muscle contracts and lengthens
What are antagonistic muscles?
Pairs of muscles which work against each other
What are the different movement of muscles in an antagonist pair called?
Contracting muscle - agonist or prime mover
Relaxing muscle - antagonist
What are the three types of blood vessels?
Arteries
Veins
Capillaries
Where do arteries carry blood?
Away from the heart
Where do veins carry blood?
Towards the heart
Where do capillaries carry blood?
To exchange gases and nutrients
How does air pass through the respiratory system?
Trachea to bronchi to bronchioles to alveoli
What happens to the diaphragm and external intercostal muscles as you breathe in?
Contract to move the rib cage upwards and expand chest cavity
What happens to the diaphragm and external intercostal muscles as you breathe out?
Relax moving the rib cage down and shrinking the chest cavity
What two gases are exchanged in the alveoli?
Oxygen
Carbon dioxide
What is of a high concentration and what has a low concentration in the alveoli before diffusion?
High concentration of oxygen
Low concentration of carbon dioxide
What is of high concentration and what is of low concentration in the capillaries before diffusion?
High concentration of carbon dioxide
Low concentration of oxygen
What is used to measure the amount of air in your lungs?
A spirometer
What is your tidal volume?
The amount of air you breathe in or out in one breath
What is your inspiratory reserve volume?
The extra volume of air you can breathe in after a normal breath in
What is your expiratory reserve volume?
The extra air you can breathe out after a normal breath out
What is your residual volume?
The air left in your lungs after you have breathed out as much as you can
What does a spirometer trace show?
Lung air volumes
What type of exercise would you use aerobic respiration?
When exercise is not too fast but steady
What type of exercise would you use anaerobic respiration?
When exercise is short and at high intensity
At what type of exercise are carbohydrates used as fuel?
Aerobic exercise at moderate intensity and anaerobic exercise at high intensity
When are fats used as the body’s fuel?
Aerobic exercise at low intensity
What are the short term effects of exercise on the muscles?
Produce lactic acid causes muscle fatigue
What are the short term effects of exercise on the respiratory system?
Increased breathing rate
Increased depth of breath
What are the short term effects of exercise on the cardiovascular system?
Heart rate and stroke volume increase
Increased blood pressure
What is heart rate?
The number of times your heart beats per minute
What is stroke volume?
The amount of blood pumped with each contraction
What is cardiac output?
The amount of blood pumped by the ventricle per minute
How is cardiac output calculated?
Heart rate x stroke volume
What is vasodilation?
The widening of the blood vessels to let more blood flow through
What is vasoconstriction?
The narrowing of the blood vessels to reduce the amount of blood flowing through
What are the long term effects of exercise on the musculoskeletal system?
Make muscles thicker and reduce body weight this increases your strength
Stronger ligaments and tendons reduces injury risk
Improve speed
What are the long term effects of exercise on the cardio-respiratory system?
Bigger stronger heart which has an increased cardiac output
Increased cardiovascular endurance
What is a lever arm?
The bone of body part being moved about a point
What is the fulcrum?
The joint where the lever arm pivots
What is the effort?
The force applied by the muscles to the lever arm
What is the resistance?
The thing acting against the pull of the muscles on the lever arm
What are the three types of lever system?
First class
Second class
Third class
What does a first class lever system look like?
The load and effort are at opposite ends with the fulcrum in the middle
What does a second class lever system look like?
The fulcrum and effort are at opposite ends and the load is in the middle
What does a third class lever system look like?
The fulcrum and load are at opposite ends with the effort in the middle
What does the mechanical advantage of a lever measure?
How efficient it is at moving heavy loads
Formula for mechanical advantage
Mechanical advantage= effort arm / weight arm
What lever system has a high mechanical advantage?
Second class
What lever system has a low mechanical advantage?
Third class
Which lever system can have both high and low mechanical advantage?
First class
What is a plane?
An imaginary flat surface which runs through the body
What are planes used for?
Describe the direction of movement
What are the three types of plane?
Sagittal
Transverse
Frontal
How does the sagittal plane divide the body?
Into left and right sides
How does the transverse plane divide the body?
From top to bottom
How does the frontal plane divide the body?
Front and back
What is an axis?
A imaginary line which runs through the body
What are the three types of axis?
Sagittal
Transverse
Longitudinal
How does the sagittal axis run through the body?
From front to back
How does the transverse axis run through the body?
Left to right
How does the longitudinal axis run through the body?
Top to bottom
Which plane and axis does flexion / extension use?
Sagittal plane
Transverse axis
What plane and axis does abduction/ adduction use?
Frontal plane
Sagittal axis
What plane and axis does rotation use?
Transverse plane
Longitudinal axis
What is the definition of health?
A state of complete physical, mental and social wellbeing and not just the absence of disease
What is the definition of fitness?
The ability to cope with the demands of the environment
What is cardiovascular endurance?
The ability of the heart and lungs to supply oxygen to the working muscles
What is muscular endurance?
The ability to repeatedly use muscles over time without getting tired
What is strength?
The amount of force that a muscle can apply against a resistance
What are the 4 types of strength?
Maximal
Static
Explosive
Dynamic
What is speed?
The rate at which someone is able to cover a distance
What is power?
A combination of speed and strength
How do we calculate power?
Strength x speed
What is agility?
The ability to change direction quickly with control
What is balance?
The ability to keep the bodies centre of mass over a base of support
What is coordination?
The ability to use two or more parts of the body together effectively
What is reaction time?
The time taken to move in reaction to a stimulus
What is flexibility?
The amount of range of motion at a joint
What do fitness tests allow is to do?
Identify our fitness strengths and weaknesses
How do we test coordination?
Wall toss test
How do we test flexibility?
Sit and reach test
How do we test reaction time?
Ruler drop test
How do we test cardiovascular endurance?
Multistage fitness test
How do we test speed?
30m sprint test
How do we test maximal strength?
One rep max
How do we test agility?
Illinois agility test
How do we test power?
Vertical jump test
How do we test muscular endurance?
Sit up bleep test
How do we test balance?
Stork stand test
How do we test strength?
Handgrip dynamometer test
What are the limitations of fitness tests?
Do not test specific sporting actions
Require motivation to work at maximal
No direct measurements
What are the four sport principles of training?
Specificity
Progressive
Overload
Reversibility
Tedium
What are the FITT principles of training?
Frequency
Intensity
Time
Type
How does your body adapt during exercise?
Changes during rest and recovery to cope with increased intensity causing you to get fitter
Why is recovery time important?
Avoid overtraining and injury
How do you work out your theoretical maximum heart rate?
220 - age
What is the aerobic training target zone?
60-80% of maximum heart rate
What is the anaerobic training target zone?
80-90% of maximum heart rate
What are the boundaries of training zones called?
Thresholds
What are the different training types?
Continuous training
Fartlek training
Interval training
Weight training
Circuit training
Plyometric
High altitude
Static stretching
What is continuous training used for?
Cardiovascular endurance
Muscular endurance
What are advantages and disadvantages of continuous training?
Easy to do
Prepare for sports with little break
No improvement to anaerobic fitness
Becomes boring
Injury risk as lots of the same muscles working
What is fartkek training used for?
Cardiovascular endurance
Muscular endurance
Speed
What are the advantages and disadvantages of fartlek training?
Adaptable so easily tailored to different sports
Lacks structure
What is interval training used for?
Cardiovascular endurance
Anaerobic fitness
Speed
What are the advantages and disadvantages of interval training?
Easily adapted to change purpose
Exhausting
Injury risk
What is weight training used for?
Strength
Muscular Endurance
Power
What are advantages and disadvantages of weight training?
Easily adapted
Little to no equipment needed
High stress on muscles
Can be dangerous
What is circuit training used for?
Cardiovascular endurance
Strength
Speed
What are the advantages and disadvantages of circuit training?
Personalised to you
Variety keeps interest
Long time to set up with lots of equipment
What are plyometrics used for?
Power
What are the advantages and disadvantages of plyometrics?
Only form which directly improves power
Demanding on working muscles
What is high altitude training used for?
Cardiovascular endurance
Muscular endurance
What are advantages and disadvantages of high altitude training?
Improves cardiovascular and muscular endurance
Effects only short term
Expensive
Altitude sickness
What is static stretching used for?
Flexibility
What are the advantages and disadvantages of static stretching?
Improves athletic performance
Everyone can do
Increases range of movement
Poor technique can lead to injuries
Only effective for some muscles
What are the three training periods?
Pre-season (preparation)
Competition (peak)
Post-season (transition)
What is training focused on in pre-season?
General fitness
components of fitness needed to compete
What is training focused on in competition?
Maintaining fitness level
Develop specific skills
Avoiding fatigue
What is training focused on in post-season?
Recovery
Maintain general fitness
What things do we do before exercise to prevent injury?
Warm up
Maintain hydration
Taping and bracing as support
Correct clothing and equipment
Correct technique
Correct training structure
What do we do after exercise to prevent injury?
Cool down
Eat and hydrate
Leave recovery time
Ice baths
What should a warm up involve?
Raising pulse
Stretching and mobility exercises
Practice actions
What does the pulse raiser do?
Increases heart
warms up muscles, ligaments and tendons allowing more free movement
Increases oxygen supply to muscles
What do stretching and mobility exercises do pre exercise?
Increase flexibility and range of motion
Reduces injury risk
What should a cool down involve?
Gradually reducing intensity
Stretching
What does the gradually reducing intensity do?
Keep heart and breathing rates high to pay oxygen debt and remove lactic acid
What does post exercise stretching do?
Speed up recovery
Improve flexibility
Prevent DOMS
What is a skill?
A learned action to bring about a result with certainty and minimum effort
What is ability?
A persons set of traits that control their potential to learn a skill
What is a basic skill?
Doesn’t require much thought or decision making
What is a complex skill?
Requires lots of thought or decision making
What is an open skill?
Performed in a changing environment where they need to react and adapt to external factors
What is a closed skill?
Performed in the same predictable environment not effected by external factors
What is a self-paced skill?
Performer decides how quickly it is done
What is an externally-paced skill?
External factors decide when it starts and how quickly it happens
What is a gross skill?
Involves powerful movements by large muscle groups
What is a fine skill?
Precise movements of accuracy and coordination done by smaller muscle groups
What are the two types of goals you can set?
Performance
Outcome
What do performance goals focus on?
Improving your own personal performance
What do outcome goals focus on?
Performing better than others
Why is it better to set performance goals rather than outcome goals?
An outcome goal is controlled by how others also perform and can be more demotivating if u fail to meet it
What do the letters in SMART stand for?
Specific
Measurable
Accepted
Realistic
Time-bound
What are the different types of guidance?
Verbal
Visual
Manual
Mechanical
What are the advantages and disadvantages of verbal guidance?
Can be combined with other types of guidance, can be done during performance
Sometimes skills are difficult to explain, language may be confusing
What are the advantages and disadvantages of visual guidance?
Allows beginners to copy what they see, can highlight small details of skill
Some skills can’t be copied as they change what is needed everytime, must be clear concise and simple
What are the advantages and disadvantages of manual guidance?
Helps beginners get a feel for the skill, helps teach complex skills
Performer could become reliant, difficult to use in big groups
What are the advantages and disadvantages of mechanical guidance?
Give performers that extra feeling of safety, useful for complex skills
Performer may become reliant, difficult to use in big groups
What are the two types of feedback?
Intrinsic
Extrinsic
What is the difference between intrinsic and extrinsic feedbacks?
Intrinsic comes from yourself based on the feeling of the action while extrinsic is from someone else
What two aspects of the skill can feedback focus on?
Performance
Result
What are the 4 parts of the information processing model?
Input
Decision making
Output
Feedback
What happens in the input phase on the information processing model?
You receive information for your senses on the environment
What happens in the decision making phase of the information processing model?
You decide what is the best way to respond to the input
What happens during the output phase of the information processing model?
Muscles react to a message from the brain telling them what to do
What happens in the feedback phase of the information processing model?
Receive feedback on how to improve performance
What are the different techniques to help with mental preparation?
Mental rehearsal
Visualisation
Deep breathing
Imagery
Positive self-talk
Selective attention
What is arousal level?
How mentally and physically alert you are
What is the theory which describes the relationship between arousal level and performance?
Inverted-u theory
What happens if arousal is too low?
You are not exited and won’t perform well
What happens if arousal is too high?
Anxious and nervous leading to mistakes
Which type of skills require higher arousal?
Gross skill
Which types of skills require lower arousal?
Fine skills
What are the two types of motivation?
Intrinsic
Extrinsic
What is intrinsic motivation caused by?
The enjoyment and good feelings from taking part in
What is extrinsic motivation caused by?
Rewards from others
Either tangible or intangible
What is usually the most effective type of motivation?
Intrinsic motivation
What is direct aggression?
Involves physical contact with another person
What is indirect aggression?
Doesn’t involve physical contact but is aimed at an object
What types of sports do introverts prefer?
Individual sports which require fine skills, high concentration and low arousal
What types of sports to extroverts prefer?
Team sports which are fast-paced, need gross skills and low concentration
How do people influence the activities you do?
Parents encourage or discourage participation aswell as may lead to influencing which sport you do as they expose you to it at a young age
Friend also effect this as you may follow what they already play
How does your gender influence the activities you do?
Women’s sports event are often much lower profile so girls are not as aware of sport
There is also lots of gender tagging of certain sports which pushes people away from certain sports
How does ethnicity and religion influence the activities you do?
Religious festivals may impact the days that you can play sport on
Large amounts of racism may also discourage people from wanting to participate
How does disability influence how active you are?
Much less access to sporting facilities
Sports not able to be done and a replacement one not available
How does your socio-economic group affect your activity participation?
The cost to participate may be too much for some people
Requirement for expensive specialist equipment
Some sports require special facilities
Unable to get there due to poor access to transport or working irregular hours
How does age limit the sports you can do?
Older people are more physically limited
Some sports are unsuitable for young people so have a minimum age requirement
As people get older they have less time to do sports
How do schools effect participation?
A good teacher can inspire and vice versa with a bad one
Facilities may limit activities available and reduce participation
What does the commercialisation of sport mean?
Managing sport in a way to make money
What two things is sport connected to which allows it to grow?
Media
Sponsorship
How are sponsorship and sport linked?
Sponsors pay for advertising which makes them money
Give the sport money which is used to help players and improve spectators experience
Players can earn a better wage
How are sponsorship and media linked?
More people watch a sport more see the sponsorship making it more valuable
Can now reach a larger audience
How is sport and media linked?
Media pay sport to cover its events allows it to develop more people aware of the sport so more play or watch it
Players become superstars however then become hounded by media
Media get a power in the sport in terms of the schedule
People will also pay the tv company to be able to watch the games making them money
Negatives of sponsorship in sport?
Money only available for those at the top
Players can lose deals for bad performance or reputation and may then give sponsor bad reputation as a result of their behaviour
Sponsors can hold a power over the team
What types of sponsors are inappropriate?
Cigarettes, tobacco, alcohol and fast food as it encourages people to lead an unhealthy lifestyle
How can technology help players?
Better equipment and clothes help improve performance
Better training facilities can allow for more improvement in performance
New medical improvements allow quicker recovery from injuries
How does technology help officials?
Allow correct decision to be made with more accuracy using things like:
Hawk-eye (tennis)
Decision review system (cricket)
Television match official (rugby)
Goal-line technology (football)
What are the advantages of technology helping officials?
Make the sport more fair
Lessen pressure on officials as decisions can be reviewed
Increase respect for officials as it proves them right
Sponsors can use waiting time to show adverts
What disadvantages are there to technology helping officials?
Expensive to install
Undermine the authority of officials
Can take a long time and disrupt flow of play and be boring for spectators
What is sportsmanship?
Playing within the rules upholding the spirit of the game and using sports etiquette
What is the contract to compete?
Agreement between competitors to comply with all rules
What does sporting etiquette mean?
Filling the unwritten rules and conventions of the activity
What is gamesmanship?
Gaining an advantage by using tactics that push the rules but don’t break them
What do gamesmanship techniques usually involve?
Breaking up the flow of the game or distracting your opponent
e.g time wasting in football or shrieking in tennis as someone else hits it
Why do people use PEDs?
Improve performance which can give them wealth and fame
Level the playing field if others are doing so too
What issues are there with taking PEDs?
They are banned and can have nasty side effects
Those caught usually face fines, disqualification and lengthy bans
What are the different types of PEDs?
Beta blockers
Diuretics
Narcotics analgesics
Stimulants
Anabolic agents
Peptide hormones
What do beta blockers do to the body?
Reduces effect of adrenaline which improves fine motor skills
Cause nausea, weakness, cramp and heart failure
What do diuretics do to the body?
Increase amount you urinate causing weight loss
Cause cramp, dehydration, loss of salts, muscle weakness and heart damage
What do narcotics analgesics do to the body?
Kill pain
Addictive with strong withdrawal symptoms
Cause overtraining
What do stimulants do to the body?
Increase mental and physical awareness
Cause high blood pressure
Are addictive
What do anabolic agents do to the body?
Increase bone and muscle growth
Help with faster recovery
Increase risk of cancer
Women may grow facial and body hair
What do peptide hormones do to the body?
Cause an increase in the amount of red blood cells that are produced
Cause stroke, heart problems, abnormal growth and diabetes
What is blood doping and what does it do?
Blood doping involves removing blood from an athlete weeks before competition it is then frozen and re-injected pre competition
Causes an increase in red blood cells allowing for more oxygen supply
What advantages and disadvantages are there to spectators at sporting events?
Create an atmosphere and add to excitement
Create a home-field advantage
Put pressure on performers
Takes lots of money and planing to ensure their safety
What is hooliganism?
Rowdy, aggressive and violent behaviour from spectators
What causes hooliganism?
Rivalries between fans cause fans to take it too seriously
Fans drinking and taking drugs can fuel aggression
Frustration with officials or teams performance
Some see it as a display of masculinity and want to show off
What can be done to prevent hooliganism?
Kick-offs can be moved to earlier times
All-seater stadiums makes fans less packed together
Segregated seating between fans
Increase in amount of police and stewards
Banning orders for previous offenders
Campaigns to educate
What is physical health and wellbeing?
Your body’s organs and systems are working well
You are able to do everyday activities easily
How does exercise help your long term health?
Regular aerobic exercise helps prevent high blood pressure and removes cholesterol
Helps it maintain a healthy weight reducing the chance of diabetes
What is emotional health and wellbeing?
You feel confident and content with yourself
You are not suffering from mental illness
How does exercise help your emotional health and wellbeing?
Competing with others can improve ability to deal with others
Can relieve stress and tension off your mind
Feel good hormones are released by exercise
What is social health and wellbeing?
You have friends
You believe your worth in society
You have food, clothing and shelter
How can exercise help your social health and wellbeing?
Allows you to meet new people and make friends from all backgrounds
Playing in a team improves teamwork abilities
What is a sedentary lifestyle?
One where there is irregular or no physical activity
What health risks does a sedentary lifestyle cause?
Lethargy
Poor sleep
Emotional health problems
Poor social health
Obesity
What problems does obesity cause?
Strain on cardiovascular system and reduced endurance
High cholesterol levels
Risk of developing diabetes
What do we use BMI to work out and what score is obese?
Whether somebody is a health weight or not
Obese is a score of 30 or more
What is a balanced diet?
A diet which contains the best ratio of nutrients to match your lifestyle
What is the recommended amount of each food type?
Protein 15-20%
Fats 25-30%
Carbohydrates 55-60%
What are carbohydrates needed for?
Provide energy for muscles during physical activity
What are fats needed for?
Energy for low intensity exercise
Keep body warm and protect organs
Store vitamins
What are proteins needed for?
Allow the body to grow and repair especially in muscles
How many calories does an adult male and female need a day?
Male 2500 calories
Female 2000 calories
What happens if you use an uneven amount of calories to what you took in?
Take in more - gain weight
Take in less - lose weight
Equal amount - maintain weight
What are vitamins needed for?
Help body to grow
Bodies chemical reactions
What are minerals needed for?
Build bone, teeth and other tissue
Chemical reactions
What is water needed for in the body?
Sweat to regulate body temperature
Blood thickness
Brain function
Muscle endurance
What are the three somatotypes?
Mesomorph
Ectomorph
Endomorph
What are the characteristics of an endomorph?
Wide hips
Narrow shoulders
Lots of fat on body
What are the characteristics of a mesomorph?
Wide shoulders
Narrow hips
Muscular
Strong arms and legs
Little body fat
What are characteristics of an ectomorph?
Narrow shoulders, hips and chest
Not much muscle or fat
Long, thin limbs
