PE MOCK EST Flashcards
How long does ATP-CP last for
How long does Lactic Acid last for
How long does the Aerobic systems last for
Approximately 10 seconds
10s - 1-2min
2min+
ATP-CP is fueled by
Latic Acid is fueled by
Aerobic is fueled by
Creatine Phosphate
Carbohydrates
Carbs, Fats and Proteins (in extreme cases)
Examples for the 3 energy systems
ATP-CP 100m sprint
Lactic Acid 400m race
Aerobic 2K run
ATP-CP is also known as
ATP lasts for
CP lasts for
ATP-CP intensity
Phosphagen System
1-2 seconds
7-8 seconds
95+ Max
ATP-CP
Advantage and Disadvantage
Ad. Immediate supply of ATP
Dis. Limited by the amount of CP stored in the muscles
Recovery for ATP-CP
Latic Acid
Aerobic
5 minutes
45 minutes
24-48 hours
Define contractability
Ability of a muscle to forcefully extend or shorten when contracted. Bicep contracting in a bicep curl
Define Extendibility
The ability of a muscle to stretch beyond its normal resting length. Gymnast performing tricks
Define Elasticity
Ability of a muscle to return to the original resting length after it has been stretched. After bowling a ball walking back standing up straight to bowl again
What is origin of a muscle
The origin of a muscle is the attachment onto the bone that does not move when the muscle contracts.
What is insertion of a muscle
The insertion is attached to the bone which moves more when the muscle contracts.
Give 3 examples of origin and insertion
Bicep
Origin: Shoulder (Scapula)
Insertion: Ulna & Radius
Gastrocnemius
Origin: Medial and lateral epicondyles of femur
Insertion: Calcaneus
Glute Maximus
Origin: Ilium, sacrum, coccyx
Insertion: Gluteal tuberosity of femur
Latic Acid also known as
How long does CP last for
When is this system predominate
Lactic Acid Intensity
Anaerobic glycolysis system
CP lasts 5-10 seconds
Predominate 10-60s peak power 5-15
Intensity 80-95%
Why does the Aerobic system take so long to activate
Because several processes need to occur for it to be fully functional
What is passive recovery
Passive recovery is standing stationary to rest then do a task again
What is active recovery
Active recovery is when your performing low intensity tasks e.g jogging on the field.
What is TOTAPS
Talk Observe Touch Active movement Passive movement Skill test
What is RICER
Rest Ice Compress Elevate Refer
What is HARM
Heat
Alcohol
Running
Massage
Ultrasound how does it help recovery
Using high or low frequency sound waves to treat musculoskeletal injuries promote tissue healing
Warming tissue promotes healing by increasing the metabolism at the level of the tissue cells
What are 3 characteristics of skeletal muscles
Contractability
Extendibility
Elasticity
Hydrotherapy how does it help recovery
Includes movement in water or alternate use of hot/cold or ice baths
Non weight bearing activities effective in removal waste products
Reduces tissue damage and pain
Contrast baths operate on principle of increasing blood flow by constricting and dilating blood vessels
Massage how does it help recovery
Aids recovery physically and psychologically
Should occur 1-2hrs after training or competition
Helps relax the muscles and clear away lactic acid by increasing blood flow
Also used to reduce muscle tension and promote flexibility
Should not be used on soft tissue injuries for first 72hrs
Exercise how does it help recovery
Avoid aggravation - Too much to early
Timing - As soon as possible without pain
Individualize - towards injury
Sequencing of exercise and intensity
