Pe Mr Hogg Flashcards
Define fitness
Being able to meet the demands of the environment
Define health
A complete state of physical, mental and social well being and not merely the absence of disease and infirmity
Define cardiovascular fitness (HRF)
The ability to take in and use oxygen for pro longer periods of time and delay the onset of fatigue
What is the test for cardiovascular endurance?
Multi stage fitness test
Define muscular endurance (HRF)
The ability of the muscles to perform repeated contractions and withstand fatigue
What is the test for muscular endurance?
sit up test
Define speed (HRF)
The rate at which the body is moved from one place to another
What is the test for speed?
20metre sprint
Define muscular strength (HRF)
The maximum force a muscle can exert against a resistance
It can be explosive, static or dynamic
Define flexibility (HRF)
The range of movement around a joint
What is the test for flexibility?
Sit and reach test
Define power (HRF)
The rapid application of a muscular force. It is a combination of strength and speed
What is the test for power?
Sergeant jump test
Define agility (SRF)
The ability to change the bodies direction efficiently and under control
What is the test for agility?
Illinois agility run
Define balance (SRF)
Ability to keep the centre of mass over or within a base of support
What is the test for balance?
Stork stand
Define reaction time (SRF)
The time taken from the detection of stimulus to initiation of response
What is the test for reaction time?
Ruler drop test
Define coordination (SRF)
A balanced and effective interaction of movements or body actions
What is the test for coordination?
Anderson ball catch test
What lifestyle choices can affect health and fitness?
Diet
Exercise
Alcohol
Smoking
Define basal metabolic rate
The rate at which a person uses energy to maintain the basic functions of the body
What the formula for BMI?
Weight (kg) divided by height (m)2
What are the seven classes of food?
Carbohydrates Fats Protein Vitamins Minerals Water Fibre
Why is carbohydrate needed?
Body’s main energy source
Why is fat needed?
Used as an energy source at low intensity exercise (bcos harder to break down than carbohydrates)
Why is protein needed?
Used for the growth and repair of body tissues and muscles
Why is fibre needed?
Acts as a bulking agent and prevents constipation
Why are minerals needed?
Calcium - strengthens bones and teeth
Iron - haemoglobin formation
Why are vitamins needed?
Vitamin A - growth, vision and immune system
Vitamin D - helps with absorption of calcium
Why is water needed?
Provided medium for reactions
Hydration
Body temperature regulation
What are alveoli?
Thin walled air sacs found in the lungs - perfect site for gas exchange
Describe the process of inspiration
Rib cage contracts, moves up and out
Diaphragm contracts and flattens/moves down
Pulmonary pressure decreases
Air moves in
Describe the process of expiration
Rib cage relaxes, moves down and in
Diaphragm relaxes and moves up
Pressure in lungs increases
Air moves out
How is breathing depth increased and what muscles cause it?
A greater expansion of the thoracic cavity
Sternocleidomastoid
Pectoralis minor
Sternum
Define tidal volume
Amount of air breathed in or our per breath
What is the effect of exercise on tidal volume?
It increases
Define inspiratory reserve volume
Maximum amount of air forcibly inspired in addition to tidal volume
What is the effect of exercise on inspiratory reserve volume?
It decreases
Define expiratory reserve volume
Maximum amount of air forcible expired in addition to tidal volume
What is the effect of exercise on expiratory reserve volume?
It decreases
Define vital capacity
Maximum amount of air that can be exhaled after maximum inhalation
Define residual volume
Amount of air left in the lungs after maximum exhalation
How do you calculate total lung capacity?
Vital capacity + residual volume
What happens to oxygen when it is released at the muscles?
Combines with myoglobin and is transferred to the cells mitochondria
What is diffusion?
Movement of molecules from a region of higher partial pressure to a region of lower partial pressure
What is partial pressure?
The pressure a gas exerts in a mixture of gases
What factors make diffusion efficient?
Permeability of alveoli walls
Short thin diffusion path from alveoli to capillary
Readiness of haemoglobin to combine with oxygen
Diffusion gradient
Large surface area of alveoli
Moisture layer enhancing oxygen uptake
Slow movement of blood through capillaries
How is respiration controlled?
It’s controlled by the respiratory centre in the medulla
What cause the chemical changes responsible for a change in respirtaion?
Increase in CO2 dissolved in the blood
Increase in lactic acid
How does an increase in CO2 increase respiration?
Increased CO2 increases blood acidity
This is detected by chemoreceptors
These stimulate the respiratory centre to increase ventilation
What are the neural influences that have an effect on respiration during exercise?
Increased stimulation from motor sense of brain
Increased stimulation from proprioceptors
Increase in body temperature
What is pulmonary circulation?
Flow of blood from the heart to the lungs and back to the heart picking up oxygen
What is systemic circulation?
blood carried from the heart to the tissues and back to the heart
What is the function of arteries?
To carry blood at high pressure away from the heart
Give some characteristics of arteries that suit them to their function
Thick walls
Layer of elastic
Smooth inner layer
What is the function of veins?
Carry deoxygenated blood back to the heart at low pressure
Give some characteristics of veins that suit them to their function
Thinner walls
Large lumen
Valves
Define vasoconstriction
Reduction of the flow of blood into capillaries
Define vasodilation
An increase in the flow of blood into capillaries
What effect does exercise have on blood redistribution?
Increase in blood flow to muscles, skin, heart
Reduction in blood flow to abdominal organs such as liver, kidneys, digestive organs
Define venous return
Mechanisms that assist the flow of blood back to the heart
How do valves aid blood flow back to the heart?
Found in the veins - allow blood to flow towards heart but prevent it flowing back in the wrong direction
How does the skeletal pump aid blood flow back to the heart?
Muscle actions squeezes veins and forces blood flow towards the heart
How does the respiratory pump aid blood flow back to the heart?
Breathing movements force blood flow towards the heart (breathing out compresses veins within the chest)
Define Bohr shift
Movement of the oxyhemoglobin dissociation curve to the right which results in the release of more oxygen to the working muscles
What can cause Bohr shift?
Lower pH
Temperature increase
Increased CO2 in blood
How is CO2 transported in the body?
Dissolved in the plasma (7%)
Combined with proteins in the plasma (23%)
As hydrogen carbonate ions (70%)
Define systolic pressure
Pressure of the heart contracting
Define diastolic pressure
Pressure of the heart relaxing
Why does blood pressure decrease as it gets further away from the heart?
As the vessels get smaller he total surface area gets larger
What is the arterio-venous oxygen difference?
The difference in oxygen concentration between the arteries and veins
Why does the a-v O2 difference increase during exercise?
Muscles extract large amounts of oxygen from the blood
What affect does training have in the a-v O2 difference and why?
Increases because trained individuals can extract more oxygen from the blood
The heart is myogenic, what does this mean?
It can initiate its own beat
Where does the electrical stimulus of the heart start?
The Sino atrial node on the wall of the right atrium
What does the septum do and why?
Prevents the signal passing directly from the atria to the ventricles because this would cause the ventricles to contract before they were full of blood
What node does the electrical signal pass to after the SAN?
Atrio ventricular node
Where does the AVN channel the signal to and what happens when it reaches there?
Apex - signal spreads throughout the walls of the ventricles through the purkinje fibres causing ventricular systole
What is the cardiac cycle?
The time taken for the Hearts chambers to go through a complete cycle of contraction followed by a period of relaxation
Define stroke volume
Volume of blood leaving the left ventricle per beat
Define ejection fraction
Proportion of blood in left ventricle pumped out each beat
Define cardiac output
Total volume of blood pumped out by the left ventricle per minute
What is the formula to calculate cardiac output?
Stroke volume x heart rate
What is starling’s law of the heart?
The greater the venous return, the greater strength of contraction
Define cardiac hypertrophy
The increase in size of the heart that accompanies training
What else is hypertrophy sometimes knows as?
Athlete’s heart
Define bradycardia
The reduction in resting heart rate that accompanies training
Define cardiovascular drift
An increase in heart rate that occurs during pro longed exercise that compensates for a decrease in stroke volume in an attempt to maintain cardiac output
Describe what happens to the blood once it leaves the right atrium before it returns there
Right atrium ⬇️ Right ventricle ⬇️ Pulmonary artery ⬇️ Lungs ⬇️ Pulmonary vein ⬇️ Left atrium ⬇️ Left ventricle ⬇️ Aorta ⬇️ Arteries ⬇️ Arterioles ⬇️ Capillaries ⬇️ Venuoles ⬇️ Veins ⬇️ Superior/inferior cava ⬇️ Right atrium
The automatic nervous system has two branches, what are the called?
The parasympathetic branch
The sympathetic branch
What effect does the parasympathetic branch have on the SAN?
Impulses from this nerve cause heart rate to slow and the force of contraction to decrease
What effect does the sympathetic branch have on the SAN?
Impulses from this nerve speed up heart rate and increase the force of contraction
Why does training reduce resting heart rate?
Training increases stroke volume but has very little effect on cardiac output so heart rate is reduced
What are the three types of joint?
fixed
slightly moveable
SYNOVIAL
Define flexion
Bending parts at a joint so the angle between them decreases and the parts come closer together
Define extension
Straightening parts at a joint so the angle between them increases and the parts move further apart
Define rotation
Moving a part around on an axis
Define abduction
Moving a part away from the mid line of the body
Define adduction
Moving a part towards the mid line of the body
Define plantar flexion
Pointing of toes (downwards)
Define Dorsi flexion
Pointing of toes (upwards)
Define circumduction
Moving a part so it’s end follows a circular path
Where is a hinge joint found and what bones make it up?
Knee - femur, tibia, fibula, patella
Elbow - humerus, radius, ulna
Where is a ball and socket joint found and what bones make it up?
Shoulder - clavicle, scapula, humerus
Hip - pelvis, femur
Where is a pivot joint found and what bones make it up?
Neck - bones in skull and two small bones at top of neck (atlas and axis)
Where is a condyloid joint found and what bones make it up?
Ankle - tibia, fibula, talus
Where is a saddle joint found and what bones make it up?
Thumb - Radius, carpal bones of wrist, metacarpal of thumb
Where is a gliding joint found and what bones make it up?
Wrist - carpals, radius, ulna
What movement is possible at a hinge joint?
Flexion
Extension
What movement is possible at a ball and socket joint?
Flexion, extension, adduction, abduction, rotation, circumduction
What movement is possible at a pivot joint?
Rotation
What movement is possible at a condyloid joint?
Dorsi flexion
Plantar flexion
Circumduction
What movement is possible at a saddle joint?
Flexion Extension Abduction Adduction Slight circumduction
What movement is possible at a gliding joint?
Flexion
Extension
Adduction
Abduction
What movements take place in a Sagittal plane about a transverse axis?
Flexion
Extension
(Basically everything except throwing and tennis)
What movements take place in a frontal plane about a frontal axis?
Adduction
Abduction
What movements take place in a transverse plane about a longitudinal axis?
Rotation
Usually throw and tennis
Define concentric muscle contraction
Muscle shortens as it contracts
Every movement except downward phase on squat/press up etc
Define eccentric muscle contraction
Muscle lengthens as it contracts
What is the difference between isometric and isotonic muscle contraction?
Isometric - muscle contracts but no movement occurs
Isotonic - muscle changes length while contracting
What is the movement, agonist, plane, axis and type of contraction at the shoulder in an over arm throw?
Horizontal adduction Pectorals Transverse Longitudinal Concentric
What is the movement, agonist, plane, axis and type of contraction at the elbow in the downward phase of a push up?
Flexion Bicep Sagittal Transverse Eccentric
What is the movement, agonist, plane, axis and type of contraction at the hip in the kicking phase?
Flexion The hip flexors Sagittal Transverse Concentric
What is the movement, agonist, plane, axis and type of contraction at the shoulder in a forehand tennis shot?
Horizontal adduction Pectorals Transverse Longitudinal Concentric
What is the movement, agonist, plane, axis and type of contraction at the elbow in a forehand tennis shot?
Flexion Biceps Sagittal Transverse Concentric
What is the movement, agonist, plane, axis and type of contraction at the elbow in an over arm throw?
Extension Tricep Sagittal Transverse Concentric
What is the movement, agonist, plane, axis and type of contraction at the knee in the kicking phase?
Extension Quadriceps Sagittal Transverse Concentric
What is the movement, agonist, plane, axis and type of contraction at the ankle in the kicking phase?
Plantar flexion Gastrocnemius Sagittal Transverse Concentric
What is the movement, agonist, plane, axis and type of contraction at the hip in the jumping upward phase?
Extension Gluteus maximum Sagittal Transverse Concentric
What is the movement, agonist, plane, axis and type of contraction at the knee in the jumping upward phase?
Extension Quadriceps Sagittal Transverse Concentric
What is the movement, agonist, plane, axis and type of contraction at the ankle in plantar the jumping upward phase?
Plantar flexion Gastrocnemius Sagittal Transverse Concentric
What is the movement, agonist, plane, axis and type of contraction at the hip in the squat downward phase?
Flexion Gluteals Sagittal Transverse Eccentric
What is the movement, agonist, plane, axis and type of contraction at the knee in the squat downward phase?
Flexion Quadriceps Sagittal Transverse Eccentric
What is the movement, agonist, plane, axis and type of contraction at the ankle in the squat downward phase?
Dorsi flexion Gastrocnemius Sagittal Transverse Eccentric
What is the movement, agonist, plane, axis and type of contraction at the hip in the drive phase of running?
Extension Gluteals Sagittal Transverse Concentric
What is the movement, agonist, plane, axis and type of contraction at the knee in the drive phase of running?
Extension Quadriceps Sagittal Transverse Concentric
What is the movement, agonist, plane, axis and type of contraction at the ankle in the drive phase of running?
Plantar flexion Gastrocnemius Sagittal Transverse Concentric
What is the movement, agonist, plane, axis and type of contraction at the hip in the recovery phase of running?
Flexion Hip flexors Sagittal Transverse Concentric
What is the movement, agonist, plane, axis and type of contraction at the knee in the recovery phase of running?
Flexion Hamstring Sagittal Transverse Concentric
What is the movement, agonist, plane, axis and type of contraction at the ankle in the recovery phase of running?
Dorsi flexion Tibialis anterior Sagittal Transverse Concentric
Describe a first class lever system
Fulcrum in the middle, effort and resistance on either side
Describe a second class lever system
Resistance in the middle, fulcrum and effort on either side
Describe a third class lever system
Effort in the middle, resistance and fulcrum on either side
What movements take place at a first class lever system?
Nodding head
Extension at elbow
What movements take place at a second class lever system?
Lifting up onto toes
What movements take place at a third class lever system?
Everything except nodding head, extension at elbow and lifting onto toes
Define effort arm
Distance between effort and fulcrum
Define resistance arm
Distance between resistance and fulcrum
What is a mechanical advantage and a mechanical disadvantage of the second class lever system?
Adv - effort arm longer than resistance so can generate large forces
Dis - limited range of movement
What is a mechanical advantage and a mechanical disadvantage of the third class lever system?
Adv - large resistance arm means large range of movement
Dis - unable to apply much force
Summarise the multi stage fitness test
Test is made up of 23 levels each consisting of a series of 20m shuttles
A single beep indicates the end of a shuttle and 3 beeps indicates the start of the next level
Athlete places foot on start marker at end of each shuttle
If athlete arrives at end of shuttle before beep they must wait for it then resume running
Athlete keeps running for as long as possible until they can no longer keep up with the speed set by the tape
Summarise the sit up test
Lie with knees bent, feet flat on floor and arms folded across chest
Start each sit up with back on floor
Raise yourself to 90 degree position then return to the floor
Record number completed in 30 seconds
Summarise the hand grip dynamometer test
Adjust grip to suitable size
Squeeze with maximum effort using preferred hand
Repeat 3 times and record best effort
Summarise the sit and reach test
Sit on floor with feet flat against table and legs straight
The slider should be set with the edge level with the toe line
Reach forward and push slider as far along table as possible
The distance from the toe line that the slider reaches represents the score for that person
Summarise the sergeant jump
Athlete chalks fingertips
Stands slide onto wall and reaches up as high as possible, keeping both feet flat on floor, and pushes sliding scale up wall with fingertips (M1)
From a static position jumps as high as possible and marks the wall with the chalk on fingertips (M2)
Read off distance between M1 and M2
Summarise the 20m sprint
Mark out 20m on a flat surface
From a standing start run from start line to finish line as quickly as possible
Have someone time it to the 100th second
Summarise the Illinois agility
Athlete lies face down on floor at start point
On assistants command, athlete jumps to their feet and weaves between cones on course as fast as possible (course 10m long - 60m in total)
Faster speed - better agility
Summarise the ruler drop test
A partner holds meter ruler at 0 end
Subject places their thumb and index finger either side of the 50cm mark without actually touching the ruler
Without warning, person holding ruler lets go
Subject must catch ruler between thumb and index finger as quickly as possible
Record average distance ruler drops out of the attempts using dominant hand
Summarise the stork stand test
Place hands on hips
Lift one leg and place the toes of that foot against knee of other leg
Raise heel and stand on toes
Balance for as long as possible without letting either the heel touch the ground or the other foot move away from the knee
Summarise the Anderson ball catch test
Start with tennis ball in one hand
Stand 2m away from wall with both feet together
Throw ball against wall and catch it with opposite hand
Repeat this and record the number of catches completed in 30 seconds
