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Pe Mr Hogg Flashcards

0
Q

Define fitness

A

Being able to meet the demands of the environment

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1
Q

Define health

A

A complete state of physical, mental and social well being and not merely the absence of disease and infirmity

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2
Q

Define cardiovascular fitness (HRF)

A

The ability to take in and use oxygen for pro longer periods of time and delay the onset of fatigue

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3
Q

What is the test for cardiovascular endurance?

A

Multi stage fitness test

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4
Q

Define muscular endurance (HRF)

A

The ability of the muscles to perform repeated contractions and withstand fatigue

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5
Q

What is the test for muscular endurance?

A

sit up test

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6
Q

Define speed (HRF)

A

The rate at which the body is moved from one place to another

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7
Q

What is the test for speed?

A

20metre sprint

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8
Q

Define muscular strength (HRF)

A

The maximum force a muscle can exert against a resistance

It can be explosive, static or dynamic

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9
Q

Define flexibility (HRF)

A

The range of movement around a joint

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10
Q

What is the test for flexibility?

A

Sit and reach test

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11
Q

Define power (HRF)

A

The rapid application of a muscular force. It is a combination of strength and speed

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12
Q

What is the test for power?

A

Sergeant jump test

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13
Q

Define agility (SRF)

A

The ability to change the bodies direction efficiently and under control

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14
Q

What is the test for agility?

A

Illinois agility run

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15
Q

Define balance (SRF)

A

Ability to keep the centre of mass over or within a base of support

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16
Q

What is the test for balance?

A

Stork stand

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17
Q

Define reaction time (SRF)

A

The time taken from the detection of stimulus to initiation of response

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18
Q

What is the test for reaction time?

A

Ruler drop test

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19
Q

Define coordination (SRF)

A

A balanced and effective interaction of movements or body actions

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20
Q

What is the test for coordination?

A

Anderson ball catch test

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21
Q

What lifestyle choices can affect health and fitness?

A

Diet
Exercise
Alcohol
Smoking

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22
Q

Define basal metabolic rate

A

The rate at which a person uses energy to maintain the basic functions of the body

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23
Q

What the formula for BMI?

A

Weight (kg) divided by height (m)2

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24
Q

What are the seven classes of food?

A 
Carbohydrates
Fats
Protein
Vitamins
Minerals
Water
Fibre
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25
Q

Why is carbohydrate needed?

A

Body’s main energy source

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26
Q

Why is fat needed?

A

Used as an energy source at low intensity exercise (bcos harder to break down than carbohydrates)

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27
Q

Why is protein needed?

A

Used for the growth and repair of body tissues and muscles

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28
Q

Why is fibre needed?

A

Acts as a bulking agent and prevents constipation

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29
Q

Why are minerals needed?

A

Calcium - strengthens bones and teeth

Iron - haemoglobin formation

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30
Q

Why are vitamins needed?

A

Vitamin A - growth, vision and immune system

Vitamin D - helps with absorption of calcium

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31
Q

Why is water needed?

A

Provided medium for reactions

Hydration

Body temperature regulation

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32
Q

What are alveoli?

A

Thin walled air sacs found in the lungs - perfect site for gas exchange

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33
Q

Describe the process of inspiration

A

Rib cage contracts, moves up and out
Diaphragm contracts and flattens/moves down
Pulmonary pressure decreases
Air moves in

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34
Q

Describe the process of expiration

A

Rib cage relaxes, moves down and in
Diaphragm relaxes and moves up
Pressure in lungs increases
Air moves out

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35
Q

How is breathing depth increased and what muscles cause it?

A

A greater expansion of the thoracic cavity

Sternocleidomastoid
Pectoralis minor
Sternum

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36
Q

Define tidal volume

A

Amount of air breathed in or our per breath

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37
Q

What is the effect of exercise on tidal volume?

A

It increases

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38
Q

Define inspiratory reserve volume

A

Maximum amount of air forcibly inspired in addition to tidal volume

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39
Q

What is the effect of exercise on inspiratory reserve volume?

A

It decreases

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40
Q

Define expiratory reserve volume

A

Maximum amount of air forcible expired in addition to tidal volume

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41
Q

What is the effect of exercise on expiratory reserve volume?

A

It decreases

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42
Q

Define vital capacity

A

Maximum amount of air that can be exhaled after maximum inhalation

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43
Q

Define residual volume

A

Amount of air left in the lungs after maximum exhalation

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44
Q

How do you calculate total lung capacity?

A

Vital capacity + residual volume

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45
Q

What happens to oxygen when it is released at the muscles?

A

Combines with myoglobin and is transferred to the cells mitochondria

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46
Q

What is diffusion?

A

Movement of molecules from a region of higher partial pressure to a region of lower partial pressure

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47
Q

What is partial pressure?

A

The pressure a gas exerts in a mixture of gases

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48
Q

What factors make diffusion efficient?

A

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

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49
Q

How is respiration controlled?

A

It’s controlled by the respiratory centre in the medulla

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50
Q

What cause the chemical changes responsible for a change in respirtaion?

A

Increase in CO2 dissolved in the blood

Increase in lactic acid

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51
Q

How does an increase in CO2 increase respiration?

A

Increased CO2 increases blood acidity
This is detected by chemoreceptors
These stimulate the respiratory centre to increase ventilation

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52
Q

What are the neural influences that have an effect on respiration during exercise?

A

Increased stimulation from motor sense of brain

Increased stimulation from proprioceptors

Increase in body temperature

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53
Q

What is pulmonary circulation?

A

Flow of blood from the heart to the lungs and back to the heart picking up oxygen

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54
Q

What is systemic circulation?

A

blood carried from the heart to the tissues and back to the heart

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55
Q

What is the function of arteries?

A

To carry blood at high pressure away from the heart

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56
Q

Give some characteristics of arteries that suit them to their function

A

Thick walls
Layer of elastic
Smooth inner layer

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57
Q

What is the function of veins?

A

Carry deoxygenated blood back to the heart at low pressure

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58
Q

Give some characteristics of veins that suit them to their function

A

Thinner walls
Large lumen
Valves

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59
Q

Define vasoconstriction

A

Reduction of the flow of blood into capillaries

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60
Q

Define vasodilation

A

An increase in the flow of blood into capillaries

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61
Q

What effect does exercise have on blood redistribution?

A

Increase in blood flow to muscles, skin, heart

Reduction in blood flow to abdominal organs such as liver, kidneys, digestive organs

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62
Q

Define venous return

A

Mechanisms that assist the flow of blood back to the heart

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63
Q

How do valves aid blood flow back to the heart?

A

Found in the veins - allow blood to flow towards heart but prevent it flowing back in the wrong direction

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64
Q

How does the skeletal pump aid blood flow back to the heart?

A

Muscle actions squeezes veins and forces blood flow towards the heart

65
Q

How does the respiratory pump aid blood flow back to the heart?

A

Breathing movements force blood flow towards the heart (breathing out compresses veins within the chest)

66
Q

Define Bohr shift

A

Movement of the oxyhemoglobin dissociation curve to the right which results in the release of more oxygen to the working muscles

67
Q

What can cause Bohr shift?

A

Lower pH

Temperature increase

Increased CO2 in blood

68
Q

How is CO2 transported in the body?

A

Dissolved in the plasma (7%)

Combined with proteins in the plasma (23%)

As hydrogen carbonate ions (70%)

69
Q

Define systolic pressure

A

Pressure of the heart contracting

70
Q

Define diastolic pressure

A

Pressure of the heart relaxing

71
Q

Why does blood pressure decrease as it gets further away from the heart?

A

As the vessels get smaller he total surface area gets larger

72
Q

What is the arterio-venous oxygen difference?

A

The difference in oxygen concentration between the arteries and veins

73
Q

Why does the a-v O2 difference increase during exercise?

A

Muscles extract large amounts of oxygen from the blood

74
Q

What affect does training have in the a-v O2 difference and why?

A

Increases because trained individuals can extract more oxygen from the blood

75
Q

The heart is myogenic, what does this mean?

A

It can initiate its own beat

76
Q

Where does the electrical stimulus of the heart start?

A

The Sino atrial node on the wall of the right atrium

77
Q

What does the septum do and why?

A

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

78
Q

What node does the electrical signal pass to after the SAN?

A

Atrio ventricular node

79
Q

Where does the AVN channel the signal to and what happens when it reaches there?

A

Apex - signal spreads throughout the walls of the ventricles through the purkinje fibres causing ventricular systole

80
Q

What is the cardiac cycle?

A

The time taken for the Hearts chambers to go through a complete cycle of contraction followed by a period of relaxation

81
Q

Define stroke volume

A

Volume of blood leaving the left ventricle per beat

82
Q

Define ejection fraction

A

Proportion of blood in left ventricle pumped out each beat

83
Q

Define cardiac output

A

Total volume of blood pumped out by the left ventricle per minute

84
Q

What is the formula to calculate cardiac output?

A

Stroke volume x heart rate

85
Q

What is starling’s law of the heart?

A

The greater the venous return, the greater strength of contraction

86
Q

Define cardiac hypertrophy

A

The increase in size of the heart that accompanies training

87
Q

What else is hypertrophy sometimes knows as?

A

Athlete’s heart

88
Q

Define bradycardia

A

The reduction in resting heart rate that accompanies training

89
Q

Define cardiovascular drift

A

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

90
Q

Describe what happens to the blood once it leaves the right atrium before it returns there

A 
Right atrium
⬇️
Right ventricle 
⬇️
Pulmonary artery 
⬇️
Lungs 
⬇️
Pulmonary vein
⬇️
Left atrium
⬇️
Left ventricle
⬇️
Aorta
⬇️
Arteries
⬇️
Arterioles
⬇️
Capillaries
⬇️
Venuoles
⬇️
Veins
⬇️
Superior/inferior cava
⬇️
Right atrium
91
Q

The automatic nervous system has two branches, what are the called?

A

The parasympathetic branch

The sympathetic branch

92
Q

What effect does the parasympathetic branch have on the SAN?

A

Impulses from this nerve cause heart rate to slow and the force of contraction to decrease

93
Q

What effect does the sympathetic branch have on the SAN?

A

Impulses from this nerve speed up heart rate and increase the force of contraction

94
Q

Why does training reduce resting heart rate?

A

Training increases stroke volume but has very little effect on cardiac output so heart rate is reduced

95
Q

What are the three types of joint?

A

fixed
slightly moveable
SYNOVIAL

96
Q

Define flexion

A

Bending parts at a joint so the angle between them decreases and the parts come closer together

97
Q

Define extension

A

Straightening parts at a joint so the angle between them increases and the parts move further apart

98
Q

Define rotation

A

Moving a part around on an axis

99
Q

Define abduction

A

Moving a part away from the mid line of the body

100
Q

Define adduction

A

Moving a part towards the mid line of the body

101
Q

Define plantar flexion

A

Pointing of toes (downwards)

102
Q

Define Dorsi flexion

A

Pointing of toes (upwards)

103
Q

Define circumduction

A

Moving a part so it’s end follows a circular path

104
Q

Where is a hinge joint found and what bones make it up?

A

Knee - femur, tibia, fibula, patella

Elbow - humerus, radius, ulna

105
Q

Where is a ball and socket joint found and what bones make it up?

A

Shoulder - clavicle, scapula, humerus

Hip - pelvis, femur

106
Q

Where is a pivot joint found and what bones make it up?

A

Neck - bones in skull and two small bones at top of neck (atlas and axis)

107
Q

Where is a condyloid joint found and what bones make it up?

A

Ankle - tibia, fibula, talus

108
Q

Where is a saddle joint found and what bones make it up?

A

Thumb - Radius, carpal bones of wrist, metacarpal of thumb

109
Q

Where is a gliding joint found and what bones make it up?

A

Wrist - carpals, radius, ulna

110
Q

What movement is possible at a hinge joint?

A

Flexion

Extension

111
Q

What movement is possible at a ball and socket joint?

A

Flexion, extension, adduction, abduction, rotation, circumduction

112
Q

What movement is possible at a pivot joint?

A

Rotation

113
Q

What movement is possible at a condyloid joint?

A

Dorsi flexion
Plantar flexion
Circumduction

114
Q

What movement is possible at a saddle joint?

A 
Flexion
Extension
Abduction
Adduction
Slight circumduction
115
Q

What movement is possible at a gliding joint?

A

Flexion
Extension
Adduction
Abduction

116
Q

What movements take place in a Sagittal plane about a transverse axis?

A

Flexion
Extension
(Basically everything except throwing and tennis)

117
Q

What movements take place in a frontal plane about a frontal axis?

A

Adduction

Abduction

118
Q

What movements take place in a transverse plane about a longitudinal axis?

A

Rotation

Usually throw and tennis

119
Q

Define concentric muscle contraction

A

Muscle shortens as it contracts

Every movement except downward phase on squat/press up etc

120
Q

Define eccentric muscle contraction

A

Muscle lengthens as it contracts

121
Q

What is the difference between isometric and isotonic muscle contraction?

A

Isometric - muscle contracts but no movement occurs

Isotonic - muscle changes length while contracting

122
Q

What is the movement, agonist, plane, axis and type of contraction at the shoulder in an over arm throw?

A 
Horizontal adduction
Pectorals
Transverse 
Longitudinal 
Concentric
123
Q

What is the movement, agonist, plane, axis and type of contraction at the elbow in the downward phase of a push up?

A 
Flexion
Bicep
Sagittal
Transverse
Eccentric
124
Q

What is the movement, agonist, plane, axis and type of contraction at the hip in the kicking phase?

A 
Flexion
The hip flexors
Sagittal
Transverse
Concentric
125
Q

What is the movement, agonist, plane, axis and type of contraction at the shoulder in a forehand tennis shot?

A 
Horizontal adduction 
Pectorals
Transverse
Longitudinal
Concentric
126
Q

What is the movement, agonist, plane, axis and type of contraction at the elbow in a forehand tennis shot?

A 
Flexion
Biceps
Sagittal
Transverse 
Concentric
127
Q

What is the movement, agonist, plane, axis and type of contraction at the elbow in an over arm throw?

A 
Extension
Tricep
Sagittal
Transverse
Concentric
128
Q

What is the movement, agonist, plane, axis and type of contraction at the knee in the kicking phase?

A 
Extension
Quadriceps 
Sagittal
Transverse
Concentric
129
Q

What is the movement, agonist, plane, axis and type of contraction at the ankle in the kicking phase?

A 
Plantar flexion 
Gastrocnemius 
Sagittal
Transverse 
Concentric
130
Q

What is the movement, agonist, plane, axis and type of contraction at the hip in the jumping upward phase?

A 
Extension
Gluteus maximum
Sagittal
Transverse
Concentric
131
Q

What is the movement, agonist, plane, axis and type of contraction at the knee in the jumping upward phase?

A 
Extension
Quadriceps 
Sagittal
Transverse
Concentric
132
Q

What is the movement, agonist, plane, axis and type of contraction at the ankle in plantar the jumping upward phase?

A 
Plantar flexion
Gastrocnemius 
Sagittal
Transverse
Concentric
133
Q

What is the movement, agonist, plane, axis and type of contraction at the hip in the squat downward phase?

A 
Flexion
Gluteals
Sagittal
Transverse 
Eccentric
134
Q

What is the movement, agonist, plane, axis and type of contraction at the knee in the squat downward phase?

A 
Flexion
Quadriceps
Sagittal
Transverse
Eccentric
135
Q

What is the movement, agonist, plane, axis and type of contraction at the ankle in the squat downward phase?

A 
Dorsi flexion
Gastrocnemius
Sagittal
Transverse
Eccentric
136
Q

What is the movement, agonist, plane, axis and type of contraction at the hip in the drive phase of running?

A 
Extension
Gluteals
Sagittal
Transverse
Concentric
137
Q

What is the movement, agonist, plane, axis and type of contraction at the knee in the drive phase of running?

A 
Extension
Quadriceps
Sagittal
Transverse
Concentric
138
Q

What is the movement, agonist, plane, axis and type of contraction at the ankle in the drive phase of running?

A 
Plantar flexion 
Gastrocnemius
Sagittal
Transverse
Concentric
139
Q

What is the movement, agonist, plane, axis and type of contraction at the hip in the recovery phase of running?

A 
Flexion
Hip flexors
Sagittal
Transverse
Concentric
140
Q

What is the movement, agonist, plane, axis and type of contraction at the knee in the recovery phase of running?

A 
Flexion
Hamstring
Sagittal
Transverse
Concentric
141
Q

What is the movement, agonist, plane, axis and type of contraction at the ankle in the recovery phase of running?

A 
Dorsi flexion
Tibialis anterior
Sagittal
Transverse
Concentric
142
Q

Describe a first class lever system

A

Fulcrum in the middle, effort and resistance on either side

143
Q

Describe a second class lever system

A

Resistance in the middle, fulcrum and effort on either side

144
Q

Describe a third class lever system

A

Effort in the middle, resistance and fulcrum on either side

145
Q

What movements take place at a first class lever system?

A

Nodding head

Extension at elbow

146
Q

What movements take place at a second class lever system?

A

Lifting up onto toes

147
Q

What movements take place at a third class lever system?

A

Everything except nodding head, extension at elbow and lifting onto toes

148
Q

Define effort arm

A

Distance between effort and fulcrum

149
Q

Define resistance arm

A

Distance between resistance and fulcrum

150
Q

What is a mechanical advantage and a mechanical disadvantage of the second class lever system?

A

Adv - effort arm longer than resistance so can generate large forces

Dis - limited range of movement

151
Q

What is a mechanical advantage and a mechanical disadvantage of the third class lever system?

A

Adv - large resistance arm means large range of movement

Dis - unable to apply much force

152
Q

Summarise the multi stage fitness test

A

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

153
Q

Summarise the sit up test

A

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

154
Q

Summarise the hand grip dynamometer test

A

Adjust grip to suitable size

Squeeze with maximum effort using preferred hand

Repeat 3 times and record best effort

155
Q

Summarise the sit and reach test

A

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

156
Q

Summarise the sergeant jump

A

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

157
Q

Summarise the 20m sprint

A

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

158
Q

Summarise the Illinois agility

A

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

159
Q

Summarise the ruler drop test

A

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

160
Q

Summarise the stork stand test

A

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

161
Q

Summarise the Anderson ball catch test

A

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

PE (3 decks)

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