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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
What are the seven classes of food?
``` Carbohydrates Fats Protein Vitamins Minerals Water Fibre ```
25
Why is carbohydrate needed?
Body's main energy source
26
Why is fat needed?
Used as an energy source at low intensity exercise (bcos harder to break down than carbohydrates)
27
Why is protein needed?
Used for the growth and repair of body tissues and muscles
28
Why is fibre needed?
Acts as a bulking agent and prevents constipation
29
Why are minerals needed?
Calcium - strengthens bones and teeth Iron - haemoglobin formation
30
Why are vitamins needed?
Vitamin A - growth, vision and immune system Vitamin D - helps with absorption of calcium
31
Why is water needed?
Provided medium for reactions Hydration Body temperature regulation
32
What are alveoli?
Thin walled air sacs found in the lungs - perfect site for gas exchange
33
Describe the process of inspiration
Rib cage contracts, moves up and out Diaphragm contracts and flattens/moves down Pulmonary pressure decreases Air moves in
34
Describe the process of expiration
Rib cage relaxes, moves down and in Diaphragm relaxes and moves up Pressure in lungs increases Air moves out
35
How is breathing depth increased and what muscles cause it?
A greater expansion of the thoracic cavity Sternocleidomastoid Pectoralis minor Sternum
36
Define tidal volume
Amount of air breathed in or our per breath
37
What is the effect of exercise on tidal volume?
It increases
38
Define inspiratory reserve volume
Maximum amount of air forcibly inspired in addition to tidal volume
39
What is the effect of exercise on inspiratory reserve volume?
It decreases
40
Define expiratory reserve volume
Maximum amount of air forcible expired in addition to tidal volume
41
What is the effect of exercise on expiratory reserve volume?
It decreases
42
Define vital capacity
Maximum amount of air that can be exhaled after maximum inhalation
43
Define residual volume
Amount of air left in the lungs after maximum exhalation
44
How do you calculate total lung capacity?
Vital capacity + residual volume
45
What happens to oxygen when it is released at the muscles?
Combines with myoglobin and is transferred to the cells mitochondria
46
What is diffusion?
Movement of molecules from a region of higher partial pressure to a region of lower partial pressure
47
What is partial pressure?
The pressure a gas exerts in a mixture of gases
48
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
49
How is respiration controlled?
It's controlled by the respiratory centre in the medulla
50
What cause the chemical changes responsible for a change in respirtaion?
Increase in CO2 dissolved in the blood | Increase in lactic acid
51
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
52
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
53
What is pulmonary circulation?
Flow of blood from the heart to the lungs and back to the heart picking up oxygen
54
What is systemic circulation?
blood carried from the heart to the tissues and back to the heart
55
What is the function of arteries?
To carry blood at high pressure away from the heart
56
Give some characteristics of arteries that suit them to their function
Thick walls Layer of elastic Smooth inner layer
57
What is the function of veins?
Carry deoxygenated blood back to the heart at low pressure
58
Give some characteristics of veins that suit them to their function
Thinner walls Large lumen Valves
59
Define vasoconstriction
Reduction of the flow of blood into capillaries
60
Define vasodilation
An increase in the flow of blood into capillaries
61
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
62
Define venous return
Mechanisms that assist the flow of blood back to the heart
63
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
64
How does the skeletal pump aid blood flow back to the heart?
Muscle actions squeezes veins and forces blood flow towards the heart
65
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)
66
Define Bohr shift
Movement of the oxyhemoglobin dissociation curve to the right which results in the release of more oxygen to the working muscles
67
What can cause Bohr shift?
Lower pH Temperature increase Increased CO2 in blood
68
How is CO2 transported in the body?
Dissolved in the plasma (7%) Combined with proteins in the plasma (23%) As hydrogen carbonate ions (70%)
69
Define systolic pressure
Pressure of the heart contracting
70
Define diastolic pressure
Pressure of the heart relaxing
71
Why does blood pressure decrease as it gets further away from the heart?
As the vessels get smaller he total surface area gets larger
72
What is the arterio-venous oxygen difference?
The difference in oxygen concentration between the arteries and veins
73
Why does the a-v O2 difference increase during exercise?
Muscles extract large amounts of oxygen from the blood
74
What affect does training have in the a-v O2 difference and why?
Increases because trained individuals can extract more oxygen from the blood
75
The heart is myogenic, what does this mean?
It can initiate its own beat
76
Where does the electrical stimulus of the heart start?
The Sino atrial node on the wall of the right atrium
77
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
78
What node does the electrical signal pass to after the SAN?
Atrio ventricular node
79
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
80
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
81
Define stroke volume
Volume of blood leaving the left ventricle per beat
82
Define ejection fraction
Proportion of blood in left ventricle pumped out each beat
83
Define cardiac output
Total volume of blood pumped out by the left ventricle per minute
84
What is the formula to calculate cardiac output?
Stroke volume x heart rate
85
What is starling's law of the heart?
The greater the venous return, the greater strength of contraction
86
Define cardiac hypertrophy
The increase in size of the heart that accompanies training
87
What else is hypertrophy sometimes knows as?
Athlete's heart
88
Define bradycardia
The reduction in resting heart rate that accompanies training
89
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
90
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 ```
91
The automatic nervous system has two branches, what are the called?
The parasympathetic branch | The sympathetic branch
92
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
93
What effect does the sympathetic branch have on the SAN?
Impulses from this nerve speed up heart rate and increase the force of contraction
94
Why does training reduce resting heart rate?
Training increases stroke volume but has very little effect on cardiac output so heart rate is reduced
95
What are the three types of joint?
fixed slightly moveable SYNOVIAL
96
Define flexion
Bending parts at a joint so the angle between them decreases and the parts come closer together
97
Define extension
Straightening parts at a joint so the angle between them increases and the parts move further apart
98
Define rotation
Moving a part around on an axis
99
Define abduction
Moving a part away from the mid line of the body
100
Define adduction
Moving a part towards the mid line of the body
101
Define plantar flexion
Pointing of toes (downwards)
102
Define Dorsi flexion
Pointing of toes (upwards)
103
Define circumduction
Moving a part so it's end follows a circular path
104
Where is a hinge joint found and what bones make it up?
Knee - femur, tibia, fibula, patella Elbow - humerus, radius, ulna
105
Where is a ball and socket joint found and what bones make it up?
Shoulder - clavicle, scapula, humerus Hip - pelvis, femur
106
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)
107
Where is a condyloid joint found and what bones make it up?
Ankle - tibia, fibula, talus
108
Where is a saddle joint found and what bones make it up?
Thumb - Radius, carpal bones of wrist, metacarpal of thumb
109
Where is a gliding joint found and what bones make it up?
Wrist - carpals, radius, ulna
110
What movement is possible at a hinge joint?
Flexion | Extension
111
What movement is possible at a ball and socket joint?
Flexion, extension, adduction, abduction, rotation, circumduction
112
What movement is possible at a pivot joint?
Rotation
113
What movement is possible at a condyloid joint?
Dorsi flexion Plantar flexion Circumduction
114
What movement is possible at a saddle joint?
``` Flexion Extension Abduction Adduction Slight circumduction ```
115
What movement is possible at a gliding joint?
Flexion Extension Adduction Abduction
116
What movements take place in a Sagittal plane about a transverse axis?
Flexion Extension (Basically everything except throwing and tennis)
117
What movements take place in a frontal plane about a frontal axis?
Adduction | Abduction
118
What movements take place in a transverse plane about a longitudinal axis?
Rotation | Usually throw and tennis
119
Define concentric muscle contraction
Muscle shortens as it contracts | Every movement except downward phase on squat/press up etc
120
Define eccentric muscle contraction
Muscle lengthens as it contracts
121
What is the difference between isometric and isotonic muscle contraction?
Isometric - muscle contracts but no movement occurs Isotonic - muscle changes length while contracting
122
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 ```
123
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 ```
124
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 ```
125
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 ```
126
What is the movement, agonist, plane, axis and type of contraction at the elbow in a forehand tennis shot?
``` Flexion Biceps Sagittal Transverse Concentric ```
127
What is the movement, agonist, plane, axis and type of contraction at the elbow in an over arm throw?
``` Extension Tricep Sagittal Transverse Concentric ```
128
What is the movement, agonist, plane, axis and type of contraction at the knee in the kicking phase?
``` Extension Quadriceps Sagittal Transverse Concentric ```
129
What is the movement, agonist, plane, axis and type of contraction at the ankle in the kicking phase?
``` Plantar flexion Gastrocnemius Sagittal Transverse Concentric ```
130
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 ```
131
What is the movement, agonist, plane, axis and type of contraction at the knee in the jumping upward phase?
``` Extension Quadriceps Sagittal Transverse Concentric ```
132
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 ```
133
What is the movement, agonist, plane, axis and type of contraction at the hip in the squat downward phase?
``` Flexion Gluteals Sagittal Transverse Eccentric ```
134
What is the movement, agonist, plane, axis and type of contraction at the knee in the squat downward phase?
``` Flexion Quadriceps Sagittal Transverse Eccentric ```
135
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 ```
136
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 ```
137
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 ```
138
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 ```
139
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 ```
140
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 ```
141
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 ```
142
Describe a first class lever system
Fulcrum in the middle, effort and resistance on either side
143
Describe a second class lever system
Resistance in the middle, fulcrum and effort on either side
144
Describe a third class lever system
Effort in the middle, resistance and fulcrum on either side
145
What movements take place at a first class lever system?
Nodding head Extension at elbow
146
What movements take place at a second class lever system?
Lifting up onto toes
147
What movements take place at a third class lever system?
Everything except nodding head, extension at elbow and lifting onto toes
148
Define effort arm
Distance between effort and fulcrum
149
Define resistance arm
Distance between resistance and fulcrum
150
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
151
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
152
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
153
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
154
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
155
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
156
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
157
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
158
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
159
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
160
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
161
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

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