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Pe Paper 1 Mock Flashcards

1
Q

What are short bones and provide an example?

A

Short bones act as shock absorbers.

Example: Tarsals when landing a jump.

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2
Q

What is the primary function of long bones?

A

Long bones serve as levers for movement.

Example: The radius and ulna when throwing a shot put.

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3
Q

What connects bone to bone?

A

Ligaments connect bone to bone.

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4
Q

What connects bone to muscle?

A

Tendons connect bone to muscle.

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5
Q

List the functions of the skeletal system.

A
  • Protection of vital organs
  • Muscle attachment points for movement
  • Production of blood cells
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6
Q

What type of bones protect vital organs?

A

Flat bones protect vital organs from damage.

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7
Q

How do muscles facilitate movement at joints?

A

Muscles attach to bones via tendons to allow movement at a joint.

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8
Q

What is produced in the bone marrow?

A

Blood cells are produced in the bone marrow.

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9
Q

What role do red blood cells (RBC) play in physical activity?

A

RBC carry oxygen to the working muscles.

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10
Q

What is the role of white blood cells (WBC) in the body?

A

WBC help prevent infections.

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11
Q

What minerals are stored in bones to make them strong?

A

Calcium and phosphorus.

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12
Q

What is the function of irregular bones?

A

Irregular bones provide protection and muscle attachment.

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13
Q

What is the primary function of flat bones?

A

Flat bones are primarily for protection of vital organs.

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14
Q

What type of joint allows for flexion and extension?

A

Hinge joints (e.g., knee and elbow).

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15
Q

What type of joint is the shoulder?

A

Ball and socket joint.

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16
Q

Fill in the blank: The ________ connects the knee cap to the leg.

A

Patella

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17
Q

What joint type is found in the neck?

A

Pivot joint (atlas and axis).

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18
Q

What are the movements allowed by a condyloid joint?

A

Flexion and extension.

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19
Q

What muscle attachment allows a basketball player to jump?

A

The gastrocnemius attaches to the foot for plantar flexion.

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20
Q

True or False: The femur is an example of a short bone.

A

False.

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21
Q

What is an antagonistic muscle pair?

A

Two muscles that work together to cause movement; when one muscle contracts, the other relaxes.

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22
Q

What is the agonist in muscle movement?

A

The muscle contracting which causes the movement.

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23
Q

What is the antagonist in muscle movement?

A

The muscle relaxing during movement.

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24
Q

What is the agonist and antagonist for flexion at the elbow?

A

Agonist = bicep, Antagonist = triceps.

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25
Q

What is the agonist and antagonist for extension at the elbow?

A

Agonist = triceps, Antagonist = bicep.

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26
Q

What is the agonist and antagonist for flexion at the knee?

A

Agonist = hamstring, Antagonist = quadriceps.

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27
Q

What is the agonist and antagonist for extension at the knee?

A

Agonist = quadriceps, Antagonist = hamstring.

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28
Q

What is the agonist and antagonist for flexion at the hip?

A

Agonist = hip flexors, Antagonist = gluteus maximus.

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29
Q

What is the agonist and antagonist for extension at the hip?

A

Agonist = gluteus maximus, Antagonist = hip flexors.

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30
Q

What is the agonist and antagonist for plantar flexion?

A

Agonist = gastrocnemius, Antagonist = tibialis anterior.

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31
Q

What is the agonist and antagonist for dorsi-flexion?

A

Agonist = tibialis anterior, Antagonist = gastrocnemius.

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32
Q

What are the characteristics of involuntary muscles?

A

Found in internal organs, unconsciously controlled.

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33
Q

What are the characteristics of voluntary muscles?

A

Found in skeletal muscles, consciously controlled.

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34
Q

What are the characteristics of cardiac muscle?

A

Forms the heart, unconsciously controlled, pumps blood.

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35
Q

What is the function of the pectoralis major?

A

Adducts arm.

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36
Q

What is the function of the biceps?

A

Flexion at the elbow.

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37
Q

What is the function of the abdominals?

A

Flexion and rotation of trunk.

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38
Q

What is the function of the external obliques?

A

Pulls chest down.

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39
Q

What is the function of the hip flexor?

A

Flexion at the hip.

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40
Q

What is the function of the quadriceps?

A

Extension at the knee.

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41
Q

What are the three types of muscle fibers?

A

Type 1/Slow twitch, Type 2a, Type 2X.

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42
Q

What is the function of the deltoid?

A

Abducts the arm at the shoulder.

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43
Q

What is the function of the trapezius?

A

Rotates the shoulder.

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44
Q

What is the function of the triceps?

A

Extension at the elbow.

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45
Q

What is the function of the latissimus dorsi?

A

Rotates upper arm.

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46
Q

What is the function of the gluteus maximus?

A

Extension of the hip.

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47
Q

What is the function of the hamstring?

A

Flexion at the knee.

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48
Q

What is the function of the tibialis anterior?

A

Dorsi-flexion at the ankle.

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49
Q

What is the function of the gastrocnemius?

A

Plantar-flexion at the ankle.

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50
Q

What is a characteristic of Type 1 muscle fibers?

A

Aerobic energy production, fatigue resistant, low force of contraction.

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51
Q

What is a characteristic of Type 2a muscle fibers?

A

Anaerobic energy production, medium force of contraction, fatigue quickly.

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52
Q

What is a characteristic of Type 2X muscle fibers?

A

Anaerobic energy production, high force of contraction, fatigue very quickly.

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53
Q

What type of events are Type 1 muscle fibers used for?

A

Endurance events e.g. marathon running.

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54
Q

What type of events are Type 2a muscle fibers used for?

A

Longer duration higher intensity events e.g. 400m sprint.

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55
Q

What type of events are Type 2X muscle fibers used for?

A

Short duration high intensity events e.g. sprinting, shot put, and long jump.

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56
Q

What is the definition of health?

A

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

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57
Q

What is exercise?

A

Physical activity that maintains or improves health and fitness.

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58
Q

What is fitness?

A

Ability to meet the demands of the environment.

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59
Q

What defines performance?

A

How well a task is completed.

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60
Q

What is overtraining?

A

Training beyond your body’s ability to recover.

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61
Q

What is reversibility in fitness?

A

Gradually losing fitness instead of maintaining or improving.

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62
Q

List the components of fitness.

A
  • Cardiovascular Fitness
  • Muscular Endurance
  • Muscular Strength
  • Flexibility
  • Body Composition
  • Agility
  • Balance
  • Coordination
  • Power
  • Reaction Time
  • Speed
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63
Q

What is continuous training?

A

Exercising at a moderate intensity for at least 20 minutes.

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64
Q

What is interval training?

A

Periods of high intensity exercise followed by periods of rest.

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65
Q

What are the advantages of interval training?

A
  • Easy to see if someone isn’t working
  • Minimal equipment
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66
Q

What are the disadvantages of interval training?

A
  • Hard to motivate
  • Boring
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67
Q

What defines weight training?

A

The use of weights/resistance in training.

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68
Q

What is muscular endurance?

A

Light weights, high reps.

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69
Q

What is muscular strength?

A

Heavy weights, low reps.

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70
Q

What is circuit training?

A

A method where exercises are performed one after the other.

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71
Q

What are the advantages of circuit training?

A
  • Adaptable
  • Interesting
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72
Q

What are the disadvantages of circuit training?

A
  • Time consuming
  • Expensive
  • Difficult technique
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73
Q

What is plyometric training?

A

Exercises where muscles use maximum force in short intervals of time, often including jumping and bounding.

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74
Q

What is fartlek training?

A

Training over different terrains at different speeds.

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75
Q

What are the advantages of fartlek training?

A
  • Easily adaptable
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76
Q

What are the disadvantages of fartlek training?

A
  • Difficult to see how hard someone is working
  • Easy to skip parts
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77
Q

What is cross training?

A

A combination of 2 or more different methods of training.

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78
Q

What is the FITT principle?

A
  • Frequency - how often
  • Intensity - how hard
  • Time - how long
  • Type - method of training
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79
Q

What is the aerobic training threshold zone?

A

60% - 80% of maximum heart rate.

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80
Q

What is the anaerobic training threshold zone?

A

80% - 90% of maximum heart rate.

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81
Q

How is maximum heart rate calculated?

A

220 - Age.

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82
Q

What is the definition of muscular endurance in sports?

A

Ability for a muscle to contract many times without fatigue.

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83
Q

What is the definition of muscular strength in sports?

A

Ability of a muscle to contract with maximum force.

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84
Q

What is flexibility?

A

The range of movement at a joint.

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85
Q

What is body composition?

A

The percentage of the body which is fat, muscle, and bone.

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86
Q

What is agility?

A

Ability to change direction quickly with control.

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87
Q

What is balance?

A

Being able to keep the body stable, while at rest or in motion.

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88
Q

What is coordination?

A

Ability to use two or more body parts together.

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89
Q

What is power in fitness terms?

A

Ability to undertake strength performance quickly.

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90
Q

What is reaction time?

A

Time between a stimulus and a response.

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91
Q

What is speed in fitness?

A

Rate at which an individual can perform a movement or cover a distance.

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92
Q

Fill in the blank: The ability for a muscle to contract many times without fatigue is called _______.

A

Muscular endurance.

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93
Q

Fill in the blank: The percentage of the body which is fat, muscle, and bone is known as _______.

A

Body composition.

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94
Q

True or False: Muscular strength is defined as the ability of a muscle to contract many times without fatigue.

A

False.

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95
Q

What is the primary function of the cardiovascular system?

A

To transport oxygen, carbon dioxide, and nutrients around the body

This function is crucial for delivering essential substances to tissues and organs.

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96
Q

What is the role of the heart during a marathon?

A

Pumps blood through the body and delivers oxygen to working muscles

This helps muscles contract and allows movement to occur.

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97
Q

What do platelets do in the blood?

A

Allow the blood to clot

This is essential for stopping bleeding during injuries.

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98
Q

What happens to blood vessels when the body is too hot?

A

Blood vessels vasodilate

This increases blood flow to help cool down the body.

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99
Q

What happens to blood vessels when the body is too cold?

A

Blood vessels vasoconstrict

This reduces blood flow to help warm up the body.

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100
Q

What is vascular shunting?

A

The process of redirecting blood flow

This involves vasoconstriction and vasodilation to manage blood distribution.

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101
Q

What do red blood cells do?

A

Carry oxygen in the blood

They are essential for transporting oxygen from the lungs to the rest of the body.

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102
Q

What is the function of white blood cells?

A

Help fight infection

They are key components of the immune system.

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103
Q

What is plasma?

A

The straw-colored part of the blood that is mostly water

Plasma carries nutrients, hormones, and waste products.

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104
Q

What is the structure of capillaries?

A

1 cell thick

This thinness allows for efficient gas and nutrient exchange.

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105
Q

What do platelets help with?

A

Clotting the blood

This is particularly important for athletes to prevent excessive bleeding from injuries.

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106
Q

What is the function of the bicuspid valve?

A

Controls blood flow between the left atrium and left ventricle

It ensures that blood flows in one direction.

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107
Q

What are the semi-lunar valves responsible for?

A

Prevent backflow of blood from the arteries into the heart

They play a crucial role during the heart’s pumping cycle.

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108
Q

What is the role of the aorta?

A

Carries blood away from the heart to the body

It is the largest artery in the body.

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109
Q

What do veins do?

A

Carry blood towards the heart

They are equipped with valves to prevent backflow.

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110
Q

What is the role of the pulmonary artery?

A

Carries deoxygenated blood from the heart to the lungs

This is essential for oxygenation of blood.

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111
Q

Fill in the blank: The right atrium receives blood from the _______.

A

Vena cava

This is where deoxygenated blood enters the heart.

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112
Q

Fill in the blank: Blood vessels to inactive areas of the body _______ to reduce blood flow.

A

VASOCONSTRICT

This mechanism helps redirect blood to areas that need it more.

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113
Q

Fill in the blank: Blood vessels to active areas of the body _______ to increase blood flow.

A

VASODILATE

This ensures that active muscles receive adequate oxygen and nutrients.

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114
Q

What are bronchi?

A

Tubes which air passes from trachea to lungs

Bronchi are essential for directing airflow into the lungs.

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115
Q

What is the function of the lungs?

A

Sacks that allow movement of air into the body

Lungs are crucial for respiration and gas exchange.

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116
Q

What are bronchioles?

A

Smaller branches coming off the bronchi

Bronchioles lead to alveoli where gas exchange occurs.

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117
Q

What are alveoli?

A

Tiny sacs at the end of the bronchioles where gas exchange takes place

Alveoli are the primary site for oxygen and carbon dioxide exchange.

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118
Q

What is the diaphragm?

A

Primary muscle used in the process of inspiration / inhalation

The diaphragm contracts to allow air to enter the lungs.

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119
Q

How thick are alveoli and why?

A

Alveoli are only 1 cell thick to allow the diffusion of gases

This thinness is critical for efficient gas exchange.

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120
Q

What gas diffuses from the alveoli into the blood?

A

Oxygen

Oxygen is essential for cellular respiration.

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121
Q

What gas diffuses from the blood into the alveoli?

A

Carbon Dioxide

Carbon dioxide is a waste product of aerobic metabolism.

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122
Q

What is tidal volume?

A

The volume of air that is inspired and expired with each normal breath

Tidal volume varies with activity level.

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123
Q

What is the tidal volume at rest?

A

Approximately 0.5 dm³

This is the standard volume for a normal resting breath.

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124
Q

How does tidal volume change during exercise?

A

Tidal volume increases so more oxygen can be taken into the body

This increase meets the heightened energy demand during physical activity.

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125
Q

What is vital capacity?

A

The maximum volume of air that can be inspired or expired in one breath

Vital capacity remains constant regardless of exercise intensity.

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126
Q

What happens to the composition of exhaled air during exercise?

A

There is less oxygen and more carbon dioxide in exhaled air than inhaled air

This reflects the use of oxygen for energy production and the expulsion of carbon dioxide as a waste product.

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127
Q

What is the composition of inhaled air?

A

Approximately 21% oxygen, 0.04% carbon dioxide, and 78% nitrogen

This composition is vital for maintaining life and energy production.

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128
Q

What is the composition of exhaled air?

A

Approximately 16% oxygen, 4% carbon dioxide, and 78% nitrogen

The increase in carbon dioxide and decrease in oxygen reflects metabolic activity.

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129
Q

Fill in the blank: The primary site for gas exchange in the lungs is the _______.

A

alveoli

Alveoli are specialized for efficient gas exchange due to their structure.

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130
Q

What is a lever?

A

A rigid bar that moves around a pivot point with force applied to it

Levers are used in various movements and can be classified into different classes based on their arrangement of effort, load, and fulcrum.

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131
Q

What are the three classes of levers?

A
  • First Class
  • Second Class
  • Third Class

Each class is defined by the relative positions of the fulcrum, effort, and load.

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132
Q

What defines a first class lever?

A

Fulcrum is in the middle

Example movements include neck and elbow extension.

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133
Q

What defines a second class lever?

A

Load is in the middle

This type of lever allows for mechanical advantage where large loads can be lifted with limited effort.

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134
Q

What defines a third class lever?

A

Effort is in the middle

This lever typically has a mechanical disadvantage, requiring more effort for large movements.

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135
Q

What is mechanical advantage?

A

The effort arm is greater than the load arm

This allows for larger loads to be lifted with less effort.

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136
Q

What is mechanical disadvantage?

A

The load arm is longer than the effort arm

This usually requires more effort to move the load.

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137
Q

What is the frontal plane?

A

A vertical plane that divides the body into front and back

It is one of the three main planes of movement in the body.

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138
Q

What is the transverse plane?

A

A horizontal plane that divides the body into upper and lower halves

This plane is crucial for rotational movements.

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139
Q

What is the sagittal plane?

A

A vertical plane that divides the body into right and left sides

Movements such as flexion and extension occur in this plane.

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140
Q

What is the sagittal axis?

A

Runs through the body horizontally from back to front

This axis allows for movements in the frontal plane.

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141
Q

What is the vertical axis?

A

Runs through the body vertically from top to bottom

It is involved in rotational movements.

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142
Q

What is the horizontal axis?

A

Runs through the body horizontally from left to right

This axis allows for movements in the sagittal plane.

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143
Q

What is an example of a first class lever?

A

Neck and elbow extension

The fulcrum is located between the effort and the load in these movements.

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144
Q

What is an example of a second class lever?

A

Standing calf raise

The load (body weight) is in the middle with the effort applied at the heel.

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145
Q

What is an example of a third class lever?

A

Bicep curl

The effort is applied between the load (weight in hand) and the fulcrum (elbow joint).

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146
Q

True or False: In a first class lever, the load is between the effort and the fulcrum.

A

False

In a first class lever, the fulcrum is located between the effort and the load.

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147
Q

What is the purpose of a warm-up?

A

To physically and mentally prepare for exercise

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148
Q

What does a warm-up increase in the body?

A

Oxygen delivery to working muscles

149
Q

What is the first phase of a warm-up?

A

PULSE RAISER (increase heart rate e.g. jogging)

150
Q

What is the second phase of a warm-up?

A

STRETCHING (increase elasticity e.g. hamstring stretch)

151
Q

What is the third phase of a warm-up?

A

DRILLS (intense practices relating to the session, e.g. dribbling)

152
Q

What is one way to prevent injuries during sports?

A

Adhering to the rules

153
Q

What should be checked to ensure safety in sports?

A

All facilities and equipment used

154
Q

What is an example of protective equipment in hockey?

A

Gum shield

155
Q

What does the acronym RICE stand for in treating soft tissue injuries?

A

REST, COMPRESSION, ELEVATION

156
Q

What is the purpose of a cool down?

A

To slowly return the body to its resting levels

157
Q

What is the first phase of a cool down?

A

Light exercise e.g. slow jogging

158
Q

What is the second phase of a cool down?

A

Stretching, stretch muscles used in the main activity

159
Q

What should be completed before starting exercise to ensure safety?

A

Physical Activity Readiness Questionnaire (PAR-Q)

160
Q

What is a concussion?

A

Occurs when a person’s head collides with another object

161
Q

What occurs when a bone undergoes impact?

162
Q

What is a dislocation?

A

When ligaments holding bones together at joints are stretched too far or snap

163
Q

What is a sprain?

A

When ligaments at a joint are stretched too far

164
Q

What is a strain?

A

When a muscle is over-stretched and tears

165
Q

What are soft tissue injuries caused by?

A

Repeated movements

166
Q

What is tennis elbow?

A

A tendon injury caused by overuse

167
Q

What is a common injury in sports caused by falls or impacts?

168
Q

True or False: A sprain is an injury to ligaments.

169
Q

Fill in the blank: A _______ occurs when cartilage is torn.

A

joint injury

170
Q

What can cause a shoulder dislocation?

A

A clash of heads in rugby during a tackle

171
Q

What is a common cause of ankle injuries in sports?

A

Going over on ankle in Football/Netball/Basketball/Hockey

172
Q

Why do athletes take performance-enhancing drugs (PEDs)?

A

To increase chance of winning, pressure, prize money, gain advantage, train harder/longer, recover from injury quicker

Common motivations for athletes include competitive pressure and financial incentives.

173
Q

What is blood doping?

A

Removing blood after altitude training and reinfusing it before competition to increase red blood cells and oxygen transport

This practice enhances athletic performance by improving endurance.

174
Q

What do anabolic steroids mimic?

A

The male sex hormone testosterone

They promote bone and muscle growth.

175
Q

What is the purpose of beta blockers?

A

To control heart rate and provide a calming and relaxing effect

They are often used in sports requiring precision.

176
Q

What is the effect of diuretics?

A

Elevate the rate of urine excretion

They can lead to weight loss through increased fluid loss.

177
Q

List some advantages of using anabolic steroids.

A
  • Train harder
  • Recover quicker
  • Build muscle faster than normal

These benefits contribute to enhanced athletic performance.

178
Q

List some side effects of anabolic steroids.

A
  • Increased chance of heart attack
  • High blood pressure
  • Infertility in women
  • Liver damage
  • Nausea
  • Dehydration
  • Headaches
  • Diarrhoea
  • Depression
  • Low blood pressure
  • Dizziness
  • Kidney failure

The risks associated with steroid use can be severe.

179
Q

What do peptide hormones like EPO do?

A

Increase the number of red blood cells and oxygen carrying capacity of blood

This enhances endurance and performance.

180
Q

What is the primary use of growth hormone in athletics?

A

To increase muscle development

This helps athletes increase muscular strength and power more quickly.

181
Q

What are narcotic analgesics used for?

A

To reduce the feeling of pain

They can mask injuries during competition.

182
Q

What effect do stimulants have on the central nervous system?

A

Increase mental and/or physical alertness

This can enhance performance in various sports.

183
Q

What are some side effects of using peptide hormones?

A
  • Thicken the blood
  • Increased risk of heart attack or stroke
  • Loss of concentration
  • Loss of balance
  • Loss of coordination
  • Insomnia
  • Increased heart rate

These side effects can be dangerous and affect overall health.

184
Q

Give examples of sports where performance-enhancing drugs are commonly used.

A
  • Athletics - sprinting
  • Snooker
  • Archery
  • Shooting
  • Boxing
  • Horse Racing
  • Tour de France cycling
  • Athletics - long jump

PEDs are prevalent in competitive sports with high performance demands.

185
Q

What is muscle fatigue?

A

When the efficiency of the muscles drops, reducing the level of performance

Muscle fatigue occurs when muscles can no longer perform at the same intensity.

186
Q

What happens to quadriceps muscles during a rowing race when they fatigue?

A

The rower will be unable to continue performing the stroke at the same intensity.

This illustrates the concept of muscle fatigue in a practical scenario.

187
Q

What is lactate accumulation?

A

When the levels of lactate (a byproduct of anaerobic respiration) start to build up in the muscle tissue or blood.

High lactate levels can impair muscle contraction.

188
Q

What occurs if lactate levels get too high?

A

The muscles can no longer contract.

This is a critical factor in muscle fatigue and performance.

189
Q

What happens to heart rate during exercise?

A

Increases

Increased heart rate is a common physiological response to exercise.

190
Q

What is stroke volume?

A

The amount of blood pumped by the heart with each beat.

Stroke volume also increases during exercise.

191
Q

What is cardiac output?

A

The total volume of blood the heart pumps per minute.

Cardiac output increases during exercise due to higher heart rate and stroke volume.

192
Q

What effect does exercise have on breathing rate?

A

Increases

This is necessary to meet the increased oxygen demand of the body.

193
Q

What is the effect of deeper and faster breathing during exercise?

A

More air is drawn into the body, allowing for quicker gas exchange.

This supports enhanced oxygen delivery to muscles.

194
Q

What is the relationship between blood flow and oxygen transport during exercise?

A

Increased blood flow due to increased heart rate and stroke volume means that blood can pick up more oxygen from the lungs and transport it more quickly to the muscles.

This is essential for maintaining performance during physical activity.

195
Q

What is the role of the respiratory system during exercise?

A

Increases oxygen delivery to the muscles and removes carbon dioxide from the muscles to the lungs.

This is crucial for sustaining energy during prolonged physical activity.

196
Q

Fill in the blank: _______ is a byproduct of anaerobic respiration.

A

Lactate

Lactate accumulation is linked to muscle fatigue.

197
Q

True or False: Muscle fatigue can occur without lactate accumulation.

A

True

Muscle fatigue can result from various factors, not just lactate levels.

198
Q

What is Vital Capacity?

A

The maximum amount of air that can be forced out of the lungs.

199
Q

How does regular exercise affect lung volume?

A

Regular exercise allows lung volume to increase.

200
Q

What are alveoli?

A

Small air sacs in the lungs where gas exchange occurs.

201
Q

What happens to the number of alveoli with regular exercise?

A

More alveoli become available for gas exchange during exercise.

202
Q

How does increased alveoli efficiency benefit the body?

A

More oxygen is absorbed by capillaries and delivered to working muscles.

203
Q

What muscles are strengthened through exercise that aid in breathing?

A

The diaphragm and intercostal muscles.

204
Q

What is the effect of stronger diaphragm and intercostal muscles?

A

It becomes easier to breathe, allowing for longer and harder work.

205
Q

What is capillarisation?

A

The increase in the number of capillaries in the heart muscles.

206
Q

How does increased capillarisation affect exercise performance?

A

It allows for longer and higher intensity exercise.

207
Q

What is the role of red blood cells in the body?

A

They transport oxygen around the body.

208
Q

How does exercise affect the number of red blood cells?

A

Exercise increases the number of red blood cells.

209
Q

What is the effect of regular exercise on blood pressure?

A

It leads to a drop in resting blood pressure.

210
Q

How does exercise contribute to heart health?

A

It makes the heart bigger and stronger, allowing it to pump blood more efficiently.

211
Q

What is the relationship between heart size and stroke volume?

A

A larger heart can pump more blood with each beat.

212
Q

What is muscle hypertrophy?

A

The process of muscle becoming bigger and stronger due to exercise.

213
Q

What happens to muscle fibers during hypertrophy?

A

Small tears in muscle fibers repair and grow back bigger and stronger.

214
Q

What is the significance of a decreased resting heart rate?

A

It indicates better fitness levels.

215
Q

What is cardiac hypertrophy?

A

The increase in size and strength of the heart.

216
Q

What does stroke volume refer to?

A

The amount of blood pumped by the heart with each beat.

217
Q

How is cardiac output calculated?

A

Cardiac Output = Stroke Volume x Heart Rate.

218
Q

What does an increased maximum cardiac output indicate?

A

The heart can supply more oxygen to working muscles.

219
Q

Fill in the blank: The faster your _______ rate, the fitter you are.

220
Q

How many regions does the vertebral column have?

A

Five regions: cervical, thoracic, lumbar, sacrum, coccyx

The five regions are essential for understanding the structure of the spine.

221
Q

What are the names of the five regions of the vertebral column?

A
  • Cervical
  • Thoracic
  • Lumbar
  • Sacrum
  • Coccyx

Each region has specific characteristics and functions.

222
Q

What is a good way to remember the names and locations of the bones in the vertebral column?

A

Practise by labelling blank diagrams of the skeleton

Visual aids can enhance memory retention for anatomical structures.

223
Q

What are the types of bones?

A

Long bones, Short bones, Irregular bones, Flat bones

Each type has distinct characteristics and functions.

224
Q

Describe long bones.

A

Longer than wide, shaft with 2 ends.

Examples include the humerus and phalanges.

225
Q

Describe short bones.

A

Same size in width, length, and thickness.

Examples include carpals and tarsals.

226
Q

Describe irregular bones.

A

Odd or special shape.

Examples include vertebrae and sacrum.

227
Q

Describe flat bones.

A

Plate shaped.

Examples include ribs and cranium.

228
Q

What are the functions of long bones?

A

Movement-leverage, Strength, Speed, Production of plasma and red and white blood cells.

Long bones play a critical role in various physical activities.

229
Q

What are the functions of short bones?

A

Weight bearing, Shock absorption, Spreading the load.

Short bones help in absorbing impact and distributing weight.

230
Q

What are the functions of irregular bones?

A

Protection, Attachment points for muscles.

Irregular bones provide support and facilitate muscle attachment.

231
Q

What are the functions of flat bones?

A

Protection, Large surface area for muscle attachment.

Flat bones are crucial for muscle attachment and organ protection.

232
Q

Give an example of a long bone and its function in sports.

A

Humerus; allows large movement through water for swimmers, enhancing speed.

The length of the humerus contributes to the efficiency of swimming strokes.

233
Q

How do tarsals function in sports?

A

Provide shock absorption to prevent injury upon landing in basketball.

Tarsals help reduce impact stress on the foot.

234
Q

What is the role of vertebrae in protection?

A

Has a hole for the spinal cord to pass through, protecting it during activities like rugby.

The vertebral structure is essential for spinal cord safety.

235
Q

How do flat bones assist in sports performance?

A

Large muscles can attach to flat bones, enabling powerful movements.

Example: Deltoids attach to the scapula for powerful serves in tennis.

236
Q

What are antagonistic pairs?

A

Muscle groups that work against each other to facilitate movement

Examples include biceps and triceps.

237
Q

What is joint action?

A

The movement that occurs at a joint as a result of muscle contractions

Joint actions can include flexion, extension, abduction, and adduction.

238
Q

What is flexion at the elbow?

A

The bending of the elbow joint that decreases the angle between the forearm and upper arm

This action primarily involves the biceps as the agonist.

239
Q

What is flexion at the knee?

A

The bending of the knee joint that decreases the angle between the thigh and the lower leg

The hamstrings are typically the agonist muscles in this action.

240
Q

What is flexion at the hip?

A

The movement that brings the thigh closer to the abdomen

The iliopsoas is a key agonist in this action.

241
Q

What is an agonist?

A

A muscle that contracts to produce a movement

Example: Biceps brachii during elbow flexion.

242
Q

What is an antagonist?

A

A muscle that opposes the action of the agonist

Example: Triceps brachii during elbow flexion.

243
Q

What is the role of the triceps?

A

To extend the elbow joint

The triceps act as the agonist during elbow extension.

244
Q

What is the role of the hamstrings?

A

To flex the knee joint

The hamstrings act as the agonist during knee flexion.

245
Q

What is extension at the elbow?

A

The straightening of the elbow joint that increases the angle between the forearm and upper arm

This action primarily involves the triceps as the agonist.

246
Q

What is extension at the knee?

A

The straightening of the knee joint that increases the angle between the thigh and the lower leg

The quadriceps are the primary agonists during this action.

247
Q

What is extension at the hip?

A

The movement that brings the thigh away from the abdomen

The gluteus maximus is a key agonist in this action.

248
Q

What is plantar-flexion at the ankle?

A

The movement that points the toes away from the shin

This action involves the gastrocnemius and soleus muscles.

249
Q

What is dorsi-flexion at the ankle?

A

The movement that brings the toes closer to the shin

This action primarily involves the tibialis anterior muscle.

250
Q

What is abduction of the shoulder?

A

The movement that raises the arm away from the body

The deltoid muscle is a primary agonist in this action.

251
Q

What is adduction of the shoulder?

A

The movement that brings the arm closer to the body

The pectoralis major is a primary agonist in this action.

252
Q

What is the ability to use voluntary muscles many times without getting tired?

A

Muscular endurance

An example of muscular endurance in a sport is rowing, where athletes must repeatedly use their muscles over an extended period.

253
Q

What refers to the range of movement possible at a joint?

A

Flexibility

An example of flexibility in a sport is seen in gymnastics, where athletes require a wide range of motion at various joints.

254
Q

What is the time it takes to respond to a stimulus called?

A

Reaction time

An example of reaction time is reacting to the sound of a gun in a sprinting event.

255
Q

Fill in the blank: The ability to use voluntary muscles many times without getting tired is known as _______.

A

muscular endurance

256
Q

Fill in the blank: The range of movement possible at a joint is referred to as _______.

A

flexibility

257
Q

Fill in the blank: The time it takes to respond to a stimulus is called _______.

A

reaction time

258
Q

What is a ‘risk’?

A

A situation involving exposure to danger, the sport or activity being the situation.

259
Q

List risks associated with different sports.

A
  • DaLL
  • Tenigracket
260
Q

What sport should you choose for an exam with obvious risk?

261
Q

What should you check to reduce risks in sports?

A
  • Equipment for tears
  • Padding on rugby posts
  • Strings not broken on rackets
  • Facilities clear of hazards
262
Q

What does the acronym FITT stand for in training principles?

A

[key learning term]

263
Q

How can we reduce the risk of injury?

A

Complete a PAR-Q

264
Q

Match the risk with the risk reduction measure: Broken tooth.

A

Protective clothing (shin pads)

265
Q

Match the risk with the risk reduction measure: Muscle strains.

266
Q

Match the risk with the risk reduction measure: Pulled muscle.

A

Apply ‘F’ in FITT

267
Q

Match the risk with the risk reduction measure: Tennis elbow (Overuse injury).

A

Allow recovery time; prevent overuse

268
Q

Match the risk with the risk reduction measure: Heart attack.

A

Identify potential health risks

269
Q

Match the risk with the risk reduction measure: Fractured shin.

A

Use correct equipment

270
Q

What is a key consideration for safety in sports?

A

Know the rules

271
Q

What is the purpose of protective clothing like shin pads?

A

Provide a protective padded layer

272
Q

What is the benefit of warming up before sports?

A

So muscles can cope with workload

273
Q

True or False: It is important to apply the rules of the game for safety.

274
Q

What are common symptoms of a concussion?

A

Confusion, dizziness, unconsciousness, nausea

A concussion is a mild head/brain injury resulting from shaking the brain inside the skull.

275
Q

What symptoms indicate a dislocation?

A

Pain, misshapen joint, swelling

A dislocation occurs when one of the joints at a bone comes out of place, such as the shoulder.

276
Q

What are the symptoms of torn cartilage?

A

Pain, swelling, stiffness at the joint, restricting movement

Cartilage acts as a cushion at the end of bones, and tearing refers to small tears in cartilage.

277
Q

What symptoms are associated with a sprain?

A

Pain, bruising, swelling

A sprain is an injury at a joint where some of the ligament fibers are torn.

278
Q

What is an abrasion?

A

Minor injury, skin has opened

An abrasion is a type of injury that involves the skin being scraped or worn away.

279
Q

What is tennis elbow?

A

A joint injury where tendons are inflamed

Tennis elbow occurs due to poor technique or overuse, often from repetitive use in a backhand.

280
Q

What is golfer’s elbow?

A

A joint injury where tendons are inflamed

Golfer’s elbow is similar to tennis elbow but occurs from excessive practice of a drive.

281
Q

What is a strain?

A

A stretch or tear in the muscle, known as a pulled muscle

Strains can occur as a result of overstretching.

282
Q

What are possible causes of a concussion?

A

Blow to the head or sudden, severe movement, such as clash of heads or fallen and banged head

These actions can lead to the brain shaking within the skull.

283
Q

What causes a dislocation?

A

Fall or blow to the joint area, such as putting arm out when running

Dislocations often occur due to trauma or sudden movements.

284
Q

What might cause torn cartilage?

A

Common injury, mis-timed or bad tackles, forceful twisting, sudden impact

Torn cartilage can result from actions that exceed the joint’s normal range of motion.

285
Q

What is the treatment for a concussion?

A

Seek medical advice, monitor closely to ensure symptoms do not worsen

Immediate attention is important to manage symptoms effectively.

286
Q

What is the recommended treatment for a dislocation?

A

Seek medical attention as soon as possible. RICE

RICE stands for Rest, Ice, Compression, and Elevation.

287
Q

What treatment is suggested for torn cartilage?

A

Rest and strengthening exercises

This approach helps in recovery and preventing further injury.

288
Q

What does RICE stand for?

A

Rest, Ice, Compression, Elevation

RICE is a common treatment method for injuries, particularly sprains and strains.

289
Q

What are the treatment options for a sprain?

A

RICE

RICE helps manage swelling and pain associated with sprains.

290
Q

What is the treatment for abrasions?

A

Pressure, clean, sterile

Proper cleaning and sterilization are crucial to prevent infection.

291
Q

What is the general treatment for strains?

A

Rest and recovery

Allowing the muscle to heal is essential to regain strength and function.

292
Q

What is the purpose of a warm-up?

A

Prepares the body physically and mentally for sport, allows the player to practice skills needed, increases oxygen delivery to working muscles, increases temperature of muscles, tendons, and ligaments, increases flexibility, which will aid performance.

A warm-up helps to reduce the chance of injury.

293
Q

What are the three parts of a warm-up?

A
  1. Pulse raiser
  2. Stretching
  3. Skills practice/Drills
294
Q

What is a pulse raiser?

A

An activity designed to gradually increase the person’s heart rate.

This is the first part of a warm-up.

295
Q

What types of stretching are included in a warm-up?

A

Static stretches, Dynamic stretches

296
Q

What are static stretches?

A

Stretches performed stationary.

These are used to gently stretch muscles.

297
Q

What are dynamic stretches?

A

Stretches performed whilst moving.

These help improve mobility at joints.

298
Q

What is the purpose of skills practice/drills in a warm-up?

A

Allows performers to practice the skills they might need to perform well.

299
Q

What is the importance of a cool down?

A

Helps to reduce soreness following exercise, helps bring the heart rate down slowly to resting, helps to remove lactic acid and carbon dioxide, helps to prevent delayed onset muscle soreness (DOMS).

A cool down does not prevent injury.

300
Q

What are the two parts of a cool down?

A
  1. Gentle exercises to reduce heart rate
  2. Gentle stretching
301
Q

What type of gentle exercises might be included in a cool down?

A

Jogging

This is often used to reduce heart rate.

302
Q

Fill in the blank: A cool down helps to remove _______.

A

lactic acid and carbon dioxide.

303
Q

True or False: A cool down can prevent injury.

304
Q

What is the first component of a warm-up?

A

Pulse raiser

This is typically an activity that gradually increases heart rate.

305
Q

What are the types of stretches included in a warm-up?

A

Static and dynamic stretches

Static stretches involve holding a position, while dynamic stretches involve movement.

306
Q

What is an example of a pulse raiser activity?

A

Jogging

Other examples include skipping.

307
Q

What is an example of a static stretch?

A

Hamstring stretch

This stretch targets the hamstring muscles at the back of the thigh.

308
Q

What is an example of a dynamic mobiliser activity?

A

Ankle circles

This activity helps to loosen the ankle joints.

309
Q

What is one skill practice activity mentioned?

A

Football - Passing the ball in pairs

This helps to develop teamwork and coordination.

310
Q

How long should a warm-up typically last?

A

5-10 minutes

This duration helps to adequately prepare the body for physical activity.

311
Q

What are the benefits of warming up?

A
  • Increases heart and breathing rate
  • Increases blood flow to muscles
  • Raises body temperature
  • Improves performance
  • Increases joint flexibility
  • Reduces risk of injury
  • Prepares mentally for the activity

These benefits help enhance overall performance and reduce the likelihood of injuries.

312
Q

What is the recommended time for each stretch during a warm-up?

A

7-10 seconds per stretch

This duration allows for effective muscle elongation.

313
Q

True or False: Warming up helps to calm but motivate an athlete.

A

True

A proper warm-up can enhance focus and readiness for the task.

314
Q

Fill in the blank: Warming up helps prepare you _______ for the activity.

A

[mentally]

Mental preparation is crucial for optimal performance.

315
Q

What is a psychological preparation activity mentioned?

A

Visualising winning/playing well

Visualization can enhance confidence and performance.

316
Q

What does a proper warm-up raise in the body?

A

Body temperature

This is important for muscle function and injury prevention.

317
Q

What is the first component of a warm-up?

A

Pulse raiser

This is typically an activity that gradually increases heart rate.

318
Q

What are the types of stretches included in a warm-up?

A

Static and dynamic stretches

Static stretches involve holding a position, while dynamic stretches involve movement.

319
Q

What is an example of a pulse raiser activity?

A

Jogging

Other examples include skipping.

320
Q

What is an example of a static stretch?

A

Hamstring stretch

This stretch targets the hamstring muscles at the back of the thigh.

321
Q

What is an example of a dynamic mobiliser activity?

A

Ankle circles

This activity helps to loosen the ankle joints.

322
Q

What is one skill practice activity mentioned?

A

Football - Passing the ball in pairs

This helps to develop teamwork and coordination.

323
Q

How long should a warm-up typically last?

A

5-10 minutes

This duration helps to adequately prepare the body for physical activity.

324
Q

What are the benefits of warming up?

A
  • Increases heart and breathing rate
  • Increases blood flow to muscles
  • Raises body temperature
  • Improves performance
  • Increases joint flexibility
  • Reduces risk of injury
  • Prepares mentally for the activity

These benefits help enhance overall performance and reduce the likelihood of injuries.

325
Q

What is the recommended time for each stretch during a warm-up?

A

7-10 seconds per stretch

This duration allows for effective muscle elongation.

326
Q

True or False: Warming up helps to calm but motivate an athlete.

A

True

A proper warm-up can enhance focus and readiness for the task.

327
Q

Fill in the blank: Warming up helps prepare you _______ for the activity.

A

[mentally]

Mental preparation is crucial for optimal performance.

328
Q

What is a psychological preparation activity mentioned?

A

Visualising winning/playing well

Visualization can enhance confidence and performance.

329
Q

What does a proper warm-up raise in the body?

A

Body temperature

This is important for muscle function and injury prevention.

330
Q

Why do athletes use performance enhancing drugs?

A

To increase the chance of winning

Athletes may also use drugs for quicker recovery and improved training intensity.

331
Q

What are anabolic steroids?

A

Drugs that mimic the male sex hormone testosterone and promote bone and muscle growth

They enhance power, strength, and muscle recovery.

332
Q

What are the potential risks of using anabolic steroids?

A
  • Increased chance of heart attack
  • High blood pressure
  • Infertility in women
  • Liver damage
  • Increased risk of muscle damage

These risks highlight the serious health concerns associated with steroid use.

333
Q

What are beta blockers?

A

Drugs used to control heart rate and provide a calming and relaxing effect

They are often prescribed for anxiety and certain heart conditions.

334
Q

What effects do beta blockers have on the body?

A
  • Slow down heart rate
  • Relaxing effect

These effects make beta blockers useful for athletes looking to manage anxiety.

335
Q

What are some side effects of beta blockers?

A
  • Nausea
  • Diarrhea
  • Depression
  • Low blood pressure

Side effects can vary among individuals and may impact overall health.

336
Q

Fill in the blank: Anabolic steroids increase the chance of _______.

A

[heart attack]

337
Q

Fill in the blank: Beta blockers have a _______ and relaxing effect.

338
Q

What are diuretics?

A

Drugs that elevate (increase) the rate of urine excretion

They can lead to weight loss through increased fluid loss.

339
Q

What are potential side effects of using diuretics?

A
  • Dehydration
  • Headaches
  • Dizziness
  • Kidney Failure

These side effects can pose serious health risks.

340
Q

What is the effect of peptide hormones like erythropoietin (EPO)?

A
  • Increase the number of red blood cells
  • Carry more oxygen to the muscles
  • Thicken the blood
  • Increased risk of heart attack or stroke

EPO is often misused in sports for its performance-enhancing effects.

341
Q

What is the purpose of growth hormone in athletics?

A
  • Increase muscle development
  • Bigger and stronger muscles with less training

Athletes use it to enhance muscular strength and power quickly.

342
Q

What are stimulants?

A

Drugs that enhance physical performance

They have minimal side effects but are still banned in competitive sports.

343
Q

What are narcotic analgesics used for?

A

Drugs that can be used to reduce the feeling of pain

They can mask injury and lead to serious consequences.

344
Q

What are the side effects of narcotic analgesics?

A
  • Loss of concentration
  • Loss of balance
  • Loss of coordination

These effects can impair an athlete’s performance and safety.

345
Q

What are stimulants?

A

Drugs that have an effect on the central nervous system, such as increased mental and/or physical alertness.

346
Q

What are the positive effects of stimulants?

A
  • Increase alertness
347
Q

What are some negative effects of stimulants?

A
  • Insomnia
  • Anxiety
  • Irritability
  • Increased and irregular heart rate
  • High blood pressure
348
Q

What is blood doping?

A

Where an athlete removes their blood following a period of altitude training and then puts the blood back into their body just before competition.

349
Q

What is a benefit of blood doping?

A
  • Greater number of red blood cells
  • Increased aerobic capacity
350
Q

What are some negative effects following blood removal in blood doping?

A
  • Dizziness
  • Sickness
351
Q

What is stroke volume?

A

The amount of blood pumped by the heart in one contraction

Stroke volume is a key indicator of cardiovascular health and fitness.

352
Q

What are the short-term effects of exercise on the muscular system?

A

Increased lactic acid accumulation and muscle fatigue

Lactic acid builds up in the muscles during anaerobic respiration.

353
Q

What happens to heart rate during exercise?

A

Heart rate increases to supply more oxygen to muscles

This increase is essential for meeting the energy demands of physical activity.

354
Q

What is lactic acid accumulation?

A

The buildup of lactic acid in muscles due to anaerobic energy production

This can lead to muscle fatigue and discomfort.

355
Q

What is tidal volume?

A

The volume of air inhaled or exhaled during a normal breath

Tidal volume increases during exercise to enhance oxygen intake.

356
Q

What is the effect of exercise on blood pressure?

A

Blood pressure increases during physical activity

This occurs due to increased blood flow to meet the demands of working muscles.

357
Q

What is the depth of breathing?

A

The amount of air taken in with each breath, which increases during exercise

Deeper breathing allows for more oxygen to enter the body.

358
Q

What is the rate of breathing?

A

The number of breaths taken per minute, which increases with exercise

Higher rates of breathing help to expel carbon dioxide and bring in more oxygen.

359
Q

Fill in the blank: The _______ occurs after anaerobic energy production.

A

lactic acid accumulation

This occurs when oxygen levels are insufficient for aerobic respiration.

360
Q

What is stroke volume?

A

The amount of blood pumped by the heart in one contraction

Stroke volume is a key indicator of cardiovascular health and fitness.

361
Q

What are the short-term effects of exercise on the muscular system?

A

Increased lactic acid accumulation and muscle fatigue

Lactic acid builds up in the muscles during anaerobic respiration.

362
Q

What happens to heart rate during exercise?

A

Heart rate increases to supply more oxygen to muscles

This increase is essential for meeting the energy demands of physical activity.

363
Q

What is lactic acid accumulation?

A

The buildup of lactic acid in muscles due to anaerobic energy production

This can lead to muscle fatigue and discomfort.

364
Q

What is tidal volume?

A

The volume of air inhaled or exhaled during a normal breath

Tidal volume increases during exercise to enhance oxygen intake.

365
Q

What is the effect of exercise on blood pressure?

A

Blood pressure increases during physical activity

This occurs due to increased blood flow to meet the demands of working muscles.

366
Q

What is the depth of breathing?

A

The amount of air taken in with each breath, which increases during exercise

Deeper breathing allows for more oxygen to enter the body.

367
Q

What is the rate of breathing?

A

The number of breaths taken per minute, which increases with exercise

Higher rates of breathing help to expel carbon dioxide and bring in more oxygen.

368
Q

Fill in the blank: The _______ occurs after anaerobic energy production.

A

lactic acid accumulation

This occurs when oxygen levels are insufficient for aerobic respiration.

Pe (18 decks)

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