Physical and Mental Demands of Performance Flashcards
What is local muscular fatigue?
When a group of muscles is tired and unable to carry on contracting
Give 2 effects of fatigue on performance
Muscles get tired and sore, unable to keep working
Reduced concentration
Skill level decreases as speed and strength decreases
Define stress
The body’s reaction to change which requires a physical or emotional adjustment
List 3 effects of stress on the body
Stress could result in: Tension- causing the muscles to tighten Anxiety- could feel worried about a performance and make mistakes Nerves could make you feel sick Motivation could decrease
Define motivation and explain how it improves performance
The drive to succeed and achieve something. Can be intrinsic or extrinsic. Increased motivation means you will train more and try harder, developing your fitness and skills
What are the 2 types of injuries
Internally caused injuries
Externally caused injuries
Give an example of the 2 types of internally caused injuries
Overuse injuries- stress fractures, shin splints, tennis elbow (from repetitive action sports)
Sudden injuries- sprains and sprains
List 4 factors that can result in externally caused injuries
Foul play- such as a studs up tackle
Equipment/clothing- damaged/faulty equipment or poorly fitting or inappropriate clothing or trainers
Accidents
Which 3 precautions should you take before exercising
Risk assessment should be carried out and followed up
Warm ups should be carried out
All rules and codes of conduct should be followed
Head injuries can result in
concussion
A rapid cooling of the body is known as
hypothermia
What is the difference between a sprain and a strain?
Strain- injury to a MUSCLE from overstretching
Sprain- injury to a JOINT where ligaments are damaged due to a twisting motion
How do you treat soft tissue injuries?
RICE
Rest (stop playing)
Ice (apply ice, 20mins on/off= reduces swelling/pain)
Compression (apply a bandage= support/reduces swelling)
Elevation (raise it to reduce swelling)
glucose + oxygen -> ENERGY + CO2 + H2O is the equation for
Aerobic respiration
Describe the path of the oxygen from outside the body to the bloodstream
Nose/mouth -> trachea -> bronchi -> bronchioles -> alveoli -> gas exchange into capillaries
What is gas exchange and which 2 places does it occur
The process where oxygen is taken in from the air and exchanged for carbon dioxide
Alveoli
Tissues
Describe the action of breathing in (inspiration)
intercostal muscles contact lifts ribs up and out diaphragm contracts and flattens = larger chest cavity =air is sucked in to the lungs
These are tiny air sacs in the lungs where gas exchange takes place
alveloi
glucose -> ENERGY + lactic acid is the equation for
anaerobic respiration
What is glycogen?
The main form of carbohydrate storage in the muscles and liver.
What is oxygen debt?
When we exercise anaerobically, we are not bringing in enough oxygen to provide energy and causes a build up of lactic acid. This builds up a debt that we repay at the end of exercise by breathing heavily when we finish working
This is a mild poison that is a waste product of anaerobic exercise
lactic acid
What are the 3 functions of the circulatory system?
Transports O2, Co2 and nutrients
Protection- WBCs fight infection
Controls body temperature- blood is shunted to the skin to release heat
These are elastic blood vessels that transport oxygen rich blood away from the heart
arteries
Describe veins
thin, less elastic and have valves to prevent back flow
These blood vessels are 1 cell thick to allow for gas exchange
capillaries
List the 4 parts of the blood and describe their function
RBCs- transport O2
WBCs- fight infection
Plasma- carries H20 and nutrients
Platelets- clot the blood
Why is the heart known as a double pump?
It has 2 separate circuits:
Pulmonary- heart -> lungs -> heart
Systemic- heart -> body -> heart
What is cardiovascular endurance?
The ability of the heart and lungs to supply oxygen to the muscles for long periods of time at medium intensity
What are the components of the circulatory system?
The heart
Blood vessels
The blood
List 3 immediate effects of exercise on the cardiovascular system
Increased breathing rate
Increased heart rate
Increased blood pressure
Name 2 ways can you test your cardiovascular endurance
Resting heart rate
Pulse recovery rate
Multi stage fitness test/ 12 min Cooper run/ Harvard step test
