Semester 1 Exam 2021

Question 1

List and describe the functions of the skeletal system.

Answer 1

1) Protection,
The skull and ribs protect our brain and vital organs from damage.

2) Shape and Support
The skeletal system gives shape to our body. The skeleton holds our vital organs in place when doing sports and our spine holds our body upright.

3) Movement
Our muscles are attached to bones and when the muscle contracts your bones move.

4) Blood Production
Red blood cells and white blood cells are produced in the bone marrow of some bones.

5) Mineral Storage
Bone tissue stores several minerals including calcium, magnesium, and phosphorous which get released into the blood to help balance the minerals in the body.

Question 2

List and describe the 3 types of muscles in the human body and provide examples of each.

Answer 2

1) Smooth muscle is found in the walls of your hollow organs like your intestines and stomach. They consist of involuntary control.
2) Cardiac muscle is a type of muscle only found in the heart. Unlike the other types it never gets tired. Works automatically and constantly without pausing to rest.
3) Skeletal muscle cover our skeleton giving the body its shape. Skeletal muscles are under voluntary control. Such as the arms and legs, they are the tissue most commonly thought of as muscle.

Question 3

List and describe the functions of the muscular system.

Answer 3

1) Allow movement of the body
Muscles move the bones that rotate about the connecting joints. When muscles contract they contribute to movement.

2) Maintain posture
Skeletal muscles help keep the body in correct position when sitting or standing.

3) Permit essential bodily functions i.e. breathing and digestion
The muscle system helps to permit important functions such as breathing and digestion. And several of these body functions are controlled by muscle.

Question 4

Name the 3 types of joints in the body, explain the movements they allow and give an example of each.

Answer 4

Fibrous (immovable)
Unite adjacent bones and provide protection to vital organs.
Example: Radioulnar joints

Cartilaginous (partly moveable)
Connected entirely by cartilage
Example: Between the vertebrae of the spine and ribs

Synovial (freely moveable)
The most common type of joint classification found in the body.

Question 5

List the different types of anatomical movements that the muscles and skeleton can produce.

Answer 5

Flexion (decreasing the angle between two body parts) and Extension (increasing the angle between two body parts)
Abduction (movement away from the midline) and Adduction (movement towards the midline)
Dorsiflexion (flexion at the ankle) and Planterflexion (extension at the ankle)
Pronation and Supination

Question 6

Define tendons.

Answer 6

A fibrous connective tissue that holds a muscle and a bone together.

Question 7

Define ligaments.

Answer 7

A ligament is a fibrous connective tissue that attaches bone to bone and serves to keep hold structures together and keep them stable.

Question 8

Define cartilage.

Answer 8

Cartilage is a resilient and smooth-elastic tissue that covers and protects the ends of the long bones at joints and nerves.

Question 9

What is concentric and eccentric contractions?

Answer 9

Eccentric: The force is greater than the muscle tension, causing the muscle to lengthen when it contracts.

Concentric: The tension is greater than the force opposing it so the muscle shortens when it contracts.

Question 10

Explain what isotonic muscle contraction means?

Answer 10

Isotonic muscle contraction is when the muscle maintains the same tension as it lengthens or shortens. An example is running.

Question 11

Explain what isometric muscle contraction means?

Answer 11

Isometric muscle contractions are when the muscle applies a force but does not change its length. An example is pushing against a stationary object.

Question 12

List the 5 types of bones and give an example for each.

Answer 12

Long bones
The classification of these are having a body which is longer than it is wide and having a shaft with two ends. An example is the femur and tibia.

Short bones
Classified as roughly as wide as they are long
Primary function is to provide support and stability with as little movement as possible. An example is the carpals and tarsals.

Flat bones
Strong flat bones, primary function is to provide protection to the vital organs and be a foundation for muscular attachment. An example is the scapula and cranium.

Sesamoid bones
Small bones that develop in the tendons around some of the joints an example is the patella.

Irregular bones
Bones which don’t fall into any other of the categories. An example is the sacrum and mandible.

Question 13

List the two blood cell types and their purpose.

Answer 13

Red blood cells (carry oxygen) and white blood cells (fight against infections) are produced in the marrow of some bones.

Question 14

What are repetitions?

Answer 14

Repetitions or reps are the amount of times you perform an exercise.

Question 15

What are sets?

Answer 15

A set is the number of cycles of reps you do.

Question 16

List the health-related fitness components, define them and give an example.

Answer 16

Cardiovascular fitness - aerobic fitness

Muscular strength - max force produced

Muscular endurance - ability to exert maximum force several times

Flexibility - ability to move a joint through range of motion

Body Composition - proportionate relationship of body tissue (muscle, bone, fat)

Question 17

List the physical-related fitness components, define them and give an example.

Answer 17

Agility – change direction of the body/parts quickly

Balance – ability to keep the body upright while static or moving

Coordination – ability to move different parts together

Power – ability to use strength with speed

Reaction Time – time to respond to a stimulus

Speed – perform movements quickly

Question 18

List the different training types.

Answer 18

Circuit training - involves performing a series of exercises in a special order called a circuit. Each activity takes place at a ‘station’. It helps to improve muscle tone an definition and cardiovascular fitness

Continuous training - involves working for a sustained period of time without rest. It improves cardio-vascular fitness.

Fartlek training - ‘speed play’ training involves varying your speed and the type of terrain over which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness. fast slow fast slow up hill down hill.

Interval training - involves alternating between periods of hard exercise and rest. It improves speed and muscular endurance.

Resistance (weight) training - uses weights to provide resistance to the muscles. It improves muscular strength (high weight, low reps), muscular endurance (low weight, high reps, many sets) and power (medium weight and reps performed quickly).

Altitude training - is aerobic training high above sea level, where oxygen levels are lower. By training at higher altitude athletes aim to produce extra red blood cells.

Plyometric training - involves high-intensity exercise with explosive movements. Muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength).

Flexibility training - includes stretching exercises to lengthen the muscles and increase one’s ROM.

Question 19

What is the aerobic energy system?

Answer 19

The aerobic energy system is an energy system that uses carbohydrates and fat in a slow energy burn and relies on the circulatory system.

Question 20

What is the anaerobic energy system?

Answer 20

The anaerobic energy system is an energy system that provides the body with explosive short-term energy without the need for oxygen. This is usually exercise performed at a higher intensity.

Question 21

What is ATP?

Answer 21

ATP is a chemical that provides energy in order to drive many processes in cells.

Question 22

What does F stand for in FITT?

Answer 22

Frequency - how often you train or exercise.

Question 23

What does I stand for in FITT?

Answer 23

Intensity - how hard the athlete needs to train.

Question 24

What does the first T stand for in FITT?

Answer 24

Time - duration of each session.

Question 25

What does the second T stand for in FITT?

Answer 25

Type - the training method used in a session.

Question 26

What is specificity?

Answer 26

Specificity is the principle of training that means training that is specific, relevant, and appropriate to the sport, activity or component of fitness. This is an important principle of training.

Question 27

What is reversibility?

Answer 27

Reversibility is a principle of training that refers to the gradual loss of fitness gains as a repercussion of not training.

Question 28

What is progressive overload?

Answer 28

This principle involves increasing the demands on the body, causing it to work harder and gradually increasing the amount of training or exercise done to continually increase gains in muscle size, strength and endurance and improve.

Question 29

What is the importance of rest and recovery?

Answer 29

Allows for the body to replenish energy stores, repair, and strengthen between workouts.

Question 30

What is the first stage of learning and what are the characteristics of it?

Answer 30

Cognitive (Understanding) Stage

• Begins when the task is first introduced
• Learner cognitively determines what the particular skill involves and performance goals required to perform the skill.
• Instructions are verbally transmitted (verbal stage) and serve to convey the general concept of the skill.
• Feedback is very important and supplied with visual demonstrations and verbal information.

Question 31

What is the second stage of learning and what are the characteristics of it?

Answer 31

Associative (Practice) Stage

• Focused on performing & refining the skill
• Concentration is directed towards smaller details (e.g. timing).
• Performance is controlled, coordinated and consistent.
• Rapid performance movements
• Smoother unrushed movements result because the individual spends less time thinking about the movement and there is a shift to memorised movements.

Question 32

What is the third stage of learning and what are the characteristics of it?

Answer 32

Autonomous (Automatic) Stage

• Performance: automatic and very proficient
• Skills are mastered and focusing on strategies
• Athlete has good timing and can detect and adjust errors and disguise actions. This develops self-confidence and risk-taking in situations.

Question 33

Name and define the first phase of performing a skill.

Answer 33

The Preparatory Phase
Movement that gets the athlete ready for example:
Backswing in baseball, cricket, or tennis
Crouching in a basketball shot.

Question 34

Name and define the second phase of performing a skill.

Answer 34

The Execution Phase
The force-producing movements the athlete makes to produce force for impact and propulsion.
E.g. the forward motion of the tennis forehand shot
E.g. jumping to take a shot in basketball

The ‘critical instant’ is the point of contact or the release of the movement.
E.g. the moment of contact in a tennis shot or the release of a javelin.

Question 35

Name and define the third phase of performing a skill.

Answer 35

The Follow Through Phase
The body movement that occurs after the execution phase. For example:
- The follow-through of the hand / wrist in a basketball shot.
- The path of the hand after an overhead throw.

Question 36

What are the two main types of feedback and define them?

Answer 36

Internal feedback is information received naturally from the senses (sight, smell, touch and sound) as a result of movement.
i.e. when passing a basketball the athlete is aware the ball has left her fingers

External feedback is information that is provided from outside the performer’s natural sensory awareness of the immediate action.
i.e. the coach’s voice, the scoreboard.

Question 37

What are the types of external feedback?

Answer 37

Knowledge of Results

• is provided externally after the completion of the action
• based on the outcome of the performance or on what caused the outcome.

Knowledge of Performance

• Information that is received either internally or externally concerning the movement executed.
• Does not inform about the movement’s success.
• Informs about the performance of the movement pattern itself, or how it looks.

Question 38

What are the two different timing feedbacks?

Answer 38

Concurrent feedback is the feedback received during the performance.
e.g. the sight of the goalkeeper moving to the left before a penalty stroke.

Delayed feedback is provided after the performance and is therefore received too late to produce a response at the time.
e.g. a soccer player hitting the ball with his head and seeing that he isn’t close enough cannot change the course of action since he’s already in the air.

Both can be provided both internally and externally.

Question 39

List and define the two type of muscle fibers and give a sports example for each.

Answer 39

Fast-twitch fibres
- Contract very quickly and very powerfully but get tired quickly, a sport activity for this is sprinting and powerlifting.

Slow-twitch fibres
- Contract more slowly and with less force but get tired less quickly, a sports activity for this is long-distance running (marathons or 5K) and swimming.

Question 40

List the 6 synovial joints, the anatomical movements they allow and provide an example of where you would find this joint for each.

Answer 40

Hinge joint (back and forth movement)
E.g. knee, elbow
Anatomical movements: Flexion and extension
Dorsiflexion and Plantarflexion for the ankle

Pivot (rotational movement)
E.g. radius and humerus
Anatomical movements:
Allow bone rotation about another bone

Ball and socket (back and forth)
E.g. shoulder, hip
Anatomical movements:
Flexion and extension

Condyloid (back and forth and side to side movement)
E.g. wrist
Anatomical movements:
Extension, Flexion, Pronation, Abduction, Adduction

Gliding (Two flat bones slide over eachother)
E.g. carpals, ribs, vertebrae]
Anatomical movements:
Only allow sliding movements

Saddle (side to side and back and forth movement)
E.g. thumb
Anatomical movements:
Flexion, Extension, Pronation, Abduction, Adduction

Question 41

Explain the role of the antagonist and agonist muscles during reciprocal inhibition.

Answer 41

The role of these muscles is to act in pairs and coordinate with each other by simultaneously relaxing and contracting as a protective measure to help keep us from getting injured.

Question 42

List pairs of antagonistic muscles.

Answer 42

Pushups -
Biceps = agonist
Triceps = antagonist

Kicking a ball -
Hamstrings = agonist
Quadriceps = antagonist

Question 43

What is the difference between origin and insertion.

Answer 43

The origin is the attachment site that doesn’t move during contraction, while the insertion is the attachment site that does move when the muscle contracts.