sport and conditioning Flashcards
Name the 8 body systems
Muscluar
skeletal
cardiovascular
respiritory
digestive
nervous
lymphatic
reproductive
key terms- Name what the front of the body is
anterior
key terms- name the back of the body
posterior
key terms- name the upper body
superior
key terms- name the lower body
inferior
key temrs- what movement is away from the midine
adduction
what is flexion
bending
key terms- what movement away from the midline, sideways
lateral
name the 3 energy systems
atp-pc, glycolitic, aerobic
ATP-PC
lasts up to 10 seconds, uses creatine phosphate, high intensity explosive movements
Glycolotic
last up to 2 minutes, uses the breakdown of carbs (glycogen), moderate- high intesnsity
Aerobic
Lasts anything over 2 minutes, uses oxygen, low-moderate intensity.
name the 8 major mucsle groups
quads
hamstrings
glutes
gastocnemius(calf)
abdominals
deltoids
pectorials
latissimus dorsi
quads
extends the knee, pushing movements
hamstrings
flexes the knee, downwards of a squat, backswing of a kick
gastocnemius
plantaflexion( movement of the toes),
abdominals
Flexion of the spine (sitting upwards)Performing a sit up or a forward roll
deltoid
: Arm abduction, which means raising your arm out to the side of your body.
latissimus dorsi
pulling motions
the 3 muscle contractions
eccentric- when the muscle lengthens e.g pull up on the way down
concentric- when the muscle shortens e.g bicep curl on the way up
isometric- a hold position e.g plank
antagonist
when agonist contracts, antagonist relaxes e.g during a bicep curl, triceps are antagonist
atagonist
the ones that do most of the work when we move. e.g when doing bicep curl bicep is atagonist.
name the 7 fitness components
muscular strength
muscular power
speed
agility
muscular endurance
flexibility
stability and balance
name 5 strength and condition specialists
sports trainer- take car of athletes, eg at footy games
physiotherapist- creates rehab programs and asess individuals physcial condition
sport specific coach- works with athletes in specific sport e.g footy coach
strength and conditioning- works with athletes to improve sport performance
fitness instructor- teach you how to do workouts
name 12 recover methods
ice & cold- reduces inflamation
foam rolling- gets muscle knots out
stretching- releases tension
heat therapy- improves blood flow
electrolytes- restores minerals
sleep- repair and regenrate
rest- allows muslces to recover
compression- improves bloodflow
active recovery- low intesnity exercises
massage- relaxation
nutrition &hydrations- replenishes nutrients
name the 4 stretching types
static- standing still e.g quad pull
ballistic- bouncing stretches e.g sit and reach pulsing
dynamic-stretching while moving e.g lunge& rotation
PNF- resistance e.g bands
what does PNF stand for?
proprioceptive neuromuscular facilitation
name the 5 bone types
long, short, irrgular, flat, sesamoid
name the 5 joints
hinge, ball&socket, pivot, gliding, saddle
what are the different types of regimes for strength and conditioning
specifity
dietry nutrition
venue and equipment
time and duration
what is the skeletal system
The skeletal system is the body system composed of bones, cartilages, ligaments and other tissues that perform essential functions for the human body.
muscular system
The muscular system that work together to enable, movment, provide stability, and generate body heat.Muscles are amde up of specialized cells called muscle fibers that contract and relax to create motion.
skeletal muscles
smooth muscles
cardiac muscles
cardio-respiratory system
It is responsible for delivering oxygen and nutrients to cells while removing waste products like carbon dioxide
it includes the heart, blood vessels, and lungs, all working together to maintain the body’s overall function.
The heart and blood vessels
the heart pumps oxygen-rich blood to the tissues and organs through a network blood vessels
The lungs(The heart and blood vessels)
the lungs are where the exchange of oxygen and carbon dioxide takes up
what are the 3 nervous systems
central nervous system
peripheral nervous system
Neurons and synapses
organisational polices in conditioning in sport
work, health and safety
consent and participation
supervision and coaching
code of conduct and ethical behaviour
progression and individualisation programs
communication and feedback
what to do when there’s faulty equipment
- tag the equipment using the appropriate equipment tag
- isolate the equipment so that it is not easily reached
3.report the fault to someone who can assist
storing equipment rules
be calm, organised and take time
disassemble any detachable parts of the equipment
get help for heavy and Awkard pieces of equipment
maintenance documentation
maintenance logs
work orders
inspection checklist
repair reports
service contracts
equipment manuals
calibration certificates
routine maintenance
reading manufactures instructions
inspect equipment
clean equipment
doc and follow schedule
use the correct technique
adopt a stable position
grip the equipment securely
stop and reset if needed
keep it close to your waste
walk with head up
security
if anything goes missing report immediately
put labels on everything
tools for minor repairs and maintenance
screwdrivers, wrench, pliers, hammer, Allen keys, adjustable wrench, air pump, tape measure, cleaning brushers, lubricants and oils
duty of care
coaches and trainers also need to teach proper techniques and make sure everyone understands how to stay safe if someone gets hurt, they should know what to do
maintenance procedure
regular cleaning
good working condition
