Whiddett Flashcards
(458 cards)
1
Q
newtons 1st law (inertia)
A
A body at rest will remain stationary or at a constant velocity till acted upon by an external force
2
Q
newtons second law (acceleration)
A
The acceleration of a body is proportional to the size of the force applied and takes place in the direction in which the force acts
3
Q
newtons third law (reaction)
A
for every action there is an equal and opposite reaction
4
Q
Friction (definition)
A
the force opposing the sliding action of one surface over another
5
Q
factors affecting friction (4 points)
A
- roughness of surface one
- roughness of surface two
- temperature
- weight
6
Q
air resistance (definition)
A
the force acting to oppose the motion of a body through air
7
Q
factors affecting air resistance (3 points)
A
- velocity
- frontal cross-sectional area
- streamlining and shape
8
Q
centre of mass (definition)
A
the point at which a body is balanced in all directions
9
Q
factors affecting centre of mass (2 points)
A
- shape (uniform and non uniform)
- density of different parts of the body (male, female)
10
Q
how to increase stability (4 points)
A
- low centre of mass
- line of gravity in the middle of the base of support
- large base of support
- large mass
11
Q
1st class lever example
A
jab in boxing
12
Q
2nd class lever example
A
calf raise
13
Q
3rd class lever example
A
bicep curl
14
Q
limb kinematics definition
A
the study of the movements of limbs in space, and the time taken to carry out the movements
15
Q
limb kinematics description
A
reflective markers are placed on performers bony landmarks and are filmed using video cameras
16
Q
advantages of limb kinematics (4 points)
A
- data immediately available and accurate
- coaches can use the data to make changes to technique
- can examine the cause of common injury which can be prevented with changing technique.
- sees the impact of equipment on technique: helps with choosing appropriate equipment.
17
Q
disadvantages of Limb Kinematics (3 points)
A
- equipment is expensive
- lab conditions make some techniques hard to perform due to lack of space
- results dont take into account individual differences
18
Q
force plates definition
A
a platform that measures all of the forces applied when a performer stands, steps across or jumps on it.
19
Q
force plates description
A
platform measures the ground reaction forces that the performer generates. this can be either vertical or horizontal forces.
20
Q
advantages of force plates (3 points)
A
- fast and accurate results
- analysis of walking and take off/landing technique can be used to identify improvements
- results useful (with limb kinematics) to design conditioning programme.
21
Q
disadvantages of force plates (2 points)
A
- equipment is expensive
- lab conditions make some techniques harder to perform e.g. high jump
22
Q
wind tunnels definition
A
a chamber through which air is forced
23
Q
wind tunnels description
A
the object/performer is placed in the tunnel. a controlled flow of air is forced through the tunnel. airflow around the object is studdied to measure resistance around it.
24
Q
advantages of wind tunnels
A
- equipment/technique can be adapted to improve the aerodynamic properties, reduce the effect of air resistance and performance.
25
disadvantages of wind tunnels (2 points)
- equipment is expensive and usually located in engineering facilities
- real life conditions may impact unexpectedly, so results are not always reliable
26
linear motion definition
motion in a (straight or curved) line with all body parts moving at the same speed, time and in the same direction.
27
linear motion is created by
a direct force applied through the centre of mass
28
distance definition and units
the length of the path taken by a body moving from one position to another. measured in meters
29
example of distance
100m race = 100m distance
30
displacement definition and units
the shortest straight line from start to finish. measured in meters
31
example of displacement
100m swimming race = 0m displacement
32
definition of speed and units
the movement of a body per unit of time. measured in m/s
33
equation for speed
speed = distance ÷ time
34
definition of velocity and units
the rate of change of displacement/speed in a given direction. measured in m/s
35
equation for velocity
velocity = displacement ÷ time
36
acceleration/deceleration definition and units
the rate of change of velocity. measured in m/s2(squared)
37
equation for acceleration/deceleration
change in velocity ÷ time
38
Horizontal line (distance/time graph)
stationary
39
straight line with positive gradient (distance/time graph)
constant speed
40
curved line with decreasing gradient (distance/time graph)
decelerating over time
41
curved line with increasing gradient (distance/time graph)
accelerating over time
42
horizontal line (speed/time graph)
constant speed, higher line = faster
43
straight line with positive gradient (speed/time graph)
acceleration, steeper gradient = faster acceleration
44
curved line with decreasing gradient (speed/time graph)
accelerating to a constant speed
45
line with negative gradient (speed/time graph)
deceleration
46
horizontal line (velocity time graph)
constant speed e.g. F1 car on a straight
47
curved line with decreasing gradient (velocity time graph)
accelerating to constant speed e.g. F1 car
48
straight line with positive gradient (velocity time graph)
acceleration
49
line with negative gradient that goes under the x axis (velocity time graph)
decelerating to stopped, then going back on yourself e.g. 100m swimmer
50
horizontal velocity (positive and negative meanings)
positive = in initial direction
negative = once change in direction has occurred
51
vertical velocity
positive = upwards
negative = down
52
angular motion definiton
when a body (or part of a body) moves in a circle or part of a circle about an axis of rotation
53
axis of rotation definition
an imaginary line about which a body or body part turns
54
longitudinal axis (3 points)
- head to toe
- twisting action
- transverse plane
55
frontal axis (3 points)
- front to back
- cartwheel action
- frontal plane
56
transverse axis (3 points)
- left to right
- forwards roll action
- sagital plane
57
how is angular motion created
an eccentric force which passes outside the centre of mass or axis
58
moment of inertia definition
reluctance to change its state of angular momentum or rotation
59
angular momentum definition
the amount of angular motion of a rotating body
60
angular velocity
the rate of spin in a particular direction
61
factors affecting the moment of inertia (2 points)
- Mass
- distribution of mass about the axis of rotation
62
angular analogue of newtons first law
an object will continue to rotate with constant angular momentum unless acted upon by an external torque
63
definition of a projectile
a body that is moving within a fluid (water or air), not in contact with the ground
64
factors affecting a projectiles distance (3 points)
- Height of release
- speed of release
- angle of release
65
ergogenic aid definition
a technique or substance used to enhance performance or recovery e.g. altitude training & steroids
66
pharmacological aid definition
increase the levels of hormones naturally produced by the body e.g. EPO
67
physiological aid definition
a technique influencing the physiological capacity of a particular body system e.g. blood doping & cooling aids
68
nutritional aids definition
a supplement, food or drink e.g. hydration
69
isotonic drinks advantages (3 points)
- replaces fluids lost by sweating
- boosts carbohydrates
- good for endurance events and team sports
70
isotonic drinks disadvantage
absorbed slower than hypotonic drinks
71
isotonic drink example
Lucozade sport
72
hypertonic drink advantages (2 points)
- replenishes glycogen stores after exercise
- good for post performance ultra endurance events
73
hypertonic drink disadvantages (2 points)
- not suitable during exercise, pulls water into digestive system
- absorbed very slowly
74
hypertonic drink example
Lucozade energy
75
hypotonic drink advantages (3 points)
- absorb very quickly
- good for hydration without carb boost
- good for dancers
76
hypotonic drink disadvantages
no carbs = not good on its own during long events
77
hypotonic drink example
water
78
benefits of hydration (4 points)
- regulate body temperature
- regulate HR
- maintain blood volume
- avoid dehydration
79
risks of dehydration (5 points)
- increased blood viscosity
- decrease blood flow
- increase lactic acid production
- early OBLA
- increased body temp
80
diet makeup (e.g.% of fats...)
fats = 25-30%
carbohydrates = 55-60%
protein = 15-20%
81
function of minerals (2 points)
- Iron: Hb (blood production)
- Calcium: bone growth
82
function of vitamins (2 points)
- Vit C for immunity (colds)
- for general health
83
fibre (2 points)
- digestion
- regularity of stool
84
water (2 points)
- maintain hydration
- blood plasma
85
OBLA
Onset Blood Lactate Accumulation
86
effects of OBLA (4 points)
- lower blood PH
- inhibition of enzyme action
- stimulation of pain receptors
- muscle fatigue
87
Describe ATP-PC system (3 points)
- ATP is broken down by AtPase leaving ADP and energy
- Creatine kinase breaks down P-C leaving phosphate molecule
- P joins with ADP to form ATP giving off energy
88
pros of ATP-PC system (2 points)
- last up to 10 seconds
- PC readily available
89
cons of the ATP-PC system (3 points)
- Low yield of ATP (2)
- limited stores of PC
- Only lasts for up to 10 seconds
90
Aerobic energy system
Aerobic glycolysis:
- Glycogen is broken down by glycogen phosphorylase forming glucose
- glucose is broken down by PFK forming Pyruvic acid + energy +2 ATP
- (Pyruvic acid + energy +2 ATP) + Coenzyme A forms Acetyle CoA
Krebs Cycle:
- Acetyle CoA + Oxaloacetic acid = Citric acid
- Citric acid enters the krebs cycle and releases 2 ATP, H2 and CO2.
- Oxaloacetic acid is regenerated
ETC:
- H + NAD & FAD = NADH & FADH
- H splits in the Cristae of the mitochondria releasing 34ATP andH2O
91
pros of aerobic energy system (3 points)
- large supplies of glucose, glycogen and fats available so can work for long periods of time
- high ATP yield (1:38 ratio ATP)
- No fatiguing by products
92
cons of aerobic energy system (3 points)
- Aerobic delay for O2 (3 min)
- Not good for max intensity
- takes approximately 20 mins for enough O2 to break down fats
93
Glycolytic energy system (3 points)
- Glycogen is broken down by Glycogen phosphorylase forming glucose
- glucose is broken down by PFK to form pyruvic acid + 2ATP + energy
- Pyruvic acid + energy +2 ATP is broken down by LDH to form Lactic acid due to lack of O2.
94
pros of Glycolytic energy system (4 points)
- large glycogen stores
- 1:2 glycogen:ATP
- No O2 delay
- good for intense work
95
cons of Glycolytic energy system (4 points)
- slower than ATP-PC
- Produces lactic acid
- stimulates pain receptors
- Causes OBLA
96
Draw EPOC graphs
sadly no photo so look it up
97
features of Alactacid component (fast) (5 points)
- takes 4L of O2 (extra)
- Full recovery takes 2-3 mins
- 50% of PC stores replenished in first 30 seconds
- replenishment of ATP and PC stores
- Restoration of myoglobin and haemoglobin with O2
98
features of Lactacid component (slow) (4 points)
- Takes 5-8 L of O2
- 1-24 hours for full recovery (depends on intensity)
- increase in HR, VR, TV, Q... all remain elevated
- converts lactic acid into: H2O, CO2, Protein and glycogen
99
the recovery process: CO2 removal (3 points)
- at the end of exercise CO2 levels are high
- CO2 is carried in blood when it combines with haemoglobin and then dissolves in plasma and water
- chemoreceptors detect the increase in CO2 and tell the CCC & RCC to keep ventilation and circulation elevated
100
the recover process: Glycogen replenishment (4 points)
- At the end of exercise glycogen stores have depleted because glycogen has been broken down for ATP resynthesis
- cori cycle will replenish a bit but a carb rich meal is vital
- optimum time = carb window
- alternate to a meal would be a hypertonic drink
101
techniques to speed up recovery (6 points)
- ice baths
- active recovery
- gels, powders, shakes
- compression wear
- rehydration
- sleep
102
energy intake
the total calories consumed in food and drink
103
energy expenditure
total calories used
104
daily energy expenditure calculation
BMR + physical activity + thermic effect
105
energy balance
the relationship between EE & EI
106
BMR
the lowest amount of calories needed to stay alive after 8 hours sleep and 12 hours fasting.
107
RMR
same as BMR but no 8 hours sleep and no 12 hours fasting
108
daily RMR
weight in kg x 22
109
MET
a physiological measure of EE during physical activity
110
thermic effect
calories used in the process of eating/digesting and absorbing food
111
aerobic capacity definition
the ability of the body to inspire, transport and utilise O2 to perform a sustained period of aerobic activity
112
VO2 max definition
the maximum volume of O2 inspired, transported and utilised per minute during exhaustive activity.
113
factor affecting VO2 max (IPM)
Individual physiological makeup
- more efficient cardiovascular and respiratory systems therefore increased VO2 max
114
factor affecting VO2 max (T)
Training
-Aerobic training = increased VO2 max by 10-20%
115
factor affecting VO2 max (A)
Age
- VO2 max peaks at 20 years then declines by 1% a year
116
factor affecting VO2 max (G)
gender
- males = higher VO2 max by 15-30%
117
direct gas analysis (4 points)
- athlete performs continuous, progressive exercise till exhaustion
- expired air is captured by a mask with a tube connected to flow meter and gas analyser
- concentrations of Co2 and O2 inspired and expired are graphed against intensity
- VO2 max can be calculated after
118
pros of Direct gas analysis (5 points)
- Direct measurement of VO2 max
- accurate and reliable
- can perform on multiple exercises
- can compare against averages
- sport specific
119
cons of Direct gas analysis (3 points)
- maximal test to exhaustion therefore cannot be used by elderly or those with health issues
- access to specialist equipment is required and is expensive
- not sport specific to all sports
120
multistage fitness test (4 points)
- a continuous submaximal test
- 20m shuttle runs
- increase in intensity
- measures aerobic power
121
pros of multistage fitness test (4 points)
- simple and easy to set up
- free
- instant results
- can compare to national average and future/past results
122
cons of multistage fitness test (4 points)
- due to continuous nature, may lack specificity to intermittent endurance sports such as football
- regulating test with large group may be difficult
- test familiarity may impact scores
- individuals may step off early depending on effort
123
12 minute cooper run (4 points)
- continuous running to achieve a max distance within 12 mins
- usually performed on a 400m running track with cones at intervals
- at the end of 12 minutes total distance is recorded
- maximum intensity test that predicts VO2 max
124
pros of 12 minute cooper run (4 points)
- large groups can perform the test simultaneously
- a subject can administer their own test
- cheap and simple
- can calculate VO2 max
125
cons of 12 minute cooper run (5 points)
- VO2 max is only a prediction
- exhaustion is limited by motivation
- cant be used by elderly and health conditions
- not spot specific
- test familiarity may impact results
126
queens college step test (5 points)
- 3 minutes long
- step = 41.2 cm high
- males = 24 steps/min
- females = 22 steps/min
- record HR 5 seconds after test finished for 15 seconds
127
pros of queens college step test (4 points)
- sub max test
- can be done by anyone
- simple and cheap
- HR easy to monitor
128
cons of queens college step test (4 points)
- VO2 max only a prediction
- HR recovery will vary depending on prior food and fluid intake
- not sport specific
- height may impact performer
129
target HR for warmup
50-60%
130
target HR for fat burning
60-70%
131
target HR for aerobic benefits
70-80%
132
target HR for anaerobic benefits
80-90%
133
target HR for VO2 max
90-100%
134
why use target HR intensities to guide training? (5 points)
- HR is a good indicator of work intensity
- different training zones target different benefits
- if a performer works below their target HR, no adaptations will occur/no training benefit
- if a performer works above their target HR, anaerobic benefits may occur/may fatigue quickly
- highly trained performers will work at the upper end of zones
135
continuous training description (3 points)
- long periods of moderate work without rest
- 60-80% HR
- 20-80 minutes
136
Fartlek training description (2 points)
- A type of continuous training
- well suited to games players as it mimes changes in intensity by varying pace, terrain, incline...
137
HIIT description (6 points)
- repeated periods of short duration, high intensity work mixed with periods of recovery
- work intensity = 90%+ of HR
- recovery intensity = 45-50% of HR
- work duration = 15-20 seconds
- recovery duration = work:rest 1:1 or 2:1
- 5 to 10 mins
138
physiological adaptations of HITT: cardiovascular system (2 points)
1. increase in red blood cells
2. hypertrophy of heart
139
physiological adaptations of HITT: respiratory (2 points)
1. increase strength of respiratory muscles
2. increased surface area of alveoli
140
physiological adaptations of HITT: muscular (2 points)
1. increased size and number of mitochondria
2. increased fast oxidative muscle fibres & increased aerobic capacity
141
physiological adaptations of HITT: metabolic (2 points)
1. Increased RMR
2. increased aerobic enzyme action
142
factor affecting strength (CSA)
Cross sectional area
- the greater the CSA of the muscle = increased strength
143
factor affecting strength (FT)
Fibre type
- the greater the % of fast glycolytic and oxidative = increased strength
144
factor affecting strength (G)
Gender
- Males = higher (average) strength than females
145
factor affecting strength (A)
Age
- men strongest in their 20s
- women strongest at 18
146
static strength definition
the ability to apply force to overcome a resistance without any movement occurring e.g. holding a plank
147
dynamic strength definition
the ability to apply force to overcome a resistance where movement occurs e.g. squat
148
maximum strength definition
the ability to produce a maximum amount of force in a singular muscular contraction e.g. knock out punch
149
explosive/elastic strength definition
the ability to produce a maximal amount of force over a series of rapid muscular contractions e.g. triple jump
150
strength endurance
the ability to sustain repeated muscular contractions over a period of time e.g. rowing
151
abdominal curl test (4 points)
- knees bent, feet on floor
- continuous sit ups at progressive intensity to exhaustion
- each sit up is times to an audio que
- test is over when two are failed in a row
152
pros of abdominal curl test (4 points)
- valid and reliable
- large groups can perform at same time
- isolate abdominals
- cheap and simple
153
cons of abdominal curl test (3 points)
- not sport specific
- test to exhaustion, not suitable for all
- good technique essential
154
the vertical jump test (4 points)
- mark height on wall with arm raised and feet flat
- mark highest point at top of jump
- measure difference and compare to standardised table
- best 3 jumps recorded
155
pros of vertical jump test (3 points)
- simple + quick to do
- using a formula, the data can be used to estimate power output
- test can be administered by the participant
156
cons of vertical jump test (3 points)
- doesn't isolate one muscle group
- only estimates explosive leg strength
- technique plays a large part
157
grip dynamometer test (5 points)
- adjust the grip for participants hand size
- participant zeroes dial and holds above their head
- arm is brought down as they squeeze the grip maximally
- attempt 3 times and swap hand
- compare results with standardised table
158
pros to grip dynamometer test (4 points)
- low cost
- very reliable
- simple
- can be done anywhere
159
cons to grip dynamometer test (3 points)
- only testing forearm muscles strength
- not sport specific
- specialist equipment needed
160
one rep max (3 points)
- select a free weight lift
- increase weight till only 1 rep is achievable
- 3 minutes rest in between attempts
161
pros of one rep max (3 points)
- gives a measure of max strength
- easy procedure on accessible equipment
- can test most muscle groups
162
cons of one rep max (3 points)
- difficult to isolate individual muscles
- trial and error may prompt early fatigue
- good technique is essential - avoid injury
163
multigym
a piece of equipment with a range of stations and adjustable weight stack
164
weights (2 points)
- free weights using dumbbells or barbells can be used to work specific muscle groups
- other muscles can also work as fixators to stabilise the movement
165
plyometrics (2 points)
- training involving bounding, jumping... this takes advantages of stretch reflex
- an eccentric contraction occurs first which causes a more forceful concentric contraction to follow
166
circuit training (3 points)
- periods of work on a series of exercise stations, followed by a relief interval where muscles recover
- this recovery may occur whilst a different muscle group is being worked
- can include free weights and body weight exercises, and usually targets strength endurance
167
strength training: physiological adaptation (MM&CT) (3 points)
muscle mass and connective tissues
- muscle hypertrophy
- muscle hyperplasia
- ligament and tendon strength increase
168
strength training: physiological adaptation (N) (2 points)
Neural
- increased recruitment of motor units containing fast glycolytic and fast oxidative muscle fibres
- force of contraction against due to stretch reflex being delayed
169
strength training: physiological adaptation (M) (3 points)
Metabolic
- increased anaerobic fuel stores
- increased anaerobic enzyme activity
- increased buffering capacity of lactic acid
170
flexibility definition
the range of motion around a joint or series of joints
171
static flexibility definition
the range of movement at a joint in a still position
172
static acute flexibility
when a performer themselves moves a joint to the point of resistance
173
static passive flexibility
when the joint is moves to the point of resistance with assistance
174
dynamic flexibility
the range of motion at the joint moving at speed
175
factor affecting ROM (TOJ)
Type of joint
- ball and socket = 3 planes
- hinge = 1
176
factor affecting ROM (LOSCT)
Length of surrounding connective tissue
- longer = greater ROM
177
factor affecting ROM (A)
Age
- flexibility decreases with age
178
factor affecting ROM (G)
gender
- females have more relaxin and oestrogen so more flexible
179
sit and reach test (static) (4 points)
- no shoes
- straight legs
- lean as far forwards as possible
- hold for two seconds
180
pros of sit and reach test (3 points)
- cheap
- easy to do
- standardised table to compare to
181
cons of sit and reach test (3 points)
- only measures lower body flexibility
- performer must warm up and not use as a dynamic stretch
- other joints cant be measured
182
Goniometry (3 points)
- a double armed angle ruler
- measured in degrees
- from a neutral start position to full ROM at specific joint
183
pros of Goniometry (2 points)
- can be used at any joint in any place
- as long as technique is correct, results are accurate and joint specific
184
cons of Goniometry (2 points)
- can be difficult to locate joint
- test is invalid and unreliable if done incorrectly
185
active stretching (2 points)
- beginner
- position is held for 10 seconds without assistance
186
passive stretching (2 points)
- taking a joint past point of resistance with assistance from partner or stretching aid
- held for 30 seconds
187
isometric stretching (4 points)
- a passive stretch is performed
- the stretched muscle undergoes an isometric contraction for 10 seconds
- resistance needed to ensure no movement takes place
- muscle then relaxed for 20 seconds
188
PNF stretching
- Assisted flexibility training using passive and isometric techniques to inhibit the stretch reflex and allow a greater ROM
step 1. passive stretch
step 2. agonist isometrically contracts
step 3. relax and repeat the passive stretch
189
dynamic stretching
using controlled movement, bounce or swinging motion to take a joint to the limit of its ROM
190
advantages of dynamic stretching
increased speed of contraction, makes it useful in a warm up for explosive performance
191
ballistic stretching
flexibility training method incorporating vigorous swinging or bouncing movements
192
advantages of ballistic stretching (2 points)
- sport specific
- brings adaptations quickly
193
disadvantages of ballistic stretching (2 points)
- can lead to injury is performer isn't flexible as it repeatedly activates stretch reflex
- can lead to muscle tears
194
causes of injury (4 points)
- impact
- overtraining
- inaccurate technique
- lack of preparation
195
how to prevent injury's (3 points)
- warm up/cool down
- wear appropriate footwear/clothing
- physio
196
signs of injury (4 points)
- blood
- swelling
- dislocation
- discolouration
197
symptoms of injury (3 points)
- pain/discomfort
- nausea
- inability to move joint
198
acute injury (2 points)
- sudden impact
- e.g. broken arm
199
chronic injury (3 points)
- over time
- continuous
- e.g. tennis elbow
200
concussion (4 points)
- brain injury
- knock to the head
- acute
- soft tissue
e.g. punch to the head
201
Hard tissue
bone
202
soft tissue
muscle, ligament, tendon
203
hard tissue injury's
broken bone, dislocation, fracture (acute)
204
soft tissue injury's
- sprained ankle
- torn hamstring
(acute or chronic)
205
what does SALTAPS stand for
See what happened
Ask what happened
Look
Touch the area
Active movement
Passive movement
Strength
206
SALTAPS: S (first one) (2 points)
See
- therapist may have seen the injury occur
- e.g. player rolling their ankle on a pitch
207
SALTAPS: A (first one) (3 points)
Ask
- clarify the cause of the injury
- Ask the athlete questions to get more details on the area of pain
- e.g. "talk me through what happened"
208
SALTAPS: L (4 points)
Look
- look at the area of pain and area around it
- check for signs of acute injury
- compare to other side of the body
- e.g. swelling on one side and not the other
209
SALTAPS: t (2 points)
Touch
- touch gently all areas around the injured joint
- touch injured area last. if touched first it may create positive pain response to other areas.
210
SALTAPS: A (second one) (2 points)
Active movement
- athlete moves the joint
- assess the ROM around the joint
211
SALTAPS: P (3 points)
Passive movement
- therapist moves the joint
- assess the ROM around the injured joint
- Compare ROM to other side
212
SALTAPS: S (last one) (3 points)
Strength
- assess for strength of injured limb in mid range of movement
- use isometric muscle strength testing
- keep an eye on athletes face for pain response
213
what does PRICE stand for
Protection
Rest
Ice
Compression
Elevation
214
PRICE: P (2 points)
Protection
- to prevent further injury
- e.g. sling or boot
215
PRICE: R (3 points)
Recovery
- promote recovery
- sometimes gentle movements can speed up recovery
- avoid movements that aggravate the pain
216
PRICE: I
Ice
- reduces swelling/pain
217
PRICE: c (2 points)
Compression
- apply force/bandage just below injury but not too tight
- decrease swelling
218
PRICE: E (3 points)
Elevation
- Above the heart to decrease blood flow to area
- reduce blood pooling
- this controls swelling which helps decrease pain
219
6R's responding to injury
Recognise
Remove
Refer
Rest
Recover
Return
220
6R's: first one
Recognise
- learn the signs and symptoms of a concussion so you understand when an athlete might have a concussion
221
6R's: second one
Remove
- if an athlete has a concussion or even a suspected concussion he or she must be removed from play
222
6R's: third one
Refer
- once removed from play the player should be referred immediately to a qualified healthcare specialist
223
6R's: fourth one
Rest
- players must rest from exercise until symptom free and then start a gradual return to play (GRTP)
224
6R's: Fifth one
Recover
- full recovery from the concussion is required before return
- includes no symptoms
225
6R's: sixth one
Return
- in order for safe return, athlete must be symptom free and cleared in writing from qualified healthcare professional trained in evaluating concussions
226
Exercise induced muscle damage definition
Pain experienced after intense exercise due to microscopic tears in the muscle fibres that cause swelling
227
what is another name for DOMS
Exercise induced muscle damage
228
what is exercise induced muscle damage caused by
Eccentric muscle contractions
229
symptoms of exercise induced muscle damage (2 points)
- soreness
- stiffness
230
treatment for exercise induced muscle damage
- usually disappears by 5-7 days
- relatively mild inflammation so doesn't need anti-inflammatory drugs
231
factors that reduce exercise induced muscle damage (5 points)
- cool down
- massage
- active, non weight-bearing exercise
- hydrotherapy
- Heat, cold, contrast therapy
232
benefits of stretching for rehabilitation (4 points)
- increases flexibility
- increases muscle relaxation
- decreases muscle soreness
- improves circulation
233
precautions of stretching for rehabilitation (2 points)
- don't use stretching during the acute inflammatory phase
- Take care with dynamic stretching due to risk of overstretching
234
recommendations with stretching for rehabilitation (3 points)
- Proceed stretching with an adequate warm up
- Heat can be applied to the area before stretching but can take care net to overstretch
- stretching should always be pain free
235
definition of a massage
a manual therapy used in the assessment, treatment and management of soft tissue injury and pain.
236
definition of lymphatic drainage
the carrying of waste products away from the tissues towards the heart.
237
benefits of massages (7 points)
- realigns deeper layers of connective tissue
- reduced muscle pain
- breaks down scar tissue
- improves circulation and blood supply to area
- improves lymphatic draining to decrease swelling
- increases the rate of removal of harmful bi-products
- increase the range of motion and flexibility.
238
Massage: inflammatory phase (3 points)
- dont apply in first 48 hours due to risk of increased damage
- can be used once inflammation has subsided
- can use gentle to moderate pressure
239
Massage: Repair phase (3 points)
- can assist in healing processes
- can align the new fibres that are forming as scar tissue
- use moderate pressure and massage along line of the tissue.
240
Massage: remodelling phase (4 points)
- can promote healing
- can increase blood flow
- can help align new fibres
- firm pressure and massage across line of tissue and along it.
241
Rehabilitation: advantages of heat (2 points)
- increase treatment of soft tissue injury's and provides pain relief
- vasodilation of blood vessels, increasing blood flow to injured site
242
Rehabilitation: disadvantages of heat (2 points)
- increases bleeding and swelling if applied within 24 hours of injury
- risk of burns
243
how to use heat in rehabilitation of injury's
apply for 15 minutes then rest for 5
244
Rehabilitation: advantages of cold (2 points)
- provides analgesia and decreases swelling
- vasoconstriction of blood vessels
245
Rehabilitation: disadvantages of cold
- ice burns and superficial nerve damage
246
how to use cold in rehabilitation of injury's
apply for 10-15 minutes
247
advantages of contrast therapy (3 points)
- decreases swelling and provides pain relief
- increased blood flow to injured site during heat part
- good for stress fractures, dislocations, sprains and DOMS
248
disadvantages of contrast therapy (2 points)
- increased risk of bleeding is used within 24 hours of injury
- risk of burns
249
advantages of Arthroscopic surgery (3 points)
- only small cuts to skin and less pain
- faster healing tie and less risk of infection
- can go home the same day as surgery
250
advantages of physiotherapy (4 points)
- helps restore movement post injury and can prevent injury's
- forms part of prehab and rehab
- takes a whole person approach and is individual to athlete
- provided by specially trained physios
251
Arthroscopic surgery (3 points)
- used to treat joint injury's
- surgeon will look at surfaces of bones and surrounding ligaments
- surgeon can treat torn cartilage by removal and sprained ligaments by repairing or reconstructing
252
what is surgery used for (3 points)
- removal of damaged tissue
- reconstruction of damaged tissue
- realignment of damaged tissue
253
treatments available from a physio (6 points)
- PRICE
- massage
- hot
- cold
- contrast
- acupuncture
254
open surgery (3 points)
- used to treat bone fractures and joint injury's
- surgeon will aim to recreate the pre injury anatomy by repairing damaged tissue
- surgeon can treat an unstable fracture by placing a metal plate, rod or pins in bone and can treat sprained ligaments
255
benefits of anti inflammatory drugs (4 points)
- buy over counter
- reduces pain
- reduces swelling
- can use for any injury
256
risks of anti inflammatory drugs (3 points)
- can inhibit natural healing
- could cause further injury's
- addictive
257
short term side effects of anti inflammatory drugs (3 points)
- rashes
- headaches
- nausea
258
long term side effects of anti inflammatory drugs (2 points)
- increased risk of cardiovascular complications
- gastrointestinal bleeding
259
definition of a warmup
activities performed before an event to prepare the body and mind for strenuous exercise, to minimise the risk of sports injury and to optimise performance
260
how long should a cool down last?
30 minutes
261
3 key elements of a warm up
1. pule raising activity
2. dynamic stretching of major muscle groups
3. sports specific movement drills
262
2 key elements of a cool down
1. light physical activity to maintain elevated HR
2. static or PNF stretching
263
Do's of a warm up (3 points)
- gradually increase intensity
- use dynamic stretches specific to sport and muscle groups
- include acceleration, deceleration and change of direction
264
how long should a warm up be
30 minutes
265
definition of a cool down
activities performed after event to promote recovery from more strenuous exercise and to allow the body to return gradually to its pre exercise state
266
benefits of dynamic stretching: warmup (2 points)
- releases synovial fluid inside joints
- lengthens connective tissue which increases coordination between antagonistic muscle pairs and improves range of motion.
267
things not to do in a warm up and why
- dont perform static stretching as it decreases contractile strength
268
things not to do in a cool down (1 point)
- expect to alleviate signs of DOMS - this is caused by micro tears in muscles so the damage is already done
269
Do's of a cool down (3 points)
- cool down effectively and completely
- decrease the intensity
- perform the type of exercise that was done in the event
270
benefits of static stretching in a cool down (2 points)
- static or PNF stretching relaxes the muscles fibres
- decreases tension in the muscle and promotes recovery.
271
Articulating bones: Shoulder
scapula and humorous
272
injury prevention: extrinsic risk factors (7 points)
- poor technique
- playing surface
- poor training programme
- other players
- safety hazards
- environmental factors
- incorrect clothing: equipment and footwear
273
Injury prevention : intrinsic risk factors: other individual variables (7)
- leg length difference
- posture and alignment
- age
- injury history
- training effects
- nutrition
- fitness
274
Articulating bones: Elbow
Humorous, radius and ulnar
275
Articulating bones: Wrist
Radius, ulnar and carpels
276
Articulating bones: Hip
Pelvis and femur
277
Articulating bones: Knee
Femur and tibia
278
Articulating bones: Ankle
Tibia, fibula and talus
279
Type of bone: Femur
Long
280
Type of bone: Phalanges
short
281
Type of bone: Cranium
Flat
282
Type of bone: Vertebrae
irregular
283
Type of bone: Patella
Sesamoid
284
Ball and socket joints
Shoulder and hip
285
Hinge joints
elbow, knee, ankle
286
Condyloid joints
wrist
287
sagittal plane (3 points)
- divides the body left and right
- flexion, extension, plantar flexion, dorsi flexion
- e.g. bicep curl
288
Frontal plane (3 points)
- Divides the body front and back
- Adduction and abduction
- e.g. lateral raise
289
transverse plane (3 points)
- divides the body top to bottom
- horisontal flexion and extension
- e.g. a spin
290
anterior deltoid causes
flexion at the shoulder
291
posterior deltoid causes
extension at the shoulder
292
medial deltoid causes
abduction at the shoulder
293
latissimus dorsi causes
abduction at the shoulder
294
pectoralis major causes
horizontal flexion at the shoulder
295
teres minor coauses
horizontal extension at the shoulder
296
bicep brachii causes
flexion at the elbow
297
tricep brachii causes
extension at the elbow
298
wrist flexor causes
flexion at the wrist
299
wrist extender causes
extension at the wrist
300
iliopsoas causes
flexion at the hip
301
gluteus maximus causes
extension at the hip
302
Adductor longus causes
adduction at the hip
303
gluteus medius causes
abduction at the hip
304
bicep femoris causes
flexion at the knee
305
rectus femoris causes
extension at the knee
306
gastrocnemius causes
plantarflexion at the ankle
307
tibilalis anterior
dorsiflexion at the ankle
308
structural characteristics of slow oxidative muscle fibres (7 points)
- red
- small
- many capillaries
- high myoglobin concentrate
- low glycogen stores
- many mitochondria
- low PC stores
309
structural characteristics of fast oxidative muscle fibres (7 points)
- pink
- medium size
- many capillaries
- high myoglobin concentrate
- medium glycogen stores
- many mitochondria
- medium PC stores
310
structural characteristics of fast glycolitic muscle fibres (7 points)
- white
- large
- very few capillaries
- low myoglobin concentrate
- high glycogen stores
- few mitochondria
- high PC stores
311
functional characteristics of slow oxidative muscle fibres (6 points)
- low contractile strength
- slow contractile speed
- slow rate of fatigue
- high aerobic capacity
- low anaerobic capacity
- best suited to marathon runner
312
functional characteristics of fast oxidative muscle fibres (6 points)
- high contractile strength
- fast contractile speed
- medium rate of fatigue
- medium aerobic capacity
- medium anaerobic capacity
- best suited to team sports player
313
functional characteristics of fast glycolytic muscle fibres (6 points)
- high contractile strength
- fast contractile speed
- fast rate of fatigue
- low aerobic capacity
- high anaerobic capacity
- best suited to 100m sprinter
314
motor units 5 marker
1. signal gets picked up by dendrites
2. signal travels down the Axon - Sodium floods the Axon
3. The signal reaches the neuromuscular junction
4. Action potential reaches the synapse
5. The neurotransmitter called Acetylcholine carries the signal across the synapse
6. this causes a muscular contraction
(all or none law- if charge below threshold no muscle fibres will contract, if above then they all will)
315
pathway of blood
Right atrium
tricuspid valve
right ventricle
pulmonary valve
pulmonary artery
lungs
pulmonary vein
left atrium
bicuspid valve
left ventricle
aortic valve
aorta
rest of body
vena cava
316
conduction system description (5 points)
- impulse initiated by the SA node
- the impulse travels across both atria
- the impulse then goes to the AV node
- it then travels down the bundle of his
- it then goes up the purkinje fibers
317
how does the conduction system control the cardiac cycle (5 points)
1. during the diastole phase both atria fill with blood
2. the blood then moves down into the ventricles
3. this then fires the SA node causing atrial systole
4. the remainder of the blood moves into the ventricles
5. the action potential then travels to the AV node, down the bundle of his and up the purkinje fibres causing ventricular systole
318
end diastolic volume
the volume of blood in the ventricle at the end of relaxing/filling phase
319
end systolic volume
the volume of blood remaining in the ventricles at the end of the contraction phase
320
equation for systolic volume
EDV-ESV
321
cardiac output definition
the volume of blood ejected out of the left ventricle per minute
322
Describe (and draw if you can) a stroke volume graph (3 points)
1. starts at 70ml
- EDV increases and ESV decreases as heart contracts harder with more force
2. Heart can only get so big so SV plateaus
3. cardiovascular drift occurs because heart is beating too fast to fill with blood
323
Describe (and draw if you can) a sub maximal HR graph (5 points)
1. anticipatory rise from 50-60BPM due to adrenaline
2. HR increase to meet O2 demand
3. HR plateaus, demand is met
4. stage 1 of recovery
5. stage 2 of recovery
324
Describe (and draw if you can) a maximal HR graph (5 points)
1. anticipatory rise from 50-60BPM due to adrenaline
2. HR increase to meet O2 demand
3. demand is never met = no plateau
4. recovery stage 1
5. recovery stage 2 (longer than sub max)
325
Describe (and draw if you can) a cardiac output (Q) graph
1. Q increases proportionately to intensity (because HR and SV increase)
2. Q plateaus as intensity continues to rise towards max (cardiovascular drift)
326
Average person: resting HR
70 BPM
327
Average person: sub max HR
100 BPM
328
Average person: max HR
220-age (BPM)
329
Average person: resting SV
70ml
330
Average person: sub max SV
100ml
331
Average person: max SV
100ml but will decrease (cardiovascular drift)
332
Average person: resting Q
5 L/min
333
Average person: sub max Q
10 L/min
334
Average person: Max Q
20 L/min
335
Trained athlete: resting HR
50 BPM
336
Trained athlete: Sub max HR
120 BPM
337
Trained athlete: Max HR
220-age (BPM)
338
Trained athlete: Resting SV
100ml
339
Trained athlete: Sub max SV
200ml
340
Trained athlete: Max SV
200ml (but will decrease)
341
Trained athlete: Resting Q
5 L/min
342
Trained athlete: Sub max Q
24 L/min
343
Trained athlete: Max Q
40 L/min
344
How does neural control increase HR during exercise? (7 points)
- receptors
- Medulla oblongata
- CCC
- Sympathetic nervous system
- accelerator nerve
- increased firing of the SA node
- increased HR
345
How does neural control increase HR during recovery? (7 points)
- receptors
- medulla oblongata
- CCC
- parasympathetic nervous system
- Vegus nerve
- decreased firing of SA node
- decrease HR
346
internal factors affecting HR (2 points)
1. increased temperature
- causes increased speed of sympathetic nervous system
- increased firing of SA node
- increased HR
2. Increased venous return
- increased volume of blood returning to the heart
- causing increased stretching of walls of heart
- increase HR, SV and Q
347
extrinsic factor affecting HR
1. Hormonal factors
- Adrenaline is released from the adrenal glands
- this stimulates the sympathetic nervous system
- increased HR
- also increases force of cardiac contractions
- increased SV and Q
348
vascular shunt definition
the redistribution of Q from rest to exercise
349
where is the majority of blood at rest
organs
350
where is the majority of blood during exercise
muscles
351
explain the redistribution of Q from rest to exercise (5 points)
- at rest majority of Q goes to organs
- during exercise majority of Q goes to muscles
- during exercise arterioles and Pre-capillary sphincter vasodilate at muscles
- however during rest both vasoconstrict at muscles
- opposite happens at organs
352
blood pressure definition
the force exerted by the blood against the walls of the blood vessels
353
formula for blood pressure
systolic ÷ diastolic
354
why does blood pressure increase during exercise
- because blood vessels are blocked by sustained static muscle contractions which restrict blood flow
355
pathway of air (7 points)
- nose and mouth
- pharynx
- larynx
- trachea
- Bronchi
- Bronchioles
- alveoli
356
external respiration description
lungs
- high concentration of O2
- High partial pressure of O2
- opposite for CO2
haemoglobin
- Low concentration of O2
- Low partial pressure of O2
- opposite for CO2
357
internal respiration description
Muscle
- Low concentration of O2
- Low partial pressure of O2
- opposite for CO2
haemoglobin
- High concentration of O2
- High partial pressure of O2
- opposite for CO2
Causes steep diffusion gradient
358
Oxyhemoglobin dissociation curve: association
when O2 combines with haemoglobin
359
Oxyhemoglobin dissociation curve: saturation
the amount of O2 associated with haemoglobin (%)
360
Oxyhemoglobin dissociation curve: Disassociation
when O2 releases haemoglobin
361
what does the Oxyhemoglobin dissociation curve show
the relationship between partial pressure of O2 and % saturation of haemoglobin.
362
effect of exercise on gaseous exchange during internal respiration: O2 (2 points)
- muscles using more O2 = decreased pp of O2 in muscles
- steeper diffusion gradient = more O2 disassociate from haemoglobin
363
effect of exercise on gaseous exchange during internal respiration: CO2 (2 points)
- muscles increase CO2 meaning pp of CO2 inside muscles
- steeper diffusion gradient = more CO2 diffuses into blood
364
effect of exercise on gaseous exchange during internal respiration: Body temperature
increase body temperature making O2 disassociate from haemoglobin more readily
365
effect of exercise on gaseous exchange during internal respiration: acidity
increase in acidity making O2 disassociate more readily from haemoglobin
366
Describe the process of internal respiration that allows for more O2 to diffuse into the muscle (8 points)
- High PP and concentration of O2 in haemoglobin and low PP and concentration of O2 in muscles
- causes steep diffusion gradient
- low PP and concentration of CO2 in haemoglobin and high PP and concentration of CO2 in muscles
- creates steep diffusion gradient
- CO2 disassociates its self with the muscle and diffuses into haemoglobin causing O2 to diffusing into muscle
- Increase in body temp causes more O2 to disassociate from haemoglobin
- increase in acidity in haemoglobin causes more O2 to disassociate
- Bohr shift effect (Oxyhemoglobin dissociation curve shifts to the right)
367
Bohr shift effect
Oxyhemoglobin dissociation curve shifts to the right
368
Mechanics of breathing: inspiration at rest (5 points)
- Diaphragm contracts and flattens
- external intercostal muscles contract pulling ribs and stomach up and out
- causes thoracic cavity to increase
- pressure in the lungs decreases
- air rushes in
369
Mechanics of breathing: expiration at rest
passive (the opposite of inspiration)
370
Mechanics of breathing: inspiration during exercise (3 points)
- Diaphragm contracts and flattens with more force
- external intercostals contract harder with more force
- additional muscles such as the sternocleidomastoid, scalenes and pectoralis minor all contract pulling ribs up and out.
371
Mechanics of breathing: expiration during exercise (5 points)
- Diaphragm relaxes and raises further
- External intercostals relax further
- rectus abdominis and obliques contract forcing diaphragm up faster
- internal intercostals contract bringing ribs and sternum in harder
- air rushes out the lungs
372
Breathing frequency definition
the number of breaths per minute
373
breathing frequency at rest for an untrained athlete
12-15 breaths per minute
374
breathing frequency during max intensity for an untrained athlete
40-50 breaths per minute
375
breathing frequency during max intensity for a trained athlete
50-60 breaths per minute
376
breathing frequency at rest for an trained athlete
11-12 breaths per minute
377
tidal volume definition
the volume of air inhaled and exhaled during a normal breath
378
tidal volume during max intensity for an untrained athlete
2.5-3 Liters
379
tidal volume at rest for a trained athlete
500 ml
380
tidal volume during max intensity for a trained athlete
3-3.5 Liters
381
tidal volume at rest for an untrained athlete
500 ml
382
minute ventilation definition
the volume of air inhaled or exhaled over one minute
383
minute ventilation during max intensity exercise for a trained athlete
160-210 l/min
383
minute ventilation during maximal intensity exercise for an untrained athlete
383
minute ventilation at rest for an untrained athlete
6-7.5 l/min
384
minute ventilation at rest for a trained athlete
100-150 l/min
385
equation for minute ventilation
breathing frequency x tidal volume = minute ventilation
386
method to calculate breathing frequency, tidal volume and minute ventilation
- use a spirometer to measure inspired and expired air
- calculate minute ventilation from these
387
neural control and mechanics of breathing: rest inhalation (4 points)
- chemo and proprio receptors
- medulla oblongata
- phrenic nerve & diaphragm contracts
or
- intercostal nerve & external intercostals contract
388
neural control and mechanics of breathing: exercise inhalation (6 points)
- chemo and proprio receptors
- medulla oblongata
- phrenic nerve & diaphragm contracts harder
or
- intercostal nerve & external intercostals contract harder
- additional muscles contract (scalenes)
- increased rate of breathing
389
neural control and mechanics of breathing: exercise expiration (4 points)
- increased depth of breathing triggers baroreceptors
- activates the expiratory additional muscles (obliques)
- forces air out lungs
- increased rate of breathing
390
blood consists of
45% cells and 55% plasma
391
what two ways can O2 be carried
1. Haemoglobin (97%)
2. Blood plasma (3%)
392
what three ways can CO2 be transported
1. dissolved in water and carried as carbonic acid (70%)
2. Carried with haemoglobin, Carbaminohemoglobin (23%)
3. dissolved in blood plasma (7%)
393
Responses to exercise: Breathing frequency (look up graph) (2 points)
- breathing frequency increases proportionately to exercise until maximal breathing frequency is achieved around 50-60 breaths per min
- in sub max it can plateau as it meets O2 supply
394
Responses to exercise: tidal volume (look up graph) (2 points)
- TV initially increases proportionately with exercise intensity at sub max, up to 3 litres
- Tv plateaus during sub max due to increased breathing rate towards max intensity requiring too much muscular effort
395
Responses to exercise: minute ventilation (look up graph) (3 points)
- VE = F x TV
- response to exercise is a combination of the two
- increases proportionally
396
minute ventilation graph (submax) (4 points)
1. initial anticipatory rise in VE
2. a rapid increase in VE fur to increase in TV and F
3. steady state of VE as O2 supply meets demand
4. An initially rapid then more gradual decrease in VE to resting levels
397
minute ventilation graph (max) (3 points)
1. VE doesn't plateau as it never meets O2 demand
2. TV will plateau but F will increase
3. recovery = rapid decrease & slower decrease
398
what do Hypoxic conditions cause
an increase in F, TV and MV (hyperventilation)
399
short term effects of altitude: External respiration (4 points)
- decrease in O2 availability in the lungs
- Decrease pp of O2 in the alveoli
- shallow diffusion gradient
- slower & less O2 diffuses
400
short term effects of altitude: Blood
less oxyhemoglobin in the blood
401
short term effects of altitude: internal respiration (3 points)
- decrease partial pressure of O2 in the blood
- shallow diffusion gradient
- less O2 diffuses into muscles
402
short term effects of altitude: on athlete (aerobic) (2 points)
- aerobic performance decreases
- early fatigue
403
altitude acclimatisation
adapting to less O2 (takes 3 weeks)
404
short term effects of altitude: on athlete (anaerobic)
- no affect
405
atmospheric pressure
the amount of pressure the air exerts (less with altitude)
406
long term effects of altitude: cardiovascular adaptations (4 points)
- increased capillary density around alveoli and muscles
- increase in EPO release
- increase haemoglobin content in blood
- increase O2 carrying capacity of blood
407
long term effects of altitude: respiratory adaptations (3 points)
- increase surface area of alveoli
- increased capacity for diffusion during internal and external respiration
- increase strength of respiratory muscles
408
Altitude
the height above sea level
409
hypoxia
a condition where there is less O2
410
Starlings law (2 points)
- The more blood returning to the heart = the more blood that comes out the heart
- therefore an increase in venous return = an increase in SV and Q
411
pocket valves
valves in the veins that only allow the blood to travel back to the heart
412
skeletal muscle pump
during movement the skeletal muscle pump squeezes the veins forcing blood towards the heart
413
respiratory muscle pump
the pressure changes in the thoracic cavity during breathing, this puts pressure on the abdominal veins which helps pull the blood up to the heart
414
smooth muscle (2 points)
- venoconstriction of the veins
- the smooth muscle in the vessel walls help to move blood back to the heart
415
gravity from above the heart
gravity moves blood from areas of the body that are above the heard down towards it.
416
which two venous return mechanisms work harder during exercise.
skeletal and respiratory muscle pumps
417
why does blood pooling occur
if there is insufficient pressure to push blood back towards the heart
418
where does blood pooling occur
in pocket valves
419
why is an active cool down important to prevent blood pooling
an active cool down maintains the respiratory and skeletal muscle pumps aiding venous return
420
periodisation of training definition
structured programme that has long, medium and short term goals. Its purpose is to peak at the right time
421
macrocycle (2 points)
- a long term training plan (typically over one year) to reach a long term goal
- e.g. preparing for olympics
422
mesocycle (3 points)
- a mid term plan (typically over 10 weeks) to reach a mid term goal
- several mesocycles in a macrocycle
- e.g. a gymnast will aim to develop their fitness with focus on flexibility and strength
423
microcycle (3 points)
- a short term training plan (one week) to reach a short term goal
- several microcycles in a mesocycle
- e.g. gymnast will start conditioning work to improve their basic fitness
424
preparatory phase of training (2 points)
- off season: general fitness training to create base for...
- pre season: more specific fitness work, and progression used to increase training intensity
425
competition phase of training (3 points)
- maintenance of fitness: principle of moderation applied to avoid injury
- focus on tactics and strategy
- tapering used to optimise performance
426
transition phase of training (3 points)
- recovery from competition season
- light training to avoid excessive reversibility
- treatment of any injury's
427
tapering (3 points)
- a gradual reduction of training volume, time and intensity before major competition
- includes extending rest periods in interval training or rest between sets
- fuel stores are maximised allowing for longer periods of high intensity
428
Asthma definition (2 points)
- A condition that reduces the amount of O2 getting into the lungs
- it is a reversible narrowing of the respiratory airways and makes it difficult for a person to breath
429
symptoms of asthma (4 points)
- coughing
- breathlessness
- chest tightness
- wheezing
430
triggers of asthma (3 points)
- includes allergens, pollen and dust
- can be caused by exercise
- can be worsened on cold days and during high intensity exercise
431
ways in which asthma suffers can overcome the problem (5 points)
- medical inhalers
- warmup
- Inspiratory muscle training
- diet (lots of water and minerals, less salt)
- caffeine
432
medical inhalers (blue)
bronchodilator
- used during exercise to relieve symptoms and can be used before to relax airways
433
medical inhalers (brown) (2 points)
- everyday use
- help to prevent the symptoms of asthma
434
how asthma affects performance (4 points)
- can cause unconsciousness
- limit performance
- limits aerobic athletes with lack of O2
- reduces tidal volume and efficiency of gaseous exchange increasing lactic acid build up
435
chronic obstructive pulmonary disease (COPD) definition
a term used to describe a condition of the ling where the airways become inflamed and narrow
436
effects of COPD (4 points)
- thickening of bronchiole walls
- increased mucus production
- damage to alveoli
- decrease in tissue elasticity
437
symptoms of COPD (4 points)
- persistent coughing
- breathing difficulty
- regular chest infections
- reduced lug capacity
438
effects of training on respiratory diseases (4 points)
- increase strength of respiratory muscles
- decreased resting and sub max frequency of breathing - reduces onset of fatigue
- maintains full use of lung elasticity which decreases risk of COPD
- IMT increases airflow and alleviates breathlessness
439
effects of exercise on the respiratory system (general health and how it can alleviate asthma) (4 points)
- increased surface area of the lungs
- increased capillary density around alveoli which aids gaseous exchange
- increased elasticity of alveoli which increases respiratory volumes
- increase in strength of respiratory muscles
440
effects of smoking on the respiratory system (8 points)
- decreases the efficiency to supply O2 to muscles
- carbon monoxide reduces amount of O2 absorbed in blood
- HB has greater affinity to CO than O2
- decreased gaseous exchange
- increases likelihood of respiratory diseases
- damage to respiratory structures
- tar coats the airways and inhibits gaseous exchange
- impairs lung function
441
sedentary lifestyle definition
an inactive lifestyle
442
atherosclerosis definition
a condition where fatty plaque builds up in the walls of arteries causing their walls to harden and their lumen to narrow
443
coronary heart disease (CHD) definition
a condition where fatty plaque builds up in the walls of the coronary arteries causing them to narrow and reduce blood supply to the heart. may lead to angina and heart attacks
444
Coronary arteries
blood vessels that supply O2 rich blood to the entire heart muscle
445
angina definition
partial blockage of a coronary artery causing chest pain due to lack of O2 to heart muscle
446
heart attack
a complete blockage of a coronary artery causing total restriction of O2 to heart muscle
447
coronary risk factors definition
conditions or habits that increase the risk of CHD
448
coronary risk factors (6 points)
- sedentary lifestyle
- overweight or obese
- smoking
- high LDL cholesterol
- hypertension
- unhealthy diet
449
hypertension definition
high blood pressure, often caused due to atherosclerosis
450
stroke definition
a 'brain attack' caused when O2 supply to the brain is cut off
451
LDL cholesterol definition
bad cholesterol. high in blood fats that deposit on the walls of arteries causing atherosclerosis and CHD
452
HDL cholesterol definition
good cholesterol. Low in blood fats and removes LDL cholesterol from walls of arteries and transports to liver
453
a sedentary lifestyle that is high in coronary risk factors increases the chance of: (8 points)
- Atherosclerosis
- CHD
- heart attack
- stroke
- low HDL cholesterol
- high LDL cholesterol
- angina
- hypertension
454
healthy lifestyle effects on: Heart (5 points)
- cardiac hypertrophy
- increased SV
- decreased resting HR
- more efficient heart
- decreased cardiovascular strain
455
healthy lifestyle effects on: blood vessels (2 points)
- increased efficiency of coronary arteries/increased O2 delivery to heart muscle
- increased elasticity of artery walls/more efficient vasodilation and vasoconstriction
456
healthy lifestyle effects on: blood (2 points)
- decreased blood fats and LDL cholesterol/increased HDL cholesterol
- decreased blood viscosity/increased blood flow/decreased blood pressure
