Flexibility
Range of movement at a joint
Cardiovascular Endurance
Ability to continuously exercise without tiring
Balance
Ability to keep a body's centre of mass over its base support
Strength
The ability of your muscles to exert a force.
Coordination
Ability to use different body parts together accurately and fluently
Agility
Ability to change direction with speed
Power
Combination of speed and strength
Muscular Endurance
Ability of a group of muscles to repeatedly contract without tiring
Speed
Ability of the body or parts of the body to move quickly
Reaction Time
The time taken to respond to a stimulus.
Test for cardiovascular endurance
12 minute cooper run
Test for muscular endurance
press up or sit up test
Test for speed
30m sprint
Test for strength
Hand grip dynamometer test
Test for power
standing broad jump
Test for flexibility
sit and reach
Test for agility
Illinois agility test
Test for balance
Standing stork test
Test for coordination
hand ball toss
Test for reaction time
Ruler drop test
What is the function of red blood cells
transport oxygen around the body
Define vasodilation
Muscles in the blood vessels relax, causing lumen to widen to enable increased blood flow
What is diastole?
Relaxation of the heart
What is systole?
Contraction of the heart
What is the correct order of the cardiac system
Deoxygenated blood enters right atrium.
Tricuspid valve opens, filling right ventricle.
Blood moves to lungs via pulmonary artery, semilunar valves close.
Oxygenation occurs in lungs.
Oxygenated blood enters left atrium via pulmonary vein.
Bicuspid valve opens, blood enters left ventricle.
Oxygenated blood is ejected via aorta for body distribution
Right atrium → Tricuspid valve → Right ventricle → Pulmonary artery → Lungs → Pulmonary vein → Left atrium → Bicuspid valve → Left ventricle → Aorta
What is heart rate?
The number of times the heart beats per minute
What is stroke volume?
the volume of blood pumped from the left ventricle per beat
What is cardiac output?
Volume of blood ejected by the heart in one minute:
cardiac output = heart rate x stroke volumne
How is blood distributed around the body during exercise
Blood goes around the body
Delivers oxygen to working muscles
Muscles that need oxygen the most receive it the most instead of other areas
What is an artery?
A blood vessel that carries oxygenated blood away from the heart
Describe the structure of arteries
thick muscle and elastic fibre walls
narrow lumen to maintain high blood pressure
What is a capillary?
Very tiny, branching blood vessel where gas exchange occurs.
Describe the structure of capillaries
Tiny blood vessels made of a single layer of cells, making the exchange of substances between blood and tissues.
What is a vein?
a vessel that carries Deoxygenated blood to the heart
Describe the structure of a vein
thin walls because blood pressure is low and valves to prevent backflow.
Define respiration
The transport of air from outside the body to cells inside the body
What is breathing rate?
number of breaths inspired (taken) per minute
What is minute ventilation?
The volume of gas inhaled and exhaled in a minute
Equation for minute ventilation
tidal volume x respiratory rate, Vê = Vr x RR
What are alveoli?
tiny air sacs in the lungs
Name the parts of the respiratory system
Trachea, bronchi, lungs, bronchioles, alveoli , diaphragm, intercostal muscles, ribs
Give example of sport which would involve anaerobic exercise
short distance sprint
Give example of sport which would involve aerobic exercise
tennis
aerobic respiration equation
glucose + oxygen -> carbon dioxide + water
Anaerobic respiration equation
glucose --> lactic acid + energy
What is lactic acid?
a colorless syrupy organic acid formed in sour milk and produced in the muscle tissues during strenuous exercise.
How does lactic acid affect performance
Can cause muscle pain and cramps
anaerobic respiration ...
Doesn't require oxygen
Short-term effect of exercise
Increased cardiac output
Increased muscle temperature
Long term effects of exercise
Muscular endurance and strength increases
Denser bones
Heart becomes bigger and stronger
Train harder/longer
Denser bones
Name all parts of the muscular system
Deltoid, pectorals, biceps, abdominals, quadriceps, trapezius, triceps, latissimus dorsi, gluteals, hamstrings, gastronemius: calf
Define agonist
The muscle responsible for instigating the movement by contracting
Define antagonist
The muscle that allows the movement to happen by relaxing
Define fixator
Muscles that stabilise other areas of the body required
First class lever
effort, fulcrum, load ( EFL ), neck
Second class lever
fulcrum, load, effort ( FLE ), ankle
Third class lever
fulcrum, effort, load ( FEL ), elbow
Define mechanical advantage
The ability of a lever system to move a large load with a small force
Describe the lever in a lever system
The bone
Describe the fulcrum in a lever system
The joint
Describe the effort in a lever system
The force from the muscles
Describe the load in a lever system
Weight of the body part/ an object
Planes of Movement: SAGITTAL
Allows flexion, extension - bicep curl - walking
Planes of movement: FRONTAL
line runs from front to back through the centre of the body. For example, when a person performs a cartwheel they are rotating about the frontal axis.
Planes of movement: TRANSVERSE
passes through the middle of the body and divides the body horizontally in an upper and lower half. eg hip rotation in a golf swing, twisting in a discus throw, pivoting in netball, spinning in skating.
Axes of Rotation: Longitudinal
line runs from top to bottom through the centre of the body. For example, when a skater performs a spin they are rotating around the longitudinal axis.
Plane - Transverse
passes through the middle of the body and divides the body horizontally in an upper and lower half. eg. hip rotation in a golf swing, twisting in a discus throw, pivoting in netball, spinning in skating.
Axes of Rotation: Frontal
Horizontal front to back
Plane - Frontal
Allows adduction, abduction
Axes of Rotation: Transverse
left to right through the centre of the body. For example, when a person performs a somersault they rotate around this axis.
Plane - Transverse
Allows flexion, extension
Name all synovial joints
Ball and socket, hinge, Pivot
Movement of hinge joint
flexion and extension
Elbow joint articulating bones- humerus, ulna and radius
Knee joint articulating bones - femur and tibia
Movement of ball and socket joint
flexion, extension, adduction, abduction, and rotation
Hip joint - articulating bones - pelvis and femur
Shoulder joint - articulating bones- humerus and scapula
What is a synovial joint?
freely moveable joint
What are ligaments?
Strong connective tissue that connects bone to bone to prevent extreme movement, keeps joints stable
What are tendons?
tough tissue that connects muscle to bone, often put under pressure during sport
What is cartilage?
Tough, smooth but flexible tissue that covers articulating ends of bones, reduce friction, absorbs shock to protect joints and are lubricated with synovial fluid
Define articulating bones
Bones that are directly involved in movement
Name the acronym for principals of training
S(pecifity)
P(rogession)
O(verload)
R(eversibility)
T(ime bound)
Recall FITT principles of training
Frequency
Intensity
Time
Type
Describe continuous training
exercise which stays at the same pace
Describe fartlek training
Continuous workout but with varied speeds and terrains. Improves both aerobic and anaerobic fitness
Describe interval training
alternating periods of high intense exercise with periods of rest
Describe circuit training
Performing a series of exercises, one after the other, with minimal rest
Describe high intensity interval training ( HIIT )
training that uses short bursts of very intense exercise interspersed with only a few minutes of rest or low-intensity exercise. Improves power output
Describe weight training
physical training that involves lifting weights
Describe plyometric training
type of training which trains muscles to be more explosive
What does PPE stand for?
Personal Protection Equipment
Name the 5 categories in prevention for injury
Footwear( appropriate/specific)
PPE
Level of competition
Age, gender, ability, weight
Lifting correctly
Warm up/Cool down
Hazards of sport hall
equipment not stored/ used properly
any liquid on the floor
inadequate run off area
Hazards of fitness suite/ Gym
too many people: overcrowded
equipment not stored correctly
supervision
wet floor
poor technique
Hazards of artificial surface/ Astro
appropriate footwear
weather
quality of Astro
appropriate run off area
Hazards of grass areas
poop
litter
Hazards of swimming pools
slippery surfaces
ph of water
signs of deep end