Applied Anatomy and Physiology & Sports Psychology Lecture Notes

Flashcards generated from lecture notes on applied anatomy, physiology, and sports psychology.

What is the function of tendons?

Connects muscle to bone.

What is the function of ligaments?

Connects bone to bone.

What is the role of synovial fluid?

Lubricates joints reducing friction.

What is the function of the synovial membrane?

Produces synovial fluid.

What is the role of the joint capsule?

Surrounds and protects the joint, giving stability.

What is the role of cartilage in a joint?

Reduces friction, protection.

What is the function of bursae?

Tiny sacs of synovial fluid to reduce friction.

What movements does a hinge joint allow and where can these be found?

Allows flexion and extension. Example: elbow, knee.

What movements does a ball and socket joint allow?

Allows all movements.

What is flexion?

Reducing of the angle at a joint.

What is extension?

Lengthening of joint, enlargement of angle.

What is abduction?

Movement away from the midline of the body.

What is adduction?

Movement towards the midline of the body.

What is circumduction?

Circular motion, small.

What is rotation?

Circular motion of limb at joint, big.

What is dorsiflexion?

Reducing of angle between foot and shin.

What is plantarflexion?

Ankle pushing towards floor, extension of angle between foot and shin.

What is an agonist muscle?

Contracting muscle that gets shorter and creates force.

What is an antagonist muscle?

Relaxing muscle that gets longer to allow movement.

What happens to the muscle during an isometric contraction?

Muscle doesn’t change length but does contract.

What happens to the muscle during a concentric contraction?

Muscle contracts and gets smaller.

What happens to the muscle during an eccentric contraction?

Muscle gets longer.

What is the pathway of air?

Mouth/nose, trachea, bronchi, bronchioles, alveoli.

What occurs during gas exchange?

Oxygen diffuses into blood from lungs in the alveoli, and carbon dioxide diffuses from blood into lungs through alveoli.

What are the features of alveoli?

Large surface area, thin walls, moist, many capillaries, good blood supply.

How is oxygen transported in the blood?

Oxygen binds to haemoglobin making oxyhaemoglobin, and this is how oxygen is transported in the blood.

What is the role of arteries?

Transports blood away from the heart.

What is the structure of arteries?

Narrow lumen, elastic tissue to constrict and dilate to control blood flow, thick muscular walls to deal with high blood pressure.

What is the role of veins?

Carry blood to the heart.

What is the structure of veins?

Wide lumen, thin walls as lower blood pressure, valves to prevent backflow at low pressures.

What is the role of capillaries?

Carry blood to and from cells.

What is the structure of capillaries?

One cell thick, very narrow lumen, many capillaries so large surface area.

What is the role of the Vena Cava?

Carries deoxygenated blood to the heart.

What is the role of the pulmonary artery?

Carries deoxygenated blood to the lungs.

What is the role of the pulmonary vein?

Carries oxygenated blood to the heart from the lungs.

What is the role of the aorta?

Carries oxygenated blood from the heart to the body.

What is the function of the valves in the heart?

Prevent backflow of blood.

What is cardiac output?

Volume of blood pumped by the heart in one minute.

What is stroke volume?

Volume of blood pumped by heart in one beat.

What is heart rate?

Amount of heart beats per minute.

What are the events of inhalation at rest?

Diaphragm contracts and flattens, intercostal muscles move out, ribcage moves out, lungs expand and increase in volume, pressure decreases and air rushes in.

What are the events of exhalation at rest?

Diaphragm relaxes and goes into dome shape, intercostal muscles relax and ribcage move in, volume of lungs decreases and pressure increases, air diffuses out of lungs out of mouth to outside body.

What are the extra events of inhalation at exercise?

Sternocleidomastoid and pectorals help to open up lungs further.

What are the extra events of exhalation at exercise?

Abdominals move up to force more air out of lungs by decreasing volume even further.

What is tidal volume?

Volume of air breathed in and out with each normal breath.

What is inspiratory reserve volume?

Amount of air breathed in on top of normal tidal volume.

What is expiratory reserve volume?

Amount of air breathed out on top of normal tidal volume.

What is residual volume?

The volume of air left in the lungs after a single maximal exertion.

What is aerobic exercise?

Production of energy with oxygen. Oxygen + glucose to energy + carbon dioxide + water.

What is anaerobic exercise?

Production of energy without oxygen. Glucose to energy + lactic acid.

What does EPOC stand for and what does it mean?

Excess post-exercise oxygen consumption. Further oxygen is needed to break down and flush out waste products such as lactic acid.

What are the four main recovery processes after exercise?

Cool down, diet, ice bath, massage.

What are the benefits of a cool down?

Decreases muscle fatigue, reduces DOMS, less chance of nausea/dizziness, prevents blood pooling/reduces dizziness, flushes out waste products, returns breathing and heart rate to normal, returns temperature to normal.

When do long term effects of exercise occur?

Immediate, 36 hours, months or years.

What is health?

A complete state of physical, mental, and social wellbeing and not merely the absence of disease or infirmity.

What is fitness?

The ability to cope with the demands of the environment.

What is agility?

The ability to change direction quickly whilst maintaining balance.

What is balance?

The maintenance of the center of mass over the base of support.

What is cardiovascular endurance?

The ability of the heart and lungs to supply the working muscles with oxygen.

What is coordination?

The ability to use two or more parts of the body together smoothly and efficiently.

What is flexibility?

The range of movement possible at a joint.

What is reaction time?

The time taken to react to a stimulus.

What is muscular endurance?

The ability of the muscles to undergo repeated muscle contractions avoiding fatigue.

What is power?

The product of speed x strength.

What is strength?

The ability to overcome a resistance.

What is maximal strength?

The largest force possible in a single maximal contraction.

What is static strength?

The ability of the muscles to contract and produce force without changing length.

What is dynamic strength?

The ability of the muscles to undergo repeated muscle contractions whilst avoiding fatigue.

What is explosive strength?

The ability to produce a lot of force in a short space of time.

What is speed?

The maximum rate an individual can cover a distance in a period of time.

What is the principle of specificity in training?

The training needs to be specific for the requirements of the athlete and their sport.

What is the principle of progressive overload in training?

Athletes must overload themselves by pushing themselves harder than their 'comfortable' level, progressively over time.

What is the principle of reversibility in training?

Changes to the body and fitness level are reversed if training ceases or is significantly reduced.

What is tedium avoidance in training?

The training programme should not be boring, and the activities should be varied and engaging.

What is frequency in the FITT principle of overload training?

How often the training takes place.

What is intensity in the FITT principle of overload training?

How intense the training is in terms of how hard the athlete pushes themselves.

What is time in the FITT principle of overload training?

How long the training session is.

What is type in the FITT principle of overload training?

Type of training the person participates in.

What is circuit training?

Various exercises repeated at stations in a circuit.

What is continuous training?

Exercise at a constant rate without rests. Involves heart rate as indicator for training intensity.

What is Fartlek training?

Exercise at varying speeds and terrains.

What is interval training?

Periods of exercising at high intensity separated with low intensity.

What is static stretching?

Stretches held for over 30 seconds to increase flexibility.

What is weight training?

Lifting a weight.

What is plyometric training?

Use of bodyweight and gravity to work muscles by producing force quickly.

What is altitude training?

At altitude there is less concentration of oxygen in air.

What is the focus during the pre-season?

Overall aerobic fitness and specific fitness goals.

What is the focus during the competition season?

Maintaining fitness levels and working on skills.

What is the focus during the post-season?

Maintaining a base level of fitness.

What does 'Raise' involve in the RAMP warm-up protocol?

Gradual pulse-raiser, increases oxygen and blood supply to muscles, raises body temperature.

What does 'Activate' involve in the RAMP warm-up protocol?

Dynamic stretching and increases range of motion and reduces risk of injury.

What does 'Mobilise' involve in the RAMP warm-up protocol?

Increases intensity e.g. sprinting.

What does 'Potentiate' involve in the RAMP warm-up protocol?

Skill based practice working up to full potential scenarios with mental preparation.

What are the intial steps to a cool down?

Maintained elevated breathing and heart rate, high blood flow is maintained allowing waste products to be flushed out.

What is pulse lowering in relation to a cool down?

Heart and breathing rate gradually decreases allowing body to recover.

What role does stretching play in a cool down?

Static and developmental stretching increases blood flow aiding recovery and reduces DOMS.

What is a skill?

Learned actions or behaviors with the intention of bringing about pre-determined results.

What is an ability?

Inherited, stable traits that determine an individual's potential to learn a skill.

What are basic skills?

Simple skills that do not require much coordination or concentration.

What are complex skills?

Skills that take a long time to learn and require a high level of concentration and coordination.