Paper 1 Definitions

Synovial Joint

A freely moveable joint

Synovial membrane

Secretes synovial fluid

Synovial fluid

Reduces friction and acts as a lubricant

Joint Capsule

Supported by ligaments

Cartilage

Reduces friction between bones (covers bones)

Bursae

Fluid filled sac that helps reduce friction between tendon and muscle

Tendon

Joins muscle to bone

Ligament

Joins bone to bone

Flexion

Decrease in angle at a joint

Extension

Increase in angle at a joint

Abduction

Movement of a joint away from the midline of the body

Adduction

Movement of a joint towards the midline of the body

Plantar flexion

Movement of the ankle downwards increasing the angle

Dorsi flexion

Movement of the ankle upwards and decreasing the angle

Rotation

Turning a limb in a circular movement around it’s axis

Agonist/ Prime mover

The muscle that is contracting and causing the primary movement

Antagonist

The muscle that is relaxing causing movement at a joint

Isotonic muscle contraction

Muscle contraction where the muscle is moving

Isometric muscle contraction

Muscles contracting but remaining the same length

Concentric muscle contraction

Isotonic contraction where the muscle shortens in length

Eccentric muscle contraction

Isotonic contraction where the muscle is contracting but lengthens

Haemoglobin

Carries oxygen on red blood cells

Vasoconstriction

Reducing the diameter of blood vessels to reduce blood flow (non-working muscles or organ)

Vasodilation

Increasing the diameter of blood vessels to increase blood flow (working muscles and organs)

Deoxygenated blood

Blood with low levels of oxygen present

Artery

Blood vessel carrying blood away from the heart

Vein

Blood vessel carrying blood towards the heart containing valves

Capillary

Blood vessel that is one cell thick allowing gaseous exchange to occur

Diastole

The heart is relaxing and filling up with blood

Systole

The heart is contracting and ejecting blood

Cardiac cycle

Movement of blood around the body through blood vessels

Cardiac output

Amount of blood ejected from the heart per minute

Stroke volume

Amount of blood ejected from the left ventricle per beat

Heart rate

Beats per minute

Anticipatory rise

Increase in heart rate immediately before exercise due to adrenaline

Inspiration

Breathing air into the lungs

Expiration

Breathing air out of the lungs

Tidal volume

Volume of air breathed in and out of the lungs during a normal breath

Expiratory reserve volume

Additional air that can be forcibly exhaled after a normal breath or normal tidal volume

Inspiratory reserve volume

Additional air that can be forcibly inhaled after a normal breath or tidal volume

Residual volume

Volume of air that remains in the lungs after a maximum forced expiration

Aerobic respiration

Production of energy in the presence of oxygen

Anaerobic respiration

Production of energy in the absence of oxygen

Lactic acid

Mild poison that builds up in the muscles after anaerobic exercise

EPOC

Excess post-exercise oxygen consumption (02 debt). Result of heavy anaerobic exercise - reduced by deep breathing to replace the oxygen debt.

DOMS

Delayed onset of muscle soreness. Result of lactic acid build up. Prevented by a cool down/ ice bath/ massage. Occurs 24-72 hours after exercise.

Hypertrophy

Increase in the size of the heart

Bradycardia

Decrease in the resting heart rate

Fulcrum

Part of the lever system that pivots

Mechanical advantage

Effort arm divided by resistance arm

Frontal Plane

Imaginary line that splits the body into front and back half (side to side movement)

Transverse plane

Imaginary line that splits the body into top and bottom half (rotation or turning movement)

Sagittal plane

Imaginary line that splits the body into left and right half (forward or backwards movement)

Longitudinal axis

Imaginary line that passes vertically from top to bottom of body (rotation or turning movement)

Transverse axis

Imaginary line that passes horizontally through the body from left to right (forwards or backwards movement)

Sagittal axis

Imaginary line that passes horizontally through the body from back to front (side to side movement)

First Class lever

Found at elbow and neck e.g. football throw in or heading a ball

Second class lever

Found at ankle e.g. high jump take off (high mechanical advantage)

Third class lever

Found in elbow e.g. biceps curl

Resistance arm

Found between the resistance and fulcrum

Effort arm

Found between the effort and the fulcrum

Agility

Ability to change direction quickly whilst maintaining control

Balance

Ability to maintain the centre of mass over the base of support

Cardiovascular endurance

Ability of heart and lungs to supply oxygen to the working muscles

Coordination

Ability to use two or more body parts simultaneously, smoothly, and efficiently

Flexibility

Range of movement at a joint

Muscular endurance

Ability of muscle or muscle groups to undergo repeated contractions, avoiding fatigue

Power

Speed x strength

Reaction time

Time taken to initiate a response to a stimulus

Speed

Maximum rate at which an individual is able to perform a movement or cover a set distance in a period of time

Maximal strength

Maximum force that a muscle can exert in a single voluntary contraction

Static strength

Ability to hold a body part in a static or immoveable position while the muscle stays the same length

Dynamic strength

Ability of the muscles to undergo repeated contraction without being fatigued

Explosive strength

Muscle strength used in one short sharp movement

Qualitative data

Measure of opinions, subjective relative to quality of performer rather than quantity

Quantitative data

Measurement as a number e.g. time in seconds. No opinions expressed and is a fact. Compared to national average.

Reliability

A question of whether a test is accurate. It is important to ensure that the procedure is correctly maintained for all individuals.

Validity

Refers to whether the test actually measures what it sets out to measure

Specificity

Training that is specific to the needs of the individual

Progressive overload

Working harder than normally so the body will improve

Reversibility

Individual simply stops training and performance drops

Tedium

Refers to boredom

Frequency

How often someone trains

Intensity

How hard someone train

Time

How long someone trains

Type

Refers to the type of training someone does

Circuit training

Flexible training organised in stations for time periods

Continuous training

Activity that is sustained for a steady state, repeated over and over. (Minimum 20 minutes)

Fartlek training

Varied training at different speeds, intensities, and terrain

Interval training

Training that involves periods of work and periods of rest

Static stretching

Stretching out muscles isometrically (usually to avoid injury)

Weight training

Use of free weights lifted in order to improve strength and muscular endurance

Plyometric training

Increases power and is a series of bounding and jumping exercises

Aerobic training zone

60-80% MHR

Anaerobic training zone

80-90% MHR

Aerobic respiration equation

Glucose + Oxygen = Energy + CO2 + H2O

Anaerobic equation

Glucose = Energy + Lactic Acid

Strength/ Power as a % 1 rep max

Above 70% of one rep max

Muscular endurance as a % 1 rep max

Below 70% of one rep max

Altitude training

Training at high altitude (at least 2500M) it is a form of aerobic training and can improve the cardiovascular system