PE paper 1

Name all the bones in the body

Cranium scapula humerus ulna radius patella tibia talus fibula femur pelvis vertebrae ribs sternum

Name all the muscles at the front of your the body

Sternocleidomastoid pectorals biceps abdominal quadriceps tibialis anterior rotator cuffs hip flexors

Name all the muscles at the back of the body

Deltoid triceps latissimus dorsi hamstring gastrocnemius gluteals

What’s isotonic contractions

It occurs when there is movement of the body the ends of the muscles move closer together to cause the movement

What’s isometric contractions

Contractions that happen when the body is held in the same position

The length of the muscles stay the same during theses contractions

What’s concentric contraction

The muscles shortening

What’s eccentric contractions

The muscle lengthening and is under tension

It provides control of the movement in the downward phase and works to resist the force of gravity

How does the skeleton support the body

The bones are solid and rigid which keeps the body upright and holds the rest of the body in place

How does the skeleton help the body move

Helps the body move by providing anchor points for the muscles to pull against

How does the skeleton provide structural shape and points for attachment for the body

The skeleton gives us our general shape such as height and build

It also provides anchorage points for the muscles to attach to

How does the skeleton protect body

The skeleton enclose and shields the body’s organs

Where is the blood cells produced in the skeleton

The bone marrow in long bones and ribs produce red and white blood cells

What’s mineral storage

Where the bones store several minerals

What does flat bones do

They protect the vital organs

What do long bones do

They enable large movements

What do short bones do

They enable small movement

What does do ligaments do

Attaches bone to bone to keep the joint stable

Where is cartilage found and what does it do

Found between bones

It prevent friction by stopping the bones from rubbing together

What does the synovial membrane do

Secrets synovial fluid

Where is joint capsule and what does it do

lined with synovial membrane

It encloses the joint making sure the cartilage and synovial fluid in place

What is bursae and what does it do

Fluid filled sac providing a cushion between bone and tendon

This stops friction at the joint

What does a tendon do

Attaches muscle to bone

Name all the antagonistic muscles pairs

Biceps - triceps

Hamstring - quadriceps

Gastrocnemius - tibialis anterior

Hip flexors - gluteals

Deltoid - latissimus dorsi

Where are the ball and socket joints located and what are the types of movement

Shoulder and hip

Flexion extension adduction abduction rotation

Where is the hinge joint located and what type of movements does it do

Knee and elbow

Flexion and extension

What is the agonist muscle and what happens when the agonist muscle contracts

The muscles that cause the movement

It’s becomes shorter

What does antagonist muscles do

The muscle that relaxes and lengthens during movement

What is aerobic respiration and what actives is used in

Energy is created with presence of oxygen

Low intensity long duration activities

What is anaerobic respiration and what happens when you excercise for

Energy is created without the presence of oxygen which produces less energy than aerobic respiration

After a short period of time performance drops as Lactic acid builds up

Explain what oxygen debt is

The amount of oxygen needed to break down the lactic acid

Lactic acid is produced by not having enough oxygen to break it down the glucose

Oxygen is paid back when the performer has stopped working

How we breathe in

The diaphragm contracts and flattens

The intercostal muscles contract which cause the rib cage to rise which increases the chest cavity size and volume

This reduces the pressure in the chest cavity due to this the air passes from the higher pressure outside of the lungs to the lower pressure inside the lungs

Causing the lungs to expand and fill the chest cavity

How do we breathe out

The diaphragm relaxes and bulges up

The intercostals muscles also relax causing the rib cage to lower decreasing the size and volume of the chest cavity

This increases the pressure of the air in the lungs causing it to be expelled

The air passes from the high pressure in the lungs to the low pressure in the bronchi and trachea

What do alveoli do and how does it do it

Alveoli is where the gaseous exchange takes place

Oxygen enters the blood stream to be sent to the heart

Carbon dioxide replaces the oxygen in the alveoli so that it can be removed from the body

What are the key features alveoli

Walls are one cell thick

Moist easy to exchange gases

Very small

Millions within the lungs.

Covered with huge networks of capillaries

What’s respiratory rate

Breathes per minute

What’s tidal volume

Amount of air inhaled / exhaled per breath

What is minute volume

Respiratory rate x Tidal volume

What’s residual volume

The volume of air that remains in the lungs after maximal expiration

What is expiratory reserve volume (ERV)

The additional air that can be forcibly exhaled after expiration

What’s is inspiratory reserve volume (IRV)

The additional air that can forcibly inhaled after inspiration

What happens to your breathing during exercise

RV - Increases

TV - increases

MV - increases

Residual volume - stay the same

ERV - decreases

IRV - decreases

What happens to the muscles during expiration

The abdominal muscles contract assist the performer exhale air

What is the function of the respiratory system

To bring into the body and remove carbon dioxide

what is the pathway of air into the body

When we breathe in air moves through the mouth and nose

The air travels down the trachea

The inner surface of the trachea is covered in tiny hairs called cilia which catch particles of dust

The trachea is kept open my rings of cartilage

The trachea divides into two bronchi one enters each lung Which divide into bronchioles

At the end of the bronchioles their are a bunch of alveoli in a clump

At the alveoli gaseous exchange occurs and the capillaries carry blood that surround each alveoli resulting in oxygen being passed into the bloodstream

What is heart rate

Beats per minute

What is stroke volume

Blood pumped out per beat

What is cardiac output

Stroke volume x heart rate

How do you calculate maximum heart rate

220 - age

What is resting heart rate

Lowest heart rate when you are inactive

What is recovery rate

Time taken for heart rate to get back to normal

What are both sides of the heart responsible for

Left side pumps oxygenated blood to the working muscles and cells

Right side pumps deoxygenated blood to the lungs

What are the left / right atriums

Upper chamber of the heart

What’s is the left / right ventricles

The lower chambers of the heart

What does the valves do

Prevent back flow of blood

What does the vena cava do

Vein that brings deoxygenated blood back to the right side of the heart

What does the aorta do

Artery that takes oxygenated blood from the left of the heart to body tissues / cells

What does the pulmonary artery

The only artery in the body that carries deoxygenated blood

It takes the blood from the right side of the heart to the lungs

What is diastole phase

When the heart relaxes and fills with blood

What is systole phase

When the heart can contracts and sends blood out of it

What is blood pressure

The force exerted by circulating blood on n the walls of the blood vessels

What does systolic mean

The heart contracts/beats

What does diastolic mean

In between heart beats when the heart is relaxed

What does red blood cells do and what do they contain

Carry oxygen around the body

Produced in the bone marrow of our long bones

Contain haemoglobin to which oxygen attaches to create oxyhaemoglobin

Name everything you know about arteries

Carry Blood away from the heart

Most arteries carry oxygenated blood

Thick walls to withstand the high blood pressure

Small / narrow lumen so that the blood is forced around the body at a high pressure

Strong elastic walls that can easily increase and decrease in diameter

Name everything you know about veins

Carry blood towards the heart

Most veins carry deoxygenated blood

Thinner walls as the blood is pumped through at a low pressure

Contain valves to prevent back flow of blood due to low pressure

Name everything you know about capillaries

Where gaseous exchange takes place

One cell thick to enable substance to enter and leave the blood stream

Alveoli and body tissue surround it to allow gaseous exchange to take place

Huge network throughout the body linking arteries and veins

What is blood shunting

When vasoconstriction and vasodilation work together

What is vasoconstriction

Reducing the diameter of small arteries

This reduces the blood flow to certain parts of the body

What is vasodilation

Increasing the diameter of small arteries to increase blood flow to certain parts of the body

When is vasoconstriction used in exercise

Reduces blood flow to the parts of the body not needed during exercise

When is vasodilation used in exercise

Occurs around the working muscles so that more blood carrying oxygen can get to the muscles to create more energy

This allows the performer to maintain their standard for longer

What is the aerobic respiration equation

Oxygen + glucose → carbon dioxide + water + energy

What is the anaerobic respiration equation

Glucose → lactic acid + energy

What is excess post exercise consumption (EPOC)

Maintaining an increased rate of oxygen intake after the anaerobic which allows the performer to repay the oxygen debt

What are the 4 ways to recover after exercise

Rehydration - drinking water is vital to restore the fluids lost during exercise

Manipulation of diet - carbs will help to restore the glucose that has been lost

Massage - it increases blood flow which reduces inflammation and DOMS

Ice baths - it repairs the micro tears that occur in muscles fibres prevent DOMS and inflammation

What are the immediate effects of exercise

Increased heart rate - to increase blood flow to the working muscles, oxygen delivery and carbon dioxide removal

Increased breathing rate - speeds oxygen delivery and carbon dioxide

Increased body temperature - red blood vessels near the skin open to allow heat to escape and cool the body

Short term effects of exercise

Fatigue

Light Headedness

Nausea

DOMS

Long term effects of exercise

Change in body shape

Increase in heart size

Lower resting heart rate - less time to recover after exercise

What is cardiovascular endurance

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

What’s agility

The ability to move and change direction quickly whilst maintaining control

What’s balance

Maintaining the centre of mass over the base of support

What’s co-ordination

The ability to use different parts of the body together smoothly and efficiently

What’s flexibility

The range of movement possible at a joint

What’s muscular endurance

The ability of a muscle or muscle group to undergo repeated contractions avoiding fatigue

What’s power / explosive strength

Strength x speed

What’s reaction time

The time taken to imitate a response to a stimulus

What’s speed

Distance / time

What’s strength

The ability to overcome resistance

What’s dynamic strength

Overcoming resistance repeatedly

What’s static strength

The ability to hold a body part in a static position

What’s maximal strength

The largest force possible in a single maximal contraction

Explain how do you test agility

Illinois agility run - cones arranged in 10m x 5m rectangle with 4 cones down the middle

Performer starts face down

Performer runs round the cones as fast as possible

Performer is timed

What do you have to do at the end of each fitness test

Compare with the national average

Explain how do you test balance

Stork balance test

Start balanced on 2 feet

Hands place on hips

One leg lifted so that the toes of the lifted leg touch the inside of the planted leg

Timekeeper tells the individual to raise the heel on the planted leg and starts the stopwatch

Individual does it for as long as possible then the timer stops clock when the performer fails

Explain how do you test cardiovascular endurance

Bleep test

Cones set out 20m apart

Individual runs 20m in time with ‘bleeps’

Time between bleeps gets shorter as levels increase

Performer runs for as long as possible

Explain how do you test co-ordination

Wall toss

Tennis ball starts in one hand

Start 2m from wall

On go performer works for 30 seconds

Performer throws ball against wall and catches it with opposite hand

If the ball dropped the time continues

Explain how do you test flexibility

Sit and reach

Sit on the floor with feet flat against the board

Legs must be straight

Performer pushes forward slider as far as possible

Score is recorded in centimetres

Explain how do you test muscular endurance

Abdominal curl conditioning

You lie on a mat in a sit up position

Partner hold ankles

Performers sits up on bleep and down on bleep

It gets harder over time

Score is how many sit ups you do

Explain how do you test power

Vertical jump

Stand and push the wall ruler with fingertips as high as possible and apply chalk to finger tips

From standing position jump as high as possible marking the ruler with chalk

Record the highest jump

Explain how do you test reaction time

Ruler drop

Place thumb and index finger together of dominant hand

Partner holds metre ruler above

Without warning partner drops ruler

The performer catches the ruler measure in ‘cm’