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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
What’s support
The bones are solid and rigid which keeps the body upright and holds the rest of the body in place
What’s movement
Helps the body move by providing anchor points for the muscles to pull against
What structural shape and points for attachment
The skeleton gives us our general shape such as height and build
It also provides anchorage points for the muscles to attach to
What’s protection
True skeleton enclose and protects the body’s organs
What’s production of blood cells
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
How do muscles work
Muscles can only pull they cannot push they must work in pairs to allow parts of the body to move back and forth
What does the agonist muscles do
The muscles that cause the movement
When this muscle contracts in become shorter
What does antagonist muscles do
The muscles within this partnership is relaxing
The muscles is lengthening while it relaxes
Facts about aerobic respiration
Energy is created with presence of oxygen
Low intensity long duration activities
Slow and gradual much slower than anaerobic
Facts about anaerobic respiration
Energy is created without the presence of oxygen
It produces 1/20th as much energy as aerobic respiration
The process is 3 times as quick so energy can be can be produced for high intensity activities performed over a short period of time
After a short period of time performance drops as Latin acid builds up
What is oxygen debt
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
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