P.E. Studies Sem 1

Name the major bones that make up the axial skeleton (9, top to bottom)

Cranium, mandible, cervical vertebrae, thoracic vertebrae, sternum, ribs, lumbar vertebrae, sacrum, coccyx.

Name the bones in the arm (8, top to bottom)

Clavicle, scapula, humerus, ulna, radius, carpals, metacarpals, phalanges

Name the bones in the leg (8, top to bottom)

Pelvis, femur, patella, tibia, fibula, tarsals, metatarsals, phalanges.

Name the muscles in the superior anterior part of the human body

Trapezius, deltoid, pectorals, biceps, abdominals.

Name the muscles in the inferior anterior part of the human body

Hip flexors, adductors, quadriceps, tibialis anterior

Name the muscles in the superior posterior part of the body

Trapezius, triceps, latissimus dorsi.

Name the muscles in the inferior posterior part of the body

Gluteus maximus, hamstrings, gastrocnemius, soleus.

List the three types of muscle

Skeletal, smooth, cardiac.

What is skeletal muscle?

Muscle attached to bone, responsible for voluntary movement

What is smooth muscle?

Muscles consisting of thick and thin ligaments found in the inner walls of hollow organs, under involuntary control.

What is cardiac muscle?

A specialised involuntary muscle tissue found exclusively in the heart.

Name the 3 properties of muscle

Excitability/Irritability, Contractibility, Extendibility/Elasticity

What is excitability/irritability and how does it work?

A muscle’s ability to receive and respond to neural stimuli. Nerve impulses are sent from the CNS to excite the required muscles to contract.

What is contractibility?

A muscle’s ability to shorten and generate tension when stimulated.

What is extendibility/elasticity?

The ability of a muscle to stretch beyond its normal length and to return to its normal length after being stretched.

What is flexion, give an example.

A movement that decreases the angle between two body parts at a joint, e.g. a bicep curl

What is extension, give an example

A movement that increases the angle between two body parts at a joint, e.g. a tricep extension.

What is an agonist and antagonist, give an example.

Agonist is the muscle responsible for the movement through contraction. Antagonist is the muscle which relaxes to allow the movement. E.g. in a bicep curl, the bicep is the agonist and the tricep is the antagonist.

What is reciprocal inhibition?

The coordinated relaxing of muscles on one side of a joint to accomodate contraction on the other side.

What are origin and insertion points?

The origin is where the muscle is attached to the bone which doesn’t move, on the proximal end. The insertion is where the muscle is attached to the bone that moves when it contracts, at the distal end.

What is cartilage?

A rubber-like connective tissue that allows smooth movement between bones.

What are ligaments?

Fibrous connective tissue which attach bone to bone.

What are tendons?

Fibrous connective tissue which attach muscle to bone.

Describe a ball and socket joint and give an example

The ball of one bone fits into the socket of another, e.g. hip joint.

What types of movement do ball and socket joints allow for?

Flexion/extension, abduction/adduction, rotation.

Describe a hinge joint and give an example.

The convex surface of one bone fits into the concave surface of another, e.g. knee joint.

What types of movement do hinge joints allow for?

Flexion/extension

Describe a gliding joint and give an example

Bones with flat/slightly curved surfaces slide smoothly past one another, e.g. carpal bones.

What types of movement do gliding joints allow for?

Abduction/adduction, dorsiflexion.

Describe a pivot joint and give an example

A cylindrical bone pivots inside of another bone, e.g. rotation of head

What types of movement do pivot joints allow for?

Rotation, supination/pronation

Describe a saddle joint and give an example

2 bones fit together like a rider on a saddle, e.g. thumb joint.

What types of movement do saddle joints allow for?

Flexion/extension, abduction/adduction.

What are the origin and insertion points of the deltoid?

Origin = clavicle/scapula, Insertion = humerus

What are the origin and insertion points of the abdominal group?

Origin = pelvis, insertion = ribs

What are the origin and insertion points of the quadriceps/hamstrings?

Origin = femur/pelvis, Insertion = tibia

What are the main muscles, types of joints(and locations) and movements involved in kicking a football?

Muscles include quadriceps, hamstrings, and gluteus maximus. Types of joints include ball + socket (hip) and hinge (knee + ankle). Types of movement include flexion, extension, and plantar flexion.

What are the main muscles, types of joints(and locations) and movements involved in swinging a softball bat?

Muscles include glutes and hamstrings, abdominals, and lats, deltoids, triceps and biceps.Types of joints include ball + socket (hip, shoulder) and hinge (elbow). Types of movement include rotation and extension.

What are the 3 main functions of the circulatory system?

• Maintain body temperature.

• Circulate blood to the body

• Transport oxygen, water + nutrients to cells and carbon dioxide + waste away from cells.

How is blood made up?

45% red blood cells, white blood cells, and platelets. 55% plasma.

What does blood transport around the body?

• Oxygen from lungs to heart to tissues

• Carbon dioxide from tissues to heart to lungs

• Nutrients from intestines to tissues

• Waste to kidneys.

Characteristics of arteries.

Carry oxygenated blood away from the heart, thick + elastic walls, high speed + pressure, smooth muscle that allows for vasoconstriction + dilation.

Characteristics of veins

Carry deoxygenated blood to the heart, thin walls, low speed + pressure, wide, valves to prevent back flow.

Characteristics of capillaries

Connect arteries and veins, thin walls to allow exchange of oxygen, carbon dioxide, nutrients, and waste, medium speed + pressure, narrow.

Name the parts of the heart through which deoxygenated blood travels.

Superior/inferior vena cava, right atrium, right ventricle, pulmonary artery

Name the parts of the heart through which oxygenated blood travels.

Pulmonary veins, left atrium, left ventricle, aorta.

Describe the movement of deoxygenated blood through the circulatory system

• Enters the right atrium through the superior/inferior vena cava

• Right atrium contracts, pushing blood through tricuspid valve into the right ventricle

• Right ventricle contracts, pushing blood through pulmonary valve into pulmonary artery

• Pulmonary artery transports blood to lungs were gaseous exchange occurs

Describe the movement of oxygenated blood through the circulatory system

• Travels through the pulmonary vein into the left atrium

• Left atrium contracts, pushing blood through the mitral valve into the left ventricle

• Left ventricle contracts, pumping blood through the aortic valve and through the aorta, to the body.

What is cardiac output + how is it calculated?

The amount of blood ejected from the heart each minute (heart rate x stroke volume)

What is stroke volume?

The amount of blood pumped with each beat. (~70mL)

What is blood pressure?

The force exerted by the blood against the artery walls as it is pumped around the body.

5 factors affecting blood pressure?

Stress, Age, Gender, Exercise, Diet.

How is pulse created?

Through the rhythmic contractions of the heart’s left ventricle.

How does blood pressure change as you exercise?

Systolic blood pressure rises to meet increases oxygen demands, diastolic stays the same or decreases slightly.

Name the parts of the respiratory system from top to bottom.

Pharynx, larynx, trachea, bronchus, bronchioles, lungs, alveoli, diaphragm

4 steps of inhalation/inspiration

• Diaphragm contracts + flattens towards abdominal cavity

• Intercostals contract to lift rib cage

• Lungs expand in increased space, air pressure decreases

• Air rushes in from area of high to low pressure

4 steps of exhalation/expiration

• Diaphragm relaxes, becoming dome shaped

• External intercostals relax + internal intercostals contract to lower rib cage

• Lungs contract in decreased space, air pressure increases

• Air rushes out from area of high to low pressure

What are intercostal muscles and what do they do?

3 layers of muscle located between the ribs which elevate + depress them to allow respiration

What is gaseous exchange and where does it take place?

The exchange of oxygen and carbon dioxide via diffusion in the lungs.

What is diffusion?

The movement of substances from a high to low concentration through a semi-permeable membrane.

What are alveoli?

Tiny air sacs located at the end of the bronchioles in the lungs with extremely thin walls to allow gas diffusion.

How does gaseous exchange occur?

When we inhale, oxygen moves through the lungs into the alveoli. Because the concentration of oxygen is high in the alveoli and low in the capillaries, the oxygen diffuses from the alveoli into the capillaries. Carbon dioxide moves from high concentration in the capillaries to low concentration in the alveoli to be expired.

What is the concentration gradient and how is it maintained?

The differences in concentration which allow for gaseous exchange, maintained by the continuous inspiration of oxygen, expiration of carbon dioxide and blood flow in the capillaries.

What are the 3 types of muscle contraction + examples?

Concentric - shortening, eg. upwards phase of bicep curl

Eccentric - lengthening, e.g. downwards phase of bicep curl

Isometric - no change in length, e.g. holding a plank

When does movement occur?

When the tendons of the muscles which cross that joint exert a force on the bones.

5 main functions of the skeleton

• Framework for body - gives it shape

• Protects vital organs

• Attachment point for muscles to create movement

• Stores essential minerals (e.g. calcium + phosphorus for bone tissue health)

• Produces red blood cells in bone marrow

What are the 5 types of bones + examples

• Long - femur, humerus

• Short - carpals, tarsals

• Irregular - pelvis, vertebrae

• Flat - ribs, skull

• Sesamoid - patella

Joint definition

The junction where 2 or more bones, or bone and cartilage, meet to provide skeletal stability and mobility.

3 types of joints + description

• Fibrous - no movement, protective

• Cartilaginous - small amount of movement, occur where bone connection is made up of cartilage

• Synovial - allow free movement, cavities between bones are filled with synovial fluid which lubricates the bones

What is a condyloid joint (give example) and what movement does it allow for?

Oval shaped surface of one bone fits into the depression of another, e.g. joint between carpals and radius. Allows for flexion/extension, adduction/abduction and circumduction.

What is the vertebral column made up of?

7 x cervical vertebra, 12 x thoracic vertebrae, 5 x lumbar vertebrae, 5 x sacral vertebra, coccyx.

What is the thorax made up of?

12 pairs of ribs - 10 attached to sternum, 2 floating

What are the 5 psychological considerations for achieving ideal performance state?

Self-confidence, concentration, arousal regulation, motivation, stress management.

What is the zone?

A state of supreme, automatic focus and peak performance in which an athlete is fully immersed in the present, moving effortlessly, has heightened confidence and reduced self-consciousness.

When does stress occur?

When there is an imbalance between the demands of the task and the ability level of the performer to respond in a situation where failure has consequences.

Stress management definition

The ability to control stress levels, improve reactions to stressors, and build long-term resilience.

Concentration definition

The ability to focus on a task at hand whilst ignoring irrelevant cues or distractions.

Arousal definition

The degree of stimulation or alertness present in a performer about to perform a skilled task.

Motivation definition

The direction and intensity of effort by a performer towards a given task.

What 3 factors relate to motivation?

Initiation, continuation and intensity of behaviour.

What is self-confidence?

The belief that a performer has in their own ability to successfully perform a desired skill or behaviour.

Definition + examples of extrinsic motivation

External motivations that result from the process of participation in sport, e.g. money, awards, fame, recognition.

Definition + examples of intrinsic motivation

Internal motivations that result from the process of participation in sport, e.g enjoyment, socialising, self-challenge, thrill-seeking.

4 strategies to improve motivation + reach the zone

Teach players an appropriate view of success, make players feel valued, enthusiasm as a leader/coach, set team and individual goals.

How does age influence motivation? (give example)

As you get older, your motivation tends to shift from extrinsic to intrinsic. E.g. children are incentivised by their parents/rewards while adults play due to a love of the game, to retain fitness or for social aspects.

How does skill influence motivation? (give example)

As skill level increases, motivation shifts from extrinsic to intrinsic. E.g. as an amateur, you may be motivated by praise from parents or coaches, but as your skill level increases, the idea of mastering a sport becomes more fulfilling and rewarding.

How does activity influence motivation?

Level of motivation towards a given task is relative to the individual performer - the more enjoyable, challenging and novel the activity is, the more likely you are to be intrinsically motivated.

What is self-efficacy? (give example)

The change in an individual’s self-confidence as a result of a given situation. E.g. a shooter in netball would have high self-efficacy in GS, but low self-efficacy in GK.

How does self-efficacy affect self-confidence?

If you are performing in conditions under which you normally perform well, your self-confidence will be boosted.

Explain the self-fulfilling prophecy.

If you have a high expectation of success, your performance is more likely to be successful. A successful performance leads to higher self-confidence, meaning you have a higher expectation of success the next performance.

If you have a low expectation of success, your performance is less likely to be successful. An unsuccessful performance leads to lower self-confidence, meaning you have a lower expectation of success the next performance.

What is the relationship between self-confidence and performance?

Upside-down parabola - if your confidence is at an optimal level, your performance is likely to be optimal, but low confidence and overconfidence can result in poor performance.

How does success affect performance?

Critical in enhancing performance - confidence levels will rise when skills, game play and strategies are successfully practiced in game conditions.

5 strategies to improve self-confidence and reach the zone.

Reflecting on previous successful performances under similar conditions, acting confidently, being physically prepared, game play training, positive self-talk.

What are the 4 types of attention that make up concentration?

Selective, shiftable, maintainable, situational.

What is selective attention? (give example)

The ability to focus on important cues and to ignore distractions that will affect your performance. E.g. a GS needs to focus on the wind, distance and angle of their shot, and to ignore their defender and the crowd.

What is shiftable attention? (give example)

The ability of an athlete to shift their concentration from broad to narrow during a game. E.g. an AFL player has to consider the positioning of their teammates, positioning of defenders and space available, until they receive the ball and have to narrow their focus in on kicking a goal.

What is maintainable attention? (give example)

The ability to concentrate for the duration of an event. E.g. cricket players train for up to 6 hours so they can maintain attention for a 3-5 hour game.

What is situational attention?

The ability of a performer to consider the game situation, positioning of teammates and opposition and then make an appropriate decision

What are health related fitness components?

The physiological attributes which directly impact your overall fitness and wellbeing.

What are skill related fitness components?

Elements associated with an individual’s ability to perform specific skills/actions (athletic ability)