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5 functions of the skeletal system

protection, muscle attachment, movement, blood cell production and mineral storage

4 classifications of bone

long, short, flat and irregular

pivot joint

found at the top of the neck

hinge joint

found at the elbow and knee

ball and socket joint

found at the shoulder and hip

condyloid joint

found at the wrist

flexion

the angle at the joint is decreased. flexion can be seen as bending

extension

the angle at the joint increases, it is seen as straightening

abduction

when a limb is moved away from the midline of the body

adduction

when a limb is moved towards the midline of the body

rotation

where a limb moves in a circular motion around a fixed joint

circumduction

where a limb moves in a circle

plantar flexion

when toes are pointed away from the shin at the ankle

dorsi flexion

when toes are raised towards the shin

ligaments

connect bone to bone

tendons

attach muscle to bone

3 types of muscle

cardiac, voluntary, involuntary

vascular shunting

a process where the redistribution of blood occurs and blood flow increases to active areas from inactive areas

vasodilation

the widening of the lumen to increase blood flow

vasoconstriction

the narrowing of the lumen to decrease blood flow

antagonistic pair

a pair of muscles that work together to produce movement

agonist

the muscle within the pair that is working, contracting and shortening to pull the bone

antagonist

the muscle within the pair that is relaxing and shortening

type 1 muscle fibres

known as slow twitch fibres and are suited for low intensity exercise such as a marathon as they can be used for a long time without fatiguing

type 11a muscle fibres

known as fast twitch fibres. they are suited to lengthy anaerobic work such as an 800m race and can be improved through endurance training to increase their resistance to fatigue

type 11x muscle fibres

known as fast twitch fibres. They are used for anaerobic work and can generate a greater force than other fibre types but they fatigue quickly.

4 functions of the CV system

transport. clotting, temperature regulation, protection

arteries

blood vessels that carry oxygenated blood from the heart to muscles and organs

veins

blood vessels that carry deoxygenated blood from msucles and organs to the heart and they contain valves to prevent backflow of blood

capillaries

blood vessels that wrap around muscles and organs so that gaseous exchange can take place and are one cell thick

components of the blood

rbc, wbc, plasma and platelets

gaseous exchange

oxygen moves from air in the alveoli into the blood in the capillaries, while carbon dioxide moves from the blood in the capillaries into the air in the alveoli

aerobic exercise

glucose + oxygen \= energy + carbon dioxide + water

anaerobic exercise

glucose \= energy + lactic acid

lactic acid

is a by product of anaerobic exercise which leads to muscle fatigue

stroke volume

the amount of blood pumped out of the heart per beat

heart rate

the number of beats per minute

cardiac output

the volume of blood pumped out of the heart per minute

tidal volume

the amount of air inhaled and exhaled per breath

frequency (respiratory system)

the number of breaths taken per minute

minute ventilation

the amount of air inhaled and exhales per minute

vital capacity

the maximum amount of exhaled air following a maximum inhalation

lever

a rigid bar or object that moves around a fixed fulcrum

fulcrum

a fixed pivot point, a joint in the body

effort

the source of energy, the muscle in the body

load

the weight/resistance to be moved

load arm

the distance from the load to the fulcrum

effort arm

the distance from the effort to the fulcrum

mechanical advantage

when a levers effort arm is longer than its load arm. load can be moved with a relatively small amount of effort (2nd class lever)

mechanical disadvantage

when a levers load arm is longer than its effort arm. it has low load force to effort ratio

plane

an imaginary line dividing the body in two

axis

an imaginary line around which a body part or body can turn

frontal plane

dividing the body vertically from front to back

sagittal plane

dividing the body vertically from side to side

transverse plane

dividing the body horizontally from top to bottom

frontal axis

passing through the body from left to right allowing flexion and extension

sagittal axis

passing through the body from front to back allowing abduction and adduction

vertical axis

passing vertically through the body allowing rotation

health

a state of complete physical, social and emotional well being and not merely in the absence of disease or infirmity

fitness

the ability to meet the demands of the environment

exercise

a form of physical activity done to maintain and improve health

performance

the action of performing a task

health related components of fitness

cardiovascular fitness, muscular endurance, flexibility, muscular strength, body composition

skill related components of fitness

agility, balance, coordination, power, speed, reaction time

cardiovascular fitness

the ability of your whole body to exercise for long periods of time without fatiguing

12 minute cooper run

test for CV fitness

harvard step test

test for CV fitness

muscular strength

the amount of force a muscle can exert and overcome a resistance

test for muscular strength

handgrip dynometer

muscular endurance

the ability for particular muscle groups to work for long periods of time without fatiguing

test for muscular endurance

one minute sit up and one minute press up

flexibility

a range of movement around a joint

test for flexibility

sit and reach test

body composition

% of fat, muscle and bone to make up your body weight

agility

ability to change of direction at speed with control

test for agility

illinois agility run

balance

to maintain your centre of mass over your base of support

test for balance

standing stork test

speed

the rate of which your body or part of your body can perform a movement

test for speed

30m sprint

coordination

the ability to move two or more body parts at once accurately and smoothly

test for coordination

alternate hand tennis ball catch

reaction time

the amount of time it takes for you to respond to a stimulus

test for reaction time

ruler drop test

power

the ability to combine strength with speed to perform a strong muscular contraction quickly

test for power

vertical jump test/ standing broad jump

FITT

frequency, intensity, time and type

individual needs

a training programme should be designed to meet the needs of an individual (age, gender, current fitness levels, general health)

specificity

training should be matched/related to the requirements of the activity (appropriate muscle groups/components of fitness/methods of training)

progressive overload

gradually increasing the intensity of training through FITT to make the body work harder than it is used to for improvements to occur

training thresholds

effective way to measure intensity. through the karvonen formula. aerobic target zone (60-80% mHR). Anaerobic target zone (80-90%MHR)

karvonen formula

target HR \= (MHR - RHR) x % intensity) +RHR

Maximum heart rate

220-age

overtraining

occurs when training is too hard and there is not enough time for the body to recover

reversibility

any adaptations made as a result of training will be reversed if training stops

continuous training

training at a low intensity for 20 minutes + without rest

interval training

consists of periods of high intensity work and periods of rest working in the anaerobic training zone

fartlek training

known as 'speed play' training with a variety of intensity on a variety of terrains without rest

plyometrics

jump training consisting of high impact exercises to improve power

weight training

training at a high intensity with a resistance.