Musculoskeletal System
Cardiorespiratory System
Health & Skill Related Components of Fitness
Aerobic and Anaerobic Training
Immediate Physiological Responses to training
100
What are the three types of joints providing an example of each
Fibrous (immovable) - the skull/pelvis Cartilaginous (slightly moveable) - the spine Synovial (freely moveable) - the hip
100
Describe the process of inspiration
During inspiration, the diaphragm contracts and flattens as the volume of the chest cavity increases, allowing air to rush into the lungs through air passages. Expiration involves the diaphragm relaxing and moving up, decreasing the volume of the chest cavity decreases forcing the air inside the lungs out.
100
What is the difference between health-related and skill-related components of fitness?
Health related components of fitness have a direct impact on an individuals health and help maintain total body health. Skill related components of fitness do not impact specifically on health but are important in performance activities, games and sports.
100
How do you determine your maximum heart rate?
220 minus your age
100
How does heart rate differ between fit and unfit people?
fit people generally have a lower resting heart rate and their heart rate reaches a steady state (levels off) quicker than an unfit person
200
Name and provide an example of 2 of the 11 major bones involved in movement
clavicle - provides greater movement to the shoulder joint, scapula - allows the arm to attach to the trunk, humerus - joins the shoulder to the elbow, radius/ulna, provide structure to forearm allowing it to rotate, carpals/metacarpals/phalanges - provide structure to the hand allowing fine motor skills, pelvic girdle - provides the base of support for the upper body, femur - allows many movements such as kicking, patella - protects the knee, tibia/fibula - bears most of the body weight and is involved in kicking, tarsals/metatarsals/phalanges - provide structure and enable leg movement.
200
Describe how the heart pumps blood around the body
The left side of the heart receives blood high in oxygen from the lungs and pumps it around the body. The right side of the heart received blood high in carbon dioxide from the body and pumps it to the lungs to become oxygenated.
200
What test is used to measure muscular strength?
The hand grip dynamometer
200
How do can you improve aerobic fitness using the FITT principle?
Increase the FREQUENCY of training sessions to at least 3 sessions per week. The INTENSITY of the sessions should be aimed at the individuals target heart rate. The TYPE of exercise should be continuous and aerobic to improve fitness and the TIME of sessions should be at least 20-30 minutes in length.
200
What is the ventilation rate?
Refers to the depth and rate of breathing. It is measured in breaths/minute.
300
What structures are part of the synovial joints?
tendons - attach muscle to bone assist ligaments to hold the joint closed ligaments - connect bone to bone, maintain stability in the joint cartilage - hyaline cartilage - cartilage that covers bones allowing them to move freely over each other synovial fluid - lubricant, keeping the joint well oiled and moving surfaces apart.
300
Outline the difference between pulmonary and systemic circulation
Pulmonary circulation is the flow of blood from the heart to the lungs and back to the heart. Systemic circulation is the flow of the blood from the heart to body tissue and back to the heart.
300
What role does body composition play in sport participation and how can it be changed?
Body composition is the percentage of fat compared to lean body mass in an individual. Having too little or too much storage fuel (fat) will affect ability in participating in long or short exercise. It can be changed by diet and exercise.
300
What is an adaptation to exercise?
An adjustment made by the body as a result of progressive increases in the intensity of training.
300
Outline the difference between stroke volume and cardiac output
Stroke Volume is the amount of blood ejected by the left ventricle of the heart during a contraction. Cardiac Output is the amount of blood pumped by the heart per minute.
400
Name 3 of the major muscles and where they are located.
deltoid - humerus biceps/triceps - radius/ulna latissimus dorsi - humerus (proximal end) trapezius - scapula/clavicle pectorals - chest erector spinae - base of skull/sacrum gluteus maximus - posterior to pelvis rectus abdominus - trunk/ribs external obliques - outside abs hamstring - posterior side of femur quadriceps - anterior side of femur gastrocnemius - from base of femur to lower leg soleus -tibia and fibula tibialis anterior - tibia
400
How does the exchange of gases take place in the lungs?
It occurs between blood in the capillaries of the arterial system and the cells of the body. Here, oxygen is unloaded to the cells while carbon dioxide resulting from cell metabolism is given up to the blood. Blood that is high in carbon dioxide content is carried back to the lungs where it is breathed out.
400
What is muscular hypertrophy?
An increase in the size of the muscle resulting from an increase in muscle fibres
400
What is the difference between aerobic and anaerobic training?
Anaerobic activities occur in the absence of oxygen to supply energy they involve short sharp movements such as jumping. Aerobic activities are dependant on oxygen and is used in activities that continue for 90 seconds or more.
400
How does the heart respond to an increase in exercise?
Heart rate increases according to the intensity of exercise. (working heart rate). At the beginning of exercise heart rate rises sharply and levels off during extended exercise.
500
What is the difference between agonist and antagonist movements?
Agonist is the muscle causing the major action and contracting, antagonist is the muscle that relaxes allowing the agonist to contract
500
What is blood pressure and how is it determined?
Blood pressure is the fore exerted by blood on the walls of blood vessels. It is determined by cardiac output, the volume of blood in circulation, resistance to blood flow ad venous return.
500
What are the six most important fitness components required in soccer?
Cardiorespiratory endurance, muscular strength, muscular endurance, speed, agility, coordination.
500
What are the components of a quality sport training program?
Training programs should encompass fitness activities that directly address what is needed in the chosen sport and the position the individual plays.
500
Cardiac Output is calculated by Heart Rate xStroke Volume. How does Cardiac Output differ in trained and untrained people?
Even though trained people have a lower resting heart rate, their stroke volume is higher. Cardiac output for both trained and untrained people is approximately 5L/min
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