Skeletal System Test Study Guide

Skeletal System 1

100

What is the primary function of the skeletal system?

Structural Support

200

Which bone protects the brain?

Skull

300

What type of joints are the wrist and ankle?

Gliding Joint

400

What is the purpose of bone marrow?

Production of red and white blood cells

500

How many bones are typically found in the body?

206- 213

Principles of training

100

List the principles of training.

• Specificity • Progression • Overload – FITT • Reversibility • variation • Rest • Recovery

200

List any two methods of training.

Interval

Farklet

Circuit 

 Continuous, 

Flexibility,

Weight

300

What does FITT stand for? 

F – Frequency:  more sessions in a week I – Intensity: Make the training harder T – Time: Spend longer on the sessions T – Type: Change what you are doing

400

List the principle that matches the following: ‘

If you don’t use it, you lose it’ Principle of 

‘You will get what you train for’ Principle of ‘

No stress leads to no progress’ Principle of  

Reversibility 

Specificity

Overload –  

500

Explain how you would progress this training session. 

Warm-Up (10 minutes)

1. Light Jogging or Brisk Walking (5 minutes)
   • Engage in a comfortable pace to gradually elevate heart rate and prepare muscles for activity.
2. Dynamic Stretches (5 minutes)
   • Arm Circles (1 minute)
   • Leg Swings (1 minute per leg)
   • Hip Circles (1 minute)
   • Ankle Rotations (1 minute per foot)

Main Session (30 minutes)

1. Bodyweight Exercises (20 minutes)

   • Squats (2 sets of 12-15 repetitions)
   • Push-Ups (2 sets of 10-12 repetitions, modified if necessary)
   • Lunges (2 sets of 10-12 repetitions per leg)
   • Plank (2 sets of 20-30 seconds)
   • Glute Bridges (2 sets of 12-15 repetitions)

2. Low-Intensity Cardio (10 minutes)

   • Choose an activity such as:
     • Steady-State Cycling: Use a stationary bike at a comfortable pace.
     • Easy Rowing: Use a rowing machine at a steady, moderate pace.
     • Swimming: Swim laps at a leisurely pace, focusing on maintaining a steady rhythm.

Cool-Down (10 minutes)

1. Light Jogging or Brisk Walking (3 minutes)
   • Gradually decrease the intensity to bring the heart rate down.
2. Static Stretches (7 minutes)
   • Hold each stretch for 20-30 seconds without bouncing.
   • Hamstring Stretch
   • Quadriceps Stretch
   • Calf Stretch
   • Shoulder Stretch
   • Triceps Stretch
   • Neck Stretch

Random 1

100

List any two methods of training.

Weights.

200

Define “skill”.

The learned ability to bring about pre-determined results, with maximum certainty and minimum outlay of time, energy or both.

300

Which joint is responsible for the movement of the head when shaking it to say "no"?

Pivot Joint

400

what are the Phases of learning a skill

The Cognitive Phase 

The Associative Phase 

The Autonomous Phase

500

What are newtons 3 laws of motion? 

The law of inertia. 

The law of acceleration. 

The law of action and reaction.

Skeletal System 4

100

What is the middle section of the vertebrae called?

Thoracic vertebrae 

200

What is the name of the jaw bone?

Mandible

300

Which bone is known as the tailbone?

Coccyx 

400

Which bone is the longest in the human body?

Femur

500

What is the primary function of tendons?

Connects muscle to bone

Random 2

100

list the Classification of skills.

Open and Close 

200

What are the two types of motivation?  

intrinsic and extrinsic motivation 

300

Which bone is also known as the kneecap? 

Patella

400

Where is the ACL located? 

Knee

500

Explain newtons first law of motion. ( The law of inertia. )

The law of inertia. A body or object will remain still until a force makes it move and it will keep moving until another force stops it. For example, a football remains still until a player kicks it. It will continue to move until something stops it, such as another player, the goal net, or the force exerted by the air or ground, which slows the ball down until it stops.