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109 Cards in this Set
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Factors influencing muscle power |
P - Physical Training (weight bearing, resistance training) A - Age (peak 20-30 years) S - Size (cross sectional) S - Sex (testosterone) |
PASS |
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Red Muscle Fibres |
Slow twitch - longer duration or lower force - smaller in size Eg. 1500m race |
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White Fibres |
Fast twitch - power, speed and strength - contracts rapidly but fatigues quickly Eg. Sprinting |
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Reciprocal Inhibition |
Process of one muscle working whilst its pair relaxes (Agonist & Antagonist) |
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Agonist |
Muscle thay initiates action Muscle contracts and shortens Eg. Bicep Curl - Bicep |
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Antagonist |
Muscle that relaxes and allows contraction Muscle relaxes and lengthens Eg. Bicep Curl - Tricep |
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Isotonic Contraction (Concentric and Eccentric) |
Contractions where the length of the muscle changes whilst applying force Concentric - muscle shortens Eccentric - muscle stretches Eg. Push Up DWP - bicep shortens & contracts (agonist), triceps lengthens & relaxes (antagonist) |
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Isometric |
Muscle applies force but does not change in length Eg. Wall Sit |
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Voluntary Muscle |
- Muscles we can control - Brain sends message to muscles - Eg. Most skeletal muscles |
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Involuntary Muscles |
- Over which, we have no control - Carries out function automatically - Cannot purposely influence contractions - Eg. Cardiac & smooth muscles |
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Functions of muscles |
1. Body Movement 2. Posture 3. Carry out Life Functions 4. Protection |
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Body Movement |
- skeletal muscles - muscles contract causing bones to move |
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Posture |
- controlled by actions of skeletal muscles - without muscles, body would sag and allow gravity to control shape |
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Life Functions |
- Heart (made of cardiac muscle, involuntary) - Breathing (skeletal muscle in ribs contracts to cause inhalation and exhalation) - Digestion (smooth muscles line walls of organs & helps break down foods) |
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Protection |
Skeletal muscles form barrier where there is no bone If attacked, muscles automatically tense to protect body |
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How skeletal muscles move |
When muscle contracts and shortens, pulls bones together Muscles can only pull |
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Skeletal muscle appearance |
Fat in middle (muscle belly) but taper at ends (tendon) & are characterised by striped look |
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Muscular System |
Bones can't move without mucles and vice versa Make up 43% body mass 3 groups - Smooth, Skeletal and Cardiac |
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Fusiform Muscles |
Run length of muscle belly Designed for mobility Highly contractile |
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Penate Muscles |
Produce smaller ranges of movement Designed for power & strength 3 types - Unipennate, Bipennate, Multipennate |
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Unipennate |
Fibres on one side of tendon Eg. Semimembranosus |
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Bipennate |
Fibres run on both sides Eg. Rectus femoris |
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Multipennate |
Small tendons within muscle, joins onto tendon of insertion Eg. Deltoid |
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Origin & Insertion |
Origin - where muscle starts Insertion - where it attaches to second bone |
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Hypertrophy & Atrophy |
H - Increase of muscle size/mass A - Decrease of muscle size/mass |
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Muscular Dystrophy |
Genetic disorder that weakens muscles which help to move the body |
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Sliding Filament Theory |
At Rest: - No/few electrical impulses reaching muscles - Ca2+ present in sacroplasmic reticulum During Contraction: - Nerve impulses reach muscles via motor neuron - Ca2+ released from sacroplasmic reticulum - Stimulates myosin cross-bridged & attaches to actin -Actin is pulled over myosin - Z lines shorten - Sarcomere contracts On Relaxation: - Nerve impulses stop - Ca2+ taken up by sarcoplasmic reticulum - Cross-brides detach from actin Muscle returns to resting state |
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Functions of Skeletal System |
1. Body Movement 2. Support and Protection 3. Mineral Storage Site 4. Production of Blood Cells |
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Body Movement - Skeletal |
Site of muscle attachment Contraction causes bone to move Siegel cannot work without muscles, vv |
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Support and Protection |
Protects vital organs Compact & Cancellous bone tissue Supports the central structure |
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Mineral Storage Site |
Calcium, Phosphorus, sodium, potassium Bone Marrow is the site (long bones) |
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Production of Bloot Cells |
Within long bones |
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Appendicular Skeleton |
Role is movement Includes upper and lower limbs Joined by pelvic and pectoral girdles |
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Axial Skeleton |
Forms central axis Rigid - supports structure Skull, vertebral column, ribs, sternum Not much movement |
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Epiphyseal Plate |
Distal & Proximal ends of long bone Permits bone growth Made of cartilage Cartilage grows wider, cells ossify, gradually hardening bone |
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Bones |
Made of 50% water, 50% calcium and phosphorus Long, Short, Flat, Irregular, Sesamoid |
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Long Bones |
Greater length than width Shaft that contains bone marrow Produce blood cells Allows for movement |
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Short |
Approx same width and length in size Carpals, Tarsals |
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Flat |
Smooth surface for attachment of muscles protects vital organs Primary function is muscle attachment |
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Irregular |
Complex shapes that allow for greater movement |
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Sesamoid |
Small bones developed in tendons around the joint not common |
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Compact Tissue |
Heavy, dense, strong Ivory Covers bone completely Thickest at centre of shaft |
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Cancellous |
Aka spongey bone Honeycomb appearance Strong and hard tissue at end of bone Increases surface area for more stable joints |
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Vertebral Column |
Central support 33-34 bone elements called vertebrae Vertebral column is divided into 5 sections Allows for nerve endings to pass through |
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Articulation |
2 or more bones meet |
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Fibrous Joint |
Immovable Bones knitted together by fibrous tissue |
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Cartilaginous Joint |
Semi movable Connected entirely by cartilage Eg. Between ribs and sternum |
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Synovial Joint |
Freely moveable Includes a capsule that surrounds articulating surface of joint and lubricating fluid within |
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Hyaline Cartilage |
Ends of bones are covered in smooth, white shiny cartilage Protects bone tissue Helps reduce friction |
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Joint Capsule |
Strong fibrous tissue that surrounds joint Helps hold bones together Adds stability Stops foreign material entering joint |
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Synovial Membrane |
Lines inside of joint capsule Produces and secretes synovial fluid |
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Synovial Fluid |
Lubricated joint surfaces Forms cushion between surfaces Provides nutrients for hyaline cartilage |
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Ligaments |
Strong fibrous bands holds bones together Controls movement and stability of joint |
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Frontal Plane |
'Coronal' planes divides body into front and back |
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Sagital Plate |
Divides body into left and right |
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Transverse Plane |
Divides body into upper and lower |
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Ball & Socket joint |
Ball of joint hits into cavity of other and held there by ligaments Movement Circumduction Eg. hip, shoulder |
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Hinge |
Swings one way 1 axis Flexion extension Eg. Elbow |
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Pivot |
1 axis Pronation Radius and ulna allow head to rotate |
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Plane or Gliding |
Two bones with flat surfaces slide on each other Rotation Carpals, Tarsals |
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Saddle |
Shaped like horse saddle Biaxial Rotation, Flexion Extension Base of thumb between carpal and Metacarpal bones |
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Ovoid/ Condyloid |
Permits movement around 2 axis Rotation Wrist |
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Closed/ Simple fracture |
Hasn't pierced skin |
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Open/ Compund fracture |
Bone juts through skin Infection and external bleeding likely |
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Greenstick fracture |
Small, slender crack in bone |
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Hairline fracture |
Stress fracture |
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Complicated fracture |
Structures surrounding are injured Damage to veins, arteries and nerves |
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Comminuted fracture |
Bone shattered into small pieces |
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Avulsion fracture |
Wrenches tendons free and pulls out bits of shattered bone |
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Compression Fracture |
Two bones forced against each other |
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Causes of poor posture |
Poor standing, sitting and walking posture Poor nutrition Physical defects Lack of exercise Fatigue and sickness Emotional factors Clothing Poorly designed furniture Specific sports |
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Kyphosis |
Thoracic spine more curved than normal Upper back muscles are weak and chest muscles tight |
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Schauermann's disease |
Deformity in vertebrae Identified by fatigue and mild pain in thoracic |
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Round Shoulders |
Shoulders tilt forward and scapulae may protrude Chest muscles become tight and back muscles become weaker Causes neck pain |
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Lordosis |
Back muscles shorten and tighten Tilts pelvis forward and causes abdominal muscles to weaken Lower back pain |
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Scoliosis |
Sideways deviation of thoracic and lumbar spine One shoulder is higher than other |
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Bowlegs |
Alignment abnormality of leg Knees widely seperated whilst knee are in contact |
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Knock knees |
Angular deformity of the leg in which ankles are separated when knees touch |
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Flat feet |
Occurs in arch of foot where architecture is flattering than normal |
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Acute Injuries |
Occurs suddenly during activity Usually very painful May occur due to an action, a type of contaft or exercise If not treated correctly may form a chronic injury |
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Examples of acute injuries |
Concussion - blow to head or heavy - loss or consciousness, vomiting, loss of memory Winded - heavy blow to chest or abdomen - gasping, nausea Broken Clavicle - Falling on a outstretched arm - required support Sprained ankle- twisting the ankle - immediate pain, restricted movement and swelling Muscle strain - sudden overstreching or contraction of muscle - immediate pain, reduced mobility, strength & power |
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Chronic Injuries |
Usually result from overusing one area of the body 80% related to lower body Extrinsic causes include training errors, incorrect technique or problematic surfaces High workloads + low levels of rest = overuse injury |
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Delayed Onset Muscle Soreness |
Occurs after strenuous exercise & affects muscle fibres resulting in localised pain Associated with extended endurance activities and explosive types of exercise requiring forceful, eccentric contractions 0-24 hrs: pain begins 24-72 hrs: pain peaks 72+ hrs: pain subsides Stretching, Cryotherapy, Ultrasound, Exercise |
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Overuse Injuries |
Causes by repetitive nature, insufficient recovery time, inappropriate increase in training load, inadequate footwear, inappropriate training surfaces |
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Shin Splints |
Causes: Poor posture, excessive training, fallen arches, biomechanically incorrect gait, muscle fatigue in lower limbs
Can be incapitating, initial pain caused by inflammation Over time pain becomes constant and uncomfortable
Treatment: SALTAPS, RICER, rehab |
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Osteitis Pubis |
Occurring in joint between pubic bones of the pelvis Causes: High running loads, frequent changing of direction at pace & kicking action Symptoms: gradual onset groin pain, pain when contracting abs, pain when kicking and running, significant loss of strength, reduction in max. running speeds Treatment: xrays, physio, modified rest, massage, strengthening of pelvic muscles |
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Patella Tendonitis |
Inflammation in the tendons that attached the patella to tibia Generally found in athletes who play volleyball, basketball distance running Pain is felt at end of session |
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Tennis/ Golfers elbow |
Recurring pain on the outside of upper forearm, just below beginning of elbow Pain caused by lifting or bending the arminflamed muscles, tendons and ligaments Lasts 6-12 weeks |
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Direct |
Result of an external force Caused by: Collison with another person, direct blow from an implement Minor or major damage |
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Indirect |
Caused by sudden change in direction or intensity Causes: Losing balance May result in sprained ligament, minor injuries or major trauma |
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Overuse |
From continual performance of some type of movement Caused by: Repetitive in nature, insufficient recovery time, inappropriate footwear, inappropriate training increase, inappropriate training surface May result in stress fracture |
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Hard tissue |
Injured bone Treatment: - immobilise and support injured site - Check for impaired circulation Arrange transport to professional assessment - RICER (if no pain caused) |
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Soft Tissue |
Impacts on ligaments, tendons and muscles Treatment: RICER No HARM |
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TOTAPS |
Talk Observe Touch Active Movement Skills Test |
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RICER |
Rest - inactive for 48-72 hrs - reduces impact Ice - Reduces swelling. Ice 20-30mins every 2 hours Compression - reduces swelling and provides support. Compresses blood vessels Elevation - above heart to reduce blood flow and swelling Referral - seek medical assistance |
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No HARM |
First 48-72 hrs Heat - increases bleeding and blood flow which leads to swelling Alcohol - increases bleeding and swelling = delayed recovery. Can mask pain Running - increases blood flow, delays recovery and makes worse Massage - increases swelling, bleeding and circulated blood |
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Injury Prevention |
Warm Up Appropriate footwear Tape/ strapping concerns Appropriate safety equipment Drink fluid - before, during, after Avoid exercise in hottest part of day Maintain good overall fitness Cross-train with other sports Don't exert yourself |
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MRI (Magnetic Resonance Imaging) |
Used to see inside of body without xrays |
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Hyperbaric Chamber |
Medical use of oxygen at 100% Attendants breathe compressed air Patient can be treated to during |
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Arthroscopic Surgery |
Visualise, diagnose and treat joint problems |
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Interferential Current Therapy |
Symptomatic relief from, and management of, chronic pain and acute pain |
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Strapping |
Taping used to prevent injury and provide support Ensures quick recovery Also preventative |
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Ultrasound |
Increases in healing rates tissue relaxation, tissue heating, blood flow, scar tissue break down |
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Xray |
Helps determine injury |
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ASADA & WADA |
Australian Sports Anti Doping Authority World Anti Doping Authority |
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Drug Testing |
Urine Sample, Blood Sample Athletes Selection Notification Reporting to doping control station Selecting collection vessel Providing sample Selection of sample kit Splitting and sealing sample Measuy the specific gravity Final paperwork Securing and transporting sample |
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Substances Banned Always |
Non- Approved Anabolic Agents Other Anabolic Agents Peptide Hormones Growth Factors Related Substances and mimetics Beta-2-Agonists Hormone and metabolic modulators Diuretics and masking agents |
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Substances Banned during Comp only |
Stimulants, Narcotics, Cannabinoids, Glucocoritcoids |
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Methods banned 24/7 |
Manipulation of blood and blood components Chemical and physical manipulation Gene doping |
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