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16 Cards in this Set
- Front
- Back
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Fitness
Health
Social, mental and physical benefits of exercise
Components of Fitness
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Fitness - The ability to cope with the demands of an individuals everyday environment.
Health - A state of complete physical, mental and social well being and not merely the absence of disease.
Social - meeting like minded people, teamwork, making new friends. Mental - Stress relief, self confidence, clarity of thought, helps hormone levels. Physical - Improved body composition, weight management, bones becomes stronger, reduces blood pressure and cholesterol, joint flexibility.
Explosive strength, static strength, endurance strength, stamina, flexibility, speed, agility, balance, reaction time, coordination and power. |
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Lifestyle choices
Causes of stress, impacts and solutions
3 types of strength |
Lifestyle - diet & nutrition, exercise, alcohol, sleep/rest, career, smoking/drugs.
Work (work load, unhappy job), family (disagreements, children), social (financial, isolation), environment (pollution, crime, noisy). impacts - Cardiovascular diseases, blood pressure and cholesterol increases, obesity, stomach ulcers/migraines. Solutions - Exercise, diet, hydration, socialising.
Explosive - rapid contraction of muscle fibres to achieve a maximum generation of force also relaxed to power. Static - the holding of a limb or part of the body in a static or immobile position. Dynamic - the rapid contractions and relaxation of a single muscle or a group of muscles. |
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Macro/micronutrients
Carbohydrate
Glycogen |
Macro - (large) energy providers, carbs, proteins, fats. Micro -- (small) assist metabolic functions, vitamins and minerals.
Carbs - provides energy. Main source of glucose is dietary fibre. Carbs converted into glucose. Simple (easily digested, energy given quickly) Complex (longer to digest, releases energy slower).
Glycogen - excess glucose may be stored as glycogen in the liver and muscles. Storage includes for 2 hours of intensive exercise. |
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Fats
Protein |
Vital to health, majorly energy source at rest and during low-intensity exercise. Building blocks of fats are fatty acids and glycerol, form to create triglyceride. Saturated facts - no role in keeping body healthy, raise cholesterol and obesity. Monounsaturated fats - found in olive oil, avocados & peanuts,reduces cholesterol and risk of CHD. Polyunsaturated fats - found in soya beens, sunflower oil and oily fish. Reduce cholesterol but not as effective.
Protein - 10% energy released is protein. The building blocks of proteins are amino acids. 20 different amino acids which can make up to 50000 different proteins. 8 Essential amino that must be gained from your diet. Growth and repair, manufacturing enzymes and hormones, in haemoglobin, secondary energy source.
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Vitamins and Minerals
Dietary fibres. |
Converts foods into energy, assists brain function, supports immune system, production of hormones. They provide no energy. Fruits. the daily allowance cannot store it. Minerals are compounds found in the body that are vital for cell functioning. Gained from food and water we consume. Fresh fruit, vegetables, cereals, eggs meet and fish. Calcium, iron, phosphorous, potassium, sodium.
Fibre - mixture of complex carbohydrates which cannot be digested in the small intestine by humans.18-24 grams per day. Essential in all athletes diets to help the digestive system. |
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Basic Diet
Basic Metabolic Rate (BMR)
Positive Energy Balance
Negative Energy Balance
Neutral Energy Balance |
Proteins 15-20% Fats 15-20% Carbohydrates 60-70%.
BMR = 1.3 (kcal) X 24 (hours) X Weight (60)(KG) = 1872 kcal/day. the energy requirement increases during exercise. Up to 8.5kcal. 8.5 X 1(Hour) X 60KG = 510kcal. Daily requirements are 1872 + 510 = 2382 Kcal.
Positive - Energy uptake exceeds energy expenditure, weight is gained, as in muscle building or over eating.
Negative - Energy expenditure exceeds energy intake, weight is lost, as in fat loss or under eating.
Neutral - energy intake meets your demands and energy expenditure, so no weight is gained or lost. Best recored over a week. |
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Skeleton functions
Fibrous joint
Cartilaginous joint
Synovial joint
Ball & Socket
Hinge
Pivot |
Shape, support, red blood cell production, leverage (movement), protection.
Fibrous - Fixed joint, where there is no observable movement. Cranium.
Cartilaginous - Slightly moveable and found in-between vertebrae and hip.
Synovial - The most common, the most movement. Elbow/shoulder.
Ball - allows movement in every direction, formed round the head of one bone fitting into a cup shaped capsule. Shoulder/Hip.
Hinge - Allows only movement in one direction. ankle, knee, hip.
Pivot - only allows rotational movement, where the head of the bone fits into a notch on another. Atlas & axis vertebrae, radius and ulna. |
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Tendon
Ligament
Types of bones
Synovial joint |
Tendon - muscle to bone Ligament - bone to bone.
Long - tibia. Short - carpals of wrist. Flat - ribs/sternum. Irregular - pelvis. Sesamoid - knee cap.
2 Bones, cartilage on end. Cased around ligaments, joint capsule, synovial membrane, synovial fluid.
Hyaline cartilage - on the end of the bones forming the joints, forming a smooth surface, protects the bone tissue and reduces friction. Joint capsule - connective tissue that surrounds the joint keeping the fluids together. Synovial membrane - where the synovial fluid is stored. Synovial fluid - lubricated cartilage, cushions bone to reduce friction, supplies nutrients to cartilage. |
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Types of contraction
Origin, insertion.
Prime mover
Antagonist
Synergists/neutraliser
Fixators |
Isometric - (Stationary) where the muscle in contracting but there is no movement. (plank) Isotonic - moving contraction. 1. Concentric - shortening (bicep curl up). 2. Eccentric - lengthening (bicep down curl).
Origin - the attachment connected to the stable bone, no movement. Insertion - the attachment to the bone that moves.
Prime - agonist, a muscle that contracts to produce a specific movement. Antagonist - the muscle on the opposite side of a join to the prime, which must relax to allow the prime to contract. Synergists - prevent any unwanted movement that might occur as the prime mover contracts. Fixators - muscles that work to stabilise the origin of the prime mover. eg the muscles of the scapula contract to stabilise to the origin of the biceps brachii. |
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Flexion Extension Abduction Adduction Rotation Plantar flexion Dorsiflexion Circumduction |
Flexion - where two bones around a bone are coming together decreasing the angle. Upward Bicep curl. Extension - The increase in the angle between two bones at the joint. Downward bicep curl. Abduction - any movement away from the midline of the body. Adduction - any movement towards the midline of the body. Rotation - semi-circular movement as seen in our wrist and ankle, forearm. Plantar Flexion - pointing your toes away as you go to plant your foot down. Long jump take off. Dorsiflexion - toes are raised towards you shin, eg downward phase of squat. Circumduction - only available in ball and socket, where you have complete circular movement available. |
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Levers |
1 Fulcrum Elbow extension Disadvantage 2 Load Ankle Advantage 3 Effort Rest Disadvantage
1 - First order levers - fulcrum is between the effort and resistance. Heading a ball, extending elbow to throw a ball.
2. Second order levers - here the resistance lies between the fulcrum and effort. Plantar flexion, weightlifting.
Third order levers - most common in the body. flexion of elbow.
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Planes |
Sagittal - vertical plane, divides the body into right and left planes. (Flexion, extension, plantar/dorsiflexion) (Horizontal movement eg somersaults)
Frontal - vertical plane, divides body into front and back. (Abduction, adduction) (anterior/posterior eg cartwheels)
Transverse - divides the body from the hip into upper and lower halves. (horizontal abduction/adduction) (Longitudinal eg ice-skating) |
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Pulmonary artery and vein
Conduction system events |
Vein - carries oxygenated blood to the heart. Artery - carried deoxygenated blood to lungs.
CCC - 1. Increased CO2, lactic acid, drop in PH or increased acidity is detected by chemoreceptors, baroreceptors and proprioceptors. 2. Nerve impulses sent from cardiac control centre found in medulla oblongata. 3. Nerve impulses sent down the sympathetic nerve and impulses arrive at the sinoatrial node. 4. the intrinsic pacemaker is located within the right atrium. 5. SA node emits an electrical impulse creating a wave of excitation and both left and right atria contract. 6. The impulse arrives at the atrioventricular node (AV). 7. The impulses is sent down the septum of the heart via the bundle of his. 8. The impulses then spread throughout the walls of the ventricles via the purkinje fibres. 9. Both ventricles now contract forcing blood our of the heart via the aorta and pulmonary vein around the body. |
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Systole
Diastole
Stroke volume
Venous return
Ejection Fraction
Sterlings Law |
Systole - part of the cardiac cycle where the heart is contracting and ejecting blood out. 0.3 seconds.
Diastole - when the heart is relaxing and refiling with blood.
Stroke volume - the amount of blood pumped out by the hearts ventricles in each contraction.
Venous - volume of blood returning to the right side of the heart via vena cava.
Ejection fraction - we never completely empty our left ventricle, but untrained heart leaves 45% of blood. The ejection fraction is the percentage of blood ejected out per beat.
Sterling - relationship between cardiac muscle contractility and stroke volume. The more cardiac fibres can stretch, the greater the force of contraction, hence a larger SV.
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Cardiac output
Maximal/submaximal exersice |
Cardiac output (Q) = SV (ml) X HR (Bpm). Q = 70ml X 72 Bmp Q = 5040ml (5.04 liters) Cardiac output is the amount of blood pumped out by the heart ventricles per minute. It is equal to SV X heart rate.
a - anticipatory rise (adrenaline) b- initial sharp rise due to anaerobic demands c - HR continues to climb approaching near maximal workload d - plateau or steady state exercise e - radical decline as soon as we stop f - slower recovery as the body returns to pre-exercise state. |
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Bradycardia
Hypertrophy
CCC - cardiac control centre |
Bradycardia - a resting heart rate below 60 beats per minute as a result of prolonged aerobic training.
Hypertrophy - where the heart gets bigger and stronger as a result of training. thicker muscular walls.
Neutral - chemoreceptors detect an increase in CO2 and a change in PH levels of blood. Hormonal - adrenaline, hormone released at onset of exercise. Intrinsic - temperature, thermoreceptors detect changes in core body temperature. Neutral - Baroreceptors detect a increase in blood pressure. Neutral - proprioceptors detect an increase in movement. |
