Reading...
Play button
Play button
Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
234 Cards in this Set
- Front
- Back
|
Physical activity
|
Any form of exercise or movement.
It can be planned and structured, or unplanned and unstructured. |
|
|
Healthy active lifestyle
|
A lifestyle that contributes positively to social, physical and mental well-being, and that includes regular physical activity.
|
|
|
Health
|
A state of complete mental, physical and social well-being, and not merely the absence of disease and infirmity.
|
|
|
a) Social
b) Benefits |
a) To do with the community and society.
b) Benefits: ~ Mix with others ~ Make new friends ~ Meet old/ current friends ~ Develop teamwork/ cooperation ~ Work with others |
|
|
a) Physical
b) Benefits |
a) The body.
b) Benefits: ~ Contribute to good physical health ~ Physical challenge ~ Increase fitness ~ Improve fitness |
|
|
a) Mental
b) Benefits |
a) The mind.
b) Benefits: ~ Relieve and/ or prevent stress and tension. ~ Mental challenge ~ Increase self esteem and confidence ~ Help the individual feel good (endorphins) ~ Contribute to enjoyment in life ~ Aesthetic appreciation |
|
|
Aesthetic appreciation
|
Seeing the beauty in a performance.
|
|
|
How can physical activity stimulate the individual?
|
1) Cooperation
2) Competition 3) Physical challenge 4) Aesthetic appreciation 5) Development of friendships and social mixing |
|
|
The key influences that impact achieving sustained involvement in physical activity.
|
Cultural
Health and well being Image Resources People Socio-economic |
|
|
The 'cultural' factors.
|
Gender
Age Race Disability |
|
|
The 'health and well being' factors.
|
Illness
Health problems |
|
|
The 'image' factors.
|
Fashion
Media coverage |
|
|
The 'resources' factors.
|
Location
Access Time Availability |
|
|
The 'people' factors.
|
Family
Peers Role models |
|
|
The 'socio economic' factors.
|
Cost
Status |
|
|
Opportunities available in physical activity.
|
Player/ Performer
Leadership Official Volunteer |
|
|
Sports participation pyramid
(Bottom to top) |
1) Foundation
2) Participation 3) Performance 4) Elite |
|
|
Foundation
|
Bottom of pyramid.
Learn and experience basic sporting skills. Eg, PE lessons. |
|
|
Participation
|
Second bottom of pyramid.
Taking part in their free time on a regular basis. Eg, Extra curricular clubs or sports clubs outside of school. |
|
|
Performance
|
Second top of pyramid.
Moving uo to a higher level with more specialised coaching and enters local competitions. |
|
|
Elite
|
Top of pyramid.
Top class, representative level at county, regional, national and international levels. |
|
|
Initiatives
|
1) Government policies
2) PE School Sport and Club Links (PESSCL) 3) School Sport Partnerships 4) Sport England's Start, Stay and Succeed 5) Youth Sport Trust's TOP and Active Kids programmes |
|
|
Government policies
|
2 hours of high quality PE every week.
|
|
|
PE School Sport and Club Links (PESSCL)
# NOW known as PE School Sport and Young People (PESSYP) |
Strengthens links between schools and local clubs. Makes it easier for students to take part in physical activity in their own time, in a variety of roles.
|
|
|
School Sport Partnerships
|
Develop sporting opportunities in a wide range of sports, and offer high quality coaching and competitions within the local community.
Delivered through a group of schools with a specialist sports college at the centre. |
|
|
Sport England's Start
|
Increase participation in sport in order to improve the health of the nation, with a focus on priority groups.
|
|
|
Sport England's Stay
|
Retain people in sport through an effective network of clubs, sports facilitie, coaches, volunteers and competitive opportunities.
|
|
|
Sport England's Succeed
|
Create opportunities for talented performers to achieve success.
|
|
|
Youth Sport Trust's TOP programme
|
Encourage people of all abilities to get involved in sport.
TOP link gives 14 - 16 year olds the chance to organise and manage sport activities. |
|
|
Youth Sport Trust's Active Kids programme
|
Voucher programme which allows schools to purchase sporting and other equipment.
|
|
|
Fitness
|
The abiltiy to meet the demands of the environment.
|
|
|
Exercise
|
A form of physical activity done to maintain or improve health and/or physical fitness, it is not competitive sport.
|
|
|
Components of health-related exercise
|
1) Cardiovascular endurance
2) Muscular strength 3) Muscular endurance 4) Flexibility 5) Body composition |
|
|
Cardiovascular endurance
|
The ability to exercise the entire body for long periods of time.
|
|
|
Muscular strength
|
The amount of force a muscle can exert against a resistance.
|
|
|
Muscular endurance
|
The ability to use voluntary muscles many times without getting tired.
|
|
|
Flexibility
|
The range of movement possible at a joint.
|
|
|
Body composition
|
The percentage of body weight which is fat, muscle and bone.
|
|
|
Components of skill-related exercise
|
1) Coordination
2) Reaction time 3) Agility 4) Balance 5) Speed 6) Power |
|
|
Coordination
|
The ability to use two or more body parts together.
|
|
|
Reaction time
|
The time between the presentation of a stimulus and the onset of a movement.
|
|
|
Agility
|
The ability to change the position of the body quickly and to control the movement of the whole body.
|
|
|
Balance
|
The ability to retain the body's centre of mass (gravity) above the base of support with reference to static (stationary), or dynamic (changing), conditions of movement, shape and orientation.
|
|
|
Speed
|
The differential rate at which an individual is able to perform a movement or cover a distance in a period of time.
|
|
|
Power
|
The ability to do strength performances quickly.
Power = Speed x Strength |
|
|
Cardiovascular endurance test
|
Cooper's 12 minute run
|
|
|
Muscular strength test
|
Hand grip
|
|
|
Muscular endurance test
|
Harvard step test
|
|
|
Flexibility test
|
Sit and reach test
|
|
|
Coordination test
|
3 ball juggle
|
|
|
Reaction time test
|
Ruler drop test
|
|
|
Agility test
|
Illinois agility run
|
|
|
Balance test
|
Standing stork test
|
|
|
Speed test
|
30 metre sprint
|
|
|
Power tests
|
Standing broad jump
Sergeant jump |
|
|
Principles of training
|
1) Specificity
2) Progressive overload 3) Individual needs 4) Rest and recovery |
|
|
Specificity
|
Matching training to the requirements of an acitivity.
|
|
|
Progressive overload
|
To gradually increase the amount of overload so that fintess gains occur, but without potential for injury.
|
|
|
Individual needs
|
Matching training to the requirements of an individual.
|
|
|
Rest
|
The period of time allotted to recovery.
|
|
|
Recovery
|
The time required for the repair of damage to the body caused by training or competition.
|
|
|
FITT principle
|
Frequency
Intensity Time Type |
|
|
Frequency
|
How often the exercise is done.
|
|
|
Intensity
|
How hard/ difficulty of the exercise.
|
|
|
Time
|
The duration your heart rate is in the target zone.
|
|
|
Type
|
The specific method of training
|
|
|
Performance
|
How well a task is completed.
|
|
|
Reversibility
|
Any adaptation that takes place as a consequenceof training will be reversed when you stop training.
|
|
|
Goal setting
|
SMART targets
|
|
|
SMART
|
Specific
Measurable Achievable Realistic Time bound |
|
|
Types of training methods
|
1) Continuous
2) Interval 3) Fartlek 4) Circuit 5) Weight 6) Cross |
|
|
Continuous training
|
Continuous exercise at a moderate to slow pace, without rest.
Advantages: ~ Develops cardiovascular and aerobic endurance. ~ Beneficial for endurance athletes. |
|
|
Interval training
|
Periods of hard work followed by periods of rest.
Advantages: ~ Improves speed and muscular strength. ~ The rest periods enable the performer to recover to maintain working at a high intensity. ~ Beneficial for sprinters and sports which have anaerobic bursts. |
|
|
Fartlek training
|
Swedish for 'speed play'.
Combines high and low intensity work, and different terrain. Advantages: ~ Improves speed and cardiovascular endurance. ~ Beneficial for games players. |
|
|
Circuit training
|
Combines a variety of exercises or skills into a circuit, with brief periods of rest inbetween. Alternate muscle groups are exercised.
Advantages: ~ Improves general fitness. ~ Easy and inexpensive to complete |
|
|
Weight training
|
Completed using resistance from either a free weight, barbell, dumbell or a machine. One set of repetitions is followed by a period of rest.
Advantages: ~ Improves muscular strength (heavy weights with low repetitions). ~ Improves muscular endurance (lighter weights with high repetitions). |
|
|
Cross training
|
Uses a combination of different training methods.
Advantages: ~ Can suit all, individual and games players. |
|
|
Assesses personal readiness
|
PAR-Q
Physical Activity Readiness Questionnaire. |
|
|
Heart Rate
|
The number of times the heart beats per minute.
|
|
|
Pulmonary Circulation
|
Transports blood from the heart to the lungs and back again.
|
|
|
Systemic Circulation
|
Transports blood from the heart to the body and back to the heart again.
|
|
|
Resting heart rate
|
The amount of heart beats per minute when the body is at rest.
|
|
|
Maximum heart rate
|
Calculated by the equation: 220-age
|
|
|
Recovery rate
|
The time it takes for the heart to return to resting rate after exercise.
|
|
|
Blood Pressure
|
The force exerted by circulating blood on the walls of the blood vessels.
|
|
|
Stroke Volume
|
The volume of blood pumped out of the heart by each ventricle during one contraction.
|
|
|
Cardiac Output
|
The amount of blood ejected from the heart in 1 minute.
(Stroke Volume x heart rate) |
|
|
Systolic
|
Maximum pressure in the arteries when the heart contracts and pushes blood out.
|
|
|
Diastolic
|
Pressure of the blood during the relaxation phase between heart beats.
|
|
|
Valve
|
Openings allowing blood flow in one direction only – found in heart and veins.
|
|
|
Arteries
|
Thick blood vessels that carry blood away from the heart.
|
|
|
Veins
|
Blood vessels that bring the deoxygenated blood back to the heart.
|
|
|
Capillaries
|
The smallest blood vessel. They bring blood within reach of every cell.
|
|
|
Aorta
|
Main blood vessel leaving the heart.
|
|
|
Superior Vena Cava
|
Blood vessel transporting deoxygenated blood back to the heart .
|
|
|
Haemoglobin
|
Found in red blood cells, transports oxygen to body tissue.
|
|
|
Cholesterol
|
Fatty substance carried in the blood
HDL - Good. Transport/remove a large amount of cholesterol building up in the arteries to the liver. LDL - Bad. Carries cholesterol from the liver to the cells. |
|
|
Immediate effects of exercise on CV system.
|
Increased heart rate
Increased blood pressure Increased stroke volume Increased cardiac output Body temperature increases - blood vessels vasodilate |
|
|
Effects of regular participation in physical activity on CV system
|
Resting heart rate decreases
Recovery rate quickens. Stroke volume increases Cardiac output increases Blood pressure reduced Healthy veins and arteries - Increased number of capillaries |
|
|
Effects of long term participation in physical activity on CV system
|
Heart becomes stronger and efficient
= Healthier = Prevention of; Heart disease Type 2 diabetes Cardiovascular disease Obesity |
|
|
Lifestyle Factors effecting CV system
|
Stress
High Cholesterol Recreational Drugs Sedentary Lifestyle |
|
|
Recreational Drugs on CV system
|
Smoking:
Releases adrenaline Increases HR (constricts the arteries) Increases blood pressure Tobacco smoke = Increases risk of heart disease. Lowers HDL cholesterol. |
|
|
Obesity on CV system
|
Heart disease
Heart failure Sudden death Build of fatty deposits builds in arteries makes them more narrow - blood supply to the heart is restricted. |
|
|
Stress on CV system
|
Depression and mood swings
Increases blood pressure Increases HR |
|
|
Functions of the heart
|
Transport
Remove waste Control body temperature Protect the body. |
|
|
Cardiovascular System
|
Made up of:
Blood Blood vessels The heart |
|
|
Blood
|
Made up of:
Red blood cells White blood cells Plasma Platelets |
|
|
Red blood cells
|
Carries oxygen
Contains haemoglobin |
|
|
White blood cells
|
Protect against disease
|
|
|
Plasma
|
Carries digested food, hormones, blood cells and waste
|
|
|
Platelets
|
Clots to stop wounds from bleeding
|
|
|
Reducing the risk of high blood pressure
|
Check your weight
Limit alcohol consumption Don’t smoke Eat less salt Avoid stress Regular exercise |
|
|
Respiratory System
|
Made up of:
Lung structure Breathing mechanism Short and long term effects of exercise |
|
|
Parts of Respiratory System
|
Nasal passages
Larynx Trachea Bronchi Bronchioles Alveoli Intercostal muscles Diaphragm Ribs |
|
|
Nasal passages
|
Air enters the body through nasal passages.
|
|
|
Larynx
|
Air passing over the larynx produces sound for speaking.
|
|
|
Trachea
|
Air passes down trachea to lungs.
Flexible tube, stiffened by rings of cartilage. |
|
|
Bronchi
|
The trachea splits into two bronchi, carrying air to each lung.
|
|
|
Bronchioles
|
The bronchi split into smaller tubes called bronchioles that distrubute air to the alveoli.
|
|
|
Alveoli
|
Tiny air sacs where gaseous exchange takes place.
|
|
|
Intercostal muscles
|
The muscles between your ribs that help the chest to expand when breathing in.
|
|
|
Ribs
|
Protect the lungs.
Allows chest to expand / contract when breathing. |
|
|
Diaphragm
|
Sheet of muscle under lungs that contracts and moves down to expand the chest during inspiration.
|
|
|
Inspiration
|
Intercostal muscles contract
Rib cage moves up and out Diaphragm contracts Chest cavity increases Pressure in lungs decreases |
|
|
Expiration
|
Intercostal muscles relax
Rib cage returns to normal Diaphragm relaxes Chest cavity decreases Pressure in lungs increases |
|
|
Gaseous exchange
|
Happens in alveoli
Inhaled oxygen diffuses from alevoli into blood in capillary. Carbon dioxide diffuses out of the blood, into alevoli and is exhaled. |
|
|
Short term effects of exercise on respiratory system
|
Increased breathing rate
Increased depth of breathing Oxygen debt Muscle cells use more oxygen Muscle cells produce more carbon dioxide Tidal volume increases Waste water released from the body as sweat |
|
|
Long term effects of exercise on respiratory system
|
Respiratory muscles stronger
- diaphragm / intercostal muscles Increased lung capacity Increased vital capacity More capillaries around alveoli therefore more gaseous exhange |
|
|
Aerobic respiration
|
Glucose + oxygen = carbon dioxide + water + energy
|
|
|
Anaerobic respiration
|
Glucose = carbon dioxide + water + energy + lactic acid
|
|
|
Oxygen debt
|
The amount of oxygen consumed during recovery above normal amounts at rest.
|
|
|
Lung capacity
|
Total volume of your lungs
= Vital capacity + Residual Volume |
|
|
Vital capacity
|
The maximum volume of air you can breathe out after breathing in as much as you can.
|
|
|
Residual volume
|
The amount of air left in the lungs after maximal exhalation.
|
|
|
Tidal volume
|
Amount of air breathed in or out during normal breathing.
|
|
|
Forced breathing
|
Breathing during exercise when requirements increase.
|
|
|
Peak flow
|
Measures airflow out of the lungs
High reading: good function in airways Low reading: airways constricted |
|
|
Effects of smoking on the respiratory system
|
Damaged alveoli = Less efficient gas exchange
Low oxygen intake and high carbon dioxide Increased risk emphysema and lung cancer Short of breath - caron monoxide into red blood cells. Tar sticks to lungs – narrowed airways = ‘smokers cough’ |
|
|
Lactic acid
|
Chemical that builds up during anaerobic exercise.
|
|
|
Effects of alcohol on the respiratory system
|
Slows breathing
Brething becomes irregular Long term = poor respiration. |
|
|
Muscle groups
|
Muscles may be arranged in groups according to location and/or function e.g. the muscles of the leg
|
|
|
Tendon
|
A connective tissue that joins a muscle to a bone, around a joint
|
|
|
Ligament
|
A connective tissue that joins a bone to a bone to form and stabalise a joint
|
|
|
Antagonistic pairs
|
Muscles are arranged in pairs, so when one muscle contracts and pulls, the other relaxes to allow movement. The bicep flexes the elbow whilst the tricep lengthens to it's original position
|
|
|
Agonist
|
The working muscle that creates a movement at a joint
|
|
|
Antagonist
|
The muscle that lengthens whilst the agonist works. This can also control the speed of contraction to avoid injury
|
|
|
Isometric contractions
|
Muscle contractions which results in increased tension, but the length does not alter. For example, when pressing against a stationary object
|
|
|
Isotonic contractions
|
Muscle contractions that result in limb movement. These can be eccentric (lengthening) on concentric (shortening) movements
|
|
|
Hypertrophy
|
The increase of muscle size due to micro trauma caused to muscle fibres following training. This takes upto 48hrs and will increase muscular strength
|
|
|
Soft tissue injuries
|
Tears, pulls or strains to the muscle or tendon
|
|
|
Treatment for soft tissue injury RICE
|
Rest, Ice, Compression and Elevation. The first 48 hrs are crucial. Rest is vital to allow the body to recover
|
|
|
Deltoid
|
The muscle that surrounds the shoulder and allows for abduction, flexion and extension
|
|
|
Trapezius
|
Large muscle that runs across each shoulder and connects the humerus (upper arm bone) to the shoulder, neck and head. It keeps the shoulder elevated
|
|
|
Latissimus dorsi
|
Runs from the humerus down to the lower region of the spine. It can be seen below the arm pit. It adducts the arm at the shoulder
|
|
|
Pectoralis major
|
The chest muscle. This is a powerful muscle that adducts and flexes the arm at the shoulder
|
|
|
Abdominal muscles
|
THe stomach muscles that flex the trunk bending the body forward
|
|
|
Biceps
|
The front muscle on the upper arm that flexes the elbow
|
|
|
Triceps
|
The back muscle on the upper arm that extends the elbow
|
|
|
Gluteals
|
The gluteus maximus is the largest of this group of muscles. It extends the leg at the hip. This is a backward movement
|
|
|
Quadriceps
|
The large muscle group on the front of the thigh. This muscle can flex the leg at the hip, and it can also extend the leg at the knee. Such as kicking a football
|
|
|
Hamstrings
|
The large muscle group on the back of the thigh. This muscle can extend the leg at the hip, and it can also flex the leg at the knee. Such as preparing to kick a football
|
|
|
Gastrocnemius
|
The large muscle that bulges in the bottom of the leg. This muscle planta flexes the ankle (a pointing of the toe). A powerful action that is used for sprinting, or jumping of the ground
|
|
|
7 Components of Diet
|
Carbohydrates
Proteins Fats Vitamins Minerals Fibre Water |
|
|
Protein
|
Make up 15% of calories.
Helps us grow and repair muscle. E.g. eggs, meat, cheese |
|
|
Fats
|
Fats make up 30% of calories
Fats provide energy and keep us warm, however if our body receives a large amount of fat there is a risk of heart disease and obesity. E.g. oil, butter |
|
|
Vitamins
|
Regulate chemical reactions in the body, and helps release energy from food.
Vitamin A =BONES, TEETH & SKIN Vitamin C = SKIN Vitamin D = BONES |
|
|
Minerals (calcium and iron)
|
Provides structure in forming teeth and bones.
|
|
|
Water
|
This is needed to hydrate the body.
Water is lost in your breath, sweat & urine |
|
|
Fibre
|
Fibre is NOT a nutrient.
Helps your digestive system E.g. Fruit, vegetables and whole-grain foods. |
|
|
Carbohydrates… 2 types
|
Complex
Slow release energy Sugars which are good for us Simplistic Fast release energy Lots of sugar Carbohydrates contain the fuels that provide us with energy to sustain our performance |
|
|
Males between 15 and 18 need how calories a day?
Females between 15 and 18 need how many calories a day? |
2750 calories a day.
2100 calories a day. |
|
|
Blood shunting
|
During exercise more oxygen and blood gets delivered to the working muscles.
Therefore, LESS blood and oxygen is delivered to the digestive system. Distribution of blood changes to the demand. For example: High intensity = more blood Important to time food intake prior to event, so energy from food can be released and delivered to the working muscles. |
|
|
The general diet for an athlete is . . .
|
HIGH IN CARBOHYDRATES,
LOW IN FAT, With a high fluid intake, including energy drinks. |
|
|
Mesomorph
|
Wide shoulders.
Narrow hips. Muscular body, arms and legs. Very little body fat. The word ‘Muscular’ will help you remember the body shape of a Mesomorph. 100m sprinter |
|
|
Ectomorph
|
Narrow body.
Thin body, arms and legs. Little body fat. Very little muscle. The word ‘Thin’ will help you remember the body shape of an ecTomorph. High jump, long distance runner |
|
|
Endomorph
|
Wide hips
Narrow shoulders Fat arms and legs Fat body The word ‘Dumpy’ will help you remember the body shape of an enDomorph. Shot putter, sumo wrestler |
|
|
Optimum weight:
|
Ideal weight for a person, giving them the best chance for success.
FOR THEIR SPORT E.g. sumo wrestler & high jumper |
|
|
Body Mass Index
|
Calculating BMI (Body mass index) is a general way of working out whether a person is the correct weight for their height.
BMI = Weight (Kg) ÷ [Height (m) x Height (m)] underweight, overweight , anorexic or obese. |
|
|
Carbo-loading
|
Eating more carbohydrates before a competition, match/fixture to ensure you body has extra fuel (GLYCOGEN) supplies
|
|
|
Weight Gain
|
If the calorie intake exceeds the energy expended
|
|
|
Weight Maintained
|
If calorie intake is balanced with energy used
|
|
|
Weight Loss
|
If more energy is expended and less calories are taken in
|
|
|
Overweight
|
Having weight in excess of normal (not harmful unless accompanied by overfatness).
Heavier than average of gender, height, build. Not necessarily a threat to health |
|
|
Over fat
|
A way of saying you have more body fat than you should have.
Direct effect on health Can lead to obesity related disease High blood pressure, heart attack |
|
|
Obese
|
Very overfat.
Abnormally fat - 20% Health risks - diabetes, heart disease In extremes - can be fatal |
|
|
Underweight
|
Weighing less than is normal, healthy or required.
10% under optimum weight Some naturally underweight Others try to be underweight to help their sport Irregular periods, risk of injury, fatigue, osteoporosis |
|
|
Anorexia
|
Pertaining to anorexia – a prolonged eating disorder due to loss of appetite.
|
|
|
Why does Optimum Weight vary?
|
Height, muscle girth, bone structure, gender
|
|
|
What do you call a diet that gives you the correct amount of all the nutrients needed by your body to be healthy?
|
A balanced diet
|
|
|
50% of your diet needs to consist of what essential nutrient?
|
Carbohydrates
|
|
|
What do you call the units for measuring the energy value of food?
|
Calories
|
|
|
What is healthy eating?
|
Is eating a balance diet to support health and reduce the risk of disease.
|
|
|
What does dehydration mean?
|
Is when your body does not contain enough water
|
|
|
When the knee extends, what is the name of the agonist?
|
Quadriceps
|
|
|
When the knee flexes, what is the name of the agonist?
|
Hamstrings
|
|
|
When the knee extends, what is the name of the antagonist?
|
Hamstrings
|
|
|
When the knee flexes, what is the name of the antagonist?
|
Quadriceps
|
|
|
When the elbow flexes, what is the name of the antagonist?
|
Triceps
|
|
|
When the elbow extends, what is the name of the antagonist?
|
Biceps
|
|
|
When the elbow flexes, what is the name of the agonist?
|
Biceps
|
|
|
When the elbow flexes, what is the name of the agonist?
|
Triceps
|
|
|
When you land a jump, your Quadriceps lower you weight towards the ground under control. What is this type of contraction called?
|
Isotonic:
- Eccentric (for the mark) |
|
|
When you push your toes into the ground to jump for a rebound in basketball, what is the name of the muscle that contracts in a concentric action?
|
Gastrocnemius
|
|
|
When weight training for muscular strength, how many repetitions should you look to include per set?
|
2 - 8 repetitions
|
|
|
When weight training for muscular endurance, how many repetitions should you look to include per set?
|
8 - 20 repetitions
|
|
|
How many sets should you complete for each muscle group being trained during weight training?
|
3 - 4 sets
|
|
|
What is the name of the Triceps antagonist?
|
The Biceps
|
|
|
What is the name of the Hamstrings antagonist?
|
The Quadriceps
|
|
|
Which muscle is used to flex the trunk (stomach region)?
|
The abdominals
|
|
|
Function of the skeletal system
|
1) Movement
2) Support 3) Protection |
|
|
Flexion
|
The angle of at the joint decreases.
Occurs at the shoulder, elbow and knee. |
|
|
Extension
|
The angle at the joint increases.
Occurs at the shoulder, elbow and knee. |
|
|
Abduction
|
Movement of a limb away from the body.
Occurs at the shoulder joint. |
|
|
Adduction
|
Movement of a limb towards the body.
Occurs at the shoulder joint. |
|
|
Rotation
|
Movement in a cicular action.
Occurs at the shoulder joint. |
|
|
Long term effects of exercise on the skeletal system
|
1) Increased bone density.
2) Ligaments and tendons strengthened. |
|
|
Osteoporosis
|
Weakening of bones caused by a reduction in bone density, making them prone to fracture.
|
|
|
Prevention of osteoporosis
|
Weight bearing exercises.
~Moderate impact: Walking Running Tennis Aerobics ~High impact: Plyometrics Basketball Triple jump |
|
|
Compound/ open fracture
|
Broken bone comes through the skin.
|
|
|
Greenstick fracture
|
Break only part way across the bone.
|
|
|
Simple fracture
|
Fracture in one line, no displacement.
|
|
|
Stress fracture
|
Overuse injuries usually in weight bearing areas, such as the lower leg - shin.
|
|
|
Tennis elbow
|
Inflamed tendons at the elbow joint.
Outer part of the elbow. |
|
|
Golfer's elbow
|
Inflamed tendons at the elbow joint.
Inner part of the elbow. |
|
|
Dislocation
|
A bone is pulled or twisted out of place at a joint.
|
|
|
Sprains
|
Damage to the ligament at a joint.
|
|
|
Torn cartilage
|
Swells.
Found at the end of bones aids; Friction-free movement Shock absorption |
|
|
Which mineral and vitamin aids the skeletal system?
|
Calcium
Vitamin D |
|
|
Calcium
|
A mineral which helps build strong bones and increase bone density.
Found in milk, cheese and yoghurt. |
|
|
Vitamin D
|
Maintains healthy bones.
Helps calcium to be absorbed. Made by the body when the skin is exposed to sunlight. |
|
|
Macro nutrients
|
Carbohydrates
Fats Proteins |
|
|
Micro nutrients
|
Minerals
Vitamins |
|
|
A balanced diet
|
A diet which contains an optimal ratio of nutrients.
|
|
|
Somatotypes
|
Classification of body type.
|
