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195 Cards in this Set
- Front
- Back
What is physical activity?
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Any form of exercise or movement
It can be planned and structured, or unplanned and unstructured |
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Describe a healthy active lifestyle
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A lifestyle that contributes positively to social, physical and mental well-being, and that includes regular physical activity
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Define health
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A state of complete mental, physical and social well-being, and not merely the absence of disease and infirmity
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What does 'social' refer to and what are the social benefits of physical activity?
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To do with the community and society
Benefits: ~ Meeting new people and making new friends ~ Opportunities to get together with existing friends ~ Improving cooperation and teamwork skills |
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What does 'physical' refer to and what are the physical benefits of physical activity?
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To do with the body
Benefits: ~ Physical challenge ~ Competition ~ Aesthetic appreciation |
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What does 'mental' refer to and what are the mental benefits of physical activity?
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To do with the mind
Benefits: ~ Relieve and/or prevent stress (helps you relax/takes your mind off other problems) ~ Competition ~ Aesthetic appreciation ~ Physical challenge |
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What is aesthetic appreciation?
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Recognising the quality or skill of movement in an activity
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What are the reasons for taking part in physical activity? |
~ Stimulates serotonin production and feeling of enjoyment ~ Cooperation ~ Competition ~ Physical challenge ~ Aesthetic appreciation ~ Development of friends and social mixing |
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What are the benefits of taking part in physical activity?
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~ Increased well-being
~ Helps you feel good (serotonin) ~ Increased confidence ~ Contributes to good health ~ Contributes to enjoyment of life |
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Name the key influences that impact on achieving sustained involvement in physical activity
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~ Cultural
~ Health and well being ~ Resources ~ Image ~ People |
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Name the 'cultural' factors
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~ Gender
~ Age ~ Race ~ Disability |
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Name the 'health and well being' factors
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~ Good health
~ Short-term illnesses |
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Name the 'image' factors
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~ Fashion
~ Media |
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Name the 'resources' factors
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~ Location
~ Access ~ Time ~ Availability |
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Name the 'people' factors
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~ Family
~ Peers ~ Role models |
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Name the 'socio-economic' factors
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~ Cost
~ Status |
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Name the roles available in physical activity
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~ Player/Performer
~ Leadership ~ Official ~ Volunteer |
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Name the stages of the sports participation pyramid from bottom to top
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~ Foundation
~ Participation |
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What is the foundation stage of the sports participation pyramid?
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~ Introductory stage ~ Bottom of the pyramid ~ Contains the most people ~ Where people start or try an activity and only have basic skills ~ Includes compulsory school sport |
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What is the participation stage of the sports participation pyramid?
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~ When you choose to continue with sport (it is non-compulsory) ~ Fewer people than at the foundation stage ~ Slightly higher level of skill than foundation, but not as competitive as the performance stage ~ Includes playing in an after-school club |
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What is the performance stage of the sports participation pyramid?
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~ Player at this stage is really good at their sport
~ Non-compulsory ~ Competitive ~ People play in leagues (though not at top level) ~ Skill is improved by coaching and playing in competitions |
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What is the elite stage of the sports participation pyramid?
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~ Relatively few performers ~ National and international levels ~ Huge amount of skill and determination |
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What are the common purposes of initiatives?
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~ Increase participation
~ Retain people ~ Create opportunities |
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What does 'increase participation' mean, why do agencies want to do this and how is it achieved?
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Getting more people involved in sport and physical activity
For the benefits from physical activity (e.g. increased health and fitness), leading to a healthier nation (better for everyone - individuals and employers) and more entertainment from better performers Achieved through creating opportunities for people to participate in sport (e.g. clubs) |
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What does 'retain people' mean, why do agencies want to do this and how it it achieved?
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Keeping people involved in sport
So they maintain or improve fitness and health, may take on other roles and are more likely to succeed Achieved through an effective network of clubs, a route to progress with good facilities and the opportunity for competition |
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What does 'create opportunities' mean, why do agencies want to do this and how is this achieved?
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Providing chances for talented performers to compete and perform Achieved through progression being possible from foundation to elite stages of participation pyramid by providing better facilities, better coaching and better education |
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What are Sport England working to do and how are they doing this?
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'Start, stay, succeed' ~ investing National Lottery Funding ~ working with UK Sport (responsible for elite success and Youth Sport Trust) ~ delivering mass participation sporting legacy from 2012 Olympics (Places People Play) |
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What is the Youth Sport Trust working to do and how are they doing this?
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Working to create a PE and sport system that engages all young people by:
~ working with schools and National Governing Bodies to establish new clubs on school sites ~ creating the next generation of volunteers as coaches, officials and team managers ~ supporting sports colleges |
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What are National Governing Bodies (NGBs) working to do and how are they doing this?
Give an example of an NGB |
Working to increase the numbers and skill level of those participating in their sport by:
~ increasing the quality and quantity of coaches, volunteers and officials ~ organising more competitions (at all levels) ~ assisting with facility developments Examples: Football Association (FA) and Badminton England |
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Define fitness
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The ability to meet the demands of the environment
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Define exercise
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A form of physical activity done to maintain or improve health and/or physical fitness; it is not competitive sport
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Name the components of health-related exercise
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~ Cardiovascular fitness
~ Muscular strength ~ Muscular endurance ~ Flexibility ~ Body composition |
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Define cardiovascular fitness
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The ability to exercise the entire body for long periods of time without tiring
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Define muscular strength
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The amount of force a muscle can exert against a resistance
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Define muscular endurance
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The ability to use voluntary muscles many times without getting tired
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Define flexibility
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The range of movement possible at a joint
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Define body composition
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The percentage of body weight which is fat, muscle and bone
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Name the components of skill-related fitness
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~ Coordination
~ Reaction time ~ Agility ~ Balance ~ Speed ~ Power |
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Define coordination
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The ability to use two or more body parts together
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Define reaction time
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The time between the presentation of a stimulus and the onset of a movement
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Define agility
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The ability to change the position of the body quickly and to control the movement of the whole body
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Define balance
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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
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Define speed
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The differential rate at which an individual is able to perform a movement or cover a distance in a period of time
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Define power
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The ability to do strength performances quickly
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Name three tests of cardiovasular fitness
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~ Cooper's 12 minute run
~ Treadmill tests ~ Harvard Step test |
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Name a test of muscular strength |
Hand grip test |
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Name two tests of muscular endurance |
~ Harvard step test ~ Sit-up bleep test |
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Name a test of flexibility |
Sit and reach test |
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Name two tests of coordination |
~ 3 ball juggle ~ Alternate wall toss test |
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Name a test of reaction time |
Ruler drop test |
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Name a test of agility |
Illinois Agility Run |
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Name a test of balance |
Standing stork test |
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Name two tests of speed |
~ 30 metre sprint ~ 35m flying start sprint |
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Name two tests of power |
~ Standing broad jump ~ Sergeant Jump test |
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Name the principles of training |
~ Specificity ~ Progressive overload ~ Individual needs ~ Rest and recovery (and reversibility) |
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What is the specificity principle? |
Matching training to the requirements of an acitivity |
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What is the progressive overload principle? |
Gradually increasing the amount of work so that fitness gains occur, but without the potential for injury (uses FITT principles) |
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What is the individual needs principle? |
Matching training to the requirements of an individual |
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What is rest? |
The period of time allotted to recovery |
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What is recovery? |
The time required for the repair of damage to the body caused by training or competition |
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Name the FITT principles |
~ Frequency ~ Intensity ~ Time ~ Type |
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Define frequency (FITT) |
How often you train |
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Define intensity (FITT) |
How hard you train |
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Define time (FITT) |
How long you train for |
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Define type (FITT) |
The specific method of training used |
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Define performance |
How well a task is completed |
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What is reversibility? |
Any improvement or change that takes place as a consequenceof training will be reversed when you stop training |
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What are the values of goal setting? |
~ Increased motivation and feel-good factor ~ Increased focus ~ Increased standard ~ Improved monitoring of progress ~ Improved planning of training sessions (due to focus) |
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What does SMART stand for? |
~ Specific ~ Measurable ~ Achievable ~ Realistic ~ Time-bound |
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Name the methods of training |
~ Continuous ~ Interval ~ Fartlek ~ Circuit ~ Weight ~ Cross |
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What is continuous training and what are its advantages? |
Continuous exercise at a moderate to slow pace, without rest
Advantages: ~ Develops cardiovascular and aerobic endurance ~ Beneficial for endurance athletes |
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What is interval training and what are its advantages? |
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 |
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What is fartlek training and what are its advantages? |
Combining high and low intensity work over varying terrain and pace (form of continuous training)
Advantages: ~ Improves speed and cardiovascular endurance ~ Beneficial for games players |
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What is circuit training and what are its advantages? |
Combining a variety of exercises or skills into a circuit, with brief periods of rest in between; alternate muscle groups are exercised
Advantages: ~ Improves general fitness ~ Easy and inexpensive to complete |
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What is weight training and what are its advantages? |
A form of interval training using weighs to provide resistance; 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) |
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What is cross training and what are its advantages? |
Using a combination of different training methods
Advantages: ~ Useful if you take part in more than one activity ~ Useful of your activity combines a number of different events |
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How would you assess personal readiness for physical activity? |
Complete a PAR-Q (Physical Activity Readiness Questionnaire) |
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Define heart rate |
The number of times the heart beats per minute |
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Define resting heart rate |
The amount of heart beats per minute when the body is at rest |
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What is your maximum heart rate and how would you calculate it? |
The maximum number of times your heart can beat in a minute
Maximum heart rate = 220 - your age |
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Define recovery rate |
The time it takes for the heart to return to resting rate after exercise |
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Define blood pressure |
The force exerted by circulating blood on the walls of the blood vessels |
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Define stroke volume |
The volume of blood ejected from the heart each beat |
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Define cardiac output |
The amount of blood ejected from the heart in 1 minute
Cardiac output = stroke volume x heart rate |
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What is systolic blood pressure? |
Maximum pressure in the arteries when the heart contracts and forces blood out |
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What is diastolic blood pressure? |
Pressure of the blood in the arteries during the relaxation phase between heart beats |
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What is haemoglobin? |
Substance found in red blood cells that transports oxygen to body tissues |
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What is cholesterol and what are the two different types? |
Fatty substance carried in the blood
HDL (High-density lipoprotein) - good cholesterol; transports/removes a large amount of cholesterol building up in the arteries to the liver
LDL (Low-density lipoprotein) - bad cholesterol; causes build-ups in the artery walls |
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What are the immediate effects of exercise on the cardiovascular system? |
~ Increased heart rate ~ Increased systolic blood pressure ~ Increased stroke volume |
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What are the effects of regular participation in physical activity on the cardiovascular system? |
~ Increased cardiac hypertrophy ~ Increased stroke volume ~ Lower resting heart rate ~ Increased maximum cardiac output ~ Faster recovery rate ~ Increased capillarisation ~ Increased number of red blood cells ~ Healthy veins and arteries ~ Lower cholesterol levels ~ Lower resting blood pressure |
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What is the cardiovascular system made up of? |
~ Blood ~ Blood vessels ~ The heart |
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How do you reduce the risk of high blood pressure? |
~ Maintain a healthy weight ~ Limit alcohol consumption ~ Don’t smoke ~ Eat less salt ~ Avoid stress ~ Regular exercise |
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What happens during inhalation? |
~ Intercostal muscles contract (rib cage moves up and out) ~ Diaphragm contracts (chest cavity volume increases) ~ Pressure in lungs decreases |
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What happens during exhalation? |
~ Intercostal muscles relax (rib cage returns to normal) ~ Diaphragm relaxes (chest cavity volume decreases) ~ Pressure in lungs increases |
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Where does gaseous exchange occur and what happens? |
It occurs in the alveoli and inhaled oxygen diffuses from alevoli into blood in capillary while carbon dioxide diffuses out of the blood, into alevoli and is exhaled |
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What are the short term effects of exercise on the respiratory system? |
~ Increased breathing rate ~ Increased depth of breathing |
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What are the long term effects of exercise on the respiratory system? |
~ Increased number of alveoli ~ Increased strength of intercostal muscles ~ Increased strength of diaphragm ~ Increased lung volume (due to increased tidal volume and vital capacity) |
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What is oxygen debt? |
The amount of oxygen consumed during recovery from anaerobic activity above that used at rest |
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What is vital capacity? |
The maximum volume of air you can forcibly inhale and exhale |
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What is residual volume? |
The amount of air left in the lungs after maximal exhalation |
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What is tidal volume? |
The amount of air breathed in and out during normal breathing |
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What is total lung capacity? |
The maximum volume of air held by the lungs |
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What are the effects of smoking on the respiratory system? |
~ Damaged alveoli so less efficient gas exchange ~ Increased risk of emphysema and lung cancer ~ Reduced oxygen carrying capacity of blood due to carbon monoxide bonding to haemoglobin ~ 'Smoker's cough' |
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What is lactic acid? |
A chemical that builds up during anaerobic exercise, causing pain in the muscles |
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What is a tendon? |
A connective tissue that joins a muscle to a bone, around a joint |
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What is a ligament? |
A connective tissue that joins a bone to a bone to form and stabalise a joint |
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What are antagonistic muscle pairs? |
Muscles arranged in pairs, so when one muscle contracts, the other relaxes to allow movement |
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What is the agonist? |
The working muscle that is contracting |
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What is the antagonist? |
The relaxing muscle |
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What are isometric contractions? |
Muscle contractions which result in increased tension, but the length does not alter so there is no visible movement |
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What are isotonic contractions? |
Muscle contractions that result in visible movement due to a change in muscle length |
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What is the treatment for a soft tissue injury? |
RICE (Rest, Ice, Compression and Elevation) |
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What is the deltoid? |
The muscle that surrounds the shoulder and allows for abduction, flexion and extension |
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Trapezius
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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
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Latissimus dorsi
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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
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Pectoralis major
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The chest muscle. This is a powerful muscle that adducts and flexes the arm at the shoulder
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Abdominal muscles
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THe stomach muscles that flex the trunk bending the body forward
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Biceps
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The front muscle on the upper arm that flexes the elbow
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Triceps
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The back muscle on the upper arm that extends the elbow
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Gluteals
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The gluteus maximus is the largest of this group of muscles. It extends the leg at the hip. This is a backward movement
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Quadriceps
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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
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Hamstrings
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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
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Gastrocnemius
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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
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7 Components of Diet
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Carbohydrates
Proteins Fats Vitamins Minerals Fibre Water |
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Protein
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Make up 15% of calories.
Helps us grow and repair muscle. E.g. eggs, meat, cheese |
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Fats
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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 |
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Vitamins
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Regulate chemical reactions in the body, and helps release energy from food.
Vitamin A =BONES, TEETH & SKIN Vitamin C = SKIN Vitamin D = BONES |
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Minerals (calcium and iron)
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Provides structure in forming teeth and bones.
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Water
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This is needed to hydrate the body.
Water is lost in your breath, sweat & urine |
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Fibre
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Fibre is NOT a nutrient.
Helps your digestive system E.g. Fruit, vegetables and whole-grain foods. |
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Carbohydrates… 2 types
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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 |
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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. |
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Blood shunting
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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. |
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The general diet for an athlete is . . .
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HIGH IN CARBOHYDRATES,
LOW IN FAT, With a high fluid intake, including energy drinks. |
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Mesomorph
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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 |
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Ectomorph
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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 |
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Endomorph
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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 |
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Optimum weight:
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Ideal weight for a person, giving them the best chance for success.
FOR THEIR SPORT E.g. sumo wrestler & high jumper |
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Body Mass Index
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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. |
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Carbo-loading
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Eating more carbohydrates before a competition, match/fixture to ensure you body has extra fuel (GLYCOGEN) supplies
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Weight Gain
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If the calorie intake exceeds the energy expended
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Weight Maintained
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If calorie intake is balanced with energy used
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Weight Loss
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If more energy is expended and less calories are taken in
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Overweight
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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 |
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Over fat
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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 |
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Obese
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Very overfat.
Abnormally fat - 20% Health risks - diabetes, heart disease In extremes - can be fatal |
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Underweight
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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 |
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Anorexia
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Pertaining to anorexia – a prolonged eating disorder due to loss of appetite.
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Why does Optimum Weight vary?
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Height, muscle girth, bone structure, gender
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What do you call a diet that gives you the correct amount of all the nutrients needed by your body to be healthy?
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A balanced diet
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50% of your diet needs to consist of what essential nutrient?
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Carbohydrates
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What do you call the units for measuring the energy value of food?
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Calories
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What is healthy eating?
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Is eating a balance diet to support health and reduce the risk of disease.
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What does dehydration mean?
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Is when your body does not contain enough water
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When the knee extends, what is the name of the agonist?
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Quadriceps
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When the knee flexes, what is the name of the agonist?
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Hamstrings
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When the knee extends, what is the name of the antagonist?
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Hamstrings
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When the knee flexes, what is the name of the antagonist?
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Quadriceps
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When the elbow flexes, what is the name of the antagonist?
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Triceps
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When the elbow extends, what is the name of the antagonist?
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Biceps
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When the elbow flexes, what is the name of the agonist?
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Biceps
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When the elbow flexes, what is the name of the agonist?
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Triceps
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When you land a jump, your Quadriceps lower you weight towards the ground under control. What is this type of contraction called?
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Isotonic:
- Eccentric (for the mark) |
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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?
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Gastrocnemius
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When weight training for muscular strength, how many repetitions should you look to include per set?
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2 - 8 repetitions
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When weight training for muscular endurance, how many repetitions should you look to include per set?
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8 - 20 repetitions
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How many sets should you complete for each muscle group being trained during weight training?
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3 - 4 sets
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What is the name of the Triceps antagonist?
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The Biceps
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What is the name of the Hamstrings antagonist?
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The Quadriceps
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Which muscle is used to flex the trunk (stomach region)?
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The abdominals
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Function of the skeletal system
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1) Movement
2) Support 3) Protection |
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Flexion
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The angle of at the joint decreases.
Occurs at the shoulder, elbow and knee. |
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Extension
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The angle at the joint increases.
Occurs at the shoulder, elbow and knee. |
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Abduction
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Movement of a limb away from the body.
Occurs at the shoulder joint. |
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Adduction
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Movement of a limb towards the body.
Occurs at the shoulder joint. |
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Rotation
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Movement in a cicular action.
Occurs at the shoulder joint. |
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Long term effects of exercise on the skeletal system
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1) Increased bone density.
2) Ligaments and tendons strengthened. |
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Osteoporosis
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Weakening of bones caused by a reduction in bone density, making them prone to fracture.
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Prevention of osteoporosis
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Weight bearing exercises.
~Moderate impact: Walking Running Tennis Aerobics ~High impact: Plyometrics Basketball Triple jump |
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Compound/ open fracture
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Broken bone comes through the skin.
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Greenstick fracture
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Break only part way across the bone.
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Simple fracture
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Fracture in one line, no displacement.
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Stress fracture
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Overuse injuries usually in weight bearing areas, such as the lower leg - shin.
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Tennis elbow
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Inflamed tendons at the elbow joint.
Outer part of the elbow. |
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Golfer's elbow
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Inflamed tendons at the elbow joint.
Inner part of the elbow. |
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Dislocation
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A bone is pulled or twisted out of place at a joint.
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Sprains
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Damage to the ligament at a joint.
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Torn cartilage
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Swells.
Found at the end of bones aids; Friction-free movement Shock absorption |
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Which mineral and vitamin aids the skeletal system?
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Calcium
Vitamin D |
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Calcium
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A mineral which helps build strong bones and increase bone density.
Found in milk, cheese and yoghurt. |
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Vitamin D
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Maintains healthy bones.
Helps calcium to be absorbed. Made by the body when the skin is exposed to sunlight. |
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Macro nutrients
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Carbohydrates
Fats Proteins |
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Micro nutrients
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Minerals
Vitamins |
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A balanced diet
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A diet which contains an optimal ratio of nutrients.
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Somatotypes
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Classification of body type.
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