Term
| What are the six main skills a coach needs in order to be effective? |
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Definition
| The ability to organise, observe, analyse, Adapt, communicate and improve performance. |
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Term
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Definition
| Strict, demands a high level of discipline, coach is dicision-maker and the sole provider of information. They believe it is the athletes responsibility to listen and learn. |
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Term
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Definition
| Characterised by attention to detail and a high level of organisation. Less focused on information and more focused on achieving outcomes and results. |
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Term
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Definition
| Also known as "cooperative coaching", it adopts a flexible approach where players are involved in decision-making processes. |
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Term
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Definition
| Coach places a high expectation on the players, often an anxious coach. Focused on performance and results, less focused on players welfare. |
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Term
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Definition
| Also known as "easygoing" or "casual", coaches appear not serious and relaxed about winning or losing. Generally disorganised and uncommitted. |
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Term
| What are the five methods of analysis of movement and performances. |
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Definition
| Games Analysis, Skill Frequency, Movement Patterns, Work-to-rest ration, Heart Rate Monitoring. |
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Term
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Definition
| both quantitative and qualitative information, including statistics about the athletes performance and the effectiveness of individual skills. |
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Term
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Definition
| shows how many times a particular skill is used, and how effective it is. |
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Term
| Define "Movement Patterns" |
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Definition
| shows the skills each particular position actually uses in a game, this can help to determine which movements should be trained for, and which are actually used in a game (For example in netball, a goal keeper and a wing attack need to train for different movement patterns) |
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Term
| Define "Work-to-rest ratio" |
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Definition
| shows the time in a game where the athlete is active, compared to the time the athlete is resting, (Example 1:3) and they can be trained as such. |
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Term
| Why use Heart Rate Monitoring? |
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Definition
| can assist to determine how intense an activity is. This can help to devise an effective program to work on areas of weakness in skill or fitness and ensures that training caters for the requirements of the individual in a game or activity. |
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Term
| What are the five functions of the skeletal system? |
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Definition
To provide framework for the soft tissues to attach and give the body shape.
The bones are the levers which our muscles pull to create movement.
The skeleton protects vital organs.
The long bones contain bone marrow which produces all the new red blood cells and some white blood cells.
The skeleton stores mineral salts, especially calcium. |
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Term
| Name five types of bone and an example of each. |
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Definition
Long Bones - femur.
Short bones - Carpals.
Flat Bones - Skull.
Irregular Bones - Vertebrae.
Sesamoid Bones - Kneecap. |
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Term
| Where are red blood cells formed? |
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Definition
| In the hollow shafts of the long bones, from bone marrow. |
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Term
| What are the two main functions of flat bones? |
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Definition
| To enclose cavities for protection of vital organs and to provide flat areas for the attachment of muscles. |
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Term
| Name the regions of the spine in order from highest to lowest, and the number of vertebrae in each. |
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Definition
Cervical - seven.
Thoracic - twelve.
Lumbar - five.
Sacrum - five (fused together)
Coccyx - four (fused together) |
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Term
| What are the three types of joint found in the body, and what are two examples of each? |
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Definition
Fibrous (immovable); Skull, pelvis.
Cartilaginous (Slightly moveable); ribs, vertebrae.
Synovial (moveable); ankle, shoulder. |
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Term
| What are the three types of connective tissue? |
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Definition
| Cartilage, Ligaments, Tendons. |
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Term
| Name the characteristics of cartilage. |
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Definition
| Smooth, slightly elastic tissue. Used for connection and shock absorption. |
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Term
| Name the characteristics of tendons. |
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Definition
| Tendons attach muscles to the bones, are inelastic and very strong. They allow movement to take place as they help muscles pull across the joints on the bones. |
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Term
| Name the characteristics of Ligaments. |
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Definition
| Ligaments cross over joints, joining bone to bone. They are slightly elastic, allowing some small movement of the bones at their joint. Their main function is to provide stability of the joint, preventing dislocation. |
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Term
| What are the three main functions of the muscular system? |
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Definition
| To create movement, to maintain good posture and to maintain bodily functions. |
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Term
| Name the three types of muscle in our body, and give an example of each. |
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Definition
Skeletal muscle- Striated e.g Biceps.
Smooth muscle - Involuntary e.g Diaphragm
Cardiac muscle- involuntary AND striated e.g heart. |
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Term
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Definition
| To have parallel lines or grooves on the surface |
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Term
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Definition
| When the tension in the muscle does not change, but the length does. (Contraction such as picking an item off a desk.) |
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Term
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Definition
| When the tension increases, but the muscle does not contract. (Such as pushing against a stable object). |
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Term
| What is the muscle on the back that draws the the arm backwards/turns it inwards? |
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Definition
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Term
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Definition
| Gluteals, pectorals, Gastrocnemius, Biceps, Triceps, Deltoid, Abdominals, Quadriceps, Hamstrings, Trapezius. |
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Term
| What action do the biceps perform? |
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Definition
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Term
| What action do the triceps perform? |
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Definition
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Term
| What action do the hamstrings perform? |
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Definition
| Flexing the knee and extending the hip joint. |
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Term
| What action do the quadriceps perform? |
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Definition
| Extend the knee, flex the hip joint. |
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Term
| What action do the pectorals perform? |
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Definition
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Term
| What action does the trapezius perform? |
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Definition
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Term
| Give an example of an isometric contraction. |
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Definition
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Term
| Give an example of an isotonic concentric contraction. |
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Definition
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Term
| Give an example of an isotonic eccentric contraction. |
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Definition
| Lowering oneself from rope. |
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Term
| The term 'hypertrophy' is used to describe a muscle when it ... ? |
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Definition
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Term
| Atrophy describes what happens when ... ? |
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Definition
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Term
| What is a fast twitch muscle, and what is a slow twitch muscle? |
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Definition
| A fast twitch muscle is a white muscle fibre, and a slow twitch muscle is a red muscle fiber. |
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Term
| To hypertrophy white muscle fibers you must ... ? |
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Definition
| Partake in circuit training, weights and interval sprints. |
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Term
| To hypertrophy red muscle fibers you must ... ? |
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Definition
| Partake in cardiovascular enduring activities. |
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Term
| What are the five functions of the circulatory system? |
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Definition
| To circulate blood to all parts of the body; to transport water, oxygen and nutrients to cells; to transport waste away from the cells; to help maintain correct body temperature; and to help fight disease through the white blood cells and antibodies contained in the blood. |
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Term
| What is the main function of the valves of the heart? |
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Definition
| To allow blood to flow in one direction only stopping blood in the ventricles from flowing back into the atria. |
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Term
| What is the function of red blood cells, and where are they produced? |
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Definition
| They are produced in bone marrow and are used to carry oxygen and carbon dioxide to and from the cells and muscles. |
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Term
| What is the function haemoglobin and what causes anaemia? |
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Definition
| Haemoglobin is the substance to which oxygen attaches itself, and a lack of haemoglobin (which contains the bodies' iron supply) means that not enough oxygen is contained. This condition is called anaemia. |
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Term
| Which sides of the heart contain oxygen-rich blood, and which contain the de-oxygenated blood? |
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Definition
| The left side of the heart contains the oxygen rich blood, whilst the right side contains the LEFTOVER blood. |
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Term
| What are the six factors that may affect the pulse of a resting heart? |
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Definition
| Gender, temperature, eating, laughing, smoking and body position. |
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Term
| What is the function of an artery? |
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Definition
| Arteries carry oxygen rich blood away from the heart to the body. |
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Term
| What is the function of a vein? |
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Definition
| Veins carry the de-oxygenated blood back towards the heart. |
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Term
| What is the function of a capillaries? |
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Definition
| Capillaries have very thin walls which allow oxygen, CO2 and other nutrients to pass through into the cells. Capillaries absorb heat and are the site of exchange of nutrients and wastes between the body and blood. |
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Term
| What are coronary arteries and how many do we have? |
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Definition
| There are two coronary arteries designed to feed the four chamber walls with nutrients. |
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Term
| What causes varicose veins? |
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Definition
| Varicose veins are when the one way valves veins collapse and blood pools in the vein. |
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Term
| Explain the muscle pump effect and why it is important to cool down after exercising. |
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Definition
| The muscle pump effect is where veins running alongside muscles are squashed or squeezed as the muscle contracts. Blood in the vein is forced upwards towards the heart because of the one way valves. After exercising it is important to cool down as it keeps the muscles contracting and relaxing and therefore gently pushing the blood back into the core of the body and heart. |
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Term
| What is the systolic measure of blood pressure? |
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Definition
| Systolic blood pressure is a measure of how much pressure is developed when the heart pumps oxygen rich blood into the aorta and out through the arteries into the cells and muscles. |
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Term
| What effect does cigarette smoking have on blood pressure? |
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Definition
| Smoking increases blood pressure as the capillaries constrict or reduce in size when nicotine is present, thus increasing the resistance of blood flow. |
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Term
| List three short term factors affecting blood pressure. |
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Definition
| Exercise; Fright/stress/anxiety; Body position. |
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Term
| How might a high-fat diet affect blood pressure over a long period of time? |
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Definition
| A high fat died may lead to a permanent increase in blood pressure above safe levers. This occurs when fatty deposits narrow the artery walls. |
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Term
| List the three immediate effects of exercise on the circulatory system. |
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Definition
| Increased heart rate; cardiac output and blood pressure. |
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Term
| List seven long terms effects of exercise on the circulatory system. |
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Definition
| Hypertrophy of the heart; Stroke volume at rest increases with fitness; Heart rate at rest decreases; Increased supply of blood to the heart muscle; increased number of capillaries; increased volume of blood and haemoglobin; reduced risk of cardiovascular disease. |
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Term
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Definition
| Cardiac output OVER resting heart rate. |
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Term
| List five cardiovascular disease risk factors that we can control. |
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Definition
| Blood pressure; Excess weight/obesity; work related stress; fat intake in the diet; cigarette smoking. |
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Term
| List the five main functions of the respiratory system? |
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Definition
| Brings air from the atmosphere into the lungs; Transfers oxygen into the blood; removes carbon dioxide from the blood; Expels heat and water vapour in the air we breathe out; Allows the vocal chords to create speech as we exhale. |
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Term
| Where are alveoli found, and are the site for what to happen? |
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Definition
| Alveoli are found at the end of the bronchioles, and are the site where oxygen is exchanged for carbon dioxide in the blood, in the capillaries. |
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Term
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Definition
| Pleura is a membrane which covers the lungs, its main function is to remove any friction as the lungs expand and contract during the breathing process. |
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Term
| In the breathing process, what is the role of the diaphragm? |
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Definition
| The diaphragm is a smooth muscle that expands and contracts to control breathing. |
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Term
| In the breathing process, what is the role of air pressure? |
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Definition
| Air pressure forces air into the less dense spaces; such as the lungs. |
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Term
| In the breathing process, what is the role of expiration? |
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Definition
| Expiration forces the used elements out of the lungs, ready for the next breath. |
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Term
| In the breathing process, what is the role of intercostal muscles? |
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Definition
| Intercostal muscles control the ability to expand or contract the ribcage. |
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Term
| In the breathing process, what is the role of inspiration? |
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Definition
| Inspiration breathes in fresh air. |
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Term
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Definition
| Vital capacity is the amount of oxygen you have the ability to exhale after inhaling. |
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Term
| List three ways in which vital capacity can be affected. |
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Definition
| Asthma, cigarettes, VO2 maximum. |
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Term
| Summarise the health consequences of smoking. |
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Definition
| Addiction; heart disease; many forms of cancer; impotency; slowed circulation; lowered surface temperature; heart rate/blood pressure increases. |
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Term
| List the gender specific health problems smoking causes for women. |
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Definition
| Increased risk of osteoporosis; 12x more likely to get lung cancer; increased risk of miscarriages; cancer of the cervix; decreased oestrogen; decreased fertility; irregular periods. |
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Term
| Name the three main long-term affects of exercise on the respiratory system. |
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Definition
| The heart increases its ability to circulate blood; the lungs increase their ability to ventilate air; the muscles increase their ability to produce energy for work. |
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Term
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Definition
| VO2 maximum is the measure of the 'maximum aount of oxygen that your body can use for each kilogram of your body weight per minute' |
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Term
| Name one test used to measure VO2 Maximum. |
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Definition
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Term
| What is the average VO2 maximum for males/females? |
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Definition
Males; 42-46mL/kg/minute.
Females; 30-39mL/kg/minute. |
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Term
| By how much can VO2 maximum be improved after regular exercise? |
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Definition
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Term
| Increased physical fitness helps to protect the body against... ? |
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Definition
| Heart disease; poor posture; obesity |
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