VCERT PE Final Test Revision

VCERT PE Final Test Revision

Skeletal System

This one is known as the Condyloid Joint Definition: The point at which two or more bones meet to produce movement. Slightly Moveable Joints- spine Fix Joints- skull, pelvis Synovial joints- types on the right side.

Joint Actions

Synovial Joint

Muscular System

Types of Muscle Cardiac Muscle 1. Found in the heart 2. Oxygen dependent and involuntary 3. Aids blood flow through the heart. Skeletal 1. Found around the body. 2. Can work with or without oxygen and works voluntary. 3. Aids with movement. Smooth Muscle 1. Found in different locations- digestive tract, blood vessels and lungs 2. Contracts in all directions 3. Can work without oxygen and are involuntary. 4. Aids digestion and helps blood flow.

There are two type of contractions Isotonic- muscles working and moving Isotonic- muscles working and not moving

Respiratory System

GASEOUS EXCHANGE STRUCTURE OF RESPIRATORY SYSTEM This shows the pathway of air through the system.

LUNG VOLUMES Key Terms Diffusion- gas moving from a high concentration to a low concentration. Gaseous Exchange- the movement of oxygen and carbon dioxide between the lungs and blood in the alveoli. Features of the Alveoli Moist, very thins walls Provide large surface area for gaseous exchange. Short diffusion distance Surrounded by capillaries

Cardiovascular System

Arteries 1. Thick muscular walls. 2. Carries blood away from the heart under high pressure. Viens 1. Thin walls, contains values so blood flows in one direction. 2. Carries blood to the heart under low pressure. Capillaries 1. Smallest blood vessel with very thin walls. 2. Assists with gaseous exchange at the lungs.

STRUCTURE OF THE HEART

CARDIAC CYCLE Deoxygenated blood from the body vena cava right atrium right ventricle pulmonary artery to the lungs pick up oxygen and nutrients to become oxygenated Lungs Heart Oxygenated Deoxygenated Oxygenated blood from the lungs pulmonary vein left atrium left ventricle aorta to the body drop off oxygen and nutrients, pick up waste products and become deoxygenated. Muscles

Vascular Shunt System This is where blood redistributes to muscles with greater demand, while diverting away from areas of lower demand. Vasodilation- the widening of the blood vessels Vasoconstriction- the narrowing of blood vessels

STROKE VOLUME = is the volume of blood pumped from the left ventricle per beat. CARDIAC OUTPUT = Stroke Volume x Heart Rate CO = SV x HR Systolic blood pressure- this is the pressure in your arteries. Diastolic blood pressure- this is the pressure between beats. Blood pressure range: High Blood pressure 140/90 BLOOD PRESSURE = The amount of blood forced through a blood vessel in one contraction. HEART RATE = The number of times your heart beats in one minute. Maximum Heart Rate = 220 - AGE Ideal Range 90/60-120/80 Low blood pressure is 90/60 Factors affecting blood pressure: Diet Age Activity Levels Stress

ENERGY SYSTEMS AEROBIC RESPIRATION = WITH OXYGEN ANAEROBIC RESPIRATION = WITHOUT OXYGEN By products Carbon Dioxide + Water By products Lactic Acid Aerobic Lasts for 1-60 seconds Anaerobic Lasts for more than 1 minute

Health and Fitness

Short & Long Term Effects of Health and Fitness Activities. Short Term Effects Breathing rate increases Heart rate increases Stroke volume increases Cardiac output increase Blood pressure rises Body temperature rises (sweating) Hydration levels drop Muscle fatigue increases DOMS (delayed onset muscle soreness) develops. Long Term Effects Cardiovascular endurance increases Efficiency to use oxygen is developed Blood pressure is lowered Resting heart rate decreases Muscular endurance increases Muscular strength increases Heart size develops- hypertrophy Red blood cells have greater capacity to carry oxygen Flexibility increases Body shape can change- Endomorph, Mesomorph, Ectomorph.

Health and Fitness Definitions Health - a state of complete physical mental and social well being, not merely the absence of disease. Fitness - the ability to meet the demands of the environment. You can be fit and not healthy because you might not have social and mental health. To be healthy you have to be fit because you need to have the physical side.

Sport/ Skill Component Of Fitness Component Definition The ability to change the position of the body Agility quickly and to control the movement of the whole body Balance Coordination The ability to retain the centre of mass over the body above the base of support The ability to use two or more body parts together The ability to undertake strength performances Power quickly Strength x Speed = Sporting Example Rugby player dodging a defender Handstand in Gymnastics Batsman striking the ball in cricket The jump phase of the Long Jump Reaction The time in between stimulus and the onset of A sprinter responding to the Time movement start gun Speed The rate at which an individual is able to perform movement. Running the 100m A Beckham Cross Proves Real Skill Test Illinois Agility Run Standing Stork Hand Wall Toss Test Standing Long Jump Ruler Drop 30 metre sprint

Health Component Of Fitness Component Definition Muscular The ability of a muscle group to repeat a Endurance movement for a prolonged period. Flexibility Range of movement around a joint. Body Describes the percentage of fat, bone, muscle Composition and water in the body. Muscular The amount of force a muscle can exert against a Strength resistance. Cardiovascular Endurance Sporting Example Test Push Ups in Circuit Training Sit Up Test Splits in Gymnastics Sit and Reach Endomorph- sumo wrestling Mesomorph- swimming Ectomorph- marathon running Skinfold Caliper Test Weightlifting Hand Grip Dynamometer Running at the end of a netball match 12 minute cooper run The ability to exercise the whole body for prolonged periods. This involves the cardio (heart) and vascular (blood vessels). Mo Farah Brings Mo-bot Craze

S SPECIFICITY P PROGRESSION O OVERLOAD R REVERSIBILITY T - TEDIUM SPECIFICITY- making the training specific to the needs of the sport or individual. PROGRESSION- gradually increasing the training that you are doing. OVERLOAD- doing more training REVERSIBILITY- any training gains can be lost if training does not continue. TEDIUM- training needs to keep the athlete motivated. THINK- how is this applied to health and fitness activities.

How do we overload fitness training? F FREQUENCY I INTENSITY T TIME T TYPE how often you train how hard you train how long you train type of activity you do