PE Revision Cards

Bones at Head/Neck Area

Cranium and Vertebrae

1 of 167

Bones at Shoulder Area

Scapula and Humerus

2 of 167

Bones in Chest Area

Ribs and Sternum

3 of 167

Bones at Elbow Area

Humerus, Radius and Ulna

4 of 167

Bones in Hip Area

Pelvis and Femur

5 of 167

Bones in Knee Area

Femur and Tibia

6 of 167

Bones in Ankle Area

Tibia, Fibula and Talus

7 of 167

Function of the Skeleton #1

Support

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Function of the Skeleton #2

Protection of Vital Organs

9 of 167

Function of the Skeleton #3

Movement

10 of 167

Function of the Skeleton #4

Structural Shape and Points of Attachment

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Function of the Skeleton #5

Mineral Storage

12 of 167

Function of the Skeleton #6

Blood Cell Production

13 of 167

How the Human Skeleton provides Framework for Movement #1

The shape and type of the bone determine the amount of movement

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How the Human Skeleton provides Framework for Movement #2

Flat bones provide protection of the Vital Organs

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How the Human Skeleton provides Framework for Movement #3

Provides a point of attachment for the muscles

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How the Human Skeleton provides Framework for Movement #4

Allows movement at a joint

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How the Human Skeleton provides Framework for Movement #5

The different joint types allow different types of movement

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Structures of a Synovial Joint #1

Synovial Membrane

19 of 167

Structures of a Synovial Joint #2

Synovial Fluid

20 of 167

Structures of a Synovial Joint #3

Joint Capsule

21 of 167

Structures of a Synovial Joint #4

Bursae

22 of 167

Structures of a Synovial Joint #5

Cartilage

23 of 167

Structures of a Synovial Joint #6

Ligaments

24 of 167

Hinge Joint

Elbow, Knee and Ankle

25 of 167

Ball and Socket Joint

Hip and Shoulder

26 of 167

Flexion/Extension

Shoulder, Elbow, Hip and Knee

27 of 167

Abduction/Adduction

Shoulder

28 of 167

Rotation

Shoulder

29 of 167

Plantarflexion/Dorsiflexion

Ankle

30 of 167

Latissimus Dorsi

Chest

31 of 167

Deltoid

Neck

32 of 167

Rotator Cuffs

Shoulder

33 of 167

Pectorals

Chest

34 of 167

Biceps

Arm

35 of 167

Triceps

Arm

36 of 167

Abdominals

Stomach

37 of 167

Hip Flexors

Hip

38 of 167

Gluteals

Lower Back/ Upper Leg

39 of 167

Hamstring

Upper Leg

40 of 167

Quadriceps

Upper Leg

41 of 167

Gastrocnemius

Lower Leg

42 of 167

Tibialis Anterior

Lower Leg

43 of 167

Tendons

Attach Muscles to Bone

44 of 167

Pathway Of Air Body Parts

Mouth/Nose, Trachea, Bronchi, Bronchioles, Lungs and Alveoli

45 of 167

Inhaling, Intercostals

Enlarge the Chest Cavity

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Inhaling, Rib Cage

Expands outwards

47 of 167

Inhaling, Diaphragm

Contracts and moves downwards

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Exhaling, Intercostals

Relax, Pulls the Rib Cage downwards and inwards

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Exhaling, Rib Cage

Contracts inwards

50 of 167

Exhaling, Diaphragm

Relaxes, moves back upwards

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How does Inspiration and Expiration occur

Changes in Air Pressure

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Tidal Volume

Normal Volume of Air displaced during Inhalation and Expiration

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Expiratory Reserve Volume

Maximum Volume of air that can be Expired

54 of 167

Inspiratory Reserve Volume

Maximum Volume of air that can be Inspired

55 of 167

Residual Volume

Amount of Air in Lungs after forced Expiration

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Features that Assist Gaseous Exchange #1

Large Surface area of Alveolis

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Features that Assist Gaseous Exchange #2

Moist Thin Walls

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Features that Assist Gaseous Exchange #3

Short distance of Diffusion

59 of 167

Features that Assist Gaseous Exchange #4

Lots of Capillaries

60 of 167

Features that Assist Gaseous Exchange #5

Large blood Supply

61 of 167

Features that Assist Gaseous Exchange #6

Movement of Gas from High to Low concentration

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Features of an Artery

Thick Outer walls, 10mm Diameter

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Features of a Vein

Thin Outer Walls, One-Way Valves, 1mm-1.5cm

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Features of a Capillary

3µm-40µm, Thin Outer Walls

65 of 167

Jobs of an Artery

Carries deoxygenated Blood to the heart

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Jobs of a Vein

Carries oxygenated Blood from the heart

67 of 167

Jobs of a Capillary

Gas Exchange

68 of 167

Vasodilation

Dilation of Blood Vessels, Reducing Blood Pressure

69 of 167

Vasoconstriction

Constriction of Blood Vessels, Increasing Blood Pressure

70 of 167

Atria

Top chambers of the heart

71 of 167

Ventricles

Lower chambers of the heart

72 of 167

Cardiac Output

Stroke Volume x Heart Rate

73 of 167

Pathway of Blood #1

Right Atrium, Right Ventricle, Pulmonary Artery, Gas Exchange Occurs

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Pathway of Blood #2

Pulmonary Vein, Left Ventricle, Transported to body via Aorta

75 of 167

Aerobic Exercise Definition

Sustained Exercise

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Anaerobic Exercise Definition

Short Intense Exercise

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Aerobic Exercise Equation

Glucose + Oxygen -> Energy + Carbon Dioxide + Water

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Anaerobic Exercise Equation

Glucose -> Energy + Lactic Acid

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Aerobic Exercise Example

Swimming, Jogging and Cross Country Skiing

80 of 167

Anaerobic Exercise Example

Sprinting and Heavy Weight Training

81 of 167

EPOC

Excess post-exercise oxygen consumption, Oxygen Debt

82 of 167

How is EPOC caused

Caused by Anaerobic Exercise, Requires maintained breathing rate

83 of 167

Cool Down

Removal of Lactic Acid

84 of 167

Manipulation of Diet

Rehydration and Carbohydrates for Energy

85 of 167

Ice Baths/Massage

Prevention of DOMS

86 of 167

DOMS

Delayed Onset of Muscle Soreness

87 of 167

Immediate Effects of Exercise #1

Hot/Sweaty/Red Skin

88 of 167

Immediate Effects of Exercise #2

Increase in Depth and Frequency of breathing

89 of 167

Immediate Effects of Exercise #3

Increased Heart Rate

90 of 167

Short Term Effects of Exercise #1

Light Headedness

91 of 167

Short Term Effects of Exercise #2

Nausea

92 of 167

Short Term Effects of Exercise #3

Aching/DOMS/Cramp

93 of 167

Long Term Effects of Exercise #1

Body Shape change

94 of 167

Long Term Effects of Exercise #2

Improvements in Specific components of Fitness

95 of 167

Long Term Effects of Exercise #3

Build Muscle Strength

96 of 167

Long Term Effects of Exercise #4

Improve Muscular Endurance

97 of 167

Long Term Effects of Exercise #5

Improved Speed

98 of 167

Long Term Effects of Exercise #6

Improved Suppleness

99 of 167

Long Term Effects of Exercise #7

Build Cardio-Vascular Endurance

100 of 167

Long Term Effects of Exercise #8

Improve Stamina

101 of 167

Long Term Effects of Exercise #9

Hypertrophy

102 of 167

Long Term Effects of Exercise #10

Bradycardia

103 of 167

Mechanical Advantage

Effort Arm / Resistance Arm

104 of 167

Movement Sporting Example #1

Elbow Action in Push Ups/Football Throw Ins

105 of 167

Movement Sporting Example #2

Hip, Knee and Ankle Action in Running/Kicking

106 of 167

Movement Sporting Example #3

Shoulder Action during a Cricket Bowl (Rotation)

107 of 167

First Class Lever

Diagram to be stuck down.

108 of 167

Second Class Lever

Diagram to be stuck down.

109 of 167

Third Class Lever

Diagram to be stuck down.

110 of 167

Places Flexion/Extension Take Place

Shoulder, Elbow, Hip and Knee

111 of 167

Places Abduction/Adduction Take Place

Shoulder

112 of 167

Places Rotation Take Place

Shoulder

113 of 167

Places Dorsiflexion/Plantarflexion take place

Ankle

114 of 167

Frontal Plane

Splits the Front and Back side of the body.

115 of 167

Transverse Plane

Splits the Top and Bottom of the body.

116 of 167

Sagittal Plane

Splits the Left and Right sides of the body.

117 of 167

Longitudinal Axis

Runs from the Top to the Bottom of the body.

118 of 167

Transverse Axis

Runs from the Left to the Right of the body.

119 of 167

Sagittal Axis

Runs from the Front to the Back of the body.

120 of 167

Health

The state of being free from illness or injury.

121 of 167

Fitness

The condition of being physically fit and healthy.

122 of 167

Ill Health

Can decrease fitness.

123 of 167

Agility

The ability to change the position of the body quickly and with control.

124 of 167

Balance

The ability to retain the centre of mass above the base of support when stationary (static balance) or moving (dynamic balance).

125 of 167

Cardiovascular Endurance

Is the ability to exercise the whole body for long periods of time and is sometimes called stamina.

126 of 167

Coordination

The ability to use two or more body parts together smoothly and efficiently.

127 of 167

Flexibility

Is the range of movement possible at a joint.

128 of 167

Muscular Endurance

Is the amount of force a muscle can exert against a resistance.

129 of 167

Power/Explosive Strength

Power = Strength x Speed

130 of 167

Reaction Time

The time between the presentation of a stimulus and the onset of a movement.

131 of 167

Strength

Is the amount of force a muscle can exert against a resistance.

132 of 167

Speed

Speed = Distance / Time

133 of 167

Reasons for fitness testing

To identify strengths and/or weaknesses in a performance/the success of a training programme. To monitor improvement. To show a starting level of fitness. To inform training requirements. To compare against norms of the group/ national averages.

134 of 167

Agility Test

Illinois Agility Test

135 of 167

Balance Test

Stork Balance Test

136 of 167

Cardiovascular Endurance Test

Multi-Stage Fitness Test

137 of 167

Coordination Test

Wall Toss Test

138 of 167

Flexibility Test

Sit and Reach Test

139 of 167

Muscular Endurance Test

Sit Up Multi-Stage Fitness Test

140 of 167

Power Test

Vertical Jump Test

141 of 167

Reaction Time Test

Ruler Drop Test

142 of 167

Maximal Strength Test

One Rep Max Test

143 of 167

Speed Test

30 Meter Sprint Test

144 of 167

Strength Test

Handgrip Dynamometer Test

145 of 167

Training Requirements

Training Purpose, Training Thresholds, Training Targets and Training Zones.

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After Training Requirements

Rest and Recovery

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SPORT Principles of Training

Specificity, Progressive Overload, Reversibility and Tedium.

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FITT Principles of Training

Frequency, Intensity, Time and Type.

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High Altitude Training

Train at High Altitude: Less Oxygen in the Air meaning Oxygen Capacity is reduced, the body compensates by producing more Red-Blood cells.

150 of 167

Maximum Heart Rate (MHR)

Is equal to 220 - Your age.

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Aerobic Training Zone

Is equal to 60-80% of MHR.

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Anaerobic Training Zone

Is equal to 80-100% of MHR.

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First Stage of a Season

Pre-Season

154 of 167

Second Stage of a Season

Competitive Season

155 of 167

Third Stage of a Season

Post-Season

156 of 167

Injury Preventions #1

A warm up should be completed. Over training should be avoided, eg appropriate weight. Appropriate clothing and footwear should be worn. Taping/bracing should be used as necessary.

157 of 167

Injury Preventions #2

Hydration should be maintained. Stretches should not be overstretched or bounce. Technique used should be correct, eg lifting technique. Appropriate rest in between sessions to allow for recovery.

158 of 167

Pre-Season Goals

General/aerobic fitness, specific fitness needs for Athlete.

159 of 167

Competitive-Season Goals

Maintain fitness levels, work on specific skills, Work towards winning matches.

160 of 167

Post-Season Goals

Rest and light aerobic training to maintain a level of general fitness.

161 of 167

Things a Warm-Up should Include

Gradual pulse raising activity. Stretching. Skill based practices/familiarisation. Mental preparation. Increase amount of oxygen to the working muscles.

162 of 167

Things a Cool-Down should Include.

Maintain elevated breathing and heart rate, eg walk, jog. Gradual reduction in intensity. Stretching.

163 of 167

Benefits of Warming Up

Effect on body temperature. Range of movement increase. Gradual increase of effort to full pace. Psychological preparation. Practice of movement skills through the whole range of movement. Injury prevention.

164 of 167

Benefits of Cooling Down

Allowing the body to recover. The removal of lactic acid/CO2/waste products. Prevent (delayed onset of) muscle soreness/ DOMS.

165 of 167

Quantitative Data

Deals with Numbers uses Questionnaires and Surveys.

166 of 167

Qualitative Data

Deals with Descriptions uses Interviews and Observations.

167 of 167

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PE Revision Cards

Other cards in this set

Card 2

Front

Back

Card 3

Front

Back

Card 4

Front

Back

Card 5

Front

Back

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