S1 Exam revision

• 5 functions of muscles

  • Produce movement
  • Maintain bodily functions (smooth muscles)
  • Maintain posture
  • Stabalise joints
  • Generate heat (by product of movement)
• characteristics of skeletal muscles

  • Excitability - ability to contract in response to chemical signals
  • Contractibility - ability for muscle to contract/shorten
  • Elasticity - ability for muscle to return to the original resting length after being stretched
  • Extensibility - capacity of a muscle to stretch beyond its normal resting lenght
• fast twitch - rapid contraction to produce greater force

  slow twitch - slower, less powerful force, fatigue resistant
• Blood main functions

  • transportation of nutrients and waste products - O2 and CO2
  • regulation of body temperature
  • protection of body - white blood cells and blood clotting
• cardiac cycle

  • distole - atria and ventricle muscles relax
  • atrial systole - atria contracts to force blood into ventricles
  • ventricular systole - ventricles contract to force blood out of the heart
• stroke volume

  • volume of blood pumped out per beat
• cardiac out put

  • liters of blood pumped out per minute
• Heart rate

  • speed heart pumps per minute
• inhalation

  • volume of lung increases
  • intercostal muscles contract
  • diaphragm contracts and flattens
• Exhalation

  • volume of lungs decrease
  • intercostal muscles relax
  • diaphragm relaxes and moves up
• minute ventilation

  • amount of air inspired and expired per minute
• respiratory rate

  • breaths per minute
• tidal volume

  • amount of air inspired and expired per breath
• Carbohydrates

  • primary and preferred food source
  • don't require much oxygen to break down
  • broken into glucose (transport in body) and glycogen(stored in muscles and liver)
  • Low Gi - slow release like bread and lentils
  • High Gi - fast release like honey and bananas
• fats

  • body's main source of fuel at rest and during prolonged periods of sub maximal exercise
  • produce more energy but require more oxygen
  • broken into triglycerides, stored in cells then used to fuel exercise
• Protein

  • growth and repair of muscle tissues
  • production of red blood cells, hormones and antibodies
  • ATP production when carb and fat stores are fully depleted
  • broken down into amino acids and stored in muscles
• Increased stroke volume

  • heart elasticity increases and becomes stronger
  • and can pump out more blood becasue of increased blood preassure
• increased maximum cardiac output

  • bc of increase in stroke volume
• Increased in plasma and hemoglobin

  • better temp regulation and transport of oxygen
• decreased blood preasure

  • bc of increased muscle strength and capillarisation
• increase number of capillaries - Increased capillarisation allows for more oxygen to be transported to the working muscles and therefor more gaseous exchange
• increased tidal volume at rest

  • so reduction in number of breaths per minute
  • because of increased respiratory muscle strength( intercostal muscles) so higher efficency
• increased lung capacity

  • allows more oxygen to be inspired
• decreased ventilation at rest

  • more efficent gas exchange
• increased VO2 max - largest amount of oxygen your body is able to produce

  • larger lung capacity and higher use of alveoli
• Muscle hypertrophy - increase in muscle mass
• Cardio respiratory endurance

  • ability of the circulatory and respiratory system to make ATP using oxygen for an extended period of time
  • affected by age, VO2max and muscle fibre type ( slow twitch allow body to exercise sub maximally for longer periods of time without fatigue)
• Muscular strength

  • maximal force a muscle can generate from a single maximal effort
  • factors affecting - age (loose muscular strength after 25), muscular cross section area (larger size of muscles, more force), muscle fibre types (fast twitch, more force)
• Local muscular endurance

  • capacity for a muscle to continue contracting for a period of time and resist muscle fatigue. contraction of muscles causes surrounding blood vessels to block, limiting amount of oxygen and resulting in fatigue
  • factors affecting - muscular strength ( larger muscles can contract for longer), aerobic fitness ( higher aerobic fitness = improved delivery of oxygen to working muscles), muscle fibre type (greater percentage of slow twitch allows for longer exercise)
• Flexibility

  • Range of motion around joints
  • factors affecting - age, gender, warm up, muscle strength
• Body composition

  • relative amount of fat free mass ( bones, muscle, tissue)
• Agility

  • ability to change direction while maintaning speed and balance
• balance

  • body's state of equilibrium
  • either dyanamic ( while moving) or static (standing still)
• Coordination

  • skilful and effective interaction of movement
• reaction time

  • time between receiving stimulus and starting response
• speed

  • movement from one point to another in the fastest possible time
  • factors affecting - muscle fibre type, flexibility, muscular strength, air and water resistance
• muscular power

  • ability to release force very quickly, combo of strength and speed
  • factors affecting - muscle fibre types, age, muscle cross sectional
• 5 Principles of training

  • frequency
  • intensity
  • duration
  • specificy
  • progressive overload
• Resistance training - using resistance to stress various muscle groups

  • isotonic - change of length of muscle on constant load
  • isokinetic - change in length of muscle against changing load
  • isometric - force applied without muscle length changing
• Interval training

  • repeated exercise interrupted by predetermined rests