Pe > exercise physiology > Flashcards

exercise physiology Flashcards

prep, training methods and injury prevention (74 cards)

Study These Flashcards
1
Q

what is quantitative data

A

factual and numerical data

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

what is qualitative data

A

looks at feelings, opinions and emotions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

what is objective data

A

involves facts and is measurable

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

what is subjective data

A

based on personal opinion, assumptions, interpretations and beliefs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

what is validity

A

relevant and sport-specific

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

what is reliability

A

consistent results/ repetition

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

what is an acute injury

A

an injury that occurs suddenly and pain is felt immediately and often severe

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

what is a chronic injury

A

occurs after playing sport for a long time
they develop slowly and are ignored which worsens them

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

symptoms of an acute injury

A

sudden, severe pain
swelling
not being able to bear weight
restricted movement
extreme leg or arm weakness

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

types of acute injuries

A

fractures
dislocations
strains
sprains

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

what is a fracture

A

a break/crack in the bone

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

what is a simple/closed fracture

A

clean break that doesn’t penetrate anything

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

what is a compound/open fracture

A

soft tissue or skin has been damaged

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

what are dislocations

A

occur at joints and the end of bones are forced out of position

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

what is a strain

A

when muscle fibres have been stretched too far and tear

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

what is a sprain

A

occur to ligaments is stretched too far

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

symptoms of chronic injuries

A

pain during exercise
dull ache when resting
swelling

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

types of chronic injuries

A

achilles tendonitis
stress fractures
lateral epicondylitis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

what is achilles tendonitis

A

an overuse injury that causes pain and inflammation at the back of the ankle
the tendon connects the gastrocnemius to the calcaneus

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

what is a stress fracture

A

a tiny crack caused when muscles become so fatigued that they can no longer absorb shock

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

what is lateral epicondylitis (tennis elbow)

A

inflammation caused by the wrist extensor muscle that attaches to the lateral epicondyle

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

name 5 injury prevention methods

A

protective equipment
screening
warm ups
flexibility training
taping and bracing

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

purpose of screening

A

identify risk of complications
prepare performers for exercise
reduce injury

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

what does screening assess

A

muscle imbalances
core strengths
range of movement
cardiac risk
past injuries
suitable rehabilitation programmes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
negatives to screening
not 100% accurate problems can be missed identify problems that don't exist creates anxiety
26
purposes of a warm up
reduce risk of injury increase the elasticity of muscle tissues increase muscle temperature increase heart and breathing rate increase oxygen and nutrient delivery to skeletal muscles
27
what are the 3 stages of a warm up
cardiovascular exercise stretching/flexibility movement patterns
28
what does cardiovacsuclar exercise cause (warm up)
vascular shunting to working muscles increased breathing and heart rate
29
what does movement patterns enable
rehearsal
30
what does taping do
provides support ad stabilises the joint to aid recovery
31
what does bracing do
gives extra stability to muscles/joints involving hinge supports to prevent further injury
32
name 5 methods of injury rehab
proprioceptive training strength training hyperbaric chamber cryotherapy hydrotherapy
33
why are proprioceptors essential
deliver info about body position and movement through the CNS
34
what does proprioceptive training do
they restore lost senses helps stabilise an injured joint during static and dynamic movement
35
types of methods of strength training
free weights machine weights body weights therabands
36
advantages of machine training
more control less risk of injury isolated injured muscles allows easy weight changes
37
disadvantages of machine weights
range of movement is limited movements don't mimic sporting actions
38
what does body weights do
develop balance, posture and core strength
39
advantages of body weights
low impact beneficial in early stages of injury
40
what are free weights
dumbbells/kettlebells that must be controlled and stabilised when lifted
41
advantages of free weights
can mimic sporting actions
42
what do therabands do
provide resistance often used to rehabilitate fine muscles
43
advantages of therabands
increase resistance as injury improves can choose resistance levels
44
disadvantages of therabands
can snap causing further injury may provide insufficient resistance to build strength
45
what do hyperbaric chambers do
pressure in the chamber causes the volume of blood breathed in to increase, so more blood can be diffused into injured area excess oxygen is dissolved into the blood plasma which reduces swelling and stimulates wbcs
46
what is hydrotherapy
exercising in warm water to improve blood circulation, relieve pain and relax muscles
47
advantages to hydrotherapy
buoyancy of the water supports body weight reduced load on joints resistance of water strengthens injury the more speed you apply, the greater resistance
48
purpose of compression garments
improve blood circulation prevent medical problems blood lactate removal reduce inflammation reduce DOMS
49
purpose of massage
helps to relieve soft tissue injury
50
benefits of massages
increases blood flow---> increases O2 and nutrient to help repair fibres stretches soft tissue to relieve pressure/tension removes lactic acid breaks down scar tissue
51
purpose of foam rollers
releases tension in a muscle and between a muscle and fascia prevent injury improve mobility
52
what is a fascia
a layer of fibrous connective tissue which surrounds the muscle or group of muscles
53
what is cold therapy
cooling the skin cause vasoconstriction and provides pain relief decreases blood flow and reduces bleeding and swelling
54
what is oedema how to help this
oedema is a build up of fluid which causes swelling ice decreases muscle spasms
55
how does an ice bath reduce DOMS
vasconstriction causes blood vessels to tighten restricting blood flow to the area reduces swelling after leaving the bath the area is flooded with new blood- vasodilation fresh oxygen removes lactic acid
56
what is cryotherapy
using cold temperatures to reduces swelling and pain vasoconstriction and vasodilation of saturated O2 to muscles
57
precautions for cyrotherapy
socks and gloves are worn
58
why is sleep important
it repairs damaged muscle cells
59
what occurs during REM
brain waves are slowest heart rate and breathing rate are at the slowest blood is redirected away from the brain and to muscle tissue helps to restore energy helps facilitate muscle repair
60
what is REM
rapid eye movement
61
What are the principles of training
Specifity Progression Overload Reversibility Recovery
62
What is specifity
Same: Energy group Muscle fibre types Skills Movements
63
What is reversivibility
Detraining Muscles get smaller Adaptations deterioate
64
What is periodisation
Organised division of training into specific blocks or phases
65
What is a macro cycle
Long term performance goals
66
What is the meso phase
Goal bases for a particular component of fitness
67
Whar is the micro phase
A repeating group of training sessioms often repeated every few days
68
How long is the macro phase
1-4 years
69
How long is the meso phase
4-12 weeks
70
How long is the micro phase
1 week
71
What is tapering
Reduce the intensity prior to major competition
72
What is newtons first law Explain
Law of intertia A body continues in a state of rest or unuform velocity unless acted upon by an external or unbalanced force
73
What is newtons second law Explain
Law of acceleration A bodys rate of change of momentum is proportional to the size of the force applied and acts in the same direction as that force
74
What is newtons 3rd law Explain
Law of reaction Every action force applied to an object there is an equal and opposute reaction
Pe
flashcards
Decks in class (14)
# Cards
Brainscape helps you reach your goals faster, through stronger study habits.
© 2026 Bold Learning Solutions. Terms and Conditions