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| 388585831 | Preparation | The first stage of the 5-step analysis framework, where the coach or biomechanist identifies the skill, and aspect of the skill, to be analysed. | 1 | |
| 388585832 | Observation | The second stage of the 5-step analysis framework. The coach/biomechanist decides how many observations, from how many vantage points, in which sort of situations (lab vs field, training vs gameplay, energised vs fatigued), the athlete will be examined in. | 2 | |
| 388585833 | Evaluation | The third stage of the 5-step analysis framework, where the coach/biomechanist compares the ideal performance with the athlete's performance, decides on weaknesses in the athlete's performance, and allocates extra resources to correct the weaknesses. | 3 | |
| 388585834 | Intervention | The fourth stage of the 5-step analysis framework. The athlete 's performance should be corrected using the appropriate techniques, and more feedback on the performance should be given. | 4 | |
| 388585835 | Re-observation | The fifth stage of the 5-step analysis framework, where the athlete is observed again to see if the corrections have been made to the performance. | 5 | |
| 388585836 | Newton's First Law | Every object stays at rest or in uniform motion unless acted upon by an unbalanced force. | 6 | |
| 388585837 | Newton's Second Law | An object that has an unbalanced force acting on it will accelerate in the direction of the force. | 7 | |
| 388585838 | Newton's Third Law | Every action has an equal and opposite reaction. | 8 | |
| 388585839 | Linear momentum | Mass × velocity (m.v). | 9 | |
| 388585840 | Force | Mass × acceleration (F = m.a) | 10 | |
| 388585841 | Impulse | Force × time = the change in momentum, F.t = m(v-u) | 11 | |
| 388585842 | Coefficient of restitution | The 'bounciness' of a collision. It ranges between 1 (perfectly elastic, perfect linear momentum conservation) and 0 (totally inelastic, no linear momentum conservation). Nothing has a 1 value, as energy is always lost in a collision (by sound, heat, light, etc). Is effected by materials of objects colliding, velocity of the collision, and the temperature of the objects. | 12 | |
| 388585843 | Moment of inertia | A measure of the resistance of an object to changes in the object's rotational motion about the axis. Also known as rotational inertia. I = Σ(mr*2) | 13 | |
| 388585844 | Angular momentum | The angular equivalent of linear momentum. L = I (inertia).ω (angular velocity) | 14 | |
| 388585845 | First class lever | Load ↓ - fulcrum/axis - force ↓ (hint: see-saws, a diving board, holding up the head). | 15 | |
| 388585846 | Second class lever | Force ↑ - load ↓ - fulcrum/axis (hint: wheelbarrows, ). | 16 | |
| 388585847 | Third class lever | Load ↓ - Force ↑ - fulcrum/axis (hint: using a cricket bat, biceps in a bicep curl). | 17 | |
| 388585848 | Force arm | The distance between the fulcrum/axis and the force. | 18 | |
| 388585849 | Resistance arm | The distance between the fulcrum/axis and the load. | 19 | |
| 388585850 | Torque | A force that causes rotation, an eccentric force. Increased by the position of the force being further out, and by a larger amount of force. | 20 | |
| 388585851 | Magnus effect | The change in the flight path of a projectile - where an object is 'pulled' in a certain direction when spin is put on it, because different pressures exist at opposite sides of the object. A ball will spin in the direction of the high velocity, low pressure side. | 21 | |
| 388585852 | Bernoulli Principle | An increase in the speed of fluid occurs simultaneously with a decrease in pressure. A ball will spin in the direction of the high velocity, low pressure side. | 22 | |
| 388585853 | Form drag | Resistance created by a pressure differential between the front and rear sides of a body moving through a fluid, and is mostly influenced by the shape of the front of the body. | 23 | |
| 388585854 | Frictional drag | Drag created by the surface area of a body in water. | 24 | |
| 388585855 | Wave drag | Resistance created by wave generation - only on the water's surface. | 25 | |
| 388585856 | Angular motion | The motion of an object around a central point, rotation. ω = θ / t | 26 | |
| 388585857 | General motion | A combination of linear and angular motion. | 27 | |
| 388585858 | Linear motion | Movement in a straight line. | 28 | |
| 388585859 | Velocity | V = displacement / time (m/s) | 29 | |
| 388585860 | Acceleration | Δv / t (m/s*2) | 30 | |
| 388585861 | Quantitative analysis | Analysis shown with numbers and figures, ie the speed of a ball, or running speed. Also known as objective analysis. | 31 | |
| 388585862 | Qualitative analysis | Analysis of the technique, through video footage, opinion, etc, designed to improve technique. Also known as subjective analysis. | 32 | |
| 388585863 | Isometric contraction | A muscle contraction in which no movement occurs because of an equal force in the opposite direction; the length of the muscle remains constant under tension. | 33 | |
| 388585864 | Concentric contraction | A dynamic muscle contraction where the muscle applies enough force to overcome the resistance and the muscle shortens as it contracts. | 34 | |
| 388585865 | Eccentric contraction | A contraction that involves the muscle lengthening while producing tension. | 35 | |
| 388585866 | Vectors | Arrows used to represent direction and magnitude of a force on a body. | 36 | |
| 388585867 | Contact forces | Ground reaction force, joint reaction force (between bones), friction, fluid resistance (lift and drag), muscle force and elastic force are all _______ ______. | 37 | |
| 388585868 | Free body diagram | A vector diagram showing all the forces acting on a body. | 38 | |
| 388585869 | Centre of gravity | The centre of a body, that all the particles are distributed around evenly | 39 | |
| 388585870 | Stability | Depends on where the line of gravity is in relation to the base of support. Can be increased by increasing the base of support, lowering the centre of gravity, and increasing the mass of the body. There are three states of equilibrium - stable, unstable, and neutral | 40 | |
| 388585871 | Segmental interaction | Movement in sequences, where energy is transferred across the body segments and joints in turn. Moving each segment involved in an action in turn, called sequential movement, starting with the larger and slower limb, and finishing with the faster, more specialised muscles, creates greater amount of momentum and can generate more speed and force. | 41 | |
| 388585872 | Performance routine | Actions and/or thoughts that an athlete uses before their performance as a cue. | 42 | |
| 388585873 | Inverted U hypothesis | Explains the relationship between arousal states and performance. Arousal at both the high and low end occurs in poor performance. | 43 | |
| 388585874 | Arousal | A state of heightened physiological activity. | 44 | |
| 388585875 | Stress | An imbalance between demand and response, where not meeting the demand has significant consequences. | 45 | |
| 388585876 | Environmental demand | The first stage of the stress process. | 46 | |
| 388585877 | Perception of demand | The second stage of the stress process, and is subjective to the individual. | 47 | |
| 388585878 | Stress response | The third stage of the stress process. Cognitive (worry and apprehension) or somatic (heart rate, shallow breathing, muscle tension) state anxiety can occur and can tire and narrow the attention of an athlete. | 48 | |
| 388585879 | Behavioural consequences | The fourth stage of the stress process. Performance can be improved or impaired, an impaired performance may increase the environmental demand. | 49 | |
| 388585880 | Motivation | The direction and intensity of an individual's effort. | 50 | |
| 388585881 | Concentration | The ability to focus on relevant cues in the environment. | 51 | |
| 388585882 | Confidence | Assurance in one's self, company, or situation. | 52 | |
| 388585883 | Imagery | Imagining feelings and senses to replicate those from the competition. | 53 | |
| 388585884 | Progressive relaxation | Stress-management strategy in which muscles are alternately tensed & relaxed. | 54 | |
| 388585885 | Breathing control | Practising deep breathing to relax the individual. | 55 | |
| 388585886 | Thought stopping | A technique used to alter the process of negative or self-critical thought patterns | 56 | |
| 388585887 | Self talk | Usually internal self dialogue. | 57 | |
| 388585888 | Goal setting | Specific Measurable Action-oriented Realistic Time-bound Self-determined | 58 | |
| 388585889 | Group cohesion | The degree to which groups stick together and members feel committed to one another and attracted to the group and its goals. | 59 | |
| 388585890 | Task cohesion | Cohesion related to a particular task. | 60 | |
| 388585891 | Social cohesion | Cohesion due to a friendship bond. | 61 | |
| 388585892 | Sociogram | A diagram that plot the social structure of a group, and identifies leaders and isolated members. | 62 | |
| 388585893 | Carron's Model of Group Cohesion | The accepted model of factors effecting group cohesion. | 63 | |
| 388585894 | Environmental factors | Contractual responsibilities and team organisation are e____________ f______. | 64 | |
| 388585895 | Personal factors | Task motivation, affiliation motivation, satisfaction, and social loafing are p_______ f______. | 65 | |
| 388585896 | Leadership factors | The coach/captain, their leadership style, and their athlete/team relationships are l_________ f______. | 66 | |
| 388585897 | Team factors | Team stability, team success, and desire for team success, are t___ f______. | 67 | |
| 388585898 | Social loafing | The phenomenon that occurs when individual performances decreases as the number of people in a group increases, due to increased lack of coordination or increased lack of motivation. | 68 | |
| 388585899 | Matching hypothesis | A theory that cognitive techniques should be used to cope with cognitive anxiety symptoms, and somatic techniques should be used to cope with somatic anxiety symptoms. | 69 | |
| 388585900 | Choking | The feeling of being so intensely motivated that it is detrimental to performance. Relaxation techniques can help prevent motivation from reaching this level. | 70 | |
| 388585901 | Transfer of learning | The effects of learning one skill on the subsequent performance of another related skill. | 71 | |
| 388585902 | Positive transfer | Where a previously learnt skill or context assists with a new skill or context. | 72 | |
| 388585903 | Negative transfer | Where a previously learnt skill inhibits the learning or execution of a new skill, or a new context. | 73 | |
| 388585904 | Augmented feedback | Feedback from an external source, like a coach, biomechanist, etc, and can be given via visual, verbal, kinaesthetic or written means. | 74 | |
| 388585905 | Autocratic leader | A dictator - a leader who makes all the decisions about a team, which can sometimes include their personal decisions. | 75 | |
| 388585906 | Chaining | Where a skill is broken down into separate components, and practised separately but in order (forwards or backwards), so they can be put together to create the whole skill. | 76 | |
| 388585907 | Checklist | A clear, predetermined criteria relating to a performance or a skill, that can act as expectations for a performance, or can be used as a record of an athlete's performance over time. | 77 | |
| 388585908 | Complex skill | A skill that has several components to it, or requires a lot of attention to execute. | 78 | |
| 388585909 | Democratic leader | A leader who works with their team to come up with decisions that effect the team. | 79 | |
| 388585910 | Descriptive augmented feedback | Augmented feedback that identifies errors in a performance. | 80 | |
| 388585911 | Dynamic drill | A drill that contains the components of a skill, performed while moving. | 81 | |
| 388585912 | Laissez-faire leader | A leader that lets their team make their own decisions. The term used is French for "let it be". | 82 | |
| 388585913 | Notational analysis | A record of a team's performance consisting of numbers and facts, which generally gives a more accurate, less biased view of the performance of each player and the team as a whole. | 83 | |
| 388585914 | Feedback sandwich | A way of giving feedback to an individual, where positive feedback is given, followed by the correction, followed by another positive point. | 84 | |
| 388585915 | Prescriptive augmented feedback | Feedback given that identifies errors and suggests corrections for them. Visual cues can be given to show corrections, including demonstrations, visual aids, or enhancement of the visual environment | 85 | |
| 388585916 | Proactive transfer | Where skills learnt previously effect the new skill being learnt or performed. | 86 | |
| 388585917 | Proprioceptive feedback | Internal feedback, including sensory information from joints, muscles, skin, etc, which lets us know where we are in relation to space. | 87 | |
| 388585918 | Reflective learning process | The individual learning the skill uses augmented and intrinsic feedback to reflect on their performance to understand and improve it. | 88 | |
| 388585919 | Retroactive transfer | Where a new skill influences the performance of a previously learnt skill. | 89 | |
| 388585920 | Shaping | Learning a skill by practising the whole skill in a basic form, then building on this basic form with the more complex aspects of the skill. The order the skill components are practised in isn't important, and are usually over-emphasised. | 90 | |
| 388585921 | Simple skill | A skill with only a few components, that doesn't require much thought to execute. | 91 | |
| 388585922 | Skill-to-skill transfer | The type of transfer where a skill or an experience has an influence on another skill, either in a different context, or because of the differences in the two skills. | 92 | |
| 388585923 | Static drill | A drill that contains the components of a skill, performed on the spot. | 93 | |
| 388585924 | Theory-to-practice transfer | Transferring a skill taught verbally, or with visual, kinaesthetic or written aids, to practice. | 94 | |
| 388585925 | Verbal cue | A phrase or word that cues the individual's attention to a specific part of their performance or the environment. | 95 | |
| 388585926 | Zero transfer of learning | Where no transfer of learning occurs between two skills, because they are so dissimilar. | 96 | |
| 388585927 | Training-to-competition transfer | Transferring a skill to competition, using drills in training that imitate the context and pressure of competition. | 97 | |
| 388585928 | Motion analysis model | Preparation Observation Evaluation Intervention Re-evaluation | 98 | |
| 388585929 | Guidance hypothesis | If augmented feedback is provided too often to an individual skill, the individual won't properly develop intrinsic feedback relating to that new skill. An individual must have intrinsic feedback in competition, where a coach can't give feedback on each skill. | 99 | |
| 388585930 | Amino acid | The smallest unit of a protein. | 100 | |
| 388585931 | Carbohydrate loading | The extra consumption of complex carbohydrates in the days prior to endurance exercise. | 101 | |
| 388585932 | Simple sugars | Small sugar molecules found in sweet foods like honey and juice. | 102 | |
| 388585933 | Complex carbohydrates | Longer molecule carbohydrates that are derived from plants, like bread, pasta, rice, cereals and potatoes. | 103 | |
| 388585934 | Glucose | The simplest molecule of energy. | 104 | |
| 388585935 | Glycaemic index | A scale from 0-100 that rates the effect of certain foods on blood glucose levels. Those rated at 70 and above are considered high, from 55 to 69 are considered medium GI and under 55 are considered low GI. | 105 | |
| 388585936 | Glycogen | The form that glucose is stored as in the body. It is made of long chains of glucose, which form in the liver/skeletal muscle cell and become stuck in there because of the impermeability of the membrane to the length of the molecule. 600-800g of this can be stored at once, when carbohydrate loading. | 106 | |
| 388585937 | Saturated free fatty acids | One of the most basic levels of fat. This unhealthy type is found in dairy products and meats. | 107 | |
| 388585938 | Unsaturated free fatty acids | One of the most basic levels of fat. This healthy type are found in avocado, fish, nuts and olive oil. | 108 | |
| 388585939 | Triglyceride | Occurs naturally in animal and vegetable tissue. It consists of three individual fatty acids bound together in a single large molecule, and is an important energy source forming much of the fat stored by the body. | 109 | |
| 388585940 | Protein | Molecules that make up the body, and are made of chains up to 100+ amino acids long. They're found in eggs, meat and fish. The average individual should have a diet made up of 15% protein, but strength athletes will have a diet of up to 30% protein to repair muscles after hypertrophy work. Proteins are rarely broken down for energy. | 110 | |
| 388585941 | Pre-competition meal | The main purpose of this is to fill the fuel stores of the body with carbohydrates and low fat intake. This is so that the body has these stores throughout the duration of the activity. The meal should be consumed three-four hours prior to competition. Some athletes prefer this meal in liquid form for easy digestion. | 111 | |
| 388585942 | Pre-competition snack | These are consumed 30-40 minutes prior to competition, and the purpose is to 'top-up' the carbohydrate stores. Food consumed at this time should be low in GI, so that rebound hypoglycaemia doesn't occur. | 112 | |
| 388585943 | Pre-competition fluid intake | Around 300-500mL of water should be drunk around four hours before competition, to allow it to absorb and urine to be passed. The colour of the urine should determine whether the athlete has drunk enough. If the urine is too dark, around 200-300mL more water should be drunk. | 113 | |
| 388585944 | Radiation | Heat transfer via electromagnetic waves. | 114 | |
| 388585945 | Conduction | Heat transfer via direct contact with another object. | 115 | |
| 388585946 | Convection | Heat transfer via a constantly moving fluid, like air or water. | 116 | |
| 388585947 | Evaporation | Heat transfer from a liquid turning into a gas. This is the only heat loss mechanism that can be used in high temperatures, as other mechanisms make the body gain heat from the environment. | 117 | |
| 388585948 | Double heat load | When exercising, sweat is excreted from the body to lose heat. This sweat comes from plasma in the blood. The blood becomes thicker, and can't get to the capillaries in the periphery, and is instead prioritised to the working muscles. This means that less heat can be lost. | 118 | |
| 388585949 | Cardiac drift | The reduced plasma volume due to sweating decreases the stroke volume. In order to keep up the cardiac output, the heart rate must increase. | 119 | |
| 388585950 | Heat exhaustion | A condition marked by dizziness and nausea and weakness caused by depletion of body fluids and electrolytes. | 120 | |
| 388585951 | Heat stroke | A life-threatening condition where the body can no longer regulate heat, and the core temperature can keep rising to fatal temperatures. | 121 | |
| 388585952 | Hyperhydrated | Being excessively hydrated. Useful before activities in the heat to keep the level of sweating up for longer and hold off double heat load. | 122 | |
| 388585953 | Pre-cooling | Techniques like ice jackets, ingesting ice and cold water immersion are important for cooling the body before exercising in the heat. | 123 | |
| 388585954 | Heat acclimatisation | Spending time training in the heat to decrease the time it takes to start sweating, and increase the rate of sweat and plasma volume. This can be done by training in a hotter climate, in a climate chamber, or in a hotter part of the day. | 124 | |
| 388585955 | Vasoconstriction | Constriction of blood vessels to reduce blood flow to the periphery | 125 | |
| 388585956 | Vasodilation | Widening of the blood vessels that allows for increased blood flow. | 126 | |
| 388585957 | Shivering | Rapid contraction of muscles, requiring energy and therefore creating heat, to warm the body. | 127 | |
| 388585958 | Piloerection | Causing hair to stand on end by the contractions of little muscles at the base of the hair, thereby trapping an insulation layer of air near the body. | 128 | |
| 388585959 | Pilorelaxation | The relaxing of the little muscles under the skin that cause hairs to stand on end, that result in the hair laying down and allowing convection currents to increase heat loss. | 129 | |
| 388585960 | Wind-chill | A measure of cooling combining temperature and wind speed. | 130 | |
| 388585961 | Hypoxia | A lack of oxygen. Immediate adaptations to hypoxia include hyperventilation, decreased plasma volume (to increase haemoglobin concentration), and increased heart rate. Long term adaptations included an increased red blood cell count, increased haemoglobin, capillarisation, mitochondria and aerobic enzymes. | 131 | |
| 388585962 | Live high train low | The statement applied to most altitude training, where athletes rest at altitude and train at sea level, as training at altitude is likely to cause detraining. | 132 | |
| 388585963 | Performance enhancers | Techniques or drugs that improve performance. | 133 | |
| 388585964 | Taper | The reduction in training load before a competition, to allow extra recovery time. This may mean the intensity of training is increased, but there is always a reduction in the time the athlete trains for. Usually accompanied by carbohydrate loading. | 134 | |
| 388585965 | Protein supplement | Usually in the form of powders, they contain extra amino acids to help repair muscle and therefore build muscle bulk. Mostly used by athletes in strength events. | 135 | |
| 388585966 | Creatine | Found both as a free molecule and combined with phosphate. Excess amounts mean that the body can produce more energy to use in the production of ATP, and so decrease the recovery time for an athlete after a sprint, or between repeated sprints. Can cause fluid retention, however, which can be a disadvantage. The long term effects haven't been researched. | 136 | |
| 388585967 | Caffeine | A drug found in many drinks and foods, most commonly found in coffee, tea, chocolate, energy drinks and soft drinks. It is a stimulant, so can increase reaction time and concentration, and reduce feelings of fatigue or effort. It is also a diuretic. It can cause restlessness, muscle twitching, irritability, and increased heart rate and blood pressure. It increases the availability of free fatty acids for energy, and encourages the burning of body fat. | 137 | |
| 388585968 | Buffering agents | The body has natural buffers, however, consuming sodium bicarbonate or sodium citrate is supposed to increase the buffering capacity (the ability to stabilise a pH even when excess acids or bases are added to it) of the muscle, to reduce the acidity caused by hydrogen ions. Too much can cause abdominal cramps and diarrhoea. No research on the effects of regular use have been done. | 138 | |
| 388585969 | Anabolic steroids | These supplements act as extra testosterone, and increases muscle mass. This is important after training to repair damage to muscles. A decreased recovery time means an athlete can train for longer. In men, they cause an impaired production of testosterone when not using steroids, infertility, acne, aggression, and decreased testicular volume, and in women, it causes a deepening voice, the growth of facial hair, and menstrual irregularities. It can also increase the risk of heart disease and liver dysfunction in both sexes. | 139 | |
| 388585970 | Blood doping | Injecting previously stored red blood cells before an athletic event to have more cells available to deliver oxygen to tissues. 0.5-1L of blood is taken and spun to separate the plasma from the red blood cells. The plasma is put back into the bloodstream, and the blood cells are stored. The red blood cells are put back in before competition, after the body has already produced more cells to make up for the loss. There is a huge increase in oxygen carrying capacity. It can only be tested by testing the amount of haematocrit in the bloodstream. However, it can be dangerous because it increases blood viscosity, and increases the chance of blood clotting, heart attack, and stroke. | 140 | |
| 388585971 | Erythropoietin | A hormone produced and released by the kidney that stimulates the production of red blood cells by the bone marrow, which, if injected, has the same effect as blood doping. The use of erythropoietin can only be tested by testing the amount of haematocrit in the bloodstream. It can be dangerous because it increases blood viscosity, and increases the chance of blood clotting, heart attack, and stroke. | 141 | |
| 388585972 | General preparatory phase | To establish a base level of fitness and skills. For this reason athletes will do a large amount of moderate intensity physical activities. | 142 | |
| 388585973 | Specific preparatory phase | The training becomes more specific to the sport that the athlete is involved in. There is still a large emphasis on the development of basic skills and endurance, but they are done at a higher intensity. | 143 | |
| 388585974 | Pre-competition phase | The aim of this phase is to approach peak condition. The training involves highly specific training where there is much emphasis on intensity rather that volume. The coach may try to introduce a competitive sense by adding in scratch matches. More time is allowed for recovery. | 144 | |
| 388585975 | Competition phase | All physical and technical capacities have been reached by this time. Therefore the endurance work is maintain fitness rather than overloading. Training sessions should involve the psychological and tactical components of the game. | 145 | |
| 388585976 | Transition phase | Also called the off-season, the athletes relax and work to maintain fitness, and sometimes deal with injuries. | 146 | |
| 388585977 | Macrocycle | A period of approximately 4-6 weeks with a particular goal to be be achieved by the end of the period. | 147 | |
| 388585978 | Microcycle | A period of approximately a week long, with a particular goal in mind to be achieved at the end of the period. The work done in the period should contribute to achieving the macrocycle. | 148 | |
| 388585979 | Cardiorespiratory endurance | The ability of the heart and lungs to send fuel and oxygen to the body's tissues during long periods of vigorous activity. | 149 | |
| 388585980 | Muscular strength | The maximum force that can be exerted in a single effort. | 150 | |
| 388585981 | Muscular endurance | The ability of the muscles to perform physical tasks over a period of time without becoming fatigued. | 151 | |
| 388585982 | Flexibility | The range of motion about a joint. | 152 | |
| 388585983 | Body composition | The proportion of fat and muscle in the body. | 153 | |
| 388585984 | Agility | A skill/performance-related component of fitness - the ability to rapidly change direction | 154 | |
| 388585985 | Balance | A skill/performance-related component of fitness - the ability to maintain stability whilst in motion. | 155 | |
| 388585986 | Coordination | A skill/performance-related component of fitness - the ability to integrate the senses and movement of body parts to perform tasks efficiently. | 156 | |
| 388585987 | Reaction time | A skill/performance-related component of fitness - the time taken from when a stimulus is presented to when the appropriate reaction is taken in response. | 157 | |
| 388585988 | Speed | A skill/performance-related component of fitness - the ability to perform a movement quickly. | 158 | |
| 388585989 | Power | A skill/performance-related component of fitness - the ability to perform a strong movement quickly. | 159 | |
| 388585990 | ATP-CP system | An anaerobic energy system in the body. It supplies energy faster than the other systems. It needs CP to fuel it, and lasts around 8 seconds. | 160 | |
| 388585991 | Lactic acid system | An anaerobic energy system in the body. It is the second fastest system in the body. It is fuelled by carbohydrates and can last about 30-60 seconds | 161 | |
| 388585992 | Aerobic system | The slowest energy production system in the body. It is fueled by carbohydrates, or fats and proteins, and requires oxygen, it can last from 1.5-3 hours, as long as there is enough glucose, fluids, and oxygen in the body. | 162 | |
| 388585993 | Peaking | The phase of training in which performance is optimised to meet the demands of a race, competition or series. | 163 | |
| 388585994 | Massage | kneading and rubbing parts of the body to increase circulation for the removal of waste products and to reduce muscle soreness and swelling. | 164 | |
| 388585995 | Compression garments | Very tight clothing, designed to enhance the venous muscular pump to reduce muscle soreness. There is limited evidence for this method of recovery. | 165 | |
| 388585996 | Cold water immersion | 10-20 minutes of soaking in water below 15°C to reduce blood flow and therefore inflammation, muscle spasming and pain. | 166 | |
| 388585997 | Warm water immersion | 10-20 minutes soaking in water above 37°C to increase blood flow. | 167 | |
| 388585998 | Contrast water therapy | Switching between hot and cold water immersion to create a 'pump' to reduce swelling and inflammation. | 168 | |
| 388585999 | Stretching | Used as a warm up and after a performance - moving the joints beyong the accustomed range of motion. There is limited evidence to support it as a recovery technique. | 169 | |
| 388586000 | Hyperbaric oxygen chamber | A chamber full of extra oxygen, which speeds the repair of muscles and reducing inflammation. | 170 | |
| 388586001 | Overtraining | Exercising too intensely or for too long without allowing enough time for rest. Symptoms include increased resting heart rate, impaired physical performance, reduced enthusiasm and desire for training, increased incidence of injuries and illness, altered appetite, disturbed sleep patterns and irritability. Can be prevented with 24-48 hours of rest between intense exercise, and the correct nutrition and a good amount of rest. | 171 | |
| 388586002 | Periodisation | Organised division of training into a number of specific blocks, periods or phases that will help the athlete reach their peak performance at a certain time. | 172 | |
| 388586003 | Central nervous system | The part of the nervous system consisting of the brain and spinal cord. | 173 | |
| 388586004 | Peripheral nervous system | The section of the nervous system lying outside the brain and spinal cord. | 174 | |
| 388586005 | Axons | Long extensions of the cytoplasm that send an impulse away from the cell body. | 175 | |
| 388586006 | Dendrites | Short, finger-like, extensions that take messages to the cell body. | 176 | |
| 388586007 | Myelinated fibres | Neurons wrapped with Schwann cells to increase conduction velocity, up to 140m/s from 2m/s, using saltatory conduction (forcing the action potential to 'jump' between Nodes of Ranvier) | 177 | |
| 388586008 | Neurilemma | The outside layer of Schwann cells, that repairs damage to the myelin fibre. | 178 | |
| 388586009 | Skeletal muscle | Voluntary, striated muscle that moves bones, works in pairs and is attatched to bones by tendons. | 179 | |
| 388586010 | Tendons | Tough connective tissue that joins skeletal muscles to bones. | 180 | |
| 388586011 | Muscle belly | Fleshy central portion of muscle. | 181 | |
| 388586012 | Epimysium | Connective tissue layer surrounding the entire muscle belly. | 182 | |
| 388586013 | Fascicle | Bundle of individual muscle fibres. | 183 | |
| 388586014 | Perimysium | Connective tissue surrounding a fascicle. | 184 | |
| 388586015 | Muscle fibre | A muscle cell. It has several nuclei. | 185 | |
| 388586016 | Endomysium | Connective tissue surrounding a muscle fibre. | 186 | |
| 388586017 | Sarcolemma | The cell membrane of a muscle cell. | 187 | |
| 388586018 | Myofibril | A series of sarcomeres; several are contained within one muscle fibre. | 188 | |
| 388586019 | Myofilament | Aligning filaments found in myofibrils that contain the proteins that contract. | 189 | |
| 388586020 | Sarcomere | The smallest functional unit of muscle tissue - the segments into which a myofibril is divided. | 190 | |
| 388586021 | Actin | The thin filament in the sarcomere. | 191 | |
| 388586022 | Myosin | The thick filament in the sarcomere. | 192 | |
| 388586023 | Origin | The immoveable end of a muscle. | 193 | |
| 388586024 | Insertion | The end that moves when the muscle contracts. | 194 | |
| 388586025 | Z-line | The edges of the sarcomere. | 195 | |
| 388586026 | H-zone | The space between the actin myofilaments. | 196 | |
| 388586027 | I-band | The space between the myosin filaments. These are seen as light striations. | 197 | |
| 388586028 | A-band | The length of the myosin filament. These are seen as dark striations. | 198 | |
| 388586029 | Sliding filament theory | Theory that actin filaments are pulled toward each other by myosin filaments during muscle contraction. | 199 | |
| 388586030 | Crossbridges | Extensions of myosin filaments that attach to actin and pull actin filaments together during muscle contraction. | 200 | |
| 388586031 | Force-velocity relationship | Contractions held for longer generate more force as it allows the sarcomere more time to contract. It also works in reverse - if trying to move a lighter object, less force has to be generated, so the action can occur faster. | 201 | |
| 388586032 | Force-length relationship | A contraction in the middle of a joints range of motion generates the most force. | 202 | |
| 388586033 | Neural chain | A kind of neural circuit in which neurons are attached linearly, end-to-end. | 203 | |
| 388586034 | Motor unit | A motor neuron and all the all the skeletal muscle cells it innervates. Large ones are typically found in large muscles, and produce gross movements. Small ones are found in smaller muscles, and produce more precise movements. | 204 | |
| 388586035 | All-or-nothing principle | The principle that once the electrical impulse reaches a certain threshold, must begin an impulse, which moves all the way down the axon. Every impulse has the same intensity. | 205 | |
| 388586036 | Strength training | This type of training causes improved technique, increased firing rate of motor units, more motor units are recruited, and the firing pattern of the motor units are better coordinated, all before the development of extra muscle bulk! | 206 | |
| 388586037 | Type 1 fibre | A type of muscle twitch fibre, this one is the slowest to contract. It better uses the aerobic system, so is better suited for endurance events. They are small and red. | 207 | |
| 388586038 | Type 2a fibre | A type of muscle twitch fibre, this one is not the slowest or the fastest to contract. It better uses the anaerobic system, so is better suited for middle-distance events. They are large and white. | 208 | |
| 388586039 | Type 2b fibre | A type of muscle twitch fibre, this one is the fastest to contract. It better uses the anaerobic system, so is better suited for sprinting events. They are large and white. | 209 |
