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ESS Exercise Physiology - Coggle Diagram

- - - - overload
      - reversibility
      - progression
      - individuality
      - specificity
    - - intensity
      - time
      - frequency
      - type
  - - - long and slow endurance activities
    - - high intensity interval activities
    - - speed and endurance activities
        lasts(30-60 sec)
    - - speed and power activities
        lasts(8-10 sec)
- - - - blood cell production
      - shape and support
      - protection
      - movement
    - - long bones
        
        femur,humerus,tibia,fibula,metacarpals,metatarsals,phalanges
      - flat bones
        
        cranium,scapula,sternum
      - short bones
        
        carpals,tarsals
    - - joints
        
        fixed joints ,slightly movable and freely movable joints)
      - movements of joints
        
        ball and socket joints
        
        example: hip and shoulder joints
        
        hinge joints
        
        elbow and knee joints
        
        pivot joint
        
        example; neck joint
        
        gliding joint
        
        example: carpals and tarsals
  - - - visceral muscles
        
        known as smooth or voluntary muscles and are not under conscious control
      - cardiac muscles
        
        special form of involuntary muscles not under conscious control
      - skeletal muscles
        
        known as voluntary muscles and can be consciously controlled
    - - agonist muscle
        
        contracts to bring about movement
      - antagonist muscle
        
        relaxes to allow movement in the joint when the agonist muscle contracts
      - synergist muscles
        
        stabalises or fixating a certain joint or body part
    - - isotonic contraction (muscle changes length to move a body part)
        
        eccentric (muscle lengthes as it contracts )
        
        concentric( muscle shortens as it contracts
      - isometric contraction
        
        muscle contracts without shortening or lengthening
  - - - pumps blood that carry nutrients throughout the rest of the body
      - upper chambers are called ventriles
      - lower chambers are called ventricles
      - right side of the heart accepts deoxygenated blood that lows back to the heart and then t the lungs
      - left side of the heart accepts oxygen rich blood and sends it to the body.
    - - pulmanory circulation
        
        blood flows from the heart to the lungs and back to the heart
      - systemic circulation
        
        moves blood between the heart and the rest of the body. Sends oxygenated blood to the cells and returns deoxygenated blood
    - - arteries
        
        carries blood away from the heart
      - veins
        
        carry blood towards the heart
      - capillaries
        
        network of tiny blood vessels found between ll cells in the body
  - - - https://www.therespiratorysystem.com/respiratory-system-functions/
    - - also known as breathing where air travels in and of our lungs
- - - - simple carbs
        
        found in processed foods and foods with added refined sugars
      - complex carbs
        
        found in plant based foods and usually take longer to digest in the body
      - High glycaemic index(70-100)
        
        carbs that release glucose to the blood stream faster, and should be consumed 1-2 hours before physical activity
      - low glycaemic index(0-55)
        
        carbs that release glucose to the blood stream slower, in a slow and sustained way, and should be consumed 3-4 hours before physical activity
    - - used to grow and repair muscles, digested into amino acid,
        and converted to energy when carbs and fats are depleted
        
        animal protein
        
        fish, milk, meat
        
        vegetable protein
        
        nuts,beans