Download section b: shorts answers. (40 marks)

SECTION B:
SHORTS ANSWERS.
(40 MARKS)
Answer the following questions in the space provided. Each question is
worth 2 marks.
1. According to the principle of complementarity, how does anatomy relate
to physiology?
• Ans: Although it is possible to study anatomy and physiology in isolation from
one another, they are truly inseparable because function always reflects
structure. That is, what a structure can do depends on its specific form.
Egs.
a) Bones can support and protect body organs because they contain hard
mineral deposits.
b) Blood flows in one direction through the heart because the heart has valves
that prevent backflow.
c) The lungs can serve as a site for gas exchange because the walls of their air
sacs are extremely thin.
2.
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How does the body determine the dominant energy system to use?
Type of exercise/activity
Intensity of the exercise
Duration
3.
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List the main bones of the hand.
Carpals
Metacarpals
Phalanges
4. Differentiate between smooth muscles and cardiac muscles.
 Cardiac muscle is an "involuntary muscle" but is more akin in structure to
skeletal muscle, and is found only in the heart.
 Cardiac and smooth muscle contraction occurs without conscious thought and
is necessary for survival.
 Smooth muscle or "involuntary muscle"
 Is found within the walls of organs and structures such as the oesophagus,
stomach, intestines, bronchi, uterus, urethra, bladder, blood vessels, and the
arrector pili in the skin (in which it controls erection of body hair).
5. What is the function of arteries?
 carry blood away from the heart
6. Discuss the function of the following body systems:
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a) Cardiovascular system
It pumps oxygen-rich blood to the different parts of the body.
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To transport nutrients, gases and waste products around the body
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To protect the body from infection and blood loss
To help the body maintain a constant body temperature
(‘thermoregulation’)
To help maintain fluid balance within the body
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b) Digestive system
 The function of the digestive system is digestion and absorption. Digestion
is the breakdown of food into small molecules, which are then absorbed
into the body.
7. What is the function of saliva in the digestion process?
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The salivary glands produce saliva, which keeps the mouth and other parts
of the digestive system moist.
It also helps break down carbohydrates (with salivary amylase, formerly
known as ptyalin) and lubricates the passage of food down from the oropharynx to the esophagus to the stomach.
8. Discuss how Oxygen debt may occur in the Body.
 body has worked anaerobically and will have produced energy without some
of the oxygen it would normally have used performing low intensity exercise
such as slow steady running. The difference between the oxygen the body
required and what it actually managed to take in during the sudden sprint is
called oxygen deficit.
9. Identify 2 body types and differentiate between each.
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10. Explain the relationship between decondition and atrophy.
 This simply means that your muscles become atrophy with disuse that is
muscles reduce in size.
 Decondition or lose fitness occurs when we stop exercising.
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11. Differentiate between Health related fitness and Skill related fitness.
 Health related fitness is often divided into several other components which
form our overall health status:
a) Cardiovascular Fitness (Aerobic Fitness)
b) Strength
c) Flexibility
d) Muscular Endurance
e) Body Composition
 Skill related fitness are important in performing the more technical aspects of
many sports. The skill related components are what many athletes want to
improve on.
a) The skill component include:
b) Speed
c) Reaction Time
d) Agility
e) Balance
f) Coordination
g) Power
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12. List two effects of cardiovascular fitness on the body.
 This type of fitness has enormous benefits to our lifestyle as it allows us to be
active throughout the day, for example walking to the shops, climbing stairs
or running to catch a bus.
 It also allows us to get involved in sports and leisure pursuits.
 If we have good cardiovascular fitness then our health is also good as it helps
with:
a) Fat metabolism
b) Improved delivery of Oxygen
c) Faster removal of waste products
d) Decreased levels of stress
13. Differentiate between dynamic strength and static strength.
 Dynamic strength
a) Repeatedly applying force, over a long period
b) Similar to muscular endurance
c) For example when performing reps when weight training
 Static strength
a) This is used when you try to move an immoveable object, or carry a heavy
object
b) There is no movement of the object
c) The muscles do not change length (isometric contraction)
14. Explain the following fitness principle
a) Principle of specificity.
 The Specificity Principle simply states that exercising a certain body part or
component of the body primarily develops that part.
 The Principle of Specificity implies that, to become better at a particular
exercise or skill, you must perform that exercise or skill.
 A runner should train by running, a swimmer by swimming and a cyclist by
cycling.
 While it's helpful to have a good base of fitness and to do general
conditioning routines, if you want to be better at your sport, you need to train
specifically for that sport.
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b) Principle of progression
A gradual and systematic increase of the workload over a period of time will
result in improvements in fitness without risk of injury.
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If overload occurs too slowly, improvement is unlikely, but overload that is
increased too rapidly may result in injury or muscle damage.
The Principle of Progression also stresses the need for proper rest and
recovery.
Continual stress on the body and constant overload will result in exhaustion
and injury.
You should not train hard all the time, as you'll risk overtraining and a
decrease in fitness.
15. What is overtraining?
Overtraining is a physical, behavioral, and emotional condition that occurs
when the volume and intensity of an individual's exercise exceeds their
recovery capacity. They cease making progress, and can even begin to
lose strength and fitness. Overtraining is a common problem in weight
training, but it can also be experienced by runners and other athletes.
16. What is high intensity short duration exercise?
 Anaerobic exercises that works 'without oxygen' which produces fast bursts of
energy for short, powerful bursts.
17. Discuss how carbohydrate is broken down in the body.
 After carbohydrate is eaten, it is broken down into smaller units of sugar
(including glucose, fructose and galactose) in the stomach and small
intestine. These small units of sugar are absorbed in the small intestine and
then enter the bloodstream where they travel to the liver. Fructose and
galactose are converted to glucose by the liver. Glucose is the carbohydrate
transported by the bloodstream to the various tissues and organs, including
the muscles and the brain, where it will be used as energy.
18. Where is fat located in our body?
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Fat, or adipose tissue, is found in several places in your body. Generally, fat
is found underneath your skin(subcutaneous fat). There's also some on top
of each of your kidneys. In addition to fat tissue, some fat is stored in the
liver, and an even smaller amount in muscle.
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Where fat is concentrated in your body depends upon whet her you are a
man or woman:
a) An adult man tends to carry body fat in his chest, abdomen and buttocks,
producing an "apple" shape.
b) An adult woman tends to carry fat in her breasts, hips, waist and buttocks,
creating a "pear" shape.
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19. What is the function of minerals in the body?
Major minerals
Mineral
Function
Sources
Sodium
Needed for proper fluid balance, nerve
transmission, and muscle contraction
Table salt, soy sauce; large amounts
in processed foods; small amounts in
milk, breads, vegetables, and
unprocessed meats
Chloride
Needed for proper fluid balance, stomach
acid
Table salt, soy sauce; large amounts
in processed foods; small amounts in
milk, meats, breads, and vegetables
Potassium
Needed for proper fluid balance, nerve
transmission, and muscle contraction
Meats, milk, fresh fruits and
vegetables, whole grains, legumes
Calcium
Important for healthy bones and teeth;
helps muscles relax and contract;
important in nerve functioning, blood
clotting, blood pressure regulation,
immune system health
Milk and milk products; canned fish
with bones (salmon, sardines);
fortified tofu and fortified soy milk;
greens (broccoli, mustard greens);
legumes
Phosphorus Important for healthy bones and teeth;
found in every cell; part of the system that
maintains acid-base balance
Meat, fish, poultry, eggs, milk,
processed foods (including soda pop)
Magnesium
Found in bones; needed for making
protein, muscle contraction, nerve
transmission, immune system health
Nuts and seeds; legumes; leafy,
green vegetables; seafood;
chocolate; artichokes; "hard" drinking
water
Sulfur
Found in protein molecules
Occurs in foods as part of protein:
meats, poultry, fish, eggs, milk,
legumes,
20. What is the function of protein in the body?
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The body's primary building block for muscle, bone, skin, hair, and many
other tissues is protein.
Proteins play many important roles in the body including the structure of
enzymes; these are important proteins that help reactions occur in the body,
such as releasing from the food we eat.
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Proteins also function as transport proteins such as hemoglobin; an iron
containing protein that transports oxygen to exercising muscles via the
bloodstream.
Regulates and maintains body functions: blood clotting, fluid balance, and
enzyme and hormone production
Supports growth and maintenance: hair, skin, nails, and cells
Builds antibodies necessary for your immune system
Provides energy
SECTION C
PARAGRAPH WRITING
(40 MARKS)
Answer the following questions in the space provided. Each question is
worth 5 marks.
1. Discuss the type of fitness that the general public should be engaged in
and explain the fitness components that should be enhanced.
 Health related fitness is often divided into several other components which
form our overall health status:
Cardiovascular endurance is the ability of the heart and lungs to work
together to provide the needed oxygen and fuel to the body during
sustained workloads. Examples would be jogging, cycling and swimming.
The Cooper Run is used most often to test cardiovascular endurance.
Muscular strength is the amount of force a muscle can produce. Examples
would be the bench press, leg press or bicep curl. The push up test is
most often used to test muscular strength.
Muscular endurance is the ability of the muscles to perform continuous
without fatiguing. Examples would be cycling, step machines and elliptical
machines. The sit up test is most often used to test muscular endurance.
Flexibility is the ability of each joint to move through the available range of
motion for a specific joint. Examples would be stretching individual
muscles or the ability to perform certain functional movements such as the
lunge. The sit and reach test is most often used to test flexibility.
Body composition is the amount of fat mass compared to lean muscle
mass, bone and organs. This can be measured using underwater
weighing, Skinfold readings, and bioelectrical impedance. Underwater
weighing is considered the “gold standard” for body fat measurement,
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however because of the size and expense of the equipment needed very
few places are set up to do this kind of measurement.
2. Maintaining the right Body Composition is an essential component of
fitness. Discuss the elements of Body composition and how you can maintain
it.
 Body composition is the amount of muscle, fat, bone, cartilage etc that
makes up our bodies. In terms of health, fat is the main point of interest
and everything else is termed lean body tissue. The amount of fat we
carry varies from person to person and healthy averages vary with gender
and age. A healthy amount of fat for a man is between 15&18% and for
women is higher at 20-25%. It is important to maintain a healthy
percentage of body fat because:
 Excess body fat can contribute to developing a number of health problems
such as heart disease and diabetes
 Places strain on the joints, muscles and bones, increasing the risk of injury
 Strength training to maintain/increase muscle mass (read about the
importance of working your muscles, here).
 Aerobic exercise to strengthen your heart, cardiovascular system,
improve circulation, endurance, help your body use oxygen better, lower
your blood pressure, among so many benefits.
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Stretching exercises to improve mobility, reduce chances of injuries,
increase blood flow to your muscles, alleviate lower back pain cause by
tight muscles, improve balance and coordination. All of these will help you
perform better during your strength training and aerobic
exercises. Stretch after your workouts and take a Yoga class at least once
a week.
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Good Nutrition: Keep in mind that Exercise impacts Nutrition needs and
Nutrition impacts exercise. Learn how to eat healthier without eliminating
all the important food groups, instead learn to pick all natural and
nutrient-dense foods. The right energy will help your body with
maintenance functions, improve your physical work, rebuild and repair
after a strenuous workout.
3. You have been given the task of training your school Under 19 Rugby 15’s
team. Discuss how you a going to apply the Principle of individual
difference in your first weight training session.
 The principle of individual differences simple means that, because we all are
unique individuals, we will all have a slightly different response to an exercise
program.
 This is another way of saying that "one size does not fit all" when it comes to
exercise.
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Well-designed exercise programs should be based on our individual
differences and responses to exercise.
There are large individual differences in ability to improve fitness, body
composition, and sports skills.
Some of these differences have to do with body size and shape, genetics,
past experience, chronic conditions, injuries and even gender.
4. Discuss the concept of Overload and how you can apply it to a training
program using the FITT principle.
 Overload states that a greater than normal stress or load on the body is
required for training adaptation to take place.
 What this means is that in order to improve our fitness, strength or
endurance, we need to increase the workload accordingly. (FITT)
 FITT principle for overload:
1. Frequency—How often?
2. Intensity—How hard?
3. Time—How long (duration)?
4. Type—Mode of activity?
5. Discuss two types of exercise that can improve cardiovascular endurance.
 ‘continuous running’- gradually increasing the distance or speed.
 ‘varied pace running’(‘Fartlek’) - steady running including some sprints.
 ‘interval running’ - running in a set time, over a set distance, with recovery
in between.
6. Explain how you can enhance muscular strength by the use of isotonic and
isometric muscle contraction. Use example to support your answer.
 Isotonic training means the muscles contract and shorten to produce
movement. Examples include a push-up or squat.
 Isometric training means muscles contract but there is no movement at the
muscle or joint. For example the wall sit exercise (stand with your back to a
wall and bend the knees into a squat position and hold).
7. Discuss why it is important to eat a healthy diet.
 Eating a healthy, balanced diet provides nutrients to your body. These
nutrients give you energy and keep your heart beating, your brain active, and
your muscles working.
 Nutrients also help build and strengthen bones, muscles, and tendons and
also regulate body processes, such as blood pressure.
 Good nutrition can lower your risk of developing a range of chronic
diseases. For example, eating more fruit and vegetables can help lower blood
pressure and may lower your risk of certain types of cancer (such as
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colorectal, breast, lung and prostate cancer). Eating less saturated fat may
also lower your risk of heart disease.
Healthy eating can also help people that already have some types of disease
or illness such as diabetes, high cholesterol and blood pressure. And, of
course, improving your eating habits will contribute to you achieving and
maintaining a healthy weight.
Try to achieve a balance with the foods you eat and include lots of variety
and remember, all things in moderation.
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8. Calculate Total Daily Energy Expenditure (TDEE) of a 30 year old woman
using the following information:
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in
years)
Height: 167.6 cm
Weight: 54.5 kilos
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
 Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in
years)
 BMR = 655 + 523 + 302 - 141 = 1339 calories/day
 BMR is 1339 calories per day
Activity level is moderately active (work out 3-4 times per week)
Activity factor is 1.55
 TDEE = 1.55 X 1339 = 2075 calories/day
THE END
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