Types of Synovial Joints

Synovial Joints

• Hinge Joints: allow movement in one plane, e.g. elbow joint
• Ball and Socket Joints: offer a wide range of motion in multiple directions, e.g. shoulder joint
• Pivot Joints: allow rotation around a single axis, e.g. neck joint (atlantoaxial joint)
• Condyloid Joints: permit movement in two planes, but not rotation, e.g. wrist joint
• Saddle Joints: enable movement in two planes with greater freedom than condyloid joints, e.g. thumb joint (first carpometacarpal joint)
• Gliding Joints: facilitate sliding or gliding movements between bones, e.g. carpals of the wrist

Body Planes

• Sagittal Plane: divides the body into right and left
• Frontal/Coronal Plane: divides the body into anterior and posterior (front and back)

Tendons, Ligaments, and Cartilage

• Tendons: connect muscles to bones, transmitting muscle force to produce movement
• Ligaments: connect bones to other bones, providing stability and preventing excessive movement in joints
• Cartilage: acts as a cushion between bones, reducing friction and absorbing shock, while also providing structural support and aiding in joint movement

Blood Vessels

• Arteries: large, thick-walled blood vessels that carry blood away from the heart
• Veins: thinner than arteries, carrying blood back towards the heart
• Capillaries: tiny blood vessels where gas exchange occurs between cells and the cardiovascular system

Types of Bones

• Irregular Bones: irregularly shaped bones that don't fit into other categories
• Flat Bones: strong, flat plates of bone that typically provide protection
• Long Bones: longer than they are wide
• Short Bones: roughly the same width and length
• Sesamoid Bones: bones that sit fixed within a tendon

Heart Rate, Stroke Volume, and Cardiac Output

• Heart rate x stroke volume = cardiac output, showing how heartbeats and blood pumped per beat affect total blood flow

Legal Performance Enhancements

• Methods include proper nutrition, hydration, adequate rest, strength training, altitude training, and specialized equipment, all within the rules and regulations of sports organizations

Principles of Training Programs

• Specificity: training tailored to match the demands of the sport or activity
• Frequency: how often you train per week
• Intensity: level of effort during exercise
• Time: duration of each training session
• Type: specific exercises or activities included
• Progression: gradually increasing training difficulty
• Individuality: recognizing unique responses to training
• Diminishing Returns: rate of improvement slows over time
• Variety: incorporating diverse exercises
• Maintenance: sustaining fitness gains
• Overtraining: excessive training leading to harm
• Detraining: loss of gains when training stops

Acute Responses and Chronic Adaptations to Training

Acute Responses

• Increased Heart Rate (Cardiovascular)
• Elevated Respiration Rate (Respiratory)
• Muscle Fatigue (Muscular)
• Increased Blood Flow to Muscles (Cardiovascular)

Chronic Adaptations

• Muscular Hypertrophy (Muscular)
• Improved Cardiovascular Endurance (Cardiovascular)
• Increased Lung Capacity (Respiratory)
• Enhanced Recovery (Muscular/Cardiovascular)