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Chapter 1 Flashcards

1
Q

What are the long term effects of exercise

A

Mounts to years of training

  • body change shape
  • lower resting heart rate
  • heart gets bigger
  • bigger muscles
  • better stamina
  • improved components of fitness
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2
Q

What are the short term effects of exercise

A

24-48 hours after

  • fatigued
  • muscle cramps
  • DOMS
  • muscle ache
  • nauseous
  • light-headed/dizzy
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3
Q

What are the immediate effects of exercise

A
  • increased heart rate
  • increased body temperature
  • faster breathing
  • skin will redden
  • sweat more
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4
Q

What is DOMS

A

Delayed onset muscle soreness

- pain you feel in your muscles the day after you exercise

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5
Q

Examples of anaerobic exercise

A
  • sprinting - 100m,300m

- fast powerful muscular contractions - triple jump

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6
Q

What is EPOC/oxygen debt

A

Amount of oxygen needed to recover from exercise

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7
Q

What is lactic acid

A
  • mild poison

- waste product of anaerobic exercise

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8
Q

Anaerobic exercise equation

A

Glucose —> energy + lactic acid

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9
Q

Examples of aerobic exercise

A
  • long distance running
  • endurance cycling
  • long distance swimming
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10
Q

Where do you get the energy needed for aerobic exercise

A

Carbohydrates - glucose

- water

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11
Q

Respiration equation

A

Glucose + oxygen —> energy + O2 + CO2

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12
Q

What is aerobic respiration

A

Working at a low/moderate intensity so the body can use oxygen for a long period of time

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13
Q

What is anaerobic respiration

A

Working for a short period of time at a high intensity without oxygen

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14
Q

Cardiac output formula

A

Cardiac output = stroke volume x heart rate

Q = SV x HR

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15
Q

What is cardiac output

A
  • volume of blood ejected by the heart in 1 minute

- increases with exercise

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16
Q

What is stroke volume

A

Volume of blood pumped out of the heart by each ventricle during one contraction

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17
Q

What is vasodilation

A
  • widens the blood vessel interior diameter to increase the volume of blood travelling through it
  • during exercise - more blood to active areas
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18
Q

What is vasoconstriction

A
  • narrows the blood vessels interior diameter to reduce amount of blood travelling through it
  • during exercise - less blood to inactive areas
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19
Q

What are the 4 chambers of the heart

A
  • right ventricle
  • left ventricle
  • right atrium
  • left atrium
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20
Q

What does blood carry

A

Nutrients - O2

Waste products - CO2

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21
Q

What is vital capacity

A

Largest volume fo air that can be forcibly expired after the deepest possible inspiration

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22
Q

What is residual volume

A
  • amount of air that remains in the lungs after maximal expiration
  • no change with exercise
23
Q

What is inspiratory reserve volume

A
  • amount of air that can be forced in after tidal volume

- decreases with exercise

24
Q

What is expiratory reserve volume

A
  • amount of air that can be forced after tidal volume

- decreases with exercise

25
What is tidal volume
- normal amount of air inhaled or exhaled per breath | - increases with exercise
26
What happens when you exhale
- rib cages move down and in - intercostal muscles relax - lungs get smaller - diaphragm moves up
27
What happens when you inhale
- rib cages moves up and out - intercostal muscles contract - lungs expand - diaphragm moves dowm
28
What is oxyhemoglobin
Chemical formed when oxygen bonds with hemoglobin
29
What is hemoglobin
Protein found in red blood cells that transports oxygen and CO2 around the body
30
What is gaseous exchange
- where oxygen from the air in the alveoli moves into the blood in the capillaries - CO2 moves from the blood in the capillaries into the air in the alveoli
31
What is an isometric contraction
- when the muscle stays the same length | - no movement in either the limb or joint
32
What is an eccentric isotonic contraction
The the muscle contracts and lengthens
33
What is a concentric isotonic contraction
When the muscle contracts and shortens
34
What is an isotonic contraction
- when the muscle changes length | - allowing for movement
35
Examples of antagonistic pairs
- bicep + tricep - hip flexor + gluteals - hamstring + quadriceps - tibius and anterior + gastrocnemius
36
What is the antagonist
The muscle in the pair that relaxes
37
What is the prime mover/agonist
The muscle in the pair that contracts
38
Muscles that operate in the ankle
- tibius anterior | - gastrocnemius
39
Muscles that operate at the knee
- quadriceps | - hamstrings
40
Muscles that operate at the hip
- gluteals | - hip flexors
41
Muscles that operate at the elbow joint
- bicep | - tricep
42
Muscles that operate at the shoulder joint
- rotator cuff - deltoid - trapezius - pectorals - latissimus dorsi - bicep - tricep
43
What do tendons do
Transfer energy to allow for movement
44
What attached bone to muscle
Tendons
45
What attaches muscle to muscle
Ligament
46
What is hypertrophy
The enlargement of an organ or tissue caused by an increase in the size of its cells
47
What are the functions of the skeleton
- support - protection - movement - shape and structure - blood cell production - storage and minerals
48
What are the four types of bones
- flat bones: large and protect vital organs - long bones: large movements - short bones: controlled movements - irregular bones: specifically shaped to protect
49
Types of joints
- ball and socket - hinge joint - synovial joints
50
Types of movements at joints
- extension - flexion - abduction - addiction - rotation - plantar flexion - dorsiflexion
51
Pathway of the heart
- deoxygenated blood enters the right atrium from the superior and inferior vena cava - then passes through a valve to the right ventricle - the pulmonary artery transports the deoxygenated blood to the lungs - gaseous exchange occurs, resulting in oxygenated blood - pulmonary vein transports oxygenated blood from the lungs to the left atrium - then passes through a valve to the left ventricle - oxygenated blood is ejected from the heart and is transported to the body via the aorta
52
What is diastole
When the chambers of the heart relax and fill with blood
53
What is systole
When the chambers of your heart contract and empty
54
Ways to help your body recover
- cool down - manipulation of diet - ice baths - massage

Pe (6 decks)

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