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Exercise Science > Exercise Science- 03 > Flashcards

Exercise Science- 03 Flashcards

(42 cards)

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1
Q

Parts of the Cardiorespiratory system

A
  • The heart
  • The blood vessels
  • The respiratory system
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2
Q

Pulmonary circulation

A

Right-side pumping de-oxygenated blood to lungs
(Think right side respiratory)
Blood from body–> Right side of heart–> lungs

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3
Q

systemic circulation

A

left side pumps oxygenated blood from lungs through left side to the body
(think left side limbs)
Blood from Lungs–> Left side of heart –> body

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4
Q

What is blood pressure

A

blood pressure is the ratio of the pressure on the blood vessels when the heart is contracting (Systole) over the blood vessels when the heart is relaxed (Diastole) SYSTOL/DIASTOL

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5
Q

What are Veins

A

carries blood from the body to the heart

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6
Q

what are arteries

A

carries blood away from heart to body

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7
Q

Respiratory system function

A

supply body with oxygen and carries off carbon dioxide

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8
Q

Cardiorespiratory during exercise

A
  • Demands on the cardiorespiratory system increase
  • More oxygen is obtained
  • More waste products are eliminated
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9
Q

three energy containing nutrients in food

A

Carbohydrates
Protein
Fats

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10
Q

What is ATP

A

Energy currency of the call. The base unit of energy

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11
Q

Three energy systems

A

Oxidative
Non oxidative
Immediate

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12
Q

Oxidative

A

aerobic (uses oxygen) system that provides energy for activities longer than 2 min

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13
Q

Non-Oxidative

A

anaerobic (does not use oxygen) system that provides energy for activities between 10 seconds and 2 min

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14
Q

Immediate

A

Phosphocreatine system that provides energy for activities lasting 10 seconds

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15
Q

True or false. The body typically uses all three energy systems during exercise

A

True

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16
Q

True or False. The intensity and duration of the activity does not determine which system
predominates

A

False

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17
Q

Improving the function of the __________________ system is critical to overall wellness

Study These Flashcards
A

Cardiorespiratory

18
Q

How does Endurance Exercise Enhance the Heart’s Health

Study These Flashcards
A

*Maintains or increases the
heart’s own blood and oxygen
supply
* Improves the heart muscles
function
* Strengthens the heart’s
contractions
* Increases the heart’s cavity size
(in young adults)
* Increases blood volume
* Reduces blood pressure
* Reduces coronary artery disease
* Stabilizes electrical activity

19
Q

what three thing increase with cardiorespiratory training

Study These Flashcards
A

Increases the number of
capillaries
Increases the size and number of
mitochondria
Increases the muscles’ ability to
use fatty acids as fuel

20
Q

Cardiovascular Disease

Study These Flashcards
A

A general category that
encompasses several diseases
of the heart and blood vessels,
including heart attack, stroke,
and high blood pressure

21
Q

how to reduce the risk of cancer

Study These Flashcards
A

Regular moderate- to vigorous-intensity exercise reduces the risk of
some cancers

22
Q

how to reduce the risk of Type 2 Diabetes

Study These Flashcards
A

Exercise metabolizes excess glucose and makes cells more sensitive
to the hormone insulin

23
Q

how to reduce the risk of Osteoporosis

Study These Flashcards
A

Weight-bearing and impact exercise helps build and maintain bone
density.

24
Q

How to reduce Inflammation

Study These Flashcards
A

Exercise increases acute
inflammation but reduces
chronic levels of inflammation

25
How to reduce Death of all causes
Stay physically active
26
What is a Cardiorespiratory Fitness assessment and that are the 4 main types
The body’s ability to maintain a level of exertion (exercise) for an extended period of time * The 1.6-kilometre walk test * The 3-minute step test * The 2.4-kilometre run-walk test * The beep test
27
why do you monitor heart rate
so monitor an exercises intensity through a work out
28
How to develop a cardiorespiratory endurance program
* Set realistic goals * Set a starting frequency, intensity, and duration of exercise at appropriate levels * Choose suitable activities * Warm up and cool down * Adjust the program as fitness improves
29
How could you apply FITT-VP to
Frequency of Training * Minimum of 150 minutes per week of moderate to vigorous physical activity * Three to five days per week to build cardiorespiratory endurance Intensity of Training use the four methods to monitor intensity Time (Duration) of Training * 30-60 min ( Low- to moderate-intensity:45–60 minutes, High-intensity: 20 minutes) Type of Activity * Cardiorespiratory endurance exercises Volume of Activity * Increasing volume is the best way to improve fitness. * Excessive volume can lead to injury and overtraining. Progression * The progression rate depends on a person’s goals, fitness, health, age, and adaptation to training
30
what are the Four methods of monitoring exercise intensity
Four methods of monitoring exercise intensity: * Target heart rate zone * METs * Ratings of perceived exertion * Talk test
31
what is the formula for Max Heart Rate
MHR = 220- age
32
that the formula for heart rate reserved
Formula: HRR = (MHR – RHR)(%) + RHR
33
What is METs
the capacity to increase metabolism (energy usage level) above rest. One MET represents the body’s resting metabolic rate 3–4 METs are considered low 3–7 METs are classified as moderate-intensity exercises 8–12 METs are considered vigorous
34
Ratings of Perceived Exertion (RPE)
Person doing exercise rated difficulty from 1-10
35
Talk Test
Not being able to talk while exercising is a good indicator or vigorous intensity
36
should you preform warmups static or dynamic
Dynamic
37
how does a cool-down benefit you?
helps your body return to a non-exercising state
38
Four Components of interval training
Distance: refers to either the distance or the time of the exercise interval * Repetition: the number of times the exercise is repeated * Intensity: the speed at which the exercise is performed * Rest: the time spent recovering between exercises
39
how to maintain cardiorespiratory Fitness
* There are limits to the level of fitness a person can achieve. * Indefinite progression can lead to injury. * Maintain fitness by continuing to exercise at the same intensity at At least three non-consecutive days every week. * After extended time off, begin exercising at a lower level.
40
symptoms of heat stress
* Dehydration * Heat cramps * Heat exhaustion * Heat stroke
41
symptoms of cold weather
* Frostbite * Windchill
42
why is it not good to exercise in poor air quality?
Air pollution can decrease exercise performance and negatively affect health because of increased breathing and dangerous pollutants in the air

Exercise Science (6 decks)

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