Unit 1 Flashcards
What are some cardiovascular and respiratory adaptations to aerobic exercise?
Improved oxygen delivery to working muscles, improved elimination of metabolic waste, quicker recovery between exercise bouts.
What is stroke volume?
The amount of blood ejected from the heart’s left ventricle during a single contraction.
What is cardiac output?
The volume of blood pumped by the heart per minute (heart rate x stroke volume).
How does regular aerobic exercise affect resting heart rate?
It typically lowers the resting heart rate.
What is VO2 max?
The maximum amount of oxygen that an individual can utilize during intense or maximal exercise.
How does aerobic exercise affect lung capacity?
It increases maximal pulmonary ventilation (breathing) rate.
What are the short-term effects of exercise on blood pressure?
Blood pressure rises for a short time.
What are the long-term effects of endurance training on blood pressure?
It has been shown to decrease blood pressure.
What is the blood pooling effect?
Blood pooling in the lower extremities if exercise stops suddenly.
What are the effects of resistance exercise on blood pressure in the short term?
The highest recorded blood pressures have been during weightlifting exercise.
What are the effects of aerobic exercise on blood pressure in the short term?
Systolic blood pressure increases.
What type of exercise is best for improving bone density?
Weight-bearing exercises like running and jumping.
What are the short-term effects of exercise on bones and joints?
Synovial fluid increase.
What are the long-term effects of exercise on bones and joints?
Stronger ligaments, more robust cartilage, greater bone density, reduced risk of osteoporosis.
What are some benefits of resistance training?
Better bone health, improved glucose control, enhanced psychological wellbeing, better sleep, reduced likelihood of injury, improved flexibility, balance and coordination.
What is hypertrophy?
Enlargement of muscle cells due to an increase in contractile proteins.
What is DOMS?
Delayed Onset Muscle Soreness.
What is the Valsalva effect?
Forcibly breathing out against a closed airway.
What are the components of health-related fitness?
Cardiovascular fitness, flexibility, muscular endurance, muscular strength, body composition.
What are the components of skill-related fitness?
Power, speed, reaction time, agility, coordination, balance.
What is the specificity principle?
Training outcome will be dependent on the stimulus or stress.
What is progressive overload?
Gradually increasing the stress placed on the body during training.
What is reversibility?
“Use it or lose it” - fitness gains are lost if training ceases.
What does FITT stand for?
Frequency, Intensity, Time, Type.
