Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Excercise Science > Unit 2 > Flashcards

Unit 2 Flashcards

0
Q

What is normal blood pressure?

A

120/80

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
1
Q

What are 5 benefits of regular exercise?

A 
Fights heart disease
Reduces risk of high blood pressure 
Decreases body fat
Decreases LDL cholesterol 
Increases HDL cholesterol
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Explain pulmonary/systemic circulation

A

Pulmonary circulation
- the right heart pumps deoxygenated blood from the body to the lungs

Systemic circulation
- the left heart pumps oxygenated blood from the lungs to the rest of the body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Explain arteries and veins

A

Arteries
- vessels that carry blood away from heart

Veins
- vessels that carry blood toward the heart

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Explain the cardiac cycle

A

A series of events that occur during one heart beat

  • a phase of relation (diastole) where the heart is filling with blood
  • a phase of contraction (systole) where the heart ejects blood
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Describe Diastolic/Systolic blood pressure

A

Systolic
- observed in the arteries during contraction phase

Diastolic
- observed in the arteries during relaxation phase

Blood pressure = systolic/diastolic

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What is an ECG

A

Electrocardiogram: measures electrical activity in the heart with a graph

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Explain cardiac output

A

The volume of blood that is pumped out of the left ventricle in one minute

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Explain stroke volume

A

The amount of blood that is ejected from the left ventricle in a single beat

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Explain heart rate

A

Number of times the heart contracts in one minute

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Explain blood pressure

A

The force exerted by the blood against the walls of the arteries

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What is hypertension

A

Persistently elevated blood pressure

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What is athsma

A

Spasm of smooth respiratory muscle, over secretion, and swelling of respiratory tract cells

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What is COPD

A

Chronic obstructive pulmonary disease; leads to dramatic reduction in airflow in respiratory system

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What is VO2 max

A

Maximal oxygen uptake capacity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What are the upper chambers of the heart and how many are there

A

They are the Atria, there are two, they are known as collection chambers

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What are the lower chambers of the heart, and how many are there

A

They are the ventricles, there are two, they pump blood out of the heart

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What is a heart attack?

A

Myocardial infarction

- blockage of normal blood flow to the heart

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What is a stroke?

A

Cerebrovascular accident

- blood supply to brain is cut off

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Only _____ activities will increase your level of cardiorespiratory endurance

A

Only AEROBIC activities will increase your level of cardiorespiratory endurance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What is the average resting heart rate

A

Between 65-75 beats per minute

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Define nutrition.

A

Taking in foods that have different nutrients and how your body uses those nutrients

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What are considered to be the essential nutrients?

A

Carbs, proteins, healthy fats, vitamins, minerals, and water

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

How much essential nutrients do we need daily?

A

Carbs: 55%
Fats: 20%
Protein: 1g per 1kg of overall weight

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Explain Canada’s food guide groups and their servings

A 
There are 4 food groups:
Meat: 1-2g
Dairy: 3-4g
Fruit/Veg: 7-8g
Grains: 6-7g
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

Explain the energy equation

A

Energy storage= energy intake - energy output

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

What are complex carbs?

A

Pastas, cereals, and rice

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

What are simple carbs?

A

Sugars and candies

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

Explain proteins

A

Complete: animal products, meat, dairy
Incomplete: plants, nuts, beans, veggies
Broken down into 22 amino acids, 9 are essential

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

Explain fats

A 
Most concentrated form of energy 
Essential for organ protection
Saturated: animal products 
Unsaturated: plant products 
Stored as subcutaneous fats
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

What is the glycemic index

A

Indicates the rate of carb digestion and its effects of blood glucose levels

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

Explain cholesterol

A

Fatty/lipid steroid that collects in body’s tissue

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

Explain arteriosclerosis

A

Thickening and hardening of artery walls

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

Explain the body mass index (BMI)

A

Determining whether you are overweight or underweight using the energy equation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

Explain dehydration

A

Affects human performance
Loss of water
Loss of electrolytes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

Explain the need for water before exercise

A

2-3 hours before; 2-3 cups of water or drink that contains carbs
10-20 mins before: 1 cup of water

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

Explain the need for water during exercise

A

Sports beverage for activity over 60 minutes: 6-8% carbs

Drink 5 cups of cool fluid after each 10 mins of exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

Explain the need for water after exercise

A

Fluid loss should be regained within 2 hours of exercise
Should contain carbs
Rebuild glycogen and number of electrolytes

38
Q

What determines whether or not most individuals gain or lose weight?

A

The total amount of calories consumed

39
Q

What BMI is considered to be obese?

A

Over 31

40
Q

Obesity reduces life expectancy at the same rate as what?

A

Smoking

41
Q

When you exercise you lose what?

A

Protein

42
Q

What two essential nutrients are a source of energy?

A

Carbohydrates and fats

43
Q

What is a heat cramp?

A
  • A muscle spasm or tighten due to excessive loss of fluid and electrolytes through sweating
  • Short, painful muscle twitches then a total muscle cramp
44
Q

What is heat exhaustion?

A
  • cumulative loss of water and weakening of body’s ability to regulate its internal temperature
  • pale, high body temp, clammy, lightheaded, unconscious
45
Q

What is a heat stroke?

A
  • Complete failure of the body’s regulation system

- very high body temperature, headache, confusion, unconscious

46
Q

What happens to sugar in a fit person?

A

The sugar goes to the muscle and it can burn it off right away, 20 minutes after eating

47
Q

What happens to sugar in a fat person?

A

Sugar goes to fat and gets stored

48
Q

What happens to cholesterol in a fit person?

A

HDL (good kind) cholesterol goes to the liver and gets wrapped in protein and mixes in the blood

49
Q

What happens to cholesterol in a fat person?

A

cholesterol goes to the liver and gets wrapped in protein then stays in the liver as LDL (bad kind)

50
Q

Describe a fat cell in a fit person?

A

Enzymes in the fat cell are more efficient therefore they will break down the fat quicker

51
Q

What are the two different enzymes found in fat cells?

A

Lipogenesis and lipolysis enzymes

52
Q

What effect does exercise have on the enzymes in fat cells?

A

Enzymes grow each time and each consecutive time the fat can leave quicker because of the bigger enzymes

53
Q

In order to burn fat your muscles need____?

A

Oxygen

54
Q

The three things the muscle means for combustion are:

A

Fats, sugar, and oxygen

55
Q

What is the best fat burning exercise?

A

Something that uses big muscles, long in study for 15 minutes minimum, and being able to talk throughout the exercise

56
Q

What is the most popular performance enhancing supplements?

A

Creatine

57
Q

What is creatine known for?

A

It claims to be able to increase the phosphocreatine storage in muscle which increases speed, power, and strength

58
Q

What is an example of a physiological aid?

A

Blood doping

59
Q

What is blood doping?

A

Injecting yourself with more blood cells, thereby increasing the total volume of oxygen- carrying blood cells

60
Q

What are three points about EPO?

A
  • used as blood doping agents in endurance sports
  • improves oxygen delivery to muscles thereby improving endurance capacity
  • coaches and athletes can cheat the testing system
61
Q

What are two points about anabolic steroids?

A
  • Synthetic testosterone (hormone)

- Influences masculine characteristics

62
Q

What are three points about altitude training?

A
  • Live high, train low
  • two methods are:
    • environmental
    • hyperbolic chambers
  • it is illegal because you can’t prove it
63
Q

What are three points about blood doping?

A
  • Types
    • Synthetic
    • EPO
    • Transfusion
  • Autologous: your own blood
  • Homologous: someone else’s blood
64
Q

What are five points about human growth hormones?

A
  • Made by the pituitary gland in the brain
  • taken with anabolic steroids or other ergogenic aids
  • HGH releasers are legal
  • Production declines as you age
  • Makes strong bones and muscles
65
Q

What are three points about prohormones?

A
  • Precursor to an active hormone
  • Increases size, strength, and endurance
  • Increases the level of testosterone
66
Q

Sports drinks contain?

A

Carbs and electrolytes

67
Q

Energy drinks contain?

A

Caffeine

68
Q

Two points about ephedrine

A
  • Stimulant

- Decongestant: improved health

69
Q

What are three points about diuretics?

A
  • masks other drugs by decreasing their concentration
  • loose water weight
  • illegal in all sports
70
Q

Explain the revolution of fabrics in sport

A
  • made mostly of Lycra

- wicking properties make you cooler

71
Q

Explain the revolution of playing surfaces in sport

A
  • running tracks: cinder vs neoprene
72
Q

Explain the revolution of running shoes in sport

A
  • light
  • design based on the spots need
  • dampen muscle vibrations
  • reduce loss of energy
73
Q

Explain the revolution of body suits in sport

A
  • reduce leg muscle vibrations
  • reduce resistance (streamline)
  • muscles are compressed which improved speed of blood flow
74
Q

What is ergonomics?

A
  • Human factor engineering
  • Biotechnology
  • Make the human machine work well together
  • Drive humans to higher level of performance
75
Q

What is resting heart rate?

A

of BPM

76
Q

What is target heart rate?

A

of BPM you should reach during aerobic exercise to facilitate improvement

77
Q

What is maximal heart rate?

A

220-age

Full cardiovascular capacity

78
Q

What is the Borg scale of perceived exertion?

A

Talk test

79
Q

What is the FITT principle

A

Frequency (3-5 per week)
Intensity (60-90%)
Time (at least 15 minutes)
Type (aerobic)

80
Q

What is one repetition maximum?

A

Maximal amount of weight you can lift for one rep

81
Q

What is repetition maximum?

A

of times you can lift a given weight before failing

82
Q

What is periodization?

A

3 major seasons (off, pre, and in seasons)

83
Q

What is plyometrics?

A

Stretch reflex exercises (box jumps)

Develop strength and power

84
Q

What is interval training?

A

Alternating periods of intensity within a workout

85
Q

What is fartlek training?

A

Changing of speed on need and terrain

86
Q

What is concurrent training?

A

Training all energy systems at the same time, but different types of training simultaneously

87
Q

What is resistance training?

A

Machine or body weight

88
Q

What is progression and Progressive overload?

A

Progressively increasing the overload over time, and challenging the body with different overloads to meet new demands

89
Q

What is reversibility?

A

Detraining: fitness levels decline (loss of edge)

Muscle atrophy

90
Q

What is the SAID principle?

A

Specific Adaptation to Imposed Demand

Train for specific outcomes

91
Q

What are diminishing returns?

A

A performance plateau

92
Q

What is proprioceptive neuromuscular facilitation?

A

Partner stretching

93
Q

What are three successful components of drug testing?

A

Year around
Random
Unannounced

Excercise Science (3 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions