Body & Energy Systems Flashcards
What are the five functions of the heart?
— Circulates blood to all parts of the body.
— Transports water, oxygen, and nutrition to cells.
— Transports waste including carbon dioxide away from cells.
— Helps maintain correct body temperature.
— Helps fight diseases through white blood cells and antibodies.
What are three parts of the cardiovascular system?
— Pumps blood around the body
— Deoxygenated blood
— Oxygenated blood.
List of the 9 steps of the pathway of blood.
- Deoxygenated blood travels through the inferior ad superior vena cava.
- Blood is collected in the right atrium.
- Blood moves through the tricuspid valve into the right ventricle.
- Pumps through the pulmonary valve into the pulmonary artery to the lungs.
- Collects oxygen and releases carbon dioxide.
- Takes oxygenated blood back through pulmonary veins.
- Blood enters the left atrium, then pumps through the biscupid valve.
- Blood enters the left ventricle.
- Pumped into the aorta and distributed around the body.
What are the chronic adaptations of the heart?
Resting HR ⬇️
Stroke Volume ⬆️
Heart Size ⬆️
What are the functions of the respiratory system?
Brings air into the lungs
Transfers 02 into the blood
Removes C02 from the blood
Expels heat and water from the air breathed out
List the parts of the respiratory system.
— Trachea
— Bronchus
— Bronchi
— Bronchioles
— Alveoli
— Lobes
Gas exchange that occurs in the alveoli.
Microscopic cup-shaped sacs at the end of the bronchioles.
Only one cell thick and surrounded by capillaries.
Continually exchanging 02 for C02 and H20 within the bloodstream.
What is the ATP-PC system also known as?
Phosphocreatine Energy System
What is the Anaerobic Glycolysis system also known as?
Lactic Acid System
What is the Aerobic system also known as?
— Oxidative Energy System
— Oxygen Energy System
What is the intensity of the ATP-PC system?
Very high intensity (95-100% of MHR)
What is the intensity of the glycolysis system?
High intensity (85% of MHR)
What is the intensity of the aerobic system?
Low intensity (60-70% of MHR)
What is the duration of the aerobic system?
Long in duration (60+ seconds)
What is the duration of the glycolysis system?
Short in duration (10–60 secs)
What is the duration of the ATP-PC system?
Very short in duration (0-6/10 secs)
What is the peak power of the aerobic system?
1-1.5 minutes.
What is the peak power of the ATP-PC system?
2-4 seconds
What is the peak power of the glycolysis system?
5–15 seconds
What is the amount of ATP produced for the aerobic system?
36 ATP
What is the amount of ATP produced for the glycolysis system?
2 ATP
What is the amount of ATP produced for the ATP-PC system?
1 ATP
What is the speed of ATP recovered for the ATP-PC system?
The fastest, explosive, relies on simple chemical reactions to create ATP.
What is the speed of ATP recovered for the glycolysis system?
High, longer chemical reactions in a break-down of glycogen compared to the ATP-PC system.
What is the speed of ATP recovered for the aerobic system?
Slow, the slowest rate of ATP resynthesis.
List the by products of the ATP-PC system.
— Inorganic Phosphate (Pi)
—Adenosine diphosphate (ADP)
List the by products of the glycolysis system.
— Lactic Acid
— Hydrogen ions (H+)
— Adenosine Diphosphate (ADP)
List the by products of the aerobic system.
— Water
— Heat
— Carbon Dioxide
(SWEAT)
What are some disadvantages of the ATP-PC system?
— Recovers very limited ATP (1 ATP molecule)
— Short duration
— Very limited storage of ATP in the muscles
What are some advantages of the ATP-PC system?
— Recovers ATP very quickly
— Used for high intensity exercises
— Good for explosive athletic movements
What are some disadvantages of the glycolysis system?
— Produces hydrogen ions (H+) in large amounts
— Not enough oxygen to completely break down glucose, causing muscles to fatigue
What are some advantages of the glycolysis system?
— Recovers ATP quickly
— Has longer duration than the ATP-PC system.
What are some disadvantages of the aerobic system?
— Slowest rate of ATP recovery.
— Lowest exercise intensity
— Can’t be used for explosive athletic movements.
What are some advantages of the aerobic system?
— Can produce 30-40 times more energy than the anaerobic systems.
— Can supply energy for as long as fuel exists.
— Very long in duration.
What is the total duration of the ATP-PC system?
10–15 seconds
What is the total duration of the glycolysis system?
60 seconds
What is the total duration of the aerobic system?
60+ seconds.
What is the type of recovery needed for the aerobic system?
Active (moving)
What is the type of recovery needed for the glycolysis system?
Active (moving)
What is the type of recovery needed for the ATP-PC system?
Passive (still)
Aerobic training methods
-Fitness/heart
-Continuous
-Long interval
-Fartlek
-HIIT
-Circuit
Anaerobic training methods
-Intermediate interval
-Short interval
-Circuit
-Weight/resistance
-Plyometrics
Flexibility (Training methods)
-Static stretching (still)
-Dynamic stretching (moving)
-Ballistic stretching
-Pnf stretching
Continuous (training method)
Non-stop for at least 20 minutes 70-85% of MHR
Long interval (training method)
High-interval work with no rest.
Fartlek (training method)
Word for ‘speed play’ continuous running with random bursts of speed.
HIIT (training method)
High intensity interval training, period of high intensity short work, followed by periods of lower intensity recovery.
Circuit (training method)
Sequenced performance of exercises at different activity stations.
Intermediate interval (training method)
Medium intensity interval training.
Weight/resistance (training method)
Putting your muscles under tension and resistance.
Plyometrics (training method)
Utilises the stretch shortening cycle, a rapid eccentric muscle contraction.
Ballistic stretching (training method)
Performing the same movements of dynamic stretching but with much greater force.
Pnf stretching (training method)
Proprioceptive neuromuscular facilitation, gently moved throught its range of motion until the first sign of discomfort.
Fitness Components
-Agility
-Muscular power
-Muscular strength
-Aerobic power
-Body composition
-Speed
-Flexibility
-Coordination
-Reaction time
-Balance
-Muscular endurance
-Anaerobic capacity
Agility
Skill related, is an ability to change the body’s position quickly & requires the integration of isolated movement skills.
Muscular power
Skill related, the ability to move the body parts swiftly while applying maximum force of the muscles.
Muscular strength
Health related. The ability of the muscle to exert force during an activity.
Aerobic power
Health related. To use oxygen to produce energy.
Body composition
Health related. refers to the relative amount of muscle, fat, bone, and other vital parts of the body.
Speed
Skill related. The ability to move your body or parts of your body swiftly.
Flexibility
Health related. The range of motion around a joint.
Coordination
Skill related. The ability to use senses together with body parts during movement.
Reaction time
Skill related. The ability to reach or respond quickly to what you hear, see or feel.
Balance
Skill related. The ability to control or stabilise the body when a person is standing or moving.
Muscular endurance
Health related. The ability of the muscle to continue to perform without fatigue over a long period of time.
Anaerobic capacity
Skill related. How much capacity you have within the glycolysis system.
Fitness tests
-Vertical leap test
-Running vertical leap test
-Basketball throw
-Push up test
-Plank test
-Ruler catch test
-Toe touch test
-Alternate hand wall toss test
-Stork stand test
-T test
-30m sprint
-Beep test
FITT
Frequency, Intensity, Time, and Type.
