Cardio-Respiratory Fitness

Question 1

What is the structure of the heart?

Answer 1

4 chamber - atriums & ventricles
4 valves & vessels

There are 3 layers of muscle in the heart: Endocardium Myocardium and pericardium

The heart creates pressure in wave-like contractions that pumps the blood around.

Arteries: away veins: towards

Capillaries are in the lungs, where the exchange of gasses happens: O2 for CO2

Question 2

What is HR?

Answer 2

Measured in Beats per Minute
- RHR: beats needed per per minutes to supply oxygen to the resting body

Question 3

What is stroke volume? (SV)

Answer 3

volume of blood injected with each pump or contraction

Question 4

What is cardiac output?

Answer 4

volume of blood injected with each contraction

Question 5

Blood preasure

Answer 5

Diastolic: when the heart relaxes
Systolic: when the heart contracts

Question 6

Jobs of the Cardiovascular system

Answer 6

supplies our body with nutrients
circulation of hormones
waste removal
regulation of blood flow

Question 7

Aerobic

Answer 7

sustain for longer periods
zone 1
oxygen supplied meets demands of the activity
lower intensity

Question 8

Anaerobic

Answer 8

Short period of time
zone 4
Oxygen supplied does not meet the demand of the activity

Question 9

ways of testing cardiovascular fitness

Answer 9

VO2 Max test - maximal oxygen consumption, slowly increasing the intensity of the activity

Direct test - performed on a ergometer
O2 intake is calculated by measuring gas exchange

Question 10

What is VO2 Max?

Answer 10

Absolute: Maximum amount of oxygen your body can absorb and take in during exercise

Relative: the amount of oxygen you inhale relative to your weight
men have a higher VO2 max because of their muscle mass

Question 11

psychollogical changes accompanying fitness

Answer 11

Central - changes in the heart
Increase cardiac output
Decrease resting HR
Increase blood volume and Red blood cells

Peripheral - changes in the muscles
Increasing the amount of oxygen reaching the muscles
Increase capillary to muscle fiber ratio
Increase stores of ATP & glycogen
Increase in mitochondria
Increase fat oxidation

Question 12

cost of working on fitness

Answer 12

Takes time & commitment
Expensive
It can be repetitive
You have to push yourself to a certain level of intensity for it to work
Motivation

Question 13

What is the F.I.T.T

Answer 13

Frequency, intensity, Time, Type

Question 14

How do you know if you are working hard enough?

Answer 14

Target HR
Rate of perceived Extortion (RPE)
talk test

Question 15

How do you calculate your max HR?

Answer 15

MEN: 220- age
WOMEN: 225-age