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Fitness Theory > Cardio-Respiratory system > Flashcards

Cardio-Respiratory system Flashcards

1
Q

Normal Respiration Rate

A

15 breaths per minute/ up to 30 during heavy exercise

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2
Q

Hemoglobin

A

Protein contained in red blood cells that delivers oxygen to tissues. To ensure adequate tissue oxygenation, a sufficient hemoglobin level must be maintained.

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3
Q

Percentage of Oxygen used at rest

A

At rest our tissues use 25% of available oxygen and 75% returns to heart unused.

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4
Q

Veins vs Arteries

A

Veins bring blood TO the heart, arteries pump blood AWAY from heart

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5
Q

Function of Respiratory System

A

Provides gas exchange between lungs and blood

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6
Q

Respiration

A

the movement of oxygen from the outside environment to the cells within tissues, and the removal of carbon dioxide in the opposite direction

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7
Q

Upper Respiratory Tract

A

Include sinuses, nasal passages, pharynx and larynx and directs air breathed in to lower respiratory tract

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8
Q

Epiglottis

A

Located in larynx, it’s the “trap door”flap of tissue over trachea that allows air into lungs but keeps food/liquid out

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9
Q

Lower Respiratory Tract

A

Includes the trachea, lungs, bronchi, bronchioles and alveoli

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10
Q

Lungs

A

Largest component of respiratory system, extend from diaphragm to clavicle and lie against ribs

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11
Q

Difference between right & left lung

A

Left lung is smaller (2 lobes) to allow space for heart, right lung has 3 lobes

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12
Q

Cardiac Notch

A

Located in the left lung

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13
Q

Bronchial Tree

A

Consists of the trachea, bronchi, and bronchioles

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14
Q

Difference between Lower Respiratory Tract and Tree

A

Lower respiratory tract includes the Alveoli along with the trachea, bronchi, and bronchioles

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15
Q

Pharynx

A

The pharynx is commonly called the throat. It is a passageway in the head and neck that is part of both the digestive system and the respiratory system.

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16
Q

Larynx

A

Voice box

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17
Q

Trachea

A

Windpipe
Long, U-shaped tube that connects your larynx (voice box) to your lungs. The trachea is often called the windpipe. It’s a key part of your respiratory system

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18
Q

Bronchi

A

The bronchi are the passageways that connect your windpipe to your lungs. You have two main bronchi in your right and left lungs that divide and branch off into smaller segments, like tree branches. At the end of your bronchi, the alveoli exchange oxygen and carbon dioxide

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19
Q

Bronchioles

A

Tertiary bronchi that branch out from bronchial tree

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20
Q

Alveoli

A

Where oxygen enters blood and carbon dioxide leaves blood and expelled from lungs

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21
Q

External Respiration /Pulmonary Ventilation

A

Exchange of gasses between lungs and blood that converts deoxygenated blood into oxygenated blood.

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22
Q

Pulmonary

A

Relating to lungs

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23
Q

Internal Respiration/Systemic Ventilation

A

The exchange of gasses between blood and tissues (muscles) and results in depletion of oxygenated blood into deoxygenated blood

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24
Q

Cellular Respiration

A

Occurs inside the cell (mitochondria) and process oxygen, carbohydrates and fat and eliminate carbon dioxide

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25
Q

Inspiration Breathing

A

Inhale that contracts Diaphragm, External Intercostal muscles and expands thoracic cavity

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26
Q

Expiration Breathing

A

Exhale that relaxes diaphragm, external intercostal muscles and reduces thoracic cavity

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27
Q

Forced Expiration Breathing

A

During cough/sneeze, contraction of the internal intercostals and abdominal muscles

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28
Q

Sleep Apnea

A

Breathing stops for up to 1min, strains hearts, requires medical attention

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29
Q

Dyspnea

A

Laboured breathing (when exercising)

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30
Q

Hyperventilation

A

Rapid breathing

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31
Q

Modified Breathing

A

Sneeze/Cough/Laugh

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32
Q

Valsalva Maneuver

A

Holding breath while forcing exhalation while the epiglottis shuts to trap air in trunk (method used during exercise (squat)

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33
Q

Tidal Volume

A

Amount of air inspired per breath / at rest 500ml/breath

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34
Q

Minute volume

A

Total air inspired (taken in) per minute
-At rest 6litres /minute (500ml per breath x 12 respirations/ minute=6000ml or 6L/minute)
-Exercising 2L/breaths x30 breaths/minute =60L

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35
Q

Ventilator Threshold (VT1)

A

Increased breath during exercise, start of heavy breathing, can speak 1-2 sentence, lactic acid accumulates faster than it can be cleared from muscle, 5-6/10 on scale of heavy breathing

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36
Q

Ventilatory Threshold 2 (VT2)

A

Intensity of exercise is so heavy you cannot speak, build up of so much lactic acid you need to stop max breathing is 7+ out of 10

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37
Q

Rate of normal blood pressure

A

-Normal: Less than 120/80.
-Elevated: Systolic between 120-129 and diastolic less than 80.
-High blood pressure (hypertension) Stage 1: Systolic between 130-139 or diastolic between 80-89.
-High blood pressure Stage 2: Systolic

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38
Q

Cardiovascular System

A

Involves the heart and blood vessels

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39
Q

Superior/ Inferior Vena Cava

A

Large veins that receive deoxygenated blood and pour into the right atrium of the heart

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40
Q

Atria/Atrium

A

2 chambers (r/l) at top of heart that receive deoxygenated blood from superior/inferior Vena Cava and pump into RIGHT Ventricle

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41
Q

Ventricles

A

2 chambers at bottom of heart, the Right Ventricle receives deoxygenated blood from Right Atrium and pumps to lungs via Pulmonary Artery. The Left Ventricle receives oxygenated blood from Left Atrium and pumps through Aorta to rest of body

42
Q

Aorta

A

Receives oxygenated blood from Left Ventricle and distributes to other arteries

43
Q

Heart Valve

A

Ensures blood does not flow backward, it opens /shuts when heart contracts

44
Q

Tricuspid Valve

A

Controls flow of blood from right atrium (top chamber) to the right ventricle (bottom chamber).

45
Q

Bicuspid Valve / Mitral Valve

A

Controls flow of blood from the left ventricle to the aorta, the main artery delivering blood to your body. Problems with this valve are called a heart murmur

46
Q

Arteries

A

Carry blood AWAY from heart & carry deoxyengated blood to lungs and oxygenated blood to rest of body

47
Q

What are the functional properties of the arteries

A

Elasticity and contractility; expand and accepts blood under great pressure (300mmHg) and allows increase/ decrease in lumen size to limit bleeding from wounds

48
Q

Arterioles

A

Small blood vessels that carry blood AWAY from heart, are connectors between arteries and capillaries. They control blood pressure and flow using muscles to change their diameter.

49
Q

Capillaries

A

Permits exchange of oxygen, carbon dioxide, nutrients and waste between blood and tissue cells

50
Q

Microcirculation

A

The flow of blood through the capillaries

51
Q

Venules

A

Venules are the smallest veins and receive blood from capillaries.

52
Q

Veins

A

Blood vessels located throughout your body that collect oxygen-poor blood and return it to your heart. They work together with other blood vessels and your heart to keep your blood moving.

53
Q

Venous Pooling

A

The accumulation of blood in the veins of legs due sudden change in movement; can cause dizziness

54
Q

What are the 2 systems responsible for the re-oxygenation of red blood cells

A

Pulmonary & Systemic Systems

55
Q

Pulmonary Circulation

A

Right side of heart is the pump for Pulmonary circulation and receives de-oxygenated blood and sends it to the lungs to be re-oxygenated then returns oxygenated blood to the left side of heart to be pumped out to rest of body (short loop)

56
Q

Systemic Circulation

A

Left side of heart that pumps oxygenated blood from the lungs through the heart out into vessels of the body and also removes lactic acid from muscles and returns deoxygenated blood to the heart

57
Q

Hemodynamics

A

how blood flows through arteries and veins and the forces that affect your blood flow/ pressure

58
Q

Pulse

A

is the alternate expansion and elastic recoil of an artery wall with each heart beat. Resting pulse rate is 60-100 beat/min (males are 60-70 & females 72-80)

59
Q

Tachycardia

A

Rapid RESTING heart/pulse rate / more than 100 beats per min.

60
Q

Bradycardia

A

Slow RESTING heart / pulse rate/ less than 60 beats per min.

61
Q

Cardiac Cycle

A

period between the beginning of one heartbeat and the next

62
Q

Blood Pressure

A

Pressure exerted by blood against the walls of arteries

63
Q

What are the 2 ways to measure Blood Pressure

A

Systolic blood pressure and Diastolic blood pressure. Normal 120 /80 distolic

64
Q

Systolic blood pressure

A

measures the pressure in your arteries when your heart contracts /beats (normal pressure 90-119mmHg)

65
Q

Diastolic blood pressure

A

measures the pressure in your arteries when your heart rests/relaxes between beats (normal pressure 60-79mmHg.

66
Q

Blood Plasma

A

helps regulate blood pressure, this yellow fluid serves base for gaseous particles to float on as they are transported throughout the body

67
Q

Stroke Volume (SV)

A

VOLUME of blood ejected from ventricle with each heartbeat (70-110ml/beat men/ 50-70ml/beat women)

68
Q

Cardiac Output (CO)

A

the volume of blood ejected from ventricle per minute, (dependent on the heart rate)

69
Q

What is the Cardiac Output Formula

A

Stroke Volume SV (ml/beat) X Heart Rate HR (beats per minute)

70
Q

Normal Resting Heart Rate

A

A normal resting heart rate for adults ranges from 60 to 100 beats per minute.

71
Q

Max VO2

A

rate of oxygen body uses during exercise. Women 30-35ml/kg/min & Men 35-40ml/kg/min (85ml/kg/min for elite athletes)

72
Q

How many litres is average resting cardiac output

A

5-6litres

73
Q

What is Stroke Volume capacity

A

when 40-50% of maximum aerobic exercise is reached (maxVO2)

74
Q

Arteriovenous Difference (a-v 02)

A

difference in volume of oxygen in Arterial System and Venous System, how much oxygen is being used in the body (only 25% at rest)

75
Q

Volume of Oxygen measurement

A

Measured in ml/kg/min (3.5ml/kg of oxygen to stay alive) it’s the amount of oxygen that can be absorbed by body’s tissues in non-effort activities.

76
Q

Steady State of Activity

A

oxygen supplied meets body’s oxygen demands

77
Q

Oxygen Deficit

A

the term for the body needing to borrow ATP to initiate muscle contraction

78
Q

EPOC Fat Burning Phase

A

Excess Post-Exercise Oxygen Consumption-can last 1-24hrs where body continues to burn fat to help body heal

79
Q

Cardiovascular Target Training Zones (FIT)

A

3-6/week
12-60 mins
60-90% max heart rate
50-85% of heart rate reserve

80
Q

MHR

A

Maximum Heart Rate

81
Q

THR

A

Target Heart Rate

82
Q

RHR

A

Resting Heart Rate

83
Q

BPM

A

Beats Per Minute

84
Q

What are the 4 Training Intensity Zones

A
  1. Moderate Activity 50-60%
  2. Weight Control /Fat Burn 60-70%
  3. Aerobic /Endurance 70-80%
  4. Anaerobic/Hardcore 80-90%
85
Q

Maximum Heart Rate (MHR) Formula

A

220-age x training intensity = Training Heart Rate (THR)
Example (25 yr training at 75%):
220-25=195
195 x 0.75 =146 THR

86
Q

Heart Rate Reserve (HRR) Formula

A

% x (220-age) - RHR) + RHR = THR
20 year old with RHR of 60BPM
220-age =200MHR
200-60BPM= 140HRR
140x 50% Training Zone=70BPM
70+60BPM= 130 THR/ BPM

87
Q

What are the 8 benefits of Aerobic Conditioning

A
  1. Reduces the risk for cardiovascular disease such as coronary artery disease (CAD) and stroke
  2. Helps reduce and control high blood pressure (hypertension)
  3. Reduces blood cholesterol
  4. Reduces resting heart rate
  5. Improves cardiovascular stamina and fitness
  6. Reduces recovery time
  7. Improves lung function
  8. Burns kilocalories and reduces body mass
88
Q

What are the 7 Acute (immediate) responses at the start of exercise

A
  1. Increase in Stroke Volume (SV) and Heart Rate (HR)
  2. Increase in Systolic blood pressure; Diastolic remains the same and does not change during exercise
  3. Increase in Sympathetic nervous system (your “fire it up” system)
  4. Increased release of glucose and free fatty acids into the blood.
  5. Increase in Vasodilation to skeletal muscles with a vasoconstriction to internal organs
  6. Increase in respiration rate and tidal volume.
  7. Increase in muscle glycogenolysis (the breakdown of stored glycogen to glucose)
89
Q

What are the 7 chronic (long term) adaptations to the Cardiovascular System (after training consistently for 3-6months)

A
  1. A stronger heart
    an increase in Stroke Volume (the ventricles get stronger)
  2. Recovery heart rate improves
  3. Resting heart rate decreases
  4. Blood pressure decreases and stabilizes in those with hypertension
    5 Increased capillary density in the muscles (allowing for a greater MaxVO2)
  5. Increased Mitochondria (fat-burning factories) in muscle (allowing for a greater MaxVO2)
  6. Increased enzymes to mobilize free fatty acids for fuel
    All of these changes will allow a trained individual to perform at greater intensities aerobically.
90
Q

What is RPE

A

Rating of Perceived Exertion (RPE) /est heart rate based on activity intensity scale of 1-10 (Borg/6-20). As cardiovascular fitness improved, perceived exertion will decrease

91
Q

What is the Borg Scale

A

6-20bpm (org) / 1-10
6-11 light/ 12-15 moderate V1 / 16-20 max intensity V2

92
Q

Talk Test

A

Based on steady state concept: talk /not sing RPE of 5/10

93
Q

First Ventilatory Threshold – VT1

A

can only speak at about 70% total lung capacity – only count to 10. This marks the crossing over into anaerobic energy sources. RPE 5-6/10

94
Q

Second Ventilatory Threshold – VT2

A

high- intensity exercise can no longer be sustained due to the accumulation of lactic acid in the blood; researchers call this the onset of blood lactate (OBLA).

95
Q

Purpose of Warm-Up (4)

A
  1. improve aerobic performance
  2. reduce the risk of injury by GRADUALLY preparing the body for more strenuous exertion.
  3. increase the body tissue temperature for improved exercise response to strenuous exertion.
    4.prepare the body’s joints for rapid movements and larger ranges of motion
96
Q

What are the effects of warming up before exercise (5)

A
  1. Greater blood circulation to all working joints and muscles for enhanced response/performance
  2. Greater lubrication of all working joints with the release of Synovial fluid
  3. Faster neuromuscular response and reaction time
  4. More efficient, effective and precise movement patterns
  5. Gradual increase in steady state (oxygen supply meets the oxygen demand of working muscles)
97
Q

How to warm up

A
  1. Perform a multi-jointed activity for a minimum of 5-10 continuous minutes (Bike, Treadmill. etc.)
  2. Your heart rate must reach 40-50% of your Heart Rate Reserve (HRR) and be maintained for at least 5 minutes before beginning more intense aerobic intensities or weight training exercises.
    Stretching is optional (see later in this chapter)
    Active stretching appears to be the more popular approach before intense exercise
    Passive stretching appears to be the more popular approach after exercise
98
Q

Changes to Cardiovascular system with aging

A

-loss of cardiac muscle strength
-reduced cardiac output
-decline in max heart rate
-reduction in cardiac muscle fibre size
-increased systolic blood pressure

99
Q

Muscles used in normal inspiration

A

Diaphragm and external intercostals

100
Q

Muscles used in forced expiration

A

Intercostals and abdominal muscles

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