Cardiorespiratory Fitness Flashcards
Cardio respiratory Exercise
An activity such as walking, running, or cycling, that can be performed continuously for several minutes or longer and that increases your breathing and heart rate
Physical Activity
Refers to regular and continuous movement. Those who move more by walking, climbing stairs, and gardening
Cardio respiratory fitness
The outcome of that exercise when it is performed with the required duration, frequency, and intensity
Aerobic Endurance
Describes sustained work that builds the fitness of the heart and lungs, also refers to the the rhythmic movement of larger muscle groups to tax the cardio respiratory system
Cholesterol
Dyslipidemia is an abnormal amount or type of cholesterol or fat in the blood. Greatly contributes to plaque that forms inside arterial walls and can narrow or block arteries. Primarily produced in the liver and also taken in through diet, carried throughout the body by lipoproteins
LDL-C
Low density lipoproteins, often referred to as “bad” cholesterols because it carries cholesterol from the liver and circulates it, increasing the likelihood that it will contribute to plaque somewhere along an artery
HDL-C
High-density lipoprotein. Known as “good” cholesterol because it retrieves cholesterol from the blood Bessel and carries it back to the liver, where it is processed and eliminated from the body
Runner’s High
A feeling of peace and euphoria reported by long-distance runners, has been attributed to the effects of various pathways, such as endorphins and opioids
Endorphins
Group of hormones secreted within the brain and nervous system and having a number of physiological functions. They are peptides which activate the body’s opiate receptors, causing an analgesic effect
Adenosine Triphosphate (ATP)
Energy molecule, composed of adenosine and three phosphate groups with high-energy bonds between them. When the bonds are broken, energy is released and available for the body to use. The body stores a very small amount of ATP. Therefore, ATP must be continuously produced, especially during exercise. Fat, carbohydrate, and to a lesser extent, protein, are converted in the body to produce ATP
ATP-PCr energy system
This energy system provides immediate energy through the breakdown of these stored high energy phosphates
Glycolytic Energy System
The breakdown of carbohydrates (the only micronutrient that can be broken-down without oxygen) into glycogen or glucose to resynthesizes ATP. This system actually breaks down into fast glycolysis and also slow glycolysis
Glycogen
A substance deposited in bodily tissues as a store of carbohydrates. It is a polysaccharide which forms glucose on hydrolysis
Glucose
A simple sugar which is an important energy source in living organisms and is a component of many carbohydrates
Oxidative Energy System
Can supply a vast amount of ATP for long durations but does so more slowly because it depends on oxygen (the anaerobic systems do not use oxygen to produce ATP). The oxidative energy system uses oxygen carried by a lesser extent, protein, to ATP. It is the dominant energy system during prolonged endurance-type activities
Maximal Oxygen Consumption or V02max
Defined as the greatest rate of oxygen utilization in one minute
Heart Rate
The number of contractions or beats in one minute
Stroke Volume
The volume of blood ejected by the heart in one cardiac contraction or heartbeat
Cardiac Output
Multiply heart rate by stroke volume. The volume of blood pumped by the heart in one minute and reflects the volume of blood (and therefore oxygen transported to the muscles from the heart each minute)
Resting heart rate
Normal is 60 to 100 beats per minute. A lower heart rate at rest implies more efficient heart function and better cardiovascular fitness.
FITT (Frequency, Intensity, Time or duration, and type)
Commonly used as a means of understanding the components of a training program and developing strategies for increasing cardio respiratory fitness
Target heart rate zone
It’s nearly impossible to keep the heart rate at one specific rate. Therefore, its necessary to establish a zone that has some variability
Heart rate monitor
Resembles a traditional wristwatch. Wearing the chest strap and watch provides an accurate measurement of heart rate
Perceived exertion
How hard do you feel you are working?
