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KINS 1103 > Cardiorespiratory Fitness > Flashcards

Cardiorespiratory Fitness Flashcards

1
Q

what is stroke volume?

A

amount of blood the heart pumps with each beat (mL/beat

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2
Q

what is cardiac output?

A

amount of blood pumped by the heart each minute (L/min)

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3
Q

how do you measure cardiac output?

A

stroke volume x heart rate

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4
Q

what happens to our blood pressure when exercising?

A
  • systolic BP increases

- diastolic BP decreases or stays constant

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5
Q

what is the cardiac output at rest vs. during exercise?

A
  • at rest: 4.5-6 L/min

- during exercise: 18-23 L/min

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6
Q

where can glycogen be stored?

A

liver, muscles, and kidneys

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7
Q

what are the 3 energy systems?

A
  1. immediate energy system (ATP-CP)
  2. nonoxidative energy system (glycolytic)
  3. oxidative energy system (aerobic)
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8
Q

what is the immediate energy system?

A
  • provides energy rapidly for short periods of time (about 10s)
  • uses ATP and creatine phosphate to rapidly produce ATP
  • no oxygen used
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9
Q

what is the non-oxidative energy system?

A
  • used at the start of exercise for high intensity exercise (10s-2min)
  • rapid ATP production
  • little oxygen used
  • produces lactic acid
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10
Q

what is an example of an activity that uses the immediate energy system?

A

weight lifting, shot put

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11
Q

what is an example of an activity that uses the non-oxidative energy system?

A

400m run

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12
Q

what is the oxidative energy system?

A
  • used for physical activity that lasts longer than 2 minutes
  • slower, prolonged ATP production
  • uses oxygen
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13
Q

what is an example of an activity that uses the oxidative energy system?

A

jogging, swimming, hiking

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14
Q

what is VO2 max?

A

the maximal amount of oxygen that can be inspired, transported and utilized at the working muscle

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15
Q

what does physical fitness relate to?

A

relates to how the body responds to the demand for energy

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16
Q

what is the 1.6km walk test?

A

estimates VO2 max based on amount of time it takes to complete 1.6km of brisk walking and heart rate at end of walk

17
Q

what is the 3 minute step test?

A
  • measures the rate at which pulse returns to normal after exercise
  • step continuously then measure heart rate
18
Q

what is the 2.4 km run-walk test?

A
  • measures oxygen consumption increases with speed in distance running
19
Q

what is leger’s 20m shuttle run?

A

measures the capacity to efficiently use oxygen over time

20
Q

how often should you train per week? for beginners and experienced people?

A

3-5 days per week

  • beginners start with 3 and work up to 5 days
  • experienced work > 5 days
21
Q

what is training load?

A

a value of the total training stress experienced from a single or multiple sessions

22
Q

what are 3 ways to measure intensity?

A
  1. talk test
  2. rate of perceived exertion (RPE)
  3. % heart rates
23
Q

what is the talk test?

A
  • identifies anaerobic threshold
  • when doing moderate intensity activity, you are able to carry a conversation
  • when doing vigorous intensity activity, you can’t say more than a few words without pausing to breathe
24
Q

what is the significance of the rate of perceived exertion (RPE)?

A

there is a high correlation between a person’s RPE times 10 and the actual heart rate during physical activity

25
Q

how do you calculate training volume?

A

sRPE x duration

26
Q

what is 1 metabolic equivalent (MET) equal to?

A

consumption of 3.5ml/kgxmin of oxygen

27
Q

how many METs is moderate activity? how many is vigorous activity?

A

moderate activity: 3-6 METs

vigorous activity: > 6 METs

28
Q

what is the definition of one MET?

A

the energy cost of sitting quietly and is equivalent to a caloric consumption of 1kcal/kg/hour

29
Q

what is a MET?

A

ratio of a person’s working metabolic rate relative to their resting metabolic rate

30
Q

what is heart rate reserve (HRR)?

A

heart rate range between rest and maximum (MHR - RHR)

31
Q

how do you measure maximal heart rate?

A
  • performing a maximal test
  • competition
  • age predicted maximal heart rate (220 - age)
32
Q

when using the percent of max heart rate method, what % is moderate and vigorous intensity?

A

moderate: 65-75%
vigorous: 85-90%

33
Q

when using the heart rate reserve method, what % is moderate and vigorous intensity?

A

moderate: 40-59%
vigorous: 60-85%

34
Q

when using the rating of perceived exertion, what range is moderate and vigorous intensity?

A

moderate: 6.5-7.5
vigorous: 8.5-9

KINS 1103 (8 decks)

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