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Chapter 1 Flashcards

1
Q

What are the long term effects of exercise

A

Mounts to years of training

  • body change shape
  • lower resting heart rate
  • heart gets bigger
  • bigger muscles
  • better stamina
  • improved components of fitness
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2
Q

What are the short term effects of exercise

A

24-48 hours after

  • fatigued
  • muscle cramps
  • DOMS
  • muscle ache
  • nauseous
  • light-headed/dizzy
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3
Q

What are the immediate effects of exercise

A
  • increased heart rate
  • increased body temperature
  • faster breathing
  • skin will redden
  • sweat more
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4
Q

What is DOMS

A

Delayed onset muscle soreness

- pain you feel in your muscles the day after you exercise

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5
Q

Examples of anaerobic exercise

A
  • sprinting - 100m,300m

- fast powerful muscular contractions - triple jump

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6
Q

What is EPOC/oxygen debt

A

Amount of oxygen needed to recover from exercise

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7
Q

What is lactic acid

A
  • mild poison

- waste product of anaerobic exercise

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8
Q

Anaerobic exercise equation

A

Glucose —> energy + lactic acid

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9
Q

Examples of aerobic exercise

A
  • long distance running
  • endurance cycling
  • long distance swimming
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10
Q

Where do you get the energy needed for aerobic exercise

A

Carbohydrates - glucose

- water

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11
Q

Respiration equation

A

Glucose + oxygen —> energy + O2 + CO2

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12
Q

What is aerobic respiration

A

Working at a low/moderate intensity so the body can use oxygen for a long period of time

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13
Q

What is anaerobic respiration

A

Working for a short period of time at a high intensity without oxygen

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14
Q

Cardiac output formula

A

Cardiac output = stroke volume x heart rate

Q = SV x HR

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15
Q

What is cardiac output

A
  • volume of blood ejected by the heart in 1 minute

- increases with exercise

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16
Q

What is stroke volume

A

Volume of blood pumped out of the heart by each ventricle during one contraction

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17
Q

What is vasodilation

A
  • widens the blood vessel interior diameter to increase the volume of blood travelling through it
  • during exercise - more blood to active areas
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18
Q

What is vasoconstriction

A
  • narrows the blood vessels interior diameter to reduce amount of blood travelling through it
  • during exercise - less blood to inactive areas
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19
Q

What are the 4 chambers of the heart

A
  • right ventricle
  • left ventricle
  • right atrium
  • left atrium
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20
Q

What does blood carry

A

Nutrients - O2

Waste products - CO2

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21
Q

What is vital capacity

A

Largest volume fo air that can be forcibly expired after the deepest possible inspiration

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22
Q

What is residual volume

A
  • amount of air that remains in the lungs after maximal expiration
  • no change with exercise
23
Q

What is inspiratory reserve volume

A
  • amount of air that can be forced in after tidal volume

- decreases with exercise

24
Q

What is expiratory reserve volume

A
  • amount of air that can be forced after tidal volume

- decreases with exercise

25
Q

What is tidal volume

A
  • normal amount of air inhaled or exhaled per breath

- increases with exercise

26
Q

What happens when you exhale

A
  • rib cages move down and in
  • intercostal muscles relax
  • lungs get smaller
  • diaphragm moves up
27
Q

What happens when you inhale

A
  • rib cages moves up and out
  • intercostal muscles contract
  • lungs expand
  • diaphragm moves dowm
28
Q

What is oxyhemoglobin

A

Chemical formed when oxygen bonds with hemoglobin

29
Q

What is hemoglobin

A

Protein found in red blood cells that transports oxygen and CO2 around the body

30
Q

What is gaseous exchange

A
  • where oxygen from the air in the alveoli moves into the blood in the capillaries
  • CO2 moves from the blood in the capillaries into the air in the alveoli
31
Q

What is an isometric contraction

A
  • when the muscle stays the same length

- no movement in either the limb or joint

32
Q

What is an eccentric isotonic contraction

A

The the muscle contracts and lengthens

33
Q

What is a concentric isotonic contraction

A

When the muscle contracts and shortens

34
Q

What is an isotonic contraction

A
  • when the muscle changes length

- allowing for movement

35
Q

Examples of antagonistic pairs

A
  • bicep + tricep
  • hip flexor + gluteals
  • hamstring + quadriceps
  • tibius and anterior + gastrocnemius
36
Q

What is the antagonist

A

The muscle in the pair that relaxes

37
Q

What is the prime mover/agonist

A

The muscle in the pair that contracts

38
Q

Muscles that operate in the ankle

A
  • tibius anterior

- gastrocnemius

39
Q

Muscles that operate at the knee

A
  • quadriceps

- hamstrings

40
Q

Muscles that operate at the hip

A
  • gluteals

- hip flexors

41
Q

Muscles that operate at the elbow joint

A
  • bicep

- tricep

42
Q

Muscles that operate at the shoulder joint

A
  • rotator cuff
  • deltoid
  • trapezius
  • pectorals
  • latissimus dorsi
  • bicep
  • tricep
43
Q

What do tendons do

A

Transfer energy to allow for movement

44
Q

What attached bone to muscle

A

Tendons

45
Q

What attaches muscle to muscle

A

Ligament

46
Q

What is hypertrophy

A

The enlargement of an organ or tissue caused by an increase in the size of its cells

47
Q

What are the functions of the skeleton

A
  • support
  • protection
  • movement
  • shape and structure
  • blood cell production
  • storage and minerals
48
Q

What are the four types of bones

A
  • flat bones: large and protect vital organs
  • long bones: large movements
  • short bones: controlled movements
  • irregular bones: specifically shaped to protect
49
Q

Types of joints

A
  • ball and socket
  • hinge joint
  • synovial joints
50
Q

Types of movements at joints

A
  • extension
  • flexion
  • abduction
  • addiction
  • rotation
  • plantar flexion
  • dorsiflexion
51
Q

Pathway of the heart

A
  • deoxygenated blood enters the right atrium from the superior and inferior vena cava
  • then passes through a valve to the right ventricle
  • the pulmonary artery transports the deoxygenated blood to the lungs
  • gaseous exchange occurs, resulting in oxygenated blood
  • pulmonary vein transports oxygenated blood from the lungs to the left atrium
  • then passes through a valve to the left ventricle
  • oxygenated blood is ejected from the heart and is transported to the body via the aorta
52
Q

What is diastole

A

When the chambers of the heart relax and fill with blood

53
Q

What is systole

A

When the chambers of your heart contract and empty

54
Q

Ways to help your body recover

A
  • cool down
  • manipulation of diet
  • ice baths
  • massage

Pe (6 decks)

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