Chapter 11: Concepts of Cardiovascular Exercise Flashcards
Aerobic Exercise
Exercise that improves or is intended to improve the efficiency of the body’s cardiorespiratory system in absorbing and transporting oxygen.
Endorphins
Hormones that promote feelings of well-being.
Growth Factors
Proteins that stimulate nerve cell growth and the creation of new neural pathways and connections.
Health Markers
Tools at the service of health professionals that objectively measure and evaluate indicators of normal biological processes or pathogenic processes (i.e., blood pressure).
Sleep Deprivation
Achieving a less than ideal sleep duration.
VO2 Max
The maximum amount of oxygen an individual can utilize during exercise.
Acute Training Variable
The components that specify how an exercise is performed.
Taper Method
A training period where the volume or frequency of training decreases to allow the body adequate rest and recovery.
Fat Loss / Endurance Cardiovascular Frequency Recommendations
150 minutes or 2.5 hours per week or more of moderate-intensity aerobic activity
Strength / Hypertrophy Cardiovascular Frequency Recommendations
75 minutes per week of vigorous aerobic activity
General Fitness Cardiovascular Frequency Recommendations
Any combination of moderate to vigorous-intensity aerobic activity
Target Heart Rate
The estimated beats per minute that need to be reached to achieve a specific exercise intensity.
Rates of Perceived Exertion
A subjective sliding scale of a client’s perception of their exercise intensity.
Talk Test
The ability to speak during exercise as a gauge of the relative intensity.
Metabolic Equivalent
The measure of the ratio of a person’s expended energy to their mass while performing physical activity.
Maximum Heart Rate
The estimated maximum number of times the heart should beat per minute during exercise. Calculated by subtracting a person’s age from 220.
Fartlek
A training system for distance runners that continually varies terrain and pace to enhance conditioning and eliminate boredom.
Spirometer
An apparatus for measuring the volume of air inspired and expired by the lungs.
Vital Capacity
The greatest volume of air that can be expelled from the lungs after taking the deepest possible breath.
Tidal Volume
The lung volume representing the normal volume of air displaced between normal inhalation and exhalation when extra effort is not applied.
Minute Ventilation
The total amount of air entering the lungs over the course of one minute.
Minute Ventilation equation
Minute ventilation (MV) = respiratory rate × tidal volume (TD)
Resting Heart Rate
The measure of heart rate when completely at rest.
VO2 max equation with MHR and RHR
VO2 max = 15.3 × (max heart rate / resting heart rate)
MET equation
1 MET = weight (kg) × 3.5 mL
Calories Burned per Minute equation
Calories burned per minute = (activity METs × 3.5 × bodyweight [kg]) / 200
Lactate Threshold
The maximum effort or intensity an individual can maintain for an extended time with minimal effect on blood lactate levels.
Ventilatory Threshold
The threshold where ventilation increases faster than the volume of oxygen.
MHR formula
Maximum heart rate (HRmax) = 220 – age
Anaerobic Exercise
Short-duration muscle contractions that break down glucose without using oxygen.
Heart Rate Reserve
Maximum heart rate minus resting heart rate.
HRR formula
HRR = HRmax – HRrest
Karvonen Formula
The formula to estimate a target heart rate with consideration of heart rate reserve and resting heart rate.
THR Formula
THR = ([HRmax – HRrest] × desired intensity) + HRrest
Atrophy
The wasting away or loss of muscle tissue.
Angiogenesis
The development of new blood vessels.
Myoglobin
A protein in muscle cells that carries and stores oxygen.
Aerobic capacity
A measure of the ability of the heart and lungs to get oxygen to the muscles.
Circuit Training
Body training that combines endurance, resistance, high-intensity interval, and aerobic training.
Cross Training
The action of training or practice in two or more sports or types of exercise to improve fitness or performance in one’s main sport.
Cyclic Activities
Activities that use the same movement in repetition.
Acyclic Activities
Activities that incorporate different movement patterns throughout.
Evaporative Heat Loss
Cooling the body and releasing heat via evaporation of water and electrolytes from the skin.
Peripheral Vasoconstriction
Constriction of smaller arterioles near the skin to keep blood closer to the core of the body and preserve heat.
Shivering
Involuntary contraction or twitching of muscle tissue as a physiological means of heat production.
Altitude Training
Training at altitudes greater than 2,500 meters above sea level with the goal of increasing the blood’s oxygen carrying capacity.
Erythropoietin
A hormone with a role in the proliferation of red blood cells.
Hypoxia
Lack of oxygen.
