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Nutr-100 > Chapter 3 > Flashcards

Chapter 3 Flashcards

1
Q

cardiorespirartory endurance

A

the ability to perform aerobic exercises for a prolonged period of time

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2
Q

aerobic exercise

A

common term to describe all forms of exercises that primarily use aerobic energy system and that are designed to improve cardiorespiratory fitness

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3
Q

VO_2 max

A

The maximum amount of oxygen the body can take in and use during exercise, a measure of cardiorespiratory endurance

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4
Q

pulmonary circuit

A

vascular system that circulates blood from the right side of the heart, through the lungs, and back into the left side of the heart

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5
Q

systemic circuit

A

the vascular system that circulates blood from the left side of the heard, throughout the body, and back to the right side of the heart

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6
Q

arteries

A

blood vessels that carry blood away from the heart

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7
Q

veins

A

blood vessels that transport blood toward the heart

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8
Q

capillaries

A

thin walled vessels that permit the exchange of gases (oxygen and carbon dioxide) and nutrients between the blood and tissues

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9
Q

cardiorespiratory system consists of

A

the cardio vascular, and respiratory systems

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10
Q

what makes up the respiratory system

A

lungs, and muscles used for breathing

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11
Q

what makes up the cardiovascular system

A

heart, and blood vessels

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12
Q

stroke volume

A

the amount of blood pumped per heartbeat

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13
Q

cardiac output

A

the amount of blood the heart pumps per minute

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14
Q

alveoli

A

tiny air sacs in the lungs that recieve carbon dioxide and other wastes from oxygen depleted blood

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15
Q

adenosine triphosphate (ATP)

A

high energy compound that is synthesized and stored in small quantities in muscle and other cells. the break down of ATP results in a release of energy that can be used to fuel muscular contraction

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16
Q

anaerobic

A

“without oxygen”: cells, pertains to biochemical pathways that do not require oxygen to produce energy. Carbohydrates are the fuel: short bursts of intensity

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17
Q

glycolysis

A

process during which carbohydrates are broken down in cells. much of the anaerobic ATP productoin in muscle cells occurs during glycolysis

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18
Q

lactic acid

A

byproduct of glucose metabolism, produced primarily during intense exercise (50-60% max aerobic capacity)

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19
Q

aerobic

A

“with oxygen”: in cells, pertains to biochemical pathways that use oxygen to produce energy. requires oxygen, can use carbohydrates, fats, or proteins for fuel; used in long duration exercise

20
Q

Energy continuum

A

the reality that many types of exercise use both anaerobic, and aerobic systems.

21
Q

responses

A

the changes that occur during exercise to help you meet the demands of the exercise session. these changes return to normal levels shourtly after the exercise session

22
Q

adaptations

A

semipermanent changes that occur over time with regular exercise. Adaptations can be reversed when a regular exercise program is stopped for an extended period of time

23
Q

1.5 mile run test

A

one of the simplest and most accurate assessments of cardiorespiratory fitness

24
Q

cycle ergometer

A

statoinary exercise cycle that provides pedaling resistance so the amount of work can be measured

25
Q

Responses are ___ term, adaptations are __ term

A

short, long

26
Q

Responses to exercise include

A

increased heart rate, stroke volume, cardiac output, and breathing rate

27
Q

Adaptations to regular aerobic exercise include

A

decreased resting heart rate, increased stroke volume and VO_2max, improved ability to use fats for fuel, and improved body composition

28
Q

Physical and psychological benefits of regular aerobic exercise include

A

reduced risk of CVD, increased longevity, and improved self-esteem, and body image

29
Q

VO_2max decreases by this rate after the age of 25

A

1% per year

30
Q

Common tests to assess cardiorespiratory fitness include

A

the 1.5 mile run, 1 mile walk, cycle ergometer test, and step test

31
Q

Obese individuals and people with joint problems should avoid this these tests

A

weight bearing cardiorespiratory assessment tests

32
Q

sedentary individuals should avoid this test

A

1.5 mile run test

33
Q

training threshold

A

training intensity above which there is an improvement in cardiorespiratory fitness. approx. 50% of VO_2max

34
Q

target heart rate (THR)

A

the range of heart rates that corresponds to an exercise intensity of approx. 50-80% VO_2max. range of training heart rates that results in improvements in aerobic capacity

35
Q

heart rate reserve (HRR)

A

the difference between your maximal heart rate and resting heart rate

36
Q

borg rating of perceived exertion (RPE)

A

subjective way of estimating exercise intensity based on a numerical scale of 6 to 20

37
Q

This is essential before starting a fitness program

A

setting short and long term goals

38
Q

each workout should include these

A

warm up, workout, cooldown phases

39
Q

What needs to be considered when creating an exercise program

A

exercise frequency, intensity, time(duration) and type(mode) for the workout phase

40
Q

In tensity can be monitored by using (2)

A

target heart rate range, or rating of perceived exertion

41
Q

amount of exercise needed to improve your cardiorespiratory endurance

A

3 to 5 days per week at 50-80% HHR for 20-60 minutes

42
Q

The three phases of exercise prescription to improve cardiorespiratory fitness

A

initial conditioning, improvement, maintenance

43
Q

endurance training

A

generic term that refers to any type of exercise that aims to improve cardiorespiratory endurance

44
Q

cross training

A

training in several different activities to improve cardiorespiratory endurance. helps prevent bordem, and reduces the risk of injury

45
Q

Interval training is used by

A

athletes and more advanced exercisers to produce faster gains in cardiorespiratory endurance. 1 to 5 minute Intervals of high intensity are followed by a short rest period, then repeated

46
Q

T/F: discomfort and sorness from exercise are normal for a new exercise routine and will never go away

A

F

Nutr-100 (11 decks)

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