Chapter 3 Flashcards
What is the primary goal of aerobic exercise?
To improve cardiorespiratory fitness
Why is cardiorespiratory endurance considered important?
Promotes weight loss and reduces the risk of cardiovascular disease
How is cardiorespiratory endurance defined?
The ability to perform aerobic exercise for a prolonged period of time
What is the most valid measure of cardiorespiratory fitness?
VO2 max
What does the systemic circuit do?
Circulates blood from the left side of the heart to all body tissues and back to the right side
What is the role of the pulmonary circuit?
Circulates blood from the right side of the heart through the lungs and back to the left side
What are capillaries?
Thin-walled vessels, one cell thick, where oxygen and nutrients are exchanged
What type of activities does the anaerobic energy system fuel?
Short-term and high-intensity activities
Which activity is primarily fueled by the anaerobic energy system?
Running the 100-meter dash
What is adenosine triphosphate (ATP)?
A high-energy compound that directly fuels muscular contraction
What are the health benefits of regular aerobic exercise?
- Lowers risk of type 2 diabetes
- Lowers risk of cardiovascular disease
- Increases bone density in weight-bearing bones
What are common tests used to assess cardiorespiratory fitness?
- 1 mile walk
- 1.5 mile run
- Step test
How is VO2 max defined?
The greatest amount of oxygen the body can take in and utilize during exercise
What does the aerobic system refer to?
The body’s process for producing energy while using oxygen
What physiological process occurs when Mary runs up a hill and cannot continue?
ATP was produced using an anaerobic energy pathway; lactic acid has accumulated
What are the body’s responses to exercise?
- Increased cardiac output
- Increased heart rate
- Increased stroke volume
How is the intensity of cardiovascular training typically measured?
By heart rate
What is Mary’s theoretical maximum heart rate?
194 bpm
What percentage range of heart rate reserve is used to calculate Mary’s target heart rate range?
50-85%
How is heart rate reserve defined?
The difference between maximal heart rate and resting heart rate
What is a subjective way of estimating exercise intensity during a workout?
Borg Rating of Perceived Exertion (RPE)
What are the guidelines for aerobic exercise to improve fitness and health?
3–5 days per week, 50–85% of VO2 max for 20–60 minutes
What are the three stages of a cardiorespiratory fitness exercise prescription?
- Initial
- Improvement
- Maintenance
What does cross training help to prevent?
Overuse injuries
What is the most common reason people give for not exercising regularly?
Lack of time
