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Exercise Science > Chapter 3 > Flashcards

Chapter 3 Flashcards

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1
Q

Cardiorespiratory endurance

A

the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity

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2
Q

The cardiorespiratory system consists of?

A

the heart, the blood vessels, and the respiratory system (air passages, trachea, bronchi, and lungs).

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3
Q

What is the role of the heart?

A

to pump oxygen-poor blood to the lungs and oxygenated (oxygen-rich) blood to the rest of the body

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4
Q

The right side of the heart pumps blood to the lungs in what is called the..

A

pulmonary circulation

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5
Q

the left side pumps blood through the rest of

the body in what is called the…

A

systemic circulation

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6
Q

The period of the heart’s contraction is called

A

Systole

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7
Q

the period of relaxation is called

A

Diastole

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8
Q

Blood pressure is greater during systole or during diastole?

A

Systole

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9
Q

the split-second sequence of contractions of the heart’s four chambers is called?

A

the heartbeat

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10
Q

Veins or Arteries carry blood to the heart?

A

Veins

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11
Q

What does The respiratory system do in the body?

A

supplies oxygen to the body and carries off carbon dioxide and helps regulate acid produced during metabolism.

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12
Q

Capillaries

A

very small blood vessels that distribute

blood to all parts of the body

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13
Q

Heart Rhythm

A

Controlled by nerve impulses generated from an

electrical node within the heart (AV node)

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14
Q

Alveoli =

A

tiny air sacs in the lungs through
whose walls gases such as O2 and carbon dioxide
diffuse in and out of the blood via capillaries

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15
Q

Metabolism is?

A

the sum of all chemical processes

necessary to maintain the body

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16
Q

ATP is?

A

(adenosine triphosphate): The energy

“currency” of cells.

17
Q

What are the Three Energy Systems

A

Immediate [anaerobic-alactic]
Non-Oxidative [anaerobic-lactic]
Oxidative [aerobic]

18
Q

Higher exercise demand + physical fitness results in:

A
  1. higher metabolic rate
  2. physical adaptation to exercise demands trains
    the body to produce and use energy efficiently
  3. mitochondria (aerobic energy system) use
    carbohydrates + fats to produce ATP
  4. more energy can be produced for powerful or
    sustained exercise
  5. the fit body works at lower intensities (more fat
    used as fuel)
19
Q

Higher physical fitness results in

A
  • Higher resting metabolic rate

* More energy can be produced for powerful or sustained exercise

20
Q

Training improves the body’s ability to?

A

produce energy abundantly and efficiently, using

more fat as fuel and producing fewer wastes to interfere with performance

21
Q

Benefits of CV Endurance Exercise?

A
  • cardio-respiratory function
  • cellular metabolism
  • ability to control body fat
  • immune function
  • psychological and emotional well-being
22
Q

Rate of decline in physical functioning after the

age of 30 is approx. 0.5 – 1% per year, including:

A
  • reduced VO2 max.
  • reduced cardiac output
  • reduced muscular strength
  • reduced fat-free body mass
  • reduced joint mobility, etc.
23
Q

Performing CV training AFTER muscular training

reduces?

A

risks such as:
• increased blood pressure
• increased stiffness in blood vessel walls
• increased negative changes to blood vessel linings

24
Q

Monitoring Your Heart Rate, where on your body?

A

Carotid artery in the neck (light touch)

•Radial artery in the wrist below thumb

25
Q

how do you Estimate your maximum heart rate?

A

220 – your age = MHR

26
Q

Target heart rate zone?

A

between 65% and 90%

27
Q

• Heart Rate Reserve?

A

an alternative method for calculating target heart rate based on the difference between maximum heart rate MHR and resting heart rate

28
Q

Talk test?

A

ability to talk easily during exercise

29
Q

benefits of Warming Up (5–10 minutes)?

A

– Muscles work better when warmed up
– Increase heart rate gradually, raise body temp.
– Redirect blood flow to working muscles
– Spread synovial fluid within joints

30
Q

benefits of cooling down?

A

– Blood flow and respiration return to normal
– Relaxation for muscles
– HR should drop below 100 bpm

31
Q

Dehydration can result in?

A
  • Increases body temperature
  • Decreases sweat rate (reduces cooling)
  • Plasma volume
  • Cardiac output
  • Oxygen consumption
  • Exercise capacity
  • Muscular strength
  • Glycogen stores
32
Q

Hyponatremia

A

excessive consumption of fluids

33
Q

Heat cramps

A

sudden development of muscle spasms and pain due to muscle fatigue

34
Q

Heat exhaustion

A

heat illness related to dehydration
from exertion and blood volume re-directed to
muscles and skin in hot weather

35
Q

 Heat stroke

A

failure of the temperature regulation

centre in the brain due to inadequate body cooling

36
Q

Hypothermia

A

low body temperature due to

exposure to cold conditions

37
Q

Frostbite

A

freezing of body tissues characterized

by pallor, numbness, and a loss of sensation

38
Q

Managing minor exercise injuries: RICE?

A

 Rest – avoid further damage
 Ice – reduce tissue activity
 Compression – reduce swelling, bleeding
 Elevation – reduce heart action on tissues

Exercise Science (14 decks)

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