Chapter 3 Flashcards
Cardiorespiratory endurance
the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity
The cardiorespiratory system consists of?
the heart, the blood vessels, and the respiratory system (air passages, trachea, bronchi, and lungs).
What is the role of the heart?
to pump oxygen-poor blood to the lungs and oxygenated (oxygen-rich) blood to the rest of the body
The right side of the heart pumps blood to the lungs in what is called the..
pulmonary circulation
the left side pumps blood through the rest of
the body in what is called the…
systemic circulation
The period of the heart’s contraction is called
Systole
the period of relaxation is called
Diastole
Blood pressure is greater during systole or during diastole?
Systole
the split-second sequence of contractions of the heart’s four chambers is called?
the heartbeat
Veins or Arteries carry blood to the heart?
Veins
What does The respiratory system do in the body?
supplies oxygen to the body and carries off carbon dioxide and helps regulate acid produced during metabolism.
Capillaries
very small blood vessels that distribute
blood to all parts of the body
Heart Rhythm
Controlled by nerve impulses generated from an
electrical node within the heart (AV node)
Alveoli =
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
Metabolism is?
the sum of all chemical processes
necessary to maintain the body
ATP is?
(adenosine triphosphate): The energy
“currency” of cells.
What are the Three Energy Systems
Immediate [anaerobic-alactic]
Non-Oxidative [anaerobic-lactic]
Oxidative [aerobic]
Higher exercise demand + physical fitness results in:
- higher metabolic rate
- physical adaptation to exercise demands trains
the body to produce and use energy efficiently - mitochondria (aerobic energy system) use
carbohydrates + fats to produce ATP - more energy can be produced for powerful or
sustained exercise - the fit body works at lower intensities (more fat
used as fuel)
Higher physical fitness results in
- Higher resting metabolic rate
* More energy can be produced for powerful or sustained exercise
Training improves the body’s ability to?
produce energy abundantly and efficiently, using
more fat as fuel and producing fewer wastes to interfere with performance
Benefits of CV Endurance Exercise?
- cardio-respiratory function
- cellular metabolism
- ability to control body fat
- immune function
- psychological and emotional well-being
Rate of decline in physical functioning after the
age of 30 is approx. 0.5 – 1% per year, including:
- reduced VO2 max.
- reduced cardiac output
- reduced muscular strength
- reduced fat-free body mass
- reduced joint mobility, etc.
Performing CV training AFTER muscular training
reduces?
risks such as:
• increased blood pressure
• increased stiffness in blood vessel walls
• increased negative changes to blood vessel linings
Monitoring Your Heart Rate, where on your body?
Carotid artery in the neck (light touch)
•Radial artery in the wrist below thumb
how do you Estimate your maximum heart rate?
220 – your age = MHR
Target heart rate zone?
between 65% and 90%
• Heart Rate Reserve?
an alternative method for calculating target heart rate based on the difference between maximum heart rate MHR and resting heart rate
Talk test?
ability to talk easily during exercise
benefits of Warming Up (5–10 minutes)?
– Muscles work better when warmed up
– Increase heart rate gradually, raise body temp.
– Redirect blood flow to working muscles
– Spread synovial fluid within joints
benefits of cooling down?
– Blood flow and respiration return to normal
– Relaxation for muscles
– HR should drop below 100 bpm
Dehydration can result in?
- Increases body temperature
- Decreases sweat rate (reduces cooling)
- Plasma volume
- Cardiac output
- Oxygen consumption
- Exercise capacity
- Muscular strength
- Glycogen stores
Hyponatremia
excessive consumption of fluids
Heat cramps
sudden development of muscle spasms and pain due to muscle fatigue
Heat exhaustion
heat illness related to dehydration
from exertion and blood volume re-directed to
muscles and skin in hot weather
Heat stroke
failure of the temperature regulation
centre in the brain due to inadequate body cooling
Hypothermia
low body temperature due to
exposure to cold conditions
Frostbite
freezing of body tissues characterized
by pallor, numbness, and a loss of sensation
Managing minor exercise injuries: RICE?
Rest – avoid further damage
Ice – reduce tissue activity
Compression – reduce swelling, bleeding
Elevation – reduce heart action on tissues
