Chapter 3-Cardiorespiratory Endurance Flashcards
At what blood pressure should you terminate exercise?
260/115
What does the cardio respiratory system consist of?
- the heart
- blood vessels
- Respiratory system
What are the functions of the Cardiorespiratory System?
Circulation of the blood
transport of oxygen and nutrients throughout the body
carries and removes waste materials
Heart- made up of what muscle
Cardiac muscle (skeletal and smooth muscle)
Heart has ….. chambers?
4 Right atrium right ventricle left atrium left ventricle
Where is the heart located?
underneath the sternum between the lungs
What does the heart do?
Pumps deoxygenated blood to the lungs and oxygenated blood to the rest of the body
What are the two circulatory systems in the heart?
Pulmonary circulation and Systemic Circulation
What is the blood flow through the heart?
Right Atrium tricuspid valve right ventricle pulmonary artery lungs pulmonary veins left atrium bicuspid valve left ventricle aorta to the rest of the body comes back through the vena cavas
Valves do what?
Prevents backflow inside of the heart
Veins
Carry blood TO the heart
Arteries
Carry blood AWAY from the heart
Capillaries
small blood vessels only 1 cell think- gas exchange
Blood Pressure
force exerted by blood on the wall of the blood vessels
Systolic BP
Heart contracting 120
Diastolic BP
Heart Dilating 80
Respiratory system Flow
Nose, pharynx, larynx, trachea, bronchi, bronchi oles
Metabolism
sum of all the chemical processes necessary to maintain the body
Metobolic rate
the rate at which your body uses energy
ATP
form of energy our cells use for energy , most efficient for our body to use
-come from glucose, glycogen and fat
immediate energy system
EXPLOSIVE- provides immediate energy, but for short amount of time
- up to 10 seconds of activity
- ATP and Creatine Phosphate
Non-oxidative energy system
anaerobic- does not require oxygen
-start of high intensity exercise
-lasts 10 -120 seconds
Creates ATP by breaking down glucose and glycogen
Limitation of Anaerobic system
bodys supply of glucose and glycogen is limited
creates metabolic acid–> fatigue (lactic acid)
-improved fitness allows to exercise longer at higher intensity.
-delays lactic threshold
Oxidative System
aerobic- requires oxygen in order to create more ATP
- greater than 120 seconds
- Does not produce ATP quickly but does create ATP for longer
- Takes place in the mitochondria
- Fats are burned during lighted exercise
- Carbs are burned during more intense exercise
VO2 max
highest rate of oxygen consumption an individual is capable of during maximum physical effort
Benefits of Cardiorespiratory Endurance
Improves:
- Cardiorespiratory functioning
- Cellular metabolism
- Immune Function
- Psychological +Emotional wellbeing
Reduces risk of what?
Chronic Diseases including:
- CVD
- Cancer
- Type 2 Diabetes
- Osteoprosis
- Death from all causes
Max Target Heart rate equation?
207- (age*0.7)
What is the Target Heart Rate Range?
65% - 90% Multiply Target Heart Rate by 0.65 and 0.90 to create a range to work in.
What is the equation for Heart Rate reserve?
HRR= Max HR- Resting HR
METs
1 MET represents body’s resting metobolic Rate
Low intensity in METs
Medium intensity in METs
High intensity in METs
Low- 3 to 4 METs
Medium- 6-8 METs
High- Over 10 METs
Warm-up
Enhances performance and reduces the chance of injury
Cool Down
returns the body to a non-exercising state
ALWAYS INCREASE _____ before ________
TIME before INTENSITY
Heat Stress Includes
Dehydration–> Heat Cramps–> Heat Exhaustion–>Heat Stroke
