Chapter 4 - Cardiorespiratory Concepts Flashcards
What is the heart rate reserve
This is another method to determine the exercise intensity. It takes resting HR into account
What is the Rating of Perceived exertion
A scale someone can use while training to say how hard it feels.
What are the cardiorespiratory guideline for a recreational exerciser?
Program focus: improved overall fitness, weight reduction, program variety.
frequency 3-5/week
%HR max: 65-74%
HRR: 50-85%
RPE: 4-6
Time: 20-45 min
type: moderate challenge to balance stability, coordination and muscular capacity ie, stair climber, treadmill, fitness classes, interval training
What are the cardiorespiratory guidelines for a non exerciser or occasional?
Frequency: 1-4/week %HR max: 55-64% HRR: 50-85% RPE: 2-4 Time: 10-30 minutes Type: simple movement that require minimal challenge ie. walking, stationary bike, swimming, water aerobics, basic fitness class
What are the cardiorespiratory guideline for a committed exerciser or athlete?
Frequency: 3-5/week %HR max: 75-90% HRR: 50-85% RPE: 4-9 Time: 20-60min Type: any of the previous an complex movements that challenges multiple components of fitness ie. cross-training, interval training, sport specific training
Explain the difference between systolic and diastolic blood pressure
systolic pressure is the pressure exerted on the walls of the arteries as the heart contracts, representing peak pressure in the system where diastolic is the pressure exerted on the arteries walls when the heart relaxes and fills again representing the lowest pressure in the arteries.
what is the average blood pressure of a healthy person?
120/80 (120= systolic pressure) and 80 = diastolic pressure
What is the cardiovascular system composed off?
of the hart, arteries and veins that carry blood throughout the body. the blood transport the nutrients, oxygen carbon dioxide, metabolic waste and hormones.
explain the cardiovascular anatomy
the heart is a pump the creates pressure in order to move blood. it has four chambers that work as two pumps. the right atrium & right ventricle collect blood returning from the muscles and moves it to the lungs. the left atrium and ventricle receives the blood from the lungs and move it back to the body.
what is the approximate BPM at rest
72 beat per minute
What is the stroke volume?
the amount of blood that the left ventricle ejects in one beat
Explain cardiac output
the cardiac output is the amount of blood that the heart ejects in one minute. it is the total of HR and stroke volume. so how many time the heart beat and how much blood it eject per beat. Q=SV X HR
What is the respiratory system made of?
of the left and right lungs and a network of air passageways. it breathe in oxygen and breathes out carbon dioxide.
what is VO2max.
it is an abbreviation for cardiorespiratory capacity, which is the max amount of oxygen the body can extract and use while training
what are the guidelines for cardiorespiratory training?
300 minutes of moderate activity or 150 of vigorous activity per week. so about 22 to 42 minutes/day pending on level.
what are the 3 primary ways of planning and deciding on the exercise intensity?
oxygen uptake (usually only done with elite athlete), HR monitoring and RPE
how do you calculate someone’s heart rate reserve?
target HR = (HRmax-resting HR) x percentage) + resting HR (you do for upper and lower target HR)
Respiratory System
Add oxygen and remove carbon dioxide from blood
Circulatory System
- Blood transports nutrients, oxygen, carbon dioxide, waste products and chemical messages (hormones)
- Maintains body temperature by transporting heat from the core to the skin, where it can dissipate
Pulmonary Circulation
- Right pump
- Right atrium and right ventricle
- Collect blood from tissue and push it through the lungs back to the heart
Systemic Circulation
- Left pump
- Left atrium and left ventricle
- Takes blood from lunges and moves it through the body and back to the right pump
Process of Blood Flow
- Superior/Inferior Vena Cava (veins)
- Right Atrium
- Right Ventricle
- Pulmonary Artery
- Capillaries in the Lungs (add Oxygen, remove CO2)
- Pulmonary Vein
- Left Atrium
- Left Ventricle
- Aorta
- Systemic Arteries
- Arterioles
- Capillaries (deposit oxygen and nutrients from blood, waste removed from cell)
- Systemic Veins
Quantity of Blood Circulation
- 5 Litres of blood circulation every minute at rest
- 7 litres of blood circulation every minute during exercise
Blood Pressure
- Force on arterial walls
- Normal is 120/80 mm of mercury (mmHg)
