Chapter 5 - Part 2 - Exercise Physiology

Question 1

What happens to our heart rate as our exercise intensity increases?

Answer 1

It goes up

Question 2

Where should an exercise participant take their pulse - what two places on the body?

Answer 2

1. Carotid artery in the neck
2. radial pulse in the wrist

Question 3

How long do participants count their pulse?

Answer 3

10 seconds usually - longer increases margin of error

Question 4

What does BPM stand for?

Answer 4

Beats Per Minute

Question 5

Why is using the carotid pulse not recommended?

Answer 5

People can push too hard which actually causes the beat to change

Question 6

What is THR

Answer 6

Target Heart Rate

Question 7

How do you estimate MHR?

Answer 7

220 - person’s age

Question 8

What is RHR

Answer 8

Resting Heart Rate

Question 9

What is the average RHR for males and females?

Answer 9

Male = 72 BPM
Female = 80 BPM

Question 10

When is the best time of day to take RHR?

Answer 10

First thing in the morning.

Question 11

What does MHR stand for?

Answer 11

Maximum Heart Rate

Question 12

What is MHR?

Answer 12

The highest heart rate that an individual can attain during exercise. This is normally determined through a controlled clinical test such as a stress test.

Question 13

Why is the Karvonen formula for calculating exercise heart rate more accurate?

Answer 13

It takes into account the variations people can have in their RHR.

Question 14

What happens to RHR after a month of regular cardiovascular exercise?

Answer 14

It drops
BP also can drop - both systolic and diastolic - by 5-7 points

Question 15

What is HRR and how do you calculate it?

Answer 15

Heart rate reserve
Maximal Heart Rate - Resting Heart Rate
MHR-RHR

Question 16

What is the Karvonen formula for calculating THR?

Answer 16

THR= % intensity x HRR + RHR

Question 17

What is the Rate of Perceived Exertion?

Answer 17

It uses a scale of 1-10 to rate the perceived rate of effort or exertion that a participant is using

Question 18

As we age, what happens to our MHR?

Answer 18

It reduces

Question 19

What is a HR zone?

Answer 19

It defines the upper and lower limits of where our HR should be during exercise.

Question 20

What does moderate intensity of exercise have for MHR?

Answer 20

60-70% of MHR

Question 21

What is the Borge scale for target HR during exercise?

Answer 21

1-20 scale. If you add a 0 to the number the participant selects, this is the heart rate the person should target during the exercise

Question 22

What is a simple way to determine how a large group of exercise participants are doing during cardio workout?

Answer 22

Talk test.
1-3 words they are typically in the appropriate heart rate zone.
1 word only - high intensity
3-5 words - low intensity

Question 23

What is blood pressure?

Answer 23

It is the pressure of the blood against the inner walls of the blood vessels

Question 24

how do we determine BP?

Answer 24

Use a BP cuff - called a sphygmomanometer

Question 25

What is the higher number on BP called?

Answer 25

Systolic

Question 26

What is the lower number on BP called?

Answer 26

Diastolic

Question 27

What is a normal or average BP?

Answer 27

120/80

Question 28

What is considered high BP?

Answer 28

140/90

Question 29

What is medium concern BP?

Answer 29

120-140/80-89

Question 30

Is a female's BP normally higher or lower than a males?

Answer 30

lower - typically 100-110/60-80 male is 120/80

Question 31

What can cause BP to increase?

Answer 31

weight smoking inactivity diet- high in salt and alcohol stress genetics age

Question 32

What does high BP do over time?

Answer 32

The increase in pressure against the walls of the arteries can cause scaring. Fatty tissue tends to collect in these scar areas, and this build up narrows the passageways and can eventually block them.

Question 33

What is HTN?

Answer 33

Hypertension

Question 34

What is called the Silent Killer?

Answer 34

HTN

Question 35

During exercise, what happens to our systolic and diastolic BP?

Answer 35

Our systolic BP will increase but the diastolic typically stays about the same

Question 36

Why does the systolic BP increase during exercise but the diastolic stay the same?

Answer 36

The systolic BP reflects the effort of the heart to get O2 through to the various parts of the body - as the demand for 02 is higher. The diastolic BP reflects the effort of the heart to return blood to the heart and so it isn't as affected.

Question 37

After exercising, how quickly should BP return to normal?

Answer 37

About 3 minutes

Question 38

Regular moderate to vigorous exercise will decrease systolic and diastolic BP by how many points and after how long?

Answer 38

5-7 points after 1 month of regular exercise

Question 39

What is cardiac output?

Answer 39

the amount of blood that the heart pumps per minute = SV x HR

Question 40

What is Stroke Volume?

Answer 40

the amount of blood that the heart pumps per beat

Question 41

A very fit athlete will have higher SV or lower SV?

Answer 41

Higher - their hearts will be able to push more blood per beat - making their heart more efficient and lowering their RHR their SV goes up, thereby causing their # beats to go down RHR

Question 42

What is dyspnea?

Answer 42

Shortness of breath or labored breathing

Question 43

What are the three sources of energy that muscles need to function?

Answer 43

Fat Protein Carbohydrates

Question 44

When we digest fat, protein and carbs, what does our body produce?

Answer 44

ATP Adenosine triphosphate

Question 45

What does ATP stand for?

Answer 45

Adenosine triphosphate, which is an energy compound stored in small amounts in our muscles and cells

Question 46

What is a macronutrient?

Answer 46

Fat, protein and carbohydrates

Question 47

Where does ATP come from?

Answer 47

the breakdown of macronutrients - fat, protein and carbs

Question 48

ATP is supplied to working muscles through 3 different systems. What are they?

Answer 48

1. ATP-CP or Immediate system 2. Anaerobic Lactic system - or short term system 3. aerobic or long term system

Question 49

When an athlete runs a 50 yard sprint, what energy system is being used?

Answer 49

ATP-CP system muscles are using the ATP stored 10 seconds maximum does not take a breath

Question 50

When an athlete runs a 100 yard dash, what energy system is being used?

Answer 50

anaerobic system muscles are using ATP and lactate from the breakdown of carbs. 30 seconds - 2 minutes does not take a breath

Question 51

When an athlete is running 5 km race, what energy system is being used?

Answer 51

aerobic system muscles are using fat and stored carbs as fuel 2 minutes plus in duration breathing

Question 52

When the body breaks down carbohydrates, what by-product is produced?

Answer 52

Lactate - it is an acid

Question 53

What happens when there is too much lactate in our body/muscles?

Answer 53

There is a burning sensation in the muscle Our body becomes very tired - feels heavy like it can't go on breathing is labored

Question 54

The more fit we are, the _______ lactate we can use as fuel?

Answer 54

more

Question 55

What is a steady state exercise?

Answer 55

It is an exercise where the production of lactate within the body keeps pace with the muscle demand for lactate

Question 56

What type of training helps the body learn how to buffer lactate better?

Answer 56

High intensity interval training

Question 57

What is thermoregulation?

Answer 57

the regulation of the body's temperature

Question 58

What 4 ways does a body lose heat?

Answer 58

1. Radiation 2. conduction 3. convection 4. evaporation

Question 59

Sweating is what type of body heat process?

Answer 59

evaporation

Question 60

When you sit beside someone that is really hot but don't touch them, what type of body heat process may happen?

Answer 60

radiation

Question 61

How does humidity affect body heat?

Answer 61

It makes the evaporation of sweat more challenging, thereby slowing down the body's ability to release heat.

Question 62

What happens when you exercise in the cold?

Answer 62

The body must spend more energy trying to maintain body temperature, and this makes our workout somewhat less effective. Exercising in the cold has a negative effect on performance.

Question 63

What is hypothermia

Answer 63

A condition that occurs when our body is too cold.

Question 64

What is the normal temperature of the body?

Answer 64

37 degrees celcius

Question 65

What is hyperthemia?

Answer 65

A condition that occurs when our body is too hot - like heat exhaustion or heat stroke