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1-Keiser Wellness > Chapter 6 > Flashcards

Chapter 6 Flashcards

1
Q

cardiorespiratory endurance

A

CR - Ability of the lungs, heart and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity

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1
Q

Most important component of health related physical fitness

A

Cardiorespiratory endurance

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2
Q

hypokinetic disease

A

chronic ailments that results from a lack of physical activity

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3
Q

alveoli

A

air sacs in the lungs where oxygen is taken up and carbon dioxide (produced in the body) is released from the lungs

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4
Q

hemoglobin

A

protein - iron compound in red blood cells that transports oxygen in the blood

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5
Q

adenosine triphosphate

A

ATP - high energy chemical compound that the body uses for immediate energy

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6
Q

oxygen uptake

A

VO2 - amount of oxygen the human body uses

Bring in and utilize

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7
Q

aerobic

A

exercise that requires oxygen to produce the necessary energy (ATP) to carry out the activity
Over 2 minutes

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8
Q

anaerobic

A

exercise that does not require oxygen to produce the necessary energy (ATP) to carry out the activity
Under 2 minutes

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9
Q

maximum oxygen uptake

A

VO2max - maximum amount of oxygen the body is able to utilize per minute of physical activity, commonly expressed in milliliters per kilogram per minute

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10
Q

best indicator of CR or aerobic fitness

A

VO2max

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11
Q

resting heart rate

A

heart rate of a person who has been sitting quietly for 15-20 minutes

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12
Q

cardiac output

A

amount of blood pumped by heart in one minute

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13
Q

stroke volume

A

amount of blood pumped by heart in one beat

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14
Q

workload

A

load or intensity placed on the body during physical activity

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15
Q

mitochondria

A

structures within the cells where energy transformation takes place

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16
Q

capillaries

A

smallest blood vessels carrying oxygenated blood to the tissues in the body

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17
Q

recovery time

A

amount of time that the body takes to return to resting levels after exercise

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18
Q

benefits of cardiovascular (aerobic) fitness

first 6 text

A
  • higher maximal VO2max
  • increase in oxygen-carrying capacity of blood
  • decrease in resting heart rate
  • lower heart rate at given workloads
  • increase in number, size and capacity of mitochondria
  • increase in number of functional capillaries
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19
Q

benefits of cardiovascular (aerobic) fitness

next 3 text

A
  • Ability to recover rapidly
  • lower blood pressure and lipids
  • increase in fat burning enzymes
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20
Q

benefits of cardiovascular (aerobic) fitness

others from diagram

A
  • better health and quality of life
  • improved brain function
  • higher academic performance
  • lower risk of stroke and depression
  • lower risk of heart disease
  • lower blood pressure
  • improved balance and decreased risk of falls
  • decreased pain from disability and arthritis
  • decreased risk for osteoporosis and fractures
  • lower risk of type 2 diabetes
  • improved functional capacity
  • decreased risk for several types of cancer
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21
Q

Purposes of physical fitness assessment

A
  • educate participants on current level of fitness and compare to standard
  • motivate individuals to participate
  • provide starting point for exercise prescription and goals
  • evaluate improvements
  • monitor changes over years
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22
Q

responders

A

individuals who exhibit improvements in fitness as a result of exercise training

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23
Q

nonresponders

A

individuals who exhibit small or no improvements in fitness as a result of exercise training

24
Q

principle of individuality

A

training concept holding that genetics plays a major role in individual responses to exercise training and these differences must be considered when designing exercise programs for different people

25
Q

physical activity

A

bodily movements produced by skeletal muscles, which require the expenditure of energy and produces progressive health benefits.

26
Q

exercise

A

type of physical activity that requires planned, structured, and repetitive bodily movement with the intent of improving or maintaining one or more components of fitness

27
Q

maximal heart rate

A

highest heart rate for a person, related primarily to age

28
Q

arterial-venous oxygen difference

A

a-vO2diff - amount of oxygen removed from the blood as determined by the difference in oxygen content between arterial and venous blood

29
Q

5 exercise tests used to assess CR fitness

A

1.5 mile run test
1.0 mile walk test
step test
Astrand-Ryhming test
12 minute swim test

30
Q

1.5 mile run test

A

maximal test
stop watch and course
Even pace throughout the test

31
Q

1.5 mile run test

not recommended for

A

unconditioned beginers
men over 45
women over 55
symptomatic individuals

32
Q

1.5 mile run test

training required before test

A

unconditioned individuals require at least 6 week aerobic training prior to this test

33
Q

1.0 mile walk test

A

used by individuals unable to run
brisk 1 mile walk that elicits at least 120 bpm at the end of the test
Valid- need to take hr within 15 seconds from end of test

34
Q

step test

A

can be used on anyone as a submaximal workload is used to estimate VO2max
can be done on large groups
Valid-

35
Q

step test

not recommended for

A

significantly overweight individuals and those with joint problem in the lower extremities

36
Q

Astrand-Ryhming test

A

one of the most popular tests used to estimate VO2max
submaximal workloads and little time
good choice for significantly overweight individuals and those with joint problem in the lower extremities

37
Q

Astrand-Ryhming test

when testing older people

A

use low workloads

final exercise heart rates do not exceed 130-140 bpm

38
Q

12 minute swim test

A

VO2max cannot be estimated from a swim test
maximal test
only used for those in swimming program or who cannot use any other test

39
Q

FITT

A

acronym used to describe the 4 CR exercise prescription variables: frequency, intensity, type (mode), and time (duration)

40
Q

vigorous exercise

A

Cr exercise that requires an intensity level of approximately 70 percent of capacity

41
Q

hear rate reserve

A

HRR

the difference between MHR and RHR

42
Q

moderate-intensity exercise

A

CR exercise that noticeably increases heart rate and breathing, one that requires and intensity level of approximately 50 percent of capacity

43
Q

intensity

A

in CR exercise, how hard a person has to exercise to improve or maintain fitness

44
Q

intensity of exercise is called

A

cardiorespiratory (CR) training zone

45
Q

cardiorespiratory (CR) training zone

A

Recommended TI range, in terms of exercise heart rate, to obtain adequate CR endurance development

46
Q

vigorous exercise versus moderate-intensity exercise

A

vigorous exercise programs yield higher improvements in VO2max

47
Q

Physical activity perceived exertion scale

A

H-PAPE - a perception scale to monitor or interpret the intensity of aerobic exercise

48
Q

H-PAPE

Levels

A 
light - 40%
moderate - 50%
somewhat hard - 60%
vigorous - 70%
hard - 80%
very hard - 90%
all-out effort -100%
49
Q

mode

A

form or type of exercise

50
Q

duration

A

generally 20-60 minutes per session

should be preceded by 5-10 minute warm-up and followed by 10 minute cool down

51
Q

warm-up

A

starting a workout slowly

52
Q

cool down

A

tapering off an exercise session slowly

53
Q

frequency

A

number of times per week a person engages in exercise

generally 3-5 days per week

54
Q

anaerobic threshold

A

highest percentage of VO2max at which an individual can exercise (maximal steady state) for an extended time without accumulating significant amounts of lactic acid, which forces an individual to reduce exercise intensity or stop exercising

55
Q

nonexercise activity thermogenesis

A

NEAT - energy expended doing everyday activities not related to exercise

56
Q

physical activity pyramid

A

minimize inactivity
strength and flexibility:2-3 days per week
CR endurance: 20-60 minutes, 3-5 days per week
physical activity: 60-90 minutes moderates intensity activity each day

57
Q

Human body burns

A

5 calories per liter of oxygen consumed

1-Keiser Wellness (13 decks)

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