Chapter 6 Flashcards
cardiorespiratory endurance
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
Most important component of health related physical fitness
Cardiorespiratory endurance
hypokinetic disease
chronic ailments that results from a lack of physical activity
alveoli
air sacs in the lungs where oxygen is taken up and carbon dioxide (produced in the body) is released from the lungs
hemoglobin
protein - iron compound in red blood cells that transports oxygen in the blood
adenosine triphosphate
ATP - high energy chemical compound that the body uses for immediate energy
oxygen uptake
VO2 - amount of oxygen the human body uses
Bring in and utilize
aerobic
exercise that requires oxygen to produce the necessary energy (ATP) to carry out the activity
Over 2 minutes
anaerobic
exercise that does not require oxygen to produce the necessary energy (ATP) to carry out the activity
Under 2 minutes
maximum oxygen uptake
VO2max - maximum amount of oxygen the body is able to utilize per minute of physical activity, commonly expressed in milliliters per kilogram per minute
best indicator of CR or aerobic fitness
VO2max
resting heart rate
heart rate of a person who has been sitting quietly for 15-20 minutes
cardiac output
amount of blood pumped by heart in one minute
stroke volume
amount of blood pumped by heart in one beat
workload
load or intensity placed on the body during physical activity
mitochondria
structures within the cells where energy transformation takes place
capillaries
smallest blood vessels carrying oxygenated blood to the tissues in the body
recovery time
amount of time that the body takes to return to resting levels after exercise
benefits of cardiovascular (aerobic) fitness
first 6 text
- 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
benefits of cardiovascular (aerobic) fitness
next 3 text
- Ability to recover rapidly
- lower blood pressure and lipids
- increase in fat burning enzymes
benefits of cardiovascular (aerobic) fitness
others from diagram
- 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
Purposes of physical fitness assessment
- 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
responders
individuals who exhibit improvements in fitness as a result of exercise training
nonresponders
individuals who exhibit small or no improvements in fitness as a result of exercise training
principle of individuality
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
physical activity
bodily movements produced by skeletal muscles, which require the expenditure of energy and produces progressive health benefits.
exercise
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
maximal heart rate
highest heart rate for a person, related primarily to age
arterial-venous oxygen difference
a-vO2diff - amount of oxygen removed from the blood as determined by the difference in oxygen content between arterial and venous blood
5 exercise tests used to assess CR fitness
1.5 mile run test
1.0 mile walk test
step test
Astrand-Ryhming test
12 minute swim test
1.5 mile run test
maximal test
stop watch and course
Even pace throughout the test
1.5 mile run test
not recommended for
unconditioned beginers
men over 45
women over 55
symptomatic individuals
1.5 mile run test
training required before test
unconditioned individuals require at least 6 week aerobic training prior to this test
1.0 mile walk test
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
step test
can be used on anyone as a submaximal workload is used to estimate VO2max
can be done on large groups
Valid-
step test
not recommended for
significantly overweight individuals and those with joint problem in the lower extremities
Astrand-Ryhming test
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
Astrand-Ryhming test
when testing older people
use low workloads
final exercise heart rates do not exceed 130-140 bpm
12 minute swim test
VO2max cannot be estimated from a swim test
maximal test
only used for those in swimming program or who cannot use any other test
FITT
acronym used to describe the 4 CR exercise prescription variables: frequency, intensity, type (mode), and time (duration)
vigorous exercise
Cr exercise that requires an intensity level of approximately 70 percent of capacity
hear rate reserve
HRR
the difference between MHR and RHR
moderate-intensity exercise
CR exercise that noticeably increases heart rate and breathing, one that requires and intensity level of approximately 50 percent of capacity
intensity
in CR exercise, how hard a person has to exercise to improve or maintain fitness
intensity of exercise is called
cardiorespiratory (CR) training zone
cardiorespiratory (CR) training zone
Recommended TI range, in terms of exercise heart rate, to obtain adequate CR endurance development
vigorous exercise versus moderate-intensity exercise
vigorous exercise programs yield higher improvements in VO2max
Physical activity perceived exertion scale
H-PAPE - a perception scale to monitor or interpret the intensity of aerobic exercise
H-PAPE
Levels
light - 40% moderate - 50% somewhat hard - 60% vigorous - 70% hard - 80% very hard - 90% all-out effort -100%
mode
form or type of exercise
duration
generally 20-60 minutes per session
should be preceded by 5-10 minute warm-up and followed by 10 minute cool down
warm-up
starting a workout slowly
cool down
tapering off an exercise session slowly
frequency
number of times per week a person engages in exercise
generally 3-5 days per week
anaerobic threshold
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
nonexercise activity thermogenesis
NEAT - energy expended doing everyday activities not related to exercise
physical activity pyramid
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
Human body burns
5 calories per liter of oxygen consumed
