Chapter 7-8 Flashcards
With oxygen
Areobic
Continuous activity that requires large amounts of oxygen
Aerobic Activity
What does aerobic activity strengthen
Heart and the vital organ, the lungs
Consists of the heart, blood, and blood vessels
Circulatory system
Circulatory system is also called
Cardiovascular system
Is responsible for circulating blood throughout the body
Circulatory system
Is an iron rich compound in the blood that helps carry the oxygen
Hemoglobin
When resting the heart bears an average of
72 times per minute
During strenuous physical activity, you heart bears
Twice or more than it’s resting rate
The amount of blood pumped per beat of the heart
Stroke volume
Vessels that carry blood from the heart to the major extremities-such as arms, legs, and head
Arteries
Deliver oxygen and other nutrients to individual cells
Capillaries
Deliver blood back to the heart
Veins
The body system that exchanges gases between your body and the environment
Respiratory system
The principal organ of your respiratory system is your
Lungs
A muscle found between the chest cavity and abdomen
Diaphragm
What are some benefits or aerobic activity
Strengthens the muscles being used, increases stroke volume and lowers your resting heart rate, also conditions the muscles used in breathing to function more efficiently
Is the ability of the body to work continuously for extended periods of time
Cardiorespiratory endurance
People who have high level of cardiorespiratory fitness have lowered risks of
Adult lifestyle diseases, type 2 diabetes, and obesity
Cardiorespiratory endurance increases
Your chances for living a longer and healthier life
Diseases that are the result of certain lifestyle choices
Lifestyle diseases
Some risk factors for heart and lung disease are
Inactivity, being overweight, smoking and using other forms of tobacco, eating foods high in fat and cholesterol
Any medical disorder that affects the heart or blood vessels
Cardiovascular disease (CVD)
One health condition that is present in virtually all individuals diagnosed with CVD. It is a condition in which a fatty deposit called plaque builds up inside arteries, restricting or cutting off blood flow
Atherosclerosis
A heart attack results from
Blockage of a blood vessel that feeds the heart muscle
Symptoms of a heart attack include
Tightness in the chest, tingling or plain in the left arm, sweating, nausea, and shortness of breath
Referred to as sudden cardiac death. Can occur in young and older people during strenuous activity
Cardiac arrest
When blood flow to a person’s brain is interrupted or cut off entirely by the blockage of an artery, the individual is said to have suffered a
Stroke
Is a CVD that occurs mainly in the legs and less frequently in the arms
Peripheral Vascular Disease
Primary risk factor for peripheral vascular disease include
Cigarette smoking and type 2 diabetes, which frequently occurs in overweight individuals
High blood pressure. It is the key risk factor in heart attacks, stroke, and heart failure. Sometimes referred to as the “silent killer”
Hypertension
Is a disease in which the small airways of the lungs lose their normal elasticity, making them less efficient in helping to move air in and out of the lungs
Emphysema
To keep your heart and lungs healthy
Avoid tobacco, maintain a healthy weight, eat right, and have regular medical checkup a
Is the force of blood in the main arteries
Blood pressure
The pressure in the arteries which is at its greatest at this point is
Systolic Pressure
As the muscles of the heart relax to refill with blood, pressure in the arteries drop to its lowest point
Diastolic pressure
Normal blood pressure falls blow values of
140/90 on average
Or VO2 max. It is the largest amount of oxygen your body is able to process during strenuous aerobic exercise
Maximal oxygen consumption
VO2 max measures in measures the amount of oxygen in
Milliliters per kilogram of body weight per minute
Is it possible to maintain high levels of cardiorespiratory endurance, regardless of age
Yes it is possible
One’s fitness level begins a gradual decline after age
25
Your genetic makeup affects your
Initial levels of cardiorespiratory endurance and your capacity to improve it
Are muscle fibers that contract at a slow rate. Found in higher proportion long distance runners
Slow-twitch muscle fibers
Contract rapidly, thus allowing for greater muscle strength
Fast-twitch muscle fibers
The skeletal muscle of young adults tend to consists of about what percent for slow and fast-twitch muscle fibers
Slow: 50%
Fast: 50%
Who has a higher cardiorespiratory fitness level? Why?
Males because they have higher hemoglobin levels and carry less body fat
Your level of conditioning can affect your
Cardiorespiratory endurance
Benefits of Cardiorespiratory fitness
- reduce anxiety, stress, and illness
- increases concentration, self-image, and energy levels
What are the steps for cardiorespiratory fitness
Start while you’re young, stay active, pay attention to fitness factors you can control, make your body work for, rather then against you
Is an activity that requires high levels of energy and is done for only a few seconds or minutes at a high level of intensity
Anaerobic Activity
Without oxygen
Anaerobic
Higher levels of muscular strength, muscular endurance, and flexibility
Anaerobic fitness
Is a program in which high-intensity physical activities alternate with low intensity recovery bouts for several minutes at a time
Interval training
Is a test that requires you to pace yourself steadily as you briskly walk for 30 minutes and try to achieve a specific goal distance
Steady-state walk test
A test that requires you to jog/run as fast as you can to cover the distance of 1.5 miles
Cooper’s 1.5-mile run test
A test that requires you to pace yourself steadily as you jog for 20 minutes and try to achieve a specific goal distance
Steady-state jog test
A test that requires you to pace yourself steadily as you pedal for 20 minutes on a stationary cycle
Steady-state cycle test
A test that requires you to pace yourself steadily as you swim for 20 minutes
Steady-state swimm
Am evaluation in which you walk on a treadmill or ride a stationary bicycle under medical supervision
Exercise stress test
You can accomplish regular aerobic conditioning for at least
5 weeks
Is the simplest and most basic aerobic activity
Walking
Am exercise machine that mimics the natural motions of running but without placing stress on the joints
Elliptical motion
A device that measures the number of steps you take and records the distance you travel on foot
Pedometer
Are ideal for controlling body weight and maintaining higher levels of cardiorespiratory fitness
Jogging and running
A device that records your heart beat by means of a chest transmitter and wrist monitor
Heart rate monitor
Is applied to your cardiorespiratory workout by increasing the amount of aerobic activity
Overload
Accumulate __________ minutes of aerobic activity or exercise per day or at least _______ 225 minutes per week
60
225
The range your heart rate should be in during aerobic exercise or activity for maximum cardiorespiratory endurance
Target heart rate range
Formula to calculate target heart range
- 220-age=heart beats
- Heart beat x .6= #
- Heart beat x .9=#
Having been out of training for a significant period after achieving at least a moderate level of fitness
Deconditioned
To achieve progression what should you do
Adjust your FITT factors gradually
Is a guarantee on the part of the manufacturer or representative of the manufacturer to repair or replace parts for a predetermined time period
Warranty
Bicycles used in a reclining position
Recumbent cycles
