Chapter 8 Flashcards
Acute changes in the form of stress being placed on the body and applied progressively overtime it will lead to chronic Abdications Like:
Increase in oxygen uptake to support working muscles
Increase in cardiac output
Increase in respiratory rate
Build of of lactate if intensities are high enough
Are of these things are changes from what type of training?
Cardio respiratory Training
Chronic result
This is defined as: the “power plant” of cells where AEROBIC metabolism occurs
With more of these the body is more efficient for uses fat instead of carbs for fuel
More work with less efforts
MITOCHONDRIA
Heart rate X stroke volume = ________?
Cardiac output
Chronic adaptions changes happen in what areas with improved cardiorespiratory training?
Increase in size and number of ________?
Better exchange of oxygen ________?
Less energy for the same amount of work ______?
Muscles of _______ will improve their endurance with training
Increase in _____ volume - improving cardiac output
_______ increase in size of the left ventricle
Mitochondria
Capillaries
Enzymes
Inspiration
Plasma
Stroke volume
Chronic change
Increase of density surrounding the muscle
The smallest blood vessel that supply blood to the tissues, and the site of all gas and nutrient exchange in the cardiovascular system; they connect the arterial and venous systems
Faster results, working at high capacities with less effort
Capillaries
Chronic adaptions
A protein that speeds up a specific chemical reaction
Increase in oxidative ____
Enzymes
Chronic adaption
Increase in this ______ volume
The liquid portion of the blood
Reduces blood pressure p
Plasma
Physical activity guidelines
Frequency
5 days/ week _______ intensity training
3 days/ week ______ intensity training
3-5 days/ week _______
Duration (weekly)
_____ mins moderate
______ mins vigorous
Moderate
Vigorous
Combo
150
75
The most important factor in cardio respiratory fitness is the ________ Of blood to the active cells, a function of cardiac output, and the distribution of more blood to active areas like the muscles and less blood to inactive areas like the digestive system
Delivery
Second most important in Cardio respiratory fitness is the redistribution of blood flow by active _______ in the VISCERA and in active muscles in active vasodilation in the active muscles
Vasoconstriction
Third most important factor in cardio respiratory fitness is the _______ of O2 from the blood at the cellular level for the AEROBIC production of ATP
Extraction
This is the Cell’s Energy Currency?
During exercise, muscles are constantly contracting to power motion, a process that requires energy. The brain is also using energy to maintain ion gradients essential for nerve activity. The source of the chemical energy for these and other life processes is the molecule ______?
ATP -adenosine triphosphate
Muscles involved in respiration span in the thorax and abdomen:
_______ which Is the body’s key breathing muscle, and the external intercostals used during passive (resting) inspiration
The group of muscles that pull the rib cage upward during active exercise— sterocleidomastiod, scalene, pectoralis minor, and portions of serratus anterior
The group of muscles that pull the rib cage down during active expiration —- abdominals, serratus posterior, and internal intercostals
Diaphragm
________ behavior refers to too much sitting while _______ _______ means too little exercise
These can cause insulin resistance and elevated triglycerides
Sedentary / physical inactivity
VT1 assessment
Stay below HR of _____ for 5min warm up
Every 60 secs increase grade by ____%
• Before raising incline recite the HBD song and answer the question, can you speak comfortably?
As long as the answer is yes continue to increase, at first signs of uncomfortable speech she has reached VT1
Record: HR AND RPE
120
1
