Exercise Science- 03 Flashcards
Parts of the Cardiorespiratory system
- The heart
- The blood vessels
- The respiratory system
Pulmonary circulation
Right-side pumping de-oxygenated blood to lungs
(Think right side respiratory)
Blood from body–> Right side of heart–> lungs
systemic circulation
left side pumps oxygenated blood from lungs through left side to the body
(think left side limbs)
Blood from Lungs–> Left side of heart –> body
What is blood pressure
blood pressure is the ratio of the pressure on the blood vessels when the heart is contracting (Systole) over the blood vessels when the heart is relaxed (Diastole) SYSTOL/DIASTOL
What are Veins
carries blood from the body to the heart
what are arteries
carries blood away from heart to body
Respiratory system function
supply body with oxygen and carries off carbon dioxide
Cardiorespiratory during exercise
- Demands on the cardiorespiratory system increase
- More oxygen is obtained
- More waste products are eliminated
three energy containing nutrients in food
Carbohydrates
Protein
Fats
What is ATP
Energy currency of the call. The base unit of energy
Three energy systems
Oxidative
Non oxidative
Immediate
Oxidative
aerobic (uses oxygen) system that provides energy for activities longer than 2 min
Non-Oxidative
anaerobic (does not use oxygen) system that provides energy for activities between 10 seconds and 2 min
Immediate
Phosphocreatine system that provides energy for activities lasting 10 seconds
True or false. The body typically uses all three energy systems during exercise
True
True or False. The intensity and duration of the activity does not determine which system
predominates
False
Improving the function of the __________________ system is critical to overall wellness
Cardiorespiratory
How does Endurance Exercise Enhance the Heart’s Health
*Maintains or increases the
heart’s own blood and oxygen
supply
* Improves the heart muscles
function
* Strengthens the heart’s
contractions
* Increases the heart’s cavity size
(in young adults)
* Increases blood volume
* Reduces blood pressure
* Reduces coronary artery disease
* Stabilizes electrical activity
what three thing increase with cardiorespiratory training
Increases the number of
capillaries
Increases the size and number of
mitochondria
Increases the muscles’ ability to
use fatty acids as fuel
Cardiovascular Disease
A general category that
encompasses several diseases
of the heart and blood vessels,
including heart attack, stroke,
and high blood pressure
how to reduce the risk of cancer
Regular moderate- to vigorous-intensity exercise reduces the risk of
some cancers
how to reduce the risk of Type 2 Diabetes
Exercise metabolizes excess glucose and makes cells more sensitive
to the hormone insulin
how to reduce the risk of Osteoporosis
Weight-bearing and impact exercise helps build and maintain bone
density.
How to reduce Inflammation
Exercise increases acute
inflammation but reduces
chronic levels of inflammation
How to reduce Death of all causes
Stay physically active
What is a Cardiorespiratory Fitness assessment and that are the 4 main types
The body’s ability to maintain a level of exertion (exercise) for an extended period of time
* The 1.6-kilometre walk test
* The 3-minute step test
* The 2.4-kilometre run-walk test
* The beep test
why do you monitor heart rate
so monitor an exercises intensity through a work out
How to develop a cardiorespiratory endurance program
- Set realistic goals
- Set a starting frequency, intensity, and duration of exercise at appropriate levels
- Choose suitable activities
- Warm up and cool down
- Adjust the program as fitness improves
How could you apply FITT-VP to
Frequency of Training
* Minimum of 150 minutes per
week of moderate to vigorous
physical activity
* Three to five days per week to
build cardiorespiratory
endurance
Intensity of Training
use the four methods to monitor intensity
Time (Duration) of Training
* 30-60 min ( Low- to moderate-intensity:45–60 minutes, High-intensity: 20 minutes)
Type of Activity
* Cardiorespiratory endurance exercises
Volume of Activity
* Increasing volume is the best way to improve fitness.
* Excessive volume can lead to injury and overtraining.
Progression
* The progression rate depends on a person’s goals, fitness, health,
age, and adaptation to training
what are the Four methods of monitoring exercise intensity
Four methods of monitoring exercise intensity:
* Target heart rate zone
* METs
* Ratings of perceived exertion
* Talk test
what is the formula for Max Heart Rate
MHR = 220- age
that the formula for heart rate reserved
Formula: HRR = (MHR – RHR)(%) + RHR
What is METs
the capacity to increase metabolism (energy usage level) above rest.
One MET represents the body’s resting metabolic rate
3–4 METs are considered low
3–7 METs are classified as moderate-intensity exercises
8–12 METs are considered vigorous
Ratings of Perceived Exertion (RPE)
Person doing exercise rated difficulty from 1-10
Talk Test
Not being able to talk while exercising is a good indicator or vigorous intensity
should you preform warmups static or dynamic
Dynamic
how does a cool-down benefit you?
helps your body return to a non-exercising state
Four Components of interval training
Distance: refers to either the distance or the time of the exercise
interval
* Repetition: the number of times the exercise is repeated
* Intensity: the speed at which the exercise is performed
* Rest: the time spent recovering between exercises
how to maintain cardiorespiratory
Fitness
- There are limits to the level of
fitness a person can achieve. - Indefinite progression can lead to
injury. - Maintain fitness by continuing to
exercise at the same intensity at
At least three non-consecutive days
every week. - After extended time off, begin
exercising at a lower level.
symptoms of heat stress
- Dehydration
- Heat cramps
- Heat exhaustion
- Heat stroke
symptoms of cold weather
- Frostbite
- Windchill
why is it not good to exercise in poor air quality?
Air pollution can decrease exercise performance and negatively
affect health because of increased breathing and dangerous pollutants in the air
