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Exercise Science > Exercise Science- 03 > Flashcards

Exercise Science- 03 Flashcards

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1
Q

Parts of the Cardiorespiratory system

A
  • The heart
  • The blood vessels
  • The respiratory system
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2
Q

Pulmonary circulation

A

Right-side pumping de-oxygenated blood to lungs
(Think right side respiratory)
Blood from body–> Right side of heart–> lungs

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3
Q

systemic circulation

A

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

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4
Q

What is blood pressure

A

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

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5
Q

What are Veins

A

carries blood from the body to the heart

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6
Q

what are arteries

A

carries blood away from heart to body

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7
Q

Respiratory system function

A

supply body with oxygen and carries off carbon dioxide

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8
Q

Cardiorespiratory during exercise

A
  • Demands on the cardiorespiratory system increase
  • More oxygen is obtained
  • More waste products are eliminated
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9
Q

three energy containing nutrients in food

A

Carbohydrates
Protein
Fats

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10
Q

What is ATP

A

Energy currency of the call. The base unit of energy

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11
Q

Three energy systems

A

Oxidative
Non oxidative
Immediate

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12
Q

Oxidative

A

aerobic (uses oxygen) system that provides energy for activities longer than 2 min

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13
Q

Non-Oxidative

A

anaerobic (does not use oxygen) system that provides energy for activities between 10 seconds and 2 min

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14
Q

Immediate

A

Phosphocreatine system that provides energy for activities lasting 10 seconds

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15
Q

True or false. The body typically uses all three energy systems during exercise

A

True

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16
Q

True or False. The intensity and duration of the activity does not determine which system
predominates

A

False

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17
Q

Improving the function of the __________________ system is critical to overall wellness

A

Cardiorespiratory

18
Q

How does Endurance Exercise Enhance the Heart’s Health

A

*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

19
Q

what three thing increase with cardiorespiratory training

A

Increases the number of
capillaries
Increases the size and number of
mitochondria
Increases the muscles’ ability to
use fatty acids as fuel

20
Q

Cardiovascular Disease

A

A general category that
encompasses several diseases
of the heart and blood vessels,
including heart attack, stroke,
and high blood pressure

21
Q

how to reduce the risk of cancer

A

Regular moderate- to vigorous-intensity exercise reduces the risk of
some cancers

22
Q

how to reduce the risk of Type 2 Diabetes

A

Exercise metabolizes excess glucose and makes cells more sensitive
to the hormone insulin

23
Q

how to reduce the risk of Osteoporosis

A

Weight-bearing and impact exercise helps build and maintain bone
density.

24
Q

How to reduce Inflammation

A

Exercise increases acute
inflammation but reduces
chronic levels of inflammation

25
Q

How to reduce Death of all causes

A

Stay physically active

26
Q

What is a Cardiorespiratory Fitness assessment and that are the 4 main types

A

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

27
Q

why do you monitor heart rate

A

so monitor an exercises intensity through a work out

28
Q

How to develop a cardiorespiratory endurance program

A
  • 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
29
Q

How could you apply FITT-VP to

A

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

30
Q

what are the Four methods of monitoring exercise intensity

A

Four methods of monitoring exercise intensity:
* Target heart rate zone
* METs
* Ratings of perceived exertion
* Talk test

31
Q

what is the formula for Max Heart Rate

A

MHR = 220- age

32
Q

that the formula for heart rate reserved

A

Formula: HRR = (MHR – RHR)(%) + RHR

33
Q

What is METs

A

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

34
Q

Ratings of Perceived Exertion (RPE)

A

Person doing exercise rated difficulty from 1-10

35
Q

Talk Test

A

Not being able to talk while exercising is a good indicator or vigorous intensity

36
Q

should you preform warmups static or dynamic

A

Dynamic

37
Q

how does a cool-down benefit you?

A

helps your body return to a non-exercising state

38
Q

Four Components of interval training

A

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

39
Q

how to maintain cardiorespiratory
Fitness

A
  • 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.
40
Q

symptoms of heat stress

A
  • Dehydration
  • Heat cramps
  • Heat exhaustion
  • Heat stroke
41
Q

symptoms of cold weather

A
  • Frostbite
  • Windchill
42
Q

why is it not good to exercise in poor air quality?

A

Air pollution can decrease exercise performance and negatively
affect health because of increased breathing and dangerous pollutants in the air

Exercise Science (6 decks)

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