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MAX Cert > Exercise Science > Flashcards

Exercise Science Flashcards

1
Q

What is the heart and it’s function?

A
  • The heart is a working muscle that is the size of your fist
  • It sends blood to your body & provides your body with oxygen and nutrients that it needs
  • The heart sits between your lungs (left & right) and is below your diaphragm and rib cage
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2
Q

The right & left side of the heart

A
  • Right side of heart receives USED blood and pumps it to your lungs
  • left side RECEIVES oxygenated blood from your lungs and pumps it to your body
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3
Q

How many chambers does the heart have?

A

4 Chambers Total: 2 upper & 2 lower
Upper chambers= Right atrium and left atrium
Lower chambers= Right ventricle and left ventricle

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4
Q

What are the 4 valves of the heart?

A

Aortic valve
Mitral valve
Pulmonary valve
Tricuspid valve

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5
Q

What are risk factors of heart disease?

A
  • Same in women & men
  • Family history
  • Hypertension/High Blood Pressure
  • Obesity
  • High cholesterol
  • Diabetes type 1 or 2
  • Smoking or other poor lifestyle choices
  • Sedentary lifestyles
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6
Q

What is diabetes?

A

In a healthy body, glucose goes into a cell, attaches to insulin and insulin reception
Type 1: there is NO insulin
Type 2: Insulin receptors are desensitized

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7
Q

What is glucose?

A
  • Body breaks down most carbs from food we eat and converts them into sugar (glucose). It is used for energy
  • Too much glucose is called glycogen, it is stored in your liver and muscles
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8
Q

What is cholesterol?

A
  • It is a waxy fat like substance made in the liver
  • It is found in animals like dairy products, eggs, and meat
  • When there is too much cholesterol, plaque (thick hard deposit) may form in the arteries, narrowing the space for blood to flow to the heart
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9
Q

What are different types of cholesterol?

A
  1. ) LDL: low density lipoprotein aka “bad” cholesterol, can cause build up of plaque on walls and arteries
  2. ) HDL: high density lipoprotein aka “good” cholesterol, helps get rid of LDL
  3. ) Triglycerides: form of fat in the body. Can be elevated due to lack of exercise, poor lifestyle habits (smoking/excess alcohol), and an unhealthy diet.
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10
Q

What is blood pressure?

A
  • Blood pressure is the force of blood against the walls of the arteries. If not normalized, can cause:
    1. ) Bradycardia: too slow
    2. ) Tachycardia: too fast
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11
Q

How is blood pressure recorded?

A

Systolic: top number, as the heart beats
Diastolic : bottom number, as the heart relaxes between the beats

  • Normal BP: Anything less than 120/80
  • Elevated BP: when Systolic reading increases 120-129
  • High BP: Anything over 130/80
  • Low BP: Below 90/60
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12
Q

What is hypertension?

A
  • AKA HBP
  • Common condition in which the long-term force of blood against your artery walls is high enough that eventually it can cause problems such as:
    1. ) Heart Attack: when the blood flow to your heart is blocked and your heart can’t get enough oxygen
    2. ) Stroke: occurs when part of your brain is deprived of oxygen and nutrients, causing your brain cells to die. HTN can weaken your brain’s blood vessels causing them to narrow and rupture
    3. ) Heart disease- a disease that affects the heart and blood vessels
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13
Q

Where are the 2 best places to find your pulse rate?

A
  • Inside of neck

- Inside of left wrist

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14
Q

What are factors that impact pulse rate?

A
  • Body position
  • Air temp
  • Emotions
  • Body composition
  • Medications
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15
Q

Resting Heart Rate

A

Normal: 60-80 BPM
Athletes: 30-50 BPM

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16
Q

What is THRZ?

A

Target Heart Rate Zone= one of the best ways to monitor cardio-respiratory endurance and exercise intensity.

THRZ
60-75%= build aerobic base and aids in recovery
76-85%= endurance training
86-95%= Anaerobic training

17
Q

What is MHR?

A

Maximum Heart Rate: maximum number of times your heart should beat per minute during exercise
220-your age=BPM

Above 85% your body will go anaerobic

18
Q

What is anaerobic exercise?

A

Anaerobic means to go without oxygen. While in this zone, you burn mostly carbohydrates. This will also increase your metabolism and burn fat. The anaerobic system’s capacity to produce energy is limited, but it can generate considerable ATP in a short period of time. For this reason, glycogen is the most important energy system for extremely intense exercise.

19
Q

What is ATP?

A

Adenosine Triphosphate = the basic form of energy used by cells to store and transfer energy. This is known as immediate “Explosive” energy system.

20
Q

What is glycogen?

A

The major fuel source during most forms of intense exercise. This also serves as storage form from glucose and is used as fuel. Whenever your body breaks down glycogen, lactic acid is produced.

21
Q

What are the 4 components of HIIT training?

A
  1. ) Distance= time or distance of exercise intervals
  2. ) Repetition= the number of times repeating the exercise
  3. ) Intensity= the speed of performing the exercise
  4. ) Rest = time spent recovering between exercises
22
Q

What is RPE?

A

Rate of Perceived Exertion= a system to monitor exercise intensity by assigning a number to the subjective perception of target intensity

10= Max Effort Activity
9= Very Hard Activity
7-8= Vigorous Activity
4-6= Moderate Activity
2-3= Light Activity 
1= Very Light Activity
23
Q

What are benefits of regular exercise?

A
  • Decrease risk of heart disease
  • Decrease risk of high BP
  • Reduce body fat
  • Decrease LDL
  • Increase HDL
  • Helps control diabetes
  • Helps sleep better
  • Reduces anxiety & depression
24
Q

What is BMI?

A

Body Mass Index= a reliable way to determine and calculate whether a person has too much body fat.

25
Q

How do you calculate BMI?

A

Imperial BMI Formula= Weight (LBS)/Height (Inches) Squared x 703

Healthy: 18.5-24.9
Overweight: 25-29.9
Obese: over 30

26
Q

How muscles are there in your body?

A

Over 600

27
Q

What are the 3 types of muscles?

A
  • Smooth= involuntary (you cannot control these= stomach, digestive)
  • Cardiac= your heart
  • Skeletal= voluntary (you can control)
28
Q

Muscles/Tendons/Ligaments

A
  • Skeletal muscles= are held together to the bone with the help of TENDONS
  • Tendons= are elastic tissue that connect the muscle to the bone
  • Ligaments= hold the tendons in place and stabilize the joints and are made of connective tissue that connect the bone to the bone

COMMON INJURIES: Achilles, groin strain, shin splint, low back pain, plantar fasciitis, IT band (knee)

29
Q

What is BMR?

A

Basic Metabolic Rate=number of calories required to keep your body functioning at rest

30
Q

What are the 3 types of stretching?

A
  1. ) Ballistic- bouncing (not recommended)
  2. ) Static- hold
  3. ) Dynamic- moving or swinging motions
31
Q

What is PRICE?

A 
P: Protect
R: Rest
I: Ice
C: Compression
E: Elevate
32
Q

What are reasons to call 911?

A
  • Shortness of breath
  • Chest pain
  • Change of vision or speech
  • Convulsions
  • Fainting
  • Seizure
  • Inability to move arm or leg
33
Q

Muscles are made of elastic tissue. True or false.

A

True- muscle fibers are elastic tissue.

34
Q

Tendonitis is when tendons are stretched. True or false.

A

False. It is when tendons are ruptured, torn, or inflamed.

35
Q

What is considered good overall cholesterol?

A

A desirable cholesterol number is to remain below 200 mg/DL.

36
Q

When doing an isotonic contraction, the muscle contracts and..

A

Shortens. Examples- push-ups, squats, bicep curls

MAX Cert (3 decks)

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