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KIN 121 > Final Exam > Flashcards

Final Exam Flashcards

1
Q

primary roles of cardiovascular system (4)

A

transport oxygen from lungs to tissues
to transport CO2 from tissues to the lungs
to transport nutrients
to excrete waste

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2
Q

what kind of muscle is the heart composed of

A

Cardiac muscle

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3
Q

What are the three main energy systems in the body?

A

Stored phosphocreatine (PC)
Anaerobic glycolysis
Aerobic (oxidative) formation of ATP

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4
Q

What molecule provides the energy necessary for muscular contractions

A

Adenosine Triphosphate (ATP).

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5
Q

How does the anaerobic glycolysis system provide energy?

A

By breaking down glycogen or glucose in the absence of oxygen, producing 2 ATP molecules per glucose molecule and lactic acid as a byproduct.

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6
Q

What are the advantages of the aerobic (oxidative) energy system?

A

High ATP yield (36 ATP per glucose molecule, up to 460 ATP per fat molecule).
Sustainable for prolonged low-intensity exercise.
Byproducts are non-toxic (CO2 and water).

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7
Q

What is the primary source of energy during short, high-intensity activities like sprinting?

A

Stored ATP and phosphocreatine (PC).

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8
Q

What are the key adaptations of the aerobic system to training?

A

Increased oxidative enzymes and mitochondrial number/efficiency.
Higher glycogen and triglyceride storage.
Improved oxygen delivery through more capillaries and myoglobin.

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9
Q

What is VO2 max, and why is it significant?

A

VO2 max is the maximum volume of oxygen that can be consumed per minute per kilogram of body weight, indicating aerobic power and fitness level.

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10
Q

What factors limit the anaerobic glycolysis system?

A

Accumulation of lactic acid, leading to increased acidity.
Limited glycogen stores.

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11
Q

What is the Krebs Cycle, and where does it occur?

A

The Krebs Cycle occurs in the mitochondria and produces ATP, CO2, and water

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12
Q

What energy system does the Krebs Cycle occur in?

A

Part of the aerobic energy system.

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13
Q

How does carbohydrate consumption contribute to energy production?

A

Broken down into glucose, which can be stored as glycogen and utilized in anaerobic and aerobic pathways for ATP production.

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14
Q

What are the four chambers of the heart

A

Left/Right Atrium
Left/Right Ventricle

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15
Q

Function of the Left Ventricle

A

Pumps oxygenated blood through the entire body

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16
Q

Function of the Left Atrium

A

Receives oxygenated blood and pumps it into the left ventricle

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17
Q

Function of the Right Ventricle

A

Pumps deoxygenated blood a short distance to the lungs

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18
Q

Function of the Right Atrium

A

Receives deoxygenated blood from the body and pumps it into the right ventricle

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19
Q

What is the function of the sinus node in the heart?

A

generates an action potential that causes the heart muscles to contract, governing the rhythm of the heartbeat.

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20
Q

How does blood flow through the heart?

A

Right atrium → Right ventricle → Pulmonary arteries → Lungs → Pulmonary veins → Left atrium → Left ventricle → Aorta → Body.

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21
Q

Main types of blood vessels

A

Arteries, capillaries, and veins

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22
Q

Arteries

A

Carry blood away from the heart

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23
Q

Capillaries

A

Facilitate the exchange of oxygen, nutrients, and waste products.

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24
Q

Veins

A

Carry blood back to the heart.

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25
Q

Systolic vs Diastolic

A

systolic = pressure when ventricles contract
diastolic = pressure when ventricles relax

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26
Q

average systolic / diastolic

A

120 mmHg / 80 mmHg

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27
Q

How does the skeletal muscle pump aid blood circulation?

A

It pushes blood through veins using the contraction of nearby muscles, aided by valves that prevent backflow.

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28
Q

blood travels to the lungs through

A

pulmonary arteries

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29
Q

blood enters the left atrium via

A

pulmonary veins

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30
Q

the right atrium receives deoxygenated blood via

A

the superior and inferior vena cava

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31
Q

once blood is oxygenated, where does the left ventricle pump it to

A

aorta

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32
Q

the action potential from the sinus node travels through the two atria and two ventricles via

A

The a-v node and purkinje fibres

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33
Q

neural control over HR is also through the

A

Autonomic (involuntary) nervous system

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34
Q

tachycardia

A

persistent resting HR > 100

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35
Q

brachycardia

A

persistent resting rate < 60

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36
Q

cutoff for blood pressure

A

144/94

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37
Q

stroke volume

A

volume from left ventricle = ml/beat

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38
Q

cardiac output

A

HR x Stroke volume

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39
Q

Heart rate increases during exercise based on

A

exercise intensity, directly proportional

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40
Q

max HR estimated using

A

220 bpm minus age

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41
Q

after 15 yrs of age, HR decreases ____

A

1 beat per year

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42
Q

arteries –> __________ –> capillaries

A

arterioles

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43
Q

What are the components of blood, and their primary functions?

A

Plasma: Transports nutrients, hormones, and waste.
Red blood cells: Transport oxygen and remove carbon dioxide using hemoglobin.

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44
Q

single red blood cell or ______

A

erythrocytes

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45
Q

What changes occur in the heart with endurance training?

A

Hypertrophy of ventricles.
Increased stroke volume.
Lower resting heart rate (e.g., 40-60 bpm in athletes).

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46
Q

What happens to the cardiovascular system during exercise?

A

Increased venous return enhances ventricular contraction.

hypertrophy of ventricles, increasing stroke volume and lowering resting heart rate.

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47
Q

role of respiratory system

A

deliver oxygenated air to blood and remove CO2 from blood

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48
Q

Respiratory system includes

A

Lungs
Passageways
Muscles

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49
Q

Respiration means

A

Ventilation, gas exchange and oxygen utilization by tissues for cell resp

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50
Q

what side of the lungs is bigger

A

right lung is larger, because heart takes up more space on the left side

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51
Q

functional zones of the resp system

A

Conduction zone
Respiratory zone

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52
Q

Conduction Zone

A

air passages that filter, humidify, and transport air

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53
Q

respiratory zone

A

site of gas exchange

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54
Q

How does the diaphragm contribute to inhalation?

A

The diaphragm contracts and flattens, increasing chest cavity volume and decreasing pressure, drawing air into the lungs.

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55
Q

What happens to carbon dioxide in the respiratory system during gas exchange?

A

Carbon dioxide diffuses from the pulmonary capillaries into the alveoli and is then exhaled.

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56
Q

How do respiratory receptors respond during exercise?

A

Receptors in the aortic and carotid arteries sense changes in partial pressures of CO2, O2, and blood pH, signaling the brain to adjust breathing rate and depth.

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57
Q

What is hemoglobin’s role in oxygen transport?

A

Hemoglobin in red blood cells binds oxygen in the lungs and releases it to tissues, facilitating oxygen delivery during physical activity.

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58
Q

How does physical training affect lung capacity and volume?

A

Training increases lung capacity and efficiency, allowing for greater oxygen uptake and gas exchange.

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59
Q

What is the effect of exercise on the respiratory system?

A

Increases respiratory rate and depth.
Enhances oxygen delivery to muscles.
Improves elimination of metabolic by-products like CO2 and lactic acid.

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60
Q

components of the conducting zone?

A

Nose and mouth.
Pharynx and larynx.
Trachea.
Bronchi and bronchioles.

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61
Q

What are alveoli

A

tiny air sacs in the lungs where gas exchange occurs. They are surrounded by capillaries, allowing oxygen to diffuse into the blood and carbon dioxide to diffuse out.

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62
Q

How does gas exchange occur in the alveoli?

A

Oxygen diffuses from the alveoli into deoxygenated blood in the capillaries.
Carbon dioxide diffuses from the blood into the alveoli to be exhaled.

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63
Q

What role do the external intercostal muscles play in respiration?

A

They elevate the ribs during inhalation, increasing the chest cavity volume and helping to draw air into the lungs.

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64
Q

What is the respiratory tree, and what does it include?

A

includes the trachea, bronchi, and bronchioles, which branch progressively smaller and lead to the alveoli.

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65
Q

How is oxygen transported in the blood?

A

Most oxygen (about 98%) is chemically bonded to hemoglobin in red blood cells.

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66
Q

What is the role of chemoreceptors during exercise?

A

Chemoreceptors in the aortic and carotid arteries detect changes in CO2, O2, and pH levels, signaling the brain to adjust respiration and heart rate.

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67
Q

What is the Bohr effect, and how does it help during exercise?

A

The Bohr effect is the increased release of oxygen from hemoglobin due to higher temperatures and lower pH during exercise, enhancing oxygen delivery to muscles.

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68
Q

How do the ribs and diaphragm work together during exhalation?

A

The diaphragm relaxes and moves upward, and the ribs lower, reducing chest cavity volume and increasing pressure to push air out of the lungs.

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69
Q

How many times do the bronchioles branch within the lungs?

A

The bronchioles branch over 23 times

70
Q

What are the by-products of aerobic respiration?

A

Carbon dioxide (CO2) and water (H2O)

71
Q

What is aerobic fitness?

A

ability to produce energy through improved oxygen delivery to working muscles, involving the cardiovascular and respiratory systems.

72
Q

What are the major effects of aerobic training on the cardiovascular system?

A

Increased red blood cell count.
Increased stroke volume and hypertrophy of the left ventricle.
More capillaries and surface area in muscles.
Greater oxygen extraction in muscles.

73
Q

What are the metabolic adaptations to aerobic training?

A

Increased storage of glycogen and triglycerides.
Enhanced fat utilization as a fuel source.
More mitochondria and enzymes in muscle tissues.

74
Q

How is Target Heart Rate (THR) calculated using the Karvonen Equation?

A

THR = [(Max HR - Resting HR) x Intensity] + Resting HR.

Example for 22-year-old at 60% intensity:
THR = [(220 - 22) - 78] x 0.6 + 78 = 150 bpm.
75
Q

What is the FITT principle for aerobic training?

A

Frequency: 5 days per week.
Intensity: At or above target heart rate or moderate-to-vigorous intensity.
Time: At least 30 minutes of continuous exercise.
Type: Activities involving large muscle groups, rhythmic and continuous.

76
Q

What is MET and its significance?

A

MET (Metabolic Equivalent): 1 MET = resting oxygen consumption (~3.5 ml/kg/min).
Example: 10 METs = running 1 km in 5 minutes.

77
Q

What are the average VO2 max values for men and women under 30 years?

A

Men: 34-54 ml/kg/min.
Women: 30-50 ml/kg/min.

78
Q

Q: What is the role of the digestive system?

A

A: To produce energy and transfer nutrients, water, and electrolytes into the body.

79
Q

Q: What are the four processes of the digestive system?

A

A: Digestion, secretion, absorption, and motility.

80
Q

Q: What is digestion?

A

A: Breaking down food into absorbable molecules.

81
Q

Q: What is secretion in the digestive system?

A

A: Release of digestive substances like saliva, HCl, and bile.

82
Q

Q: What is absorption?

A

A: Uptake of digested nutrients into blood or lymph.

83
Q

Q: What is motility in the digestive system?

A

A: Movement and mixing of food through the digestive tract.

84
Q

Q: What is the role of hydrochloric acid in the stomach?

A

A: To dissolve food and kill bacteria.

85
Q

Q: What is the function of saliva?

A

A: It moistens food and contains amylase to break down carbohydrates.

86
Q

Q: What does the stomach secrete?

A

A: Hydrochloric acid (HCl) and pepsin.

87
Q

Q: What are the three parts of the small intestine?

A

A: Duodenum, jejunum, and ileum.

88
Q

Q: What does the liver produce, and what is its function?

A

A: Bile; it helps digest fats.

89
Q

Q: Where is bile stored?

A

A: In the gall bladder.

89
Q

Q: What happens in the large intestine?

A

A: Water is reabsorbed, and waste is concentrated.

90
Q

Q: What does the pancreas secrete?

A

A: Digestive enzymes and alkaline fluid.

91
Q

Q: What is peristalsis?

A

A: Involuntary muscle contractions that move food through the digestive system.

92
Q

Q: What enzyme in saliva begins carbohydrate digestion?

A

Amylase

93
Q

Q: What is the role of bile salts?

A

A: To aid in the digestion and absorption of fats.

94
Q

Q: What protects the small intestine from stomach acid?

A

A: Alkaline fluid from the pancreas.

95
Q

Q: What are feces primarily composed of?

A

A: Bacteria and undigested material like fiber.

96
Q

Q: How does the digestive system contribute to muscle function?

A

A: It provides nutrients needed to generate energy (ATP) and build muscle proteins.

97
Q

Q: What are the six essential nutrients?

A

A: Carbohydrates, proteins, fats, vitamins, minerals, and water.

98
Q

Q: What does “essential nutrients” mean?

A

Nutrients the body cannot produce or cannot produce in sufficient quantities, so they must come from food.

99
Q

How is energy measured in food?

A

In kilocalories (Calories). One kilocalorie is the energy needed to raise the temperature of 1 kg of water by 1°C.

100
Q

What is the primary source of energy for the body? (How many kcal/g)

A

Carbohydrates, providing 4 kcal per gram.

101
Q

What are the two types of carbohydrates?

A

Simple carbohydrates (e.g., sugars) and complex carbohydrates (e.g., starches, fiber).

102
Q

How is excess carbohydrate stored?

A

As glycogen in muscles and liver, or as fat when storage capacity is exceeded.

103
Q

What are proteins primarily used for in the body?

A

Building and repairing tissues, producing enzymes, and supporting immune function.

104
Q

What is a complete protein?

A

A protein source that provides all essential amino acids, such as meat, fish, eggs, and dairy.

105
Q

How many kcal per gram do fats provide?

A

9 kcal per gram.

106
Q

What is the difference between saturated and unsaturated fats?

A

Saturated fats are solid at room temperature and can raise LDL cholesterol, while unsaturated fats are liquid and can lower LDL cholesterol.

107
Q

What are vitamins essential for?

A

Regulating metabolism and supporting growth and development.

108
Q

What are the two types of vitamins?

A

Water-soluble and fat-soluble

109
Q

Water soluble vitamins

A

B and C

110
Q

Fat Soluble Vitamins

A

A, D, E, K

111
Q

What do minerals do in the body?

A

Support bone health, regulate muscle and nerve function, and contribute to energy production.

112
Q

Why is water important for the body?

A

It aids in digestion, nutrient transport, temperature regulation, and waste elimination.

113
Q

What are the two types of dietary fiber?

A

Soluble fiber (lowers cholesterol) and insoluble fiber (aids in digestion).

114
Q

Q: What is the energy-balance equation?

A

A: Energy intake (Calories from food) vs. energy expenditure (Calories burned).

115
Q

Q: What is Basal Metabolic Rate (BMR)?

A

A: The minimum energy required to maintain vital body functions at rest.

116
Q

Q: What factors affect BMR?

A

A: Age, sex, body composition, and pregnancy.

117
Q

What are the benefits of exercise for weight management?

A

Burns Calories.
Increases metabolic rate.
Preserves lean muscle mass.

118
Q

What are common causes of obesity?

A

Overeating.
Lack of exercise.
Excess screen time.
Genetic factors.

119
Q

What is BMI, and what are its classifications?

A

BMI = weight (kg) / height² (m).
BMI ≥ 30: Obese.
BMI > 25: Increased risk of disease.

120
Q

What are general exercise guidelines for fat loss?

A

Use large muscle groups.
Exercise daily for at least 30 minutes.
Focus on moderate-to-high intensity activities.

121
Q

What are the health risks associated with obesity?

A

Increased risk of coronary disease, stroke, hypertension, diabetes, and osteoarthritis.

122
Q

What is Canada’s Food Guide’s key principle?

A

Eat a variety of healthy foods, limit highly processed foods, and make water the drink of choice.

123
Q

What dietary changes can help reduce body fat?

A

Eat high-fiber, nutrient-dense foods.
Reduce added sugars and saturated fats.
Drink sufficient water.

124
Q

Q: What are the two major types of eating disorders?

A

Anorexia nervosa and bulimia nervosa.

125
Q

What are short-term effects of caloric restriction?

A

Weight loss, reduced metabolism, lack of energy, and irritability.

126
Q

What are common pressures leading to eating disorders?

A

Cultural pressures to be thin and media influence.

127
Q

What are potential negative effects of chronic dieting?

A

Increased body fat, menstrual irregularities, metabolic alterations, and low self-esteem.

128
Q

What is anorexia nervosa?

A

A disorder characterized by inadequate food intake, avoidance of meals, and excessive exercise

129
Q

What are common symptoms of anorexia nervosa?

A

Low body weight (less than 85% of normal), dry skin, and reduced bone mass.

130
Q

What is bulimia nervosa?

A

A disorder involving binge eating followed by purging through vomiting, laxatives, or excessive exercise.

131
Q
A
132
Q

What are symptoms of bulimia nervosa?

A

Secretive eating, weight fluctuations, and nervous behavior after meals.

133
Q

What are warning signs of eating disorders in athletes?

A

Excessive weight concerns, distorted body image, and unusual eating rituals

134
Q

What physical problems can result from eating disorders?

A

Tooth decay, kidney damage, electrolyte imbalances, and dehydration.

134
Q

What psychological issues are associated with eating disorders?

A

Low self-worth, mood swings, perfectionism, and feelings of guilt or shame.

135
Q

What are the five components of health-related physical fitness?

A

Cardiorespiratory endurance
Muscular strength
Muscular endurance
Flexibility
Body composition

136
Q

What is the definition of wellness?

A

A deliberate effort to stay healthy and achieve the highest potential for well-being by balancing components of health.

137
Q

What are the leading causes of death in Canada that physical activity can help prevent?

A

Heart disease, stroke, hypertension, and type II diabetes.

138
Q

What is the current grade for Canadian children’s overall physical activity?

A

A “D+” according to the 2024 ParticipACTION report.

138
Q

How much physical activity is recommended for children aged 5-11 years?

A

At least 60 minutes of moderate-to-vigorous activity per day.

139
Q

What percentage of Canadian adults meet physical activity guidelines?

A

Only about 20% meet the recommended guidelines.

140
Q

What is physical activity?

A

Bodily movement produced by skeletal muscles requiring energy expenditure.

141
Q

How does wellness differ from physical health?

A

Wellness encompasses a balance of physical, emotional, intellectual, spiritual, and social health, while physical health focuses on freedom from disease and fitness

142
Q

What is cardiorespiratory endurance?

A

The ability of the heart, lungs, and blood vessels to supply oxygen to muscles during sustained physical activity.

143
Q

What are the six principles of fitness training?

A

Progressive overload
Reversibility
Specificity
Periodization
Individuality
Recovery

144
Q

What is progressive overload?

A

Gradually increasing training demands to improve physical and neural functions.

145
Q

What is reversibility?

A

The loss of training adaptations due to insufficient training or inactivity.

146
Q

What does the SAID principle stand for?

A

Specific Adaptations to Imposed Demands.

147
Q

What is periodization in training?

A

Adjusting volume and intensity over time to prevent overtraining and maximize performance.

148
Q

What is the importance of recovery in training?

A

Adaptations occur during recovery, not during the workout itself.

149
Q

What is a general work-to-rest ratio for strength training?

A

1:5 (e.g., 30 seconds work with 2.5 minutes rest).

150
Q

What factors influence training individuality?

A

Maturity, fitness level, motivation, strengths/weaknesses, and training environment.

151
Q

How can training intensity be increased in endurance training?

A

By decreasing the time to complete a set distance or increasing the percentage of VO2 max

152
Q

What are the three phases of injury healing?

A

Inflammatory Response Phase
Fibroplastic Repair Phase
Maturation-Remodeling Phase

153
Q

What are the signs of the inflammatory response phase?

A

Redness, swelling, pain, increased temperature, and loss of function.

154
Q

What is R.I.C.E., and when is it used?

A

Rest, Ice, Compression, Elevation—used to treat acute injuries like contusions or sprains.

155
Q

What is the fibroplastic repair phase?

A

Granulation tissue fills the gap, and collagen fibers are deposited to repair the injury.

156
Q

What is the maturation-remodeling phase?

A

Remodeling and realignment of scar tissue along tensile stress lines to restore function.

157
Q

What is a contusion?

A

A bruise caused by compressing soft tissue, often leading to discoloration and swelling.

158
Q

What is the difference between a strain and a sprain?

A

Strain: Injury to muscle or tendon.
Sprain: Injury to a ligament.

159
Q

What is a dislocation?

A

When joint surfaces come apart due to excessive force, stretching or tearing supporting structures.

160
Q

What are the types of fractures?

A

Closed fracture.
Open fracture
Stress fracture
Avulsion fracture

161
Q

closed fracture

A

stays within soft tissue

162
Q

open fracture

A

protrudes through skin

163
Q

stress fracture

A

from repeated low loads and overuse

164
Q

avulsion fracture

A

ligament/tendon pulls a bone chip

165
Q

what is a concussion

A

A brain injury caused by violent shaking, leading to confusion and temporary loss of brain function.

166
Q

What are overuse injuries?

A

Injuries caused by repeated low-magnitude loads, poor technique, or insufficient recovery.

167
Q

What is a stress fracture?

A

A small crack in the bone from repeated low-magnitude forces, different from shin splints.

168
Q

How can injuries be prevented?

A

Use protective equipment.
Warm up and cool down.
Stay fit and flexible.
Eat well and rest adequately.

KIN 121 (3 decks)

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