Fitness, health and exercise overall Flashcards
What is fitness?
The ability to meet the demands of the environment
What is health?
A state of complete mental, physical and social well being
What is exercise?
A form of physical activity which maintains or improves physical fitness
3 stages of a warm up?
- Pulse raiser
- Stretch
- Skill related exercise
What is the point of a pulse raiser?
Gets blood and oxygen flowing to our working muscles
What’s the point of a stretch?
Prevents injury
What’s the point of a sport related exercise?
Gets your mind prepared for what you’re doing
What’s the point of a cool down?
To prevent DOMS (delayed onset of muscle soreness) and remove waste product created from exercise (lactic acid and carbon dioxide)
What is used by gyms to see if any medical conditions are present in new members
PAR-Q - Physical Activity Readiness Questionnaire
How do you work out max heart rate?
220 - age
What’s the threshold of training?
60% - 80%
What 5 things are in the cardiovascular system?
C apillaries A rteries H eart V eins B lood
2 functions of the heart?
Remove waste products (Carbon Dioxide)
Supply body with oxygen and nutrients
What is the heart rate?
Number of times the heart beats in a minute at rest
What is ‘Brady Cardia’?
When the heart rate is below 60
2 immediate response to exercise?
Increased breathing rate to get O2 to muscles
Deeper breathing to get more O2 in the lungs
What is blood pressure?
The force exerted by circulating blood on the walls of the blood vessels
What is systolic pressure?
Amount of pressure in the arteries when the heart contracts
What is diastolic pressure?
Amount of pressure in the arteries when the heart is at rest
What is pulse pressure?
Diastolic pressure
When does adrenaline kick in?
Prior to the start of exercise
What is the heart rate rest range?
60-80
Why does adrenaline make us perform better?
The blood is already pumping to the muscles
Cardiac Output = ?
Cardiac Output = SV X HR
Stroke Volume) X (Heart Rate
6 Long term effects of exercise
Lower resting heart rate Lower Blood pressure Increased stroke volume Increased Cardiac output Faster heart rate recovery Healthier veins and arteries
Why does heart rate drop as a long term effect of exercise?
The heart gets bigger so can exert more blood around the body each beat, working less as more blood comes out in one beat
Larger heart = ?
Larger heart = Bigger ventricles
Bigger size of myocardium
What is stroke volume?
Amount of blood that leaves the ventricles in one beat
Why does stroke volume increase?
Because as the heart increases so does the amount of blood that is released from the ventricles.
What is oxygen debt?
A temporary oxygen shortage in the body
How does the oxygen combat oxygen debt?
Keeps breathing rate high to enable oxygen to get back into the bloodstream which helps disperse the lactic acid
Why do we warm down?
To make our muscles squeeze and act as a pump to push oxygenated blood around the body
What are the alveoli’s surrounded by?
Capillaries
What comes OUT of the alveoli and INTO the blood?
Oxygen
What goes INTO the alveoli and OUT the blood?
Carbon Dioxide
What happens when we inhale?
Intercostal muscles contract lifting the rib cage up and out.
Diaphram contracts flattening to increase chest cavity size
What happens when we exhale?
Intercostal muscles relax lowering the rib cage down and in.
Diaphram reduces going back into a dome shape reducing the size of the chest cavity
