Fitness, health and exercise overall

Question 1

What is fitness?

Answer 1

The ability to meet the demands of the environment

Question 2

What is health?

Answer 2

A state of complete mental, physical and social well being

Question 3

What is exercise?

Answer 3

A form of physical activity which maintains or improves physical fitness

Question 4

3 stages of a warm up?

Answer 4

1. Pulse raiser
2. Stretch
3. Skill related exercise

Question 5

What is the point of a pulse raiser?

Answer 5

Gets blood and oxygen flowing to our working muscles

Question 6

What’s the point of a stretch?

Answer 6

Prevents injury

Question 7

What’s the point of a sport related exercise?

Answer 7

Gets your mind prepared for what you’re doing

Question 8

What’s the point of a cool down?

Answer 8

To prevent DOMS (delayed onset of muscle soreness) and remove waste product created from exercise (lactic acid and carbon dioxide)

Question 9

What is used by gyms to see if any medical conditions are present in new members

Answer 9

PAR-Q - 
Physical 
Activity 
Readiness
Questionnaire

Question 10

How do you work out max heart rate?

Answer 10

220 - age

Question 11

What’s the threshold of training?

Answer 11

60% - 80%

Question 12

What 5 things are in the cardiovascular system?

Answer 12

C apillaries
A rteries
H eart
V eins
B lood

Question 13

2 functions of the heart?

Answer 13

Remove waste products (Carbon Dioxide)

Supply body with oxygen and nutrients

Question 14

What is the heart rate?

Answer 14

Number of times the heart beats in a minute at rest

Question 15

What is ‘Brady Cardia’?

Answer 15

When the heart rate is below 60

Question 16

2 immediate response to exercise?

Answer 16

Increased breathing rate to get O2 to muscles

Deeper breathing to get more O2 in the lungs

Question 17

What is blood pressure?

Answer 17

The force exerted by circulating blood on the walls of the blood vessels

Question 18

What is systolic pressure?

Answer 18

Amount of pressure in the arteries when the heart contracts

Question 19

What is diastolic pressure?

Answer 19

Amount of pressure in the arteries when the heart is at rest

Question 20

What is pulse pressure?

Answer 20

Diastolic pressure

Question 21

When does adrenaline kick in?

Answer 21

Prior to the start of exercise

Question 22

What is the heart rate rest range?

Answer 22

60-80

Question 23

Why does adrenaline make us perform better?

Answer 23

The blood is already pumping to the muscles

Question 24

Cardiac Output = ?

Answer 24

Cardiac Output = SV X HR

Stroke Volume) X (Heart Rate

Question 25

6 Long term effects of exercise

Answer 25

``` Lower resting heart rate Lower Blood pressure Increased stroke volume Increased Cardiac output Faster heart rate recovery Healthier veins and arteries ```

Question 26

Why does heart rate drop as a long term effect of exercise?

Answer 26

The heart gets bigger so can exert more blood around the body each beat, working less as more blood comes out in one beat

Question 27

Larger heart = ?

Answer 27

Larger heart = Bigger ventricles | Bigger size of myocardium

Question 28

What is stroke volume?

Answer 28

Amount of blood that leaves the ventricles in one beat

Question 29

Why does stroke volume increase?

Answer 29

Because as the heart increases so does the amount of blood that is released from the ventricles.

Question 30

What is oxygen debt?

Answer 30

A temporary oxygen shortage in the body

Question 31

How does the oxygen combat oxygen debt?

Answer 31

Keeps breathing rate high to enable oxygen to get back into the bloodstream which helps disperse the lactic acid

Question 32

Why do we warm down?

Answer 32

To make our muscles squeeze and act as a pump to push oxygenated blood around the body

Question 33

What are the alveoli's surrounded by?

Answer 33

Capillaries

Question 34

What comes OUT of the alveoli and INTO the blood?

Answer 34

Oxygen

Question 35

What goes INTO the alveoli and OUT the blood?

Answer 35

Carbon Dioxide

Question 36

What happens when we inhale?

Answer 36

Intercostal muscles contract lifting the rib cage up and out. Diaphram contracts flattening to increase chest cavity size

Question 37

What happens when we exhale?

Answer 37

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