Midterm 2 Flashcards
1
Q
What is cardiorespiratory endurance?
A
Ability for circulatory and respiratory system to supply oxygen and fuel to body during sustained physical activity
2
Q
What does the circulatory system consist of?
A
Heart, veins, arteries and capillaries
3
Q
What is the pericardium?
A
Thin, closed outer sac that surrounds heart
4
Q
What is the myocardium?
A
Muscular middle layer that surrounds heart
5
Q
What is the endocardium?
A
Thin, inner layer that lines heart
6
Q
What are the four valves of the heart?
A
Tricuspid, mitral/bicuspid, pulmonary valve, aortic valve
7
Q
What is the aorta?
A
Artery that gives oxygenated blood to the body
8
Q
What is oxygenated blood?
A
O2 rich blood
9
Q
What is the SA node/pacemaker?
A
Collection of specialized tissue that generates electrical signal, causes heart to contract and pump blood independently
10
Q
What is autoregulation?
A
Self-regulation
11
Q
What do arteries do?
A
Carry blood away from heart; oxygenated blood
12
Q
What are arterioles?
A
Small arteries, increase resistance to blood flow and increased blood pressure
13
Q
What are capillaries?
A
Blood vessels that circulate blood all over cell
14
Q
What do veins do?
A
Deoxygenated blood to heart
15
Q
What happens to your body when blood pressure drops rapidly?
A
You feel dizzy because of the decrease in blood flow to the brain
16
Q
What is high pressure outflow?
A
Blood flow into a smaller and smaller vessel creating more pressure
17
Q
What is low pressure return?
A
Blood flow from small vessel to larger vessel
18
Q
What is venous return?
A
Blood returning through veins to heart
19
Q
What are the benefits of moving during cooldown phase of exercise?
A
Aid in venous return, prevent fainting, no rapid blood pressure fluctuation
20
Q
What is the function of blood?
A
Remove waste products, assist in thermoregulation, deliver hormone
21
Q
What is plasma?
A
Fluid in blood; mostly water and allows for circulation
22
Q
What is hemoglobin?
A
Oxygen carrier of the RBC
23
Q
What do bicarbonate ions do?
A
Prevent change in blood pH
24
Q
What is the goal of breathing?
A
Deliver O2 to tissues; remove CO2 from body
25
What is cardiac output?
Amount of blood ejected from heart per minute
## Footnote
HR x SV (Heart rate x Stroke Volume)
26
What is stroke volume?
Amount of blood ejected with each contraction of heart
27
What is heart rate?
Frequency at which heart contracts
28
What is max oxygen consumption / VO2max?
Max capacity of body to transport and utilize oxygen during max exercise
29
What are submaximal tests / field tests?
Similar to VO2max but does not reach max
## Footnote
Ex: Rockport Fitness Walking Test and mCAFT
30
What is heart rate reserve?
Difference between max heart rate and resting heart rate
## Footnote
As a percentage
31
Why are reserved methods preferred over heart rate max?
Because they include indirect measure of fitness
32
What happens if you do cardiorespiratory exercise beyond recommended?
Move from aerobic exercise to anaerobic exercise
33
What is the problem with vigorous, short physical activity?
Greater risk of injury
34
What is the problem with moderate, long physical activity?
Takes too long
35
Who is vigorous, short physical activity recommended for?
Athletes
36
Who is moderate, long physical activity recommended for?
Beginners; those who suffer from injury in the past
37
What is target heart rate?
Zone heart rate needs to reach to get optimal results from activity session
38
What is the Rating of Perceived Exertion (RPE)?
You rate the effort of your exercise on scale of 0-10 based on the physical sensations you feel during your workout
## Footnote
0 is lowest effort; 10 is max effort
39
What is the Talk Test?
Moderate intensity exercise: Can talk but can not sing while exercising
## Footnote
Vigorous-intensity exercise: Can not say a few words without struggling
40
What are METS?
Multiples of resting metabolism to monitor exercise intensity
41
What is caloric expenditure?
Estimate caloric cost of performing physical activity
42
What is a calorie?
Unit of heat produced when energy is spent
43
What is adenosine triphosphate (ATP)?
Energy in human body
44
What type of people has a larger caloric expenditure?
Large, men
45
What are the pros of walking?
- Easy
- Convenient
- No cost
- No skill required
- For all ages
- Little injuries
- Uses most major lower-body muscles
46
What are the cons of walking?
- Some injuries
- Not enough cardiorespiratory benefits
- Takes a long time
47
What are the pros of jogging/running?
- Convenient
- High cardiorespiratory benefits
- Low cost
- Little skill needed
48
What are the cons of jogging/running?
- Injuries
- Dangerous with roads + traffic
49
What are the pros of bicycling?
- For all ages
- Fewer injuries than running
50
What are the cons of bicycling?
- Hard to find a place to bike
- Costly (bike, helmet, bell etc.)
51
What are the pros of inline skating/rollerblading?
- Fun
- Work lower body muscles
52
What are the cons of inline skating/rollerblading?
- Need to learn
- Hard to find a place to do it
- Injuries
- Coasting through makes you lose aerobic effects
- Costly (skates, helmet, etc.)
53
What are the pros of swimming?
- Few injuries
- Work every part of body
- Refreshing
- For all ages
54
What are the cons of swimming?
- Need a body of water
- Need skill
- Painful
- Does not build bone density
55
What are the pros of cross-country skiing?
- Work our upper and lower body major muscles
- Low impact
56
What are the cons of cross-country skiing?
- Risk of infections
- Cold
- Need snow
- Downhill decrease aerobic effect
57
What are the pros of treadmill?
- Easy
- Easy on joints compared to walking/running outdoors
- Can watch TV
- Tech can monitor your progress
58
What are the cons of treadmill?
- Can fall off
- Expensive
59
What are the pros of stationary bicycle?
- Thigh workout
- Relax knees
- Easy
- Convenient
- Can watch TV
60
What are the cons of stationary bicycle?
- Expensive
61
What are the pros of rowing machine?
- Total body workout with major muscles
- Can watch TV
62
What are the cons of rowing machine?
- Need coordination
- Can hurt yourself
63
What are the pros of aerobic dancing?
- Fun
- Low injury rate
- So many different types
64
What are the cons of aerobic dancing?
- Injuries
- Costly
65
What are muscle-strengthening activities?
Activities causing skeletal muscle to contract against resistance, leads to increase strength and endurance
66
What are skeletal/voluntary muscles?
Joined to bones by tendons
67
What are tendons?
Bundles of tough fiber
68
What are protein filaments?
Strand of actin and myosin that allow muscle to contract and relax
69
What is actin?
Thin filaments
70
What is a sarcomere?
Functional unit of muscle cell
71
What is myosin?
Thick filaments that must connect with actin for muscle movement to occur
72
What are slow-twitch fibers?
Slow contraction time and high resistance to fatigue
## Footnote
For endurance activities
73
What are fast-twitch fibers?
Quick contraction time and low resistance to fatigue; use glycogen instead of O2
## Footnote
For strength and power; Rapid movement for short period
74
What is a motor unit?
Single nerve; all corresponding muscle fibers innervate it
75
What are the characteristics of slow-twitch motor units?
Few muscle fibers, smaller
76
What are the characteristics of fast-twitch motor units?
More muscle fibers, larger
77
What are the three types of muscle action?
Static contraction, concentric muscle contraction, eccentric muscle contraction
78
What is static contraction?
Conscious nerve impulses actively increase voluntary muscle tension without moving points of muscle origin and insertion
79
What is concentric muscle contraction?
Muscle length shortens under tension against counterforce less than that of contraction
80
What is eccentric muscle contraction?
Muscle contraction involving external force lengthens muscle
81
What is an agonist?
Primary mover; responsible for primary action of muscle movement
82
What is an antagonist?
Muscle resists agonist; help to maintain joint integrity
83
What are synergists?
Muscle that assists agonist
84
What is a neutralizer?
Muscle that prevents unwanted activity in muscles not directly involved in performing movement
85
What are the four factors contributing to muscle strength and size?
Muscle-strengthening activities, diet, genetics, hormones
86
What are muscle-strengthening activities?
Activities that make muscles do more work than they are used to
87
What is somatotype?
Kind of body type you have that is determined by genes
88
What are mesomorphs?
Somatotype geared toward being muscular
89
What are ectomorphs?
Somatotype geared towards being skinny
90
What are endomorphs?
Somatotype geared towards being fat
91
What is static/isometric resistance exercise?
Length of muscle does not change; no visible movement at joint
## Footnote
Ex: Pushing against a wall
92
What is dynamic resistance exercise?
Length of muscle changes
93
What is dynamic constant external resistance (DCER) | Isotonic resistance training?
Form of resistance training where external resistance or weight does not change and both lifting and lowering phase occur during each repetition
94
What are the pros of weight machines?
- Convenient
- Safe
- No spotter needed
- Easy to use
- Good for beginners
- Easy to adjust
- Easy to isolate specific muscle group
95
What are the cons of weight machines?
- Expensive
- Need a lot of space
- Does not allow natural movement
96
What are the pros of free weights?
- Inexpensive
- Need little space
- Allow for a variety of exercises
97
What are the cons of free weights?
- Less safe
- Need balances
- Need spotters
- Cause blisters and calluses
- Allow cheating with swinging motions
98
What is isokinetic resistance training?
Contraction where speed of movement is fixed and resistance varies with force exerted
99
What are the cons of isokinetic resistance training?
Expensive equipment, lack of access to equipment, can not isolate individual muscle groups easily
100
What is plyometrics?
Resistance training that uses rapid dynamic eccentric contraction and stretching of muscles followed by rapid dynamic concentric contraction
101
What is the Valsalva maneuver?
Condition that occurs when you hold your breath and exert force
102
What does the Valsalva maneuver cause?
Higher bp
## Footnote
Increase risk of stroke, heart attack and hemorrhage
103
What is setup?
Doing things before a workout to lower the risk of injury
104
What is a spotter?
Person to assist you during a workout
105
What is muscular strength?
Amount of force muscle/muscle group exert with single max effort
106
What is muscular endurance?
Ability of muscle/muscle group to continue the repeated force against resistance over time
107
What is power?
Work accomplished at high rate of speed
108
What is progressive resistance exercise (PRE)?
Logical and systematic application of overload principal
109
What is time in relation to resistance training?
Number of reps and sets you do and how long you rest between them
110
What are compound/tri-sets?
Performing 2/3 exercises in row that work same muscle groups with little/no rest between
## Footnote
Resistance exercise technique
111
What is supersetting?
Perform 2 different exercises targeting 2 different muscles with little/no rest between
## Footnote
Resistance exercise technique
112
What is periodization?
Planned manipulation of resistance training program at regular time intervals to bring about optimals
113
What is a macrocycle?
Longest cycle
114
What is a multi-joint exercise?
Any movement where body changes angle of joints
115
What is circuit weight training?
Series of stations where you can perform different resistance training exercises
116
What is flexibility?
Ability to move joint/s through complete range of motion
117
What are the pros of stretching?
- Relieve stress
- Promote good posture
- Reduce injury
- Help in balance
- Increase blood circulation
- Speed up recovery
- Make you less prone to falling
118
What is a hinge joint?
Joint that allows movement in only one plane
119
What is a ball and socket joint?
Joint allowing rotation in every angle
## Footnote
Ex: Shoulder and hip
120
What is a gliding joint?
Joint allowing two flat bones to slide over each other
121
What is a condyloid joint?
Joint allowing head to nod and fingers to bend
122
What is a saddle joint?
Joint allowing thumb to touch all other fingers
123
What counts as soft tissue?
Muscles, tendons, ligaments, cartilage, fat and skin
124
What is elasticity?
Resistance of deformation, quickly returning to normal shape
125
What is compliance?
Ease at which material is elongated or stretched
126
How to increase elastic properties of muscles?
Warm them up with a warmup exercise
## Footnote
Cold does the opposite
127
What are proprioceptors?
Sense receptors that provide feedback to CNS
128
What are stretch receptors?
Located in thick portion/belly of muscle; detect stretch in muscle
129
What is the stretch reflex?
Reflexive response to force stretches that cause muscle to contract
130
What are Golgi tendon organs?
Sense receptors sensitive to contractions; cause reflexive relaxation in muscle
131
What sex is more flexible?
Women
132
What is active stretching?
You are applying force for stretch
133
What is passive stretching?
Need device or partner to apply force to stretch
134
What is static stretching?
Elongating muscle and holding position
## Footnote
Ex: Hands over head for a while
135
What is ballistic stretching?
Uses a bouncing motion to stretch muscle beyond its normal range
## Footnote
Ex: High kicks
136
What is proprioceptive neuromuscular facilitation (PNF) stretching?
Using and integrating nervous and muscular systems to enhance flexibility
137
What are multiple-joint stretches/exercises?
Exercise that stretches multiple muscle groups
138
What is tai chi?
Moving yoga and mediation combined
