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SPSC 1103 > Week 3- Cardiorespiratory system > Flashcards

Week 3- Cardiorespiratory system Flashcards

1
Q

What is the cardiorespiratory system composed of?

A

1) Cardiovascular/ Circulatory system (Heart/Blood vessels)
2) Respiratory system (lungs/ related muscles)

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2
Q

What is the function of the cardiorespiratory system?

A

1) Deliver oxygen/ nutrients throughout the body
2) Remove waste products (ex: CO2)

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3
Q

What challenges the cardiorespiratory system?

A

Exercise, by increasing the demand for oxygen and nutrients in working muscles.

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4
Q

What is the systemic circuit / functions?

A
  • Left side of the heart
  • Pumps oxygenated blood to the tissues
  • Brings deoxygenated blood back to the heart
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5
Q

What is the function of arteries?

A

To carry oxygen rich blood away from the heart.

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6
Q

What is the function of capillaries?

A

To carry oxygen-depleted blood back to the heart.

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7
Q

What are capillaries?

A
  • Thin walled blood vessels
  • Oxygen/ nutrients pass through to tissues
  • Waste products pass back into he vascular system
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8
Q

What is the pulmonary circuit / functions?

A
  • Right side of heart
  • Pumps deoxygenated blood to the lungs
  • Brings oxygenated blood from the lungs back to the heart
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9
Q

How does the blood flow through the cardiorespiratory system?

A
  • Stroke volume
  • Cardiac Output
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10
Q

What is stroke volume?

A
  • The volume of blood (ml) pumped from the heart per heart beat.
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11
Q

What is cardiac output?

A
  • the volume of blood pumped by the heart per minute (mL blood/min) stroke volume and heart rate (SV X HR)
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12
Q

How do people typically take their heart rate?

A

1) Radial pulse
2) Carotid pulse

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13
Q

What is the function of Energy Systems (production)?

A
  • Fuel for muscle motion
  • Derived from breakdown of food
  • Energy released from breakdown of food creates compound called adenosine triphosphate (ATP)
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14
Q

What is adenosine triphosphate (ATP)?

A
  • Stored in muscles and cells in small amounts
  • Breakdown of ATP creates energy for body to move
  • Must have ATP for muscles to function
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15
Q

What are the two systems in muscles cells that produce ATP?

A

1) Aerobic
2) Anaerobic

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16
Q

What is the difference of aerobic and anaerobic?

A

Aerobic:

  • With oxygen
  • Primary system for cardiorespiratory endurance
  • Relies on oxygen for ATP
  • Can use fats, proteins, carbs to produce ATP
  • Supports prolonged exercise, with a shift from carbohydrates to fats as the primary energy source
  • Most daily activities rely on aerobic ATP production.

Anaerobic:

  • Without oxygen
  • Energy from exercise that is:
    1) SHORT duration and intense (10-120 sec)
    2) At the beginning of activity
  • Produced through glycolysis (breakdown of carbs)
  • Can only use carbs as energy source
17
Q

What is VO2 max?

A
  • Maximal aerobic capacity
  • The maximum amount of oxygen the body can take in and use during exercise
18
Q

What is the recommendation of VO2 max to use while training ?

A
  • 50-85% of VO2 max
19
Q

What improves when training is greater than 50% of one’s VO2 max?

A

cardiorespiratory improves (training threshold)

20
Q

What is reaches at VO2 max?

A

Maximum HR

21
Q

How do you calculate maximal HR?

A
  • HRmax = 220 – (age)
  • HRR (heart rate reserve) = HRmax – Resting HR
  • Calculate 65% to 85% of HRR and add RHR to obtain THR (Training heart rate)
22
Q

What are the responses to exercise?

A

1) HR increases
2) Stroke volume increases
3) Arteries dilate/expand
4) Breathing rate increases

23
Q

What are our adaptations to exercise?

A

1) Resting HR decreases
2) Maximum stroke volume increases
3) VO2 max increases
4) Respiratory muscle endurance improves
5) Muscles’ capacity to produce aerobic energy increases
6) Adaptations are lost/reversed if exercise is stopped for an extended period

24
Q

What are the Health Benefits of Cardiorespiratory Endurance?

A

1) Lower risk of heart disease
2) Reduced risk of type 2 diabetes
3) Lower blood pressure
4) Increased bone density
5) Increased energy
6) Improved well-being and self-esteem
7) Easier weight control
8) Better sleep

25
Q

What are some ways to evaluate Cardiorespiratory Endurance (field tests)?

A

1) Beep test
2) 1.5 mile run test
3) 1 mile walk test
4) Cycle ergometer test
5) step test

26
Q

How to Design your Aerobic Exercise Program

A

1) Set short/long term goals
2) Warm up
3) Use the FIIT principle
4) Cool down
5) Distinguish Main stages of the exercise program:
- Initial conditioning
- Progression
- Maintenance

SPSC 1103 (8 decks)

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