Study Guide Test 3 – Flashcards
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Which of the following is one of the functions of the cardiorespiratory system?
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Circulates blood through the body, transporting oxygen, nutrients and other key substances to the organs and tissues that need them. Also carries away waste products so they can be used or expelled.
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Which of the following is a component of the cardiorespiratory system?
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heart, blood vessels, veins, and arteries.
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During systole, the heart is
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contracting. The atria contracts first, pumping blood into the ventricles. A fraction of a second later. the ventricles contract pumping blood into the lungs and the body. Systole is a contraction of the heart.
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A person's total blood volume is circulated about once every ________ seconds.
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60 seconds
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The small blood vessels that distribute blood throughout the entire body are
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capillaries
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Alveoli serve what function in the lungs?
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Gas exchange for oxygen and carbon dioxide
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A typical resting heart rate for a normal individual is around
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50-90
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Olympic caliber athletes may be able to increase their metabolic rate by
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2000%
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Which of the following is an energy-containing nutrient
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Carbohydrates, fats, and proteins
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During digestion, most carbohydrates are broken down into
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glucose
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The storage form of carbohydrate in the liver, muscles, and kidney is
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glycogen - it is stored in the liver, muscles and kidneys. If glycogen stores are full and body's immediate need for energy is met, the remaining glucose is converted to fat and stored in the body's fatty tissues.
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Adenosine triphosphate (ATP) is defined as
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energy source for cellular processes
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An example of an activity that primarily uses the immediate energy system is
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weight lifting, shot-putting, rising from a chair or picking up a bag of groceries.
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The non-oxidative (anaerobic) energy system typically provides energy for
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high-intensity activities lasting for about 10 seconds to 2 minutes.
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The oxidative energy system produces ATP in structures called
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aerobic mitochondria
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Fat is utilized as a fuel more efficiently during periods of
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mild - low intensity activities Fit individuals use a greater proportion of fat as fuel because increased fitness allows people to do activities at lower intensities.
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Maximal oxygen consumption (VO2max) is
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the highest rate of oxygen consumption an individual is capable of during maximum physical effort, reflecting the body's ability to transport and use oxygen; measured in milliliters of oxygen used per minute per kilogram of body weight.
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Which of the following is NOT an immediate response to exercise?
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increased breathing, high-blood pressure, and higher heart-beat.
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Immediate effects of cardiorespiratory endurance exercise includes
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- Increasing # of capillaries in muscles - Training muscles to make the most of oxygen and fuel so they work more efficiently - Increasing the size/number of mitochondria in muscle cells. - Increasing cell's capacity - Promoting glycogen depletion and increasing the muscles ability to use lactic acid and fat as fuels.
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Long-term effects of regular cardiorespiratory exercise include
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Short-term changes in the body develop into more permanent adaptations
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As the result of regular endurance exercise, resting heart rate is often
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decreased - heart beats stronger/more blood per beat
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Endurance exercise can help to reduce
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blood pressure, glucose, cholesterol (low density lipoproteins)
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Compared to an older athlete, the VO2max of a sedentary college student is
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equal
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Regular moderate endurance exercise
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- Can improve maximal oxygen consumption - Can prevent osteoporosis and dementia (Alzheimer's) - Can improve bone strength
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Regular endurance exercise reduces the risk of type 2 diabetes by
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metabolizes (burns) excess sugar and makes cells more sensitive to the hormone insulin, which is involved in the regulation of blood sugar levels.
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Regular endurance exercise contributes to better control of body fat by
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using excess fat/calories stored in the body which helps stop weight gain
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An appropriate exercise heart rate for an average individual is ________ of maximum heart rate.
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220 - your age. subtracting 220 from your age.
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The most important exercise factor for achieving training effects
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level of intensity
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In addition to pulse counting, one may also monitor exercise intensity by using
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Speech talk test
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The recommended time (duration) of an endurance training workout is dependent on its
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intensity
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Appropriate cardiorespiratory endurance exercise does include
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running, walking, swimming
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Which of the following statements about a warm-up session is TRUE?
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should include low-intensity, whole body movements. An active warm-up of 5-10 minutes is adequate for most types of exercise. Warming up enhances performance and decreases chance of injury
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Cooling down after exercise is important to
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return the body to a non-exercising state. Helps maintain blood flow to the heart and brain as well as redirects blood from working muscles to other areas of the body
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During the initial phase of an exercise program, a beginner should
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exercise at the low end of your target heart rate zone. Begin with a frequency of 3-4 days per week and choose a duration appropriate for your fitness level
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Excessive loss of body fluid is called
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dehydration
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Which of the following requires immediate medical attention?
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heatstroke
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Recommended treatments of minor soft tissue injuries, such as bruises, does include
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RICE - Rest, Ice, Compression, Elevation
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Guidelines for preventing exercise injuries do include
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Train regularly, gradually increase intensity, duration, or frequency of your workouts. Proper rest between exercise sessions
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Blood pressure is greater during systole than during diastole.
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True
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The nonoxidative (anaerobic) energy system is used for high intensity activities lasting about 10 seconds to 2 minutes.
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True
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People who are fit have a higher resting heart rate than people who are unfit.
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False; People who are fit have a LOWER resting heart rate than people who are unfit.
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Exercise can help prevent cell damage caused by free radicals.
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True
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During short high-intensity activities, fat is the favored fuel.
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False; During short high-intensity activities, ATP is the favored fuel.
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Exercise reduces levels of high blood pressure.
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True
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Cardiovascular endurance exercise increases levels of low-density lipoproteins.
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False; Cardiovascular endurance exercise increases levels of HIGH-density lipoproteins.
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Regular endurance exercise helps protect against the development of the most common type of diabetes.
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True
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The total time (duration) of cardiorespiratory endurance exercise should be 20-60 minutes
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True
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It is best to stretch after the body temperature has been elevated
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True
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Thirst alone is a good indicator of how much you need to drink for intense exercise.
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False; drink at least 2 cups of water 2 hours before exercise and drink at least 1 cup every 20-30 mins during exercise
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In treating a soft tissue injury, ice should not be left on one spot for more than 20 minutes.
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True
