Health M03 Test 3 – Flashcards
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Which of the following are functions of the cardiorespiratory system?
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Circulates blood through the body; transporting oxygen, nutrients, & other key substances to the organs and tissues that need them; carries away waste products
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Which of the following is a component of the cardiorespiratory system?
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Heart, blood vessels, respiratory system (lungs)
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During systole, the heart is...
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Contracting
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A person's total blood volume is circulated about once every _____ seconds.
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60
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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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Tiny air sacs in the lungs that allow the exchange of oxygen & carbon dioxide between the lungs and blood
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A typical resting heart rate for a normal individual is around
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50-90 beats/min
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Olympic caliber athletes may be able to increase their metabolic rate by
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2000% or more
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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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the simple sugar glucose
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The storage form of carbohydrate in the liver, muscles, and kidney is
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glycogen
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ATP is defined as
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the 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, picking up a bag of groceries, shot-putting
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The nonoxidative energy system typically provides energy for
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10 sec - 2 mins
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The oxidative energy system produces ATP in structures called
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mitochondria
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Fat is utilized as a fuel more efficiently during periods of
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mild, low intensity activities
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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 max. physical effort, reflecting the body's ability to transport and use oxygen
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Which of the following is an immediate response to exercise?
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INCREASED: levels of neurotransmitters, blood flow to brain, heart rate and stroke volume, pulmonary ventilation, energy (ATP) production, blood flow to skin, sweating, systolic BP, blood flow and oxygen transport to muscles, oxygen consumption. REDUCED: blood flow to stomach, intestines, liver and kidneys.
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Immediate effects of cardiorespiratory endurance exercise includes:
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INCREASED: levels of neurotransmitters, blood flow to brain, heart rate and stroke volume, pulmonary ventilation, energy (ATP) production, blood flow to skin, sweating, systolic BP, blood flow and oxygen transport to muscles, oxygen consumption. REDUCED: blood flow to stomach, intestines, liver and kidneys.
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Long-term effects of regular cardiorespiratory exercise include:
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INCREASED: self-image, brain function, stress management, sleep; heart size and resting stroke volume; ability to get air during exercise; sweat rate; # and size of mitochondria; density and breaking strength; blood volume and capillary density. REDUCED: resting heart rate; risk of colds; body fat; chance of type 2 diabetes; risk for low-back pain, injuries; resting BP; platelet sickness.
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As the result of regular endurance exercise, resting heart rate is often
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10-20 beats slower/min.
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Exercise endurance can help to reduce
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platelet sickness, blood pressure, triglycerides, resting heart rate; increases good blood pressure.
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Compared to an older athlete, the VO2max of a sedentary college student is
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the same.
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Regular moderate endurance exercise
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reduces risk of heart disease, cancer, diabetes, osteoporosis & dementia
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Regular endurance exercise reduces the risk of type 2 diabetes by
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metabolizing excess sugar and making 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 too better control of body fat by
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increasing daily caloric expenditure (energy)
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An appropriate exercise heart rate for an avg individual is ____ of max heart rate.
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between 65-90%
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The most important exercise factor for achieving training effects is
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intensity
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In addition to pulse counting, one may also monitor exercise intensity by using
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ratings of perceived exertion (RPE)
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The recommended time of an endurance training workout is dependent on its
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intensity
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Appropriate cardio respiratory endurance exercise does include
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activities that involve the rhythmic use of large-muscle groups for an extended period of time; jogging, swimming, group exercises
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Which of the following statements about a warm-up session is true?
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low-intensity, whole-body movements similar to those in the activity that will follow
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Cooling down after exercise is important to
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restore circulation to its resting state
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During the initial phase of an exercise program, a beginner should
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work on the duration rather than the intensity
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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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heat stroke, frostbite, hypothermia
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Recommended treatments of minor soft tissue injuries such as bruises does include
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RICE
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Guidelines for preventing exercise injuries do include
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train regularly, proper rest, drink fluids, warm up, stretch, proper equipment, lift correctly
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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 sec to 2 mins.
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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
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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
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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
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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 of cardio respiratory endurance exercise should be 20-60 mins.
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TRUE
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It is best to stretch after the body temp 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
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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
