PE 101 Chapter 3 – Flashcards
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When developing a training program for cardiorespiratory fitness, your intensity of exercise should be determined by
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your target heart rate
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It is easier to maintain cardiorespiratory fitness with shorter but more intense workouts.
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true
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Training that alternates periods of high-intensity exercise with periods of lower intensity exercise or rest is known as
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interval training
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Your resting heart rate ________ as your cardiorespiratory system becomes more conditioned.
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decreases
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Which of the following may occur as the result of cardiorespiratory training?
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increased oxygen delivery to muscles
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Your body's maximal ability to utilize oxygen during exercise is known as
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VO2 Max
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A group of obesity-related risk factors associated with heart disease and type 2 diabetes is known as
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metabolic syndrome
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Training that involves continuous activity sustained for 20 or more minutes is known as
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aerobic training
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____________ fitness has a protective effect against age-related declines in cognitive ability.
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Cardiorespiratory
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According to the American College of Sports Medicine the recommended frequency for cardiorespiratory exercise is
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3-5 days/week
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A subjective assessment of exercise intensity is
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perceived exertion
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The stable, constant internal environment that our body maintains at rest is known as
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homeostatis
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The exchange of oxygen and carbon dioxide is called
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respiration
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Cardiorespiratory fitness is defined as the
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ability of the cardiovascular and respiratory systems to supply oxygen to muscles.
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________ training may consist of resistance training, aerobic training, or a combination of both
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circuit
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Cardiac output _________ with training.
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increases
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Training that alternates exercise modes within a given program is
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cross-training
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Short-term, high-intensity training, such as sprinting, is known as
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anaerobic training
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With training, resting heart rate decreases. This is primarily the result of an increase in
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stroke volume
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The cellular form of energy is known as
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ATP adenosine triphosphate
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The American College of Sports Medicine recommends a target heart rate range of ________ of HRmax
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64-95%
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The American College of Sports Medicine (ACSM) recommends using a maximal heart rate range of __________ for moderate-intensity cardiorespiratory exercise.
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64 to 76 percent
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Delayed-onset muscle soreness (DOMS) __________
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is a sign that you did too much too soon
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Metabolic syndrome is a clustering of three or more heart disease and diabetes risk factors, including __________.
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elevated triglycerides
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A particular benefit of cardiorespiratory training is __________.
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decreased blood triglycerides
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In this stage of a cardiorespiratory program, the body starts adapting and you start feeling better during exercise and can exercise longer without fatigue.
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improvement
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Your risk of heat-related illness increases if you __________.
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are sleep deprived
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A workout that alternates periods of high-intensity exercise with periods of low-intensity exercise or rest is known as __________ workout.
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an interval
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What is cardiorespiratory fitness?
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It is the ability of your cardiovascular and respiratory systems to supply oxygen and nutrients to large muscle groups in order to sustain dynamic activity.
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levels measured with the talk test method
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light--easy conversation (OMNI 0-4)(BORG 6-11)(HR Max 57%-63%) moderate--brief sentences and words (OMNI 5-6)(BORG 12-14)(HR Max 64%-75%) vigorous--a few words (OMNI 7-8)(BORG 15-17)(HR Max 76%-95%) anaerobic--barely/not at all (OMNI 9-10)(BORG 18-20)(HR Max 96%-100%)
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The talk test method of measuring exercise intensity is based on assessing how easily you can talk during exercise. If you are too out of breath to carry on a conversation easily, you are working at what intensity level?
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a vigorous level
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Stages of cardiorespiratory progression
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Start-up--adjusting to new activity in your weepy routine. important to pay attention to how you feel during exercise so you can make adjustments as needed. lasts from 2-4 weeks. improvement--the body starts adapting to the exercise. you will see some changes. lasts 3-8 months. maintenance--you've put in months of hard work. key is to keep your program consistent at this stage. this stage lasts for as long as you continue.
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heat cramps
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severe cramping in the large muscle grounds and abdomen caused by high fluid and electrolyte loss in sustained exertion in the heat
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heat exhaustion
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elevated core body temp, head ache, fatigue, profuse sweating ; nausea, clammy skin brought on by sustained exercise in the heat with dehydration and electrolyte losses
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heat stroke
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core body temp of over 104 degrees. headache, nausea, vomiting, diarrhea, rapid pulse, cessation of sweating, and disorientation resulting from extreme exertion in very hot conditions.
