health 198 ch.3 – Flashcards
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functions of cardiorespiratory system
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circulates blood through the body; transports oxygen, nutrients, and other key substances to organs and tissues that need them; carries waste products
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components of cardiorespiratory system
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heart, blood vessels, and respiratory system
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systole
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heart is contracting
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person's total blood volume circulated once every
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60 seconds
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capillaries
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small blood vessels that distribute blood throughout the entire body
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alveoli
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allow exchange of oxygen and carbon dioxide between the lungs and blood
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typical resting heart rate for normal individual
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50-90 bpm; average is 65 bpm
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olympic caliber athletes may be able to increase their metabolic heart rate by
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2000%
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energy-containing nutrients
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carbohydrates, fats, and proteins
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during digestion, most carbs broken down into
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glucose
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glycogen
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storage form of carbs in the liver, muscles, and kidney
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ATP
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energy source for cellular processes
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activity that primarily uses immediate energy system
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short exercises (EX-lifting weights)
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nonoxidative energy system typically provides energy for
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high intensity activities
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ATP produced in the...
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mitochondria
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fat is utilized as fuel more efficiently during periods of
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mild to low intensity
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maximal oxygen consumption (VO2max)
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highest rate of oxygen consumption an individual is capable of during max physical effort
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immediate response to exercise
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increased systolic blood pressure; increased blood flow and oxygen to working muscles and heart; increased oxygen consumption
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immediate effects of cardiorespiratory endurance exercise
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increased systolic blood pressure; increased blood flow and oxygen to working muscles and heart; increased oxygen consumption
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long-term effects of regular cardiorespiratory exercise
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increased blood volume and capillary density, reduced platelet stickiness; decreased body fat; increased density and breaking strength of bones, ligaments, and tendons
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resting heart rate as result of regular endurance exercise
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10-20 bpm; lower
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compared to an older athlete, the VO2max of sedentary college student is...
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about the same
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regular moderate endurance exercise
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reduces risk of many chronic diseases and disabling diseases (EX-heart disease, cancer, diabetes, osteoporosis, and dimentia)
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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
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regular endurance exercise contributes to better control of body fat by
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increasing daily calorie expenditure; burns calories directly; if intense enough it continues to burn calories by raising resting metabolic rate
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appropriate exercise heart rate for an average individual is
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65-90% of max heart rate
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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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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
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use of large-muscle groups for an extended period of time (EX-jogging, walking, cycling...)
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warm-up session
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should include 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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allow heart rate, breathing, and circulation to return to normal
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during initial phase of exercise program, beginner should
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work on duration rather than intensity and start at low end of heart rate zone
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dehydration
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excessive loss of body fluid
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heat stroke
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requires immediate medical attention
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recommended treatments of minor soft tissue injuries
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RICE-rest, ice, compression, elevation
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guidelines for preventing exercise injuries
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train regularly and stay in condition, gradually increase FITT; engage mostly in low-impact activities; get rest; drink fluids; warm up and cool down; normal range of motion in joints; don't exercise when ill or overtrained; use proper equipment; don't continue exercising until injuries are healed
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TF: blood pressure is greater during systole than during diastole
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true
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TF: the nonoxidative (anaerobic) energy system is used for high intensity activities lasting about 10 sec. - 2 min.
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true
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TF: people who are fit have a higher resting heart rate than people who are unfit
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false
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TF: exercise can help prevent cell damage caused by free radicals
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true
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TF: during short high-intensity activities, fat is the favored fuel
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false
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TF: exercise reduces levels of high blood pressure
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true
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TF: cardiovascular endurance exercise increases levels of low-density lipoproteins
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false
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TF: regular endurance exercise helps protect against the development of the most common type of diabetes
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true
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TF: the total time(duration) of cardiorespiratory endurance exercise should be 20-60 min.
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true
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TF: it is best to stretch after the body temperature has been elevated
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true
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TF: 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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TF: in treating a soft tissue injury, ice should not be left on one spot for more than 20 minl
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true
