1-Keiser Wellness > Chapter 6 > Flashcards

Chapter 6 Flashcards

(58 cards)

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1
Q

cardiorespiratory endurance

A

CR - Ability of the lungs, heart and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity

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1
Q

Most important component of health related physical fitness

A

Cardiorespiratory endurance

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2
Q

hypokinetic disease

A

chronic ailments that results from a lack of physical activity

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3
Q

alveoli

A

air sacs in the lungs where oxygen is taken up and carbon dioxide (produced in the body) is released from the lungs

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4
Q

hemoglobin

A

protein - iron compound in red blood cells that transports oxygen in the blood

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5
Q

adenosine triphosphate

A

ATP - high energy chemical compound that the body uses for immediate energy

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6
Q

oxygen uptake

A

VO2 - amount of oxygen the human body uses

Bring in and utilize

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7
Q

aerobic

A

exercise that requires oxygen to produce the necessary energy (ATP) to carry out the activity
Over 2 minutes

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8
Q

anaerobic

A

exercise that does not require oxygen to produce the necessary energy (ATP) to carry out the activity
Under 2 minutes

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9
Q

maximum oxygen uptake

A

VO2max - maximum amount of oxygen the body is able to utilize per minute of physical activity, commonly expressed in milliliters per kilogram per minute

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10
Q

best indicator of CR or aerobic fitness

A

VO2max

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11
Q

resting heart rate

A

heart rate of a person who has been sitting quietly for 15-20 minutes

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12
Q

cardiac output

A

amount of blood pumped by heart in one minute

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13
Q

stroke volume

A

amount of blood pumped by heart in one beat

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14
Q

workload

A

load or intensity placed on the body during physical activity

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15
Q

mitochondria

A

structures within the cells where energy transformation takes place

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16
Q

capillaries

A

smallest blood vessels carrying oxygenated blood to the tissues in the body

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17
Q

recovery time

A

amount of time that the body takes to return to resting levels after exercise

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18
Q

benefits of cardiovascular (aerobic) fitness

first 6 text

A
  • higher maximal VO2max
  • increase in oxygen-carrying capacity of blood
  • decrease in resting heart rate
  • lower heart rate at given workloads
  • increase in number, size and capacity of mitochondria
  • increase in number of functional capillaries
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19
Q

benefits of cardiovascular (aerobic) fitness

next 3 text

A
  • Ability to recover rapidly
  • lower blood pressure and lipids
  • increase in fat burning enzymes
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20
Q

benefits of cardiovascular (aerobic) fitness

others from diagram

A
  • better health and quality of life
  • improved brain function
  • higher academic performance
  • lower risk of stroke and depression
  • lower risk of heart disease
  • lower blood pressure
  • improved balance and decreased risk of falls
  • decreased pain from disability and arthritis
  • decreased risk for osteoporosis and fractures
  • lower risk of type 2 diabetes
  • improved functional capacity
  • decreased risk for several types of cancer
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21
Q

Purposes of physical fitness assessment

A
  • educate participants on current level of fitness and compare to standard
  • motivate individuals to participate
  • provide starting point for exercise prescription and goals
  • evaluate improvements
  • monitor changes over years
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22
Q

responders

A

individuals who exhibit improvements in fitness as a result of exercise training

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23
Q

nonresponders

Study These Flashcards
A

individuals who exhibit small or no improvements in fitness as a result of exercise training

24
principle of individuality
training concept holding that genetics plays a major role in individual responses to exercise training and these differences must be considered when designing exercise programs for different people
25
physical activity
bodily movements produced by skeletal muscles, which require the expenditure of energy and produces progressive health benefits.
26
exercise
type of physical activity that requires planned, structured, and repetitive bodily movement with the intent of improving or maintaining one or more components of fitness
27
maximal heart rate
highest heart rate for a person, related primarily to age
28
arterial-venous oxygen difference
a-vO2diff - amount of oxygen removed from the blood as determined by the difference in oxygen content between arterial and venous blood
29
5 exercise tests used to assess CR fitness
1.5 mile run test 1.0 mile walk test step test Astrand-Ryhming test 12 minute swim test
30
1.5 mile run test
maximal test stop watch and course Even pace throughout the test
31
1.5 mile run test not recommended for
unconditioned beginers men over 45 women over 55 symptomatic individuals
32
1.5 mile run test training required before test
unconditioned individuals require at least 6 week aerobic training prior to this test
33
1.0 mile walk test
used by individuals unable to run brisk 1 mile walk that elicits at least 120 bpm at the end of the test Valid- need to take hr within 15 seconds from end of test
34
step test
can be used on anyone as a submaximal workload is used to estimate VO2max can be done on large groups Valid-
35
step test not recommended for
significantly overweight individuals and those with joint problem in the lower extremities
36
Astrand-Ryhming test
one of the most popular tests used to estimate VO2max submaximal workloads and little time good choice for significantly overweight individuals and those with joint problem in the lower extremities
37
Astrand-Ryhming test when testing older people
use low workloads | final exercise heart rates do not exceed 130-140 bpm
38
12 minute swim test
VO2max cannot be estimated from a swim test maximal test only used for those in swimming program or who cannot use any other test
39
FITT
acronym used to describe the 4 CR exercise prescription variables: frequency, intensity, type (mode), and time (duration)
40
vigorous exercise
Cr exercise that requires an intensity level of approximately 70 percent of capacity
41
hear rate reserve
HRR | the difference between MHR and RHR
42
moderate-intensity exercise
CR exercise that noticeably increases heart rate and breathing, one that requires and intensity level of approximately 50 percent of capacity
43
intensity
in CR exercise, how hard a person has to exercise to improve or maintain fitness
44
intensity of exercise is called
cardiorespiratory (CR) training zone
45
cardiorespiratory (CR) training zone
Recommended TI range, in terms of exercise heart rate, to obtain adequate CR endurance development
46
vigorous exercise versus moderate-intensity exercise
vigorous exercise programs yield higher improvements in VO2max
47
Physical activity perceived exertion scale
H-PAPE - a perception scale to monitor or interpret the intensity of aerobic exercise
48
H-PAPE Levels
``` light - 40% moderate - 50% somewhat hard - 60% vigorous - 70% hard - 80% very hard - 90% all-out effort -100% ```
49
mode
form or type of exercise
50
duration
generally 20-60 minutes per session | should be preceded by 5-10 minute warm-up and followed by 10 minute cool down
51
warm-up
starting a workout slowly
52
cool down
tapering off an exercise session slowly
53
frequency
number of times per week a person engages in exercise | generally 3-5 days per week
54
anaerobic threshold
highest percentage of VO2max at which an individual can exercise (maximal steady state) for an extended time without accumulating significant amounts of lactic acid, which forces an individual to reduce exercise intensity or stop exercising
55
nonexercise activity thermogenesis
NEAT - energy expended doing everyday activities not related to exercise
56
physical activity pyramid
minimize inactivity strength and flexibility:2-3 days per week CR endurance: 20-60 minutes, 3-5 days per week physical activity: 60-90 minutes moderates intensity activity each day
57
Human body burns
5 calories per liter of oxygen consumed
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