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53 Cards in this Set
- Front
- Back
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FVC (Functional Residual Capacity)
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The amount of air that can be maximally forced out of the lungs after a maximal inspiration.
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Tidal Volume (Static Lung Volume)
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The volume of air breathed during ventilation (~500).
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ERV (Expiratory Reserve Volume)
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Amount of air that can be forcefully exhaled after a normal tidal exhalation
Males-1200ml, Females-700ml |
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Residual Volume (Static Lung Volume)
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Amount of air remaining in the lungs after a forced exhalation (~1200 ml)
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IRV (Inspiratory Reserve Volume)
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amount of air that can be forcefully inhaled after a normal tidal inhalation
Males-1200ml, Females-700ml |
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Pulmonary Ventilation
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Breathing; the process by which air is moved into and out of the lungs
Bring in Oxygen, Remove Carbon Dioxide |
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Cause of side stitches
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Large meal or drinking before or during exercise can cause a strain on muscles and ligaments associated with the diaphragm.
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Ventilation
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Bringing in O2 and removing CO2.
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Minute Ventilation
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the volume of air moved in one minute's time. Ve = TV x RR. (Tidal Volume X Respiratory Rate)
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Total lung capacity
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the maximum amount of air contained in the lungs after a maximum inspiration
(TV+IRV+ERV+RV) 6000ml for males, 4200ml for females |
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Vital Capacity
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Total amount of exchangeable air (amount that can be expired after a maximum inspiration)
(TV+IRV+ERV) 4800 for males, 3000ml for females |
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Dynamic Lung Volumes
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volumes measure in a specific time period
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FEV1- forced expiratory volume
(Dynamic) |
+/> 80% of FVC is normal
<65-70% suggests lung damage/diease |
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MVV (Maximal voluntary ventilation)
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Estimate of max. ventilation potential in 1 minute
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A-vO2 difference
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difference in the amount of oxygen in arterial and venous blood
reflects oxygen use by the tissues aO2= ~20 ml O2/dL blood vO2 @ rest= ~15 ml O2/dL Resting a-vO2 diff= ~5ml O2/dL |
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Dyspnea
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shortness of breath
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Ventilatory Threshold
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The point at which minute ventilation breaks from linearity during incremental exercise to max; the % of max at which this occurs is related to endurance performance.
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Respiratory Limitations:
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Only Asthma, COPD, and any other airflow resistance can limit your performance, healthy individuals are not limited by their respiratory system.
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Valsalva Maneuver
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Holding breath and closing glottis in unison with contraction of the diaphragm, used when lifting heavy weights. This raises BP and could be dangerous for those who have high BP.
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Respiratory response Low exercise intensities
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Ventilation increases, (Hyperpnea-Need for oxygen increases, need to rid body of carbon dioxide increases also), deeper breathing
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Respiratory Response (High exercise intensities)
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RR also starts to increase, increasing Ve further
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Respiratory Response (short or long-term, light, moderate and heavy submaximal exercise)
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After 2-3 minutes, Ve reaches a steady state
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Respiratory Response (Incremental aerobic exercise to maximum)
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Ve increases with increasing exercise intensity, although the increase is not entirely linear
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Respiratory Response (Incremental aerobic exercise to maximum)
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Ve increases linearly up to ~50-75% max, at which point a break occurs which results in a second steeper rise
-Once past Ve threshold, your performance is going to decrease and eventually stop. |
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How do lung volumes adapt to chronic exercise? Why are there so few changes?
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There are very few adaptations that occur in the respiratory system, due to the fact that lung volumes are largely decided by body size.
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Cardiovascular system functions
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1) transporting oxygen and nutrients to the cells of the body and transporting carbon dioxide and waste products from the cells
2) Regulating body temperature, pH levels, and fluid balance 3) protecting the body from blood loss and infection |
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What are the control mechanisms for HR and SV, and therefore, CO?
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(Sympathetic) Cardio-accelerator/ Vasomotor center: Fight or flight, higher HR and forced contraction, vasodilation of skeletal muscles and vasoconstriction to visceral organs.
(Parasympathetic) Cardio-inhibitor center: Decreased HR, decreases force. Cardiovascular drift: An increase in CO that occurs even though intensity has not increased. CO=SVxHR |
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What are EDV and ESV? How are they related to SV?
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EDV-(end diastolic volume)-the volume of blood in the left ventricle at the end of diastole
ESV-the volume of blood in the left ventricle at the end of systole. SV=EDV-ESV |
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What is systolic and diastolic blood pressure?
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Systolic (Contraction)-left ventricle ejects blood, exerting a force that stretches the elastic walls of the aorta.
Diastolic (Relaxation)-the aorta (and other arteries) recoil from the stretch. |
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Differentiate between different types of blood vessels? Which ones control blood flow the most? What is the primary function of veins? What helps to propel blood in veins back toward the heart?
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Arteries: Elastic, deliver blood to maintain pressure.
Arterioles: Provides resistance to blood flow, smooth muscles allow constriction or dilation, which determines blood distribution to organs. Capillaries: Site of gas exchange between blood and tissues. Veins: Have a high capacity for distending and serve as a holding reservoir for blood until it is needed. *Arterioles control bloodflow the most. *Skeletal muscles propel blood in veins back to heart. |
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What is the FICK equation? What factors determine VO2 using the FICK equation?
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Determines factors that affect VO2max.
VO2max= CO X a-VO2diff. VO2= CO X a-vO2diff CO = VO2/a-vO2diff |
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What factors may limit VO2max in healthy humans? What seems to be the most limiting factor?
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Respiratory system inhibitors (asthma)
Cardiovascular system inhibitors (transport) Metabolic function inhibitors (energy systems). (Cardio system is main inhibitor). |
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Cardiovascular Responses: Anticipatory HR response
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Elevated HR response that is common in individuals just prior to performing an exercise test.
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Cardiovascular Responses to Aerobic exercise
Short-Term, Light to Moderate Submaximal Aerobic Exercise |
Steady state, reached in 2-3 minutes
Steady State-A condition in which the energy expenditure provided during exercise is balanced with the energy required to perform that exercise and factors responsible for the provision of this energy reach elevated levels of equilibrium |
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Cardiovascular Responses to Dynamic Aerobic Exercise
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1. Distribution of cardiac output during light exercise
-the most dramatic change is the change in blood flow to muscles Long-Term, Moderate to Heavy Submaximal Aerobic Exercise Cardiovascular Drift-The changes in observed cardiovascular variables that occur during prolonged, heavy submaximal exercise without a change in workload Incremental Aerobic Exercise to Maximum VO2max-The maximal amount of oxygen an individual can take in, transport, and utilize VO2max=(Qmax) (a-vO2diffmax) VO2max= (SVmax xHRmax)x(a-vO2diffmax) Once you get to 50% of max, SV does not increase any further. |
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Cardiovascular Responses (All)
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*HR increases, SV plateaus at 50% of max then plateaus, CO increases to 5x normal, Systolic BP increases, Diastolic remains the same, a-VO2 diff. increases.
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How does the distribution of cardiac output change during exercise?
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Largest change is that during exercise more blood goes to muscles, less to skin and kidneys. Yet Brain and Heart never get less total blood, just less of the total percentage. Smooth muscles around arteries control what blood goes where.
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Resting and Maximal Values for CV Variables
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HR: Rest: 60-100, Max: 220-Age BP: Rest: 120/80, Max 250/84
SV: Rest: 70ml/beat CO: Rest: 5-6 |
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How do the training principles apply to cardiovascular training? For instance, what are the considerations for specificity when the goal is to improve VO2max? How can you best individualize a program for your clients, etc.
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Specificity: Consider mode, type of adaptation. Central adaptations: adaptations that occur in heart and contribute to increased ability to deliver O2. Peripheral adaptations: adaptations that occur in muscles that contribute to an increased ability to extract O2.
Overload: Frequency, Intensity, Time. *Intensity is most crucial for improving VO2max. |
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How can overload be achieved for cardiovascular training? What variables influence how much VO2max changes? For instance, how much does changing F, I and T affect VO2max?
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F = frequency
I = intensity (most critical for improving VO2max) T = time (duration) |
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Know how to calculate target heart rates. What is HRR? What is VO2R?
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HRR: Max heart rate MINUS resting heart rate.
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Know the recommended range for intensity prescription using RPE.
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Recommended RPE: 12-16 (on 1-20 scale)
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Know the benefits of a warm-up and cool-down.
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Warm-up: Increases bloodflow to active muscles and myocardial increases the dissociation of oxyhemoglobin, also encourages earlier sweating.
Cool-down: Prevents venous pooling and reduces risk of fainting. |
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Know the adaptations to training, specifically with regard to SV, HR, HR recovery, CO, a-vo2diff, blood volume. Which factors determine the changes in VO2max with training?
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SV: Following endurance training
trained people have a higher SV during rest, submaximal, and maximal exercise. HR: Trained individuals have a lower resting HR, yet max HR stays the same even after training. HR Recovery: Decreases with increased endurance training, making this value well suited for tracking an individual’s progress with training. CO: Same for trained and untrained individuals. a-VO2diff: No change at rest, yet higher during submaximal and maximal exercise due to a greater extraction of oxygen by the muscles of a trained individual caused by increased mitochondria, oxidative enzymes, and myoglobin. Blood Volume: Increases mostly due to an increase in plasma. (5.5L in untrained VS. 7.0L in trained) Yet RBCs may also increase after first month of training. The increase in plasma may make athletes appear anemic, though they are actually not. VO2max: Increases due to increases in all of its factors (SV, HR, and a-VO2diff) |
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Know body’s response to hyperthermia
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*Higher HR, Lower Performance (Due to bloodflow switching more to skin than muscles), lower blood volume due to water loss, heat cramps, dangerously high core temperature, heat illness.
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Know convection, conduction, radiation, evaporation as methods of heat loss and gain
*Know how vasodilation of blood vessels near the skin and sweating result in heat loss |
Heat Gain: Radiation (sun), Conduction (touching hot people or things) Convection (heat being circulated through environment, Exercise, and Thermogenesis.
Heat Loss: Evaporation, Radiation, Conduction, Convection. *Vasodilation of blood vessels near skin opens up pores and allows heat to flow out; evaporation of sweat pulls heat off body and into atmosphere. |
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Know signs and symptoms of heat cramps, heat exhaustion and heat stroke
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Heat Cramps: Muscle tightness and achiness caused by dehydration.
Heat Exhaustion: CV system cannot meet bloodflow needs, skin is clammy yet body temperature is normal. To reverse negative effects you must move to a cool location and rehydrate. Heat Stroke: Core and skin temperature are elevated, sweating stops and a feeling of chills may occur indicating a failure of thermoregulatory mechanisms, you must cool quickly to reverse these negative effects. |
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Factors Contributing to Heat Illness
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High temperature causes body temperatures to rise and increase dehydration, a high humidity makes sweat evaporate slowly causing cooling mechanisms to decrease in effectiveness.
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Know expected responses in the heat (i.e. how blood flow to particular body parts changes, how HR in the heat compares to a thermoneutral environment)
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more blood flow is needed to the skin to dissipate extra heat (>11%)
leaves less for the muscles, which reduces oxygen delivery there and performance decreases *increased blood flow to skin reduces venous return, and EDV/SV decreases *HR must increase to maintain CO, this is called Cardiovascular drift, and even with CV drift, CO may be reduced when compared with cooler temps. |
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Know how to calculate target heart rates.
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220-age= target heart rate
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What is VO2R?
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vo2max-vo2resting=vo2 reserve
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Be familiar with the changes in VO2 and other CV variables associated with detraining.
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after 12 days, vo2 and CO goes down, SV stays the same.
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Know the guidelines for exercise prescription from the Surgeon General and ACSM.
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Surgeon General-moderate intensity, most, if not all days of the week,30 min. any physical activity
ACSM-3-5 days a week, 55-65%-90%HR max, 20-60 min.aerobic, large muscles. |
