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37 Cards in this Set

  • Front
  • Back

Heart, Blood Vessels, and Blood.

Cardiovascular System

Lungs, Air Passages, and Air.

Respiratory System

The ability to exercise your entire body for a long period of time without stopping.

Cardiorespiratory endurance

It requires a strong heart, healthy lungs, and clear blood vessels to supply large muscles with oxygen.

Cardiorespiratory endurance

During vigorous physical activity IT must pump more blood to to supply additional oxygen and remove additional waste.

Heart

Two ways the heart can get more blood to the the muscles and organs.

1. Beat faster. 2. Send more blood with each beat.

In the ________, oxygen is transferred from the air to the blood for transport to the tissues of the body.

Lungs

Fit people can take in more air with each breath than unfit people because they have more efficient _________.

respiratory muscles

A waxy, fat-like substance found in meat, dairy products, and egg yolk--can be dangerous because high levels can build up in your body without you noticing it.

Cholesterol

Cholesterol is carried through your bloodstream by particles called ____________.

lipoproteins

Carries cholesterol that is more likely to stay in your body and contribute to atherosclerosis.

LDL

"Bad cholesterol"

LDL

LDL

low density lipoprotein

It carries excess cholesterol out of your bloodstream and into your liver for elimination from your body.

HDL

"Good cholesterol"

HDL

HDL

High-density lipoprotein

Regular physical activity helps improve your health and resist disease by reducing your ______ and increasing your ______.

LDL / HDL

Carry blood from your heart to another part of your body.

arteries

Fatty deposits on the inner walls of an artery lead to atherosclerosis. If atherosclerosis leads to a complete block of blood, and thus oxygen to the heart, a ________.

heart attack occurs

Carry blood filled with waste products from muscle cells and other body tissues back to the heart.

Veins

Because your heart is a muscle it benefits from ________.

exercise

Squeeze the veins to pump blood back to your heart.

muscles

Keep the blood in veins from flowing backwards.

valves

Lack of exercise can cause the valves in your veins to work less efficiently resulting in poor __________.

circulation

When your heart can supply the necessary oxygen for your muscles to work it is an _________.

aerobic activity

The number of times your heart beats when you are relatively inactive.

Resting heart rate

Maximum heart rate minus Resting heart rate equals-

heart rate reserve

The highest heart rate a person can reach during the most vigorous exercise.

maximum heart rate

Two methods for determining target heart rate.

1. Percent of heart rate reserve. 2. Percent of maximum heart rate.

To effectively improve your cardiorespiratory endurance you need to to participate in vigorous activity at least _______.

three days a week

To improve your cardiorespiratory endurance your exercise time should be at least _______.

20 minutes a day

To improve your cardiorespiratory endurance your vigorous exercise should be of a high enough intensity to increase your heart rate above your __________.

threshold level

The recommended frequency for cardiorespiratory endurance is _____.

3 to 6 days a week

220 minus your age =

maximum heart rate

To improve your cardiorespiratory endurance your vigorous activity should be of a high enough intensity, that it increases your heart rate above a threshold level, and into the _________.


target fitness zone

The recommended time for cardiorespiratory endurance workouts is _________.

20 to 90 minutes

According to the older recommendations a person should work at what percentage of their maximum heart rate to achieve cardiorespiratory endurance?

60% to 80%