Part 2 - Understanding The Body ( Unit 3 And 4)

Front 1

Four energy systems when forming ATP for the human body

Back 1

1) Atp-cp (phosphagen) system (anaerobic system)(no oxygen)

2) Anaerobic (glycolytic) system (anaerobic system)(no oxygen)

3) Aerobic (glycolytic) system

4) Fatty Acid Oxidation System

Front 2

ATP-CP (Phosphagen) System

Back 2

*0-10 seconds on Maximal Intensity

*two phases. Phase 1 uses stored atp and provides fuel for one to two seconds

*atp=adp+p+energy

*phase 2= creates energy by breaking down creatine phosphate(cp), it is known as phosphagen system

*adp+cp---》 atp+creatine

*total ATP and CP is limited approx 10 seconds of intense effort.

Front 3

Anaerobic (Glycolyctic) System

Back 3

*10 sec to 2 mins MAXIMAL intensity

*from glucose, 2 ATP, from glycogen 3 ATP

*the breakdown of glycogen or glucose for 2 or 3 ATP is glycolysis

*Glucose ---》 2 ATP+ 2LA+ heat

Front 4

Aerobic (Glycolytic) System

Back 4

*provides fuel more than 2 mins, MODERATE intensity

*glucose+o2---》 38Atp + co2 + h2o+ heat

*useful for producing energy for long, continuous moderate to low intensity exercise

Front 5

Fatty Acid Oxidation System

Back 5

*low intensity, more than 2 minutes

*fatty acid + o2---》 100ormoreatp +co2+h2o +heat

Front 6

Cardiac Output (Q)

Back 6

Q= SV (stroke volume) x HR( heart rate)

Heart rate= how many time the heart beats per min

Stroke volume= is the amount of blood that the left ventricle ejects in one beat

Cardiac output= is the amount of blood that the heart ejects in one min

Front 7

Systolic Pressure

Back 7

The peak number,

The artery pressure when the heart contracts

Front 8

Diastolic Pressure

Back 8

The bottom number

When the heart relaxes, the pressure in the arteries

Front 9

Frequency considerations for cardio

Back 9

1) number of sessions that a client is able to commit to

2) client's current fitness level

3) client's goal for cardiorespiratory conditioning

Front 10

HRmax method

Back 10

*55 to 90% of hrmax is safe

*target Hr= (220-age) x percent (.55 is lower to .9 is upper)

*For beginners .55 to .64 intermediate .65 to .74, advance .75 to .9

Front 11

HRR Method(Heart Rate Reserve)

Back 11

*target HR= [(HRmax-resting HR) x percentage] + resting HR

Front 12

Intensity Time and Type considerations for cardio

Back 12

1) client's exercise experience

2) client's current fitness level

3) client's goal for cardio conditioning

Front 13

Factors that contribute to cardio capacity

Back 13

1) a central component

2) a peripheral component

1) the heart and its ability to distribute blood

2)the muscles and their ability to extract and use oxygen in the production of aerobic energy

Front 14

RPE ( Rating of Perceived Exertion )

Back 14

a scale for rating the perception of physical effort on a 15 point (6-20) or 10 point (0-10) scale

Front 15

bioenergetics?

Back 15

the study of how energy flows in the human body

Front 16

adenosine triphosphate(ATP)

Back 16

body's energy currency

Front 17

energy?

Back 17

ability to do physical work

Front 18

catabolic process?

Back 18

large molecules to small molecules to use or create energy (digestion of food)

Front 19

anabolic process?

Back 19

small molecules to large molecules to use or create energy (amino acids to build muscles)

Front 20

metabolism?

Back 20

the combination of anabolic and catabolic processes in the body

is the sum of all chemical reactions in the body that either use or create energy

Front 21

homeostasis? (vucut ic dengesi)

Back 21

when the demand for energy is comfortably met by the supply of available ATP, all body functions can occur with relative ease because the body is in a state of balance and stability.

Front 22

aerobic metabolism

Back 22

anabolic and catabolic processes by using oxygen to create ATP

Front 23

anaerobic metabolism

Back 23

doesn't require oxygen

Front 24

Adenosine-P~P~P = ATP

Back 24

- is a low energy bond ~ is a high energy bond

Front 25

energy continuum

Back 25

the continuity of the energy

Front 26

the anaerobic systems are limited and efficient for only short bouts of activity

Back 26

the aerobic system uses an abundant(bol) supply of fat and carbonhydrate to create ATP to fuel long bouts of activity.

Front 27

lactate threshold (from anaerobic (glycolyctic system) )

Back 27

the point at which the body begins to form lactic acid, beyond what it can metabolize with the oxygen present

Front 28

lactic acidosis

Back 28

glukoz yakildikca vucutta laktik asit birikmesi olusur, bu da hucrelerin asidik seviyesini artirir. belli bir seviye sonra laktik asit o kadar artar ki, arttigi bolgede kas hareketleri imkansiz hale gelir.

Front 29

oxygen deficit (oksijen eksikligi)

Back 29

at the beginning of the exercise session, your body does not have the required amount of oxygen to maintain homeostasis(denge) and meet the needs of the increased level of activity. this state

Front 30

EPOC (Excessive Post-exercise Oxygen Consumption) (recovery oxygen uptake)

Back 30

after the workout is complete and the need for a higher supply of energy is reduced or eliminated, the body continues to take in extra oxygen. this oxygen uptake is known as EPOC, and it helps your body repay the oxygen debt created during the exercise session.

Front 31

work to rest ratio

Back 31

designates how much rest your client should have in relation to the mount of work completed during the work interval. for example 1:3 means 10 seconds of interval to 30 secs rest.

Front 32

type of relief(egzersiz arasi dinlenme)

Back 32

relief between exercises can consist of either rest(light active stretching or slow walking) or work (fast walking or slow jogging)

Front 33

the respiratory system?

Back 33

adds oxygen and removes carbon dioxide from the blood,

Front 34

the circulatory system?

Back 34

transport the substances with nutrients to and from body tissues

Front 35

pulmonary

Back 35

akciger

Front 36

veins

Back 36

toplardamar

Front 37

arteries

Back 37

atardamar

Front 38

atrium

Back 38

kulakcik

Front 39

ventricle

Back 39

karincik

Front 40

arterioles

Back 40

kucuk atardamarlar

Front 41

capillaries

Back 41

kilcaldamarlar

Front 42

pulmonary circulation

Back 42

akciger dolasimi

Front 43

systemic circulation

Back 43

buyuk kan dolasimi

Front 44

the right atrium and right ventricle

Back 44

form the right pump, collecting blood returning from the tissues and moving it through the lungs (pulmonary circulation)(akciger dolasimi)

Front 45

the left atrium and left ventricle

Back 45

form the left pump, which receives blood from the lungs and moves it through the tissues of the body and back to the right side of the heart(systemic circulation)(buyuk kan dolasimi)

Front 46

in four chamber system each atrium receives blood returning to the heart through veins, passes blood to the ventricles, which are the muscular pumps that move the blood away from the heart through arteries

Back 46

atrium=veins

ventricle=arteries

Front 47

an average heath pumps

Back 47

72 bpm at rest.

Front 48

respiratory system (pulmonary)

Back 48

oxygen is brought into the bloodstream and carbon dioxide is removed from the blood. this exchange of gases occurs because of ventilation and diffusion

Front 49

ventilation(breathing)

Back 49

refers to the mechanical process of moving air in and out of the lungs

Front 50

diffusion

Back 50

refers to the way gases are exchanged in the lungs

Front 51

VO2 max, cardiorespiratory capacity

Back 51

defined as the maximum amount of oxygen the body can extract and use in the process of energy production.

vo2 max= oxygen delivery x oxygen extraction

Front 52

per week ?

Back 52

300 minutes moderate intensity or 150 vigorous-intensity or the combination of 2 per week

Front 53

factors that contribute to cardiorespiratory capacity

Back 53

1) a central component= involving the heart and its ability to distribute blood(and oxygen)

2)a peripheral component= involving the muscles and their ability to extract and use oxygen in the production of aerobic energy