Peer Fitness C.1

Front 1

Physiology

Back 1

Functions in living organism.

Front 2

Exercise physiology

Back 2

Ways cells and tissues function during exercise.

Front 3

Cardiorespiratory Fitness

Back 3

Ability to deliver adequate supply of oxygen to exercising muscles.

Front 4

Healthy Body Fat % for men

Back 4

14-17%

Front 5

Healthy Body Fat % for women

Back 5

21-24%

Front 6

Cardiovascular system

Back 6

Heart and all vessels

Front 7

Cardiopulmonary system

Back 7

Heart, vessels, lungs

Front 8

Pulmonary arteries v.s. Pulmonary veins

Back 8

Pulmonary arteries have low O2 and Pulmonary veins have hi O2

Front 9

Name 4 chambers of heart

Back 9

Right and Left Atria and Right and Left Ventricles

Front 10

Hemoglobin

Back 10

Protein that carries O2 in red blood cells.

Front 11

Name the 2 phases of cardiac cycle.

Back 11

Systole and Diastole

Front 12

Coronary Arteries

Back 12

Supply heart with O2

Front 13

What is the benefit of having a high level of cardiopulmonary fitness?

Back 13

Heart spends more time resting (in diastole) in submaximal exercise intensity.

Front 14

Cardiac Output (Q)

Back 14

Amount of blood that flows from each ventricle in one minute.

Front 15

Stroke Volume (SV)

Back 15

Amount of blood pumped from each ventricle each time heart beats.

Front 16

Cardiac Output (Q) = ____ x ____

Back 16

Heart Rate x Stroke Volume

Front 17

Ejection Fraction

Back 17

% of total volume of blood in ventricle at end of diastole that is subsequently ejected during contraction(measures heart's efficiency)

Front 18

Oxygen Extraction

Back 18

Amount of O2 taken from hemoglobin and used during exercise

Front 19

ATP

Back 19

Body's energy source

Front 20

3 pathways to replenish ATP

Back 20

1. Aerobic
2. Ananrobic
3. Creatine phosphate

Front 21

Mitochondria

Back 21

Site of aerobic energy (ATP) production

Front 22

Ischemia

Back 22

Insufficient O2 supply

Front 23

2 substances body uses to produce ATP

Back 23

Fat and Carbohydrates

Front 24

Anaerobic threshold

Back 24

Intensity at which O2 supply is unavailable

Front 25

Glycogen

Back 25

Chains of glucose stored in liver and muscles

Front 26

Kilocalorie (Kcal)

Back 26

Amount of heat required to raise temperature of 1 Kg of water 1 degree C.

Front 27

Lactic Acid

Back 27

By product of anaerobic ATP production

Front 28

VO2 Max

Back 28

Total capacity to consume O2 at cellular level; i.e. maximal O2 consumption or maximum aerobic capacity

Front 29

VO2 Max depends on 2 factors
VO2 Max = _____ x _____

Back 29

Cardiac output (delivery of O2 to working muscles by blood) and Oxygen extraction (ability to extract O2 from blood for use in mitochondria)

(Cardiac output max) x (Oxygen extraction max)

Front 30

MET

Back 30

Resting VO2 = 3.5mL/kg/min

Front 31

Firefighting activity = ____ METs

Back 31

11 - 13 METs

Front 32

Systolic BP

Back 32

Pressure from contraction of left ventricle

Front 33

Diastolic BP

Back 33

Pressure remaining when heart relaxes b/w beats

Front 34

During exercise, systolic BP should _____

Back 34

Systolic BP should increase

Front 35

3 Cardiovascular responses to exercise

Back 35

1. Stroke volume increases
2. New capillaries are produced
3. Mitochondrial density increases

Front 36

Overload principle

Back 36

System must be made to work harder to improve

Front 37

Principle of Specificity of Training

Back 37

Aerobic exercise needs to be rhythmic, continuous, and involve large muscle groups

Front 38

Muscle Pump

Back 38

Rhythmic squeezing of large muscles against veins

Front 39

Optimum exercise intensity is
Maximum O2 consumption of ___ to ___% or ___ to ____ % Maximum heart rate

Back 39

Max. O2 Consumption 50 - 85% or 60 - 90% Max. HR

Front 40

Borg Scale; Recommneded exercise intensity range

Back 40

Rating of Perceived Exertion;
12 to 15 on scale of 6-20 or 3 to 5 on scale of 0-10

Front 41

Minimum daily Aerobic activity = ____ min

Back 41

10 min

Front 42

Performance Interval Training

Back 42

Very High Intensity; Competitive Performance

Front 43

Fitness Interval Training

Back 43

Modest to Vigorous Intensity; General Fitness

Front 44

Minimum Days per Week to exercise = ____

Back 44

3 days

Front 45

Warm Up purposes

Back 45

Increase muscle temperature and allow for blood shunt

Front 46

Firefighting activity = ____ METs

Back 46

11 - 13 METs

Front 47

Systolic BP

Back 47

Pressure from contraction of left ventricle

Front 48

Diastolic BP

Back 48

Pressure remaining when heart relaxes b/w beats

Front 49

During exercise, systolic BP should _____

Back 49

Systolic BP should increase

Front 50

3 Cardiovascular responses to exercise

Back 50

1. Stroke volume increases
2. New capillaries are produced
3. Mitochondrial density increases

Front 51

Overload principle

Back 51

System must be made to work harder to improve

Front 52

Principle of Specificity of Training

Back 52

Aerobic exercise needs to be rhythmic, continuous, and involve large muscle groups

Front 53

Muscle Pump

Back 53

Rhythmic squeezing of large muscles against veins

Front 54

Optimum exercise intensity is
Maximum O2 consumption of ___ to ___% or ___ to ____ % Maximum heart rate

Back 54

Max. O2 Consumption 50 - 85% or 60 - 90% Max. HR

Front 55

Borg Scale; Recommneded exercise intensity range

Back 55

Rating of Perceived Exertion;
12 to 15 on scale of 6-20 or 3 to 5 on scale of 0-10

Front 56

Minimum daily Aerobic activity = ____ min

Back 56

10 min

Front 57

Performance Interval Training

Back 57

Very High Intensity; Competitive Performance

Front 58

Fitness Interval Training

Back 58

Modest to Vigorous Intensity; General Fitness

Front 59

Minimum Days per Week to exercise = ____

Back 59

3 days

Front 60

Warm Up purposes and time required

Back 60

Increase muscle temperature and allow for blood shunt; 3-5 min.

Front 61

Cool down until heart rate reaches ___ to ___ bpm to reverse blood shunt

Back 61

108 - 120 bpm

Front 62

3 primary types of muscle and locations of each

Back 62

1. Cardiac - Heart
2. Smooth - Arteries/Intestines
3. Skeletal

Front 63

2 main types of skeletal muscle fibers

Back 63

Slow Twitch (Type I) and Fast Twitch (Type II)

Front 64

Myofibrils

Back 64

Strands of protein running the length of each muscle fiber

Front 65

2 primary contractile proteins in myofibril

Back 65

Actin and Myosin

Front 66

Sacromere

Back 66

Repeating units of myofibrils

Front 67

3 types of muscle contraction

Back 67

1. Concentric (shorten)
2. Eccentric (lengthen)
3. Isometric (no change)

Front 68

2 factors affect amount of force generated during muscle contraction

Back 68

1. Size of fibers contracting
2. Number of fibers contracting

Front 69

Motor Unit

Back 69

Single motor nerve and all muscle fibers it stimulates

Front 70

Hypertrophy

Back 70

Increase in size and number of myofibrils

Front 71

Hyperplasia

Back 71

Increase in number of muscle fibers (not proven in humans)

Front 72

3 types of connective tissue

Back 72

1. Cartilage (padding b/w bones)
2. Ligaments (connect bone/bone)
3. Tendons (connect muscle/bone)

Front 73

Isotonic

Back 73

Same tone and tension; External resistance challenged through entire range of motion

Front 74

Dynamic constant external resistance

Back 74

Fixed amount of external resistance; constant resistance throughout movement range

Front 75

Dynamic variable external resistance

Back 75

Automatically vary the resistance throughout movement range

Front 76

Isokinetic

Back 76

Same Speed; Max. force throughout entire range of movement, while keeping speed constant

Front 77

2 types of exercise related soreness

Back 77

1. Immediate (Lactic Acid)
2. Delayed onset muscle soreness (DOMS); 1-3 days later; due to small tears in connective tissue

Front 78

Causes of Muscle Fatigue at:
0-30 sec.; 40-60 min.; 60-180 min.

Back 78

0-30 sec. - Active cells run out of ATP
40-60 min. - Lactic Acid
60-180 min. - Glycogen depleted

Front 79

4 factors that limit flexibility

Back 79

1. Ligaments and tendons
2. Muscle tissue
3. Bone/Joint structure
4. Skin

Front 80

Muscle Spindles

Back 80

Fibers in muscle tissue that protect against too much stretch