Term
| What is the function of the heart? |
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Definition
| to maintain pressure in cardiovascular system; center piece of circulation |
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Term
| What is systole and diastole? (what’s systolic blood pressure & diastolic blood pressure?) |
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Definition
| Systole is heart contracting; Diastole is heart at rest// systolic bp is the top number; diasolic is the bottom number |
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Term
| What’s the function of arteries? |
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Definition
| carry blood away rom heart; coronary artiries carry blood to the heart |
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Term
| What's the function of veins? |
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Definition
| carry blood to heart (most of blood is in heart) |
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Term
| What is the function of capillaries? |
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Definition
| meeting of arteries and viens; place of exchange |
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Term
Benefits of Cardiorespiratory Training
- Cardiovascular function |
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Definition
| increases cardiac output; maximum output increases; amount of blood pumps for minute; increass ventilatory capacity breathing becomes more effective; increase in blood volume have more blood; increase in VO2 mass an indicator of aerobic capacity |
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Term
| Benefits of Cardiorespiratory Training - Improved Cellular Metabolism |
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Definition
| increases number of capillaries which helps increase blood flow; increases number of mitochondria; decreased oxidative damage-results from free radicals |
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Term
| Benefits of Cardiorespiratory Training- Reduced Risk of Chronic Disease |
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Definition
| CAD/CDD- reduces BP in hypertensive ppl; normal is 120/80 and hypertensive is 140/90; lower bp good b/c pressure in arteries damages first layer of cellls in arteries |
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Term
| - How do you calculate Cardiac Output? |
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Definition
| Hear rate(bpm) and Strobe volume (amount of blood pumped per beat) |
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Term
| what's average resting cardiac output? Maximal cardiac output? |
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Definition
| resting output is 5L/min; maximal output is 20-25 L/min |
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Term
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Definition
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Term
| Which chronic diseases will CV training reduce the risk of? |
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Definition
CAD/CVD - reduces BP which helps reduce stress on layers of arteries
cancer - exercise helps lower estrogen level in women which reduces risk of breast cancer
Type-2 Diabetes- aerobic exercise allows blood sugar to be put into cells without insulin
osteoporosis |
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Term
| What level of intensity is best for burning fat? |
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Definition
| has nothing to do with intensity but amount of kcals used; |
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Term
| Is cellulite any different than normal subcutaneous (i.e. beneath the skin) fat? |
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Definition
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Term
| Does aerobic exercise improve immunity? |
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Definition
| limited evidence but studies do show that increase in exercise causes increased immunity but it will eventually plateau and fall below normal |
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Term
| What psychological benefits come from aerobic training? |
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Definition
| improved mental outlook; decrease in level of stree hormones, increase in endorphins, and decrease in mild/moderate depression |
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Term
| ACSM guidelines (recommended frequency, duration, and intensity for cardiorespiratory endurance) |
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Definition
frequency - 3-5 days per week
duration - 20-60 minutes atleast in 10 minute intervals
intensity- 65-90% heart rate max |
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Term
| Be able to calculate HR Target Zones using the ACSM guidelines |
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Definition
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Term
| When is it best to stretch? |
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Definition
| during cool down- it's a good way to recirculat blood; warm after work out which is a good time to stretch |
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Term
| What type of warm-up is best when preparing for CV exercise? |
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Definition
| Specific - doing what you are going to do but slowly |
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Term
| What are the basic guidelines (i.e. RICE) for treating an injury? |
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Definition
| Rest, Ice/Ibeprofen, Compression (to prevent swelling), and Elevation |
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Term
| What substrates are utilized at what intensities of cardiovascular exercise? |
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Definition
| fats are used in lower intensity, CHO are burned at higher intensity |
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