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HHS 231 Chapter 7
Conditioning Your Cardiorespiratory System
| Question | Answer |
|---|---|
| Cardiorespiratory fitness | Ability of your cardiovascular and respiratory systems to supply oxygen and nutrients to large muscle groups in order to sustain dynamic activity |
| Respiratory system | Body system responsible for the exchange of gases between the body and the air |
| Cardiovascular system | Body system responsible for the delivery of oxygen and nutrients to body tissues and the delivery of CO2 and other wastes back to the heart and lungs |
| Respiration | The exchange of gases in the lungs or in the tissues |
| Atria | Upper chambers of the heart that collect blood from the rest of the body |
| Ventricles | Lower chambers of the heart that pump blood to the rest of the body |
| Pulmonary circulation | Blood circulation from the heart to the lungs and back |
| Systemic circulation | Blood circulation from the heart to the rest of the body and back |
| Pulmonary artery | The artery that carries blood from the right ventricle to the lungs |
| Aorta | Artery that carries blood from the left ventricle to the rest of the body |
| Systole | Contraction phase of the heart cycle |
| Diastole | Relaxation phase of the heart cycle |
| Heart rate | Number of beats of the heart in one minute |
| Arteries | High-pressure blood vessels that carry blood away from the heart to the lungs or cells |
| Veins | Low-pressure blood vessels that carry blood from the cells or lungs back to the heart |
| Blood pressure | Pressure that blood in the arteries exerts on the arterial walls |
| Systolic blood pressure | Blood pressure during the systole phase of the heart cycle |
| Diastolic blood pressure | Blood pressure during the diastole phase of the heart cycle |
| ATP (adenosine triphosphate) | Cellular form of energy |
| Creatine phosphate | A molecule that's stored in muscle cells and used in the immediate energy system to donate a phosphate to make ATP |
| Anaerobic | Without oxygen (nonoxidative) |
| Lactic acid | An end-product of the nonoxidative breakdown of glucose that can increase acidity in muscles and the blood and can cause muscular fatigue |
| Mitochondria | Cellular structures where oxidative energy production takes place |
| Aerobic | Dependent on oxygen (oxidative) |
| Homeostasis | A stable, constant internal environment |
| Cardiac output | Volume of blood ejected from the heart in one minute; expressed in L or mL/min |
| Hemoglobin | A four-part globular, iron-containing protein that carries oxygen |
| Plasma | The yellow-colored fluid portion of blood that contains water, proteins, hormones, ions, energy sources, and blood gases |
| Stroke volume | The volume of blood ejected from the heart in one heartbeat; expressed in L/mL per beat |
| Metabolic syndrome | A clustering of three or more heart disease and diabetes risk factors in one person (high blood pressure, impaired glucose tolerance, insulin resistance, decreased HDL cholesterol, elevated triglycerides, overweight with fat mostly around the waist) |
| Resting heart rate | The number of times your heart beats in a minute while the body is at rest; typically 50-90 bpms |
| Pulse | The pressure wave felt in the arteries due to blood ejection with each heartbeat |
| Maximal oxygen consumption (VO2 max) | Highest rate of oxygen consumption your body is capable of during maximal energy; expressed in either L/min or mL/kg*min (millileters per minute per kilogram of body weight) |
| Maximal heart rate (HR max) | Highest heart rate you can achieve during maximal exercise |
| Internal workout | A workout that alternates periods of higher-intensity exercise with periods of lower-intensity exercise or rest |
| Circuit training workout | A workout where exercisers move from one exercise station to another after a certain number of repetitions or amount of time |
| Perceived exertion | A subjective assessment of exercise intensity |
| Talk test | A method of measuring exercise intensity based on assessing your ability to speak during exercise |
| Target heart rate | The heart rate you are aiming for during an exercise session; often a range with high and low heart rates called your training zone |
| Heart rate reserve (HRR) | Number of beats per minute available or in reserve for exercise heart rate increases, maximal heart rate minus resting heart rate |
| Cross-training | The practice of using different exercise modes or types in your cardiorespiratory training program |
| Warm-up | The initial 5- to 20-minute preparation phase of a workout |
| Cool-down | The ending phase of a workout where the body is brought gradually back to rest |
| Heat cramps | Severe cramping in the large muscle groups and abdomen caused by high fluid and electrolyte loss in sustained exertion in the heat |
| Heat exhaustion | An elevated core body temp., headache, fatigue, profuse sweating, nausea, and clammy skin brought on by sustained exertion in the heat with dehydration and electrolyte losses |
| Heat stroke | A core body temp. above 104 degrees F, headache, nausea, vomiting, diarrhea, rapid pulse, cessation of sweating, and disorientation resulting from extreme exertion in very hot conditions |
| Hypothermia | A condition where the core temp. of the body drops below the level required for sustaining normal body functions |
| Dehydration | A process that leads to a lack of sufficient fluid in the body, affecting normal body functioning |
| RICE | Acronyms for rest, ice, compression, and elevation; a method of treating common exercise injuries |
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