Cardiovascular Fitness

What happens if an individual's heart rate increases, but his stroke volume remains the same?

His cardiac output increases.

Increasing bursts of speed during a cycling ride is known as what type of training?

Interval training involves periodic short bursts of speed during a moderately paced ride.

One of the drawbacks of anaerobic metabolism is that it produces a substance that can interfere with muscle contractions and produce muscle pain. What is this substance called?

Lactic acid

Frequency

Many experts believe three to five times per week is optimal for cardiovascular exercise or ''doing cardio.'' Exercising less yields reduced results, and exercising more, due to the law of diminishing returns, does not yield major improvements and could increase injury risk

Time

Many experts feel 20-60 minutes of exercise is ideal, along with a recommended 5 to 15 minute warmup and cooldown, before and after, to help prevent injury.

Many experts believe this is the optimal amount of times per week to do cardiovascular exercise.

Many experts recommend three to five sessions per week of cardiovascular exercise at 20-60 minutes per session.

Which of the following training methods for measuring exercise difficulty requires no tools or special equipment?

Perceived exertion training relies on an individual's perception and assessment of exercise difficulty. It does not require special equipment such as a heart rate monitor or pedometer.

What is the American Heart Association's recommended heart rate range for aerobic exercise?

The AHA defines the effective range for improving cardiovascular fitness as 50% to 85% of an individual's maximum heart rate.

What is the formula for calculating an individual's maximum heart rate?

The American Heart Association defines the maximum heart rate as 220 minus the person's age. The target heart rate zone is calculated from this number.

Which score is considered maximum effort on the Borg Rate of Perceived Exertion scale?

The Borg Rate of Perceived Exertion scale ranges from 6 to 20, with 20 being the highest level, signifying an individual's maximum effort.

aerobic

(with oxygen) exercise is slower paced, such as a casual jog.

anaerobic

(without oxygen) exercise is faster, like a hard sprint

equation for cardiac output

CO = HR x SV.

While a non-athlete's heart might beat at 75 beats per minute, it is not uncommon for an athlete's heart to beat at:

50 beats per minute An athlete's heart will usually beat SLOWER than a non-athlete's heart.

Trent's heart beats 80 times per minute, and each time his heart pumps it pushes out 85 milliliters of blood on average. What is his current cardiac output?

6.8 liters/min

Which of the following is the difference between a basic heart rate monitor and a basic pedometer?

A basic heart rate monitor just measures heart rate, while a basic pedometer measures steps and/or distance. More expensive and complex devices may combine both tools.

Which of the following is an energy-containing molecule stored in your muscles that can be broken down easily to help make ATP?

Creatine phosphate

How does your body respond when you need more blood, e.g. during a period of intense exercise?

By increasing your cardiac output

How is cardiac output calculated?

By multiplying the heart rate by the stroke volume

parasympathetic nervous system

decreases heart rate, which decreases cardiac output

anaerobic metabolism

describe energy creation in the absence of oxygen. This is a fairly easy fact to remember if you recall that the prefix 'an' means 'without' and the word 'aerobic' refers to 'oxygen,' so anaerobic metabolism allows your body to generate usable ATP without oxygen.

target heart rate

determine theoretical maximum heart rate subtracts his age, 35, from 220, which gives him a theoretical maximum heart rate of 185 beats per minute (bpm).

heart rate monitor

display the heart rate on a wristwatch

global positioning system (GPS)

enabled cell phone or watch can also track the distance and path

Creatine phosphate

energy-containing molecule stored in your muscles that can be broken down easily to make ATP

What is the most accurate way to figure out an athlete's aerobic capacity?

expensive laboratory tests

What is perceived exertion?

how difficult an athlete thinks a completed workout was

Cardiovascular endurance training

includes running, bicycling, swimming,

Interval training

includes short bouts of high-intensity and maximum-effort exercise in the middle of a workout, can be monitored using the heart rate monitor

arrhythmias

too much cardiovascular endurance training may lead to damage to the heart and the potential for risky irregular heartbeats

What are the two basic ways to change a workout to increase aerobic endurance?

increase the intensity OR the duration

sympathetic nervous system

increases heart rate, which increases cardiac output

The four major factors in a cardiovascular endurance program :

intensity, frequency, time, and type

Cardiorespiratory fitness

is a measure of your body's ability to transport and use oxygen during exercise or physical exertion.

Lactic acid

is an end product of anaerobic metabolism, and if you don't get oxygen soon, it will also end your exercise session.

Aerobic exercise

is any physical activity that makes you sweat, causes you to breathe harder, and gets your heart beating faster than at rest. It strengthens your heart and lungs and trains your cardiovascular system to manage and deliver oxygen more quickly and efficiently throughout your body.

Maintenance Stage

is indefinite, ''maintaining'' goals achieved in the improvement stage.

Speed endurance

is lengthening exercise time, while maintaining near maximal speed

Cardiovascular system

is made up of your heart and blood vessels e.g., arteries, veins, and capillaries that transports blood throughout the body.

Strength endurance

is maintaining muscle tension without losing efficiency

adenosine triphosphate (ATP)

is the form of energy your body uses to perform bodily functions.

What is meant by aerobic endurance?

is the length of time an athlete can hold an aerobic effort, using oxygen as his main fuel.

aerobic endurance

is the length of time that an athlete is able to maintain maximum aerobic effort. It has been estimated that the body can only hold enough fuel to work at maximum aerobic capacity for somewhere between 90 minutes and 120 minutes.

heart rate (HR),

is the number of heartbeats per minute

Perceived exertion

is the subjective feel of how difficult a particular workout was to that athlete on that day.

Cardiac output

is the term used to show the amount of blood pumped per minute by each ventricle.

stroke volume (SV),

is the volume of blood pumped by the ventricles with each heartbeat.

Intensity

is where major gains are made in cardiovascular endurance. Intense exercise occurs when the athlete operates at 90% of his/her maximum threshold. At this level, he/she will have a tough time talking while exercising. At this level, the reward of improved cardiovascular endurance comes at increased risk of injury.

For endurance athletes, what are the principal problems of producing energy in an anaerobic fashion?

lactic acid production and glucose consumption

Initial Stage

lasts approximately a month, and exercise intensity is moderate, the focus: increased workout duration

pedometer

measures the number of steps

Vigorous intensity

refers to an activity that will have your heart beating quite a bit more than moderate intensity workouts, and your breathing will be harder so saying more than a few words will be difficult.

Moderate intensity

refers to an activity that will increase your breathing and get your heart beating fast.

Aerobic

refers to how your body uses oxygen to sufficiently meet energy demands during exercise.

cardiovascular endurance

the increased ability of the blood vessels, heart, and lungs to deliver oxygen to the tissues of the body

autonomic nervous system has two divisions

the sympathetic division (or fight-or-flight division) and the parasympathetic division.

How is perceived exertion rated?

there are many systems, but the most common is 1-10

The raw energy you get from food is not in a form that is usable by your body. Before your body can benefit from these energy sources they must be converted into

adenosine triphosphate (ATP)

Improvement Stage

usually 4-5 months, concentrates on increasing intensity and time

What kind of information will tracking perceived exertion give you?

vague and actionable information

What is the term for exercise without oxygen?

Anaerobic Anaerobic means 'without air.'

An individual's number of heart beats per minute is known as his _____, while the volume of blood that is pumped by his ventricles with each heartbeat is his _____.

heart rate; stroke volume