Pf chapter 7 test

How to measure recover heart rate?

-Check pulse after the exercise session, helps determine when it is safe to continue in your training. -5 minutes after exercise= 120bmp -10 minutes after exercise=100 bmp (if doesn't drip after this time reduce intensity)

How to measure resting heart rate

-Measure after waking up in the morning and before getting out of bed. -It should be taken while lying down or sitting -Range- 50 to 100 beats per minute (Adults with heart rates over 70 are more likely to get heart attacks than those who have it below 70)

Cardiovascular fitness and what it does

-Most important of all physical fitness components. -it is the body's ability to provide oxygen continuously to muscles as work is performed over a long period of time. -increase the body's ability to use oxygen

Two ways to test your pulse

-heart rate monitor that steals around your chest -take your pulse, at the wrist and neck where arteries lie just below the. (Place the index finger against the skin at the baso of your thumb on the soft area of the wrist)

Systems of the cardiovascular fitness

-respiratory system- (lungs and air passage) -circulatory system- (heart, blood, and blood vessels)

What is an example of anaerobic exercise

100 yard dash

Your friend who is age 15 wishes to start a jogging program. Using a percentage of maximal heart rate, what would you suggest as a proper staring target heart rate?

123 (math-

What should your training heart rate be in order to safely develop cardiovascular fitness?

140 bpm

The intensity of your workout is too difficult if your heart rate has not returned to 120 bpm within how many minutes?

5 minutes

Resting heart rate active v inactive person

Active-lower, pumps more blood, works more efficiently Non active- higher, can decrease to 10-25 if they train.

How is blood forced through the veins?

By contracting muscles

Cardivascular Fitness uses which body systems?

Circulatory and respiratory

How to determine target heart rate ?

Desired level of intensity. 1)calculating the percentage of your maximum heart rate (220- age= maximum heart rate x lower percent at which you wish to train) 2)percentage of your maximum heart rate reserve and takes into account your resting pulse rate (220- age- resting heart rate X % + resting heart rate= lower level of target heart rate zone) (Start at 30-40 percent and gradually increase to 50-60 percent)

Arteriosclerosis (not a vocab word just extra info)

Hardening of the arteries due to conditions that cause the arterial walls to become thick, hard, and nonelastic.

Recovery heart rate

Heart rate after exercise. (120bpm within 5 mins of workout and 100bmp after 10 minutes)

Target heart rate

Heart rate that should not be exceeded during exercise. (Two methods to calculate: calculate percent of maximum heart rate or resting pulse rate.)

Exercising effects on the heart

Helps the heart become stronger and pump more blood. Beats fewer times per minute

Systolic pressure (can be reduced by aerobic training)

Higher number -it is at the moment in which blood is pumped from the heart by the ventricles

Heart attack risk factors

Inactivity (controllable) High blood pressure (controllable) High levels of cholesterol (controllable) Stress and tension (controllable) Smoking (controllable) Sex Hereditary Age

To improve cardiovascular fitness

Increase frequency (days exercised) , increase intensity(response of the pulse, how much heart rate is increased) Increase time- maintain heart rate for a minimum of 20 minutes and start decreasing time.

When increasing pace of the run you increase...

Intensity

Capillaries

It acts as a bridge between veins and arteries. This is also where food and oxygen are delivered from the blood to cells throughout the body.

Aerobic

Oxygen requiring activities, which can be performed for at least 15 minutes without gasping to catch your breath. They can be done for a long period of time.

diastolic pressure (can be reduced by aerobic training)

Represents the blood pressure when te heart is relaxed and filling with blood.

How to know maximum heart rate?

Subtract 220 by your age, as on becomes older heart rate decreases. (220-14)

Maximum heart rate

The heart's maximum working capacity. To find it subtract 220 from your age. (The older you get the more it decreases)

Pulse

The pressure of the blood on the artery wall, and it corresponds to your heartbeat

Arteries function (Left ventricle)

The ventricle on the left of the heart forces blood containing oxygen through the body through arteries. Arteries always carry blood away from the heart.

circulatory and respiratory systems

Their work together to provide muscles with necessary oxygen. The more oxygen the muscles receive, the more energy they can produce and the better you feel.

Body functions

They improve with use and decline with disuse, meaning lungs, heart and muscles become stronger and more efficient in their utilization of oxygen as they are used more.

Why must the blood circulate throughout the body?

To supply all the body cells continuously with oxygen and nutrients and to remove wastes.

Capillaries—> veins

Wastes left over after cells use up oxygen are transported by capillaries to veins, and veins transport it back to the heart.

Heart attack

When a blood clot clots and artery feeding the heart

Stroke

When a blood clot clots and artery that supplies blood to the brain

What is the number one killer in the US?

cardiovascular disease

Veins

carry blood to the heart -they can only move this way based on one-way valves

Atherosclerosis

condition in which fatty deposits called plaque build up on the inner walls of the arteries (Fatty deposits on the inner walls of the arteries cause a higher blood pressure, makes the heart work harder. (Hardening of the arteries))

Blood flow in the body follows the pattern of

heart to arteries to capillaries and to veins

The right ventricle

pumps blood to the lungs, where wastes are exchanged for oxygen.

Blood pressure

the measure of blood force against the walls of the arteries. It is recorded with two numbers, systolic and diastolic pressure.

Resting heart rate

the number of times your heart beats in one minute when you are not active. It is the heart rate just after walking and before getting out of bed. (50-100 bpm)

In order for jogging to contribute toward the development of cardiovascular fitness, your target heart rate must be maintained for at least:

twenty minutes (30)

Anaerobic

without oxygen activities. They can only be done for a short period of time.