Aerobic Exercise

These flashcards cover key vocabulary and concepts from the Health Dynamics lecture on Aerobic Exercise.

Aerobic Exercise

A form of exercise that relies on the aerobic system, requiring oxygen to fuel muscles.

What are the three energy systems?

Immediate, non-oxidative, and oxidative

Immediate Energy System

Supplies energy to muscle cells through breakdown of ATP and creatine phosphate; lasts for 0 to 10 seconds.

What are examples of immediate energy system?

Weightlifting, jumping straight up, throwing a ball, one forceful rep

Anaerobic (non-oxidative) Energy System

Supplies energy to muscles through the breakdown of glucose and glycogen without oxygen (glycolysis), lasting 10 seconds to 2 minutes.

Examples of nonoxidative energy system

400 m run, running up several flights of stairs

Lactic acid

Metabolic acid resulting from the metabolism of glucose and glycogen

Lactate

Fuel substance generated as lactic acid breaks down in the body

Aerobic (oxidative) Energy System

Supplies energy through the breakdown of glucose and fats in the presence of oxygen, effective for duration greater than 2 minutes.

Examples of oxidative energy system

1500 meter run, 30 minute walk

Mitochondria

Cell structures that convert the energy in food to a usable form for the body.

Cardiorespiratory System

The system that circulates blood through the body, consisting of the heart, blood vessels, and respiratory system.

At rest your heart beats at a rate of about to beats per minute

50-90

At rest how many breaths per minute

12 to 20

What is average blood pressure?

120/80

Cardiac Output

The amount of blood pumped by the heart each minute, a function of heart rate and stroke volume.

Stroke Volume

The amount of blood the heart pumps with each beat.

Cardiac Output =

Heart Rate * Stroke Volume

FITT Principle

A method for prescribing exercise that includes Frequency, Intensity, Time, and Type.

Heart Rate Zones

Ranges of heart rate used to gauge exercise intensity and effectiveness during aerobic exercise.

Zone 1

Recovery (50-60%)

Zone 2

Aerobic System Training (60%-70%)

Zone 3

Threshold - mix Aerobic and anaerobic System Training (70%-80%)

Zone 4

Anaerobic System Training- speed training (80-90%)

Zone 5

Max power efforts (immediate training) (90%-100%)