Cardiovascular System and Exercise Physiology

These flashcards cover essential terms and definitions related to the cardiovascular system and the physiological aspects of exercise.

Cardiovascular System (CVS)

A closed system responsible for transporting blood throughout the body via blood vessels.

Heart

A muscular organ that continuously contracts to circulate blood throughout the body's network of blood vessels.

Atria

The two upper chambers of the heart that receive blood (right atrium and left atrium).

Ventricles

The two lower chambers of the heart responsible for pumping blood away from the heart (right ventricle and left ventricle).

Coronary Circulation

The blood supply that delivers blood to the heart muscle.

Blood Vessels

Flexible pipes that deliver blood to individual cells within the body.

Tunica Intima

The inner layer of blood vessels in direct contact with blood.

Tunica Media

The middle layer of blood vessels composed of involuntary smooth muscles.

Tunica Externa

The outer layer of blood vessels, composed of elastic tissue.

Cardiac Output

The amount of blood ejected from the heart per minute, calculated as Heart Rate x Stroke Volume.

Stroke Volume

The amount of blood delivered per beat, measured in liters per beat.

Hypertension

High blood pressure, a condition where the force exerted by circulating blood on blood vessel walls is too high.

Atherosclerosis

The hardening of blood vessels due to plaque buildup, leading to decreased blood flow.

Erythrocytes (RBC)

Red blood cells that carry oxygen in the blood.

Leukocytes (WBC)

White blood cells that are part of the immune system.

Platelets

Small cell fragments that help with blood clotting.

VO2 Max

The maximum capacity of the body to transport and utilize oxygen during exercise.

Exercise Physiology

The study of the body's responses and adaptations to physical activity.

What is the importance of a diverse diet for vitamin intake?

A diverse diet ensures adequate intake of all essential vitamins necessary for optimal health and metabolic functions.

What is the impact of smoking on cardiovascular health?

Smoking introduces harmful substances that can lead to inflammation, plaque buildup, and increased risk of cardiovascular diseases.

What is the significance of coronary circulation?

Coronary circulation is the blood supply to the heart muscle itself, critical for its function.

What are the primary functions of vitamins in the body?

Vitamins are essential for various bodily functions, including metabolism, growth, and overall health.

What are the differences between fat-soluble and water-soluble vitamins?

Fat-soluble= vitamins are stored in adipose tissue

water-soluble= vitamins are not stored in large amounts and are excreted when in excess.

What is the connection between obesity and cardiovascular disease?

Obesity is a significant risk factor for cardiovascular diseases, increasing the likelihood of hypertension, diabetes, and atherosclerosis.

What is the role of exercise in managing cardiovascular disease risk factors?

Exercise helps lower blood pressure, improve lipid profiles, and enhance overall cardiovascular health.

What is the role of Vitamin C in cardiovascular health? (anti c)

Vitamin C acts as an antioxidant, prevents blood clot formation, and supports immune function.

What is the role of HDL (high-density lipoproteins) in cardiovascular health?

HDL (high-density lipoproteins) help remove cholesterol from the bloodstream and are protective against cardiovascular diseases.

What are the stages of the General Adaptation Syndrome (GAS)?

The stages of GAS include alarm, resistance, and exhaustion, representing the body's response to stress.

What is delayed-onset muscle soreness (DOMS)?

DOMS is soreness experienced 24-48 hours after intense physical activity, caused by micro-tears in muscle fibers.

What is the function of nitric oxide (NO) in blood vessels?

Nitric oxide controls the diameter of blood vessels by promoting vasodilation

What is the role of the right atrium?

The right atrium receives deoxygenated blood from the body via the superior and inferior vena cava.

What is the significance of regular physical activity for centenarians?

Regular physical activity helps centenarians maintain health, reduce age-related degeneration, and avoid chronic illnesses

What is the relationship between heart rate and exercise?

During physical activity, heart rate increases to meet the oxygen and nutrient demands of the muscles.

What are the cellular components of blood and their functions?

Blood cellular components include erythrocytes (carry O2), leukocytes (immune defense), and platelets (clotting).

erythrocytes (red blood cells) which carry oxygen, leukocytes (white blood cells) which provide immune defense, and platelets (thrombocytes) which facilitate blood clotting. 

What are the four chambers of the heart?

The four chambers of the heart are two atria (right and left) and two ventricles (right and left)

What are the three layers of blood vessels?

The three layers of blood vessels are tunica intima, tunica media, and tunica externa.

What is the significance of VO2 Max?

VO2 Max is the maximum capacity of the body to transport and utilize oxygen during exercise, indicating cardiovascular fitness.

What is the purpose of the overload principle in exercise?

The overload principle states that muscles must be worked to their utmost capacity to adapt and develop strength and endurance.

The overload principle states that muscles must be worked to their utmost capacity to adapt and develop strength and endurance.

What is the function of Vitamin B6 in cardiovascular health?

Vitamin B6 is vital for amino acid metabolism and helps regulate homocysteine levels, which are linked to cardiovascular risk.

What are the potential effects of chronic inflammation on cardiovascular health?

Chronic inflammation can contribute to atherosclerosis and increase the risk of cardiovascular diseases

What is systolic pressure?

Systolic pressure is the force of blood against the artery walls during ventricular contraction.

What is diastolic pressure?

Diastolic pressure is the pressure in the arteries during ventricular relaxation.

How does vitamin D influence bone health?

Vitamin D helps maintain bone density by facilitating calcium absorption in the gut.

What are the consequences of Vitamin D deficiency?

Vitamin D deficiency can lead to weakened bones, increased risk of osteoporosis, and potential cardiovascular issues.

How does blood pressure relate to heart health?

Maintaining healthy blood pressure is crucial for preventing heart disease and stroke.

What are normal blood pressure ranges?

Normal blood pressure is generally considered to be around 120/80 mm Hg.

What is the Overload Principle in exercise?

The Overload Principle states that muscles must be worked to their utmost capacity to adapt and develop strength and power.

What is the function of Vitamin B6 in amino acid metabolism?

Vitamin B6 is essential for converting amino acids into neurotransmitters and other important molecules.

How does the Overload Principle apply to cardiovascular exercise?

In cardiovascular exercise, increasing intensity or duration is necessary for improving heart and lung capacity.

What are some sources of Vitamin B6?

Sources of Vitamin B6 include poultry, fish, potatoes, chickpeas, bananas, and fortified cereals.

What is strength training?

Strength training involves using resistance to induce muscle contraction, which leads to increased strength and muscle mass.

What is the relationship between Vitamin B6 and homocysteine levels?

Vitamin B6 helps convert homocysteine into other substances, thus lowering elevated homocysteine levels linked to cardiovascular risk.

What role does ATP play in muscle function during exercise?

ATP is essential for muscle contractions, and physical activity greatly elevates the demand for ATP.

How does ATP production from glucose compare to that from lipids?

Metabolism of glucose generates around 30 ATP, whereas lipid metabolism produces approximately 180 ATP.

What does muscle hypertrophy refer to, and how is it related to exercise?

Muscle hypertrophy is the growth of muscle cell size that results from resistance training and increased protein synthesis.

What purpose does nitric oxide (NO) serve in blood vessels?

Nitric oxide functions as a vasodilator, aiding in the control of blood flow and blood pressure by relaxing the smooth muscle tissues within blood vessels.

How does HDL cholesterol contribute to cardiovascular health?

HDL cholesterol assists in moving cholesterol from the arteries to the liver for removal, thereby decreasing the likelihood of cardiovascular disease.

What is the function of antioxidants in relation to cardiovascular health?

Antioxidants shield cells and lipids from oxidative damage, lowering the risk of cardiovascular diseases and enhancing heart health.

What impact does aerobic training have on heart rate?

Aerobic training generally leads to a decrease in resting heart rate and enhances the heart's efficiency during exercise.

How does chronic inflammation affect cardiovascular health?

Chronic inflammation exacerbates cardiovascular disease progression by encouraging atherosclerosis and impairing endothelial function.

What key aspects are studied when studying exercise?

Strength, Power, Endurance, Flexibility.

What is the relationship between stress and adaptation in the context of exercise?

Stress leads to Adaptation. Generalized adaptation is a process used to describe the body's physiological changes in response to exercise.

What are the three distinct stages of the General Adaptation Syndrome?

The alarm stage, The resistance development stage, The exhaustion stage.

What significant modifications do skeletal muscles undergo in response to stress from exercise?

Skeletal muscles undergo significant modifications in response to stress.

This includes adaptations like increased mitochondrial content and respiratory capacity, increased blood flow and capillary density, and changes in muscle fiber composition.

What principles are important to take into account to optimize adaptation?

The overload principle, Specificity, Individual principles.

Define the Overload Principle.

The overload principle states that in order for muscles to adapt and develop their strength and power, they must be worked to their utmost capacity.

What does Repetition Maximum (RM) refer to in the context of the Overload Principle?

Repetition maximum (RM) refers to the maximum amount of weight that an individual can lift in a single exercise. It's a way to figure out the maximum amount of weight that can be lifted in a single exercise.

What is Hypertrophy?

Hypertrophy is an observable adaptation resulting from progressive resistance exercise training, referring to the augmentation of muscle size. It is a result of an elevation in protein synthesis.

How does the intensity of a resistance training workout relate to muscular adaptation?

The intensity is contingent upon the weight of the load. Increased loads will result in greater muscular adaptation.

What are Cross-bridges and Motor units in relation to muscle adaptation?

Muscles use cross-bridges. Motor units are involved in muscle contraction. The nervous system provides neural connections to skeletal muscles via motor units. A motor unit is the nerve used to control a single muscle cell or a group of muscle cells.

What is DOMS?

DOMS stands for Delayed-Onset Muscle Soreness.

What is Resistance training adaptation?

Resistance training adaptation is a local adaptation seen in the muscles. Muscle is a contractile tissue. For muscle function, it needs fuel and proteins.

What is VO2 Max?

VO2 Max is the maximum capacity our body has to transport and utilize oxygen. It is a measure of an individual's aerobic fitness. The more you exercise, the higher your VO2 Max.

Define Cardiac Output (CO).

Cardiac Output (CO) is the amount of blood ejected from the heart every minute (L/min). CO at rest is typically 5 L/m and can reach 20 L/m during exercise. Higher cardiac output means your heart is working harder in delivering oxygen and nutrients.

How is Cardiac Output calculated?

Cardiac Output = Heart Rate x Stroke Volume.

Define Heart Rate (HR) and Stroke Volume (SV).

Heart Rate (HR) is beats per minute (BPM). Stroke Volume (SV) is the amount of blood ejected from the heart every beat (L/B). SV is how much blood is delivered per beat.

How do resting Heart Rate and maximum Heart Rate differ between trained and untrained individuals?

A trained individual typically has a lower resting Heart Rate compared to an untrained individual.

However, the maximum Heart Rate (HR Max) is the same for both trained and untrained individuals. 220- age

How is obesity defined in the sources?

Obesity is defined as excessive accumulation of body fat. Notably, obesity is NOT a disease. It serves as an indicator for numerous lifestyle-related illnesses.

What are some methods used to define or measure obesity?

Waist circumference (WC), Body fat percentage, BMI (Body Mass Index), and DEXA (Dual-energy X-ray absorptiometry).

According to the sources, which measurement method might be a better indicator of health problems related to obesity?

Waist Circumference (WC) is indicated as a better indicator than BMI. A high WC ratio is associated with diabetes, hypertension, and dyslipidemia, according to NIH.

What BMI ranges are used to classify adults according to the sources?

Underweight: <18.5

Normal: 18.5-24.9

Overweight: 25.0-29.9

Obesity I: 30.0-34.9

Obesity II: 35.0-39.9

Extreme obesity III: >40.

How is obesity defined in children?

At Risk for Overweight is defined as BMI of 85th - 95th percentiles. Overweight (for children 2+ years old) is defined as BMI for age ≥ 95th percentiles. For children less than 2 years old, Weight for length > 95th percentiles is used.

What are the main categories of nutrients? (2 main)

Macronutrients (Carbohydrates, Lipids, Proteins.)

Micronutrients (Vitamins, Minerals), and Water. Water is an inorganic essential nutrient.

Why is nutrition important?

Think of food consumed like information – healthy or unhealthy. Proper nutrition is crucial for optimal body functioning. Unhealthy diet can lead to health problems.

What are some diseases highly affected by nutrition?

Heart diseases, Diabetes, High Blood Pressure , and Lifestyle diseases in general.

What is the main role of Carbohydrates and Lipids in the body?

They are macronutrients that provide energy/calories. Glucose (from carbs) and lipids (fats) are fuel for muscles. One glucose molecule yields about 30 ATP, while lipids yield about 180 ATP.

What is the primary function of Proteins?

Proteins are macronutrients needed for immunity and transport. Muscles need proteins. Proteins are built via protein synthesis, which requires amino acids (building blocks of proteins).

What is the role of Vitamins? Are they a source of energy?

Vitamins are micronutrients important for metabolism. They are NOT a source of energy.

How are vitamins classified based on solubility?

Vitamins are classified as Fat soluble (A, D, E, and K) and Water soluble (Bs, and C).

What is the role of Water in the body?

Water is an inorganic essential nutrient. It is involved in many body processes, including: Fluid balance, Nerve impulses, Body temperature, Muscle contractions, Nutrient transport, and Excretion of waste products.

What are the three main parts of the Cardiovascular System?

Heart (cardiac muscle), Blood vessels (conduit), and Blood (plasma; cells).

What are the main functions of the Cardiovascular System?

Nourishes your cells with oxygen and energy molecules, and Picks up the waste from your cells. It is a closed system that transports blood to the entire body via blood vessels.

Describe the Heart.

The heart is a muscular tissue (organ) that acts as a pump. It has input and output.

How many chambers does the heart have and what are they?

The heart has 4 chambers. Two atria (Right & Left) receive blood (input/receiving). Two ventricles (Right & Left) pump blood out (output/pumping).