health & fitness - midterm study guide

Health & Fitness – What is health?

A state of complete physical, mental, and social well-being, not just the absence of disease.

Health & Fitness – What is morbidity?

The presence of disease or illness within a population.

Health & Fitness – What is fitness?

The ability to perform daily activities with vigor and without excessive fatigue.

Health & Fitness – What are the four basic components of fitness?

Cardiorespiratory endurance, muscular strength, muscular endurance, and flexibility.

Health & Fitness – What are the leading causes of death in the United States?

Heart disease, cancer, stroke, and chronic lower respiratory diseases.

Health & Fitness – What is the most prevalent underlying morbidity in the United States?

Obesity.

Health & Fitness – What is the difference between physical activity and exercise?

Physical activity is any movement that expends energy, while exercise is structured, planned, and repetitive movement intended to improve fitness.

Health & Fitness – What is High-Intensity Circuit Training (HICT)?

A form of exercise involving short bursts of intense activity with minimal rest between exercises.

Health & Fitness – Should HICT be recommended to everyone?

No, it is not appropriate for beginners or individuals with certain health conditions.

Health & Fitness – How much aerobic activity does the ACSM recommend per week?

At least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity.

Health & Fitness – How much resistance training does the ACSM recommend per week?

At least 2–3 days per week targeting all major muscle groups.

Health & Fitness – How does physical activity affect mortality risk?

Regular physical activity reduces the risk of all-cause and disease-specific mortality.

Scientific Literature – What is the difference between a scientific source and a non-scientific source?

Scientific sources are peer-reviewed and based on research, while non-scientific sources are typically opinion-based or not peer-reviewed.

Scientific Literature – What is the difference between a complete and incomplete citation?

A complete citation includes all necessary information, while an incomplete citation is missing key details.

Scientific Literature – What are the most important components of a citation?

Author(s), year of publication, article title, journal name, volume, and page numbers.

Scientific Literature – How do you write a complete citation for a scientific article?

Author(s). (Year). Title of article. Journal Name, Volume(Issue), Page numbers.

Cardiovascular Physiology – What is oxygen consumption (VO₂)?

The amount of oxygen the body uses to produce energy.

Cardiovascular Physiology – How does oxygen consumption change as exercise intensity increases?

Oxygen consumption increases as exercise intensity increases.

Cardiovascular Physiology – What is cardiac output?

The amount of blood the heart pumps per minute.

Cardiovascular Physiology – How is cardiac output calculated?

Cardiac output is calculated as heart rate multiplied by stroke volume.

Cardiovascular Physiology – What is stroke volume?

The amount of blood pumped from the heart with each beat.

Cardiovascular Physiology – What is open circuit spirometry?

A method used to measure oxygen consumption and carbon dioxide production.

Cardiovascular Physiology – How is oxygen transported in the blood?

Primarily bound to hemoglobin and partially dissolved in plasma.

Cardiovascular Physiology – How is carbon dioxide transported in the blood?

As bicarbonate ions, bound to hemoglobin, and dissolved in plasma.

Cardiovascular Physiology – How do heart rate, stroke volume, and cardiac output change during exercise?

All increase during exercise.

Cardiovascular Physiology – What are typical cardiac output values at rest and during heavy exercise?

Approximately 5 L/min at rest and 20–40 L/min during heavy exercise.

Cardiovascular Physiology – How does aerobic training affect resting heart rate?

Resting heart rate decreases.

Cardiovascular Physiology – How does aerobic training affect stroke volume?

Stroke volume increases.

Cardiovascular Physiology – How does aerobic training affect VO₂ max?

VO₂ max increases.

Cardiovascular Physiology – What is the arteriovenous (A-V) oxygen difference?

The difference in oxygen content between arterial and venous blood.

Cardiovascular Physiology – What is VO₂ max?

The maximum amount of oxygen the body can utilize during intense exercise.

Cardiovascular Physiology – What is a graded exercise test (GXT)?

A test where exercise intensity progressively increases to evaluate VO₂ max.

Cardiovascular Physiology – What equipment is used during a graded exercise test?

Treadmills, cycle ergometers, and metabolic carts.

Cardiovascular Physiology – What are the advantages of submaximal VO₂ max testing?

It is safer, less demanding, and easier to administer.

Cardiovascular Physiology – What are the disadvantages of submaximal VO₂ max testing?

It is less accurate than maximal testing.

Cardiovascular Physiology – How can heart rate be used to estimate exercise intensity?

Higher heart rate corresponds to higher exercise intensity.

Cardiovascular Physiology – What is percent heart rate reserve (%HRR)?

A method of calculating exercise intensity based on the difference between resting and maximum heart rate.

Cardiovascular Physiology – What is a MET?

A metabolic equivalent representing the energy cost of physical activity.

Cardiovascular Physiology – What are the MET ranges for light, moderate, and vigorous activity?

Light: <3 METs, Moderate: 3–6 METs, Vigorous: >6 METs.

Cardiovascular Physiology – What is the 7-minute workout?

A high-intensity circuit training workout using bodyweight exercises with minimal rest.

Cardiovascular Physiology – What are the general cardiovascular adaptations to aerobic training?

Lower resting heart rate, increased stroke volume, and improved oxygen delivery.

Cardiovascular Physiology – What is the relationship between heart rate and VO₂ max?

Lower heart rate at a given workload indicates higher VO₂ max.

Cardiovascular Physiology – How does blood distribution change from rest to exercise?

More blood is directed to working muscles and less to non-essential organs.

CVD – Which cardiovascular disease risk factors can be improved by exercise?

Obesity, hypertension, high cholesterol, and type 2 diabetes.

CVD – Which cardiovascular disease risk factors are not affected by exercise?

Age, genetics, and family history.

CVD – What underlying condition is common to most cardiovascular diseases?

Atherosclerosis.

CVD – What is coronary artery disease?

A condition where plaque builds up in the coronary arteries.

CVD – What is angina pectoris?

Chest pain caused by reduced blood flow to the heart.

CVD – What is a myocardial infarction?

A heart attack caused by a blocked coronary artery.

CVD – What is an aneurysm?

A weakened and bulging area in a blood vessel.

CVD – What are the two main types of stroke?

Ischemic (blockage) and hemorrhagic (bleeding).

CVD – What is hypertension?

Chronic high blood pressure.

CVD – What is atherosclerosis?

The buildup of plaque inside arteries.

CVD – How does atherosclerosis develop?

Damage to artery walls leads to inflammation, plaque buildup, and narrowing of arteries.

CVD – What can an aneurysm lead to?

Rupture or stroke.

CVD – How much can blood pressure decrease with exercise in hypertensive individuals?

Approximately 5–10 mmHg.

Skeletal Muscle – What is a concentric contraction?

A contraction where the muscle shortens.

Skeletal Muscle – What is an eccentric contraction?

A contraction where the muscle lengthens.

Skeletal Muscle – What is an isometric contraction?

A contraction where muscle length does not change.

Skeletal Muscle – Which type of contraction produces the most force?

Eccentric contractions.

Skeletal Muscle – What are the three types of muscle tissue?

Skeletal, cardiac, and smooth muscle.

Skeletal Muscle – What are the characteristics of Type I muscle fibers?

Slow-twitch, fatigue-resistant, and suited for endurance.

Skeletal Muscle – What are the characteristics of Type II muscle fibers?

Fast-twitch, fatigue quickly, and suited for power and strength.

Skeletal Muscle – What is an agonist muscle?

The primary muscle responsible for a movement.

Skeletal Muscle – What is an antagonist muscle?

A muscle that opposes the action of the agonist.

Skeletal Muscle – What is the organization of skeletal muscle from smallest to largest?

Myofilament → sarcomere → muscle fiber → fascicle → whole muscle.

Skeletal Muscle – At what level is skeletal muscle considered a single cell?

The muscle fiber.

Skeletal Muscle – What is a sarcomere?

The smallest functional unit of muscle contraction.

Skeletal Muscle – What is a motor unit?

A motor neuron and all the muscle fibers it controls.

Skeletal Muscle – What is the all-or-nothing principle?

A muscle fiber either contracts fully or not at all.

Skeletal Muscle – What is myelin?

A sheath that insulates nerve fibers and speeds up signal transmission.

Skeletal Muscle – What is the soma?

The cell body of a neuron.

Skeletal Muscle – What is the function of dendrites?

To receive incoming signals from other neurons.

Skeletal Muscle – What are the Nodes of Ranvier?

Gaps in the myelin sheath that allow faster nerve signal conduction.

Skeletal Muscle – What adaptations occur with resistance training?

Increased muscle size, strength, and neural efficiency.

Skeletal Muscle – What is the process of excitation-contraction coupling?

The sequence from nerve signal to muscle contraction involving calcium release and actin-myosin interaction.

Cancer – What is cancer?

A disease characterized by uncontrolled cell growth.

Cancer – How does cancer develop?

Through accumulation of mutations in DNA.

Cancer – What are tumor suppressor genes?

Genes that regulate and slow down cell division.

Cancer – What are oncogenes?

Mutated genes that promote uncontrolled cell growth.

Cancer – What are proto-oncogenes?

Normal genes that can become oncogenes when mutated.

Cancer – What determines the type of cancer a person has?

The tissue or organ where the cancer originates.

Cancer – What is the difference between benign and malignant tumors?

Benign tumors do not spread; malignant tumors invade and spread.

Cancer – How does physical activity impact cancer?

It helps prevent cancer, improves treatment outcomes, and aids recovery.

Cancer – What are major risk factors for cancer?

Smoking, poor diet, physical inactivity, and genetic factors.

BONUS - Q: Why is calcium important at the neuromuscular junction?

A: Calcium influx into the terminal button triggers acetylcholine release through exocytosis.

BONUS - Q: What is calcium’s role in muscle contraction?

A: Calcium binds to troponin → moves it → exposes binding sites on actin → allows the power stroke (contraction) to occur.

BONUS - Q: What happens from the terminal button to the power stroke?

A: Calcium enters terminal button → acetylcholine released → binds to receptors on muscle → muscle fiber is stimulated → calcium released in muscle → binds to troponin → exposes binding sites → myosin binds to actin → power stroke occurs.