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Diffusion process becomes faster when we workout because we are breathing faster
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Systole
Contraction of the heart
venae cavae (vena cava)
two large blood vessels that drain oxygen-poor blood from the veins into the right side of the heart
Atrium
upper chamber of the heart
Ventricle
lower chamber of the heart
Diastole
relaxation of the heart
Blood pressure
the force exerted by the blood on the walls of the blood vessels, created by the pumping action of the heart
Viens
Carry blood to the heart
Arteries
Carry blood away from the heart
Coronary arteries
blood vessels that branch from the aorta and carry oxygen-rich blood to the heart muscle
Respiratory system
Brings oxygen into the body. Gets rid of carbon dioxide.
Alveoli
tiny sacs of lung tissue specialized for the movement of gases between air and blood
typical resting blood pressure
120/80 (systolic/diastolic)
stroke volume*
The amount of blood ejected from the heart in one contraction.
cardiac output*
total amount of blood pumped out in 1 min
Shallow breathing when working out usually means
not used to working out at that intensity
Metabolism*
All of the chemical reactions that occur within an organism
metabolic rate
the rate at which the body uses energy
Glucose
the form of sugar that circulates in the blood and provides the major source of energy for body tissues. When its level is low, we feel hunger.
Glycogen
complex carbs, stored in liver and skeletal muscle, the major fuel force source during most forms of intense exercise
ATP
the basic form of energy used by cells
Mitochondria*
Store ATP
Maximal Oxygen Consumption or VO2max
highest rate of oxygen consumption an individual is capable of during maximum physical effort, reflecting the body's ability to transport and use oxygen
Easy to increase LDL numbers, Harder to increase HDL
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exercise increases acute inflammation
know this
Don't want chronic inflammation in our bodys, but we want acute inflammation because it reduces chronic inflammation
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Hypertrophy*
an increase in the size of the muscle fibers (Growth)
Hyperplasia*
increase in the number of muscle fiber
Atrophy*
a decrease in the size of muscle fibers
motor unit*
a motor nerve (the one that initiates movement) connected to one or more muscle fibers
Core muscles
the trunk muscles extending from the hips to the upper back
Isometric
static
isotonic
dynamic
concentric
shortening of muscle
eccentric
lengthening of muscle
weight training frequency*
2 or more non consecutive days a week
elastic elongation *
temporary change in the length of muscles, tendons, and supporting connective tissues
plastic elongation*
long-term change in the length of muscles, tendons, and supporting connective tissues
PNF
proprioceptive neuromuscular facilitation: a stretching technique that takes advantage of nerve activity to improve flexibility
ballistic stretching
bouncing stretching
Passive stretching
stretched by an outside force (someone pushing on you)
active stretching
muscles stretched by the contraction of the opposing muscles
cervical spine
7 vertebrae of the neck
thoracic vertebrae
12 vertebrae of the upper back
Lumbar Vertebrae
5 vertebrae of the lower back
how many core muscles are there?
29
Average Waist Circumference*
40 in for men
35in for women
Energy Balance
a condition that occurs when energy intake equals energy expenditure,
How many g of sugar is recommended per day
Women: 25g per day
Men: 35g per day
RMR (resting metabolic rate)
the energy required (in calories) to maintain vital body functions while the body is at rest
Exercise has the most effect on this
Gut mitochondria
human intestine help to digest the foods you eat
Stressor*
The general physical and emotional state that accompanies the stress respons
sypathetic
fight or flight. increases heart rate, breathing rate,
overly excited, blood pressure increases
Parasympathetic
"i'm in a safe place" — blood pressure goes back down
epinephrine
(adrenaline) Hormone secreted in the medulla (inner core)
Cortisole
(Natural) hormone secreted by the cortex of the adrenal gland (outer core), when you exercise you produce this
Hardiness
a form of optimism, allows some people to view potential stressors as challenges and opportunities*
Eustress*
positive stress, happy stress
Distress*
negative stress, upsetting stress
What is the minimum time someone should do moderate cardio in a week
150 mins
What is it called when the blood is pumping out of the heart?
Systemic circulation
flexibility training frequency*
Minimum number: 2 days per week
Maximum: 7 days per week
Male and female body shapes*
Women, Pear: gynoid
Men, Apple: android
General adaptation syndrome*
how the body adapts to stress.
Your body is going to react in a certain way for it to become your new normal
Positive ways to handle stress
Meditation
Exercise
Visualization: picture your happy place
Breathing: box breathing
Focus on things you can control
Exercises for muscular endurance
Pushups, How many reps can I do
How many calories are in one pound?
3,500 calories
What would it be called if you averaged less than 1000 calories per day?
- Your body goes into starvation mode
- Your body doesn't know what your next meal is going to be, so it saves your fat as a protection for your organs
- You lose muscle
- Fat percentage goes up
How many hours of rest per night
7-8
When you sleep, what hormone is released?
Human growth hormone. Want this to be released, so your body can repair
Can exercising too much affect your immune system?
Yes
Bc if you are overdoing the workouts, your pushing your body over its limits and your body can't recover
How long should you stretch?
10-30 seconds
what muscles should you stretch
major muscle groups
FITT
Frequency, Intensity, Time, Type
SMART goals
Specific, Measurable, Attainable, Realistic, Timely
RICE*
rest, ice, compression, elevation
Resistance training in muscles
helps ligaments and muscles
Which condition plays a major role in the decrease of bone density in aging
inactivity
Note 
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