Lifetime Fitness Final Exam Review

Diffusion process becomes faster when we workout because we are breathing faster

Know this

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

Know this

exercise increases acute inflammation

know this

Don't want chronic inflammation in our bodys, but we want acute inflammation because it reduces chronic inflammation

Know this

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