FItness & Health

What makes up the cardiorespiratory system?

The cardiorespiratory system consists of the heart, blood vessels, and lungs

Explain the pathway of blood flow through the heart.

Oxygen-poor blood enters the right side of the heart to be pumped to the lungs for oxygen, and then this oxygen-rich blood returns to the left side of the heart to be pumped out to supply the rest of the body.

What is the difference between systole and diastole?

Systole is when the heart muscle actively contracts to pump blood, while diastole is when the heart muscle relaxes between beats to fill with blood.

What is the difference between stroke volume and cardiac output?

Stroke volume is the amount of blood pumped out in a single beat, whereas cardiac output is the total volume of blood pumped in one full minute.

What happens to blood pressure during exercise?

Your systolic pressure or top number goes up significantly, while your diastolic pressure or bottom number stays relatively steady or drops slightly.

What is VO₂max?

VO₂max is the highest rate of oxygen your body can utilize during maximum physical effort, and it is the most valid measure of cardiorespiratory fitness.

What are the body's three energy systems and their times?

The immediate system handles quick bursts under 10 seconds, the anaerobic system powers high effort from 10 seconds to 2 minutes without oxygen, and the aerobic system fuels activities lasting over 2 minutes using oxygen.

What is lactate?

Lactate is a substance your muscles produce during high-intensity exercise that acts as a helpful buffer against muscle fatigue and acidosis.

How does the body use fuel during a long 90-minute workout?

As the workout time increases, your body naturally shifts away from relying on carbohydrates and begins to burn more fat for fuel.

What are the main long-term body benefits of regular cardio exercise?

Long-term adaptations include a stronger and larger heart muscle, a lower resting heart rate, and a decrease in total body fat.

What is the absolute "gold standard" way to test cardio fitness?

The gold standard is a maximal exercise test performed in a laboratory setting where your expired breathing gases are directly collected and measured.

What should a client avoid before taking a fitness test?

A client should avoid caffeine and tobacco for 3 hours, avoid alcohol for 12 hours, and avoid strenuous exercise for a full 24 hours before testing.

Who is the 1-Mile Walk Test best for?

This test is best for individuals who are sedentary, irregularly active, or currently recovering from a physical injury.

Why is a stationary exercise bike test good for people with joint pain?

A stationary bike test is non-weight-bearing, which eliminates impact and prevents unwanted stress or pressure on the joints.

How do you manually take someone's pulse at the wrist?

You gently press your index and middle fingers over the radial artery located on the thumb-side of the client's wrist.

What does the FITT acronym stand for?

FITT stands for Frequency, Intensity, Time, and Type of exercise.

How often should healthy adults do cardio exercise each week?

Healthy adults should aim for at least 5 days a week of moderate-intensity exercise or at least 3 days a week of vigorous-intensity exercise.

What is Heart Rate Reserve (HRR)?

Heart Rate Reserve is calculated by subtracting your resting heart rate from your maximum heart rate, and it is used to establish target workout zones.

What is the "10% rule" in fitness progression?

The 10% rule is a safety guideline stating that you should never increase your weekly workout time or intensity by more than 10% compared to the previous week.

What are the three phases of a long-term exercise program?

The three phases are the initial phase to get used to exercise, the improvement phase to build up your fitness level, and the maintenance phase to keep the fitness adaptations you have achieved.

What is the difference between health and wellness?

Health is simply the absolute presence or absence of illness, while wellness is an ongoing and active process of making lifestyle choices to achieve optimal potential.

Name five dimensions of wellness.

Five of the major dimensions are physical, emotional, intellectual, interpersonal, and financial wellness.

What are the top two leading causes of death in the United States?

The top two leading causes of death among Americans are heart disease and cancer.

What did the Theory of Planned Behavior add to the older Theory of Reasoned Action?

The Theory of Planned Behavior added the concept of Perceived Behavioral Control, which accounts for how much control a person feels they have over overcoming obstacles to their habits.

Under Self-Determination Theory, what three basic needs give humans natural motivation?

Humans are naturally motivated when they feel autonomy through having a choice, competence through feeling capable, and relatedness through feeling connected to others.

What are the first 5 Stages of Change in behavior management?

The stages progress through Precontemplation where change is not considered, Contemplation where change is considered, Preparation where plans are made, Action where habits are changed for under six months, and Maintenance where habits are kept over six months.

What is the difference between Relapse and Recycling?

Relapse means slipping backward into old unhealthy behaviors, whereas recycling means treating a slip-up as a normal lesson, forgiving yourself, and restarting the change process.

Why do trainers screen clients with health questionnaires before their first workout?

Questionnaires are used to identify hidden health risks, past medical injuries, or signs of heart disease to ensure it is completely safe for the client to exercise.

What is the difference between an absolute and relative contraindication for an exercise test?

An absolute contraindication means testing is completely unsafe and strictly forbidden, while a relative contraindication means you must be extra cautious but can proceed if the test benefits outweigh the risks.

What counts as high blood pressure (Stage 2 Hypertension)?

Stage 2 Hypertension is officially diagnosed when an individual records a systolic top number of 140 or higher, or a diastolic bottom number of 90 or higher.