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Define Pulmonary Circulation
Blood circulating from the heart to the lungs and back. (oxygenation)
Define Systemic Circulation
Blood circulates from the heart to the rest of the body and then back.
Define Blood Pressure
The pressure that blood exerts on the walls of blood vessels. The B.P. in the arteries must be high in order to drive the flow of blood to your cells, in veins the B.P. is close to zero.
Pressure in the arteries is higher during systole, when the ventricles contract and blood is pumped out. The "dub" sound is the end of systole.
When the heart is relaxed, pressure in the arteries drop. The heart is relaxed, and the ventricles fill back up with blood from the atria. "Lub" sound is the end of diastole.
The pressure wave felt in the arteries due to blood ejection with each heartbeat.
Define Resting Heart Rate
The number of times your heart beats in a minute while the body is at rest (50-90)
Define Heart Rate Max
The highest heart rate you can achieve during maximal exercise.
Define High Intensity Interval Training (HIIT)
Alternating periods of higher intensity exercise (anaerobic) with lower intensity exercise (aerobic, cardio).
Initial 5 to 10 minute preparation phase of a workout.
The ending phase of a workout where the body is brought gradually down to rest.
Define Heart Rate Reserve (HHR)
The difference between your resting and maximum heart rate.
The respiratory system consists of the ___ and the ___.
air passageways, lungs
The cardiovascular system consists of the ___ and the ___ ____.
heart, blood vessels
What are the 3 Metabolic Systems for delivering energy?
- 1. Immediate Energy System
- 2. Non-oxidative (Anaerobic) System
- 3. The Oxidative (Aerobic) System
Define The Immediate Energy System
- When the body needs quick, immediate energy your body draws upon the ATP stored in the muscles.
- - ATP depleted quickly (10 seconds)
- - Creatine Phosphate depleted (30 seconds)
Define The Non-oxidative (Anaerobic) System
- As soon as you start moving this energy systems begins breaking down glucose for energy. It doesn't supply ATP until about 30 seconds into the activity.
- - ATP lasts for about 3 minutes.
Define The Oxidative (Aerobic) System
- This system yields the most ATP
- - Uses this energy for activities sustained for 20+ minutes
When is the best time to take your Resting Heart Rate and for how long?
In the morning for 1 full minute.
When is the best time to take your Exercising Hear Rate and for how long?
- Within 15 seconds of stopping exercise.
- Take your pulse for 15-20 seconds.
What is VO2Max?
The highest rate of oxygen consumption your body is capable of doing during maximal exercise.
Define Target Heart Rate Zone and what is the target zone
- Hear rate you are among for during an exercise session. Often a range with high and low rates called your training zone.
- - Low fitness = 64-75% of HRmax
- - High fitness = 76-95% of HRmax