Chapter 3 Study Guide

KNOW these CONCEPTS:

5 Areas to take a pulse
Radial artery - wrist
Carotid artery - neck
Brachial pulse: located on the inside of the upper arm near the elbow, frequently
used in place of carotid pulse in infants (brachial artery)
Behind the knee
Where leg meets pelvis
Temple

Health Related Components of Fitness- know all 5

Muscular strength
Muscular endurance
Flexibility
Body composition
Cardiorespiratory endurance
Know the Performance Relation Components and their definitions
Speed – the ability to move fast
Power = force ∗ speed ∗ (rate of work)
Agility – the ability to change directions while moving fast
Coordination – move the body fluidly
Balance - move the body fluidly
Reactions time

Know what the foundation of Fitness is: Aerobic Capacity

Cardiovascular endurance = Aerobic Capacity = VO2
Metabolic Responses to increased VO2 (max): increase in ATP, faster changes for the
less active, increase in Q & bl vol
Know the Principles of Conditioning: F I T T Principle & P.O.S. (Cross Training
components)
KARVONEN’S FORMULA: THR= (MHR-RHR) x I% + RHR
Know how to calculate your MHR: MHR = 209.1- (.67 x age)
Know the definitions of the following:
Cardiorespiratory Endurance: ability to take in, deliver and extract oxygen for physical work
Aerobic Capacity – maximum oxygen consumption
VO2 – max cardiac output. When VO2 increases, so does ATP
Stroke Volume (SV) - blood ejected per minute by heart
Cardiac Output (Q) – blood ejected per minute by heart
Blood Volume – Aerobic training increases blood volume, especially plasma. Increase in
ration of blood liquids to solids reduces viscosity of blood allowing it to circulate more rapidly
Blood solids - red blood cells, white blood cells, platelets
99% of blood is red blood cells
Blood liquid - plasma
Heart Volume – muscles of the heart respond to exercise by growing larger and stronger
(also in size and weight) but will shrink after several months of inactivity
Hypertrophy – increase in size of a muscle
Hypotrohpy / Atrophy – death of the muscle (muscle gets smaller)
Respiratory Responses
Pulmonary Ventilation
Vital Capacity – the amount of air that can be expired after a maximum inhalation
Muscle Pump boost to circulation following exercise
Hyperthermia – body heat rises above 100°C
Hypothermia (CAN occur in temps above freezing!) – when the body loses more heat
than it can maintain
Thermoregulation- body’s ability to regulate its temperature (processed by hypothalamus
part of brain)
Heat Syncope - loss of consciousness due to high internal temps)
Dehydration – depletion of water in the body (body needs 4-5 quarts a day)
Hyponatremia- loss of sodium/salts in body

Warm-up- reasons why it’s important!!!

Gradual heating of muscles and increased HR to prepare the body.
Transitional phase – helps adjust circulation for more demanding work (2-3 minutes)
Cool-down- why it’s important!!
Light exercise (cool down) helps reduce lactic acid.

Lactic Acid- fatiguing metabolite that results from the incomplete breakdown of sugar
(produced after High Intensity exercise- or long duration-marathon, triathlon, etc.)

Environmental Conditions:
Heat- body heats up as metabolism increases and heat is a by product.
When it’s hot outside, the body continues to increase it’s metabolism but at a quicker
rate, thus causing: Hyperthermia (abnormally high body temps, over 100 degress F)
Thermoregulation- temp control of the body controlled by the HYPOTHALAMUS

4 Mechanisms of heat loss-(Function TOGETHER not alone & are resp for BOTH heat
GAIN and heat LOSS):
1. Conduction- by direct physical contact (AC room/hot tub- more rapidly in
H2O)
2. Convection- occurs when gas or water moves across the skin (while running
and a breeze is blowing your heat convects to the air, convective heaat loss in
water is increased when a person is swimming rther than floating bc of the
mov’t of the water across the body
3. Radiation- occurs with NO physical contact between objects (when temps are
well below ambient temps (or normal air temp), this is an effective type of
heat loss bc muscles don’t fatigue as rapidly in cooler temps as they do in
warmer/hot weather.
4. Evaporation-Main method of heat loss during exercise. (High humidity
increases evaporation/losing heat is difficult almost impossible if both high
humidity and heat are high) Wearing of plastic non-pourous garments is NOT
beneficial to weight loss & leads to dehydration!

Cold-hypothermia-(abnormally low body temps caused when body heat is lost faster than
it can be reproduced) exercising in the severe cold weather can lead to FROSTBITE
(permanent damage/loss of body part due to gangrene)
Why wear a hat? The blood vessels in the scalp do NOT CONSTRICT effectively
causing significant hear loss through the head!!!
Fluid consumption BEFORE, DURING and AFTER exercise (3-5 quarts for average
person of water/day)
Sodium depletion= hyponatremia(symptoms: headaceh, voiting, asphasia (impaired
speech) muscle cramps & weakness