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Pulmonary: refers to the right side of the heart which pumps blood to the lungs Systemic: refers to the left side of the heart, which send blood to all systems of the body Atria: the top two of the four chambers of the heart. The atria receives blood from the veins and forces it into the ventricles. Ventricles: Septum: the two bottom chambers of the heart the wall of muscle separating the right and left chambers of the heart Aorta: the large artery that carries blood from the heart to be distributed throughout the body Coronary arteries: the small blood vessels that supply blood to the heart Arteries: the blood vessels that move blood away from the heart Veins: the blood vessels that move blood from the outer parts of the body back to the heart Capillaries: the smallest of the body’s blood vessels, which carry oxygen and nutrients to the body cells and pick up waste products and serve as bridges between the arteries and veins Systolic Pressure: the highest force exerted by the blood against the arterial wall Systole: the contraction or squeezing process of the heart whereby blood is forced from the heart’s chamber to circulate throughout the body Diastolic Pressure: the blood pressure between beats when the heart is relaxed Diastole: the relaxed phase of the heart’s contraction during which the hear chambers are filled with blood Hypertension: when the blood pressure is usually higher than normal, exceeding 140/90 Being overweight Too much alcohol Too much sodium Too little calcium and potassium Smoking Race [especially African-American] Family history Plasma: the fluid part of blood Platelets: helps to stop the flow of blood when an injury occurs Red Blood Cells: the blood cells that transport hemoglobin and oxygen from the lungs to all body parts Hemoglobin: the part of the red blood cell that contains iron and gives the cell its color Anemia: a condition which occurs when the blood does not have enough red blood cells or the cells don not contain enough hemoglobin White Blood Cells: the blood cells that defend the body against infection Respiration: the exchange of gases between the lungs and the environment Diaphragm: the muscle separating the chest and abdominal cavity Trachea: the windpipe Bronchi: one of two tubes through which air travels from the trachea to the lungs Bronchiole: the smaller branches of the bronchi through which air travels to the lungs Alveoli: tiny air sacs in the lungs Aerobic Exercise: continuous exercise using large muscle groups that keeps the heart rate in the target zone Anaerobic Exercise: exercise which is so intense the body cannot supply the amount of oxygen needed during the workout Increase in cardiorespiratory fitness Decrease in blood pressure Lower blood lipids Increase in HDL –good cholesterol Decrease in body fat Increase in ability to handle stress Help in preventing or controlling diabetes Plaque: buildup of fatty deposits inside the coronary arteries Atherosclerosis: the buildup and narrowing on the inside of arterial walls Stroke: occurs when the blood supply is cut off to a part of the brain Cholesterol: a waxy, fatty-like material used by the body in a variety of chemical processes Triglycerides: the blood fatty particles that transport fat in Numbness Feeling Loss or weakness on one side of the body dizzy or falling for no reason of speech or memory Temporary problem with vision in one eye Heredity Age Gender Blood LDL- Lipids the bad cholesterol Triglycerides Improving Lack your blood lipid levels of physical activity Obesity Diabetes Smoking Stress the ability to perform moderate to high intensity exercise using the large muscles of your body for a prolonged period of time. Creates a stronger heart muscle which pumps more blood with each beat and has a longer rest phase in each cycle, resulting in a lower heat rate Increases number of red blood cells Increases amount of hemoglobin Lowers blood pressure Produces more efficient breathing by increasing the amount of air with each breath, resulting in fewer breaths per minute Increases the amount of oxygen taken from the air that enters the body Produces more efficient removal of carbon dioxide and other waste products from the body Overload Principle Principle of Progression Principle of Specificity The most desirable rate at which to heart should be beating to achieve a cardiorespiratory training effect 220 - age =Maximum HR -Resting HR =Trainable HR reserve x .60 or x .85 =lower limit THR zone =upper limit THR zone If you can sing or talk while you exercise, you are exercising at a safe level Rate of Perceived Exertion: the assessment of the intensity of a workout compared to how you feel Recovery Heart Rate: a measurement after strenuous exercise indicating the rate at which the heart beat returns to normal The HR gradually increases from the resting HR The temperature within the muscles increases Chances of muscle soreness and injury are reduced Follow the guidelines for your warmup, exercise session and cool down Observe the correct techniques for the specific exercises Remember the safety precautions regarding clothing and weather conditions Keep in mind that overtraining can be harmful Walking *Strolling *Fitness Walking *Racewalking *Waterwalking Jogging Interval Cycling Training Rope Jumping Water Activities *Water Exercises *Lap Swimming Aerobic Exercise to Music *Low Impact Aerobics *Step Aerobics Inline Skating Spinning Rowing Team Sports Notebook #3: Due next class