Flashcards
Pump Up My Heart
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Pump Up My Heart – Flashcards
| Front | Back |
|---|---|
| Exercise | Movement of the body that uses energy that is planned, structured, repetitive, and purposive. |
| Physical Activity | Any bodily movement produced by skeletal muscles that requires energy expenditure. |
| Fitness | The ability to do daily tasks with energy and without getting tired. |
| Heart | A palm-sized muscle at the center of your cardiovascular system that is responsible for pumping blood to your body. |
| Cardiovascular (Circulatory) System | System in your body that circulates blood and lymph through the body; consists of the heart, blood vessels, blood, etc. |
| Circulate | To follow a course that returns to the starting point. |
| Aerobic Exercise | Exercise when the body's large muscles move in a rhythmic manner for a sustained period of time (similar to cardiorespiratory endurance). |
| Cardiorespiratory Fitness (Endurance) | A health-related component of physical fitness that is the ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity. |
| Intensity | How much work (force, weight, or magnitude of effort) is required to perform an activity or exercise. |
| Heart Rate (Pulse Rate) | The number of times your heart beats in one minute. |
| Resting Heart Rate | The rate when your heart pumps the lowest amount of blood needed because you're not exercising; typically 60-100 beats per minute for most people. |
| Maximum Heart Rate | An age-related number of beats per minute of the heart when working at its maximum. |
| Target Heart Rate Range | The range of heart rates you want to hit during exercise for maximum benefits. |
| Veins | Blood vessels that carry blood towards your heart to get more oxygen. |
| Arteries | Blood vessels that carry blood away from your heart after getting oxygen for the rest of your body (memory trick: "A"rteries move "A"way). |
| "Lub-Dub" Sound | The sound of the heart pushing blood out and filling back up, heard when listening to a heartbeat. |
| Recommended Exercise Intensity for Cardiorespiratory Benefit | Moderate to vigorous intensity, about 50-85% of estimated maximum heart rate (rated 5-8 out of 10). |
| Examples of Aerobic Exercises | Brisk walking, running, hiking, skateboarding, rollerblading, bicycle riding, swimming, martial arts, sports (football, soccer, basketball, etc.), house/yard work, dancing. |
| Signs You Are Exercising | Increased heart rate, increased respiration rate (breathing faster), skin color changes (pink) or sweating. |
| Where to Take a Pulse | At the neck, wrist, or chest; the wrist is recommended, felt on the artery in line with the thumb using index and middle fingers (avoid using the thumb, as it has its own faint pulse). |
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