PE test review (term 2 written test)

Heart Structure and Function

• The heart is a muscular organ that pumps blood. Regular exercise strengthens the heart, making it pump more efficiently.
• The heart rate during different levels of intensity: maximum (186-207 bpm), hard (166-186 bpm), moderate (145-166 bpm), light (124-145 bpm), very light (104-124 bpm).
• The heart has a right and a left side. The right side pumps blood to the lungs to get oxygenated. The left side pumps oxygenated blood to the rest of the body.
• Stroke volume is the amount of blood pumped with each heartbeat. Trained athletes have a higher stroke volume due to a stronger heart.
• At rest, the average heart rate is 72 bpm.

Circulatory System Components

• The circulatory system consists of the heart, blood, and blood vessels (arteries, capillaries, and veins).
• Arteries carry oxygenated blood to body tissues.
• Capillaries are tiny blood vessels that facilitate gas and nutrient exchange throughout the body.
• Veins carry deoxygenated blood from the capillaries back to the heart to get oxygenated via the lungs.

Breathing Mechanics and Muscles

• Muscles surrounding the lungs expand and contract to enable breathing.
• The diaphragm, intercostal muscles, abdominal muscles, and neck/upper chest muscles are involved in the process.
• The lung itself is not a muscle; other muscles assist in the expansion and contraction.

Benefits of Aerobic Exercise

• Aerobic exercise strengthens the heart, increases stroke volume, lowers resting heart rate, conditions breathing muscles, and improves oxygen delivery.
• Regular physical activity leads to cardiorespiratory endurance, the body's ability to sustain prolonged physical activity.

Cardiovascular Disease (CVD)

• CVDs are the leading cause of death globally.
• CVD risk factors include: inactivity, unhealthy diet, being overweight/obese, smoking.
• Atherosclerosis (blocked arteries) is common in CVD diagnoses.
• CVDs can cause heart attacks (blocked blood vessel), strokes (interrupted/blocked blood flow to the brain), and sudden cardiac death (sudden death due to cardiac arrest).

Symptoms of CVD Issues

• Heart attack symptoms may include: tingling or pain in the left arm, sweating, nausea, shortness of breath.
• Stroke warning signs can include: sudden numbness/weakness on one side of the body, sudden confusion, trouble seeing, trouble walking, dizziness/loss of balance, and severe headaches.
• Hypertension (high blood pressure) is a significant risk factor for various heart conditions.

Lung Health and Disease

• Lung cancer is a significant global health concern, with 200,000 deaths annually, many linked to smoking.
• Emphysema, a lung condition, is characterized by difficulty breathing and a chronic cough, primarily caused by smoking.
• Smoking related diseases (including lung cancer and emphysema) cause nearly 250,000 deaths in Indonesia each year.

Maintaining Heart and Lung Health

• Maintaining a regular aerobic activity program is crucial.
• Avoiding tobacco use is essential to protect heart and lung health.
• Maintaining a healthy weight and adhering to a healthy diet are also important.
• Regular medical checkups are essential for early detection and prevention of potential issues.