2. Heart: The upper and lower chambers are separated by a muscle wall. Heart function: promote blood flow, provide sufficient blood flow for organs and tissues for oxygen and various nutrients, and take away metabolic carbon dioxide, urea and uric acid, thus maintaining the normal metabolism and function of cells.
3. The blood flow direction is: superior and inferior vena cava → right atrium → right ventricle → pulmonary artery → lung → pulmonary vein → left atrium → left ventricle → aorta → body → superior and inferior vena cava.
4. Systolic blood volume: the blood volume discharged every time the heart contracts. When quiet, the average person is 70ml.
5. Heart rate: the number of heartbeats per minute. The normal resting heart rate is 75(60- 100 beats/min) in men and 80(70-90 beats/min) in women.
6. Cardiac output: blood volume discharged within one minute of ventricular contraction = systolic blood volume × heart rate.
7. Arteries and veins:
(1) The vascular system is divided into arteries and veins according to the characteristics of leaving or returning to the heart.
⑵ Arterial features: high blood pressure, fast flow rate and bright red color.
⑶ Venous features: low blood pressure, slow flow rate and deep red color.
8. Capillaries: Extremely tiny blood vessels between arteries and veins. Skeletal muscle, heart, lungs, kidneys and glands contain many capillaries.
9. Valve: It only exists in veins and heart, and its function is to prevent blood from flowing backwards.
10, blood: It consists of 55% plasma, 40% red blood cells, 5% white blood cells and platelets.
⑴ Plasma is a light yellow liquid, which contains water, sugar, fat, protein, potassium salt and calcium salt, enzymes, hormones, various nutrients and metabolites.
⑵ Red blood cells are biconcave disks, and their cytoplasm is full of hemoglobin, which can combine and transport oxygen and carbon dioxide.
(3) White blood cells have the functions of defense and immunity, and can also eliminate cells damaged by aging in the body.
⑷ Platelets play an important role in physiological and pathological processes such as hemostasis, wound healing, inflammatory reaction and thrombosis.
Blood function: ① transport, ② participate in humoral regulation, ③ maintain internal balance and ④ defend.
1 1, blood pressure: refers to the value of systemic arterial blood pressure.
(1) The average normal systolic blood pressure is 90- 140mmhg, and the diastolic blood pressure is 60-90mmhg, ideally 120/80.
The symptoms of hypotension include dizziness, headache, loss of appetite, fatigue, pallor, indigestion and motion sickness.
⑶ Hypertension refers to systolic blood pressure greater than 140 and diastolic blood pressure greater than 90.
(4) Causes of hypertension:
① Work stress ② Personality and emotional changes.
③ Heredity. Parents are 46%, one is 28%, and neither is 3%.
④ Overweight and obesity, the risk of hypertension is 2-3 times that of normal people.
(5) Matters needing attention in the training of hypertensive people:
① Measure blood pressure before training ② Warm up 10- 15 minutes ③ Avoid holding your breath.
(4) Avoid moving the head lower than the heart (5) Avoid isometric contraction.
⑥ Avoid explosive exercise ⑥ Take more rest and drink water properly during exercise.
⑧ Use conscious exercise intensity to measure exercise intensity instead of measuring heart rate.
12, the response of cardiovascular system during exercise: the increase of heart rate and cardiac output makes the cardiac output increase.
13, redistribution of blood flow: during exercise, blood will flow more to the muscles and heart involved in exercise.
14, blood pressure response during exercise: systolic blood pressure rises, diastolic blood pressure remains unchanged or decreases.
Effects of exercise on cardiovascular system;
(1) Increase the maximum oxygen uptake (2) Increase the exercise heart (3) Increase the left ventricular contractility (4) Decrease the heart rate (5) Increase the number of capillaries (6) Increase the number and volume of mitochondria.
1, muscle cells (muscle fibers) are composed of myofibrils, which are composed of thick myofilaments and filaments.
2. Myofilament sliding theory: refers to that thick myofilament and thin filament slide along the center, resulting in myofibril shortening and myofibril contraction.
3, muscle fiber classification:
⑴ Red muscle fiber: crimson, aerobic oxidation, slow and lasting contraction.
⑵ White muscle fiber: reddish, anaerobic glycolysis, fast contraction and short duration.
⑶ Intermediate muscle fiber: The structural and functional characteristics are between the first two.
4. The reasons why resistance training increases muscle strength are: (1) increasing muscle fibers; (2) Recruit more exercise units; (3) strong bones.
5. Muscle circumference becomes larger: it can be divided into temporary circumference and chronic circumference.
6, muscle soreness: divided into acute muscle soreness and delayed muscle soreness.
⑴ Causes of acute muscle soreness: Lactic acid produced during exercise compresses blood vessels.
⑵ Methods to eliminate acute muscle soreness: ① Stretching massage after exercise; 2 take a hot bath; ③ Supplementing nutrition; 4 ensure sleep.
⑶ Symptoms of delayed muscle soreness: It appears 24 hours after exercise, and the soreness reaches its peak in 1-2 days, and basically disappears in 5-7 days.
(4) Causes of delayed muscle soreness:
① The sharp increase of muscle tension and elasticity causes physical damage to muscle structural components.
② The neuromodulation changes of muscles are caused by muscle spasm and pain.
③ Injury of muscle connective tissue (such as tendon).
5. Prevention of delayed muscle soreness: ① Stretch the target muscle in advance; ② gradually increase the load; ③ Reduce unfamiliar movements.
[6] Relieve delayed muscle soreness: ① Eat more foods rich in VC to ensure nutrition; 2 ensure rest; ③ Do more muscle stretching; ④ Hot compress (after 48 hours).
5. Precautions for using creatine:
(1) During taking creatine, you should supplement a lot of water and minerals (to prevent muscle stiffness and spasm).
⑵ Do not drink creatine with hot boiled water (to prevent the structural change of creatine hydrate).
⑶ Do not drink creatine with fruit juice (to prevent creatine hydrate denaturation).
⑷ Creatine should not be drunk with caffeinated drinks (it will affect the hydration of muscle cells).
6. Creatine side effects: (1) diarrhea; (2) muscle cramps; (3) weight gain; (4) Affect renal function test.
1, the nervous system is divided into:
(1) Central nervous system (including brain and spinal cord)
(2) Peripheral nervous system (around the brain and spinal cord, containing thousands of nerves, mainly responsible for reflex)
2. Neurons are composed of cell bodies and processes. Protrusions are divided into dendrites and axons.
3. Nervous system function: ⑴ Making memory ⑴ Maintaining body movement ⑴ Controlling muscle movement ⑴ Receiving information.
5. Calculate and process the received information and make appropriate response.
1, excessive recovery refers to: during the rest period after exercise, the reduced energy substances and the functions of various organs and systems in the body are restored, not only to the original level, but also to the original level. (Nutrition and rest are the foundation)
2. Ways to promote the recovery of surplus: (1) Do a good job of tidying up and relaxing; (2) Strengthen nutritional supplement; (3) Massage and hot bath; (4) Psychological adjustment.