Kin 222 Exam 2

The VO2 for a person with an exercise heart rate (HR) of 100 bpm, a stroke volume of 80 mL, and a VO2diff of 10 mL per 100 mL is

.8 L/min

For maximal strength training, what is the maximum amount of reps that should be preformed based on guidelines?

1-6

The vigorous CR training zone for a 32-year-old individual with a resting heart rate (RHR) of 55 bpm is

133 to 172 bpm

In HIIT workouts, what is the total amount of time spent working at maximum aerobic capacity for the average person during one interval session?

2-3 minutes

What percent of maximal oxygen uptake loss in older adults results from inactivity rather than aging?

2/3

How much time should be allocated to sport-specific training before beginning sport participation?

4 weeks

The VO2 in mL/kg/min for a person with a VO2 of 4.0 L/min who weighs 80 kilograms is

50 mL/kg/min

If Robert is training at 50 percent intensity, a _____ workout is sufficient to achieve the desired health benefits.

60-minute

How many ounces of fluid should be consumed 15 minutes before activity?

8-12 ounces

Joan's VO2max is 3.6 liters per minute. How many calories per minute does Joan burn if she is exercising at 50 percent of her maximum?

9

Cary and Linda have a tennis date. When is the best time for them to stretch, according to guidelines?

After playing tennis

Ray is a 36-year-old male with a VO2max of 52 mL/kg/min. What fitness category does he fall into?

Excellent

Which of the following is a result of increased cardiorespiratory (CR) endurance?

Increases number of mitochondria

Physical inactivity and a sedentary lifestyle negatively impact flexibility in which of the following ways?

Muscle lose elasticity Tendons and ligaments tighten and shorten Adipose tissues decrease range of motion All of these negatively impact flexibility*

Why is the 1.5-Mile Run considered a maximal exercise test?

The objective is to cover the distance in the shortest time

What is the general recommendation for the frequency of stretching for maintaining flexibility?

a minimum of 2-3 days per week

From a health and fitness perspective, the most essential component of a good cardiorespiratory (CR) system is

aerobic exercise

The biceps, brachioradialis, and brachialis can be developed with which exercise

arm curl

Which type of stretching is the least recommended because of risk of strain or injury to muscles and nerves?

ballistic stretching

Volume for cardiorespiratory exercise is expressed in what unit of measurement?

calories

A 25-year-old physically active male is exercising in a warm environment. What variable, if changed, could increase flexibility in this case?

change gender to female

Marcy is primarily a runner, but has begun swimming and strength training to improve her overall fitness and prevent stagnation in her training routine. What type of exercise technique is Marcy practicing?

cross-training

Mark scores in the 40th percentile on the Hand Grip Strength Test. What fitness category does he fall into?

fair

What factor accounts for variations in masculinity and femininity?

genetic inheritance

Which of the following is NOT one of the four most common causes of injury?

improper nutrition before and during training

Leaning forward to press your hands against a wall and holding your position for several seconds is an example of a(n) ____ exercise.

isometric

At what intensity should stretching exercises be completed?

just below the pain threshold

Macrocycles are divided into smaller weekly or monthly cycles known as

mesocycles

What percentage of back pain is related to preventable causes, such as physical inactivity, excessive body weight, strain and sprain injury to muscles and tissue, psychological stress, and/or poor posture and body mechanics?

more than 80 percent

The achievable range of motion at a joint or group of joints without causing injury is referred to as

muscular flexibility

The ability of muscles to exert maximal force output against resistance is called

muscular strength

____ is the permanent lengthening of soft tissue.

plastic elongation

Adherence to the overload principle explains why strength training is also know as

progressive resistance training

Milton is engaging in strenuous exercise during football practice. The temperature is 81 degrees and the relative humidity is 80 percent. What factor makes this exercise unsafe?

relative humidity above 70 percent

What concept in strength training is the equivalent of intensity in cardiorespiratory exercise prescription

resistance

Which of the following exercises is a form of aerobic exercise?

rope skipping

Flexibility exercises have been prescribed successfully to treat general neuromuscular tension, otherwise known as

stress

During a concentric muscle contraction,

the muscle shortens as it overcomes the resistance

What treatment is most appropriate for heat exhaustion?

top activity, rest in a cool place, drink plenty of fluids, stay out of heat for 2-3 days

Your client asks for advice on the best type of protein to consume in order to enhance muscular strength and myofibrillar hypertrophy. What do you recommend?

whey