Chapter Fifteen Review + Quiz Questions

What is the corresponding heart rate for an intensity scored as 14 on the original Borg 6 to 20 scale of exertion? 140 beats per minute Unable to estimate because RPE does not correlate with heart rate 120 beats per minute Unable to estimate because the Borg 6 to 20 scale applies only to vigorous exercise.

140 beats per minute

What is the weekly total of time recommended for cardiorespiratory training if participating in moderate-intensity exercise like brisk walking? 125 minutes per week 300 minutes per week 150 minutes per week 75 minutes per week

150 minutes per week

What is the Tanaka formula, which is used to estimate an individual's maximal heart rate? 208 - (0.7 x age) [(HRmax - HRrest) x % intensity desired] + HRrest VO2max x % intensity desired HRmax x % intensity desired

208 - (0.7 x age)

What rate of oxygen utilization defines one metabolic equivalent (MET), a value representing the amount of oxygen utilized at true rest? 3.5 mL/kg/min 7.0 mL/kg/min 5.0 mL/kg/min 2.5 mL/kg/min

3.5 mL/kg/min

What is the recommended frequency for cardiorespiratory training if participating in moderate-intensity exercise like brisk walking? 4 times a week 5 times a week 6 times a week 3 times a week

5 times a week

What is a sufficient amount of time for a cardiorespiratory cool-down? 4 minutes 3 to 4 minutes 1 to 2 minutes 5 to 10 minutes

5 to 10 minutes

What is the recommendation of minutes per week for cardiorespiratory training, if participating in vigorous-intensity exercise (e.g., jogging or running)? 75 minutes per week 90 minutes per week 60 minutes per week 120 minutes per week

75 minutes per week

What ideally should follow a day of high-intensity training in stage 3? At least two days of training in stage 1 to recover Another stage 3 day to optimize training adaptations Two days of no exercise to reduce the risk of overtraining A stage 1 day (recovery day) should follow a hard stage 3 training day.

A stage 1 day (recovery day) should follow a hard stage 3 training day.

How is nonexercise activity thermogenesis (NEAT) best defined? The amount of energy required to maintain the body at rest The rate at which the body expends energy (calories) when fasted and at complete rest, such as asleep or lying quietly Energy expenditure through daily activities outside of structured exercise, such as walking, completing household chores, and taking the stairs Energy expenditure through structured exercise alone, such as strength training and cardiorespiratory exercise

Energy expenditure through daily activities outside of structured exercise, such as walking, completing household chores, and taking the stairs

What does the acronym FITTE-VP, used to design aerobic (cardio) programs, represent? Flexibility, intensity, training, threshold, engagement, velocity, progression Frequency, intervals, time, threshold, enjoyment, velocity, pattern Flexibility, intervals, threshold, time, engagement, volume, pattern Frequency, intensity, type, time, enjoyment, volume, progression

Frequency, intensity, type, time, enjoyment, volume, progression

What type of client would ideally participate in stage 4 training? Fitness enthusiasts with moderate levels of cardiorespiratory fitness, seeking improvements in aerobic capacity and speed Fitness enthusiasts with high levels of cardiorespiratory fitness, seeking improvements in aerobic capacity and power Advanced clients with moderate levels of cardiorespiratory fitness, seeking improvements in anaerobic capacity and speed Advanced clients with high levels of cardiorespiratory fitness, seeking improvements in anaerobic capacity and power

Advanced clients with high levels of cardiorespiratory fitness, seeking improvements in anaerobic capacity and power

What is the recommended frequency for cardiorespiratory training, if participating in vigorous-intensity exercise (e.g., jogging or running)? At least 2 times a week At least 5 times a week At least 3 times a week At least 4 times a week

At least 3 times a week

When designing a 4-zone model for cardiorespiratory training, what range of intensity defines zone 2? From the midpoint between VT1 and VT2 up to VT2 Below VT1 Above VT2 From VT1 to the midpoint between VT1 and VT2

From VT1 to the midpoint between VT1 and VT2

Which of the following is considered a benefit of performing a warm-up prior to cardiorespiratory training? Increased parasympathetic nervous activity Decreased rate of muscle contraction and metabolic rate Decreased oxygen exchange capacity Increased respiratory rate and tissue temperature

Increased respiratory rate and tissue temperature

Which of the following phases does not reflect the traditional components of cardiorespiratory training? Interval phase Conditioning phase Warm-up phase Cool-down phase

Interval phase

What is one advantage of using the Karvonen method (heart rate reserve or HRR) to calculate training heart rates, versus percentage of maximal heart rate (HRmax)? This formula focuses on age to calculate training based on heart rate. It accommodates for discrepancies in resting heart rate. It is performed simply on the fly, right in the gym. It does not use resting heart rate, so it is easier to estimate.

It accommodates for discrepancies in resting heart rate.

Which of the following describes a benefit of high-intensity interval training (HIIT)? It can produce comparable results to traditional cardio exercise in a compressed period of time with a smaller volume of work. It can produce superior results to traditional cardio exercise in a compressed period of time, but with a larger volume of work. It can produce comparable results to traditional cardio exercise in the same period of time with a similar volume of work. It can produce superior results to traditional cardio exercise in the same period of time, but with a smaller volume of work.

It can produce comparable results to traditional cardio exercise in a compressed period of time with a smaller volume of work.

Which of the following statements pertaining to high-intensity interval training (HIIT) is incorrect? It can produce results in a compressed period of time with a smaller volume of work. Intervals are performed at higher intensities and use longer recovery periods. Measuring intensity by performance (objective measure) is an accurate measure of intensity. Measuring intensity by one's "effort" (a subjective measure) is an accurate measure of intensity.

Measuring intensity by one's "effort" (a subjective measure) is an accurate measure of intensity.

Match the following benefit of a warm-up with the correct related effect: increases blood flow to muscles a. increased heart and respiratory rate b. increased tissue temperature c. increased psychological preparation for bouts of exercise

a. increased heart and respiratory rate

What does the term midpoint refer to? a. intensity level halfway between VT1 and VT2 b. halfway point within a work interval c. halfway point in a stage training session d. intensity level between each work-rest interval

a. intensity level halfway between VT1 and VT2

Which of the following is a predictive factor for knee injury? a. knee valgus b. pronated feet c. using stationary bike and elliptical d. using treadmills and steppers

a. knee valgus

Match the following method for programming exercise intensity with the description below: uses a point scale of 1 to 10 or 6 to 20 a. ratings of perceived exertion (RPE) b. metabolic equivalent (MET) c. heart rate reserve (HRR)

a. ratings of perceived exertion (RPE)

Match each zone of stage training with the appropriate description below: starting to sweat but can still carry on conversation effortlessly a. zone 1 b. zone 2 c. zone 3 d. zone 4

a. zone 1

Match the following benefit of a warm-up with the correct related effect: increases rate of muscle contraction a. increased heart and respiratory rate b. increased tissue temperature c. increased psychological preparation for bouts of exercise

b. increased tissue temperature

Match the following method for programming exercise intensity with the description below: one unit is equal to 3.5mL O2 x kg^(-1) x min^(-1) a. ratings of perceived exertion (RPE) b. metabolic equivalent (MET) c. heart rate reserve (HRR)

b. metabolic equivalent (MET)

Which stage(s) are more appropriate and effective for improving health and wellness, as well as promoting a healthy body weight for most weight-loss clients and those new to exercise? a. stage 1 only b. stages 1 and 2 c. stages 2 and 3 d. stages 3 and 4

b. stages 1 and 2

Match the following description with the correct term below: the duration an individual is engaged in a given activity a. frequency b. time c. intensity d. type

b. time

Match each zone of stage training with the appropriate description below: continual talking is becoming challenging a. zone 1 b. zone 2 c. zone 3 d. zone 4

b. zone 2

NASM recommends the cardiorespiratory portion of a warm-up be performed at a low-to-moderate intensity and last for how long? a. between 1-2 minutes b. between 2-3 minutes c. between 5-10 minutes d. between 12-15 minutes

c. between 5-10 minutes

Match the following method for programming exercise intensity with the description below: target heart rate = [(HRMax - HRrest) x % intensity desired] + HRrest a. ratings of perceived exertion (RPE) b. metabolic equivalent (MET) c. heart rate reserve (HRR)

c. heart rate reserve (HRR)

Match the following benefit of a warm-up with the correct related effect: increases the mental readiness of an individual a. increased heart and respiratory rate b. increased tissue temperature c. increased psychological preparation for bouts of exercise

c. increased psychological preparation for bouts of exercise

Match the following description with the correct term below: the level of demand placed on the body by a given activity a. frequency b. time c. intensity d. type

c. intensity

What term is used to describe the process and speed from which frequency, intensity, time, and type are increased? a. periodization b. the FITT principle c. rate of progression d. progressive overload

c. rate of progression

Match each zone of stage training with the appropriate description below: profuse sweating a. zone 1 b. zone 2 c. zone 3 d. zone 4

c. zone 3

The five components of fitness include which of the following? a. balance training b. reactive training c. stabilization d. cardiorespiratory fitness

d. cardiorespiratory fitness

Match the following description with the correct term below: the mode of physical activity in which an individual is engaged a. frequency b. time c. intensity d. type

d. type

What term is used to describe the point during graded exercise in which there is a switch from predominantly aerobic energy production to anaerobic energy production? a. VO2 Max b. aerobic baseline c. lactate threshold d. ventilatory threshold (Tvent)

d. ventilatory threshold (Tvent)

Match each zone of stage training with the appropriate description below: speaking is impossible or limited to grunts of single words a. zone 1 b. zone 2 c. zone 3 d. zone 4

d. zone 4

Which of the following is not considered a component of fitness? Aerobic fitness Flexibility Muscular strength Power

Power

What training stage is ideally suited for new exercisers seeking general health-and-fitness improvements, such as reducing their risk for diabetes? Stage 4 Stage 3 Stage 2 Stage 1

Stage 1

Which of the following workout stages can include steady-state exercise? Stage 5 Stage 4 Stage 2 Stage 3

Stage 2

In which training stage would you utilize work intervals performed just above VT1 and recovery intervals performed below VT1? Stage 1 training Stage 4 training Stage 2 training Stage 3 training

Stage 2 training

Which of the following statements regarding true Tabata training is considered accurate? The work-to-recovery intervals are 1:2 (20 sec work + 40 sec recovery) for a total of 10 intervals. The total duration of the workout is 20 minutes long and performed at near maximal effort. The total duration of the workout is 4 minutes long and performed at 170% of VO2max. The work-to-recovery intervals are 3:1 (30 sec work + 10 sec recovery) for a total of 12 intervals.

The total duration of the workout is 4 minutes long and performed at 170% of VO2max.

What is the intended outcome of stage 2 training? To increase the workload (e.g., speed, incline) in a way that helps clients exercise at higher intensities and achieve greater levels of aerobic fitness To increase the capacity of aerobic and anaerobic energy systems for clients seeking further improvements in exercise capacity To increase the capacity of the anaerobic energy system for high-level athletes and fitness enthusiasts seeking improvements in anaerobic capacity and power To introduce individuals to exercise and improve general health and fitness, or to provide recovery following higher-intensity exercise sessions

To increase the workload (e.g., speed, incline) in a way that helps clients exercise at higher intensities and achieve greater levels of aerobic fitness

What do the V and P represent within the FITTE-VP principle for designing cardiorespiratory training? Variables and progression Variables and pattern Volume and progression Velocity and pattern

Volume and progression

Which of the following is considered a component of NEAT? Walking Structured exercise Eating Sleeping

Walking

In what training zone are you exercising at a challenging to hard intensity, where continual talking would become challenging? Zone 2 Zone 4 Zone 3 Zone 1

Zone 2

True or False: The forward rounding of the shoulders theoretically limits the ability to lift the ribcage during ventilation and forcefully contract the diaphragm during inspiration. a. True b. False

a. True

Match the following description with the correct term below: the number of training sessions in a given timeframe a. frequency b. time c. intensity d. type

a. frequency

For an individual training in stage 1, what training volume and frequency would qualify that person to progress to stage 2? Ability to maintain zone 1 intensity for at least 30 minutes, 3 times per week Ability to maintain zone 1 intensity for at least 60 minutes, 2 times per week Ability to maintain zone 1 intensity for at least 30 minutes, 5 times per week Ability to maintain zone 1 intensity for at least 45 minutes, 4 times per week

Ability to maintain zone 1 intensity for at least 30 minutes, 3 times per week

Which of the following reflects the characteristics of moderate-intensity exercise? Ability to talk easily during exercise without any indication of breathlessness in the average untrained individual Inability to talk comfortably during exercise with some breathlessness in the average untrained individual Ability to talk comfortably during exercise without breathlessness in the average untrained individual The inability to talk at all during exercise with breathlessness in the average untrained individual

Ability to talk comfortably during exercise without breathlessness in the average untrained individual

How is steady-state aerobic exercise best defined? An exercise training method that is unstructured and combines low-, moderate-, and high-intensity efforts into one workout An exercise training method defined by intervals of near-maximal intensity, broken up by relatively short rest periods Aerobic exercise that remains at a relatively constant intensity, including a stable heart rate and oxygen consumption An exercise training method where the client performs a maximal effort interval lasting 20 seconds, followed by only 10 seconds of rest for a total of 4 minutes

Aerobic exercise that remains at a relatively constant intensity, including a stable heart rate and oxygen consumption

What RPE range (on a scale of 1 to 10) aligns with training in zone 2? An RPE of 5 to 6 An RPE of 9 to 10 An RPE of 7 to 8 An RPE of 3 to 4

An RPE of 5 to 6

Which of the following statements is considered to be most accurate? Greater muscle mass accumulated through exercise translates to increased cardiorespiratory fitness levels. Greater caloric expenditure in exercise translates to increased cardiorespiratory fitness levels. An individual's cardiorespiratory fitness level is a strong predictor of morbidity and mortality. Cardiorespiratory fitness training does not provide many health benefits, and it should not be top priority when designing a program.

An individual's cardiorespiratory fitness level is a strong predictor of morbidity and mortality.

Which of the following statements most accurately reflects ventilatory threshold one (VT1)? An intensity where continuous talking becomes difficult An intensity where continuous talking is comfortable An intensity where continuous talking becomes almost impossible An intensity where continuous talking becomes challenging

An intensity where continuous talking becomes challenging

How is VT1 identified when using the talk test during a cardio workout? Inability to speak at all Only a few words can be produced between breaths Continuous talking becomes challenging Normal conversation is maintained

Continuous talking becomes challenging

From the list of items provided, which of the following are not considered benefits of cardiorespiratory training? Reduced blood pressure and cholesterol levels Increased cardiac output and oxygen transport Improved respiratory efficiency and metabolism Decreased tolerance for stress and reduced mental alertness

Decreased tolerance for stress and reduced mental alertness

How is Fartlek training best described? Fartlek training is an exercise method defined by intervals of near-maximal intensity broken up by relatively short rest periods. In Fartlek training, the total duration of the workout is 4 minutes long and performed at 170% of VO2max. Fartlek training targets many different physiological systems by combining different formats into one workout. Fartlek training is aerobic exercise that remains at a relatively constant intensity, including a stable heart rate and oxygen consumption.

Fartlek training targets many different physiological systems by combining different formats into one workout.

Which of the following compensations is most likely considered a predictive factor for developing a knee injury? Posterior pelvic tilt Anterior pelvic tilt Knee valgus Low-back arching

Knee valgus

Identify a movement limitation for an individual who walks or runs on a treadmill if he or she presents with an anterior pelvic tilt. Limitations to hip extension may reduce low-back extension which can decrease ventilation. Limitations to hip extension may require hyperextension in the low-back, placing increased stress on the low-back. Limitations to hip flexion may require hyperextension in the low-back, placing increased stress on the low-back. Limitations to hip flexion may reduce low-back extension which can decrease ventilation.

Limitations to hip extension may require hyperextension in the low-back, placing increased stress on the low-back.

How is a general warm-up best defined? High-intensity exercise consisting of movements that mimic those to be included in the more intense exercise immediately following. Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise immediately following. High-intensity exercise consisting of movements that do not necessarily relate to the exercise immediately following. Low-intensity exercise consisting of movements that mimic those to be included in the more intense exercise immediately following.

Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise immediately following.