Chapter 4 Quiz
The step test in assessing cardiorespiratory fitness lasts ______ minutes. A) 2 B) 4 C) 3 D) 5
C) 3
By definition, a warm-up consists of ______ minutes of low-intensity, large-muscle activity. A) 5-10 B) 25-30 C) 15-20 D) 0-5
A) 5-10
A moderate-intensity activity requires approximately how many METS? A) 1-2 B) 2-3 C) 6-9 D) 3-6
D) 3-6
According to the ACSM FITT guidelines, how many days per week should an individual participate in moderate-intensity exercise to promote health and to improve cardiorespiratory fitness? A) 6 days per week B) 2 days per week C) 7 days per week D) 5 days per week
D) 5 days per week
How should you approach the issue of relapses in your exercise program? A) If you relapse, you must start over from scratch. B) Don't consider failure as an option. C) Forgive yourself in advance for relapses and take a few weeks off after they occur. D) Plan to prevent relapses.
D) Plan to prevent relapses.
The measurement of the amount of oxygen a body consumes over time use is known as which of the following? A) H2O B) COPD C) CO2 D) VO2
D) VO2
What is used to accurately measure VO2max? A) a heart monitor B) a stethoscope C) a respirator D) a metabolic cart
D) a metabolic cart
Most people who have heart and lung disease A) have little hope of maintaining an active lifestyle. B) face no obstacles to maintaining an active lifestyle. C) can safely establish an exercise routine without the assistance of a physician. D) can manage their ailments through regular physical activities.
D) can manage their ailments through regular physical activities.
The amount of blood pumped from the heart each minute is called A) stroke volume. B) blood pressure. C) circulation. D) cardiac output.
D) cardiac output.
Which two types of pulses are used to monitor your heart rate during exercise? A) brachial and temporal B) femoral and radial C) distal and proximal D) carotid and radial
D) carotid and radial
Duration of exercise should balance A) resting heart rate with the talk test. B) recovery and relaxation. C) muscle groups and speed. D) frequency and intensity.
D) frequency and intensity.
Which of the following is the method of assessing exercise intensity by measuring a percentage range of the maximum heart rate? A) Rockport walk test B) talk test C) heart-rate reserve method D) heart-rate maximum method
D) heart-rate maximum method
To start an exercise program, an individual should A) set very high goals. B) set up a detailed, rigid schedule. C) plan on getting less sleep. D) identify physical activities he or she enjoys.
D) identify physical activities he or she enjoys.
The aerobic energy system requires the presence of A) fat. B) creatine phosphate. C) lactic acid. D) oxygen.
D) oxygen.
A second end product of glycolysis, which is important for further energy production, is known as A) glycogen. B) glucose. C) lactate. D) pyruvate.
D) pyruvate.
What is the system of monitoring exercise based on assigning numbers to the subjective perception of the target intensity? A) target heart rate range B) talk test C) metabolic equivalents D) rating of perceived exertion
D) rating of perceived exertion
One metabolic equivalent (MET) is equal to the energy used by the body when A) stretching while standing up. B) running quickly. C) walking at a brisk pace. D) sitting quietly.
D) sitting quietly.
Over the course of a fitness program, aerobic capacity commonly increases within what range? A) 10-30 percent B) 80-90 percent C) 40-50 percent D) 5-10 percent
A) 10-30 percent
According to data from the Cooper Institute of Aerobics Research, people who maintain a moderate level of cardiorespiratory fitness are about _____ percent less likely to die prematurely than people in the least-fit category. A) 50 B) 25 C) 10 D) 90
A) 50
Each of the energy systems of the body produces A) ATP. B) protein. C) glucose. D) glycogen.
A) ATP.
Sally has a VO2max score of 35, and Betty has a VO2max score of 50. Who would likely win in a 10k running race? A) Betty B) Sally C) It cannot be determined because VO2max is unrelated to D) performance in a 10k running race.
A) Betty
To make the FITT formula work, an individual needs to do which of the following? (Select all that apply.) A) Consider their current level of fitness. B) Plan on spending less time at work and with family. C) Set extremely challenging goals. D) Make sure they understand the guidelines.
A) Consider their current level of fitness. D) Make sure they understand the guidelines.
What are the components of the FITT formula? (Select all that apply.) A) Frequency B) Fatigue C) Inhalation D) Time E) Type F) Intensity
A) Frequency D) Time E) Type F) Intensity
Progression includes gradual increases of which of the following? (Select all that apply.) A) Intensity B) Sleep C) Recovery D) Duration E) Frequency
A) Intensity D) Duration E) Frequency
What mechanisms have been proposed as reasons exercise positively affects psychological and emotional wellness? (Select all that apply.) A) It increases our core temperature, which is relaxing B) It distracts us from our worries. C) It reduces self-efficacy, making us very nervous. D) It helps release brain chemicals that make us feel better.
A) It increases our core temperature, which is relaxing B) It distracts us from our worries. D) It helps release brain chemicals that make us feel better.
The advantages of using machines for cardiovascular exercise include which of the following? (Select all that apply.) A) Machines have timers and other measuring devices. B) Machines can create a workout for the user. C) Using machines is generally cheaper than other forms of individual and team activities. D) Machines force individuals to burn more calories.
A) Machines have timers and other measuring devices. B) Machines can create a workout for the user.
Which of the following statements about the glycolytic energy system are true? (Select all that apply.) A) The glycolytic energy system breaks down glucose to produce ATP molecules. B) The system requires small number of ATP molecules in order to produce a vast number of ATP molecules. C) The glycolytic energy system is aerobic. D) The system provides energy that can be sustained for up to 2 minutes.
A) The glycolytic energy system breaks down glucose to produce ATP molecules. D) The system provides energy that can be sustained for up to 2 minutes.
Which statement best describes the ATP-CP system? A) The system supplies energy to muscle cells when the body needs energy fast. B) The ATP-CP energy system is best suited for activities that require a high degree of endurance. C) The system requires a lot of time to replenish itself. D) The ATP-CP energy system is aerobic.
A) The system supplies energy to muscle cells when the body needs energy fast.
True or false: A sedentary person just beginning a fitness program would need to exercise at a lower target heart-rate range than a fit person. A) True B) False
A) True
True or false: Fit people have a lower true resting heart rate than unfit people. A) True B) False
A) True
The greatest amount of oxygen that can be transported and utilized during maximal exercise is called which of the following? A) VO2max B) anaerobic capacity C) the lactate threshold D) ATP-CR
A) VO2max
You've just met a new personal trainer at the gym. What is the most important question you should ask? A) What are your certifications and qualifications? B) Are you willing to work with my often-changing work schedule? C) What time slots do you have available? D) Do we have any friends in common?
A) What are your certifications and qualifications?
Which of the following is a good warm-up before going running? A) a slow jog B) vigorous stretching C) lifting heavy weights D) wind sprints
A) a slow jog
The by-products that accumulate in the blood as a result of intense exercise may cause A) accelerated breathing. B) tuberculosis. C) heart disease. D) kidney malfunction.
A) accelerated breathing.
Following the FITT guidelines will help an individual do which of the following? (Select all that apply.) A) achieve his or her goals B) struggle through high levels of exhaustion C) get by on less sleep D) plan his or her program
A) achieve his or her goals D) plan his or her program
Cardiorespiratory fitness is also known as which of the following? A) aerobic fitness B) cardiorespiratory endurance C) physical fitness D) aerobic endurance
A) aerobic fitness B) cardiorespiratory endurance D) aerobic endurance
Cross training involves which of the following? A) alternating different fitness activities B) focusing on variations of the same fitness activity, such as sprinting and jogging C) alternating shoes between workouts D) short spurts of exercise interspersed with intense stretching
A) alternating different fitness activities
After a several weeks of interval training, a person will likely (Select all that apply.) A) burn more calories. B) sustain an injury due to overuse. C) see bigger improvements in fitness. D) be able to go faster for longer.
A) burn more calories. C) see bigger improvements in fitness. D) be able to go faster for longer.
Which of the following are important criteria in determining a person's competency when you are looking for a personal trainer? (Select all that apply.) A) certification from ACSM or a comparable organization B) certification from a large fitness chain C) bachelor's degree in a health-related field D) the trainer's attractiveness
A) certification from ACSM or a comparable organization C) bachelor's degree in a health-related field
The body produces energy through a(n) ______ reaction. A) chemical B) photosynthesis C) diastolic D) electrical
A) chemical
Numerous longitudinal studies have shown a strong inverse relationship between CRF and which of the following? A) chronic disease B) all-cause mortality C) tragic accidents D) hair loss
A) chronic disease B) all-cause mortality
The ATP-CP system relies on stored ATP and what other compound? A) creatine phosphate B) aerobic energy C) oxygen D) calcium
A) creatine phosphate
Which of the following are energy systems that generate and release energy in the body? (Select all that apply.) A) glycolytic B) ATP-CP C) endocrine D) aerobic
A) glycolytic B) ATP-CP D) aerobic
Which of the following are major components of the cardiorespiratory system? (Select all that apply.) A) heart B) liver C) blood vessels D) brain E) lungs
A) heart C) blood vessels E) lungs
Cardiorespiratory fitness is assessed in the Rockport walk test by measuring which of the following? A) heart rate and walk time B) heart rate C) stride length and walk time D) walk time
A) heart rate and walk time
Pulmonary diseases A) limit the ability to move air in and out of the body. B) have little, if any, impact on the body's capacity for physical activity. C) limit the brain's capacity to deliver messages to the body. D) decrease the pumping ability of the heart.
A) limit the ability to move air in and out of the body.
Plenty of evidence suggests that regular cardiorespiratory exercise may increase which of the following? (Select all that apply.) A) longevity B) stress level C) quality of life D) anxiety
A) longevity C) quality of life
The key to succeeding with a fitness program is A) maintaining the program over time. B) working out twice a day. C) striving to minimize the required recovery time. D) increasing intensity very infrequently.
A) maintaining the program over time.
Treatment of asthma can include which of the following? (Select all that apply.) A) medication B) limiting water consumption C) participating in cold-weather activities D) avoiding triggers
A) medication D) avoiding triggers
Which of the following factors should an individual consider in order to avoid injury when beginning a fitness program? A) proper clothing and shoes B) hydration C) the best music to listen to D) appropriate songs for the talk test E) which professional athletes endorse one's exercise clothing
A) proper clothing and shoes B) hydration
Increased cardiorespiratory fitness A) provides immediate benefits, even to unfit people. B) increases the likelihood of chronic diseases for unfit people. C) provides minimal benefits to unfit people. D) can be very expensive and time-consuming.
A) provides immediate benefits, even to unfit people.
Sunhil is monitoring his hear rate by placing his fingers on the inside of his wrist. He is measuring his _____ pulse. A) radial B) femoral C) brachial D) carotid
A) radial
Which of the following are symptoms of an asthma attack? (Select all that apply.) A) shortness of breath B) stomach pain C) tightness in the chest D) headache and vomiting
A) shortness of breath C) tightness in the chest
The aerobic energy system allows the body to A) sustain exercise for longer periods of time. B) survive without oxygen. C) participate in activities that last a short time. D) recover after expending energy in short bursts.
A) sustain exercise for longer periods of time.
The balance between time and intensity of cardiovascular activity applies to which of the following? (Select all that apply.) A) the weekly exercise plan B) only maintenance exercise plans C) workout schedules for beginners only D) individual workouts
A) the weekly exercise plan D) individual workouts
Men have more skeletal muscle mass than women, mostly in the A) upper body. B) hips and thighs. C) calves and ankles. D) heart and lungs.
A) upper body.
The network of blood vessels in the body is know collectively as the _____ system. A) vascular B) cardiorespiratory C) respiratory D) endocrine
A) vascular
Which of the following carry blood toward the heart? A) veins B) alveoli C) capillaries D) arteries
A) veins
What is the distance one must walk in the Rockport walk test? A) 1.5 miles B) 1 mile C) 5 miles D) 2 miles
B) 1 mile
How much weight loss per week is considered the safest and most sustainable? A) 5 to 6 pounds B) 1 to 2 pounds C) 9 to 10 pounds D) 3 to 4 pounds
B) 1 to 2 pounds
A 1-pound change in body weight represents a change of how many calories? A) 1,000 B) 3,500 C) 2,500 D) 5,000
B) 3,500
Research has shown that one's ability to improve one's cardiorespiratory fitness is about _____ percent genetics. A) 70 B) 50 C) 80 D) 60
B) 50
How many beats per minute is considered to be in the normal range for a true resting heart rate? A) 150 to 180 B) 60 to 100 C) 30 to 60 D) 100 to 140
B) 60 to 100
Research has shown that which of the following are true regarding exercise and cardiorespiratory fitness? (Select all that apply.) A) In most cases, regular exercise decreases cardiorespiratory fitness. B) A small percentage of people who exercise show a high level of improvement in cardiorespiratory fitness. C) Most people who exercise show moderate improvement in cardiorespiratory fitness. D) A large percentage of people who exercise show almost no improvement in cardiorespiratory fitness.
B) A small percentage of people who exercise show a high level of improvement in cardiorespiratory fitness. C) Most people who exercise show moderate improvement in cardiorespiratory fitness.
Which of the following statements about different types of aerobic activities is true? A) Aerobic activities do not improve cardiorespiratory fitness as much as anaerobic activities do. B) Both individual and team aerobic activities can benefit cardiorespiratory fitness. C) Relatively few aerobic activities improve cardiorespiratory fitness. D) Indoor aerobic activities improve cardiorespiratory fitness more than outdoor activities do.
B) Both individual and team aerobic activities can benefit cardiorespiratory fitness.
True or false: It is fine to exercise if you have the flu. A) True B) False
B) False
True or false: The rating of perceived exertion method requires heart-rate information to assess exercise intensity. A) True B) False
B) False
True or false: Your preferences for particular activities is not a consideration when applying FITT guidelines to your schedule. A) True B) False
B) False
At what point is an "older person" too old to begin a cardiorespiratory fitness program? A) age 80 B) It's never too late to start a fitness program. C) age 90 D) age 70
B) It's never too late to start a fitness program.
The body's ability to produce energy depends on which of the following factors? (Select all that apply.) A) Ratio of waist circumference to arm span. B) Number of mitochondria in the muscle cells. C) Amount of carbohydrates present for fuel. D) Availability of oxygen.
B) Number of mitochondria in the muscle cells. C) Amount of carbohydrates present for fuel. D) Availability of oxygen.
What are some of the ways you can find time to maintain a fitness program if you have a frequently changing or demanding schedule? (Select all that apply.) A) Skip one or two meals to free up time. B) Sign up for a fitness class to increase commitment. C) Enlist a friend or roommate who will hold you accountable. D) Keep a fitness diary and set goals.
B) Sign up for a fitness class to increase commitment. C) Enlist a friend or roommate who will hold you accountable. D) Keep a fitness diary and set goals.
Why are men, on average, able to achieve a higher absolute level of cardiorespiratory fitness than women? (Select all that apply.) A) They have more mental drive to improve. B) They have greater blood capacity. C) They have larger hearts. D) They have a competitive spirit. E) They have larger lungs.
B) They have greater blood capacity. C) They have larger hearts. E) They have larger lungs.
What is being measured through an analysis of the air a person inhales and exhales when exercising to a level of exhaustion (maximum intensity)? A) exercise physiology B) VO2max C) blood oxygen capacity D) maximal exertion
B) VO2max
In the early stages of a workout program, it is important to establish which of the following? (Select all that apply.) A) rigid goals B) a reward system C) short-term goals D) an exit strategy
B) a reward system C) short-term goals
A successful fitness program requires an individual to do which of the following? (Select all that apply.) A) consult a physician regularly B) adjust to changing goals and conditions C) exercise safely D) continue to make progress
B) adjust to changing goals and conditions C) exercise safely D) continue to make progress
Which of the following are benefits of cross training? (Select all that apply.) A) less planning required B) building fitness in many different muscles C) increased calorie burn D) reduced risk of overuse injury E) reduced boredom
B) building fitness in many different muscles D) reduced risk of overuse injury E) reduced boredom
What by-products accumulate in the blood as exercise intensifies? (Select all that apply.) A) glucose B) carbon dioxide C) lactate D) carbohydrates
B) carbon dioxide C) lactate
Which of the following are the main conditions that make up COPD? (Select all that apply.) A) asthma B) chronic bronchitis C) emphysema D) cerebral palsy
B) chronic bronchitis C) emphysema
A successful cardiorespiratory fitness program does which of the following? (Select all that apply.) A) demands that a person remain sedentary for a while B) consists of suitable activities C) applies the FITT formula D) requires fashionable workout clothing
B) consists of suitable activities C) applies the FITT formula
Factors affecting the rate and improvement levels of cardiorespiratory fitness include which of the following? (Select all that apply.) A) height of individual B) diet C) genetic heritage D) type of training
B) diet C) genetic heritage D) type of training
Which of the following is the primary sign of COPD? A) erratic heart rhythm B) difficulty breathing C) elevated blood glucose D) poor circulation in the limbs
B) difficulty breathing
The step test requires measurement of the heart rate ______ to estimate cardiorespiratory fitness. A) while exercising during the test B) during recovery C)at rest before exercising D) in warm-up preparation
B) during recovery
Which of the following methods of calculating target exercise intensity is the most accurate reflection of energy expenditure during exercise? A) rating of perceived exertion B) heart-rate reserve C) talk test D) heart-rate maximum
B) heart-rate reserve
To calculate heart-rate reserve, an individual needs to know which of the following? A) his or her rating of perceived exertion B) his or her maximum and resting heart rates C) his or her maximum heart rate D) his or her resting heart rate
B) his or her maximum and resting heart rates
What is the name for the training technique characterized by workouts that include brief, periodic higher-intensity bouts of exercise? A) cross training B) interval training C) core training D) dynamic training
B) interval training
A high VO2max score means your body is able to consume and use a greater amount of A) glucose. B) oxygen. C) carbon dioxide. D) glycogen.
B) oxygen.
College students are advised to A) defer beginning a fitness program until after graduation. B) pay attention to their cardiorespiratory fitness. C) focus on going to the gym to maintain fitness rather than pursuing other activities. D) recall that the benefits of maintaining fitness are physical and not emotional.
B) pay attention to their cardiorespiratory fitness.
What is the system of monitoring exercise based on assigning numbers to the subjective perception of the target intensity? A) talk test B) rating of perceived exertion C) target heart rate range D) metabolic equivalents
B) rating of perceived exertion
Benefits of regular endurance exercise on psychological well-being include improvements in which of the following? (Select all that apply.) A) metabolic rate B) self-confidence C) stress management D) self-efficacy
B) self-confidence C) stress management D) self-efficacy
Higher _____ leads to higher cardiac output. A) circulation B) stroke volume C) lung capacity D) blood pressure
B) stroke volume
It is possible to determine maximum heart rate by A) multiplying one's age by 220. B) subtracting one's age from 220. C) dividing one's age by 220. D) adding one's age to 220.
B) subtracting one's age from 220.
In a moderate intensity workout, an individual should be able to A) say just a few words. B) talk but not sing. C) sing but not talk. D) say between 5 and 10 words before pausing for a breath.
B) talk but not sing.
Aerobic exercise improves the body's capacity for producing energy by doing what? A) Increasing the production of lactic acid. B) Inhibiting the delivery of oxygen to the cells. C) Increasing the number of mitochondria. D) Creating carbohydrates.
C) Increasing the number of mitochondria.
Which of the following is true concerning older people and exercise? A) They should not participate in competitive activities such as the Senior Olympics. B) They have a greater risk of heart disease if they exercise. C) They can still enjoy a wide range of physical activities if they exercise regularly. D) They are advised to gradually eliminate physical activity from their lives.
C) They can still enjoy a wide range of physical activities if they exercise regularly.
During exercise, how do you know when the activity is strenuous enough to be considered vigorous intensity? A) You can say about 20 words before pausing to take a breath. B) You can sing two verses before pausing to take a breath. C) You can say only a few words before pausing to take a breath. D) You can carry on a conversation.
C) You can say only a few words before pausing to take a breath.
Which of the following is the basic form of energy within a cell? A) adenosine monophosphate B) adenosine C) adenosine triphosphate D) adenosine biphosphate
C) adenosine triphosphate
Which of the following carry blood away from the heart? A) capillaries B) veins C) arteries D) alveoli
C) arteries
What type of fitness is characterized by the ability of the respiratory and circulatory systems to provide the necessary oxygen to skeletal muscles to sustain regular physical activity? A) musculoskeletal fitness B) endocrine fitness C) cardiorespiratory fitness D) diastolic fitness
C) cardiorespiratory fitness
The early steps of a successful cardiorespiratory fitness program involve A) finding a qualified personal trainer. B) joining the appropriate health club. C) finding the motivation and making a commitment. D) buying expensive workout clothes.
C) finding the motivation and making a commitment.
Using age as a starting point for calculating maximum heart rate A) has a range of error of ±10 beats per minute and is generally considered reliable. B) has a range of error of ±15 beats per minute and is generally considered unreliable. C) has a range of error of ±15 beats per minute and is generally considered reliable. D) is considered to be nearly 100 percent accurate.
C) has a range of error of ±15 beats per minute and is generally considered reliable.
Most exercise programs recommend resting to avoid A) contracting a chronic disease. B) weight gain. C) injury. D) depression.
C) injury.