Week 5

During exercise, which of the following happens?

-Blood is redistributed to the muscles. -Cardiac output increases. -Increased breathing depth allows the body to take in more oxygen.

Which of the following happens when the size and strength of the heart increases?

-It accomplishes the same amount with fewer beats. -It pumps more blood with each beat.

Which of the following are considered to be potential disadvantages of group exercise classes? (Select all that apply.)

-More vigorous routines can cause less-fit participants to overexert themselves. -Easier routines may not be intense enough for more-fit participants. -Not all exercise leaders are certified to lead group exercise.

Which of the following statements about the popularity of physical activity participation are correct?

-Running and biking are consistently in the top 10 activities. -In many polls, walking ranks as the most popular. -Basketball is among the most popular team sports.

Which of following are typical characteristics of vigorous aerobic activity?

-The activity challenges the cardiovascular and respiratory systems. -The activity is rhythmical. -The activity involves the large muscle groups of the legs.

Which of the following are true of vigorous sports?

-They have an organized set of rules. -They are competitive activities. -They generally have winners and losers.

Which of the following statements about vigorous recreational activities are true?

-Vigorous recreational activities are activities done for personal enjoyment. -Certain vigorous activities, such as cycling, can be classified as both vigorous recreational activities and vigorous aerobic activities. -They can provide the same cardiorespiratory benefits as vigorous sports if done for a sufficient amount of time.

What are the health effects of exercising within your target heart range?

-challenging the respiratory system in an optimal way -maintaining or improving cardiorespiratory endurance

Noticeable physical changes that occur during exercise include

-quicker beating of the heart. -faster breathing.

Using the Tanaka formula for maxHR, what is the maxHR for a 25-year-old?

191

What is the maximal recommended dose of vigorous activity for most people?

5 days a week

Moderate and vigorous activity can be combined to meet physical activity guidelines. What is the recommended range of MET-minutes per week?

500-1000

With oxygen

Aerobic

Exceeds ability to supply oxygen

Anaerobic

A condition in which hemoglobin and the blood's oxygen-carrying capacity are below normal

Anemia

Requires special pedaling equipment

Bike test

Ten minutes of activity

Continuous

Aerobic activities that are slow enough to be sustained for relatively long periods without frequent rest periods

Continuous aerobic activities

As you improve, the harder it gets to improve

Diminishing returns

The more you do, the more you get

Dose-response

True or false: When the total volume of activity is the same, vigorous activity and moderate activity have the same health benefits.

False

Practical and easy to do

Field tests

In referring to the FIT formula, the initials "FIT" refer to _______, _______, ______ and

Frequency, Intensity, Time

Interval training

Intermittent

Aerobic activities, relatively high in intensity, alternated with frequent rest periods

Intermittent aerobic activities

Expensive and require expertise

Lab tests

The national guidelines base the total amount of activity that should be performed on

MET-minutes.

At some point, enough is enough

Maintenance

A laboratory measure of aerobic capacity, or the volume of oxygen used when a person reaches his or her maximum ability to supply it during exercise

Maximum oxygen uptake (VO2 max)

Assessment of the intensity of exercise based on how the participant feels; a subjective assessment of effort

Rating of perceived exertion (RPE)

Field test for fit people

Running test

Who among the following has the lowest health risks?

Someone who has high cholesterol but is active and fit.

Which of the following statements about step aerobics are true in comparison with other forms of aerobics?

Step aerobics is lower impact. Step aerobics is higher in intensity.

Uses heart rate and a box or bench

Step test

Good for people with joint problems

Swim test

Why are lifetime sports considered to be most popular?

They can be done at any age.

What types of recreational activities are considered vigorous?

Those that exceed the threshold for cardiorespiratory endurance.

True or false: According to national guidelines, because vigorous activity has higher MET values, it makes a larger contribution to total activity than moderate-intensity activity performed for the same amount of time.

True

True or false: Casual participation in physical activities (once to a few times a year) does not provide health, wellness, and fitness.

True

True or false: You can monitor the intensity of your physical activity by learning to monitor your heart rate.

True

Requires a treadmill

V02 Max

Activities that are done during leisure time that do not meet the characteristics of sports

Vigorous recreational activities

Good for beginners and uses heart rate

Walking test

Natalie wants a class that combines aerobics, resistance exercise, and some plyometics. Which of the following would be the best suggestion for Natalie?

a hybridized "combo" class

In order to determine the optimal intensity for aerobic exercise,

a person's level of fitness must be known.

Which word literally means "with oxygen"?

aerobic

The ability to supply oxygen during very vigorous physical activity

aerobic capacity

The laboratory measure of cardiorespiratory endurance is known as

aerobic capacity.

VO2 max is also commonly referred to as

aerobic capacity.

Cardiorespiratory endurance is a synonym for

aerobic fitness.

Which of the following is FALSE concerning water-based activity?

all water exercises are low impact

When focusing on too many details before learning the general idea of a sports skill, beginners can be in danger of finding themselves unable to perform, a phenomenon known as "paralysis by ."

analysis

In order to meet national physical activity guidelines, a person needs to perform

at least 500 MET-minutes per week.

Testing for maximum oxygen uptake is an effective way to measure a person's

cardiovascular system health.

Which of the following are commonly detrimental to beginners in learning sports skills correctly?

competition practicing in front of other people

Resting heart rate

count while sitting use carotid pulse use radial pulse

A term used to describe the performance of a variety of activities to meet exercise goals

cross training

Taylor likes to do different activities with different intensities (walking, jogging, soccer, rock-climbing, and resistance training) to meet his exercise goals. Taylor is doing which type of training?

cross training

Aki is a runner, but twice a week he swims instead of running. This is known as

cross training.

Which of the following are examples of vigorous aerobic activities?

cycling jogging aerobic dance

Which of the following consistently rank among the top 10 most popular vigorous activities?

dance aerobics biking aerobic exercise machines running

MaxHR is the highest heart rate reached

during vigorous maximal activity.

The number of people who regularly engage in physical activity is ________ than the number of casual participants (those who participate in the activity only once to a few times a year).

far lower

Vigorous recreational activities are

generally pursued for reasons other than fitness.

Which of the following would NOT likely be performed as a vigorous sport or recreation activity?

golf

In order to have good cardiorespiratory endurance, you should perform exercises that strengthen your

heart muscle.

Most methods for determining exercise intensity are based on

heart rate

The difference between maximal heart rate (highest heart rate in vigorous activity) and resting heart rate (lowest heart rate at rest)

heart rate reserve (HRR)

The oxygen-carrying protein (molecule) of red blood cells

hemoglobin

Which of the following carries oxygen through the bloodstream?

hemoglobin

Who among the following require high levels of intensity during physical activity to improve their cardiorespiratory endurance?

high-fit individuals

What does frequency (F) of physical activity refer to?

how many days a person exercises per week

Whether or not a sport provides vigorous physical activity depends on

how you perform it.

Compared with moderate physical activity, vigorous physical activity has been shown to

improve cardiorespiratory endurance.

The benefits of cardiorespiratory fitness are ________ its beneficial effect on other risk factors.

independent of

The health benefits of regular cardiovascular activity are

independent of the activity performed.

In polls, which type of vigorous activity is consistently among the most popular?

individual activities

Percentage of maxHR does NOT factor into

individual differences in resting heart rate.

Aerobic activities that are done with relatively high intensity and alternated with frequent rest periods are known as ________ activities.

intermittent aerobic

Which of the following groups experiences the largest reduction of risk of chronic disease by increasing cardiorespiratory endurance?

low-fit people

HHR is calculated by finding the difference of:

maximal heart rate and resting heart rate.

In order to determine MET-minutes, the MET value of an activity is multiplied by the number of

minutes it is performed.

Physical activity guidelines can be met by combining

moderate and vigorous physical activities.

The term "aerobic" means with

oxygen

Because anemics have a relatively low level of hemoglobin in their bloodstream, their

oxygen-carrying capacity is reduced.

An overanalysis of skill behavior that occurs when more information is supplied than a performer can use or when concentration on too many details results in interference with performance

paralysis by analysis

In order to determine your personal need for cardiorespiratory endurance you should

perform a self-assessment.

Which of the following is the most effective method of determining your heart rate?

placing your fingertips over the carotid artery

To calculate heart rate reserve you need which of the following?

resting heart rate maximal heart rate

Which of the following self-management skills can help you ensure that your physical activity levels are of sufficient intensity to improve or maintain cardiorespiratory endurance?

self-monitoring

Activities that do not require a high level of skill to be successful

self-promoting activities

Which of the following is an acceptable alternative to the recommendation of a bout of 20 to 60 minutes of vigorous aerobic activity for building cardiorespiratory endurance?

several bouts of 10 to 15 minutes of vigorous aerobic activity

Which of the following sports require persistent, vigorous activity over a relatively long time, despite involving bursts of activity followed by periods of rest?

soccer tennis basketball

Which of the following are good examples of vigorous sports activities?

soccer tennis basketball NOT: golf, skiing, kayaking, bowling

Common forms of group aerobic activities include which of the following? (Select all that apply.)

spinning martial arts

When applying the FIT formula for cardiorespiratory endurance, the intensity and amount of time is dependent on

the person's level of fitness.

Exercise heart rate

use radial pulse use carotid pulse count after exercise count during exercise don't increase intensity at end

Aerobic activities of an intensity at least six times that of resting (6 METs), commonly defined as activities with enough intensity to produce improvements in cardiorespiratory endurance

vigorous aerobic activities

Competitive activities that have an organized set of rules, along with winners and losers

vigorous sports

The optimal intensity range for developing cardiorespiratory endurance is called the target heart rate __________.

zone