Cardiorespiratory Fitness
According to this multistage fitness test reference chart, what would the maximum oxygen intake be for a person who failed to complete the seventh shuttle run in the fifth level? A.26.8 ml/kg/min B.28.3 ml/kg/min C.30.2 ml/kg/min D.31.8 ml/kg/min
D.31.8 ml/kg/min
What distinguishes high blood pressure from conditions such as arteriosclerosis and atherosclerosis? A.Arteriosclerosis and atherosclerosis can't be treated with medication. B.High blood pressure is identified by chest pain. C.High blood pressure can't be treated with medication. D.High blood pressure has no symptoms.
D.High blood pressure has no symptoms.
Which of the following is NOT true concerning the effects of pollutants on exercise? A.Pollutants can cause dehydration. B.Pollutants can impair respiratory and cardiovascular systems. C.Pollutants usually surround large roads and freeways. D.Pollutant advisory warnings should be ignored.
D.Pollutant advisory warnings should be ignored.
Special needs issues include all of the following EXCEPT: A.mental health issues B.developmental issues C.medical issues D.athletic issues
D.athletic issues
A rapid, irregular heartbeat is a symptom of __________. A.high blood pressure B.stroke C.atherosclerosis D.heart failure
D.heart failure
Which of the following is the most common symptom of hypertension? A.shortness of breath B.tightness in the chest C.headaches D.none of the above
D.none of the above
Which of the following is NOT an element of progression? A.type B.duration C.exertion D.strength
D.strength
The human cardiovascular system is considered closed because __________. A.blood is continuously circulated in the body. B.blood provides nutrients to organs. C.blood collects oxygen from the lungs D.there are no holes for blood to enter or leave the system
D.there are no holes for blood to enter or leave the system
As people age, they become unable to control their cardiorespiratory fitness levels.
F
Body composition has little to do with cardiorespiratory fitness.
F
Cardiorespiratory fitness can only be measured through exercise.
F
Hypertension is NOT a type of cardiovascular disease.
F
The best way to prepare for a workout is to stretch key muscles first and follow the stretching with a jog to get the blood flowing to the muscles.
F
The maximum oxygen intake level can only be measured using the multistage fitness test.
F
Walking and running both have low impact on joints.
F
White blood cells prevent the loss of blood by causing clotting.
F
Explain why cardiovascular diseases are the leading cause of death in men and women in the United States.
Generally, many cardiovascular diseases are related to lifestyle behaviors. Factors that contribute to the development of cardiovascular disease include lack of a balanced diet, lack of exercise, smoking, and the lack of regular doctor visits.
Explain how one remains properly hydrated during exercise and why it is important.
It is important to drink water before, during, and after exercise in order to keep the body from dehydrating, especially in hot weather. One should also avoid drinking large amounts of water at one time as well as sugary sports drinks.
Briefly explain why maintaining a healthy weight is important in cardiovascular system care.
Maintaining a healthy weight reduces the stress on the heart and blood vessels.
Mark has been participating in a vigorous exercise routine for the past three months. However, around the start of the third month, he noticed he stopped making gains in his strength and cardiovascular endurance. Recommend two suggestions to Mark that would allow him to continue to improve his strength.
Mark is not experiencing any gains in his strength and endurance because he's not applying the principles of fitness to his exercise routine. First, he needs to ensure he is overloading his muscles every session since his body has adapted to his current routine. Next, Mark needs to make sure his routine is progressing in duration, intensity, frequency, and type. Lastly, he needs to make sure he sets specific goals so he has a roadmap to follow.
Describe the location and importance of cilia and mucus in the respiratory system.
Mucus and cilia help filter dust and dirt. Cilia are small, hair-like structures in the nasal passage and trachea. Mucus is also found in the nasal passage and the trachea.
Explain how each of the three principles of cardiovascular fitness can lead to injury if they are not adhered to properly.
Overload can lead to injury if a person ignores his or her body's warning signs and continues applying stress to overworked muscles. Progression can easily lead to injury if an exercise program scales too quickly in difficulty. Specificity can contribute to injury if a person doesn't adhere to reasonable and attainable goals and attempts to do too much, too soon.
Compare and contrast the differences in a person's cardiovascular fitness between an exercise program that utilizes the progression principle and one that does not.
People who utilizes the progression principle will ensure their exercise program increases in frequency, intensity, time, and type. The changes need to happen gradually in order to ensure they make gains in their fitness program. A person who doesn't utilize the progression principle can still gain health benefits from exercising, but will not continue to improve in cardiovascular fitness.
Compare and contrast the benefits and effects of running and walking.
Running and walking both do not require special equipment and can be done anywhere. They are both exercises that are easy to control one's own efforts. Running burns 600 calories per hour, while walking burns 300 calories per hour. Running has a higher impact on joints than walking does.
What are some common issues for special needs individuals that may require special consideration while exercising or playing sports?
Special consideration may be required for those with chronic medical issues. Behavioral issues for those that do not respond to regular discipline can also require special consideration. Those with developmental or learning issues may also require consideration. Finally, mental issues like depression or anxiety are also included.
A myocardial infarction is a heart attack.
T
Aerobic exercise forces the body to provide extra oxygen to the muscles.
T
Air is warmed and moisten as it moves through both the mouth and nasal passages.
T
Anaerobic exercise does not require the body to use any extra oxygen.
T
Female gains in body fat starting around puberty can result in a cycle of diminished physical fitness.
T
In the human body, the larynx is attached to the trachea.
T
Plyometrics can help a person maintain cardiorespiratory fitness.
T
Specificity means an exercise program should have end goals that target specific areas.
T
The cardiovascular system helps move hormones throughout the body during exercise.
T
The cardiovascular system, which transports blood through the body, is a one-way system.
T
The human body eventually adapts to similar exercises.
T
The most important step for preventing cardiovascular disease is to live a healthy lifestyle.
T
The muscular and cardiovascular systems can both be overloaded during exercise.
T
The special needs participant should be allowed to choose his or her own athletic equipment.
T
Two hours of moderate exercise every week can reduce the risk of developing heart disease by 30%.
T
Weight lifting is an example of an anaerobic exercise.
T
Explain how smoking damages the respiratory system and name two conditions that can develop when a person smokes.
The lungs need to remain elastic so they can effectively move oxygen into the body and carbon dioxide out of the body. By smoking, you are actually introducing carbon monoxide into the body, which is toxic. Tars and other chemicals will settle on the cilia of the lungs and cannot be removed; which further degrades the functionality of the respiratory system. Two conditions that develop when a person smokes are emphysema and bronchitis
Describe how a multistage fitness test works and what it is intended to do.
The multistage fitness test is intended to measure a participant's maximum oxygen intake, or VO2 max. The test is similar to a shuttle run. The participant runs between two blocks that are 20 meters apart. They must complete each length before a prerecorded beep sounds. As the test continues, the beeps increase in frequency. The test ends when the participant fails to complete a segment before the beep sounds or if they complete all the runs. Participants then compare their completed level to a chart to find their maximum oxygen intake.
How can the principle of overload be applied to a sport, such as tennis or basketball?
The principle of overload can be applied to tennis or basketball by performing particular movements more frequently than normal. This can include taking multiple jumpshots of a similar type, focusing on overhand swings, or ensuring that you sprint down the court instead of walk or jog.
Explain how the cardiovascular and respiratory systems work together to deliver oxygen to the body.
The respiratory system inhales oxygen through the nose and mouth and collects it in the lungs. The oxygen is absorbed into the blood, which then travels throughout the body through arteries. The blood delivers oxygen to every part of the body. Once the oxygen has been delivered, that deoxygenated blood then travels back to the lungs through the veins. The deoxygenated blood drops off carbon dioxide in the lungs, which is then expelled through exhalation.
Which of the following is a healthy blood pressure level? A.120/95 B.130/80 C.110/75 D.115/85
C.110/75
__________ of the population of the United States is obese. A.10% B.25% C.33% D.50%
C.33%
Which of the following is the BEST reason to rest muscle groups between workouts? A.It allows the muscles to store more energy. B.It allows you to focus on other muscle groups. C.It allows the muscles time to heal. D.It allows the muscles to properly overload.
C.It allows the muscles time to heal.
During exercise, an individual's heart rate tends to increase steadily until __________. A.the athletic activity is completed and the cool down begins B.the individual begins to use advanced breathing techniques C.a level of consistent intensity has been reached D.none of the above
C.a level of consistent intensity has been reached
What's the first step one should take when determining the amount of overload to include in an exercise program? A.consulting the Internet for exercise plans B.asking around at a local gym C.assessing your current level of fitness D.asking a health-conscious friend
C.assessing your current level of fitness
The failure to deliver blood to the heart due to a narrowing of arteries results in __________. A.atherosclerosis B.a stroke C.coronary heart disease D.hypertension
C.coronary heart disease
Increasing cardiorespiratory fitness levels is difficult for experienced athletes because __________. A.they are not motivated to increase their levels of cardiorespiratory fitness B.they cannot commit the training time to increase their cardiorespiratory fitness C.they have already achieved high levels of cardiorespiratory fitness D.none of the above
C.they have already achieved high levels of cardiorespiratory fitness
Why do males tend to have better cardiorespiratory fitness than females? A.Males tend to have higher levels of hemoglobin in their blood. B.Females tend to have higher levels of hemoglobin in their blood. C.Males tend to have higher levels of body fat than females. D.Females tend to have more lean muscle mass than males.
A.Males tend to have higher levels of hemoglobin in their blood.
Numbness on one side of the body is most likely a symptom of __________. A.a stroke B.a heart attack C.high blood pressure D.arteriosclerosis
A.a stroke
What respiratory structure controls breathing? A.diaphragm B.lungs C.heart D.trachea
A.diaphragm
An exercise program that lacks specific goals is failing what fitness principle? A.specificity B.progression C.overload D.none of the above
A.specificity
Which of the following is a possible result of hypertension? A.stroke B.headaches C.blood thinning D.muscle weakness
A.stroke
Explain what it means to adapt the environment for those with special needs.
Adapting the environment for those with special needs begins with allowing the participants to select his or her own equipment. Modifications may also include changes made to the equipment and the play area. It may also be important to limit the amount of distractions based on the needs of the participant and the amount of contact opportunities during the sport. Finally, set aside a quiet space for recovery.
What treatment option is shared for high blood pressure, arteriosclerosis, atherosclerosis, and coronary heart disease?
All of these conditions can be treated by thinning the blood. In each case, lowering blood pressure helps reduce the symptoms, and some of the best medications for lowering blood pressure do so by thinning the blood.
For a typical person who leads a sedentary lifestyle, a typical maximum oxygen intake level would be __________. A.20 ml/kg/min B.35 ml/kg/min C.50 ml/kg/min D.70 ml/kg/min
B.35 ml/kg/min
What distinguishes atherosclerosis from arteriosclerosis? A.Arteriosclerosis can lead to blood clots. B.Atherosclerosis is characterized by plaque buildup. C.Arteriosclerosis results in inefficient blood flow. D.Atherosclerosis is a general term for artery hardening.
B.Atherosclerosis is characterized by plaque buildup.
Which of the following statements is TRUE about heart rate and exercise? A.It is best to exercise your heart as hard as possible. B.Maximum heart rate can be calculated by taking 220 minus your age. C.Your recommended exercise heart rate is 30% of your maximum heart rate. D.All of the above are true statements.
B.Maximum heart rate can be calculated by taking 220 minus your age.
Why do people who participate in marathons tend to have smaller muscles? A.Lifting weights provides no benefits for them. B.Muscle endurance is more important for them than muscle strength. C.Continuous running burns glucose and fat. D.They participate in a sport more suited to their body type.
B.Muscle endurance is more important for them than muscle strength.
As exercise levels increase, which of the following physiological changes occurs in the respiratory system? A.The respiratory muscles shrink. B.The lungs expand in size. C.The trachea widens. D.The airways narrow.
B.The lungs expand in size.
The respiratory system should remove which of the following from your body? A.carbon monoxide B.carbon dioxide C.oxygen D.oxygen bioxide
B.carbon dioxide
As a person ages, his or her levels of cardiorespiratory fitness tend to __________. A.improve B.decline C.stay the same D.none of the above
B.decline
Which of the following is NOT an example of an anaerobic exercise? A.sprinting B.jumping rope C.push-ups D.none of the above
B.jumping rope
Doctors can directly measure a person's maximum oxygen intake by measuring their oxygen intake while they __________. A.do as many push-ups as possible B.run on a treadmill, which increases speed C.do jumping jacks until they are tired D.sit motionless with a resting heart rate
B.run on a treadmill, which increases speed
Explain what distinguishes a stroke from a heart attack.
Both strokes and heart attacks occur when the blood supply to that part of the body is blocked or interrupted. Strokes occur in the brain, while heart attacks are specific to the heart muscle. Both can be caused when blockages cut off the blood supply and the tissues starves for oxygen and other nutrients. Strokes can also occur when the pressure in a blocked artery causes it to burst and the blood leaks into the brain.
Consider the differences between anaerobic and aerobic exercises. Is one of these exercises more important than the other in an exercise program? Support your answer with examples.
Both types of exercises are important for a person's health. Anaerobic exercises build muscle mass and strength, which is important in maintaining good health. Aerobic exercise build endurance and cardiorespiratory fitness.
What are the advantages and disadvantages of each of the methods of calculating maximum oxygen intake?
The three methods of measuring maximum oxygen intake are the multistage fitness test, the direct VO2 max measurement, and the estimated VO2 max. The multistage fitness test is useful because many people can do the test at once, and the results are reasonably accurate, although it can be difficult to find the audio equipment to play the beeps. The direct VO2 max measurement is very accurate but requires special equipment, which is usually only available to medical professionals. The estimated VO2 max is simple to find and doesn't require activity, but it is the least accurate method of determining maximum oxygen intake.
Explain why living a healthy lifestyle is the most important step in preventing cardiovascular disease.
There is no single step for preventing cardiovascular disease; all aspects of a healthy lifestyle impact cardiovascular fitness. Eating a healthy diet can reduce your dietary cholesterol and help maintain a healthy body weight. Getting regular exercise can also help maintain a healthy body weight as well as strengthen the heart muscle. Avoiding smoking is another part of a healthy lifestyle that can significantly reduce the risk of developing cardiovascular disease.
Briefly construct a 3-week workout routine that incorporates the fitness principle of overload.
Using the overload principle, you should plan on increasing a workout routine every day. The first routine will increase running pace over time. The second routine will increase the distance run every day. Week 1: run 1 mile with a pace of 10 minutes/miles Week 2: run 1.2 miles with a pace of 10 minutes/mile Week 3: run 1.5 miles with a pace of 9.5 minutes/mile or Week 1: lift 50lbs for 15 reps Week 2: lift 55lbs for 15 reps Week 3: lift 60 lbs for 18 reps
Describe how to determine your maximum heart rate and why heart rate is important to monitor while exercising.
You can determine your maximum heart rate by subtracting your age from 220. It is important to stay within the range of 50% to 85% of your maximum heart rate while exercising in order to benefit most from your workout safely. Monitoring heart rate is important because working your heart at maximum capacity or too high actually limits the amount of oxygen your body can get. Your heart rate can be monitored by using a heart monitor or monitoring your pulse during exercise.
Individuals should participate in __________ exercises to increase cardiovascular endurance.
aerobic
High levels of cholesterol can first lead directly to __________.
arteriosclerosis
Compare and contrast arteriosclerosis with atherosclerosis.
Arteriosclerosis is a general term for the hardening of arteries and a loss of elasticity in arterial walls. Atherosclerosis is specifically a condition where arteries harden as a result of plaque buildup on artery walls. Both conditions result in poor and inefficient blood flow through arteries, which can lead to blood clots or ruptures in the blood vessels of the heart or brain. Blockages in the heart can result in heart attacks; blockages and ruptures in the brain lead to strokes.
Describe the factors that influence the level of cardiorespiratory fitness a person is able to achieve.
The factors that influence cardiorespiratory fitness are age, gender, genetics, body composition, and a person's level of conditioning.
Why is physical activity so important in preventing heart disease?
The heart is a muscle, and as with all muscles, it needs to be strengthened in order to maintain optimal health. The best way to strengthen the heart is to exercise it by performing activities that elevate your heart rate and increase blood flow.
List another name for the larynx and the importance it plays in the human body.
The larynx is also called the voice box. While its main function is to allow a person to speak, it also protects the trachea.