Deck 6: Cardiorespiratory Endurance

Question 1

VO₂ is determined by the heart rate, the stroke volume, and the amount of oxygen removed from the vascular system.

Answer 1

True

Question 2

Cardiorespiratory endurance activities often are called _____ exercises.

A) aerobic
B) anaerobic
C) dynamic
D) endurance

Answer 2

A

Question 3

The 400-meter swim is an aerobic exercise.

Answer 3

True

Question 4

Which of the following is an example of an aerobic exercise?

A) weight lifting
B) jogging
C) sprinting
D) gymnastics

Question 5

Which of the following is an example of an aerobic exercise?

A) 200 meters in track and field
B) 400 meters in track and field
C) 3,000 meters in running or jogging
D) 100 meters in swimming

Question 6

Cardiorespiratory development occurs when the heart is working beyond 85 percent of heart rate reserve.

Question 7

Higher intensity activities increase caloric expenditure, while exercising longer compensates for lower intensities.

Question 8

_____ is a measure of how the pulmonary, cardiovascular, and muscular systems work together during aerobic activities.

A) Adenosine triphosphate
B) A-V oxygen difference
C) Cardiorespiratory endurance
D) Caloric expenditure

Question 9

Which of the following is an example of an anaerobic exercise?

A) walking
B) jogging
C) cycling
D) gymnastics

Question 10

Cardiorespiratory endurance is a measure of how the lungs, heart, blood vessels, and muscular systems work together during aerobic activities.

Question 11

Which of the following is an example of an anaerobic exercise?

A) 100 meters in track and field
B) 1,000 meters in track and field
C) 2,000 meters in running or jogging
D) 3,000 meters in track and field

Question 12

Ideally, one only needs to exercise 30 minutes each session, 3 to 5 days per week, to reap weight control benefits.

Question 13

Hypokinetic diseases are the diseases caused by:

A) too much physical activity.
B) a lack of strenuous activity.
C) too much strenuous activity.
D) a lack of physical activity.

Question 14

A more efficient cardiorespiratory system:

A) has a lower oxygen uptake capability.
B) has a higher capacity to deliver and utilize oxygen.
C) delivers oxygen to the tissues with a faster heart rate.
D) is characterized by a low level of oxygen uptake.

Question 15

The quality of a training program plays a crucial role in how each person responds and improves following an exercise program.

Question 16

The appropriate cardiorespiratory fitness mode of exercise is rhythmic and continuous.

Question 17

At the cellular level, oxygen is used to convert food substrates (primarily carbohydrates and fats) through _____ into adenosine triphosphate (ATP).

A) aerobic metabolism
B) blood circulation
C) anaerobic metabolism
D) the pulmonary system

Question 18

Because a continuous 30 minutes of exercise stimulates great increases in aerobic power, three sessions of 10 minutes each are not beneficial to the cardiorespiratory system.

Question 19

The single most important component of health-related physical fitness for the general population EXCEPT for the older adults is:

A) cardiorespiratory endurance.
B) muscular endurance.
C) muscular strength.
D) muscular flexibility.

Question 20

Exercise recovery time increases as a result of cardiorespiratory training.

Question 21

Which of the following is NOT one of the four categories used to evaluate readiness for exercise?

A) self-control
B) attitude
C) skill level
D) commitment

Question 22

Which of the following is the best test to estimate the VO_2max of a severely obese individual?

A) 1.5-Mile Run Test
B) Astrand-Ryhming Test
C) Step Test
D) 12-Minute Swim Test

Question 23

Which of the following categories that are used to evaluate the readiness for exercise examines the mental disposition toward exercise?

A) mastery
B) attitude
C) skill level
D) commitment

Question 24

John, an 18-year-old male, is tested to have a VO_2max of 50 mL/kg/min. He has reached the _____ cardiorespiratory fitness category.

A) fair
B) average
C) good
D) excellent

Question 25

The American College of Sports Medicine (ACSM) recommends that a physician be present for submaximal exercise tests to estimate VO_2max of:

A) apparently healthy women who are over age 45.
B) apparently healthy men who are over age 55.
C) any individual who has a history of asthma.
D) any individual who has recovered from a cold.

Question 26

As a result of aerobic training, the heart:

A) has a faster resting heart rate.
B) has smaller cardiac output.
C) delivers more blood per beat.
D) delivers less blood per beat.

Question 27

The best indicator of cardiorespiratory or aerobic fitness is:

A) VO₂.
B) VO_2max.
C) RM.
D) BMI.

Question 28

The human body burns about _____ calories for each liter of oxygen consumed.

A) 4
B) 5
C) 7
D) 9

Question 29

Which of the following statements is TRUE regarding VO_2max?

A) Starting at age 25, VO_2max decreases one percent each year in physically active individuals.
B) Women exhibit a 15 to 30 percent higher VO_2max due to larger blood volume and higher body fat than men.
C) Only those with excellent training programs are able to reach an "elite" level of aerobic capacity.
D) Only those with a strong genetic component are able to reach an "elite" level of aerobic capacity.

Question 30

Endurance training increases stroke volume significantly due to a:

A) faster resting heart rate.
B) stronger heart muscle.
C) decrease in total blood volume.
D) smaller filling capacity of the ventricles during diastole of the heart cycle.

Question 31

Which of the following tests can be used to estimate VO_2max?

A) 1.0-Mile Swimming Test
B) 1.0-Mile Run Test
C) 1.5-Mile Swimming Test
D) 1.5-Mile Run Test

Question 32

The _____ Test is considered a maximal test.

A) 1.0-Mile Walk
B) Astrand-Ryhming
C) 12-Minute Swim
D) Step

Question 33

A VO_2max of 39 mL/kg/min or higher for a 47-year-old man is classified as the:

A) health fitness standard.
B) physical fitness standard.
C) high health fitness standard.
D) high physical fitness standard.

Question 34

The amount of oxygen that is actually used by the body during rest or a hard workout is determined by the heart rate, the stroke volume, and the amount of:

A) blood circulating in the vascular system.
B) oxygen removed from the vascular system.
C) oxygen provided to the vascular system.
D) blood the individual has in his body.

Question 35

Which of the following categories that are used to evaluate the readiness for exercise indicates the extent to which an individual can be in control of his or her exercise program?

A) mastery
B) attitude
C) skill level
D) commitment

Question 36

April, an 18-year-old female, is tested to have a VO_2max of 50 mL/kg/min. She has reached the _____ cardiorespiratory fitness category.

A) fair
B) average
C) good
D) excellent

Question 37

The amount of blood ejected with each beat of the heart is called the:

A) capillary load.
B) cardiac output.
C) stroke volume.
D) MHR.

Question 38

As a person's cardiorespiratory endurance increases, the:

A) amount of blood pumped per heartbeat decreases.
B) resting heart rate decreases.
C) total blood volume decreases.
D) resting blood pressure increases.

Question 39

The a-v O₂ difference is:

A) created by anaerobic metabolism.
B) not variable by exercise intensity.
C) the amount of oxygen removed from blood.
D) the amount of oxygen added to the blood.

Question 40

A 19-year-old female with a VO_2max of 40 mL/kg/min would be classified in the _____ cardiorespiratory fitness category.

A) fair
B) average
C) good
D) excellent

Question 41

Maximal heart rate is estimated by:

A) adding resting heart rate to blood pressure.
B) multiplying resting heart rate times 3.
C) subtracting (.7 x age) from 207.
D) the highest exercise heart rate.

Question 42

A routine that has been promoted as an effective way to improve health is at least:

A) 30 minutes of moderate-intensity physical activity almost daily.
B) 60 minutes of moderate-intensity physical activity almost daily.
C) 90 minutes of moderate-intensity physical activity almost daily.
D) 60-90 minutes of low-intensity physical activity almost daily.

Question 43

To develop cardiovascular fitness, individuals who are fairly fit should start at a _____ percent training intensity.

A) 30 to 40
B) 40 to 50
C) 50 to 60
D) 60 to 70

Question 44

To improve maximal oxygen uptake, a frequency of _____ training sessions of high intensity per week is recommended.

A) three to five 20-30 minute
B) five to six 20-30 minute
C) three to five 45-60 minute
D) five to six 45-60 minute

Question 45

Three 20- to 30-minute cardiorespiratory training sessions per week, on nonconsecutive days, will maintain cardiorespiratory fitness:

A) as long as the heart rate is in the appropriate target zone.
B) no matter how intensively the individual is exercising.
C) as long as the individual is exercising, regardless of heart rate.
D) as long as the heart rate is above 85 percent of heart rate reserve.

Question 46

Which of the following activities greatly reduces the risk for injuries?

A) walking
B) rope skipping
C) running
D) sprinting

Question 47

Which of the following is the moderate-intensity cardiorespiratory training zone for a 20-year-old male with a resting heart rate of 68 beats per minute (bpm)?

A) 121-134 bpm
B) 134-147 bpm
C) 121-147 bpm
D) 147-180 bpm

Question 48

After checking your exercise heart rate and adjusting it into the training zone:

A) associate the training zone with your perception of exertion.
B) keep checking exercise heart rate on subsequent exercise sessions.
C) there is no need to check intensity again on subsequent sessions.
D) use the rate of perceived exertion to determine resting heart rate.

Question 49

To develop the cardiorespiratory system, the heart muscle has to be:

A) relaxed.
B) overloaded.
C) stretched.
D) underloaded.

Question 50

A score of _____ points in each Exercise Readiness category indicates that the individual's chances of initiating and sticking to an exercise program are good.

A) 4-6
B) 7-8
C) 9-11
D) 12-15

Question 51

Currently, only about _____ percent of U.S. adults exercise at the intensity and frequency required to meet the minimum recommendations of the ACSM for improvement and maintenance of cardiorespiratory fitness.

A) 15
B) 19
C) 25
D) 30

Question 52

Vigorous exercise refers to cardiorespiratory exercise that requires an intensity level:

A) of 40 to 50 percent of maximal capacity.
B) of 50 to 60 percent of maximal capacity.
C) above 60 percent of maximal capacity.
D) above 85 percent of maximal capacity.

Question 53

Unconditioned individuals and older adults should start at a _____ percent training intensity.

A) 30 to 40
B) 60 to 85
C) 50 to 60
D) 40 to 85

Question 54

Increases in VO_2max to a physical fitness standard are best realized for fit individuals at an intensity of:

A) close to 85 percent of HRR.
B) lower than 60 percent of HRR.
C) "conversational" pace.
D) 60 to 80 percent of HRR.

Question 55

The activity you choose to improve your cardiorespiratory endurance should be based on:

A) your personal preferences.
B) the suggestions by research.
C) the suggestions from your trainer.
D) the popularity of the exercise.

Question 56

Which of the following is recommended for individuals on a weight-loss program?

A) two to three 20- to 30-minute training sessions of moderate intensity per week
B) three to five 20- to 30-minute training sessions of low intensity per week
C) three to five 45- to 60-minute training sessions of low intensity per week
D) five to six 60- to 90-minute training sessions of moderate intensity per week

Question 57

At 50 percent training intensity, the recommended duration of cardiorespiratory training should be _____ per session.

A) 20-30 minutes
B) no more than 30 minutes
C) 30-60 minutes
D) at least 60 minutes

Question 58

Heart rate reserve (HRR) is calculated by:

A) adding resting heart rate to blood pressure.
B) multiplying resting heart rate times 3.
C) subtracting resting heart rate from maximal heart rate.
D) subtracting age from the highest exercise heart rate.

Question 59

Which of the following categories that are used to evaluate the readiness for exercise indicates dedication and resolution to carry out the exercise program?

A) mastery
B) attitude
C) skill level
D) commitment

Question 60

A reasonable cardiorespiratory endurance heart rate training zone for a fit 20-year-old person with a 150 bpm HRR is _____ beats per minute.

A) 125-163
B) 130-168
C) 140-178
D) 145-183

Question 61

What is wrong with energy drinks?

Question 62

Discuss the factors that affect VO_2max.

Question 63

After _____ of aerobic inactivity, the cardiorespiratory system starts to lose some of its capacity.

A) 48 to 72 hours
B) one week
C) two weeks
D) four weeks

Question 64

List some ways to enhance daily nonexercise activity thermogenesis (NEAT) and reduce excessive sitting.

Question 65

Which of the following suggestions is most likely to enhance your exercise compliance?

A) Be a chronic exerciser.
B) Always exercise in the same place.
C) Exercise whenever possible.
D) Conduct periodic assessments.

Question 66

List three advantages and three disadvantages of incorporating exercise into one's lifestyle.

Question 67

John stopped his daily 5-mile run for 10 weeks because of his broken ankle. His doctor finally said that he can start running again. What should John do?

A) He should rest for at least another couple of weeks before he runs again.
B) He should catch up on his lost exercises by running 6 miles or more per day.
C) He should start with his regular daily 5-mile run as soon as possible.
D) He should run 1 mile per day first and gradually increase the distance.
Critical Thinking/Short

Question 68

Give some physiological reasons why aerobic exercise improves cardiorespiratory endurance.

Question 69

Discuss the benefits of and differences between moderate-intensity and vigorous-intensity exercise.

Question 70

Compare and contrast aerobic and anaerobic exercises.

Question 71

For someone who just started an exercise program, muscle soreness and stiffness and the risk for injuries can be lessened or eliminated by:

A) decreasing the intensity, duration, and frequency of exercise progressively.
B) increasing the intensity, duration, and frequency of exercise progressively.
C) maintaining the intensity, duration, and frequency of exercise for four weeks.
D) maintaining the intensity, duration, and frequency of exercise for six weeks.

Question 72

What are some ways to help you change behavior and adhere to a lifetime exercise program?

Question 73

Describe the benefits of cardiorespiratory endurance training in maintaining health and well-being.

Question 74

What cardiorespiratory fitness test would be best to use for a person with chronic knee problems?

Question 75

It has been estimated that _____ of aerobic training are completely reversed in _____ of physical inactivity.

A) 4 weeks, 2 consecutive weeks
B) 2 weeks, 4 consecutive weeks
C) 48 hours, 72 hours
D) 72 hours, 48 hours

Question 76

Estimate the caloric cost of the following activity: an individual who weighs 123.5 pounds runs 4.5 miles in 58 minutes (Table 6.9 is provided).