Deck 3: Conditioning Your Cardiorespiratory System

Question 1

Cardiorespiratory fitness is defined as the

A) maximal amount of blood expelled per beat.
B) maximum amount of weight that can be lifted one time.
C) ability of the cardiovascular and respiratory systems to supply oxygen to muscles.
D) ability of the muscular system to generate power during interval training.

Answer 1

ability of the cardiovascular and respiratory systems to supply oxygen to muscles.

Question 2

The respiratory system consists of the

A) air passageways and the lungs.
B) heart and the blood vessels.
C) glands.
D) stomach and intestines.

Answer 2

air passageways and the lungs.

Question 3

The upper respiratory tract is made up of the

A) pharynx and bronchioles.
B) lower trachea and lungs.
C) pharynx, larynx, and trachea.
D) bronchioles, lungs, and alveoli.

Answer 3

pharynx, larynx, and trachea.

Question 4

The upper respiratory passages

A) warm, humidify, and filter the air.
B) cool, humidify, and filter the air.
C) cool, dry, and filter the air.
D) warm, dry, and filter the air.

Question 5

Small hairlike projections in the respiratory tract that filter out unwanted particles are called

A) mucus.
B) cilia.
C) alveoli.
D) capillaries.

Question 6

Air entering the body through the nose travels first through the ________ and then through the ________ before entering the lungs.

A) alveoli; upper respiratory tract
B) upper respiratory tract; lower respiratory tract
C) upper respiratory tract; aorta
D) lower respiratory tract; pulmonary artery

Question 7

The lower respiratory tract consists of the

A) larynx, trachea, and bronchi.
B) lower trachea, bronchi, and bronchioles.
C) pharynx, lower trachea, and bronchioles.
D) bronchi, bronchioles, and alveoli.

Question 8

Gas exchange (the delivery of oxygen and the removal of carbon dioxide) in the lungs takes place in the

A) alveoli.
B) bronchioles.
C) aorta.
D) right atrium.

Question 9

The exchange of oxygen and carbon dioxide is called

A) purification.
B) respiration.
C) pulmonary circulation.
D) filtration.

Question 10

The left ventricle pumps blood to the

A) systemic circulation.
B) atria.
C) pulmonary circulation.
D) right ventricle.

Question 11

The right ventricle pumps blood through the ________ to the lungs.

A) left atria
B) aorta
C) pulmonary artery
D) capillaries

Question 12

Blood is pumped out of the heart to the brain and body via the

A) atria.
B) pulmonary artery.
C) aorta.
D) bronchioles.

Question 13

The ventricles contract and pump blood out of the heart during the ________ phase of the heart cycle.

A) diastolic
B) systolic
C) peristaltic
D) venous

Question 14

During the ________ phase of the heart cycle, the ventricles relax and fill with blood.

A) diastolic
B) systolic
C) peristaltic
D) venous

Question 15

The two major types of blood vessels are

A) arteries and veins.
B) arteries and capillaries.
C) arterioles and veins.
D) venules and veins.

Question 16

Small blood vessels that branch from arterioles and allow exchange of nutrients and wastes from body cells are known as

A) bronchioles.
B) capillaries.
C) veins.
D) arteries.

Question 17

The pressure that blood exerts on the walls of your blood vessels is known as

A) diastole.
B) systole.
C) pulse pressure.
D) blood pressure.

Question 18

The cellular form of energy is known as

A) adenosine triphosphate (ATP).
B) adenosine diphosphate (ADP).
C) creatine phosphate.
D) glucose.

Question 19

Creatine phosphate is stored in

A) the liver.
B) adipose tissue.
C) the alveoli.
D) muscles.

Question 20

The three metabolic energy systems are

A) stored, oxidative, and antioxidative.
B) immediate, oxidative, and nonoxidative.
C) nonoxidative, glycolytic, and anaerobic.
D) immediate, stored, and delayed.

Question 21

Stored adenosine triphosphate (ATP) in the muscle is used in the ________ energy system.

A) immediate
B) delayed
C) aerobic
D) anaerobic

Question 22

At what point after an activity has been initiated does the body switch energy sources from the immediate energy system to the anaerobic energy system?

A) 5 seconds
B) 10 seconds
C) 30 seconds
D) 1 minute

Question 23

Which of the following activities would be primarily fueled by the anaerobic energy system?

A) Swimming for 5 minutes
B) A 2-mile run
C) A 20-minute walk
D) A sprint down a football field

Question 24

An end-product of the nonoxidative breakdown of glucose is known as

A) hemoglobin.
B) lactic acid.
C) creatine phosphate.
D) adenosine triphosphate.

Question 25

Short-term, high-intensity training, such as sprinting, is an example of

A) interval training.
B) aerobic training.
C) cross-training.
D) anaerobic training.

Question 26

Training that involves continuous activity sustained for 20 minutes or longer is known as

A) interval training.
B) aerobic training.
C) cross-training.
D) anaerobic training.

Question 27

Cellular structures where oxidative energy production takes place are known as

A) alveoli.
B) capillaries.
C) nuclei.
D) mitochondria.

Question 28

The stable, constant internal environment that our body maintains at rest is known as

A) homeostasis.
B) systole.
C) diastole.
D) metabolism.

Question 29

When you begin exercising

A) cardiac output increases.
B) blood vessels leading to active muscles constrict.
C) systolic pressure decreases.
D) capillaries close.

Question 30

Which of the following may occur as the result of cardiorespiratory training?

A) Improved oxygen delivery to muscles
B) Less efficient transfer and use of oxygen by muscles
C) Decrease in glycogen stores within muscle
D) Decrease in the number of mitochondria within muscle

Question 31

The improvements in oxygen delivery seen with training are a result of a(n)

A) increase in hemoglobin.
B) decrease in blood plasma.
C) decrease in stroke volume.
D) increase in lung capacity.

Question 32

A protein that carries oxygen in red blood cells is which of the following?

A) Lactic acid
B) Mitochondria
C) Plasma
D) Hemoglobin

Question 33

The yellow-colored fluid portion of blood is which of the following?

A) Lactic acid
B) Mitochondria
C) Plasma
D) Hemoglobin

Question 34

A group of obesity-related risk factors associated with heart disease and type 2 diabetes is known as

A) homeostasis.
B) sedentary risk.
C) hereditary chronic disease risk.
D) metabolic syndrome.

Question 35

Aerobic exercise training has been shown to

A) increase plasma.
B) improve cognitive function.
C) decrease brain volume.
D) decrease metabolic rate.

Question 36

Cardiorespiratory fitness

A) improves self-esteem.
B) reduces immune system function.
C) lowers metabolic rate.
D) makes it more difficult to control body composition.

Question 37

The wave of blood that can be felt moving through the arteries when the heart contracts is the

A) heart rate reserve.
B) pulse.
C) maximal heart rate.
D) stroke volume.

Question 38

Your body's maximal ability to use oxygen during exercise is known as

A) cardiac output.
B) VO₂ max.
C) stroke volume.
D) maximal systolic pressure.

Question 39

With training, resting heart rate decreases. This is primarily the result of an increase in

A) stroke volume.
B) diastolic blood pressure.
C) triglycerides.
D) metabolic rate.

Question 40

Which of the following increases as the result of cardiorespiratory training?

A) LDL cholesterol
B) Resting heart rate
C) Stroke volume
D) Lactic acid production

Question 41

Which of the following decreases as the result of cardiorespiratory training?

A) Maximal oxygen consumption
B) Resting heart rate
C) Left ventricular volume
D) Fat use for energy in exercise

Question 42

With training, you can typically improve your VO₂ max by

A) less than 5%.
B) 5% to 10%.
C) 15% to 20%.
D) more than 20%.

Question 43

Submaximal tests are typically used to assess fitness because they

A) are safer than maximal tests.
B) require more expertise than maximal tests.
C) must be performed in a laboratory setting.
D) are more accurate than maximal tests.

Question 44

Mandy is 23 years old and just graduated with a degree in education. She wants to spend the summer getting in shape for her new job as a teacher starting in the fall. What will Mandy's predicted HR max be as she begins to exercise regularly?

A) 176 beats per minute
B) 185 beats per minute
C) 190 beats per minute
D) 197 beats per minute

Question 45

SMART goals are

A) sensible, meaningful, action-oriented, realistic, and targeted.
B) specific, measurable, action-oriented, realistic, and time-oriented.
C) specific, meaningful, aerobic, rigorous, and targeted.
D) strategic, measurable, advanced, realistic, and time-oriented.

Question 46

Which of the following would be considered indoor cardio workout equipment?

A) Elliptical machine
B) Barbell and free weights
C) Weight machines
D) Inline skates

Question 47

Training that alternates periods of high-intensity exercise with periods of lower intensity exercise or rest is known as

A) cross-training.
B) interval training.
C) circuit training.
D) pyramid training.

Question 48

When developing a training program for cardiorespiratory fitness, your intensity of exercise should be determined by

A) the number of days you work out.
B) the amount of time you spend exercising.
C) your target heart rate.
D) the type of exercise you are doing.

Question 49

The American College of Sports Medicine recommends a target heart rate range of ________ of HR max.

A) 35-64%
B) 45-74%
C) 55-84%
D) 64-95%

Question 50

A subjective assessment of exercise intensity is

A) perceived exertion.
B) maximal heart rate.
C) maximal oxygen consumption.
D) stroke volume.

Question 51

The practice of using different exercise modes in your cardiorespiratory training program is

A) interval training.
B) circuit training.
C) cross-training.
D) aerobic training.

Question 52

Jim has been jogging for 20 minutes per session and is now ready to increase his program. According to the 10 percent rule, Jim should increase his workout time by no more than

A) 2 minutes.
B) 6 minutes.
C) 10 minutes.
D) 14 minutes.

Question 53

The ________ phase of a cardiorespiratory program is a stage of adjustment to your weekly routine that lasts from 2 to 4 weeks.

A) start-up
B) preparation
C) improvement
D) maintenance

Question 54

Damage to muscle or tendon fibers due to injury or overtraining is known as

A) strain.
B) sprain.
C) shin splints.
D) plantar fasciitis.

Question 55

Damage to ligaments or joint structures due to acute injury is known as

A) strain.
B) sprain.
C) shin splints.
D) plantar fasciitis.

Question 56

Inflammation of the fascia on the underside of the foot is known as

A) strain.
B) sprain.
C) shin splints.
D) plantar fasciitis.

Question 57

Chronic pain in the front of the lower leg is known as

A) strain.
B) sprain.
C) shin splints.
D) plantar fasciitis.

Question 58

Patella-femoral pain syndrome is also known as

A) runner's knee.
B) sprain.
C) shin splints.
D) plantar fasciitis.

Question 59

A common overuse injury is

A) plantar fasciitis.
B) ligament sprains.
C) shoulder dislocation.
D) frequent bruising.

Question 60

Which of the following fitness trends is a form of high intensity interval training (HIIT)?

A) Warrior Dash.
B) Tabata.
C) 30-day ab challenge.
D) Spartan Race.

Question 61

The cardiorespiratory system is made up of the cardiovascular system and the endocrine system.

Question 62

In systemic circulation, blood circulates from the heart to the rest of the body and back.

Question 63

A one-rep maximal bench press would be primarily fueled by the immediate energy system.

Question 64

The complete breakdown of fat, glucose, and protein to produce oxidative energy occurs in the hemoglobin.

Question 65

Cardiac output increases with training.

Question 66

The increase in oxygen transfer that occurs as the result of cardiorespiratory training is due to an increase in the number of capillaries and mitochondria within the muscle.

Question 67

Studies have shown that regular physical activity is ineffective at lowering the risk of cancer.

Question 68

Studies have shown that exercise can reduce the symptoms of depression.

Question 69

Cardiorespiratory fitness has a protective effect against age-related declines in cognitive ability.

Question 70

Your resting heart rate increases as your cardiorespiratory system becomes more conditioned.

Question 71

A faster time and lower heart rate on a one-mile walk test would indicate a lower VO₂ max.

Question 72

Circuit training may consist of resistance training, aerobic training, or a combination of both.

Question 73

When checking your pulse during exercise, you should measure your heart rate for 30 seconds.

Question 74

Heart rate reserve is the difference between your resting heart rate and maximum heart rate.

Question 75

When starting an exercise program, you should perform longer warm-up and cool-down segments.

Question 76

People who stop exercising lose fitness gains at the same rate as they gained them.

Question 77

It is easier to maintain cardiorespiratory fitness with shorter but more intense workouts.

Question 78

The best time to shop for new exercise shoes is after a workout or at the end of the day, when your feet are at their biggest.

Question 79

Having a high level of fitness contributes to the risk for heat illness.

Question 80

To prevent dehydration, it is recommended that you start drinking fluid approximately 30 minutes after beginning an activity.