Deck 3: Cardiorespiratory Endurance

Question 1

The aorta circulates deoxygenated blood to general body circulation.

Answer 1

False

Question 2

Blood pressure is the force created by the blood against the wall of the arteries.

Answer 2

True

Question 3

Arteries carry blood to the heart.

Answer 3

False

Question 4

Cardiac output is a function of heart rate and stroke volume.

Question 5

The respiratory system supplies the body with carbon dioxide.

Question 6

Carbon dioxide and oxygen are exchanged between alveoli and the capillaries in the lungs.

Question 7

Blood sugar is necessary for energy.

Question 8

Fit people can tolerate higher levels of lactic acid than their non-fit counterparts.

Question 9

Long distance running uses only the oxidative energy system.

Question 10

Cardiorespiratory endurance exercise enhances heart health by increasing the heart's blood and oxygen supply.

Question 11

The reason why blood flow to the skin increases during exercise is to help cool the body.

Question 12

Quicker activity performance and a lower heart rate during a cardiorespiratory test indicate a high level of cardiorespiratory endurance.

Question 13

Exercise increases levels of low-density lipoproteins.

Question 14

High levels of HDL are common in people who are very active and physically fit.

Question 15

Exercise of sufficient intensity can increase metabolic rate for several hours following an exercise session.

Question 16

Fit people cannot get type 2 diabetes.

Question 17

Intense endurance exercise raises the resting metabolic rate.

Question 18

Moderate endurance exercise boosts immune function.

Question 19

Excessive training depresses the body's immunity.

Question 20

Regular endurance exercise has no impact on anxiety, depression, stress, anger, and hostility.

Question 21

The body's ability to maintain a level of exertion for an extended period of time is a direct reflection of cardiorespiratory fitness.

Question 22

The 1.6 km walk test estimates your cardiorespiratory ability by estimating your max heart rate.

Question 23

The pulse can be taken at the carotid artery in the wrist or at the radial artery in the neck.

Question 24

The results from a cardiorespiratory fitness assessment test can be used to set goals for your client.

Question 25

Through endurance exercise training, maximal oxygen consumption can be improved up to 50% in most people.

Question 26

The fitter you are, the higher your target heart rate.

Question 27

A 20-year-old would have a target heart rate of 127 bpm-180 bpm.

Question 28

Ratings of perceived exertion are not as reliable as calculations for target heart rate to monitor exercise intensity.

Question 29

It is best to stretch after the body temperature has been elevated.

Question 30

When cooling down after an exercise session, the healthier choice is to get your heart rate below 100 beats per minute.

Question 31

In the initial phase of a cardiorespiratory program, a higher target heart zone is commonly used.

Question 32

As part of cardiorespiratory training, engaging in multiple types of endurance activities is referred to as cross-training.

Question 33

Wind chill values reflect both the temperature and the effect of wind speed on the temperature.

Question 34

Air pollution can have a negative impact on exercise performance.

Question 35

Which one of the following sports would require a high level of cardiorespiratory endurance?

A) Soccer
B) Springboard diving
C) Walking
D) Bowling

Question 36

What are the names of the two circulatory systems through which the heart pumps blood?

A) Upper and lower circulation
B) Pulmonary and cardiac circulation
C) Vascular and systemic circulation
D) Pulmonary and systemic circulation

Question 37

Which of the following would be responsible for carrying deoxygenated blood to the heart?

A) The aorta
B) The pulmonary veins
C) The pulmonary arteries
D) The left ventricle.

Question 38

A person's total blood volume is circulated about once every _____ seconds.

A) 10
B) 30
C) 60
D) 120

Question 39

If the body's glycogen stores are full and all immediate energy needs have been met, what happens to the remaining glucose?

A) It is processed by the large intestine.
B) It is stored as fat in the body's fatty tissues.
C) It is excreted via urine.
D) It remains in the blood stream until it can be readily used.

Question 40

The immediate energy system relies on what two components?

A) Oxygen and ATP
B) ATP and glucose
C) Creatine phosphate and ATP
D) Oxygen and creatine phosphate

Question 41

ATP production is most rapid in which of the body's energy system(s)?

A) In all energy systems
B) Oxidative energy system
C) Anaerobic-lactic energy system
D) Anaerobic-oxidative energy system

Question 42

Energy nutrients include:

A) vitamins and minerals.
B) protein and vitamins.
C) Proteins, fats and carbohydrates.
D) ATP and folic acid.

Question 43

During digestion, most carbohydrates are broken down into:

A) amino acids
B) fatty acids
C) glucose
D) oxygen
Technically, the word glucose is wrong. All carbohydrates are broken into monosaccharides, and they are then converted into glucose in the liver. Mistake in the textbook.

Question 44

An example of an activity that primarily uses the immediate energy system is:

A) running a marathon.
B) throwing a baseball.
C) walking.
D) sailing

Question 45

Accumulation of lactic acid has the potential to increase:

A) immunity
B) fatigue
C) metabolism
D) soreness

Question 46

The oxidative energy system produces ATP in structures called:

A) alveoli
B) capillaries
C) mitochondria
D) atria

Question 47

Which of the following activities would utilize fat as the primary source of fuel?

A) Walking 10 kilometres
B) An intense game of squash for 30 minutes
C) Bowling
D) Sprinting

Question 48

Latisha is in a cross-country road race. Midway through, she has to sprint to pass a competitor. She relies on the _____ energy system to supply the fuel to do this.

A) oxidative
B) fat-carbohydrate
C) non-oxidative
D) cardiorespiratory

Question 49

Why would the oxidative system be important for a sport such as hockey that relies heavily on the non-oxidative system for a high percentage of the play?

A) To be able to hit a more powerful slap shot
B) To be able to skate faster
C) To be able to restore energy to the cells during rests
D) To be able to skate a one-minute shift without getting injured

Question 50

Two huge predictors of an individual's maximal oxygen consumption (VO₂ max) are:

A) the type of sport a person plays and gender.
B) gender and blood type.
C) genetics and level of cardiorespiratory fitness.
D) health and wellness.

Question 51

Which one of the following is considered a cardiorespiratory response to exercise?

A) Decreased cellular function
B) Increased sensitivity to insulin
C) Decrease in renal filtration rate
D) Increased cardiac output

Question 52

Endurance exercise can help to increase levels of:

A) HDL
B) LDL
C) triglycerides
D) glucose

Question 53

Regular moderate endurance exercise can help improve health and well-being by:

A) increasing the production of free radicals
B) reducing the risk of having a car accident
C) increasing triglyceride levels
D) enhancing emotional wellness

Question 54

Regular cardiorespiratory endurance exercise

A) reduces levels of high-density lipoproteins.
B) Reduces insulin sensitivity.
C) Enhances the function of endothelial cells.
D) Increases inflammation of the arteries

Question 55

Cardiorespiratory training improves cellular metabolism which can help to:

A) speed up glycogen depletion for energy use.
B) reduce the size of mitochondria so the cells become more efficient.
C) heal injuries and reduce muscle aches.
D) limit the muscles ability to use lactic acid.

Question 56

Free radicals are:

A) complex carbohydrates that fuel muscle activity.
B) Metabolic by-products that cause fatigue.
C) Reactive compounds that can cause chemical damage to cells.
D) Cellular structures that contain enzymes.

Question 57

Improved cellular metabolism as a result of an increase in maximal oxygen consumption include:

A) an increased ability to pump more oxygenated blood by the heart.
B) Higher concentration of ATP in the blood.
C) An increase in the number of mitochondria.
D) A better immune system.

Question 58

Exercise may reduce a person's risk of developing type 2 diabetes because exercise:

A) reduces blood fats.
B) Speeds the movement of food through the gastrointestinal tract.
C) Helps to regulate sugar level.
D) Increases the concentrations of epinephrine and norepinephrine.

Question 59

Regular endurance exercise reduces the risk of coronary heart disease by:

A) improving a person's lipid profile.
B) Lowering toxins in the blood.
C) Improving lung function.
D) Building more muscle.

Question 60

Long-term effects of regular cardiorespiratory exercise include, increased:

A) sweat rate
B) resting heart rate
C) platelet stickiness
D) body fat

Question 61

Sedentary individuals experience shortening of telomeres over time, eventually reducing the effectiveness of the _____ system.

A) Integumentary
B) Immune
C) Nervous
D) Muscular

Question 62

Regular exercise reduces all of the following, EXCEPT:

A) anxiety and stress.
B) muscular endurance.
C) resting heart rate.
D) anger and hostility.

Question 63

Cardiorespiratory endurance is best measured in terms of:

A) maximal oxygen consumption
B) minutes per mile
C) maximal pounds lifted
D) blood pressure

Question 64

All of the following are sub-maximal tests that estimates cardiorespiratory fitness, EXCEPT:

A) the 1.6 km walk test.
B) the 3-minute step test.
C) the VO₂ max test.
D) the 20 metre shuttle run.

Question 65

Which one of the following statements about monitoring exercise heart rate is TRUE?

A) monitoring your running speed
B) monitoring your breathing speed
C) observing your fatigue status
D) Count your pulse during exercise to monitor your intensity.

Question 66

An appropriate exercise heart rate for an average individual is _____ of the maximum heart rate.

A) 35-50%
B) 55-68%
C) 70-85%
D) 95%

Question 67

Through endurance training, an individual may be able to improve maximum oxygen consumption VO₂ max, by about:

A) 10-30%
B) 20-40%
C) 30-50%
D) 40-60%

Question 68

Improvements in maximal oxygen consumption through endurance training are most pronounced in _____.

A) beginners
B) elite athletes
C) young children
D) amateur athletes

Question 69

To obtain a good endurance workout and boost cardiorespiratory fitness during activities such as aerobics or swimming, the heart rate should be kept in the target zone for:

A) 10 minutes, five days per week.
B) 15 minutes, four days per week.
C) 30 minutes, seven days per week.
D) 45 minutes, five days per week.

Question 70

For a beginner wanting to improve cardiorespiratory fitness, he/she should start with an exercise session 3-4 days per week for a duration of:

A) 12-15 minutes
B) 15-20 minutes
C) 20-30 minutes
D) 30-45 minutes

Question 71

Rate of perceived exertion:

A) monitors the intensity of exercise without measuring pulse.
B) monitors the intensity of exercise by measuring pulse.
C) monitors the intensity of exercise by measuring blood pressure.
D) monitors the intensity of exercise without measuring blood pressure.

Question 72

Which of the following warm-ups would be MOST inappropriate for a runner about to run a 100m sprint?

A) A one kilometre jog
B) Two minutes of stretching followed by a quick sprint
C) Walking 3 kilometres to the race and then performing some light stretches for lower back and legs
D) Light calisthenics (aerobic type movements) for five minutes

Question 73

Maximal oxygen consumption (VO₂ max) is:

A) the highest rate of oxygen consumption an individual is capable of, during maximum physical effort.
B) the velocity of oxygen flowing through the blood.
C) solely determined by genetics.
D) very difficult to predict.

Question 74

As a result of regular endurance exercise, resting heart rate is often:

A) up to 30 beats per minute lower.
B) 10-20 beats per minute lower.
C) up to 10 beats per minute higher.
D) 10-20 beats per minute higher.

Question 75

The initial phase of building one's cardiorespiratory fitness program, may last for:

A) 1-2 weeks.
B) 3-6 weeks.
C) 5-7 weeks.
D) 6-8 weeks.

Question 76

Which one of the following statements about monitoring exercise heart rate is TRUE?

A) Count your pulse for 5 minutes.
B) Press firmly on the carotid artery, and count for 2 minutes.
C) Use your thumb and not one of your fingers.
D) Count your pulse immediately after stopping exercise for 1 minute.

Question 77

All of the following are TRUE about the improvement phase in a cardiorespiratory fitness program, EXCEPT:

A) Quick overloads enhance cardiorespiratory fitness quickly
B) Avoid increasing intensity and duration in the same session
C) Avoid changing all three variables in one week
D) Increasing duration in increments of 5-10 minutes every 2-3 weeks is appropriate

Question 78

Cross training is:

A) engaging in multiple types of strength exercises.
B) engaging in multiple types of flexibility exercises.
C) engaging in multiple types of endurance exercises.
D) engaging in multiple types of strength and flexibility exercises.

Question 79

Which of the following statements about fluid balance is FALSE?

A) For workouts longer than 90 minutes, sports drinks may be recommended as fluid replacement.
B) Most people drink too much water.
C) Weighing oneself before and after exercise can help determine if one is drinking enough fluid.
D) Dehydration can occur in comfortable temperatures as well as hot weather.

Question 80

During exercise in the heat, muscle fatigue is the most direct cause of which of the following?

A) Dehydration
B) Heat cramps
C) Heat exhaustion
D) Heatstroke