Chapter 8

Question 1

cardiorespiratory fitness

Answer 1

the ability of the circulatory respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activities

Question 2

integrated cardiorespiratory training

Answer 2

cardiorespiratory training programs that systematically progress clients through various stages to achieve optimal levels of physiological, physical, and performance adaptations by placing stress on the cardiorespiratory systems

Question 3

general warm-up

Answer 3

low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow

Question 4

specific warm up

Answer 4

low intensity exercises consisting of movements that mimic those that will be included in the more intense exercise that is to follow

Question 5

frequency

Answer 5

the number of training sessions ina. given time frame

Question 6

intensity

Answer 6

the level of demand that a given activity places on the body

Question 7

maximal oxygen consumption VO2 max

Answer 7

the highest rate of oxygen transport and utilization achieved at maximal physical exertion

Question 8

oxygen uptake reserve (VO2R)

Answer 8

the difference between resting and maximal oxygen consumption

Question 9

ventilatory threshold (Tvent)

Answer 9

the point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production

Question 10

time

Answer 10

the length of time and individual is engaged in a given activity

Question 11

type

Answer 11

the type or mode of physical activity in which an individual is engaged

Question 12

enjoyment

Answer 12

the amount of pleasure derived from performing physical activity

Question 13

overtraining

Answer 13

excessive frequency, volume, or intensity of training, resulting in fatigue, (which is also caused by a lack of proper rest and recovery

Question 14

how long should the warm up and cool down last?

Answer 14

5-10 minutes

Question 15

benefits of a cool down

Answer 15

It helps reduce heart and breathing rates, gradually cools body
temperature, returns muscles to their optimal length-tension relationships, prevents blood pooling in the lower
extremities, and restores physiological systems to baseline

Question 16

FITTE

Answer 16

frequency, intensity, time, type, and enjoyment, and it serves as the guiding principle for using
cardiorespiratory training with clients of all levels

Question 17

MET

Answer 17

metabolic equivalent (MET) method identifies exercise intensity in relation to how many METs the
activity requires. One MET equals a VO2 value of 3.5 mL O2 × kg bodyweight × minute and is the average resting
metabolic rate for adults. Jogging, for example, has a MET value of around 4, meaning it requires 4 times the energy
than is needed at rest

Question 18

at rest only about ___to ____ of circulating blood
reaches skeletal muscle, but during intense vigorous exercise it increases up to as much as
___ to ___ % of cardiac output.

Answer 18

at rest - 15-20 %

80-85%

Question 19

Blood plasma volume also decreases with the onset of exercise, and as exercise
continues, increased blood pressure forces water from the vascular compartment to the
interstitial space. During prolonged exercise, plasma volume can decrease by as much as
___ to ___ %

Answer 19

10 - 20%

Question 20

HRR method Karvonen method

Answer 20

a method of establishing training intensity based on the diff erence between a client’s predicted maximal
heart rate and their resting heart rate

Question 21

RPE subjective rating of perceived exertion

Answer 21

is a technique used to express or validate how
hard a client feels he or she is working during exercise. When using the rating of perceived exertion (RPE) method, a person is subjectively rating the perceived diffi culty
of exercise. It is based on the physical sensations a person experiences during physical
activity, including increased heart rate, increased respiration rate, increased sweating,
and muscle fatigue

Question 22

principle of specificity

Answer 22

According to the principle of specifi city, the body will adapt to the level of
stress placed on it and will then require more or varied amounts of stress to produce a
higher level of adaptation in the future

Question 23

Which of the following is a formula that determines a client’s target heart rate during exercise?

Answer 23

Heart rate reserve method

Question 24

Which of the following best describes when a person is ready to move to stage II cardiorespiratory training from stage I?

Answer 24

client can maintain zone 1 for 30 min

Question 25

Which of the following have a linear relationship during dynamic exercise?

Answer 25

heart rate and oxygen uptake

Question 26

Which method of cardio should be avoided for a client who demonstrates low-back arching as a movement compensation?

Answer 26

Bicycles

Question 27

Which of the following requires a client to perform cardiorespiratory exericse at maximal effort while monitoring ventilation response?

Answer 27

peak VO2 method