Chapter 8 (Cardio Respiratory fitness training)

Question 1

Cardiorespiratory fitness reflects the ability of the circulatory and respiratory systems to _____.
A. increase heart rate and decrease respiration rate during workouts
B. supply oxygen-rich blood to skeletal muscles during sustained physical activity
C. minimize the use of fatty acids by sparing muscle glycogen stores
D. perform self-myofascial release for longer periods of time
In

Answer 1

B

Question 2

In the context of cardiorespiratory exercise training programs, a _____ is generally described as
preparing the body for physical activity.
A. warm-up phase
B. cool-down phase
C. conditioning phase
D. maintenance phase

Answer 2

A

Question 3

Which of the following statements is true of the warm-up phase of an exercise training program?
A. The exercises performed during the warm-up phase usually decrease the rate of muscle
contraction.
B. The cardiorespiratory portion of a warm-up period usually excludes dynamic cardiovascular
movements.
C. The activity during the warm-up phase is usually of a higher intensity than at any other phase
of an exercise training program.
D. The warm-up phase can either be general in nature or specific to an activity.

Answer 3

D

Question 4

Which of the following is an example of exercises done during a general warm-up phase of an
exercise training program?
A. Performing body-weight squats before weight lifting
B. Riding a stationary bicycle before weight training
C. Doing weight-lifts in cycles of two
D. Performing push-ups before weight training

Answer 4

B

Question 5

Which of the following is an example of an exercise done during a specific warm-up phase of an
exercise training program?
A. Performing body-weight squats before weight lifting
B. Riding a stationary bicycle before weight training
C. Vertical jumps before weight lifts
D. Walking on a treadmill before weight training

Answer 5

A

Question 6

A(n) \_\_\_\_\_ consists of movements that do not necessarily have any movement specific to the
actual activity to be performed.
A. specific warm-up
B. concentric muscle action
C. general warm-up
D. eccentric muscle action

Answer 6

C

Question 7

Which of the following is true of the component of self-myofascial release during the warm-up
phase of an exercise training program?
A Time dedicated for each of the exercises for a stabilized level patient is 180 seconds for each
muscle.
B. Strength level clients will use self-myofascial release for muscles determined as loose.
C. Power level clients will use self-myofascial release along with dynamic stretching exercises to
complete their warm-up.
D. Strength level clients will use self-myofascial release along with active-isolated stretching for
inactive muscles during the assessment process before proceeding the cardiorespiratory portion
of the warm-up.

Answer 7

C

Question 8

Which of the following should be an ideal component of a warm-up period for a strength level
client?
A. Self-myofascial release for 180 seconds for each muscle
B. Active-isolated stretching for 1 to 2 seconds with 5 to 10 repetitions for each muscle
C. Dynamic stretching for 25 minutes
D. Cardiorespiratory exercise for a minimum of 15 minutes

Answer 8

B

Question 9

Which of the following should be an ideal component of a warm-up period for a power level
client?
A. Self-myofascial release for 180 seconds for each muscle
B. Active-isolated stretching for 1 to 2 seconds with 5 to 10 repetitions for each muscle
C. Dynamic stretching involving 10 repetitions of each side
D. Cardiorespiratory exercise for a minimum of 15 minutes

Answer 9

C

Question 10

Which of the following should be an ideal component of a warm-up period for a stabilized level
client?
A. Self-myofascial release for 180 seconds for each muscle
B. Active-isolated stretching for 1 to 2 seconds with5 to 10 repetitions for each muscle
C. Static stretching for 30 seconds for each muscle
D. Cardiorespiratory exercise for a minimum of 15 minutes

Answer 10

C

Question 11

Active-isolated stretching during the warm-up period is an integral component in an exercise
training program for a(n) \_\_\_\_\_.
A. strength level client
B. intermediate level client
C. stabilized level client
D. power level client

Answer 11

A

Question 12

Corrective stretching is usually a combination of self-myofascial release and \_\_\_\_\_.
A. static stretching
B. active-isolated stretching
C. dynamic stretching
D. intensive stretching

Answer 12

A

Question 13

Which of the following is a recommended cool-down activity in an exercise training program?
A. Self-myofascial release for 10 minutes for all muscles
B. Cardiorespiratory exercise for a minimum of 15 minutes for all muscles
C. Static stretching for 30 seconds for each muscle
D. Active-isolated stretching for 1 to 2 seconds with 5 to 10 repetitions for each muscle

Answer 13

C

Question 14

Which of the following is true of static stretching during the warm-up phase of an exercise
training program?
A. It should be used only on areas that the assessments have determined are tight or
overactive.
B. It should be held for at least 90 seconds at end-range for each muscle.
C. It should be done for about 15 minutes after the conditioning phase.
D. It should be performed only by strength level clients to improve cardiorespiratory fitness.

Answer 14

A

Question 15

Identify a factor of the FITTE principle used to determine exercise training programs for each
individual.
A. Tolerance
B. Fitness
C. Efficiency
D. Frequency

Answer 15

D

Question 16

The recommended frequency activity for general health requirements is preferably:
A. every day of the week for small quantities of time.
B. alternate days of the week for a moderate time period.
C. three to five days per week at higher intensities.
D. once a week at higher intensities.

Answer 16

A

Question 17

What is the general aerobic activity recommendation for an exercise frequency that is at least 3
days per week?
A. The exercise activity should be of moderate-intensity.
B. The total amount of exercise time should be at least 75 minutes per week.
C. The type of activity chosen in the initial stage should require maximum skill or physical
fitness.
D. The intensity of the activity should be less than 60 percent of oxygen uptake reserve.

Answer 17

B

Question 18

What is the general aerobic activity recommendation for an exercise frequency that is at least
five days per week?
A. The exercise activity should be of vigorous intensity.
B. The total amount of exercise time should be at least 75 minutes per week.
C. The type of activity chosen in the initial stage should require maximum skill or physical
fitness.
D. The intensity of the activity should be less than 60 percent of oxygen uptake reserve.

Answer 18

D

Question 19

In the context of cardiorespiratory training, _____ refers to the number of training sessions in a
given time period, usually expressed as per week.
A. intensity
B. type
C. time
D. frequency

Answer 19

D

Question 20

Identify a true statement about the intensity of an exercise activity.
A. The intensity range for a moderate exercise activity is usually over 80 percent of the oxygen
uptake reserve.
B. The intensity of an exercise is identified by calculating heart rate or power output.
C. An exercise activity of moderate intensity results in exhaustion for an average untrained
healthy adult.
D. An exercise intensity of less than 60 percent is required for improvements in overall fitness
and conditioning.

Answer 20

B

Question 21

The highest rate of oxygen transport and utilization achieved at maximal physical exertion is
called \_\_\_\_\_.
A. oxygen uptake reserve
B. maximal heart rate
C. maximal oxygen consumption
D. heart rate reserve

Answer 21

C

Question 22

Which method, also known as the Karvonen method, is used for establishing training intensity
based on the difference between a client’s predicted maximal heart rate and his or her resting
heart rate?
A. Peak metabolic equivalent (MET) method
B. Heart rate reserve (HRR) method
C. Peak maximal heart rate (MHR) method
D. Ratings of perceived exertion (RPE) method

Answer 22

B

Question 23

Which of the following is used to relate exercise intensity with energy expenditure?
A. Heart rate value
B. Metabolic equivalent value
C. Oxygen uptake reserve value
D. Maximal oxygen per kilogram value

Answer 23

B

Question 24

The point during graded exercise in which aeration increases disproportionately to oxygen
uptake, signifying a switch from predominately aerobic energy production to anaerobic energy
production is called _____.
A. heart rate reserve
B. metabolic equivalent
C. oxygen uptake reserve
D. ventilatory threshold

Answer 24

D

Question 25

In stage training of cardiorespiratory training programs, stage 1 is designed:
A. to help improve cardiorespiratory fitness levels in apparently healthy sedentary clients.
B. for clients with low-to-moderate cardiorespiratory fitness levels who are ready to begin
training at higher intensity levels.
C. for advanced clients who have a moderately high cardiorespiratory fitness level base.
D. to help clients with any cardiorespiratory fitness level.

Answer 25

A

Question 26

Which stage of stage training is designed specifically for clients with low-to-moderate
cardiorespiratory fitness levels who are ready to begin training at higher intensity levels?
A. Stage I
B. Stage II
C. Stage III
D. Stage IV

Answer 26

B

Question 27

The focus in the stage II of stage training is on:
A. reducing the heart rate.
B. reducing the speed of workload.
C. increasing the workload of an exercise activity.
D. increasing the recovery period of a training activity.

Answer 27

C

Question 28

Which of the following is true of the interval sessions in a stage training exercise program?
A. It should ideally be in the work-to-rest ratio of 1:3.
B. It should be avoided in stage II or stage III of stage training exercise programs.
C. It should eventually reach the work-to-easy ratio of 1:6 once fitness and overall conditioning
of a client improves.
D. It should ideally start off very lengthy.

Answer 28

A

Question 29

Which of the following is true of stage III of a stage training exercise program?
A. The warm-up phase for clients with a heart rate between 65 percent and 75 percent is about
10 minutes.
B. The intensity of training in stage III is the lowest among other stages.
C. The work-to-rest ratios can be increased once the fitness and overall conditioning of the
client is improved.
D. The workload remains constant throughout the workout during stage III.
Identify

Answer 29

A

Question 30

Which of the following is recommended for an intermediate client during circuit training?
A. Warm-up exercise for a minimum period of 20 minutes
B. Stage 1 cardiorespiratory training for period of 5 to 10 minutes
C. Active-isolated stretching for 5 to 10 minutes
D. Circuit weight training for a maximum period of 5 minutes

Answer 30

C

Question 31

Which of the following will most likely be part of an ideal circuit training routine for an advanced
client?
A. Warm-up exercise for a minimum period of 20 minutes
B. Stage III cardiorespiratory training for period of 5 to 10 minutes
C. Active-isolated stretching for 5 to 10 minutes
D. Circuit weight training for a maximum period of 5 minutes

Answer 31

B

Question 32

Which of the following is true of clients who possess various syndromes?
A. Initial use of bicycles or steppers is preferred for clients with arched lower back.
B. Treadmill speed should be kept to a controllable pace to avoid overstriding.
C. Foam rolling and static stretching of the calves for clients with pronation distortion syndrome
should be avoided.
D. Steppers that require climbing on repetition is best for those with pronation distortion
syndrome.

Answer 32

B

Question 33

1. Which of the following is a beneficial adaptation to cardiorespiratory exercise?
   • Decreases stroke volume
   • Decreases resting heart rate
   • Increases arterial blood pressure
   • Increases heart rate at any given level of work

Answer 33

Decreases resting heart rate

Question 34

3. The 2008 Physical Activity Guidelines recommends adults should accumulate 150 minutes of moderate-intensity aerobic activity every week or
   • 60 minutes of vigorous-intensity aerobic activity every week
   • 95 minutes of vigorous-intensity aerobic activity every week
   • 30 minutes of vigorous-intensity aerobic activity every week
   • 75 minutes of vigorous-intensity aerobic activity every week

Answer 34

75 min vigorous

Question 35

4. What is the target heart rate for a stage I cardiorespiratory training program?
	•	96-100% of HRmax
	•	76-85% of HRmax
	•	86-95% of HRmax
	•	65-75% of HRmax

Answer 35

65-75

Question 36

5. One metabolic equivalent or MET is equal to 3.5 mL O2 × kg−1 × min−1 or the equivalent of
   • The average resting metabolic rate for adults
   • 35% of maximum heart rate
   • 50% of maximal oxygen uptake reserve
   • 10-11 on the ratings of perceived exertion scale

Answer 36

The resting metabolic rate for adults

Question 37

7. True or false, increased metabolic rate is a benefit of an effective warm up?
   • True
   • False

Answer 37

True