Class 21

Question 1

1. Which is a common benefit of doing cardio exercise as part of a movement practice?
2. improving the heart’s pumping capacity
3. burning excess calories to lose extra body fat
4. enhancing mental health
5. all the above

Answer 1

d

Question 2

2. A high _____ is what stimulates the heart to adapt and improve its pumping capacity.
3. heart rate
4. rate-pressure product
5. stroke volume
6. oxygen debt

Answer 2

c

Question 3

3. Dumbbells are to biceps as _____ is to the heart muscle.
4. oxygen
5. cardio
6. blood
7. mitochondria

Answer 3

c

Question 4

4. Starling’s law applies to cardio exercise in that _____, which serves to train and condition the heart or myocardium.
5. the heart pumps 100% of the oxygen it receives
6. the heart pumps 100% of the blood it receives

Answer 4

b

Question 5

5. To elicit a maximal heart rate, maximum stroke volume, and maximum cardiac output, a person needs to run as fast as possible for a minimum of about _____.
6. 30 s
7. 1 min
8. 2 to 3 min
9. 6 to 10 min

Answer 5

c

Question 6

6. Physical activity is _____; exercise is _____, respectively.
7. any bodily movement resulting in a substantial increase in energy expenditure; planned, purposeful, and performed to improve or maintain functional and physical fitness
8. planned, purposeful, and performed to improve or maintain functional and physical fitness; any bodily movement resulting in a substantial increase in energy expenditure

Answer 6

a

Question 7

7. Few modern humans do anything close to daily CARs without instruction, knowledge, and a plan.
8. true
9. false

Answer 7

a

Question 8

8. What is the resting metabolic rate (RMR) for the average 70-kilogram person?
9. 1 kcal/min
10. 1.25 kcal/min
11. 5 kcal/min
12. 10 kcal/min

Answer 8

b

Question 9

9. Which of the following results in a substantial energy expenditure?
10. standing
11. core training
12. walking
13. all the above

Answer 9

d

Question 10

10. There are _____ minutes in a day; based on an average RMR, about _____ calories are burned at rest.
11. 60; 800
12. 90; 1200
13. 1220; 1400
14. 1440; 1800

Answer 10

d

Question 11

11. A metabolic equivalent (MET) represents resting metabolism. If a person is walking and burning calories at a rate 5 times above his or her RMR, how many METs does this equal?
12. 1.25
13. 3
14. 5
15. 10

Answer 11

c

Question 12

12. Lifting heavy weights is an effective way to maximize muscle strength. Running at top speeds is an effective way to maximize cardiorespiratory fitness (CRF).
13. true
14. false

Answer 12

a

Question 13

13. Any type or amount of physical activity can be “heart helpful.”
14. true
15. false

Answer 13

a

Question 14

14. _____ is slow and steady. _____ is fast and varied. _____ is less fatiguing and safer. _____ is intense and invigorating. Both provide unique and meaningful benefits. Both condition the heart, burn lots of calories, and improve CRF.
15. LSD; LSD; HIIT; HIIT
16. HIIT; HIIT; LSD; LSD
17. LSD; HIIT; LSD; HIIT
18. HIIT; LSD; HIIT; LSD

Answer 14

c

Question 15

15. Although we care about all three, which one sometimes tricks us into thinking it is improving CRF?
16. increases in heart rate
17. increases in stroke volume
18. increases in cardiac output

Answer 15

a

Question 16

16. _____ serves as the final electron acceptor at the end of the electron transport chain and facilitates continued ATP production.
17. oxygen
18. calcium
19. carbohydrate
20. ATPase

Answer 16

a

Question 17

17. To go from ATP to ADP requires a(n) _____ of energy; to go from ADP to ATP requires a(n) _____ of energy.
18. input; output
19. output; input

Answer 17

b

Question 18

18. Although carbs, fats, and proteins all share carbon, hydrogen, and oxygen; which chemical bonds, when broken, release usable energy to restore ATP levels?
19. hydrogen-to-hydrogen bonds
20. oxygen-to-oxygen bonds
21. carbon-to-carbon bonds
22. all the above

Answer 18

c

Question 19

19. Which energy system has the most available stored energy?
20. immediate energy system
21. intermediate energy system
22. slow-endurance energy system
23. all contain about the same stored energy

Answer 19

c

Question 20

20. Which energy system uses stored creatine phosphate as its energy source?
21. immediate energy system
22. intermediate energy system
23. slow-endurance energy system
24. all contain about the same stored energy

Answer 20

a

Question 21

21. Which energy system uses stored carbohydrate (glucose) as its only energy source?
22. immediate energy system
23. intermediate energy system
24. slow-endurance energy system
25. all contain about the same stored energy

Answer 21

b

Question 22

22. Glucose (C₆H₁₂O₆) cut in half (C₃H₆O₃) becomes _____.
23. fructose
24. sucrose
25. pyruvate
26. lactic acid

Answer 22

d

Question 23

23. Which energy system uses stored carbohydrate (glucose), fats (fatty acids), and protein (amino acids) as its energy source?
24. immediate energy system
25. intermediate energy system
26. slow-endurance energy system
27. all contain about the same stored energy

Answer 23

c

Question 24

24. All energy systems are always on. They act like a dimmer switch and can be turned up or down; but not on or off.
25. true
26. false

Answer 24

a

Question 25

25. Which energy system produces the most ATP at rest? 1. immediate energy system 2. intermediate energy system 3. slow-endurance energy system 4. all contain about the same stored energy

Answer 25

c

Question 26

26. Which energy system produces the most ATP during a 15-second sprint? 1. immediate energy system 2. intermediate energy system 3. slow-endurance energy system 4. all contain about the same stored energy

Answer 26

a

Question 27

27. Which energy system produces the most ATP during a 400-meter run? 1. immediate energy system 2. intermediate energy system 3. slow-endurance energy system 4. all contain about the same stored energy

Answer 27

b

Question 28

28. Which energy system produces the most ATP during a 12-minute run? 1. immediate energy system 2. intermediate energy system 3. slow-endurance energy system 4. all contain about the same stored energy

Answer 28

c

Question 29

29. Which energy system produces the most ATP during recovery? 1. immediate energy system 2. intermediate energy system 3. slow-endurance energy system 4. all contain about the same stored energy

Answer 29

c