Class 22

Question 1

1. Which one is a pillar of cardiorespiratory fitness (CRF)?
2. VO2max
3. % VO2max at LT
4. exercise economy
5. all the above

Answer 1

d

Question 2

2. What is the foundational reason why a person with a higher VO2max can run a faster endurance race than a person with a lower VO2max?
3. higher heart rate
4. higher stroke volume
5. ATP production
6. higher oxygen uptake

Answer 2

c

Question 3

3. Elite women marathon runners maintain a race pace of about _____ across the 26.2-miles. Elite men marathon runners maintain a race pace of about _____ across the 26.2-miles.
4. 8 to 9.5 mph; 10 to 11.2 mph
5. 11 to 11.5 mph; 12 to 12.2 mph
6. 13 to 13.5 mph; 15 to 17.2 mph
7. 15 to 17.5 mph; 18 to 22.2 mph

Answer 3

b

Question 4

4. To qualify for the Boston marathon a person needs to run 26.2 miles in about _____ hours. An average person runs a marathon in about _____ hours. An elite marathon runner runs a marathon in about _____ hours.
5. 3; 4; 2
6. 4; 5; 3
7. 2; 3; 1
8. none of the above

Answer 4

a

Question 5

5. The main factor determining one’s VO2max level is _____.
6. number of capillaries
7. energy system #2
8. mitochondria density
9. cardiac output

Answer 5

d

Question 6

6. A person’s VO2max can increase about _____ % after training, on average, or increase between a range of _____ % to _____ %.
7. 5; 3; 7
8. 10; 5; 15
9. 20; 10; 30
10. 30; 15; 40

Answer 6

c

Question 7

7. A person with a VO2max of 50 mL∙kg-¹∙min-¹ could increase it to about _____ mL∙kg-¹∙min-¹ after training, on average.
8. 60
9. 65
10. 70
11. 75

Answer 7

a

Question 8

8. How much energy does it take per minute to run a 2-hour marathon versus a 4-hour marathon, assuming each person has the same 70-kg body mass?
9. 12.5 kcal/min versus 25 kcal/min
10. 15 kcal/min versus 20 kcal/min
11. 25 kcal/min versus 12.5 kcal/min
12. 20 kcal/min versus 15 kcal/min

Answer 8

c

Question 9

9. How many kilograms of ATP would you need to carry to run a 26.2-mile marathon, if you couldn’t regenerate ATP continuously?
10. 1 kg
11. 35 kg
12. 50 kg
13. 70 kg

Answer 9

d

Question 10

10. It’s possible to run a marathon at one’s VO2max, since a maximum amount of ATP is coming from energy system #3.
11. true
12. false

Answer 10

b

Question 11

11. When running at VO2max, most energy (ATP) is coming from energy system _____ and least from energy system _____.
12. 1; 2
13. 2; 1
14. 3; 2
15. 3; 1

Answer 11

d

Question 12

12. ATP production mostly comes from _____ sources when exercising at VO2max.
13. aerobic
14. anaerobic

Answer 12

a

Question 13

13. A trained person can run at VO2max for about _____.
14. 10 minutes
15. 20 minutes
16. 30 minutes
17. 2 to 4 hours

Answer 13

a

Question 14

14. Why does a person fatigue when running at a fast pace?
15. too much ATP is coming from energy system #2
16. too little ATP is coming from energy system #3
17. both a and b

Answer 14

c

Question 15

15. High resting blood lactic acid (>2.0 mM) is a sign of disease. If the body’s cells produce too much lactic acid at rest, it means there is not enough oxygen reaching the tissue and too much ATP being made via energy system _____.
16. # 1
17. # 2
18. # 3
19. all the above

Answer 15

b

Question 16

16. At what running velocity does this person reach his lactic acid threshold (LT)?
17. 260 m/min
18. 270 m/min
19. 280 m/min
20. 350 m/min

Answer 16

b

Question 17

17. When blood gets too acidic, breathing rate _____ to keep the blood pH in balance.
18. decreases
19. increases

Answer 17

b

Question 18

18. Excess lactic acid hinders _____.
19. ATP production
20. ATP utilization
21. both ATP production and ATP utilization
22. excess lactic acid has no influence on ATP production or utilization

Answer 18

c

Question 19

19. A _____ LT is due to increased oxygen-rich blood flow through the active muscle, and increased oxygen diffusion from the active muscle’s capillaries.
20. lower
21. higher

Answer 19

b

Question 20

20. A _____ LT means you can run faster and longer and not get tired; and use energy system #2 _____ and energy system #3 _____.
21. decreased; more; less
22. decreased; less; more
23. increased; more; less
24. increased; less; more

Answer 20

d

Question 21

21. One way to increase a person’s LT is to _____.
22. increase the number of capillaries
23. increase the mitochondria density
24. increase the number of electron transport chains
25. all the above

Answer 21

d

Question 22

22. An increase in LT makes it possible to burn more _____ and less _____ because of an increased activation of energy system _____ and decreased activation of energy system _____.
23. fat; glucose; #3; #2
24. glucose; fat; #2; #3

Answer 22

a

Question 23

23. The % of VO2max at LT for an untrained person is about _____; the % of VO2max at LT for a trained person is about _____.
24. 70 to 90%; 50 to 70%
25. 50 to 70%; 70 to 90%
26. 35 to 50%; 75 to 80%
27. 70 to 85%; 35 to 50%

Answer 23

b

Question 24

24. LT is usually expressed using _____.
25. caloric expenditure units (kcal/min)
26. lactic acid units (mM)
27. oxygen uptake units (mL∙kg-¹∙min-¹)
28. all the above

Answer 24

c

Question 25

25. Which statements are true?
    a. Lactic acid is more of a friend than an enemy
    b. If a person gets breathless during a short run, it’s usually the lungs’ fault

Answer 25

a

Question 26

26. Why is there some lactic acid always in the blood (about 1 mmol/liter)?
27. the body doesn’t get rid of it fast enough
28. energy system #2 is always on
29. both a and b

Answer 26

c

Question 27

27. How long does it take to get lactic acid back to normal resting levels after an intense HIIT routine?
28. 10 to 15 minutes
29. 30 to 60 minutes
30. 1 to 2 hours
31. 24 hours

Answer 27

b