Class 24

Question 1

1. On average, a lower-fit person can increase his or her VO₂max about _____%, an average-fit person about _____%, and a higher-fit person about _____%.
2. 50; 40; 30
3. 40; 30; 20
4. 30; 20; 10
5. 20; 10; 5

Answer 1

c

Question 2

2. Which statements are true?
   a. the desire to improve body composition during a cardio exercise program is a form of extrinsic motivation
   b. the desire to minimize anxiety and stress during a cardio exercise program is a form of intrinsic motivation

Answer 2

a

Question 3

3. Which statements are true?
   a. extrinsic motivation is enjoyment-based
   b. intrinsic motivation is reward-based

Answer 3

neither are true

Question 4

4. Which statements are true?
   a. extrinsic motivation is most appropriate for an unmotivated beginning participant
   b. intrinsic motivation is best for maintaining life-long exercise habit

Answer 4

both are true

Question 5

5. Which statement is not accurate in describing cardio exercise?
6. activates the large, global muscles
7. is rhythmical
8. is continuous or mostly continuous
9. involves a low-to-moderate exercise intensity

Answer 5

d

Question 6

6. Which statements are true?
   a. function is about quality, not just quantity
   b. using better and better exercise form makes cardio more functional

Answer 6

both are true

Question 7

7. Before vigorous cardio exercise, which warm-up activity is most important?
8. self-myofascial release (SMR)
9. stretching
10. low-intensity cardio
11. all are equally important

Answer 7

c

Question 8

8. NASM recommends doing low-intensity cardio (1); SMR (2); and stretching (3) in what order during a warm-up activity?
9. 1, 2, 3
10. 2, 3, 1
11. 3, 1, 2
12. 3, 2, 1

Answer 8

b

Question 9

9. After vigorous cardio exercise, which cool-down activity is most important?
10. stretching
11. self-myofascial release (SMR)
12. low-intensity cardio
13. none of the above

Answer 9

c

Question 10

10. NASM recommends doing low-intensity cardio (1); SMR (2); and stretching (3) in what order during a cool-down activity?
11. 1, 2, 3
12. 3, 2, 1
13. 2, 3, 1
14. 3, 1, 2

Answer 10

a

Question 11

11. Rate these cool-down postures from better to worst, respectively, in terms of venous blood return.
12. 2, 1, 3
13. 1, 2, 3
14. 3, 2, 1
15. 1, 3, 2

Answer 11

a

Question 12

12. When is the muscle pump active and operational?
13. during an active warm-up
14. during cardio exercise
15. during an active cool-down
16. all the above

Answer 12

d

Question 13

13. Holding an isometric contraction at _____% or more of its maximum force stops blood from flowing through the blood vessels.
14. 40
15. 50
16. 60
17. 80

Answer 13

c

Question 14

14. Approximately _____ % of your total blood volume is circulating below your waist when doing vigorous cardio exercise, which speaks to the importance of a proper cool down following vigorous cardio exercise.
15. 20
16. 40
17. 60
18. 80

Answer 14

d

Question 15

15. How many minutes of vigorous cardio exercise is recommended by ACSM and AHA each week?
16. 30
17. 75
18. 100
19. 150

Answer 15

b

Question 16

16. Which statements are true?
    a. the RPE, exercise HR, and talk test are all valuable in helping a participant perform cardio exercise below, at, or above his or her LT
    b. a participant fails the “talk test” when blood acidity levels are too high

Answer 16

both are true

Question 17

17. What is the cause of fatigue during a 100-m race?
18. too little CP
19. too much lactic acid
20. too little muscle glycogen

Answer 17

a

Question 18

18. What is the cause of fatigue during an 800-m race?
19. too little CP
20. too much lactic acid
21. too little muscle glycogen

Answer 18

b

Question 19

19. What is the cause of fatigue during a 5-K race?
20. too little CP
21. too much lactic acid
22. too little muscle glycogen

Answer 19

b

Question 20

20. What is a common cause of fatigue at mile 20 during a 26.2-mile marathon?
21. too little CP
22. too much lactic acid
23. too little muscle glycogen

Answer 20

c

Question 21

21. What is a common cause of fatigue near the finish line of a 26.2-mile marathon?
22. too little CP
23. too much lactic acid
24. too little muscle glycogen

Answer 21

b

Question 22

22. Which statements are true?
    a. using a fan during indoor exercise is an effective way to blow away the heat bubble and increase sweat evaporation
    b. sweat must change from a liquid to a vapor (evaporate) for it to cool the body

Answer 22

both are true

Question 23

What is a common postural misalignment when riding a bike?

1. cervical hyperextension
2. lumbar flexion
3. knee valgus
4. all the above

Answer 23

d