Class 24 Flashcards
1
Q
- On average, a lower-fit person can increase his or her VO2max about _____%, an average-fit person about _____%, and a higher-fit person about _____%.
- 50; 40; 30
- 40; 30; 20
- 30; 20; 10
- 20; 10; 5
A
c
2
Q
- 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
A
a
3
Q
- Which statements are true?
a. extrinsic motivation is enjoyment-based
b. intrinsic motivation is reward-based
A
neither are true
4
Q
- 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
A
both are true
5
Q
- Which statement is not accurate in describing cardio exercise?
- activates the large, global muscles
- is rhythmical
- is continuous or mostly continuous
- involves a low-to-moderate exercise intensity
A
d
6
Q
- Which statements are true?
a. function is about quality, not just quantity
b. using better and better exercise form makes cardio more functional
A
both are true
7
Q
- Before vigorous cardio exercise, which warm-up activity is most important?
- self-myofascial release (SMR)
- stretching
- low-intensity cardio
- all are equally important
A
c
8
Q
- NASM recommends doing low-intensity cardio (1); SMR (2); and stretching (3) in what order during a warm-up activity?
- 1, 2, 3
- 2, 3, 1
- 3, 1, 2
- 3, 2, 1
A
b
9
Q
- After vigorous cardio exercise, which cool-down activity is most important?
- stretching
- self-myofascial release (SMR)
- low-intensity cardio
- none of the above
A
c
10
Q
- NASM recommends doing low-intensity cardio (1); SMR (2); and stretching (3) in what order during a cool-down activity?
- 1, 2, 3
- 3, 2, 1
- 2, 3, 1
- 3, 1, 2
A
a
11
Q
- Rate these cool-down postures from better to worst, respectively, in terms of venous blood return.
- 2, 1, 3
- 1, 2, 3
- 3, 2, 1
- 1, 3, 2
A
a
12
Q
- When is the muscle pump active and operational?
- during an active warm-up
- during cardio exercise
- during an active cool-down
- all the above
A
d
13
Q
- Holding an isometric contraction at _____% or more of its maximum force stops blood from flowing through the blood vessels.
- 40
- 50
- 60
- 80
A
c
14
Q
- 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.
- 20
- 40
- 60
- 80
A
d
15
Q
- How many minutes of vigorous cardio exercise is recommended by ACSM and AHA each week?
- 30
- 75
- 100
- 150
A
b
16
Q
- 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
A
both are true
17
Q
- What is the cause of fatigue during a 100-m race?
- too little CP
- too much lactic acid
- too little muscle glycogen
A
a
18
Q
- What is the cause of fatigue during an 800-m race?
- too little CP
- too much lactic acid
- too little muscle glycogen
A
b
19
Q
- What is the cause of fatigue during a 5-K race?
- too little CP
- too much lactic acid
- too little muscle glycogen
A
b
20
Q
- What is a common cause of fatigue at mile 20 during a 26.2-mile marathon?
- too little CP
- too much lactic acid
- too little muscle glycogen
A
c
21
Q
- What is a common cause of fatigue near the finish line of a 26.2-mile marathon?
- too little CP
- too much lactic acid
- too little muscle glycogen
A
b
22
Q
- 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
A
both are true
23
Q
What is a common postural misalignment when riding a bike?
- cervical hyperextension
- lumbar flexion
- knee valgus
- all the above
A
d
