Chapter 11

Question 1

Physical fitness

Answer 1

The ability to perform regular moderate to vigorous levels of physical activity without excessive fatigue

Question 2

Cardiorespiratory fitness

Answer 2

The ability of the heart, lungs, and blood vessels to supply the body with oxygen efficiently

Question 3

Aerobic exercise

Answer 3

Exercise performed at moderate levels of intensity for extended periods of time with increased heart rate

Question 4

Aerobic capacity

Answer 4

VO2 max, or the maximum volume of oxygen consumed by the muscles during exercise

Question 5

Muscular strength

Answer 5

The amount of force a muscle or group of muscles can generate in one contraction

Question 6

To assess the strength of a particular muscle or muscle group is to measure the maximum amount of weight you can move one time (and no more) or your one repetition maximum (1 RM)

Answer 6

Target heart rate can be determined by subtracting your age from 220 (males) or 226 (females). This is your maximum heart rate (MHR).

Question 7

Muscular endurance

Answer 7

The ability of a muscle or group of muscles to exert force repeatedly without fatigue or the ability to sustain a muscular contraction

Question 8

Flexibility

Answer 8

The range of motion, or the amount of movement possible, at a particular joint or series of joints

Question 9

Body composition

Answer 9

The relative proportions and distributions of fat and fat-free (muscle, bone, water, organs) tissues in the body

Question 10

What are the health benefits of regular physical activity?

Answer 10

(1) reduced risk of cardiovascular diseases
(2) reduced risk of metabolic syndrome and type II diabetes
(3) reduced cancer risk
(4) improved bone mass and reduced risk of osteoporosis
(5) improved weight management
(6) improved immunity
(7) improved weight management and stress management
(8) longer life span

Question 11

The FITT prescription for cardiorespiratory fitness includes 3 to 5 days per week of vigorous, rhythmic, continuous, activity at 64 to 96 percent of your estimated maximal heart rate for 20 to 60 minutes

Answer 11

ACSM recommends that vigorous activities (70-90 percent of heart rate maximum) be performed for at least 20 minutes at a time, and moderate activities (50-70 percent of heart rate maximum) for at least 30 minutes

Question 12

FITT stands for:

Answer 12

• Frequency
• Intensity
• Time
• Type

Question 13

The most common methods used to determine the intensity of cardiorespiratory endurance exercises are:

Answer 13

(1) target heart rate
(2) rating of perceived exertion
(3) talk test

Question 14

Perceived exertion

Answer 14

How hard one feels they are working, which might be based on their heart rate, breathing rate, sweating, and level of fatigue

Question 15

Borg’s rating of perceived exertion (RPE)

Answer 15

Talk test:

• a “moderate” level of exercise is a conversational level of exercise
• if one can talk, but only in short fragments and not sentences, they may be at a “vigorous” level of exercise