Chapter 8 (Cardio Respiratory fitness training) Flashcards
(37 cards)
Cardiorespiratory fitness reflects the ability of the circulatory and respiratory systems to _____.
A. increase heart rate and decrease respiration rate during workouts
B. supply oxygen-rich blood to skeletal muscles during sustained physical activity
C. minimize the use of fatty acids by sparing muscle glycogen stores
D. perform self-myofascial release for longer periods of time
In
B
In the context of cardiorespiratory exercise training programs, a _____ is generally described as
preparing the body for physical activity.
A. warm-up phase
B. cool-down phase
C. conditioning phase
D. maintenance phase
A
Which of the following statements is true of the warm-up phase of an exercise training program?
A. The exercises performed during the warm-up phase usually decrease the rate of muscle
contraction.
B. The cardiorespiratory portion of a warm-up period usually excludes dynamic cardiovascular
movements.
C. The activity during the warm-up phase is usually of a higher intensity than at any other phase
of an exercise training program.
D. The warm-up phase can either be general in nature or specific to an activity.
D
Which of the following is an example of exercises done during a general warm-up phase of an
exercise training program?
A. Performing body-weight squats before weight lifting
B. Riding a stationary bicycle before weight training
C. Doing weight-lifts in cycles of two
D. Performing push-ups before weight training
B
Which of the following is an example of an exercise done during a specific warm-up phase of an
exercise training program?
A. Performing body-weight squats before weight lifting
B. Riding a stationary bicycle before weight training
C. Vertical jumps before weight lifts
D. Walking on a treadmill before weight training
A
A(n) \_\_\_\_\_ consists of movements that do not necessarily have any movement specific to the actual activity to be performed. A. specific warm-up B. concentric muscle action C. general warm-up D. eccentric muscle action
C
Which of the following is true of the component of self-myofascial release during the warm-up
phase of an exercise training program?
A Time dedicated for each of the exercises for a stabilized level patient is 180 seconds for each
muscle.
B. Strength level clients will use self-myofascial release for muscles determined as loose.
C. Power level clients will use self-myofascial release along with dynamic stretching exercises to
complete their warm-up.
D. Strength level clients will use self-myofascial release along with active-isolated stretching for
inactive muscles during the assessment process before proceeding the cardiorespiratory portion
of the warm-up.
C
Which of the following should be an ideal component of a warm-up period for a strength level
client?
A. Self-myofascial release for 180 seconds for each muscle
B. Active-isolated stretching for 1 to 2 seconds with 5 to 10 repetitions for each muscle
C. Dynamic stretching for 25 minutes
D. Cardiorespiratory exercise for a minimum of 15 minutes
B
Which of the following should be an ideal component of a warm-up period for a power level
client?
A. Self-myofascial release for 180 seconds for each muscle
B. Active-isolated stretching for 1 to 2 seconds with 5 to 10 repetitions for each muscle
C. Dynamic stretching involving 10 repetitions of each side
D. Cardiorespiratory exercise for a minimum of 15 minutes
C
Which of the following should be an ideal component of a warm-up period for a stabilized level
client?
A. Self-myofascial release for 180 seconds for each muscle
B. Active-isolated stretching for 1 to 2 seconds with5 to 10 repetitions for each muscle
C. Static stretching for 30 seconds for each muscle
D. Cardiorespiratory exercise for a minimum of 15 minutes
C
Active-isolated stretching during the warm-up period is an integral component in an exercise training program for a(n) \_\_\_\_\_. A. strength level client B. intermediate level client C. stabilized level client D. power level client
A
Corrective stretching is usually a combination of self-myofascial release and \_\_\_\_\_. A. static stretching B. active-isolated stretching C. dynamic stretching D. intensive stretching
A
Which of the following is a recommended cool-down activity in an exercise training program?
A. Self-myofascial release for 10 minutes for all muscles
B. Cardiorespiratory exercise for a minimum of 15 minutes for all muscles
C. Static stretching for 30 seconds for each muscle
D. Active-isolated stretching for 1 to 2 seconds with 5 to 10 repetitions for each muscle
C
Which of the following is true of static stretching during the warm-up phase of an exercise
training program?
A. It should be used only on areas that the assessments have determined are tight or
overactive.
B. It should be held for at least 90 seconds at end-range for each muscle.
C. It should be done for about 15 minutes after the conditioning phase.
D. It should be performed only by strength level clients to improve cardiorespiratory fitness.
A
Identify a factor of the FITTE principle used to determine exercise training programs for each individual. A. Tolerance B. Fitness C. Efficiency D. Frequency
D
The recommended frequency activity for general health requirements is preferably:
A. every day of the week for small quantities of time.
B. alternate days of the week for a moderate time period.
C. three to five days per week at higher intensities.
D. once a week at higher intensities.
A
What is the general aerobic activity recommendation for an exercise frequency that is at least 3
days per week?
A. The exercise activity should be of moderate-intensity.
B. The total amount of exercise time should be at least 75 minutes per week.
C. The type of activity chosen in the initial stage should require maximum skill or physical
fitness.
D. The intensity of the activity should be less than 60 percent of oxygen uptake reserve.
B
What is the general aerobic activity recommendation for an exercise frequency that is at least
five days per week?
A. The exercise activity should be of vigorous intensity.
B. The total amount of exercise time should be at least 75 minutes per week.
C. The type of activity chosen in the initial stage should require maximum skill or physical
fitness.
D. The intensity of the activity should be less than 60 percent of oxygen uptake reserve.
D
In the context of cardiorespiratory training, _____ refers to the number of training sessions in a
given time period, usually expressed as per week.
A. intensity
B. type
C. time
D. frequency
D
Identify a true statement about the intensity of an exercise activity.
A. The intensity range for a moderate exercise activity is usually over 80 percent of the oxygen
uptake reserve.
B. The intensity of an exercise is identified by calculating heart rate or power output.
C. An exercise activity of moderate intensity results in exhaustion for an average untrained
healthy adult.
D. An exercise intensity of less than 60 percent is required for improvements in overall fitness
and conditioning.
B
The highest rate of oxygen transport and utilization achieved at maximal physical exertion is called \_\_\_\_\_. A. oxygen uptake reserve B. maximal heart rate C. maximal oxygen consumption D. heart rate reserve
C
Which method, also known as the Karvonen method, is used for establishing training intensity
based on the difference between a client’s predicted maximal heart rate and his or her resting
heart rate?
A. Peak metabolic equivalent (MET) method
B. Heart rate reserve (HRR) method
C. Peak maximal heart rate (MHR) method
D. Ratings of perceived exertion (RPE) method
B
Which of the following is used to relate exercise intensity with energy expenditure? A. Heart rate value B. Metabolic equivalent value C. Oxygen uptake reserve value D. Maximal oxygen per kilogram value
B
The point during graded exercise in which aeration increases disproportionately to oxygen
uptake, signifying a switch from predominately aerobic energy production to anaerobic energy
production is called _____.
A. heart rate reserve
B. metabolic equivalent
C. oxygen uptake reserve
D. ventilatory threshold
D
