Principles and Labs For Physical Fitness 10th Edition Hoeger Test Bank 1

Chapter 06 - Cardiorespiratory Endurance
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True / False
1. Cardiorespiratory endurance is a measure of how the lungs, heart, blood vessels, and muscular systems work together
during aerobic activities.
a. True
b. False
ANSWER: True
REFERENCES: Basic Cardiorespiratory Physiology: A Quick Survey
LEARNING OBJECTIVES: PLPF.HOEG.16.6.1 - Define cardiorespiratory (CR) endurance and describe the benefits of
CR endurance training in maintaining health and well-being.
OTHER: Bloom’s: Remember
2. Tumbling on a mat and balancing on a beam are forms of aerobic exercise.

a. True
b. False
ANSWER: False
REFERENCES: Aerobic and Anaerobic Exercise
LEARNING OBJECTIVES: PLPF.HOEG.16.6.2 - Define and give examples of aerobic and anaerobic exercise.
OTHER: Bloom’s: Apply
3. Exercise recovery time increases the more times you exercise.

a. True
b. False
ANSWER: False
REFERENCES: Benefits of Aerobic Training
OTHER: Bloom’s: Understand
4. Nonresponders (who show little to no improvements after training) constitute less than five percent of exercise
participants.
a. True
b. False
ANSWER: True
REFERENCES: Responders Versus Nonresponders
5. VO2 is determined by the heart rate, the stroke volume, and the amount of oxygen removed from the vascular system.
Copyright Cengage Learning. Powered by Cognero. Page 1
a. True
b. False
ANSWER: True
REFERENCES: Assessment of Cardiorespiratory Endurance
LEARNING OBJECTIVES: PLPF.HOEG.16.6.3 - Be able to assess CR fitness through five test protocols: 1.5-Mile Run
Test, 1.0-Mile Walk Test, Step Test, Astrand-Ryhming Test, and 12-Minute Swim Test.
6. Cardiorespiratory development occurs when the heart is working, at minimum, 50 percent of heart rate reserve.
a. True
b. False
ANSWER: False
REFERENCES: Intensity of Exercise
LEARNING OBJECTIVES: PLPF.HOEG.16.6.6 - Explain the principles that govern CR exercise prescription: intensity,
mode, duration, frequency, volume, and rate of progression.
7. As a rule, the less muscle mass involved in exercise, the better the fitness results.
a. True
b. False
ANSWER: False
REFERENCES: Fitness Benefits of Aerobic Activities
LEARNING OBJECTIVES: HOEG.16.6.1 - Define cardiorespiratory (CR) endurance and describe the benefits of CR
endurance training in maintaining health and well-being.
8. At moderate intensity, three exercise sessions per week can maintain CR fitness, although fewer sessions are
recommended.
a. True
b. False
ANSWER: False
REFERENCES: Frequency of Exercise
9. For weight management, 30-minute exercise sessions—3 to 5 days per week—are sufficient.
a. True
b. False
ANSWER: False
REFERENCES: Rate of Progression

10. The time allotted to exercise sessions should be increased gradually to avoid undue fatigue and exercise-related
injuries.
a. True
b. False
ANSWER: True
REFERENCES: Duration (Time) of Exercise
Multiple Choice
11. The single most important component of health-related physical fitness for the general population, except for older
adults, is:
a. cardiorespiratory endurance.
b. muscular endurance.
c. muscular strength.
d. muscular flexibility.
e. healthy body weight.
ANSWER: a
REFERENCES: Introduction
12. ____ diseases include heart disease, chronic low back pain, and obesity.
a. Hyperkinetic
b. Anaerobic
c. Physiological
d. Cardiorespiratory
e. Hypokinetic
ANSWER: e
REFERENCES: Introduction
13. At the cellular level, oxygen is used to convert food substrates (primarily carbohydrates and fats) through _____ into
adenosine triphosphate (ATP).
a. aerobic metabolism
b. blood circulation
c. anaerobic metabolism
d. hemoglobins
e. alveoli
ANSWER: a
14. _____ is a measure of how the pulmonary, cardiovascular, and muscular systems work together during aerobic
activities.
a. Resting heart rate
b. Cardiac output
c. Cardiorespiratory endurance
d. Caloric expenditure
e. Stroke volume
ANSWER: c
15. Which exercise can be classified as aerobic?

a. 100 meter race
b. 400 meter race
c. 2 mile walk
d. chin-up
e. bench press
ANSWER: c
16. Which exercise can be classified as anaerobic?

a. 100 meter race
b. 1 mile run
c. water aerobics
d. cross-country skiing
e. 10k run
ANSWER: a
17. A greater stroke volume yields a ____.

a. higher heart rate
b. resting heart rate
c. lower VO2max
d. decrease in capillarization
e. lower heart rate
ANSWER: e
18. What component of red blood cells transports oxygen in the blood?
a. glucose
b. hemoglobin
c. mitochondria
d. triglyceride
e. alveoli
ANSWER: b
19. As a person's cardiorespiratory endurance increases, the:

a. stroke volume decreases.
b. resting heart rate decreases.
c. total blood volume decreases.
d. resting heart rate increases.
e. red blood cell count goes down.
ANSWER: b
20. The amount of blood ejected with each beat of the heart is known as:
a. capillary load.
b. cardiac output.
c. stroke volume.
d. workload.
e. recovery time.
ANSWER: c
21. All energy necessary for cell function is produced in the:

a. alveoli.
b. red blood cells.
c. mitochondria.
d. capillaries.
e. fat-burning enzymes.
ANSWER: c
22. The best indicator of cardiorespiratory or aerobic fitness is:

a. VO2.
b. VO2max.
c. HRR.
d. NEAT.
e. RHR.
ANSWER: b
23. The maximal amount of oxygen that your body can utilize per minute of physical activity is known as your:
a. workload.
b. aerobic capacity.
c. stroke volume.
d. cardiac output.
e. arterial–venous oxygen difference.
ANSWER: b
24. The amount of oxygen removed from the vascular system is known as the:
a. aerobic capacity.
b. metabolic difference.
c. arterial–venous oxygen difference.
d. oxygen uptake.
e. workload.
ANSWER: c

25. The amount of oxygen that is actually used by the body during rest or a hard workout is determined by the heart rate,
the stroke volume, and the amount of:
a. blood circulating in the vascular system.
b. oxygen removed from the vascular system.
c. oxygen provided to the vascular system.
d. blood the individual has in his body.
e. hemoglobin in the red blood cells.
ANSWER: b
26. In addition to genetics, training, gender, and age, VO2max is affected by:
a. attitude.
b. barometric pressure.
c. temperature.
d. social/work environment.
e. body composition.
ANSWER: e
27. What is a key difference between the maximal and submaximal tests for assessing CR fitness?
a. Submaximal tests take more time.
b. Maximal tests are for athletes only.
c. Maximal tests are administered in laboratory settings.
d. Submaximal tests are water-based.
e. Submaximal exercise tests do not require all-out efforts.
ANSWER: e
REFERENCES: Tests to Estimate VO2max
28. Which test is used most often to estimate VO2max?

a. 1.0-Mile Walk Test
b. Astrand-Ryhming Test
c. 1.5-Mile Swim Test
d. 1.5-Mile Run Test
e. Step Test
ANSWER: d
29. Which of the following is the best test to estimate the VO2max of a severely obese individual?
a. 1.5-Mile Run Test
b. Astrand-Ryhming Test
c. Step Test
d. 12-Minute Swim Test
e. 1.0-Mile Walk Test
ANSWER: b
30. Which exercise is considered a maximal test?

a. 1.0-Mile Walk
b. Astrand-Ryhming
c. 12-Minute Swim
d. Step Test
e. 1.0-Mile Swim
ANSWER: c
31. During aerobic exercise, the average person trains around ____ percent of VO2max.
a. 20
b. 30
c. 40
d. 50
e. 60
ANSWER: d
REFERENCES: Predicting VO2 and Caloric Expenditure from Walking and Jogging
LEARNING OBJECTIVES: PLPF.HOEG.16.6.4 - Be able to interpret the results of CR endurance assessments according
to health fitness and physical fitness standards.
32. What equation calculates liters of oxygen per minute used by a person with a VO2max of 3.5 L/min exercising at 60
percent of maximum?
a. 3.52 x .60 = oxygen used
b. 3.52 x .40 = oxygen used

c. 3.5 / .40 = oxygen used

d. 3.5 x .60 = oxygen used
e. 3.5 / .60 = oxygen used
ANSWER: d
REFERENCES: Predicting VO2 and Caloric Expenditure from Walking and Jogging
LEARNING OBJECTIVES: PLPF.HOEG.16.6.4 - Be able to interpret the results of CR endurance assessments according
to health fitness and physical fitness standards.
33. Adherence to exercise is greatly enhanced if you are able to make it through ____ of training.
a. 4 to 6 days
b. 8 to 10 hours
c. 4 to 6 weeks
d. 72 hours
e. 48 hours
ANSWER: c
REFERENCES: Principles of CR Exercise Prescription
LEARNING OBJECTIVES: PLPF.HOEG.16.6.5 - Determine your readiness to start an exercise program.
34. What is the first step in assessing your readiness for exercise?
a. Determine a time schedule.
b. Go to the doctor for a complete physical.
c. Locate the nearest gymnasium or fitness center.
d. Ask yourself, “Am I ready to start an exercise program?”
e. Ask yourself, “Do I need to lose weight?”
ANSWER: d
35. To develop the CR system, the heart muscle has to be ____ like any other muscle in the human body.
a. massaged
b. overloaded
c. reevaluated
d. examined
e. activated
ANSWER: b
REFERENCES: Guidelines for CR Exercise Prescription
36. Generally speaking, a vigorous exercise programs entails an intensity level above ____ percent of maximal capacity.
a. 20
b. 40
c. 60
d. 80
e. 100
ANSWER: c
37. What do the Ts stand for in the FITT-VP principle of exercise prescription?
a. talent and type
b. time and type
c. time and temperature
d. test and type
e. time and talent
ANSWER: b
38. What does VP stand for in the FITT-VP principle of exercise prescription?
a. volume and progression
b. volume and program
c. velocity and progression
d. velocity and pumping
e. volume and pumping
ANSWER: a
39. What does FI stand for in the FITT-VP principle of exercise prescription?
a. frequency and interval
b. fitness and intensity
c. fitness and impact
d. frequency and impact
e. frequency and intensity
ANSWER: e
40. For people in the fair fitness category, training is recommended between 40 and 50 percent:
a. VO2max.
b. HRR.
c. BMI.
d. TI.
e. VO2.
ANSWER: d
41. When trying to develop the CR system, many people ignore ____ of exercise.
a. time
b. Intensity
c. mode
d. need
e. pace
ANSWER: b
42. Maximal heart rate is estimated by:

a. adding resting heart rate to blood pressure.
b. multiplying resting heart rate times 3.
c. subtracting (0.7 x age) from 207.
d. the highest exercise heart rate.
e. adding (0.7 x age) to 107.
ANSWER: c
43. Heart rate reserve (HRR) is calculated by:

a. adding resting heart rate to blood pressure.
b. multiplying resting heart rate times 3.
c. subtracting resting heart rate from maximal heart rate.
d. subtracting age from the highest exercise heart rate.
e. multiplying maximal heart rate by 0.7.
ANSWER: c

44. Increases in ____ are accelerated when the heart is working closer to 90 percent of HRR.
a. VO2
b. VO2max
c. HRR
d. TI
e. RHR
ANSWER: b
45. Hot5, Endomondo, GymPact, and RunKeeper are popular:

a. energy drinks.
b. vigorous-intensity exercises.
c. fitness apps.
d. moderate-intensity exercises.
e. fitness tests.
ANSWER: c
REFERENCES: Health and Fitness Apps
46. As an alternative method of prescribing intensity of exercise, the ____ uses phrases based on terminology common in
physical activity and exercise prescription guidelines.
a. H-PAPE scale
b. FITT scale
c. FITT app
d. TI test
e. CR training zone
ANSWER: a
REFERENCES: Rate of Perceived Exertion
47. Among other things, the activity you choose to improve your cardiorespiratory endurance should be based on:
a. your personal preferences.
b. professional research.
c. blogs on the subject.
d. popularity of the exercise.

e. your need to challenge yourself.
ANSWER: a
REFERENCES: Mode (Type) of Exercise
48. In terms of CR development, the ____ doesn’t/don’t know whether you are walking, swimming, or cycling.
a. heart
b. brain
c. eyes
d. muscles
e. conscious mind
ANSWER: a
49. If your primary mode of training is cycling, it is best to assess your VO2max using a(n) ____ test.
a. bicycling
b. treadmill
c. swim
d. step
e. aerobics
ANSWER: a
50. At 50 percent training intensity, the recommended duration of cardiorespiratory training for a reasonably conditioned
adult is _____ per session.
a. 20-30 minutes
b. no more than 45 minutes
c. about 30 minutes
d. about 60 minutes
e. no less than 90 minutes
ANSWER: d

51. From a weight-management perspective, what exercise regime is recommended to prevent regaining lost weight?
a. at least two 20- to 30-minute training sessions of moderate intensity per week
b. at least three 20- to 30-minute training sessions of low intensity per week
c. at least three 45- to 60-minute training sessions of low intensity per week
d. at least five 60- to 90-minute training sessions of moderate intensity per week
e. at least five 60- to 90-minute training sessions of vigorous intensity per week
ANSWER: d
52. What is the recommended time of a cool-down period after exercising?

a. 2 minutes
b. 4 minutes
c. 6 minutes
d. 8 minutes
e. 10 minutes
ANSWER: e
53. What is the recommended time of a warm-up prior to an exercise session?

a. 2 to 4 minutes
b. 3 to 5 minutes
c. 5 to 10 minutes
d. 10 to 15 minutes
e. 15 minutes
ANSWER: c
54. As part of your training session, when is a good time to do stretching exercises?
a. after the warm-up
b. before the warm-up
c. the next day
d. before the cool-down
e. while in the CR training zone
ANSWER: a

55. When performing vigorous-intensity exercise, ____ training sessions per week are recommended to improve or
maintain maximal oxygen uptake.
a. three 20 to 30 minute
b. six 20 to 30 minute
c. three 45 to 60 minute
d. six 45 to 60 minute
e. three 60 to 90 minute
ANSWER: a
56. When exercising at a moderate intensity, what is the recommended frequency of exercise?
a. 30 to 60 minutes five days per week
b. 60 minutes three days per week
c. 90 minutes five days per week
d. 45 minutes three days per week
e. 30 to 60 minutes three days per week
ANSWER: a
57. Research indicates that people who spend most of their day ____ have a greater risk of dying prematurely.
a. standing
b. sleeping
c. sitting
d. worrying
e. working
ANSWER: c
REFERENCES: “Physical Stillness:” A Deadly Proposition
58. What factors contribute to exercise volume?

a. response and nonresponse
b. physiology, heart rate, and heart rate reserve
c. exertion and type of exercise

d. prescription, purpose, and progression

e. frequency, intensity, and duration
ANSWER: e
REFERENCES: Exercise Volume
59. What FITT-VP variable is associated with gradually increasing the duration and frequency of your exercise program?
a. fitness
b. intensity
c. volume
d. progression
e. type
ANSWER: d
REFERENCES: Rate of Progression
60. One ____ represents the rate of energy expenditure at rest.

a. workload
b. HRR
c. MET
d. threshold
e. NEAT
ANSWER: c
61. Which suggestion is more likely to enhance your exercise compliance?

a. Be a chronic exerciser.
b. Exercise in the same place.
c. Exercise in silence whenever possible.
d. Conduct periodic fitness assessments.
e. Accept a certain amount of pain and discomfort.
ANSWER: d
REFERENCES: Getting Started and Adhering to a Lifetime Exercise Program
LEARNING OBJECTIVES: PLPF.HOEG.16.6.7 - Learn ways to foster adherence to exercise
62. For someone who just started an exercise program, muscle soreness and stiffness and the risk for injuries can be
lessened or eliminated by:
a. decreasing the intensity, duration, and frequency of exercise progressively.

b. increasing the intensity, duration, and frequency of exercise progressively.
c. maintaining the intensity, duration, and frequency of exercise for four weeks.
d. maintaining the intensity, duration, and frequency of exercise for six weeks.
e. increasing the intensity, duration, and frequency of exercise immediately.
ANSWER: b
63. After _____ of aerobic inactivity, the cardiorespiratory system starts to lose some of its capacity.
a. 48 to 72 hours
b. 1 week
c. 2 weeks
d. 4 weeks
e. 24 to 36 hours
ANSWER: a
REFERENCES: A Lifetime Commitment to Fitness
64. It has been estimated that _____ of aerobic training are reversed in _____ of physical inactivity.
a. 4 weeks; 2 consecutive weeks
b. 2 weeks; 4 consecutive weeks
c. 48 hours; 72 hours
d. 72 hours; 48 hours
e. 4 weeks; 4 consecutive days
ANSWER: a
REFERENCES: A Lifetime Commitment to Fitness
65. John has just returned from a two week vacation, during which he didn’t adhere to his daily 30-to 60-minute routine of
moderate exercises. The experts say John should:
a. rest for at least two days before exercising.
b. make up for the time he missed by exercising 60 to 90 minutes a day.
c. do stretching exercises only for a week.
d. build up gradually to his previous level of exercise.
e. resume exercising at the same level he left off.
ANSWER: d
Matching
Match the word or term with the correct definition.

a. metabolic equivalent
b. maximal oxygen uptake
c. physical activity
d. CR training zone
e. cool-down
f. recovery time
g. stroke volume
h. cardiac output
66. amount of blood pumped by the heart in one minute

ANSWER: h
67. amount of time the body takes to return to rest after exercise
ANSWER: f
68. rate of energy expenditure at rest

ANSWER: a
69. amount of blood pumped by the heart in a single beat

ANSWER: g
70. amount of oxygen the body can use

ANSWER: b
Match the word or term with the correct definition.

a. metabolic equivalent
b. maximal oxygen uptake
c. physical activity
d. CR training zone
e. cool-down
f. recovery time
g. stroke volume
h. cardiac output
Intensity of Exercise
Intensity of Exercise | Mode (Type) of Exercise
71. recommended TI range as measured by exercise heart rate

ANSWER: d
72. tapering off of an exercise session

ANSWER: e
73. bodily movement produced by skeletal muscles

ANSWER: c
Subjective Short Answer
74. What are three benefits of physical fitness assessments?

ANSWER: Answers may include any three of the following.
The assessment of physical fitness serves several purposes:
 To educate participants regarding their present fitness levels and compare them with
health fitness and physical fitness standards
 To motivate individuals to participate in exercise programs
 To provide a starting point for an individualized exercise prescription and establish
realistic goals
 To evaluate improvements in fitness achieved through exercise programs and adjust
exercise prescription and fitness goals accordingly
To monitor changes in fitness throughout the years

REFERENCES: Physical Fitness Assessment
75. Define the principle of individuality as it applies to sports/exercise training.

ANSWER: Answers may vary. The principle of individuality is based on the concept that individuals
participating in similar training programs will show wide variations in physiological
responses. Heredity plays a crucial role in how each person responds to and improves after
beginning an exercise program. Several studies have documented that following exercise
training, most individuals, called responders, readily show improvements but a few, the
nonresponders, exhibit small or no improvements.
REFERENCES: Responders Versus Nonresponders
OTHER: Bloom’s: Analyze
76. How is oxygen uptake calculated using gas (air) analysis?

ANSWER: Gas (air) analysis can determine oxygen uptake (VO2) as follows:
The air exhaled by a person being tested is analyzed by a metabolic cart that measures the
difference in oxygen content between the person’s exhaled air and the atmosphere. The air
we breathe contains 21 percent oxygen; thus, VO2 can be assessed by establishing the
difference between 21 percent and the percentage of oxygen left in the air the person exhales,
according to the total volume of air taken into the lungs.

77. List three advantages and three disadvantages of embarking, in earnest, on an exercise program.
ANSWER: Answers may include any three of the following advantages and disadvantages.
Advantages of incorporating exercise into your lifestyle might include:
1) It will make me feel better.
2) I will lose weight.
3) I will have more energy.
4) It will lower my risk for chronic diseases.
Disadvantages might include:
1) I don’t want to take the time.
2) I’m too out of shape.
3) There’s no good place to exercise.
4) I don’t have the willpower to do it.
78. How are METs used to prescribe intensity of exercise?

ANSWER: An alternative method of prescribing exercise intensity is through metabolic equivalents
(METs). One MET represents the rate of energy expenditure at rest, that is, 3.5 mL/kg/min.
METs are used to measure the intensity of physical activity and exercise in multiples of the
resting metabolic rate. At an intensity level of 10 METs, the activity requires a 10-fold
increase in the resting energy requirement (or approximately 35 mL/kg/min). MET levels for
a given activity vary according to the effort expended. The harder a person exercises, the
higher the MET level.
79. What are eight suggestions your text provides for making a positive change in your behavior and sticking with an
exercise program?
ANSWER: Answers can vary and include any of the following:
 Set aside a regular time for exercise.

 Exercise early in the day.
 Select activities you enjoy.
 Combine different activities.
 Use the proper equipment and wear the proper clothing.
 Set goals and share them with others.
 Purchase a pedometer and build up to 10,000 steps/day.
 Find a friend or group of friends to exercise with.
 Don't become a chronic exerciser.
 Exercise in different places and facilities.
 Exercise to music.
 Keep a record of your activities.
 Conduct periodic assessments.
 Listen to your body and stop exercising if you feel pain or unusual discomfort.
 If a health problem arises, see a physician.

Essay
80. Compare and contrast aerobic and anaerobic exercises. Provide examples of each.
ANSWER: Aerobic exercises increase CR endurance. Example include walking, jogging, swimming,
cycling, cross-country skiing, water aerobics, rope skipping, and aerobics.
By contrast, anaerobic activities do not contribute much to developing the CR system. The
intensity of an anaerobic exercise is so high that oxygen cannot be delivered and utilized to
produce energy. Because energy production is limited in the absence of oxygen, anaerobic
activities can be carried out for only short periods—2 to 3 minutes. Examples of anaerobic
activities include races of 100, 200, and 400 meters in track and field, a 100-meter race in
swimming, gymnastics routines, and strength training.
81. Discuss the factors that affect VO2max.

ANSWER: VO2max is affected by genetics, training, gender, age, and body composition. Although
aerobic training can help people attain good or excellent cardiorespiratory fitness, only those
with a strong genetic component are able to reach an "elite" level of aerobic capacity (60 to
80 mL/kg/min). Further, VO2max is 15-30 percent higher in men. This is related to a greater
hemoglobin content, lower body fat, and larger heart size in men (a larger heart pumps more
blood, and thus produces a greater stroke volume). VO2max also decreases by about 1 percent
per year starting at age 25. This decrease, however, is only 0.5 percent per year in physically
active individuals.
82. Discuss the precautions you should take when choosing a health and fitness app to download as an exercise guide.
Explain why.
ANSWER: Answers may vary. You should be careful when selecting apps because many people are
designing software applications with limited or no knowledge in the related field (e.g., health
and fitness). When it comes to fitness, one size doesn’t fit all, because fitness levels and
needs vary widely among participants
If you are looking for apps, search for those designed by health and fitness experts who hold
degrees and certifications in the related field. A good place to start is the government’s app
store (apps.usa.gov) that lists apps designed by experts.
As you search, take into consideration your desired activities and outcome, current fitness
level, personal budget, and whether you wish to use a device other than your smart phone
(wrist band, chest strap, clip on, arm band).
REFERENCES: Health and Fitness Apps
83. Assess the relative effectiveness of vigorous-intensity exercise and moderate-intensity exercise in reducing the risk of
cardiovascular disease.
ANSWER: Vigorous-intensity programs yield higher improvements in VO2max than do moderate-
intensity programs, especially in people with higher fitness levels. Furthermore, a
comprehensive review of research articles looking at the protective benefits of physical
fitness versus the weekly amount of physical activity found that higher levels of aerobic
fitness are associated with a lower incidence of cardiovascular disease, even when the
duration of moderate-intensity activity is prolonged to match the energy expenditure
performed during a shorter vigorous effort. The results showed that people who accumulate
the greatest amount of weekly physical activity have a 28 percent reduction in the risk of
cardiovascular disease; whereas the individuals with the highest level of aerobic fitness
reduce their risk by 64 percent, more than twice the level of risk reduction in the most active
group.
Another review of several clinical studies substantiated that vigorous, compared with
moderate-intensity, exercise leads to better improvements in coronary heart disease risk
factors, including aerobic endurance, blood pressure, and blood glucose control. As a result,
the pendulum is again swinging toward vigorous intensity because of the added aerobic
benefits, greater protection against disease, and larger energy expenditure that helps with
weight management.
REFERENCES: Moderate- Versus Vigorous-Intensity Exercise

OTHER: Bloom’s: Evaluate
84. Discuss the reasons why a warm-up, a cool-down, and stretching are recommended as part of your exercise program.
ANSWER: Exercise sessions always should be preceded by a 5- to 10-minute warm-up and be followed
by a 10-minute cool-down period.
 The purpose of the warm-up is to aid in the transition from rest to exercise. A good
warm-up increases extensibility of the muscles and connective tissue, extends joint
range of motion, and enhances muscular activity. A warm-up consists of general
calisthenics, mild stretching exercises, and walking, jogging, or cycling for a few
minutes at a lower intensity than the actual target zone. The concluding phase of the
warm-up is a gradual increase in exercise intensity to the lower end of the target
training zone.
 In the cool-down, the intensity of exercise is decreased gradually to help the body
return to near-resting levels, followed by stretching and relaxation activities.
Stopping abruptly causes blood to pool in the exercised body parts, diminishing the
return of blood to the heart. Less blood return can cause a sudden drop in blood
pressure, dizziness and faintness, or cardiac abnormalities. The cool-down phase also
helps dissipate body heat and remove the lactic acid produced during high-intensity
exercise.
 The American College of Sports Medicine recommends at least 10 minutes of
stretching exercises performed immediately following the warm-up phase (prior to
exercising in the appropriate target zone) or after the cool-down phase. The purpose
of stretching following either the warm-up or the cool-down phase is because warm

muscles achieve a greater range of motion, thus helping enhance the flexibility
program. While two to three stretching sessions per week are recommended, near
daily stretching is most effective.

85. Summarize the concept of “Physical Stillness” and explain why it is a deadly proposition.
ANSWER: Answers may vary. Underlying the concept of “physical stillness” is that even people with
excellent exercise habits tend to spend most of the remainder of their day in a sedentary
environment. For example, they commute to and from work, ride escalators and elevators, sit
behind a desk, sit at a computer, read, watch TV, and lie down. In essence, people spend
most of their non-exercise time not moving.
If you are physically active or exercise seven times per week for 30 minutes a day, you will
accumulate 210 weekly minutes of intentional activity. Even though you perceive yourself as
being physically active because of the daily 30 minutes of activity, the issue at hand is the
physical stillness the rest of the day. Two hundred and ten minutes translates into just 2
percent of the total 10,080 minutes available to you on a weekly basis. Thus the difference
between a regular exerciser and a sedentary individual is 30 minutes of activity per day. The
other 98 percent of the time, most exercisers and sedentary people spend their time in very
similar non-moving activities.
Research indicates that people who spend most of their day sitting have a greater risk of
dying prematurely from all causes and an even greater risk of dying from cardiovascular
disease. The data further indicate that death rates are still high for people who spend most of
their day sitting, even though they meet the current minimum moderate-physical activity
recommendations (30 minutes, at least five times per week).
REFERENCES: “Physical Stillness:” A Deadly Proposition

Principles and Labs For Physical Fitness 10th Edition Hoeger Test Bank 1

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Chapter 06 - Cardiorespiratory Endurance

2. Tumbling on a mat and balancing on a beam are forms of aerobic exercise.

3. Exercise recovery time increases the more times you exercise.

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15. Which exercise can be classified as aerobic?

16. Which exercise can be classified as anaerobic?

17. A greater stroke volume yields a ____.

19. As a person's cardiorespiratory endurance increases, the:

21. All energy necessary for cell function is produced in the:

22. The best indicator of cardiorespiratory or aerobic fitness is:

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28. Which test is used most often to estimate VO2max?

30. Which exercise is considered a maximal test?

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c. 3.5 / .40 = oxygen used

42. Maximal heart rate is estimated by:

43. Heart rate reserve (HRR) is calculated by:

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45. Hot5, Endomondo, GymPact, and RunKeeper are popular:

d. popularity of the exercise.

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52. What is the recommended time of a cool-down period after exercising?

53. What is the recommended time of a warm-up prior to an exercise session?

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58. What factors contribute to exercise volume?

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d. prescription, purpose, and progression

60. One ____ represents the rate of energy expenditure at rest.

61. Which suggestion is more likely to enhance your exercise compliance?

a. decreasing the intensity, duration, and frequency of exercise progressively.

Match the word or term with the correct definition.

66. amount of blood pumped by the heart in one minute

68. rate of energy expenditure at rest

69. amount of blood pumped by the heart in a single beat

70. amount of oxygen the body can use

Match the word or term with the correct definition.

71. recommended TI range as measured by exercise heart rate

72. tapering off of an exercise session

73. bodily movement produced by skeletal muscles

Subjective Short Answer

74. What are three benefits of physical fitness assessments?

To monitor changes in fitness throughout the years

75. Define the principle of individuality as it applies to sports/exercise training.

76. How is oxygen uptake calculated using gas (air) analysis?

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78. How are METs used to prescribe intensity of exercise?

 Set aside a regular time for exercise.

REFERENCES: Getting Started and Adhering to a Lifetime Exercise Program

81. Discuss the factors that affect VO2max.

REFERENCES: Moderate- Versus Vigorous-Intensity Exercise

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REFERENCES: Duration (Time) of Exercise

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