Solution Manual for Principles and Labs for Physical

Fitness 9th Edition Hoeger 1133599699 9781133599692

Full download link at:

Solution manual: https://testbankpack.com/p/solution-manual-for-principles-and-labs-for-physical-

fitness-9th-edition-hoeger-1133599699-9781133599692/

Test bank: https://testbankpack.com/p/test-bank-for-principles-and-labs-for-physical-fitness-9th-

edition-hoeger-1133599699-9781133599692/

Test Bank1 for Principles & Labs for Physical Fitness 9e

Chapter 6 – Cardiorespiratory Endurance
Chapter Learning Objectives

1. Define cardiorespiratory (CR) endurance and describe the benefits of CR endurance training
in maintaining health and well-being.
2. Define and give examples of aerobic and anaerobic exercise.
3. Be able to assess CR fitness through five different test protocols: 1.5-Mile Run Test, 1.0-
Mile Walk Test, Step Test, Astrand-Ryhming Test, and 12-Minute Swim Test.
4. Be able to interpret the results of CR endurance assessments according to health fitness
and physical fitness standards.
5. Determine your readiness to start an exercise program.
6. Explain the principles that govern CR exercise prescription: intensity, mode, duration,
frequency, and rate of progression.
7. Learn some ways to foster adherence to exercise.

True/False

LO# An. Question

1 T 1. Cardiorespiratory endurance is a measure of how the lungs, heart, blood

vessels, and muscular systems work together during aerobic activities.

2 T 2. The 400-meter swim is an aerobic exercise.

1 F 3. Exercise recovery time increases as a result of cardiorespiratory training.

1 F 4. The quality of a training program plays a crucial role in how each person
responds and improves following an exercise program.

3 T 5. VO2 is determined by the heart rate, the stroke volume, and the amount of
oxygen removed from the vascular system.

6 F 6. Cardiorespiratory development occurs when the heart is working beyond 85

percent of heart rate reserve.

1 By Paul A. Smith, McMurry University (Abilene, Texas).

6 T 7. The appropriate cardiorespiratory fitness mode of exercise is rhythmic and
continuous.

6 F 8. Because a continuous 30 minutes of exercise stimulates great increases in

aerobic power, three sessions of 10 minutes each are not beneficial to the
cardiorespiratory system.

6 F 9. Ideally, one only needs to exercise 30 minutes each session, 3 to 5 days per
week, to reap weight control benefits.

6 T 10. Higher intensity activities increase caloric expenditure, while exercising longer
compensates for lower intensities.

Multiple Choice

LO# An. Question

1 a 11. The single most important component of health-related physical fitness for the
general population EXCEPT for the older adults is:
a. cardiorespiratory endurance.
b. muscular endurance.
c. muscular strength.
d. muscular flexibility.

1 d 12. Hypokinetic diseases are the diseases caused by:

a. too much physical activity.
b. a lack of strenuous activity.
c. too much strenuous activity.
d. a lack of physical activity.

1 a 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. the pulmonary system

1 c 14. _____ is a measure of how the pulmonary, cardiovascular, and muscular

systems work together during aerobic activities.
a. Adenosine triphosphate
b. A-V oxygen difference
c. Cardiorespiratory endurance
d. Caloric expenditure

1 b 15. A more efficient cardiorespiratory system:

a. has a lower oxygen uptake capability.
b. has a higher capacity to deliver and utilize oxygen.
c. delivers oxygen to the tissues with a faster heart rate.
d. is characterized by a low level of oxygen uptake.

2 a 16. Cardiorespiratory endurance activities often are called _____ exercises.

a. aerobic
b. anaerobic
c. dynamic
 d. endurance

2 c 17. Which of the following is an example of an aerobic exercise?

a. 200 meters in track and field
b. 400 meters in track and field
c. 3,000 meters in running or jogging
d. 100 meters in swimming

2 a 18. Which of the following is an example of an anaerobic exercise?

a. 100 meters in track and field
b. 1,000 meters in track and field
c. 2,000 meters in running or jogging
d. 3,000 meters in track and field

2 b 19. Which of the following is an example of an aerobic exercise?

a. weight lifting
b. jogging
c. sprinting
d. gymnastics

2 d 20. Which of the following is an example of an anaerobic exercise?

a. walking
b. jogging
c. cycling
d. gymnastics

1 b 21. As a person's cardiorespiratory endurance increases, the:

a. amount of blood pumped per heartbeat decreases.
b. resting heart rate decreases.
c. total blood volume decreases.
d. resting blood pressure increases.

1 c 22. The amount of blood ejected with each beat of the heart is called the:
a. capillary load.
b. cardiac output.
c. stroke volume.
d. MHR.

1 c 23. As a result of aerobic training, the heart:

a. has a faster resting heart rate.
b. has smaller cardiac output.
c. delivers more blood per beat.
d. delivers less blood per beat.

1 b 24. The best indicator of cardiorespiratory or aerobic fitness is:

a. VO2.
b. VO2max.
c. RM.
d. BMI.

1 b 25. Endurance training increases stroke volume significantly due to a:

a. faster resting heart rate.
b. stronger heart muscle.
c. decrease in total blood volume.
 d. smaller filling capacity of the ventricles during diastole of the
heart cycle.

3 c 26. The a-v O2 difference is:

a. created by anaerobic metabolism.
b. not variable by exercise intensity.
c. the amount of oxygen removed from blood.
d. the amount of oxygen added to the blood.

3 b 27. 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.

3 d 28. Which of the following statements is TRUE regarding VO 2max?

a. Starting at age 25, VO2max decreases one percent each year in
physically active individuals.
b. Women exhibit a 15 to 30 percent higher VO2max due to larger
blood volume and higher body fat than men.
c. Only those with excellent training programs are able to reach
an "elite" level of aerobic capacity.
d. Only those with a strong genetic component are able to reach
an "elite" level of aerobic capacity.

3 c 29. The American College of Sports Medicine (ACSM) recommends that a physician
be present for submaximal exercise tests to estimate VO2max of:
a. apparently healthy women who are over age 45.
b. apparently healthy men who are over age 55.
c. any individual who has a history of asthma.
d. any individual who has recovered from a cold.

3 d 30. Which of the following tests can be used to estimate VO2max?

a. 1.0-Mile Swimming Test
b. 1.0-Mile Run Test
c. 1.5-Mile Swimming Test
d. 1.5-Mile Run Test

3 b 31. Which of the following is the best test to estimate the VO 2max of a severely obese
individual?
a. 1.5-Mile Run Test
b. Astrand-Ryhming Test
c. Step Test
d. 12-Minute Swim Test

3 c 32. The _____ Test is considered a maximal test.

a. 1.0-Mile Walk
b. Astrand-Ryhming
c. 12-Minute Swim
d. Step
4 c 33. A 19-year-old female with a VO2max of 40 mL/kg/min would be classified in the
_____ cardiorespiratory fitness category.
a. fair
b. average
c. good
d. excellent

4 d 34. April, an 18-year-old female, is tested to have a VO2max of 50 mL/kg/min. She

has reached the _____ cardiorespiratory fitness category.
a. fair
b. average
c. good
d. excellent

4 c 35. John, an 18-year-old male, is tested to have a VO2max of 50 mL/kg/min. He has

reached the _____ cardiorespiratory fitness category.
a. fair
b. average
c. good
d. excellent

4 d 36. A VO2max of 39 mL/kg/min or higher for a 47-year-old man is classified as the:

a. health fitness standard.
b. physical fitness standard.
c. high health fitness standard.
d. high physical fitness standard.

4 b 37. The human body burns about _____ calories for each liter of oxygen consumed.
a. 4
b. 5
c. 7
d. 9

5 c 38. Which of the following is NOT one of the four categories used to evaluate
readiness for exercise?
a. self-control
b. attitude
c. skill level
d. commitment

5 b 39. Which of the following categories that are used to evaluate the readiness for
exercise examines the mental disposition toward exercise?
a. mastery
b. attitude
c. skill level
d. commitment

5 a 40. Which of the following categories that are used to evaluate the readiness for
exercise indicates the extent to which an individual can be in control of his or
her exercise program?
a. mastery
b. attitude
c. skill level
d. commitment
5 d 41. Which of the following categories that are used to evaluate the readiness for
exercise indicates dedication and resolution to carry out the exercise program?
a. mastery
b. attitude
c. skill level
d. commitment

5 d 42. A score of _____ points in each Exercise Readiness category indicates that the
individual's chances of initiating and sticking to an exercise program are good.
a. 4–6
b. 7–8
c. 9–11
d. 12–15

6 b 43. Currently, only about _____ percent of U.S. adults exercise at the intensity and
frequency required to meet the minimum recommendations of the ACSM for
improvement and maintenance of cardiorespiratory fitness.
a. 15
b. 19
c. 25
d. 30

6 b 44. To develop the cardiorespiratory system, the heart muscle has to be:
a. relaxed.
b. overloaded.
c. stretched.
d. underloaded.

6 c 45. Vigorous exercise refers to cardiorespiratory exercise that requires an intensity

level:
a. of 40 to 50 percent of maximal capacity.
b. of 50 to 60 percent of maximal capacity.
c. above 60 percent of maximal capacity.
d. above 85 percent of maximal capacity.

6 c 46. Maximal heart rate is estimated by:

a. adding resting heart rate to blood pressure.
b. multiplying resting heart rate times 3.
c. subtracting (.7 x age) from 207.
d. the highest exercise heart rate.

6 c 47. 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.

6 b 48. Which of the following is the moderate-intensity cardiorespiratory training zone

for a 20-year-old male with a resting heart rate of 68 beats per minute (bpm)?
a. 121–134 bpm
b. 134–147 bpm
c. 121–147 bpm
d. 147–180 bpm
6 b 49. To develop cardiovascular fitness, individuals who are fairly fit should start at a
_____ percent training intensity.
a. 30 to 40
b. 40 to 50
c. 50 to 60
d. 60 to 70

6 c 50. A reasonable cardiorespiratory endurance heart rate training zone for a fit 20-
year-old person with a 150 bpm HRR is _____ beats per minute.
a. 125–163
b. 130–168
c. 140–178
d. 145–183

6 a 51. Unconditioned individuals and older adults should start at a _____ percent
training intensity.
a. 30 to 40
b. 60 to 85
c. 50 to 60
d. 40 to 85

6 a 52. Increases in VO2max to a physical fitness standard are best realized for fit
individuals at an intensity of:
a. close to 85 percent of HRR.
b. lower than 60 percent of HRR.
c. "conversational" pace.
d. 60 to 80 percent of HRR.

6 a 53. After checking your exercise heart rate and adjusting it into the training zone:
a. associate the training zone with your perception of exertion.
b. keep checking exercise heart rate on subsequent exercise
sessions.
c. there is no need to check intensity again on subsequent
sessions.
d. use the rate of perceived exertion to determine resting heart
rate.

6 a 54. The activity you choose to improve your cardiorespiratory endurance should be
based on:
a. your personal preferences.
b. the suggestions by research.
c. the suggestions from your trainer.
d. the popularity of the exercise.

6 a 55. Which of the following activities greatly reduces the risk for injuries?
a. walking
b. rope skipping
c. running
d. sprinting
6 a 56. Three 20- to 30-minute cardiorespiratory training sessions per week, on
nonconsecutive days, will maintain cardiorespiratory fitness:
a. as long as the heart rate is in the appropriate target zone.
b. no matter how intensively the individual is exercising.
c. as long as the individual is exercising, regardless of heart
rate.
d. as long as the heart rate is above 85 percent of heart rate
reserve.

6 c 57. At 50 percent training intensity, the recommended duration of cardiorespiratory

training should be _____ per session.
a. 20–30 minutes
b. no more than 30 minutes
c. 30–60 minutes
d. at least 60 minutes

6 d 58. Which of the following is recommended for individuals on a weight-loss

program?
a. two to three 20- to 30-minute training sessions of moderate
intensity per week
b. three to five 20- to 30-minute training sessions of low
intensity per week
c. three to five 45- to 60-minute training sessions of low
intensity per week
d. five to six 60- to 90-minute training sessions of moderate
intensity per week

6 a 59. To improve maximal oxygen uptake, a frequency of _____ training sessions of

high intensity per week is recommended.
a. three to five 20–30 minute
b. five to six 20–30 minute
c. three to five 45–60 minute
d. five to six 45–60 minute

6 a 60. A routine that has been promoted as an effective way to improve health is at
least:
a. 30 minutes of moderate-intensity physical activity almost
daily.
b. 60 minutes of moderate-intensity physical activity almost
daily.
c. 90 minutes of moderate-intensity physical activity almost
daily.
d. 60–90 minutes of low-intensity physical activity almost daily.

7 d 61. Which of the following suggestions is most likely to enhance your exercise
compliance?
a. Be a chronic exerciser.
b. Always exercise in the same place.
c. Exercise whenever possible.
d. Conduct periodic assessments.
7 b 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.

7 a 63. After _____ of aerobic inactivity, the cardiorespiratory system starts to lose some
of its capacity.
a. 48 to 72 hours
b. one week
c. two weeks
d. four weeks

7 a 64. It has been estimated that _____ of aerobic training are completely 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

7 d 65. John stopped his daily 5-mile run for 10 weeks because of his broken ankle.
His doctor finally said that he can start running again. What should John do?
a. He should rest for at least another couple of weeks before he
runs again.
b. He should catch up on his lost exercises by running 6 miles
or more per day.
c. He should start with his regular daily 5-mile run as soon as
possible.
d. He should run 1 mile per day first and gradually increase the
distance.

Critical Thinking/Short Answer

LO# Question

2 66. Give some physiological reasons why aerobic exercise improves cardiorespiratory
endurance.

Answer: Oxygen is required by the aerobic system to burn substrates and produce energy. The
more aerobic metabolism is stressed, the more the oxygen delivery (cardiovascular) system is
stressed. Because oxygen delivery is the limiting factor in aerobic exercise, the heart, lungs,
and blood vessels are continually stimulated to adapt to a greater capacity.

3 67. What cardiorespiratory fitness test would be best to use for a person with chronic
knee problems?

Answer: From a practical standpoint, a test the person can perform. The 12-Minute Swim or
Astrand-Ryhming Tests are possibilities. None of the standard tests, however, would be valid to
compare the subject's data to normal-kneed persons. The test would have value as a test and
retest, to show improvement.
4 68. Estimate the caloric cost of the following activity: an individual who weighs 123.5
pounds runs 4.5 miles in 58 minutes (Table 6.9 is provided).

Answer: Each mile is about 1,600 meters, or four laps around a 400-meter (440-yard) track.
Four and a half miles then would be 7,200 meters (1,600 x 4.5). Therefore, 4.5 miles (7,200
meters) in 58 minutes represents a pace of 124.1 meters per minute (7,200 ÷ 58). Table 6.9
indicates an oxygen requirement (uptake) of about 28.5 mL/kg/min for a speed of 124.1
meters per minute. A weight of 123.5 pounds equals 56 kilograms (123.5 ÷ 2.2046). The oxygen
uptake in L/min now can be calculated by multiplying the value in mL/kg/min by body weight
in kg and dividing by 1,000. In our example, it is (28.5 x 56) ÷ 1,000 = 1.6 L/min. This oxygen
uptake in 58 minutes represents a total of 464 calories (1.6 x 5 x 58).

7 69. During what time of the day is it best to exercise?

Answer: Most importantly, the time that an individual can set aside for consistent exercise
training. This depends on when other important life duties occur and when exercise resources
are available. It is safer to exercise in moderate temperatures, so avoiding times of high or low
temperatures or going to climate-controlled environments is helpful. Exercise soon after eating
is also stressful on the digestive system, creates pain, and reduces efficiency of exercise-
supporting body systems.

Essay

LO# Question

1 70. Describe the benefits of cardiorespiratory endurance training in maintaining health

and well-being.

Answer: People can get by without high levels of strength and flexibility, but we cannot do
without a good cardiorespiratory system, facilitated by aerobic exercise. A poorly conditioned
heart, which has to pump more often just to keep a person alive, is subject to more wear and
tear than a well-conditioned heart. In situations that place strenuous demands on the heart,
such as doing yard work, lifting heavy objects or weights, or running to catch a bus, the
unconditioned heart may not be able to sustain the strain. Regular participation in
cardiorespiratory endurance activities also helps a person achieve and maintain recommended
body weight—the fourth component of health-related physical fitness.

2 71. Compare and contrast aerobic and anaerobic exercises.

Answer: Aerobic exercises ("with oxygen") help increase cardiorespiratory endurance.

Examples: walking, jogging, swimming, cycling, cross-country skiing, water aerobics, rope
skipping, and aerobics.
Anaerobic exercises ("without oxygen") do not stimulate improvements in the cardiorespiratory
system. They are high-intensity, short-lived bouts of exercise (2 to 3 minutes) when oxygen
cannot be delivered and utilized to produce energy. Examples: 100, 200, and 400 meters in
track and field; the 100 meters in swimming; gymnastics routines; and strength training.

3 72. 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 to 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.

6 73. List three advantages and three disadvantages of incorporating exercise into one's
lifestyle.

Answer: Answers will vary. Sample answer:

Advantages:
• It will make me feel better.
• I will lose weight.
• I will have more energy.
• It will lower my risk for chronic diseases.
Disadvantages:
• I don't want to take the time.
• I'm too out of shape.
• There's no good place to exercise.
• I don't have the willpower to do it.

6 74. Discuss the benefits of and differences between moderate-intensity and vigorous-
intensity exercise.

Answer: Vigorous-intensity programs yield higher improvements in VO 2max than moderate-

intensity programs. And higher levels of aerobic fitness are associated with lower
cardiovascular mortality, even when the duration of moderate-intensity activity is prolonged to
match the energy expenditure during a shorter vigorous-intensity effort. A recent review of
several clinical studies substantiated that vigorous-intensity 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.

7 75. What are some ways to help you change behavior and adhere to a lifetime exercise
program?

Answer: Set aside a regular time for exercise. Exercise early in the day. Select activities you
enjoy. Combine different activities. Use the proper equipment. 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. If a health problem arises, see a physician.

7 76. What is wrong with energy drinks?

Answer: Many popular energy drinks (e.g. Red Bull, SoBe Adrenaline Rush, Full Throttle, and
Rip It Energy Fuel) are high in sugar and calories. They also contain herbal extracts touted to
“boost” energy, increase overall energy metabolism, improve endurance, and lose weight.
Herbals are not regulated by the FDA and little is scientifically known of their benefits, if any.
High amounts of caffeine causes the body to excrete nutrients, including water, and
continually requires more (physical tolerance) to get the desired “high” the first can generated.
This “high” also can be psychologically addicting.
6 77. List some ways to enhance daily nonexercise activity thermogenesis (NEAT) and
reduce excessive sitting.

Answer: Stand as much as possible while working at home. Use a standing or a treadmill desk.
Use a stability ball for a chair at home or at the office. Hold walking conferences instead of
sitting meetings whenever feasible. Walk to a coworker’s office instead of sending an email or
using the telephone. Take 10 minute breaks each hour when doing steady sitting tasks. Park
farther from the destination when driving. Take the stairs instead of the elevator or escalator.
Consider walking when traveling distances less than a mile.