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4. Nonresponders, meaning those who show little to no improvements after exercise training, constitute more than 25
percent of exercise participants.
a. True
b. False
ANSWER: False
REFERENCES: Physical Fitness Assessment
LEARNING OBJECTIVES: LPFW.HOEG.17.6.1 - Define cardiorespiratory endurance and describe the benefits of
cardiorespiratory endurance training in maintaining health and well-being.
OTHER: Bloom’s: Remember
5. Normal heart rate ranges from about 40 beats per minute during resting conditions in trained athletes to 200 beats per
minute or higher during maximal exercise.
a. True
b. False
ANSWER: True
REFERENCES: Assessment of Cardiorespiratory Endurance
LEARNING OBJECTIVES: LPFW.HOEG.17.6.4 - Be able to interpret the results of cardiorespiratory endurance
assessments according to health fitness and physical fitness standards.
OTHER: Bloom’s: Remember
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Chapter 06 - Cardiorespiratory Endurance
7. Aerobic exercise must be rhythmic, be continuous, and involve the major muscle groups of the body.
a. True
b. False
ANSWER: True
REFERENCES: Fitness Benefits of Aerobic Activities
Guidelines for CR Exercise Prescription
LEARNING OBJECTIVES: LPFW.HOEG.17.6.6 - Explain the principles that govern cardiorespiratory exercise
prescription: intensity, mode, duration, frequency, volume, and rate of progression.
OTHER: Bloom’s: Understand
8. At moderate intensity, three vigorous exercise sessions per week can maintain cardiorespiratory fitness, although fewer
sessions are recommended.
a. True
b. False
ANSWER: False
REFERENCES: Fitness Benefits of Aerobic Activities
LEARNING OBJECTIVES: LPFW.HOEG.17.6.6 - Explain the principles that govern cardiorespiratory exercise
prescription: intensity, mode, duration, frequency, volume, and rate of progression.
OTHER: Bloom’s: Understand
9. METs are used to measure the frequency and duration of physical activity and exercise in multiples of the resting
metabolic rate.
a. True
b. False
ANSWER: False
REFERENCES: Fitness Benefits of Aerobic Activities
LEARNING OBJECTIVES: LPFW.HOEG.17.6.7 - Learn how to write a comprehensive cardiorespiratory exercise
prescription.
OTHER: Bloom’s: Apply
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: Guidelines for CR Exercise Prescription
LEARNING OBJECTIVES: LPFW.HOEG.17.6.6 - Explain the principles that govern cardiorespiratory exercise
prescription: intensity, mode, duration, frequency, volume, and rate of progression.
OTHER: Bloom’s: Understand
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
LEARNING OBJECTIVES: LPFW.HOEG.17.6.1 - Define cardiorespiratory endurance and describe the benefits of
cardiorespiratory endurance training in maintaining health and well-being.
OTHER: Bloom’s: Remember
12. Hypertension, chronic low back pain, and obesity are examples of which type of disease?
a. hyperkinetic
b. anaerobic
c. physiological
d. cardiorespiratory
e. hypokinetic
ANSWER: e
REFERENCES: Introduction
LEARNING OBJECTIVES: LPFW.HOEG.17.6.1 - Define cardiorespiratory endurance and describe the benefits of
cardiorespiratory endurance training in maintaining health and well-being.
OTHER: Bloom’s: Remember
13. Which measure applies to how effectively 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
REFERENCES: Basic Cardiorespiratory Physiology: A Quick Survey
LEARNING OBJECTIVES: LPFW.HOEG.17.6.1 - Define cardiorespiratory endurance and describe the benefits of
cardiorespiratory endurance training in maintaining health and well-being.
OTHER: Bloom’s: Understand
d. chin-up
e. bench press
ANSWER: c
REFERENCES: Aerobic and Anaerobic Exercise
LEARNING OBJECTIVES: LPFW.HOEG.17.6.2 - Define aerobic and anaerobic exercise, and give examples.
OTHER: Bloom’s: Apply
16. What component of red blood cells transports oxygen in the blood?
a. glucose
b. hemoglobin
c. mitochondria
d. triglyceride
e. alveoli
ANSWER: b
REFERENCES: Basic Cardiorespiratory Physiology: A Quick Survey
LEARNING OBJECTIVES: LPFW.HOEG.17.6.1 - Define cardiorespiratory endurance and describe the benefits of
cardiorespiratory endurance training in maintaining health and well-being.
OTHER: Bloom’s: Understand
17. 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
REFERENCES: Aerobic and Anaerobic Exercise
LEARNING OBJECTIVES: LPFW.HOEG.17.6.1 - Define cardiorespiratory endurance and describe the benefits of
cardiorespiratory endurance training in maintaining health and well-being.
OTHER: Bloom’s: Understand
b. VO2max
c. HRR
d. NEAT
e. RHR
ANSWER: b
REFERENCES: Aerobic and Anaerobic Exercise
LEARNING OBJECTIVES: LPFW.HOEG.17.6.1 - Define cardiorespiratory endurance and describe the benefits of
cardiorespiratory endurance training in maintaining health and well-being.
OTHER: Bloom’s: Understand
19. What training concept holds that genetics plays a major role in individual responses to exercise training and must be
considered when designing exercise programs?
a. workload principle
b. principle of individuality
c. principle of aerobic capacity
d. cardiac differential
e. arterial-venous oxygen difference
ANSWER: b
REFERENCES: Physical Fitness Assessment
LEARNING OBJECTIVES: LPFW.HOEG.17.6.7 - Learn how to write a comprehensive cardiorespiratory exercise
prescription.
OTHER: Bloom’s: Remember
20. Which term refers to the amount of oxygen removed from the vascular system?
a. aerobic capacity
b. metabolic difference
c. arterial-venous oxygen difference
d. maximal oxygen uptake
e. workload
ANSWER: c
REFERENCES: Assessment of Cardiorespiratory Endurance
LEARNING OBJECTIVES: LPFW.HOEG.17.6.1 - Define cardiorespiratory endurance and describe the benefits of
cardiorespiratory endurance training in maintaining health and well-being.
OTHER: Bloom’s: Understand
21. People whose fitness improves as a result of exercise training are known as ____.
a. durable
b. self-motivated
c. circulators
d. responders
e. athletes
ANSWER: d
REFERENCES: Physical Fitness Assessment
LEARNING OBJECTIVES: LPFW.HOEG.17.6.7 - Learn how to write a comprehensive cardiorespiratory exercise
prescription.
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Chapter 06 - Cardiorespiratory Endurance
22. Related primarily to age, the ____ heart rate starts to drop by about one beat per year beginning at about age 12.
a. submaximal
b. normal
c. minimal
d. physical
e. maximal
ANSWER: e
REFERENCES: Assessment of Cardiorespiratory Endurance
LEARNING OBJECTIVES: LPFW.HOEG.17.6.1 - Define cardiorespiratory endurance and describe the benefits of
cardiorespiratory endurance training in maintaining health and well-being.
OTHER: Bloom’s: Understand
23. What is a key difference between the maximal and submaximal tests for assessing cardiorespiratory 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: Assessment of Cardiorespiratory Endurance
LEARNING OBJECTIVES: LPFW.HOEG.17.6.3 - Be able to assess cardiorespiratory 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.
OTHER: Bloom’s: Understand
25. Which test is the best for estimating the VO2max of an overweight individual?
a. 1.5-Mile Run Test
b. Astrand-Ryhming Test
c. Step Test
d. 12-Minute Swim Test
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Chapter 06 - Cardiorespiratory Endurance
27. During aerobic exercise, the average person trains around ____ percent of VO2max.
a. 20
b. 30
c. 40
d. 50
e. 60
ANSWER: d
REFERENCES: Assessment of Cardiorespiratory Endurance
LEARNING OBJECTIVES: LPFW.HOEG.17.6.4 - Be able to interpret the results of cardiorespiratory endurance
assessments according to health fitness and physical fitness standards.
OTHER: Bloom’s: Remember
28. Which 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 ´ .60 = oxygen used
b. 3.52 ´ .40 = oxygen used
c. 3.5 / .40 = oxygen used
d. 3.5 ´ .60 = oxygen used
e. 3.5 / .60 = oxygen used
ANSWER: d
REFERENCES: Assessment of Cardiorespiratory Endurance
LEARNING OBJECTIVES: LPFW.HOEG.17.6.4 - Be able to interpret the results of cardiorespiratory endurance
assessments according to health fitness and physical fitness standards.
29. What is the first step in assessing your readiness for exercise?
a. Determine a time schedule.
b. Ask yourself, “Am I ready to start an exercise program?”
c. Locate the nearest gymnasium or fitness center.
d. Go to the doctor for a complete physical.
e. Ask yourself, “Do I need to lose weight?”
ANSWER: b
REFERENCES: Principles of CR Exercise Prescription
LEARNING OBJECTIVES: LPFW.HOEG.17.6.5 - Determine your readiness to start an exercise program.
OTHER: Bloom’s: Remember
30. Generally speaking, a vigorous exercise programs entails an intensity level above ____ percent of maximal capacity.
a. 25
b. 40
c. 60
d. 75
e. 90
ANSWER: c
REFERENCES: Guidelines for CR Exercise Prescription
LEARNING OBJECTIVES: LPFW.HOEG.17.6.6 - Explain the principles that govern cardiorespiratory exercise
prescription: intensity, mode, duration, frequency, volume, and rate of progression.
OTHER: Bloom’s: Remember
31. 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
REFERENCES: Guidelines for CR Exercise Prescription
LEARNING OBJECTIVES: LPFW.HOEG.17.6.6 - Explain the principles that govern cardiorespiratory exercise
prescription: intensity, mode, duration, frequency, volume, and rate of progression.
OTHER: Bloom’s: Remember
32. 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
REFERENCES: Guidelines for CR Exercise Prescription
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Chapter 06 - Cardiorespiratory Endurance
LEARNING OBJECTIVES: LPFW.HOEG.17.6.6 - Explain the principles that govern cardiorespiratory exercise
prescription: intensity, mode, duration, frequency, volume, and rate of progression.
OTHER: Bloom’s: Remember
33. 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
REFERENCES: Guidelines for CR Exercise Prescription
LEARNING OBJECTIVES: LPFW.HOEG.17.6.6 - Explain the principles that govern cardiorespiratory exercise
prescription: intensity, mode, duration, frequency, volume, and rate of progression.
OTHER: Bloom’s: Remember
36. Hot5, Endomondo, GymPact, and RunKeeper are examples of popular ____.
a. energy drinks
b. vigorous-intensity exercises
c. health and fitness apps
d. moderate-intensity exercises
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Chapter 06 - Cardiorespiratory Endurance
37. Which method of prescribing intensity of exercise uses phrases based on terminology common in physical activity
such as “somewhat hard” and “vigorous”?
a. H-PAPE scale
b. FITT scale
c. FITT app
d. TI test
e. CR training zone
ANSWER: a
REFERENCES: Guidelines for CR Exercise Prescription
LEARNING OBJECTIVES: LPFW.HOEG.17.6.7 - Learn how to write a comprehensive cardiorespiratory exercise
prescription.
OTHER: Bloom’s: Apply
38. Among other things, the activity you choose to improve your cardiorespiratory endurance should be based on ____.
a. your personal preferences and limitations
b. professional research
c. blogs on the subject
d. popularity of the exercise
e. your need to challenge yourself
ANSWER: a
REFERENCES: Guidelines for CR Exercise Prescription
LEARNING OBJECTIVES: LPFW.HOEG.17.6.5 - Determine your readiness to start an exercise program.
OTHER: Bloom’s: Understand
39. Jim’s cycling is his primary mode of training. Which test is best for assessing his VO2max?
a. bicycle test
b. treadmill test
c. 12-minute swim test
d. step test
e. running test
ANSWER: a
REFERENCES: Guidelines for CR Exercise Prescription
LEARNING OBJECTIVES: LPFW.HOEG.17.6.7 - Learn how to write a comprehensive cardiorespiratory exercise
prescription.
OTHER: Bloom’s: Understand
40. At 50 percent training intensity, the recommended duration of cardiorespiratory training for a reasonably conditioned
adult is ____ minutes per session.
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Chapter 06 - Cardiorespiratory Endurance
a. 15 to 20
b. no more than 45
c. about 30
d. about 60
e. no less than 90
ANSWER: d
REFERENCES: Guidelines for CR Exercise Prescription
LEARNING OBJECTIVES: LPFW.HOEG.17.6.6 - Explain the principles that govern cardiorespiratory exercise
prescription: intensity, mode, duration, frequency, volume, and rate of progression.
OTHER: Bloom’s: Understand
43. A warm-up consists of general calisthenics, mild ____ exercises, and walking/jogging/cycling for a few minutes at a
lower intensity than the actual target zone.
a. stretching
b. isometric
c. pulse-accelerating
d. mind-mood
e. anaerobic
ANSWER: a
REFERENCES: Guidelines for CR Exercise Prescription
LEARNING OBJECTIVES: LPFW.HOEG.17.6.6 - Explain the principles that govern cardiorespiratory exercise
Cengage Learning Testing, Powered by Cognero Page 11
Chapter 06 - Cardiorespiratory Endurance
44. Which term refers to your recommended training intensity range (as measured by exercise heart rate) to obtain
adequate cardiorespiratory endurance development?
a. aerobic capacity
b. cardiorespiratory training zone
c. H-PAPE
d. anaerobic threshold
e. training intensity
ANSWER: b
REFERENCES: Guidelines for CR Exercise Prescription
LEARNING OBJECTIVES: LPFW.HOEG.17.6.6 - Explain the principles that govern cardiorespiratory exercise
prescription: intensity, mode, duration, frequency, volume, and rate of progression.
OTHER: Bloom’s: Apply
45. Research indicates that people who spend most of their day ____ have a greater risk of dying prematurely from all
causes.
a. standing
b. sleeping
c. sitting
d. worrying
e. working
ANSWER: c
REFERENCES: Guidelines for CR Exercise Prescription
LEARNING OBJECTIVES: LPFW.HOEG.17.6.6 - Explain the principles that govern cardiorespiratory exercise
prescription: intensity, mode, duration, frequency, volume, and rate of progression.
OTHER: Bloom’s: Remember
48. 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
REFERENCES: Fitness Benefits of Aerobic Activities
LEARNING OBJECTIVES: LPFW.HOEG.17.6.9 - Assess your cardiorespiratory endurance.
OTHER: Bloom’s: Understand
49. 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
LEARNING OBJECTIVES: LPFW.HOEG.17.6.10 - Learn some ways to foster adherence to exercise.
OTHER: Bloom’s: Understand
50. Which term refers to the highest percentage of VO2max at which you can exercise for an extended time without
accumulating significant amounts of lactic acid that force you to slow down or stop?
a. aerobic capacity
b. cardiorespiratory training zone
c. H-PAPE
d. anaerobic threshold
e. training intensity
ANSWER: d
REFERENCES: Guidelines for CR Exercise Prescription
LEARNING OBJECTIVES: LPFW.HOEG.17.6.6 - Explain the principles that govern cardiorespiratory exercise
prescription: intensity, mode, duration, frequency, volume, and rate of progression.
OTHER: Bloom’s: Apply
Select the key term that is most associated with the description below. Each term is used only once.
a. frequency
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Chapter 06 - Cardiorespiratory Endurance
b. ATP
c. mitochondria
d. capillaries
e. HRR
f. MET
g. mode
h. oxygen uptake
i. H-PAPE
j. workload
REFERENCES: Basic Cardiorespiratory Physiology: A Quick Survey
Fitness Benefits of Aerobic Activities
LEARNING OBJECTIVES: LPFW.HOEG.17.6.1 - Define cardiorespiratory endurance and describe the benefits of
cardiorespiratory endurance training in maintaining health and well-being.
OTHER: Bloom’s: Apply
51. chemical compound that the body uses for immediate energy
ANSWER: b
Select the key term that is most associated with the description below. Each term is used only once.
a. frequency
b. ATP
c. mitochondria
d. capillaries
e. HRR
f. MET
g. mode
h. oxygen uptake
i. H-PAPE
j. workload
REFERENCES: Aerobic and Anaerobic Exercise
LEARNING OBJECTIVES: LPFW.HOEG.17.6.2 - Define aerobic and anaerobic exercise, and give examples.
OTHER: Bloom's: Apply
56. where the exchange of oxygen and carbon dioxide between blood and cells occurs
ANSWER: d
Select the key term that is most associated with the description below. Each term is used only once.
a. frequency
b. ATP
c. mitochondria
d. capillaries
e. HRR
f. MET
g. mode
h. oxygen uptake
i. H-PAPE
j. workload
REFERENCES: Guidelines for CR Exercise Prescription
LEARNING OBJECTIVES: LPFW.HOEG.17.6.5 - Determine your readiness to start an exercise program.
OTHER: Bloom’s: Apply
58. difference between maximal heart rate and resting heart rate
ANSWER: e
Select the key term that is most associated with the description below. Each term is used only once.
a. frequency
b. ATP
c. mitochondria
d. capillaries
e. HRR
f. MET
g. mode
h. oxygen uptake
i. H-PAPE
j. workload
REFERENCES: Guidelines for CR Exercise Prescription
LEARNING OBJECTIVES: LPFW.HOEG.17.6.6 - Explain the principles that govern cardiorespiratory exercise
prescription: intensity, mode, duration, frequency, volume, and rate of progression.
OTHER: Bloom’s: Apply
61. Compare and contrast aerobic and anaerobic exercises. Provide examples of each.
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Chapter 06 - Cardiorespiratory Endurance
ANSWER: Aerobic exercises increase CR endurance. Example includes 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.
REFERENCES: Aerobic and Anaerobic Exercise
LEARNING OBJECTIVES: LPFW.HOEG.17.6.2 - Define aerobic and anaerobic exercise, and give examples.
OTHER: Bloom’s: Analyze
62. Explain the concept of VO2max, specifically how it is measured and what factors affect it.
ANSWER: Cardiorespiratory endurance, cardiorespiratory fitness, or aerobic capacity is determined by
the maximal amount of oxygen the human body is able to utilize (the oxygen uptake) per
minute of physical activity (VO2max). This value can be expressed in liters per minute
(L/min) or milliliters per kilogram per minute (mL/kg/min). The relative value in mL/kg/min
is used most often because it considers total body mass (weight) in kilograms.
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.
REFERENCES: Assessment of Cardiorespiratory Endurance
LEARNING OBJECTIVES: LPFW.HOEG.17.6.1 - Define cardiorespiratory endurance and describe the benefits of
cardiorespiratory endurance training in maintaining health and well-being.
OTHER: Bloom’s: Analyze
63. 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
(e.g., wrist band, chest strap, clip on, arm band).
REFERENCES: Guidelines for CR Exercise Prescription
LEARNING OBJECTIVES: LPFW.HOEG.17.6.6 - Explain the principles that govern cardiorespiratory exercise
prescription: intensity, mode, duration, frequency, volume, and rate of progression.
OTHER: Bloom’s: Analyze
64. Discuss the reasons why a warm-up, a cool-down, and stretching are recommended as part of your exercise program.
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Chapter 06 - Cardiorespiratory Endurance
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.
65. 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, sitting behind a desk, sitting at a computer, reading, watching TV,
and lying 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 this daily activity, the issue at hand is your physical
stillness the rest of the day. Those 210 minutes translate 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: Guidelines for CR Exercise Prescription
LEARNING OBJECTIVES: LPFW.HOEG.17.6.6 - Explain the principles that govern cardiorespiratory exercise
prescription: intensity, mode, duration, frequency, volume, and rate of progression.
OTHER: Bloom’s: Analyze