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Principles and Labs For Physical Fitness 9Th Edition Hoeger Test Bank Full Chapter PDF
Principles and Labs For Physical Fitness 9Th Edition Hoeger Test Bank Full Chapter PDF
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
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 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.
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 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 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.
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 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 b 31. 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
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 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 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.
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).
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
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.
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.
6 74. Discuss the benefits of and differences between moderate-intensity and vigorous-
intensity exercise.
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.
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.
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valkoisia, tilavia ristikkorakennuksia vähäisimmälläkin pieneläjällä,
maalaiskirkkoja ja pitkiä rivejä hedelmäpuita teitten varsilla. Koko
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aidat.
*****
17.
— Minä myöskin!
Äiti oli ihmeissään siitä, että isä, joka muuten oli niin varovainen ja
harkitseva, nyt otti asian välittömämmin ja huolettomammin kuin hän
itse.
Niin tietysti. Yrjön mielipide merkitsi tässä kohden yhtä paljon kuin
heidän omansakin.
— Mutta muistatko, Yrjö, että nyt omistat kaikki yksin, vaan jos
hän tulee, saisi hänkin osansa?
— Niin, se ei merkitse yhtään mitään. Ajatelkaa mikä suuri
tapahtuma tämä sentään on! Heti menisin häntä vastaan.
Parin viikon perästä tuli sitten se pieni tyttö, oman maan lapsi! Ja
minkälainen hahtuva hän oli! Minkälainen utukarvainen untuva! Hän
oli miltei poispuhallettavissa — eikä juuri minkään näköinen.
Hiljainen ja ihmettelevä, arka ja kiitollinen. Hän janosi rakkautta ja
suli onnesta, kun hän sitä sai, ja oli ensi hetkestä niin herkkä
vaikutelmille, että hän oli ikäänkuin ympäristönsä hypnotisoima.
Yrjön entinen vuode oli tuotu alas vinniltä. Ja nyt lepäilivät Kirstin
valkoiset palmikot samoilla pieluksilla kuin kerran Yrjön
tasatukkainen pää. Liinakaapista oli otettu esille reikäompeleiset
lakanat ja tyynynpäälliset, isänäidin ompelemat, joille isä aikoinaan
oli laskettu hänen päivän valon nähtyänsä. Ne oli Yrjön vuoteeseen
laskettu ensimmäisen yön tervetuliaisiksi, ja nyt ne ottivat vastaan
pienen tyttölapsen. Iltasuutelon jälkeen hän heti nukkui kuin
vihdoinkin pesän löydettyään. Ja mummo oli tyttöä sylissään
tuuditellut ja matkan jälkeen viihdytellyt, kunnes se laskettiin omaan
pehmoiseen, lumivalkoiseen vuoteeseensa.
18.
Eräänä päivänä äiti luki Yrjölle kirjeen, jonka hän oli kirjoittanut ja
josta hän tahtoi tietää pojan mielipidettä. Yrjö teki silloin
huomautuksen jostakin lausunnasta, jonka hän ehdotti
muutettavaksi.
Isä ja äiti olivat poissa, ja mummo oli pannut ovensa kiinni, eivätkä
he uskaltaneet kertoa heille tuosta hurmaavasta Afrikanmatkasta
ennenkuin aikoja myöhemmin. Sillä silloin olisi heidät ehkä paha
perinyt, ja mitäs jos olisivat sairastuneet, niin olisi sanottu, että oma
syy!
Yrjö oli ainoa, joka heti sai siitä tietää. He juoksivat suoraa päätä
kuvaamaan hänelle seikkailuaan. Eivätkä he välittäneet vähääkään
siitä, että hän nosti sormensa ja oli olevinaan suuri. Sillä hän
ymmärsi heitä kuitenkin mainiosti.
Välistä näki hän ikkunastaan, miten Kirsti, Sirkka ja Eija juosta
lipittivät tien yli Lehtolaan. Silloin hän hymähti itsekseen, hyvin
tietäen, että heillä oli jotakin erikoisen hupaista mielessään.
Aina kun Kirsti tuli sinne tai kohtasi hänet tiellä, pani hän liikkeelle
parhaimman suomenkielensä ja sanoi aina samalla tavalla:
— Miten niin?
— Hän on koulussa vakava ja sulkeutunut — melkeinpä hiukan
jörö, ikäänkuin hän ei siellä erikoisesti viihtyisi. Mutta kotona hän
aina on loistavalla tuulella.
Koko tädin koti oli välistä yhtenä mylläkkänä, kun oli suuri ohjelma-
ilta ja talo lapsia täynnänsä. He täyttivät yläkerran ja alakerran ja
juoksivat portaissa ja muuttivat kuumeisella kiireellä pukuja tädin
omassa huoneessa. Ja se oli kaikki niin kauhean jännittävää, sillä
tädin tuttavat tulivat sitä sitten katsomaan.
Tietysti tahdottiin.