Fit & Well Core Concepts and Labs in Physical Fitness and Wellness 13Th Edition By Thomas Fahey – Te

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Description Fit & Well Core Concepts and Labs in Physical Fitness and Wellness 13Th Edition By Thomas Fahey – Test Bank Sample Questions Instant Download With Answers Chapter 3 Cardiorespiratory Endurance 1) What is one of the functions of the cardiorespiratory system?

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A) to boost the immune system B) to oxidize waste products C) to produce ATP D) to transport nutrients

Answer: D Page Ref: 62 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory System Learning Objective: Explain how the cardiorespiratory system works.

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2) Which type of circulation does the right side of the heart provide?

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A) systemic B) pulmonary C) cerebral

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D) extremity

Answer: B Page Ref: 62 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory System Learning Objective: Explain how the cardiorespiratory system works.

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3) To where does pulmonary circulation carry blood?

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A) lungs B) brain C) legs D) abdomen

Answer: A Page Ref: 62 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory System Learning Objective: Explain how the cardiorespiratory system works.

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4) What is the name for one of the two upper chambers of the heart that collect blood before passing it to the lower chambers?

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A) ventricle B) atrium C) septum D) valve

Answer: B Page Ref: 62 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory System Learning Objective: Explain how the cardiorespiratory system works.

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5) What is the largest artery in the body?

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A) carotid B) atria C) aorta D) coronary

Answer: C Page Ref: 63 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory System Learning Objective: Explain how the cardiorespiratory system works.

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6) What is the state of the heart during systole?

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A) resting B) contracting C) suffering an attack D) filling with blood

Answer: B Page Ref: 63 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory System Learning Objective: Explain how the cardiorespiratory system works.

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7) Approximately how many seconds does it take to circulate the total blood volume of a 150-pound person at rest?

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A) 10 B) 30 C) 60 D) 120

Answer: C Page Ref: 63 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory System Learning Objective: Explain how the cardiorespiratory system works.

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8) Which small blood vessels distribute blood throughout the body?

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A) venules B) arterioles C) capillaries D) vacuoles

Answer: C Page Ref: 64 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory System Learning Objective: Explain how the cardiorespiratory system works.

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9) What functions do the alveoli serve in the lungs?

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A) They ensure that air flows completely through the lungs.

B) They prevent dust and pollen from entering the lungs.

C) They help to expand and contract the lungs.

D) They allow for the exchange of carbon dioxide and oxygen.

Answer: D Page Ref: 64 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory System Learning Objective: Explain how the cardiorespiratory system works.

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10) Which large blood vessels branch off the aorta and supply the heart muscle with oxygenated blood?

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A) right and left venules B) right and left coronary arteries C) right and left capillaries D) right and left arteries

Answer: B Page Ref: 64 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory System Learning Objective: Explain how the cardiorespiratory system works.

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11) What is a typical resting heart rate for a healthy individual?

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A) 120 to 200 bpm B) 90 to 100 bpm C) 50 to 90 bpm D) 15 to 30 bpm

Answer: C Page Ref: 64 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory System; Heart Rate Learning Objective: Explain how the cardiorespiratory system works.

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12) Which of the following is an energy-containing nutrient?

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A) fat B) a vitamin C) water D) oxygen

Answer: A Page Ref: 65 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Energy Production Learning Objective: Explain how the cardiorespiratory system works.

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13) Into what substance do most carbohydrates break down during digestion?

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A) amino acid B) fatty acid C) glucose D) oxygen

Answer: C Page Ref: 65 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Energy Production Learning Objective: Explain how the cardiorespiratory system works.

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14) What is the storage form of carbohydrates in the liver, muscles, and kidneys?

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A) glucose B) glycogen C) adenosine triphosphate D) lactic acid

Answer: B Page Ref: 65 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Energy Production Learning Objective: Explain how the cardiorespiratory system works.

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15) If glycogen stores are full and the body’s immediate need for energy is met, what happens to the remaining glucose?

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A) It is converted to fat and stored in the body’s fatty tissues.

B) It is converted to glycogen and stored in the muscles.

C) It is converted to fat and stored in the muscles.

D) It is excreted from the body.

Answer: A Page Ref: 65 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Energy Production Learning Objective: Explain how the cardiorespiratory system works.

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16) Adenosine triphosphate (ATP) is the 1.

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A) building block of proteins.

B) stored form of glucose.

C) stored form of fats.

D) basic form of energy used by cells.

Answer: D Page Ref: 65 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Energy Production Learning Objective: Explain how the cardiorespiratory system works.

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17) Which activity primarily uses the immediate energy system?

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A) running a marathon B) weight lifting C) walking D) in-line skating

Answer: B Page Ref: 65 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Energy Systems Learning Objective: Explain how the cardiorespiratory system works.

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18) How long does the nonoxidative energy system typically provide energy?

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A) up to 3 seconds B) 10-120 seconds C) 3-5 minutes D) 5-60 minutes

Answer: B Page Ref: 66 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Energy Systems Learning Objective: Explain how the cardiorespiratory system works.

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19) Which structure in the oxidative energy system produces ATP? 1.

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A) alveoli B) capillaries C) mitochondria D) atria

Answer: C Page Ref: 66 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Energy Production

Learning Objective: Explain how the cardiorespiratory system works.

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20) When does the body utilize fat efficiently as a fuel?

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A) during periods of high-intensity activity B) during periods of mild, low-intensity activity C) during periods of intermittent activity D) during periods of short-term activity

Answer: B Page Ref: 67 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Energy Systems Learning Objective: Explain how the cardiorespiratory system works.

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21) How is maximal oxygen consumption (VO2max) defined?

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A) the highest rate of oxygen consumption that an individual is capable of during maximum physical effort 2.

B) the velocity of oxygen flowing through the blood during maximum physical effort 3.

C) the genetic pressure that defines the velocity of blood flow during maximum physical effort 4.

D) the multivariate system of maintaining blood pressure during maximum physical effort

Answer: A Page Ref: 67

Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Energy Systems Learning Objective: Explain how the cardiorespiratory system works.

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22) Which response occurs immediately when one exercises?

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A) less blood flow to the skin B) decreased ventilation (breathing) C) decreased blood flow to the liver D) increased heart rate

Answer: D Page Ref: 68 Section: Benefits of Cardiorespiratory Endurance Exercise Topic: Heart Rate; Cardiorespiratory Fitness Benefits Learning Objective: Identify benefits of cardiorespiratory exercise.

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23) What is an immediate effect of cardiorespiratory endurance exercise?

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A) decreased blood flow to the brain B) decreased stroke volume C) increased systolic blood pressure D) decreased oxygen transport

Answer: C

Page Ref: 68 Section: Benefits of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory Fitness Benefits Learning Objective: Identify benefits of cardiorespiratory exercise.

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24) What is a long-term effect of regular cardiorespiratory exercise in young adults?

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A) increased heart cavity size B) increasedresting heart rate C) increased platelet stickiness D) increased body fat

Answer: A Page Ref: 68 Section: Benefits of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory Fitness Benefits Learning Objective: Identify benefits of cardiorespiratory exercise.

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25) What happens to the resting heart rate as a result of regular endurance exercise?

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A) It is up to 10 beats per minute lower.

B) It is 10 to 20 beats per minute lower.

C) It is up to 10 beats per minute higher.

D) It is 10 to 20 beats per minute higher.

Answer: B Page Ref: 68 Section: Benefits of Cardiorespiratory Endurance Exercise Topic: Heart Rate; Cardiorespiratory Fitness Benefits Learning Objective: Identify benefits of cardiorespiratory exercise.

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26) Which of the following does endurance exercise reduce?

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A) HDL levels B) blood pressure C) blood volume D) levels of neurotransmitters

Answer: B Page Ref: 68 Section: Benefits of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory Fitness Benefits Learning Objective: Identify benefits of cardiorespiratory exercise.

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27) How does regular endurance exercise reduce the risk of type 2 diabetes?

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A) It stores excess sugar.

B) It improves control of blood sugar.

C) It decreases insulin sensitivity.

D) It increases levels of body fat.

Answer: B Page Ref: 69 Section: Benefits of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory Fitness Benefits Learning Objective: Identify benefits of cardiorespiratory exercise.

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28) How does the VO2max of a sedentary college student compare to an older athlete?

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A) The sedentary student has much higher VO2max.

B) The sedentary student has about the same VO2max.

C) The sedentary student has much lower VO2max.

D) The sedentary student has dangerously low VO2max.

Answer: B Page Ref: 70 Section: Benefits of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory Fitness Benefits; Exercise and Aging Learning Objective: Identify benefits of cardiorespiratory exercise.

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29) What effect does regular moderate endurance exercise have on a person?

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A) It increases production of free radicals.

B) It reduces the risk of dementia.

C) It increases triglyceride levels.

D) It reduces the size of mitochondria.

Answer: B Page Ref: 70 Section: Benefits of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory Fitness Benefits; Exercise and Aging Learning Objective: Identify benefits of cardiorespiratory exercise.

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30) How does regular endurance exercise contribute to better control of body fat?

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A) It decreases calorie requirements.

B) It decreases daily energy expenditure.

C) It increases calorie intake.

D) It increases daily calorie expenditure.

Answer: D Page Ref: 70 Section: Benefits of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory Fitness Benefits Learning Objective: Identify benefits of cardiorespiratory exercise.

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31) What is the best way to offset cardiovascular stress caused by strength training?

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A) cardiorespiratory endurance exercise B) more strength training exercise

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C) flexibility exercise D) sedentary exercise

Answer: A Page Ref: 71 Section: Benefits of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory Fitness Benefits Learning Objective: Identify benefits of cardiorespiratory exercise.

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32) Which one of the following instructions for monitoring your exercise heart rate is correct?

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A) Count your pulse for one minute.

B) Press firmly on the carotid artery.

C) Use your thumb, not one or more of your fingers.

D) Count the pulse for 15 seconds and multiply by 4.

Answer: D Page Ref: 72-73 Section: Assessing Cardiorespiratory Fitness Topic: Heart Rate; Assessing Cardiorespiratory Fitness Learning Objective: Describe how to assess cardiorespiratory fitness.

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33) Which is the most important exercise factor for achieving training effects?

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A) time (duration)

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B) repetition C) frequency D) intensity

Answer: D Page Ref: 74 Section: Developing a Cardiorespiratory Endurance Program Topic: Cardiorespiratory Endurance Program Planning; Intensity Learning Objective: Explain how to create a cardiorespiratory fitness plan.

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34) What percentage of the maximum heart rate is an appropriate target heart rate zone for an average individual?

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A) between 35% and 55% B) between 55% and 70% C) between 65% and 90% D) between 80% and 95%

Answer: C Page Ref: 75 Section: Assessing Cardiorespiratory Fitness Topic: Heart Rate; Cardiorespiratory Fitness Learning Objective: Describe how to assess cardiorespiratory fitness.

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35) In addition to pulse counting, how can one monitor exercise intensity?

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A) ratings of perceived exertion B) time of exercise C) 1-mile walk test D) frequency of training

Answer: A Page Ref: 76 Section: Developing a Cardiorespiratory Endurance Program Topic: Assessing Cardiorespiratory Fitness; Intensity Learning Objective: Describe how to assess cardiorespiratory fitness.

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36) On what does the recommended time (duration) of an endurance training workout depend?

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A) frequency B) specificity C) intensity D) mode

Answer: C Page Ref: 77 Section: Developing a Cardiorespiratory Endurance Program Topic: Cardiorespiratory Endurance Program Planning; Intensity; Time Learning Objective: Describe how to assess cardiorespiratory fitness.

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37) Which activity is not an example of a cardiorespiratory endurance exercise?

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A) fast walking 2.

B) cycling 3.

C) push-ups 4.

D) swimming

Answer: C Page Ref: 77 Section: Developing a Cardiorespiratory Endurance Program Topic: Cardiorespiratory Endurance Program Planning; Fitness Activities Learning Objective: Describe how to assess cardiorespiratory fitness.

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38) Which statement is true regarding warm-up sessions?

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A) Warm-up activities are usually of high intensity.

B) Warm-up sessions can enhance performance and reduce injuries.

C) Warm-up activities should be twice as long as the main portion of the workout.

D) Warm-up sessions should focus on muscles that will not be used during the exercise.

Answer: B Page Ref: 78 Section: Developing a Cardiorespiratory Endurance Program Topic: Injury Prevention; Warm-Up Learning Objective: Identify ways to prevent and treat injury.

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39) Why is cooling down after exercise important?

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A) It boosts oxygen consumption.

B) It spreads protective fluid within the joints.

C) It restores circulation to its normal resting condition.

D) It maintains blood flow to the extremities.

Answer: C Page Ref: 78 Section: Developing a Cardiorespiratory Endurance Program Topic: Injury Prevention; Cool-Down Learning Objective: Identify ways to prevent and treat injury.

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40) What should a beginner do during the initial phase of an exercise program?

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A) Exercise at the low end of the target heart rate range.

B) Exercise at the high end of the target heart rate range.

C) Perform short but intense bouts of activity.

D) Exercise five to seven days per week.

Answer: A Page Ref: 78 Section: Developing a Cardiorespiratory Endurance Program Topic: Heart Rate; Injury Prevention Learning Objective: Identify ways to prevent and treat injury.

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41) Which is true of high-intensity interval training (HIIT)?

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A) It involves 4 to 10 repetitions of an exercise, with breaks of 1 to 3 minutes between repetitions.

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B) It involves 4 to 8 repetitions of an exercise, with breaks of 3 to 5 minutes between repetitions.

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C) It involves 2 to 4 repetitions of an exercise, with breaks of 3 to 5 minutes between repetitions.

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D) It involves 2 to 4 repetitions of an exercise, with breaks of 1 to 3 minutes between repetitions.

Answer: B Page Ref: 79 Section: Developing a Cardiorespiratory Endurance Program Topic: High-Intensity Programs; Interval Training Learning Objective: Explain how to create a cardiorespiratory fitness plan.

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42) Taking part in multiple types of endurance activities is called 1.

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A) super-intensity interval training.

B) high-intensity interval training.

C) cross-training.

D) multi-training.

Answer: C Page Ref: 80 Section: Developing a Cardiorespiratory Endurance Program Topic: Cardiorespiratory Endurance Program Planning; Injury Prevention

Learning Objective: Explain how to create a cardiorespiratory fitness plan.

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43) How can people avoid significant heat stress when working out?

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A) Perform intense workouts with long durations.

B) Wear clothes that allow heat to dissipate.

C) Avoid water before exercising.

D) Shorten the cool-down period.

Answer: B Page Ref: 82 Section: Exercise Safety and Injury Prevention Topic: Injury Prevention; Exercise Clothing; Hot Weather/Heat Stress Learning Objective: Identify ways to prevent and treat injury.

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44) Which term refers to excessive loss of body fluid?

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A) dehydration B) heat cramps C) heat exhaustion D) heatstroke

Answer: A Page Ref: 82 Section: Exercise Safety and Injury Prevention

Topic: Injury Prevention; Dehydration Learning Objective: Identify ways to prevent and treat injury.

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45) During exercise in the heat, which problem is associated with muscle fatigue?

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A) dehydration B) heat cramps C) heat exhaustion D) heatstroke

Answer: B Page Ref: 82 Section: Exercise Safety and Injury Prevention Topic: Injury Prevention; Hot Weather/Heat Stress Learning Objective: Identify ways to prevent and treat injury.

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46) Which problem causes the brain’s temperature regulatory center to fail?

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A) dehydration B) heat cramps C) heat exhaustion D) heatstroke

Answer: D Page Ref: 83

Section: Exercise Safety and Injury Prevention Topic: Injury Prevention; Hot Weather/Heat Stress Learning Objective: Identify ways to prevent and treat injury.

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47) Which problem requires immediate medical attention?

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A) dehydration B) heat cramps C) heat exhaustion D) heatstroke

Answer: D Page Ref: 83 Section: Exercise Safety and Injury Prevention Topic: Hot Weather/Heat Stress; Injury Treatment Learning Objective: Identify ways to prevent and treat injury.

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48) What results when heat loss exceeds the body’s ability to warm itself?

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A) frostbite B) hypothermia C) wind chill D) oxidation

Answer: B Page Ref: 83

Section: Exercise Safety and Injury Prevention Topic: Injury Prevention; Cold Weather Learning Objective: Identify ways to prevent and treat injury.

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49) What is a recommended treatment of minor soft tissue injuries, such as bruises?

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A) staying active B) stretching C) massage D) ice

Answer: D Page Ref: 84 Section: Exercise Safety and Injury Prevention Topic: Injury Treatment Learning Objective: Identify ways to prevent and treat injury.

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50) Which type of injury should be treated with R-I-C-E (rest, ice, compression, elevation)?

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A) sore knee B) blisters C) heatstroke D) heat cramps

Answer: A

Page Ref: 84 Section: Exercise Safety and Injury Prevention Topic: Injury Treatment Learning Objective: Identify ways to prevent and treat injury.

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51) Which is included in the guidelines for preventing exercise injuries?

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A) exercising through illnesses or fatigue B) avoiding or minimizing high-impact activities C) gradually decreasing the intensity of your workouts D) stretching until pain occurs

Answer: B Page Ref: 85 Section: Exercise Safety and Injury Prevention Topic: Injury Prevention Learning Objective: Identify ways to prevent and treat injury.

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52) The venae cavae is the largest artery in the body.

Answer: FALSE Page Ref: 63

Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory System Learning Objective: Explain how the cardiorespiratory system works.

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53) Blood pressure is greater during systole than during diastole.

Answer: TRUE Page Ref: 63 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory System Learning Objective: Explain how the cardiorespiratory system works.

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54) When a cell needs energy, it first breaks down the chemical glycogen.

Answer: FALSE Page Ref: 65 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Energy Production Learning Objective: Explain how the cardiorespiratory system works.

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55) The energy system that uses ATP and creatine phosphate fuels the body for long exercise sessions.

Answer: FALSE Page Ref: 65-66 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Energy Systems Learning Objective: Explain how the cardiorespiratory system works.

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56) The nonoxidative (anaerobic) energy system is used for high-intensity activities lasting about 10 seconds to 2 minutes.

Answer: TRUE Page Ref: 66 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Energy Systems; Intensity Learning Objective: Explain how the cardiorespiratory system works.

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57) Improved fitness allows you to exercise at higher intensities before the abrupt buildup of metabolic acids referred to as the lactate threshold.

Answer: TRUE Page Ref: 66 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Energy Systems Learning Objective: Explain how the cardiorespiratory system works.

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58) During short, high-intensity activities, fat is the favored fuel.

Answer: FALSE Page Ref: 67 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Energy Systems; Intensity Learning Objective: Explain how the cardiorespiratory system works.

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59) Fit individuals use a greater proportion of fat as fuel.

Answer: TRUE

Page Ref: 67 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Energy Systems Learning Objective: Explain how the cardiorespiratory system works.

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60) Your body can use only one energy system at a time.

Answer: FALSE Page Ref: 67 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Energy Systems Learning Objective: Explain how the cardiorespiratory system works.

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61) Blood flow to the skin decreases during exercise.

Answer: FALSE Page Ref: 68 Section: Benefits of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory Fitness Benefits

Learning Objective: Identify benefits of cardiorespiratory exercise.

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62) People who are fit have a higher resting heart rate than people who are unfit.

Answer: FALSE Page Ref: 68 Section: Benefits of Cardiorespiratory Endurance Exercise Topic: Heart Rate; Cardiorespiratory Fitness Benefits Learning Objective: Identify benefits of cardiorespiratory exercise.

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63) Exercise can help prevent cell damage caused by free radicals.

Answer: TRUE Page Ref: 69 Section: Benefits of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory Fitness Benefits Learning Objective: Identify benefits of cardiorespiratory exercise.

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64) Cardiovascular endurance exercise increases levels of low-density lipoproteins (LDL).

Answer: FALSE Page Ref: 69 Section: Benefits of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory Fitness Benefits Learning Objective: Identify benefits of cardiorespiratory exercise.

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65) Exercise reduces levels of high blood pressure.

Answer: TRUE Page Ref: 69 Section: Benefits of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory Fitness Benefits Learning Objective: Identify benefits of cardiorespiratory exercise.

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66) Regular endurance exercise helps protect against the development of the most common type of diabetes.

Answer: TRUE Page Ref: 69 Section: Benefits of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory Fitness Benefits Learning Objective: Identify benefits of cardiorespiratory exercise.

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67) Exercisers should plan 15 to 60 minutes of aerobic exercise after each strength training session to offset cardiovascular stress caused by strength training.

Answer: TRUE Page Ref: 71 Section: Benefits of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory Endurance Program Planning; Injury Prevention Learning Objective: Identify benefits of cardiorespiratory exercise.

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68) Regular endurance exercise lessens anxiety, depression, and stress.

Answer: TRUE Page Ref: 72

Section: Benefits of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory Fitness Benefits Learning Objective: Identify benefits of cardiorespiratory exercise.

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69) A fast time and a low heart rate during the 1-mile walk test indicate a high level of cardiorespiratory endurance.

Answer: TRUE Page Ref: 72 Section: Assessing Cardiorespiratory Fitness Topic: Heart Rate; Assessing Cardiorespiratory Fitness Learning Objective: Describe how to assess cardiorespiratory fitness.

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70) Endurance exercise training can improve maximal oxygen consumption up to 50 percent in most people.

Answer: FALSE Page Ref: 74 Section: Developing a Cardiorespiratory Endurance Program Topic: Cardiorespiratory Fitness Benefits Learning Objective: Identify benefits of cardiorespiratory exercise.

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71) Frequency is the most important factor in achieving training effects.

Answer: FALSE Page Ref: 74 Section: Developing a Cardiorespiratory Endurance Program Topic: Cardiorespiratory Endurance Program Planning; Frequency Learning Objective: Explain how to create a cardiorespiratory fitness plan.

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72) Your target heart rate zone is from 50 percent to 70 percent of your maximum heart rate.

Answer: FALSE Page Ref: 75 Section: Developing a Cardiorespiratory Endurance Program Topic: Heart Rate Learning Objective: Explain how to create a cardiorespiratory fitness plan.

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73) The “talk test” may be used to monitor exercise intensity.

Answer: TRUE Page Ref: 76 Section: Developing a Cardiorespiratory Endurance Program Topic: Assessing Cardiorespiratory Fitness; Intensity Learning Objective: Describe how to assess cardiorespiratory fitness.

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74) The total time (duration) of cardiorespiratory endurance exercise should be 20 to 60 minutes.

Answer: TRUE Page Ref: 77 Section: Developing a Cardiorespiratory Endurance Program Topic: Cardiorespiratory Endurance Program Planning; Time Learning Objective: Explain how to create a cardiorespiratory fitness plan.

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75) Static stretching should be part of the pre-exercise warm-up to help prevent injury.

Answer: FALSE Page Ref: 78 Section: Developing a Cardiorespiratory Endurance Program Topic: Injury Prevention; Warm-Up Learning Objective: Explain how to create a cardiorespiratory fitness plan.

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76) Urine color is a good indicator of how hydrated a person is.

Answer: TRUE Page Ref: 82 Section: Exercise Safety and Injury Prevention Topic: Injury Prevention; Dehydration Learning Objective: Identify ways to prevent and treat injury.

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77) For exercise sessions lasting more than 60 minutes, a sports drink is recommended as a fluid replacement.

Answer: TRUE Page Ref: 82

Section: Exercise Safety and Injury Prevention Topic: Injury Prevention; Dehydration Learning Objective: Identify ways to prevent and treat injury.

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78) Heat cramps occur primarily as a result of the depletion of sodium and potassium from muscles.

Answer: FALSE Page Ref: 82 Section: Exercise Safety and Injury Prevention Topic: Injury Prevention; Hot Weather/Heat Stress Learning Objective: Identify ways to prevent and treat injury.

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79) Heatstroke requires emergency medical treatment.

Answer: TRUE Page Ref: 83 Section: Exercise Safety and Injury Prevention Topic: Injury Prevention; Hot Weather/Heat Stress Learning Objective: Identify ways to prevent and treat injury.

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80) The freezing of body tissues is called hypothermia.

Answer: FALSE Page Ref: 83 Section: Exercise Safety and Injury Prevention Topic: Cold Weather Learning Objective: Identify ways to prevent and treat injury.

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81) In treating a soft tissue injury, ice should not be left on one spot for more than 20 minutes.

Answer: TRUE Page Ref: 84 Section: Exercise Safety and Injury Prevention Topic: Injury Treatment Learning Objective: Identify ways to prevent and treat injury.

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82) The best treatment for a blister is to pop it, remove the skin covering the blister, and cover it with a bandage.

Answer: FALSE Page Ref: 84 Section: Exercise Safety and Injury Prevention Topic: Injury Treatment Learning Objective: Identify ways to prevent and treat injury.

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83) Describe how blood is pumped and circulated through the body. Include the roles of the four chambers of the heart, the major blood vessels leading in and out of the heart and lungs, and the arteries, capillaries, and veins found in the body.

Answer: Answers will vary.

Page Ref: 62-64 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory System Learning Objective: Explain how the cardiorespiratory system works.

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84) List and describe the three energy systems, including their fuel and rate of ATP production. For each, provide two examples of an activity for which that system would be the predominant energy source.

Answer: Answers will vary.

Page Ref: 65-67 Section: Basic Physiology of Cardiorespiratory Endurance Exercise Topic: Energy Systems Learning Objective: Explain how the cardiorespiratory system works.

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85) Describe at least five benefits of cardiorespiratory endurance exercise.

Answer: Answers will vary.

Page Ref: 67-72 Section: Benefits of Cardiorespiratory Endurance Exercise Topic: Cardiorespiratory Fitness Benefits Learning Objective: Identify benefits of cardiorespiratory exercise.

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86) Create two sample programs to develop cardiorespiratory endurance. One program should be for a beginning exerciser and the other program should be for a more fit individual. For each, show the incorporation of the FITT-VP principle.

Answer: Answers will vary.

Page Ref: 74-80

Section: Developing a Cardiorespiratory Endurance Program Topic: Cardiorespiratory Endurance Program Planning; Fitness Program Design; FITT-VP Principle Learning Objective: Explain how to create a cardiorespiratory fitness plan.

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87) List at least three benefits of warming up before exercise and cooling down after exercise. Give at least two examples each of appropriate warm-up and cool-down activities.

Answer: Answers will vary.

Page Ref: 78 Section: Developing a Cardiorespiratory Endurance Program Topic: Injury Prevention; Warm-Up; Cool-Down Learning Objective: Identify ways to prevent and treat injury.

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88) Give at least three strategies for exercising in hot weather and three strategies for exercising in cold weather. For hot weather exercise, include a description of appropriate fluid consumption.

Answer: Answers will vary.

Page Ref: 80-83 Section: Exercise Safety and Injury Prevention

Topic: Injury Prevention; Hot Weather/Heat Stress; Cold Weather Learning Objective: Identify ways to prevent and treat injury.

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89) Ahmed runs distance events for his dorm’s intramural track team. While running this week, he stepped on a rock and twisted his ankle. What is the suggested treatment for managing this type of soft tissue injury?

Answer: Answers will vary.

Page Ref: 84 Section: Exercise Safety and Injury Prevention Topic: Injury Treatment Learning Objective: Identify ways to prevent and treat injury.

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Fit & Well (Fahey), 13e Chapter 5 Flexibility and Low-Back Health 1) Upon what does static flexibility depend?

1.

2.

3.

4.

A) length of the muscles B) looseness of the ligaments C) muscular strength D) structure of a joint

Answer: D Page Ref: 148 Section: Types of Flexibility

Topic: Flexibility Learning Objective: Explain factors that affect flexibility.

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2) Which activity best demonstrates dynamic flexibility?

1.

2.

3.

4.

A) touching your toes B) performing a split C) pitching a softball D) side lunges

Answer: C Page Ref: 148 Section: Types of Flexibility Topic: Flexibility Learning Objective: Explain factors that affect flexibility.

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3) What determines flexibility?

1.

2.

3.

4.

A) heredity B) mitochondria C) ligament length D) muscle strength

Answer: A Page Ref: 148 Section: What Determines Flexibility?

Topic: Flexibility; Genetics Learning Objective: Explain factors that affect flexibility.

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4) What are joint capsules?

1.

2.

3.

4.

A) yellow fibers that make connective tissue flexible B) sense organs in muscles that initiate nerve signals C) semielastic structures that surround major joints D) white fibers that provide support in connective tissue

Answer: C Page Ref: 148 Section: What Determines Flexibility?

Topic: Joints Learning Objective: Explain factors that affect flexibility.

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5) What are the two principal types of connective tissue in a muscle?

1.

2.

3.

4.

A) collagen and myofibrils B) myofibrils and elastin C) myofibrils and disks D) elastin and collagen

Answer: D Page Ref: 149

Section: What Determines Flexibility?

Topic: Connective Tissues Learning Objective: Explain factors that affect flexibility.

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6) What are the yellow fibers that make connective tissue flexible?

1.

2.

3.

4.

A) collagen B) elastin C) titin D) stretch receptors

Answer: B Page Ref: 149 Section: What Determines Flexibility?

Topic: Connective Tissues Learning Objective: Explain factors that affect flexibility.

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7) Which is a proprioceptor?

1.

A) collagen 2.

B) elastin 3.

C) a nerve D)titin

Answer: C

Page Ref: 149 Section: What Determines Flexibility?

Topic: Nervous System Regulation Learning Objective: Explain factors that affect flexibility.

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8) What is one likely outcome of good flexibility?

1.

2.

3.

4.

A) decreased sports performance B) an increased number of injuries C) improved body composition D) a lower risk of sport injuries

Answer: D Page Ref: 149 Section: Benefits of Flexibility Topic: Flexibility Benefits Learning Objective: Identify the benefits of flexibility.

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9) What is one benefit of stretching?

1.

2.

3.

4.

A) It allows muscles to lengthen.

B) It prevents overuse injuries.

C) It increases muscle endurance.

D) It makes connective tissue brittle.

Answer: A

Page Ref: 149 Section: What Determines Flexibility?

Topic: Flexibility Benefits Learning Objective: Identify the benefits of flexibility.

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10) Which benefit comes with flexibility?

1.

2.

3.

4.

A) increased muscle endurance B) prevention of overuse injuries C) improved energy production D) prevention of muscle strains

Answer: D Page Ref: 149 Section: Benefits of Flexibility Topic: Flexibility Benefits Learning Objective: Identify the benefits of flexibility.

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11) What is the long-term lengthening of connective tissues called?

1.

2.

3.

4.

A) plastic elongation B) elastin damage C) structural flexibility D) elastic elongation

Answer: A Page Ref: 149 Section: What Determines Flexibility?

Topic: Connective Tissues Learning Objective: Explain factors that affect flexibility.

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12) Which test is used to determine the flexibility of muscles in the hamstrings?

1.

2.

3.

4.

A) a static stretch test B) a sit-and-reach test C) a dynamic stretch test D) a ballistic stretch test

Answer: B Page Ref: 151 Section: Assessing Flexibility Topic: Assessing Flexibility Learning Objective: Describe how to assess flexibility.

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13) Which of the following results from poor posture?

1.

2.

3.

4.

A) structural body changes B) greater flexibility C) osteoporosis D) increased blood pressure

Answer: A Page Ref: 151 Section: Benefits of Flexibility Topic: Flexibility Benefits Learning Objective: Identify the benefits of flexibility.

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14) According to the American College of Sports Medicine (ACSM), how many days a week should one perform stretching exercises?

1.

2.

3.

4.

A) at least 2 or 3 B) at least 3 or 4 C) at least 4 or 5 D) at least 5 or 6

Answer: A Page Ref: 151 Section: Creating a Successful Program to Develop Flexibility Topic: FITT-VP Principle Learning Objective: Explain how to create a flexibility program.

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15) How many repetitions of a stretch should you do during a stretching session?

1.

2.

3.

A) 1 B) 2 to 4 C) 5 to 6

4.

D) at least 10

Answer: B Page Ref: 152 Section: Creating a Successful Program to Develop Flexibility Topic: FITT-VP Principle Learning Objective: Explain how to create a flexibility program.

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16) Which stretching technique do experts recommend for general fitness?

1.

2.

3.

4.

A) static stretching B) ballistic stretching C) proprioceptive neuromuscular facilitation D) passive stretching

Answer: A Page Ref: 152 Section: Creating a Successful Program to Develop Flexibility Topic: Stretching Learning Objective: List exercises to increase flexibility.

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17) Why are ballistic stretches considered dangerous?

1.

A) They may cause a muscle to relax.

2.

3.

4.

B) They may stimulate a muscular contraction during a stretch.

C) They do not increase flexibility.

D) They do not trigger action by stretch receptors.

Answer: B Page Ref: 152 Section: Creating a Successful Program to Develop Flexibility Topic: Stretching Learning Objective: List exercises to increase flexibility.

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18) Which stretching technique is most commonly associated with injury?

1.

2.

3.

4.

A) static stretching B) ballistic stretching C) proprioceptive neuromuscular facilitation D) active stretching

Answer: B Page Ref: 152 Section: Creating a Successful Program to Develop Flexibility Topic: Stretching Learning Objective: List exercises to increase flexibility.

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19) What is the focus of dynamic stretching?

1.

2.

3.

4.

A) maximally relaxing the muscle spindles B) functionally based movements C) PNF movements D) proprioceptive neuromuscular facilitation

Answer: B Page Ref: 152-153 Section: Creating a Successful Program to Develop Flexibility Topic: Stretching Learning Objective: Explain how to create a flexibility program.

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20) What type of stretching features contracting a muscle prior to stretching?

1.

2.

3.

4.

A) active stretching B) passive stretching C) ballistic stretching D) proprioceptive neuromuscular facilitation

Answer: D Page Ref: 153 Section: Creating a Successful Program to Develop Flexibility Topic: Stretching Learning Objective: List exercises to increase flexibility.

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21) Which is an essential component of safe passive stretching?

1.

2.

3.

4.

A) rapid movement B) heavy resistance C) extreme flexibility D) good communication with one’s partner

Answer: D Page Ref: 153 Section: Creating a Successful Program to Develop Flexibility Topic: Stretching Learning Objective: Explain how to create a flexibility program.

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22) What is a disadvantage of active stretching?

1.

2.

3.

4.

A) It takes a long time to perform each stretch.

B) It has a very high risk of injury.

C) It may not produce a sufficient stretch.

D) It requires a partner.

Answer: C Page Ref: 153 Section: Creating a Successful Program to Develop Flexibility Topic: Stretching Learning Objective: Explain how to create a flexibility program.

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23) What is considered one of the safest stretching techniques?

1.

2.

3.

4.

A) inactive stretching B) active static stretching C) isotonic stretching D) ballistic stretching

Answer: B Page Ref: 153 Section: Creating a Successful Program to Develop Flexibility Topic: Stretching Learning Objective: List exercises to increase flexibility.

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24) The modified hurdler stretch targets which muscles?

1.

2.

3.

4.

A) core B) hamstrings C) inner thigh D) calf

Answer: B Page Ref: 157 Section: Exercises to Improve Flexibility: A Sample Program Topic: Flexibility Exercises Learning Objective: Describe how to assess flexibility.

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25) What is most likely to cause back pain?

1.

2.

3.

4.

A) injury to the hip B) weak muscles C) increased flexibility D) upright posture

Answer: B Page Ref: 158 Section: Preventing and Managing Low-Back Pain Topic: Causes of Back Pain Learning Objective: Describe the causes of lower-back pain and how it can be managed.

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26) Which of the following best describes a function of the spinal column?

1.

2.

3.

4.

A) It is an attachment site for internal organs.

B) It is an attachment site for the spinal cord.

C) It provides protection of tendons and ligaments.

D) It provides structural support for the body.

Answer: D Page Ref: 158 Section: Preventing and Managing Low-Back Pain Topic: Causes of Back Pain; Spine Learning Objective: Describe the causes of lower-back pain and how it can be managed.

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27) What structures absorb and disperse stress on the spine?

1.

2.

3.

4.

A) nerve roots B) vertebral arches C) intervertebral disks D) spinal curves

Answer: C Page Ref: 158 Section: Preventing and Managing Low-Back Pain Topic: Spine Learning Objective: Describe the causes of lower-back pain and how it can be managed.

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28) What muscles are included in the core muscles?

1.

2.

3.

4.

A) abdomen, pelvic floor, sides of the trunk, back, buttocks, hips, and pelvis B) abdomen, pelvic floor, sides of the trunk, back, buttocks, hips, and thighs C) abdomen, sides of the trunk, back, buttocks, hips, and thighs D) abdomen, back, buttocks, hips, and thighs

Answer: A Page Ref: 158 Section: Preventing and Managing Low-Back Pain Topic: Core Muscles

Learning Objective: Describe the causes of lower-back pain and how it can be managed.

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29) What is the most common site of back pain?

1.

2.

3.

4.

A) thecervical area B) the lumbar area C) the thoracic area D) the coccyx area

Answer: B Page Ref: 159 Section: Preventing and Managing Low-Back Pain Topic: Causes of Back Pain; Spine Learning Objective: Describe the causes of lower-back pain and how it can be managed.

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30) Which statement is correct regarding the prevention and management of low-back pain?

1.

2.

3.

4.

A) Exercises should be done early in the morning.

B) Exercises should be performed at least three days per week.

C) The exercise program should emphasize muscular strength.

D) The exercise program will yield results after a few weeks.

Answer: B Page Ref: 162 Section: Exercises for the Prevention and Management of Low-Back Pain

Topic: Managing Back Pain Learning Objective: List exercises for low-back health.

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31) Full-range-of-motion spine exercises performed soon after waking can lead to injury because 1.

2.

3.

4.

A) coordination is lower.

B) circulation is reduced.

C) core muscles are stiff.

D) disks are full of fluid.

Answer: D Page Ref: 162 Section: Exercises for the Prevention and Management of Low-Back Pain Topic: Preventing Back Pain Learning Objective: List exercises for low-back health.

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32) What are stabilization exercises particularly good for?

1.

2.

3.

4.

A) strengthening hamstrings B) building core stiffness C) stretching the lower back D) increasing hip flexibility

Answer: B Page Ref: 162

Section: Exercises for the Prevention and Management of Low-Back Pain Topic: Preventing Back Pain Learning Objective: List exercises for low-back health.

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33) Flexibility is an adaptable fitness component.

Answer: TRUE Page Ref: 148 Section: Introduction Topic: Flexibility Learning Objective: Explain factors that affect flexibility.

Bloom’s: Remember Accessibility: Keyboard Navigation 34) The flexibility of a joint is affected by its structure, nervous system regulation, and muscle elasticity and length.

Answer: TRUE Page Ref: 148 Section: What Determines Flexibility?

Topic: Flexibility; Joints Learning Objective: Explain factors that affect flexibility.

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35) The amount of stretch a muscle will tolerate is unlimited.

Answer: FALSE Page Ref: 149 Section: What Determines Flexibility?

Topic: Flexibility; Muscle Tissue Learning Objective: Explain factors that affect flexibility.

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36) Several recent studies show an inverse relationship between physical activity and the risk for bone fractures.

Answer: TRUE Page Ref: 150 Section: Benefits of Flexibility Topic: Injury Prevention Learning Objective: Identify the benefits of flexibility.

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37) Poor flexibility may increase risk of injuries.

Answer: TRUE Page Ref: 151 Section: Benefits of Flexibility Topic: Flexibility Benefits; Stretching Learning Objective: Identify the benefits of flexibility.

Bloom’s: Remember Accessibility: Keyboard Navigation 38) Increased flexibility can improve performance in some sports by allowing a person to exert force through a greater range of motion.

Answer: TRUE Page Ref: 151 Section: Benefits of Flexibility Topic: Injury Prevention Learning Objective: Identify the benefits of flexibility.

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39) There are no tests to rate a person’s general body flexibility.

Answer: TRUE

Page Ref: 151 Section: Assessing Flexibility Topic: Assessing Flexibility Learning Objective: Describe how to assess flexibility.

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40) A stretch should be held in position for a minimum of 45 seconds.

Answer: FALSE Page Ref: 152 Section: Creating a Successful Program to Develop Flexibility Topic: FITT-VP Principle Learning Objective: Explain how to create a flexibility program.

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41) Stretches that involve bouncy movements are the safest way for you to improve your range of motion.

Answer: FALSE Page Ref: 152 Section: Creating a Successful Program to Develop Flexibility Topic: Types of Stretching

Learning Objective: Explain how to create a flexibility program.

Bloom’s: Remember Accessibility: Keyboard Navigation 42) In active stretching, an outside force or resistance assists muscles and joints as they move through a range of motion.

Answer: FALSE Page Ref: 153 Section: Creating a Successful Program to Develop Flexibility Topic: Types of Stretching Learning Objective: Explain how to create a flexibility program.

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43) There are hundreds of flexibility exercises to choose from.

Answer: TRUE Page Ref: 154 Section: Exercises to Improve Flexibility: A Sample Program Topic: Flexibility Exercises Learning Objective: Describe how to assess flexibility.

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44) The thoracic vertebrae are found in the neck.

Answer: FALSE Page Ref: 158 Section: Preventing and Managing Low-Back Pain Topic: Spine Learning Objective: Describe the causes of lower-back pain and how it can be managed.

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45) Intervertebral disks maintain the spaces between vertebrae.

Answer: TRUE Page Ref: 158 Section: Preventing and Managing Low-Back Pain Topic: Spine Learning Objective: Describe the causes of lower-back pain and how it can be managed.

Bloom’s: Remember Accessibility: Keyboard Navigation 46) Nerve roots in the spine are the key component of intervertebral disks.

Answer: FALSE Page Ref: 158 Section: Preventing and Managing Low-Back Pain Topic: Spine Learning Objective: Describe the causes of lower-back pain and how it can be managed.

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47) The most common site of back pain is the cervical region.

Answer: FALSE Page Ref: 159 Section: Preventing and Managing Low-Back Pain Topic: Causes of Back Pain Learning Objective: Describe the causes of lower-back pain and how it can be managed.

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48) Smoking is a risk factor for low-back pain.

Answer: TRUE

Page Ref: 159 Section: Preventing and Managing Low-Back Pain Topic: Causes of Back Pain Learning Objective: Describe the causes of lower-back pain and how it can be managed.

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49) Numbness in the foot is a possible symptom of damaged intervertebral disks.

Answer: TRUE Page Ref: 160 Section: Preventing and Managing Low-Back Pain Topic: Causes of Back Pain Learning Objective: Describe the causes of lower-back pain and how it can be managed.

Bloom’s: Remember Accessibility: Keyboard Navigation 50) Most cases of acute back pain last longer than a month.

Answer: FALSE Page Ref: 160 Section: Preventing and Managing Low-Back Pain Topic: Managing Back Pain

Learning Objective: Describe the causes of lower-back pain and how it can be managed.

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51) Sleeping on your stomach usually reduces low-back pain.

Answer: FALSE Page Ref: 161 Section: Preventing and Managing Low-Back Pain Topic: Preventing Back Pain Learning Objective: Describe the causes of lower-back pain and how it can be managed.

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52) Brisk walking while swinging your arms naturally may help ease back pain.

Answer: TRUE Page Ref: 162 Section: Exercises for the Prevention and Management of Low-Back Pain Topic: Preventing Back Pain Learning Objective: List exercises for low-back health.

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53) The hip, thigh, and abdominal muscles are among the major muscle groups that affect back health.

Answer: TRUE Page Ref: 162 Section: Exercises for the Prevention and Management of Low-Back Pain Topic: Preventing Back Pain Learning Objective: List exercises for low-back health.

Bloom’s: Remember Accessibility: Keyboard Navigation 54) Stretching and warming up are synonymous.

Answer: FALSE Page Ref: 167 Section: Exercises for the Prevention and Management of Low-Back Pain Topic: Flexibility Benefits; Stretching Learning Objective: Identify the benefits of flexibility.

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55) Describe at least three factors that determine the flexibility of a joint.

Answer:Answers will vary.

Page Ref: 148-149 Section: What Determines Flexibility?

Topic: Flexibility; Joints Learning Objective: Explain factors that affect flexibility.

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56) Explain how stretching affects muscles to improve flexibility.

Answer: Answers will vary.

Page Ref: 148-149 Section: What Determines Flexibility?

Topic: Flexibility; Muscle Tissue Learning Objective: Explain factors that affect flexibility.

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57) List at least four benefits of flexibility, and describe how developing flexibility provides each benefit.

Answer: Answers will vary.

Page Ref: 149-151 Section: Benefits of Flexibility Topic: Flexibility Benefits Learning Objective: Identify the benefits of flexibility.

Bloom’s: Understand Accessibility: Keyboard Navigation 58) Define and explain the differences among static stretching, ballistic stretching, dynamic stretching, proprioceptive neuromuscular facilitation, passive stretching, and active stretching. For each, give an example of a stretch utilizing the technique.

Answer: Answers will vary.

Page Ref: 151-154 Section: Creating a Successful Program to Develop Flexibility Topic: FITT-VP Principle; Types of Stretching Learning Objective: Explain how to create a flexibility program.

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59) Apply the FITT-VP principle to flexibility training. Describe a complete stretching program for general fitness according to the FITT-VP guidelines.

Answer: Answers will vary.

Page Ref: 151-154 Section: Creating a Successful Program to Develop Flexibility Topic: FITT-VP Principle; Types of Stretching Learning Objective: Explain how to create a flexibility program.

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60) Describe the basic structure of the spine. Include information on the vertebrae, intervertebral disks, and nerve roots.

Answer: Answers will vary.

Page Ref: 158-160 Section: Preventing and Managing Low-Back Pain Topic: Spine Learning Objective: Describe the causes of lower-back pain and how it can be managed.

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61) List and explain at least four strategies for preventing low-back pain. Briefly describe the recommended strategies for managing acute and chronic low-back pain.

Answer: Answers will vary.

Page Ref: 160-162 Section: Preventing and Managing Low-Back Pain

Topic: Managing Back Pain; Preventing Back Pain Learning Objective: Describe the causes of lower-back pain and how it can be managed.

Bloom’s: Understand Accessibility: Keyboard Navigation 62) Discuss the general guidelines for creating a low-back exercise program. Describe three specific exercises that would be a part of such a program, and explain how they benefit back health.

Answer: Answers will vary.

Page Ref: 162-166 Section: Exercises for the Prevention and Management of Low-Back Pain Topic: Managing Back Pain Learning Objective: List exercises for low-back health.

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