Complete Test Bank Chapter 3 Cardiorespiratory Endurance

Fit & Well (Fahey), 13e

Chapter 3 Cardiorespiratory Endurance

1) What is one of the functions of the cardiorespiratory system?

A) to boost the immune system

B) to oxidize waste products

C) to produce ATP

D) to transport nutrients

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

A) systemic

B) pulmonary

C) cerebral

D) extremity

3) To where does pulmonary circulation carry blood?

A) lungs

B) brain

C) legs

D) abdomen

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?

A) ventricle

B) atrium

C) septum

D) valve

5) What is the largest artery in the body?

A) carotid

B) atria

C) aorta

D) coronary

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

A) resting

B) contracting

C) suffering an attack

D) filling with blood

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

A) 10

B) 30

C) 60

D) 120

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

A) venules

B) arterioles

C) capillaries

D) vacuoles

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

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.

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

A) right and left venules

B) right and left coronary arteries

C) right and left capillaries

D) right and left arteries

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

A) 120 to 200 bpm

B) 90 to 100 bpm

C) 50 to 90 bpm

D) 15 to 30 bpm

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

A) fat

B) a vitamin

C) water

D) oxygen

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

A) amino acid

B) fatty acid

C) glucose

D) oxygen

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

A) glucose

B) glycogen

C) adenosine triphosphate

D) lactic acid

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

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.

16) Adenosine triphosphate (ATP) is the

A) building block of proteins.

B) stored form of glucose.

C) stored form of fats.

D) basic form of energy used by cells.

17) Which activity primarily uses the immediate energy system?

A) running a marathon

B) weight lifting

C) walking

D) in-line skating

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

A) up to 3 seconds

B) 10-120 seconds

C) 3-5 minutes

D) 5-60 minutes

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

A) alveoli

B) capillaries

C) mitochondria

D) atria

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

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

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

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

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

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

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

22) Which response occurs immediately when one exercises?

A) less blood flow to the skin

B) decreased ventilation (breathing)

C) decreased blood flow to the liver

D) increased heart rate

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

A) decreased blood flow to the brain

B) decreased stroke volume

C) increased systolic blood pressure

D) decreased oxygen transport

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

A) increased heart cavity size

B) increased resting heart rate

C) increased platelet stickiness

D) increased body fat

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

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.

26) Which of the following does endurance exercise reduce?

A) HDL levels

B) blood pressure

C) blood volume

D) levels of neurotransmitters

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

A) It stores excess sugar.

B) It improves control of blood sugar.

C) It decreases insulin sensitivity.

D) It increases levels of body fat.

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

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.

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

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.

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

A) It decreases calorie requirements.

B) It decreases daily energy expenditure.

C) It increases calorie intake.

D) It increases daily calorie expenditure.

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

A) cardiorespiratory endurance exercise

B) more strength training exercise

C) flexibility exercise

D) sedentary exercise

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

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.

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

A) time (duration)

B) repetition

C) frequency

D) intensity

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

A) between 35% and 55%

B) between 55% and 70%

C) between 65% and 90%

D) between 80% and 95%

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

A) ratings of perceived exertion

B) time of exercise

C) 1-mile walk test

D) frequency of training

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

A) frequency

B) specificity

C) intensity

D) mode

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

A) fast walking

B) cycling

C) push-ups

D) swimming

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

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.

39) Why is cooling down after exercise important?

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.

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

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.

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

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

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

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

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

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

A) super-intensity interval training.

B) high-intensity interval training.

C) cross-training.

D) multi-training.

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

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.

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

A) dehydration

B) heat cramps

C) heat exhaustion

D) heatstroke

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

A) dehydration

B) heat cramps

C) heat exhaustion

D) heatstroke

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

A) dehydration

B) heat cramps

C) heat exhaustion

D) heatstroke

47) Which problem requires immediate medical attention?

A) dehydration

B) heat cramps

C) heat exhaustion

D) heatstroke

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

A) frostbite

B) hypothermia

C) wind chill

D) oxidation

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

A) staying active

B) stretching

C) massage

D) ice

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

A) sore knee

B) blisters

C) heatstroke

D) heat cramps

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

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

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

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

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

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

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

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

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

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

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

61) Blood flow to the skin decreases during exercise.

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

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

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

65) Exercise reduces levels of high blood pressure.

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

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

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

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

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

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

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

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

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

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

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

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

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

79) Heatstroke requires emergency medical treatment.

80) The freezing of body tissues is called hypothermia.

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

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

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.

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.

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

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.

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.

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.

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?