NASM Chapter 8: Cardiorespiratory Fitness Training

Cardiorespiratory fitness reflects the ability of the circulatory and respiratory systems to _____.

• increase heart rate and decrease respiration rate during workouts

• supply oxygen-rich blood to skeletal muscles during sustained physical activity

• minimize the use of fatty acids by sparing muscle glycogen stores

• perform self-myofascial release for longer periods of time

In the context of cardiorespiratory exercise training programs, a _____ is generally described as preparing the body for physical activity.

• warmup phase

• cool-down phase

• conditioning phase

• maintenance phase

Which of the following statements is true of the warm-up phase of an exercise training program?

• The exercises performed during the warm-up phase usually decrease the rate of muscle contraction.

• The cardiorespiratory portion of a warm-up period usually excludes dynamic cardiovascular movements.

• The warm-up phase can either be general in nature or specific to an activity.

Which of the following is an example of exercises done during a general warm-up phase of an exercise training program?

• Performing body-weight squats before weight lifting

• Doing weight-lifts in cycles of two

• Riding a stationary bicycle before weight training

Which of the following is an example of an exercise done during a specific warm-up phase of an exercise training program?

• Performing body-weight squats before weight lifting

• Riding a stationary bicycle before weight training

• Vertical jumps before weight lifts

• Walking on a treadmill before weight training

A(n) _____ consists of movements that do not necessarily have any movement specific to the actual activity to be performed.

• specific warm-up

• concentric muscle action

• general warm-up

• eccentric muscle action

A(n) _____consists of movements that more closely mimic those of the actual activity, often referred to as dynamic stretches.

• isometric muscle action

• general warm-up

• isokinetic muscle action

• specific warm-up

What is the purpose of a warm-up?

• To increase the rate of muscle expansion

• To decrease metabolic rate

• To increase tissue temperature

• To decrease the oxygen exchange capacity

Which of the following is true of the component of self-myofascial release during the warm-up phase of an exercise training program?

• Time dedicated for each of the exercises for a stabilized level patient is 180 seconds for each muscle.

• Strength level clients will use self-myofascial release for muscles determined as loose.

• Power level clients will use self-myofascial release along with dynamic stretching exercises to complete their warm-up.

• Strength level clients will use self-myofascial release along with active-isolated stretching for inactive muscles during the assessment process before proceeding the cardiorespiratory portion of the warm-up.

Which of the following should be an ideal component of a warm-up period for a strength level client?

• Self-myofascial release for 180 seconds for each muscle

• Active-isolated stretching for 1 to 2 seconds with 5 to 10 repetitions for each muscle

• Dynamic stretching for 25 minutes