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WorksheetsCardiovascular Exercise Quiz
Total questions: 81
Worksheet time: 1hrs 23mins
How often is typical cardiovascular exercise performed per week?
2 times/week
3 times/week
5 times/week
Everyday
Intensity in cardiovascular exercise refers to all of the following except
Speed
Resistance
The amount of time spent exercising
How hard we push ourselves
How is frequency usually expressed in cardiovascular exercise?
Times per month
Times per year
Times per week
Times per day
What determines the intensity of cardiovascular exercise?
Body weight
Neighborhood
Cardiovascular fitness levels
Height
What does RHR stand for in cardiovascular training?
Real Heart Rate
Rapid Heart Rate
Resting Heart Rate
Repetitive Heart Rate
How is Heart Rate Reserve (HRR) calculated?
MHR + RHR
RHR - MHR
MHR - RHR
MHR / RHR
In cardiovascular training, why is the training zone expressed as a percentage of Heart Rate Reserve (HRR)?
To calculate the average heart rate
To determine the ideal weight to be lifted
To establish the intensity level
To calculate the time spent in the gym
What is the formula to find the Maximum Heart Rate (MHR) using age?
207 - (0.7 x age)
220 + age
Age x 5
MHR = 100 - age
Why is it stated that there will be a low end and a high end to the cardiovascular training zone?
To confuse the trainers
Because the heart rate constantly changes
To provide a range of intensity levels
To limit the workout duration
What percentage of Heart Rate Reserve (HRR) should an unconditioned person train at?
30%-40%
40%-50%
50%-60%
60%-70%
What percentage of HRR is considered 'Excellent' for someone in fairly decent shape?
70%-85%
50%-60%
60%-70%
40%-50%
What is the potential risk of training at over 85% of HRR?
Improved recovery
Increased performance
Decreased injury risk
Potential cardio issues
How is resting heart rate calculated?
Calculate your maximum heart rate.
Training intensity formula is calculated by
HRR + % - RHR
HRR x ?% + RHR
RHR x ?% + HRR
RHR - ?% + RHR
Calculate the training intensity for 20 year old with a RHR of 60 beats per minute. Use 60% for the %. a. Calculate MHR first: b. Then calculate HRR: c. Now calculate the training intensity:
At what training intensity should the average person train?
CARDIOVASCULAR TRAINING ZONE 25 YEAR OLD (FAIRLY DECENT SHAPE) RHR = 70 bpm Calculate MHR: Calculate HRR: Low end of cardiovascular training zone: (.40 x HRR) + RHR=______ High end of cardiovascular training zone: (.50 x HRR) + RHR=______
What is perceived exertion?
Perceived exertion can be self-assessed by a talk test. This means
To find the approximate heart rate using the Borg scale, multiplying the Borg score by ____.
5
4
.7
10
Bicycling, running, or swimming would be considered ______ on the Borg scale
Light
Very, very hard
Hard
Fairly light
The highest rating on the Borg scale is ____
100
20
50
35
METS stands for
Metabolic exercise
Metabolic equivalents
Metabolic intensity
Metabolic endurance
One MET is approximately ____ milliliters of oxygen consumed per kilogram (kg) of body weight per minute
5
3.5
4.5
10
Energy expenditure differs from person to person and is based on several factors including
Age
Fitness level
Age and fitness level
One MET is defined as the energy you use when you're
Walking
Eating
Resting
Running
How many METs is considered vigorous exercise?
5
20
10
15
Explain what the duration of cardio exercise should be (minimum time and description of).
Describe a cardio option for the average adult. What equipment might be needed? Name an advantage and a disadvantage of this choice.
Name a cardio option that is available to everyone.
Name and explain one myth about cardiovascular exercise.
After eating, to get the energy benefits from that meal, a person should wait (a) hour(s).
Which of the following is an aerobic energy system?
ATP-PC system
Glycolysis (Krebs cycle)
Lactic acid glycolysis
What is the purpose of overloading in fitness training?
To maintain current performance levels
To promote improvement by increasing workload beyond normal capacity
To decrease workload beyond normal capacity
To avoid any form of physical stress
What is adaptation in the context of fitness training?
Stagnation from lack of progress
The body's ability to adapt to stress
Decrease in efficiency due to increased workload
Avoiding any form of stress on the body
How is progression defined in the context of fitness training?
Avoiding any increase in intensity
Combination of overload and adaptation
Decreasing workload over time
Maintaining the same workload indefinitely
What is a common consequence of overuse in fitness training?
Performing movements with perfect form
Complete avoidance of repetitive movements
Achilles tendinitis and other related injuries
Increase in performance without any negative effects
What characterizes overuse in fitness training?
Repeated stress on the body by doing too much too soon
Performing movements with perfect form at all times
Regularly changing workout routines
Ensuring complete recovery after each workout
Why is it important to periodically increase workload in fitness training?
To prevent the body from adapting to any stress
To avoid any risk of overuse injuries
To maintain the same intensity level throughout
To see continuous improvements as the body adapts to stress
Overload is used to increase workload beyond normal capacity in order to promote (a) .
Adaptation is the body's ability to adapt to any (a) placed upon it.
The body will eventually adapt to a certain workload or (a) .
Progression is the combination of overload and (a) .
Overuse is often characterized by performing movements with bad (a) .
Overuse can lead to achilles (a) , Plantar fasciitis, Shin splints, Lateral epicondylitis (tennis elbow), and Medial epicondylitis (pitcher's elbow) – Tommy John surgery.
What is overtraining in the context of exercise?
Working out at too low an intensity
Continuing to exercise without adequate recovery
Training only on weekends
Exercising in short bursts
Which group is often prone to overuse injuries due to the nature of their activities?
Swimmers
Marathon runners, body builders, gymnasts, and dancers
Cyclists
Yoga practitioners
What is the consequence of overexertion during exercise?
Increased endurance
Heart fitness improvement
Heat exhaustion and heat stroke
Weight loss
Cardiorespiratory endurance is a measure of how the lungs, heart, blood vessels, and muscular systems work together during aerobic activities.
True
False
Exercise recovery time increases the more times you exercise.
True
False
Tumbling on a mat and balancing on a beam are forms of aerobic exercise.
True
False
VO2 is determined by the heart rate, the stroke volume, and the amount of oxygen removed from the vascular system.
True
False
Cardiorespiratory development occurs when the heart is working, at minimum, 50 percent of heart rate reserve.
True
False
For weight management, 30-minute exercise sessions — 3 to 5 days per week — are sufficient.
True
False
At the cellular level, oxygen is used to convert food substrates (primarily carbohydrates and fats) through _______ into adenosine triphosphate (ATP).
_______ is a measure of how the pulmonary, cardiovascular, and muscular systems work together during aerobic activities.
Which exercise can be classified as aerobic?
100 meter race
400 meter race
2-mile walk
chin-up
Which exercise can be classified as anaerobic?
100 meter race
1 mile run
water aerobics
cross-country skiing
As a person's cardiorespiratory endurance increases, the:
stroke volume decreases.
resting heart rate decreases.
total blood volume decreases.
resting heart rate increases.
The maximal amount of oxygen that your body can utilize per minute of physical activity is known as your:
workload.
aerobic capacity.
stroke volume.
cardiac output.
Generally speaking, a vigorous exercise programs entails an intensity level above ____ percent of maximal capacity.
20
40
60
80
What do the Ts stand for in the FITT-VP principle of exercise prescription?
talent and type
time and type
time and temperature
test and type
time and talent
What does FI stand for in the FITT-VP principle of exercise prescription?
frequency and interval
fitness and impact
frequency and impact
frequency and intensity
What is the recommended time of a cool-down period after exercising?
2 minutes
4 minutes
8 minutes
10 minutes
What is the recommended time of a warm-up prior to an exercise session?
2 to 4 minutes
3 to 5 minutes
5 to 10 minutes
10 to 15 minutes
As part of your training session, when is a good time to do stretching exercises?
after the warm-up
before the warm-up
before the cool-down
while in the CR training zone
What factors contribute to exercise volume?
response and nonresponse
physiology, heart rate, and heart rate reserve
exertion and type of exercise
frequency, intensity, and duration
What FITT-VP variable is associated with gradually increasing the duration and frequency of your exercise program?
fitness
intensity
volume
progression
One (a) represents the rate of energy expenditure at rest.
For someone who just started an exercise program, muscle soreness and stiffness and the risk for injuries can be lessened or eliminated by
decreasing the intensity, duration, and frequency of exercise progressively.
increasing the intensity, duration, and frequency of exercise progressively.
maintaining the intensity, duration, and frequency of exercise for four weeks.
maintaining the intensity, duration, and frequency of exercise for six weeks.
After ______ of aerobic inactivity, the cardiorespiratory system starts to lose some of its capacity.
48 to 72 hours
1 week
2 weeks
4 weeks
24 to 36 hours
John has just returned from a two week vacation, during which he didn't adhere to his daily 30 to 60-minute routine of moderate exercises. The experts say John should:
rest for at least two days before exercising.
make up for the time he missed by exercising 60 to 90 minutes a day.
build up gradually to his previous level of exercise.
resume exercising at the same level he left off
(a) amount of blood pumped by the heart in one minute
(a) amount of time the body takes to return to rest after exercise
________ rate of energy expenditure at rest
(a) amount of blood pumped by the heart in a single beat
________ amount of oxygen the body can use
(a) tapering off of an exercise session
________ bodily movement produced by skeletal muscle
What are three benefits of physical fitness assessments?
