Chapter Reading: Where Do I “FIT”? Cardiorespiratory Fitness

Research has shown that _______________ occur in areas of the brain when a person engages in physical activity.

neurological changes

Why is it a bad idea to focus too much on improving a single component of well-being?

Focusing on a single component will not lead to optimal well-being

True or False? Having a level of cardiorespiratory fitness that yields health benefits and desired physical functioning can increase feelings of self-confidence.

True

In addition to transporting oxygen and other nutrients throughout the body, the cardiorespiratory system also facilitates the removal of what waste by-product of cell metabolism?

Carbon dioxide (CO2)

Which of the following would fall within the range of a normal resting heart rate for an adult?

66

The __________ controls the lungs, heart, throat, and intestinal tract and helps regulate pulse rate.

vagus nerve

A ___________ that appears smooth on an electrocardiogram indicates harmony or coherence, while one that appears jagged and scattered indicates disharmony or incoherence.

heart rhythm

Which of the following would be most likely to cause incoherent heart rhythms?

Stress, Anger, Frustration

The ability to do work or to be physically and mentally active for long periods of time is referred to as

endurance.

When researchers or medical professionals measure cardiorespiratory fitness in laboratory or clinical settings, it is typically referred to as

VO2max.

Evidence suggests that the more successful and skillful a person is at a particular sport, the more likely they are to do what?

Participate in that sport into the future

According to studies, regular physical activity may have which of the following effects on the brain?

Displacement of stressful stimuli, Reduction in risk for cognitive impairment, Increased neural cell proliferation

____________ is the brain’s ability to select, manipulate, store, and recall information.

Cognition

What is the biggest reason not being physically fit leads to a higher risk of all-cause mortality?

Much of all-cause mortality involves cardiovascular disease

True or False? A person who has a family history of heart disease and is physically fit has a higher risk of all-cause mortality than a person who has no family history of heart disease and is not physically fit.

False

The Nurses Health Study indicated that women who were considered “low-risk” had similar characteristics. Which of the following is NOT one of these characteristics?

Has no family history of disease

Making lifestyle changes can greatly affect one’s risk for common chronic diseases. How much could living a healthy lifestyle increase the chance of preventing type 2 diabetes?

90%

The idea that the more activity a person gets, the greater the health benefits they receive is referred to as

dose-response relationship.

True or False? The American Cancer Society suggests that the number of Americans who die of cancer each year would be reduced by about 16 percent if they adhered to current exercise and diet recommendations.

True

An inverse dose-response relationship means as cardiorespiratory activity goes up,

the risks to your health go down.

Overall health includes mental and emotional components. Which of the following have been shown in research to be true about the impact of regular physical activity on the body and mind?

Exercise reduces depressive symptoms more than relaxation training, Exercise is as effective as psychotherapy, Exercise elevates a person’s self-perception

According to the overload principle, cardiorespiratory fitness increases only when you participate in activities that

put an overload on the cardiorespiratory system.

According to the principle of progression, why must one continually increase the intensity and duration of an activity in order to ensure that the system is being overloaded by the activity?

The body adapts to overloads placed on it

The phrase “use it or lose it” would most accurately be attributed to which principle?

principle of reversibility

How does a proper warm-up prepare you for physical activity?

It directs blood flow to muscles, It elevates your heart rate, It reduces the risk of injury

It is important to perform 30 minutes or more of continual cardiorespiratory activity after exercising in order to facilitate venous return of blood to the heart. This is called

active cooldown.

In order to make improvements through cardiorespiratory exercise, what correct principles—which include intensity and type of activity, as well as duration and number of sessions per week—must be considered?

F.I.T.T. formula

Sometimes the letter E, which stands for ________, is added at the end of the F.I.T.T. acronym.

enjoy

Prior to beginning any exercise program, what is the most important thing you should do if you have previous or current limiting conditions or injuries?

Consult with a medical professional

The common screening instrument known as the ______________________ asks the question “Do you feel pain in your chest when you participate in physical activity,” as well as six others that measure your readiness for participation in a program of physical activity.

Physical Activity Readiness Questionnaire

What is the best thing you can do if you feel uncomfortable or simply feel that something is not right after you have started an exercise program?

Stop until you can resolve the issue

What two lines of thinking incorporate the F.I.T.T. formula and yield significant health benefits when it comes to writing a cardiorespiratory conditioning program?

Exercise prescription model , Lifetime physical activity model

The exercise prescription model states that an individual should perform cardiorespiratory exercise at least 3–5 times per week at an approximate intensity of 40–85 percent of _____________ in one continuous bout of 20–60 minutes in duration.

heart rate reserve

When using the exercise prescription model, which formula is used as the last step to determine the intensity of your exercise?

Intensity (heart rate reserve × intensity percent) + resting heart rate

If William’s predicted maximum heart rate is 196 beats per minute and his resting heart rate is 62 beats per minute, using the exercise prescription model, which of the following formulas gives his heart rate reserve?

196 – 62 = 134

After determining that Hanna’s recommended training zone is approximately 45–90 percent of heart rate reserve for moderate to vigorous intensity activity, using the exercise prescription model, which of the following formulas would give her moderate intensity target heart rate?

(Heart rate reserve × .45) + resting heart rate = target heart rate

True or False? The lifetime physical activity model is different from the exercise prescription model in that the focus is on skill or performance benefits, not necessarily on the amount and type of physical activity.

False

The Rating of Perceived Exertion scale is a tool for determining appropriate exercise intensity based on

feelings of exertion.

According to the _____________, if a person is able to say two or three words between breaths while performing an activity, the activity is likely in the moderate intensity range.

talk test method

Which of the following exercise plans would a person practicing interval training most likely follow?

Six 10-minute intervals with two-minute rests

While accumulating activity intermittently throughout the day might be preferred for those with little time for long exercise sessions, ____________ is the preferred method to better athletic performance.

interval training

Activity amount can be measured in the total number of steps taken per day. How many steps a day are currently recommended for adults as a goal for achieving appropriate health-related activity levels?

10,000

True or False? Research has shown that people achieve roughly the same physiological benefit from a training program as another person who engages in an identical program, with perhaps as much as a 10 percent difference due to genetics.

False

While exercising with a friend or family member is motivating and promotes adherence to a program, what should you be careful NOT to do that could make you feel cheated and discouraged?

Compare your progress to theirs

When attempting to identify your current fitness status, why might you want to use the Walk/Jog/Run test rather than a maximal exercise test using a metabolic cart?

It is easy to perform, It can be repeated often, It accommodates beginning fitness levels

Studies show that there is a risk for both fatal and non-fatal myocardial events associated with exercise. However, in young people, the risk of sudden cardiac death is lower because the prevalence of ______________ is lower.

cardiovascular disease

Excessive sweating can lead to ___________, which is increased when exercising in hot conditions that cause excessive sweating or during prolonged activity.

dehydration

Which of the following would the American College of Sports Medicine NOT likely recommend as a precaution against dehydration?

Remaining inactive on hot days

Two dangers to be aware of when exercising in cold weather are hypothermia, which is a reduction in _________________, and frostbite, or freezing of the skin.

body core temperature