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EXSC 191 Exam With Complete Study Questions And Answers
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EXSC 191 Exam With Complete Study Questions And Answers
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EXSC 191 Exam With Complete Study Questions AndAnswers
cardiorespiratory endurance. ANS The ability of the lungs, heart, and blood vessels to deliver
adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity. **The
most important component of health-related physical fitness
The best indicator of overall health
cardiorespiratory fitness. ANS The maximal amount of oxygen that the human body is able to
utilize per minute of physical activity
Benefits of cardiorespiratory training. ANS Higher maximal oxygen uptake (VO2max)
Increase in red blood cell count
Decrease in resting heart rate
Increase in cardiac muscle strength
Lower heart rate at given workloads
Increase in the number of functional capillaries
Faster recovery time
Ability to recover quickly from exercise
Lower blood pressure and blood lipids
Increase in number, size and capacity of mitochondria
Increase in fat-burning enzymes
definition of cardiac output. ANS Amount of blood pumped by the heart in one minute
Know the four principles that govern cardiorespiratory development (exercise prescription). ANS
Frequency, Intensity, Time, Type
Understand the intensity levels at which physically inactive (sedentary) individuals and physically
active (fit) individuals should train. ANS Low = 40% to 50% (sedentary)
, High = 60% to 85% (fit)
Know how to calculate cardiorespiratory training zones. ANS Estimate MHR (207- (.7 X age)),
check RHR for a full minute in the evening, determine HRR by subtracting the RHR from MHR,
calculate the TIs at 30, 40, 50, 60, 70, 90%, Multiply by the respective .30, .40...etc then add RHR to
all 4 of these figures
Heart Rate Training Zone ANS
Maximal Heart Rate (MHR) = ANS 220 - age
Heart Rate Reserve (HRR) = ANS MHR - Resting Heart Rate (RHR)
Training Intensities (TI) = ANS HRR X TI + RHR
recommended frequency of cardiorespiratory exercise. ANS 3-5 times a week for 20-30 min
Explain muscle hypertrophy. ANS growth and increase of the size of muscle cells in response to
strength training
Explain the difference between muscular strength and muscular endurance, be able to describe
examples of each and give testing methods for each. ANS strength- he ability of a muscle to exert
maximum force against resistance. (ex. 1RM, Squat, Deadlift, Bench Press, etc.)
endurance- The ability of a muscle to exert submaximal force repeatedly over time (ex. Abdominal
curl-ups, push-ups, and sit-ups)
What is the difference between the concentric and eccentric phases of a movement and what are the
effects on the muscle being worked? ANS Concentric is pulling weight up eccentric is moving
weight back to starting position (negative)
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