EXSC 191 EXAM STUDY GUIDE WITH COMPLETE SOLUTUIONS

EXSC 191 EXAM STUDY GUIDE WITH COMPLETE SOLUTUIONS 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 ©GRACEAMELIA 2024/2025 ACADEMIC YEAR. ALL RIGHTS RESERVED FIRST PUBLISH OCTOBER 2024 Page 2/9 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:- ©GRACEAMELIA 2024/2025 ACADEMIC YEAR. ALL RIGHTS RESERVED FIRST PUBLISH OCTOBER 2024 Page 3/9 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 (e