HSC 220 FINAL EXAM VERIFIED ACCURATE STUDY
GUIDE
Define CRF - Answers - - related to the functional capabilities of the heart, lungs,
skeletal muscles, and blood vessels to perform work
- the ability to perform large- muscle dynamic, moderate- to - high intensity exercise for
prolonged periods
Exercise Potency - Answers - ability of an exercise to bring about a certain result
Slope - Answers - the degree of effect that comes from a change in exercise dose
side effects - Answers - increase risks of injury
Maximal effect (efficacy) - Answers - vigorous activity will affect a wider range of
variables than moderate activity
variability - Answers - the changes seen in one individual may not be the same seen in
another person
Importance of CRF - Answers - prevents Factor to Concoronary artery disease,
hypertension, obesity, stroke, cancer
Calculate THHR - Answers - 1. find max HR
2. (HRmax x intensity (.7)) + resting HR
3. Answer
1 MET - Answers - = 3.5 ml/kg/min
relative VO2 - Answers - ml/kg/min
- METS x 3.5= relative
absolute VO2 - Answers - L/min
- (relative VO2) x kg= absolute
Terms for CRF - Answers - maximal aerobic capacity, VO2 max, MET capacity,
functional capacity
Factors to consider when choosing CRF test - Answers - age, fitness level, current
health status, time required, cost, number of people
Field Submax Test - Answers - The Queens College Step Test
-3 minute stepping up and down on a 16.25 step
-men step at 24/min
, -women step at 22/min
-pulse taken for 15 sec, 5 sec after stopping, and converted to bpm -equation to find
Vo2 max with HR
Field max test - Answers - Cooper 12 min walk/run test
-distance in meters covered in 12 minutes
-Relative VO2 found through equation based on distance covered
Lab submax test - Answers - Astrand-Rhying Cycle ergometer test
-6 minute test looking to elicit HR between 120-170 bpm
-VO2 found through equation
Lab max test - Answers - *Gold Standard (Bruce protocall)
Astrand Treadmill test
-5mph with slope increasing 2.5% every 2 minutes after a 3 minute warm-up
-VO2 found through equation
Muscular fitness - Answers - muscular strength and muscular endurance
muscular strength - Answers - the ability of a muscle to exert maximal force (1RM)
muscular endurance - Answers - ability of a muscle to make repeated contractions or
resist muscular fatigue
Benefits of muscular strength (Health - Answers - -improves self-esteem
-better balance and decreased risk of falls
-improved glucose tolerance and insulin sensitivity
-preserved bone mass-stretch the bone
-decreased risk of musculoskeletal injury
Benefits of muscular strength (Fitness) - Answers - -enhanced muscular strength and
endurance
-enhanced speed, power, agility, balance
-reduced risk of injury
-improved body composition
-improved confidence
Static - Answers - the muscle generates force without movement taking place
Dynamic - Answers - the muscle generates a force to move an object
Static stretching is also called... - Answers - isometeric
eccentric - Answers - muscle lengthens
concentric - Answers - muscle shortens
GUIDE
Define CRF - Answers - - related to the functional capabilities of the heart, lungs,
skeletal muscles, and blood vessels to perform work
- the ability to perform large- muscle dynamic, moderate- to - high intensity exercise for
prolonged periods
Exercise Potency - Answers - ability of an exercise to bring about a certain result
Slope - Answers - the degree of effect that comes from a change in exercise dose
side effects - Answers - increase risks of injury
Maximal effect (efficacy) - Answers - vigorous activity will affect a wider range of
variables than moderate activity
variability - Answers - the changes seen in one individual may not be the same seen in
another person
Importance of CRF - Answers - prevents Factor to Concoronary artery disease,
hypertension, obesity, stroke, cancer
Calculate THHR - Answers - 1. find max HR
2. (HRmax x intensity (.7)) + resting HR
3. Answer
1 MET - Answers - = 3.5 ml/kg/min
relative VO2 - Answers - ml/kg/min
- METS x 3.5= relative
absolute VO2 - Answers - L/min
- (relative VO2) x kg= absolute
Terms for CRF - Answers - maximal aerobic capacity, VO2 max, MET capacity,
functional capacity
Factors to consider when choosing CRF test - Answers - age, fitness level, current
health status, time required, cost, number of people
Field Submax Test - Answers - The Queens College Step Test
-3 minute stepping up and down on a 16.25 step
-men step at 24/min
, -women step at 22/min
-pulse taken for 15 sec, 5 sec after stopping, and converted to bpm -equation to find
Vo2 max with HR
Field max test - Answers - Cooper 12 min walk/run test
-distance in meters covered in 12 minutes
-Relative VO2 found through equation based on distance covered
Lab submax test - Answers - Astrand-Rhying Cycle ergometer test
-6 minute test looking to elicit HR between 120-170 bpm
-VO2 found through equation
Lab max test - Answers - *Gold Standard (Bruce protocall)
Astrand Treadmill test
-5mph with slope increasing 2.5% every 2 minutes after a 3 minute warm-up
-VO2 found through equation
Muscular fitness - Answers - muscular strength and muscular endurance
muscular strength - Answers - the ability of a muscle to exert maximal force (1RM)
muscular endurance - Answers - ability of a muscle to make repeated contractions or
resist muscular fatigue
Benefits of muscular strength (Health - Answers - -improves self-esteem
-better balance and decreased risk of falls
-improved glucose tolerance and insulin sensitivity
-preserved bone mass-stretch the bone
-decreased risk of musculoskeletal injury
Benefits of muscular strength (Fitness) - Answers - -enhanced muscular strength and
endurance
-enhanced speed, power, agility, balance
-reduced risk of injury
-improved body composition
-improved confidence
Static - Answers - the muscle generates force without movement taking place
Dynamic - Answers - the muscle generates a force to move an object
Static stretching is also called... - Answers - isometeric
eccentric - Answers - muscle lengthens
concentric - Answers - muscle shortens
