ESS 301 TEST PAPER 2025/2026 QUESTIONS AND
SOLUTIONS RANKED A+
✔✔Skill-Related Physical Fitness - ✔✔- agility
- power
- coordination
- balance
- reaction time
- speed
✔✔Exercise Intensity Measures - ✔✔- VO2max
- VO2R
- HRR
- HRmax
- METs
✔✔VO2max - ✔✔maximal oxygen consumption
✔✔VO2R - ✔✔oxygen consumption reserve
✔✔HRR - ✔✔heart rate reserve
✔✔HRmax - ✔✔maximal heart rate
✔✔METs - ✔✔metabolic equivalents
✔✔What is the recommended amount of moderate exercise for healthy individuals
according to the 2007 AHA and ACSM Update? - ✔✔30 minutes, 5 days a week
✔✔What is the recommended amount of vigorous exercise for healthy individuals
according to the 2007 AHA and ACSM Update? - ✔✔20 minutes, 3 times a week
✔✔How often should activities to maintain or increase muscular strength and
endurance be performed according to the 2007 AHA and ACSM Update? - ✔✔At least
twice a week
✔✔What is a benefit of cardiovascular function related to oxygen uptake? -
✔✔Increased maximal oxygen uptake
✔✔How does cardiovascular function affect heart rate and blood pressure during
submaximal intensity? - ✔✔Decreased heart rate and blood pressure at a given
submaximal intensity
, ✔✔What is the effect of cardiovascular function on capillary density in skeletal muscles?
- ✔✔Increased capillary density in skeletal muscles
✔✔What benefit does cardiovascular function provide regarding lactate accumulation
during exercise? - ✔✔Increased exercise threshold for accumulation of lactate in the
blood
✔✔Benefit of CAD Risk Factors - ✔✔- reduced resting systolic/diastolic pressures
- reduced total body fat and intra-abdominal fat
- reduced insulin needs
✔✔Benefits of Decreased Morbidity/Mortality - ✔✔- primary prevention of occurrence
secondary prevention after cardiac event
✔✔Dose-Response Relationship - ✔✔- dose of exercise is related to volume (frequency
x intensity x duration)
- health benefits increase with the dose of physical activity
✔✔What are the benefits of exercise on power? - ✔✔Enhances power
✔✔How does exercise affect speed? - ✔✔Enhances speed
✔✔What effect does exercise have on muscular strength? - ✔✔Enhances strength
✔✔How does exercise impact glucose storage? - ✔✔Increases storage of glucose
✔✔How does exercise affect calcium storage? - ✔✔Increases storage of calcium
✔✔What effect does exercise have on neuromuscular communication? - ✔✔Improves
neuromuscular communication
✔✔How does exercise influence joint stability? - ✔✔Improves joint stability
✔✔What is one benefit of exercise on blood pressure? - ✔✔Lowers blood pressure
✔✔How does exercise affect resting pulse rate? - ✔✔Decreases resting pulse rate
✔✔What effect does exercise have on LDL and HDL cholesterol levels? - ✔✔Improves
LDL to HDL ratio
✔✔What impact does exercise have on abdominal fat stores? - ✔✔Decreases
abdominal fat stores
SOLUTIONS RANKED A+
✔✔Skill-Related Physical Fitness - ✔✔- agility
- power
- coordination
- balance
- reaction time
- speed
✔✔Exercise Intensity Measures - ✔✔- VO2max
- VO2R
- HRR
- HRmax
- METs
✔✔VO2max - ✔✔maximal oxygen consumption
✔✔VO2R - ✔✔oxygen consumption reserve
✔✔HRR - ✔✔heart rate reserve
✔✔HRmax - ✔✔maximal heart rate
✔✔METs - ✔✔metabolic equivalents
✔✔What is the recommended amount of moderate exercise for healthy individuals
according to the 2007 AHA and ACSM Update? - ✔✔30 minutes, 5 days a week
✔✔What is the recommended amount of vigorous exercise for healthy individuals
according to the 2007 AHA and ACSM Update? - ✔✔20 minutes, 3 times a week
✔✔How often should activities to maintain or increase muscular strength and
endurance be performed according to the 2007 AHA and ACSM Update? - ✔✔At least
twice a week
✔✔What is a benefit of cardiovascular function related to oxygen uptake? -
✔✔Increased maximal oxygen uptake
✔✔How does cardiovascular function affect heart rate and blood pressure during
submaximal intensity? - ✔✔Decreased heart rate and blood pressure at a given
submaximal intensity
, ✔✔What is the effect of cardiovascular function on capillary density in skeletal muscles?
- ✔✔Increased capillary density in skeletal muscles
✔✔What benefit does cardiovascular function provide regarding lactate accumulation
during exercise? - ✔✔Increased exercise threshold for accumulation of lactate in the
blood
✔✔Benefit of CAD Risk Factors - ✔✔- reduced resting systolic/diastolic pressures
- reduced total body fat and intra-abdominal fat
- reduced insulin needs
✔✔Benefits of Decreased Morbidity/Mortality - ✔✔- primary prevention of occurrence
secondary prevention after cardiac event
✔✔Dose-Response Relationship - ✔✔- dose of exercise is related to volume (frequency
x intensity x duration)
- health benefits increase with the dose of physical activity
✔✔What are the benefits of exercise on power? - ✔✔Enhances power
✔✔How does exercise affect speed? - ✔✔Enhances speed
✔✔What effect does exercise have on muscular strength? - ✔✔Enhances strength
✔✔How does exercise impact glucose storage? - ✔✔Increases storage of glucose
✔✔How does exercise affect calcium storage? - ✔✔Increases storage of calcium
✔✔What effect does exercise have on neuromuscular communication? - ✔✔Improves
neuromuscular communication
✔✔How does exercise influence joint stability? - ✔✔Improves joint stability
✔✔What is one benefit of exercise on blood pressure? - ✔✔Lowers blood pressure
✔✔How does exercise affect resting pulse rate? - ✔✔Decreases resting pulse rate
✔✔What effect does exercise have on LDL and HDL cholesterol levels? - ✔✔Improves
LDL to HDL ratio
✔✔What impact does exercise have on abdominal fat stores? - ✔✔Decreases
abdominal fat stores
