CHAPTER 20 – PROGRAM DESIGN AND TECHNIQUE FOR AEROBIC ENDURANCE
TRAINING
1. Cardiovascular adaptations to endurance training include all of the following
EXCEPT?
a) Increased cardiac output
b) Increased blood volume and red blood cell count
c) Increased submaximal hear rate
d) Enhanced blood flow to skeletal muscle
2. Respiratory adaptations to endurance training include which of the following?
a) Decreased oxygen exchange in the lungs
b) Increased submaximal pulmonary ventilation
c) Decreased submaximal respiratory rate
d) Reduced blood flow throughout the lungs
3. Musculoskeletal adaptations to endurance training include all of the following
EXCEPT?
a) Increased arteriovenous oxygen difference
b) Increased mitochondrial size
c) Decreased mitochondrial density
d) Increased cappilarization in the muscle bed
4. For cyclists, which of the following would result in a decrease in exercise
economy?
a) Increased cycling velocity
b) Decrease in body mass
c) Improved aerodynamic positioning
d) Decreased weight of the bike frame
5. You instruct a cross country runner to perform 4 training sessions per week; this
represented what aerobic endurance training variable?
a) Mode
b) Frequency
c) Duration
d) Intensity
6. When deciding to use heart rate as a method of prescribing exercise intensity, you
must
keep in mind that age contributes what percentage to the variability of heart rate?
a) 25%
b) 50%
c) 75%
d) 100%
7. What is the age-predicted maximum heart rate of a 50 year old male who is 6 foot
tall and weighs 180 lbs with a resting heart rate of 70 beats per min?
a) 100
b) 110
c) 170
d) 180
8. Using the Karvonen method, what is the target heart rate of a 65 year old male who
will be working out at 50-60% of his functional capacity? He is 6 foot tall and weighs
175 lbs with a resting heart rate of 80 beats per min.
a) 88-95
b) 100-110
c) 118-125
d) 148-155
9. All of the following aerobic endurance training methods have the correct
associated exercise intensity EXCEPT?
a) Long, slow distance ~70% of VO2 max
b) Pace/Temp- at the lactate threshold, at or slightly above race pace
c) High Intensity Intervals – greater than VO2 max
d) Interval - ~40% of V02 max
10. What represents a mode of training that can be used to maintain general
conditioning in athletes during periods of reduced training due to injury or during
recovery from a training cycle?
a) Tapering
b) Cross Training
c) Detraining
d) Resistance Training
11. A high school wrestler injured his right shoulder and stopped his training
regimen over the last 3 weeks, what has occurred?
a) Tapering
b) Cross Training
c) Detraining
d) Resistance Training
ANSWERS:
1. C
2. C
3. C
4. A
5. B
6. C
7. C
8. C
9. D
10. B
11. C