PHED 106A FINAL EXAM 2025/2026
QUESTIONS AND ANSWERS 100% PASS.
Aerobic - ANS Aerobic exercise involves light to moderate intensity activity in which oxygen
can be delivered
and utilized to produce energy. The energy produced and used is Adenosine Triphosphate
(ATP). In the presence of oxygen, more ATP can be produced but at a slow rate. Slow,
continuous, long-duration, and moderate-intensity characterize aerobic activities.
Aerobic activities + Fitnesss components - ANS Aerobic activities share these common
characteristics:
• Utilize large muscle groups
• Move the body rhythmically and continuously
• Enable the cardiovascular system to adequately supply oxygen to the working muscles
• Sustain exercise for long duration
Fitness component: cardiovascular and endurance
Anaerobic - ANS Anaerobic exercise, is performed at a high intensity such that oxygen is not
readily
available to produce enough energy to sustain the activity beyond 2 to 3 minutes. ATP
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,production and turnover is at a fast rate but in short supply. Fast, powerful, explosive, short-
duration, high-intensity best describe anaerobic activities.
Fitness component: muscular strength and power
Benefits of Aerobic Training (training effects) Include: - ANS • A decrease in resting heart rate
(RHR) due to increased cardiac output and stroke
volume
• An increase in the body's ability to use oxygen during exercise
• An increase in the oxygen-carrying capacity of the blood due to increase in red blood cell
count and hemoglobin
• An increase potential to produce energy for muscular activity due to increase in the size
and number of the mitochondria, "energy-generating" organelles of the human cells
• A lower heart rate at given workloads
• A faster recovery time after exercise
• An increase oxygen and carbon dioxide exchange between the blood and cells, thereby
delaying the onset of fatigue and enhancing the removal of metabolic waste products
• Lower blood pressure and blood lipids (such as cholesterol and triglycerides) which can
decrease the risk for stroke and coronary heart disease
• An increase levels of high density lipoprotein (HDL), the "good cholesterol"
• An increase in fat-burning enzymes
• Improved self-esteem and mood
Types of Aerobic Training Program: Circuit Training - ANS Circuit Training combines resistance
training with cardiorespiratory training whereby
participants perform a series of exercises or stations, with minimal transition time between
each
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, exercise or station, until the circuit is completed. The objective is to maintain an elevated heart
rate within the prescribed training zone and to improve both cardiorespiratory and muscular
endurance.
Types of Aerobic Training Program: Interval Training - ANS Interval Training involves
alternating high-intensity work intervals with low-intensity or active
recovery intervals. With proper work and recovery spacing, a greater volume of work can be
achieved that is not normally possible in a continuous training program
Types of Aerobic Training Program: High Intensity Interval Training (HIIT) - ANS High Intensity
Interval Training (HIIT) is a more recent program derived from interval training.
This training method intersperses repeated efforts at near-maximal work rates with periods of
recovery. Positive training benefits include greater VO2 max (improved aerobic capacity),
decreased carbohydrate use, and greater fat utilization.
Training specificity chart - ANS Muscle endurance:
-Resistance (%1RM): 50-60
-#of reps: 15-20
-#of sets: 1-3
-Rest between sets: 30-60 seconds
Muscle strength:
-Resistance (%1RM): 80-90
-#of reps: 3-6
-#of sets: 4-6
-Rest between sets: 2-4 minutes
3 @COPYRIGHT 2025/2026 ALLRIGHTS RESERVED.
QUESTIONS AND ANSWERS 100% PASS.
Aerobic - ANS Aerobic exercise involves light to moderate intensity activity in which oxygen
can be delivered
and utilized to produce energy. The energy produced and used is Adenosine Triphosphate
(ATP). In the presence of oxygen, more ATP can be produced but at a slow rate. Slow,
continuous, long-duration, and moderate-intensity characterize aerobic activities.
Aerobic activities + Fitnesss components - ANS Aerobic activities share these common
characteristics:
• Utilize large muscle groups
• Move the body rhythmically and continuously
• Enable the cardiovascular system to adequately supply oxygen to the working muscles
• Sustain exercise for long duration
Fitness component: cardiovascular and endurance
Anaerobic - ANS Anaerobic exercise, is performed at a high intensity such that oxygen is not
readily
available to produce enough energy to sustain the activity beyond 2 to 3 minutes. ATP
1 @COPYRIGHT 2025/2026 ALLRIGHTS RESERVED.
,production and turnover is at a fast rate but in short supply. Fast, powerful, explosive, short-
duration, high-intensity best describe anaerobic activities.
Fitness component: muscular strength and power
Benefits of Aerobic Training (training effects) Include: - ANS • A decrease in resting heart rate
(RHR) due to increased cardiac output and stroke
volume
• An increase in the body's ability to use oxygen during exercise
• An increase in the oxygen-carrying capacity of the blood due to increase in red blood cell
count and hemoglobin
• An increase potential to produce energy for muscular activity due to increase in the size
and number of the mitochondria, "energy-generating" organelles of the human cells
• A lower heart rate at given workloads
• A faster recovery time after exercise
• An increase oxygen and carbon dioxide exchange between the blood and cells, thereby
delaying the onset of fatigue and enhancing the removal of metabolic waste products
• Lower blood pressure and blood lipids (such as cholesterol and triglycerides) which can
decrease the risk for stroke and coronary heart disease
• An increase levels of high density lipoprotein (HDL), the "good cholesterol"
• An increase in fat-burning enzymes
• Improved self-esteem and mood
Types of Aerobic Training Program: Circuit Training - ANS Circuit Training combines resistance
training with cardiorespiratory training whereby
participants perform a series of exercises or stations, with minimal transition time between
each
2 @COPYRIGHT 2025/2026 ALLRIGHTS RESERVED.
, exercise or station, until the circuit is completed. The objective is to maintain an elevated heart
rate within the prescribed training zone and to improve both cardiorespiratory and muscular
endurance.
Types of Aerobic Training Program: Interval Training - ANS Interval Training involves
alternating high-intensity work intervals with low-intensity or active
recovery intervals. With proper work and recovery spacing, a greater volume of work can be
achieved that is not normally possible in a continuous training program
Types of Aerobic Training Program: High Intensity Interval Training (HIIT) - ANS High Intensity
Interval Training (HIIT) is a more recent program derived from interval training.
This training method intersperses repeated efforts at near-maximal work rates with periods of
recovery. Positive training benefits include greater VO2 max (improved aerobic capacity),
decreased carbohydrate use, and greater fat utilization.
Training specificity chart - ANS Muscle endurance:
-Resistance (%1RM): 50-60
-#of reps: 15-20
-#of sets: 1-3
-Rest between sets: 30-60 seconds
Muscle strength:
-Resistance (%1RM): 80-90
-#of reps: 3-6
-#of sets: 4-6
-Rest between sets: 2-4 minutes
3 @COPYRIGHT 2025/2026 ALLRIGHTS RESERVED.
