EXSC 505 FLEXIBILITY ASSESSMENT AND
EXERCISE TECHNIQUE HIGH-YIELD CONCEPTS
2026
◉ Arteries. Answer: elastic/unobstructed; carries oxygenated blood;
diameter under muscular control; when unfit, diameter is reduced
and it becomes inelastic
◉ Veins. Answer: elastic/unobstructed; carries deoxygenated blood;
relies on pumping action of muscles to facilitate venous return
◉ Healthy Heart and PA. Answer: heart will get stronger;
myocardium adapts to handle extra demands placed on it; an
indication of positive adaptation is lower resting HR (50-85 bpm);
enhances parasympathetic dominance; prepares cardiovascular
system for stress; normalizes CV system; reduces CVD risks
◉ Oxygen Uptake (VO2). Answer: amount of oxygen consumed by
the body; capacity of body to deliver and utilize oxygen; higher
capacity=greater efficiency
◉ VO2 Max. Answer: maximum amount of oxygen the body is able to
use per minute of physical activity (L/min or mL/kg/min)
,◉ Factors Affecting Aerobic Activity. Answer: genetics; gender= VO2
max in men is 15%-30% higher than women; age= VO2 max
decreases 1% per year starting at age 25 (0.5% for active people);
training state; body composition
◉ Aerobic Center Longitudinal Study. Answer: Done by Dr. Steven
Blair; people with higher fitness levels had lower mortality risks
◉ What Cardiorespiratory Endurance Does. Answer: reduces risk of
early death, coronary heart disease, CHD risk factors; protection
against obesity; enhances ability to perform, improves ability to
function; feeling of well-being
◉ Aerobic Fitness. Answer: requires oxygen to produce the
necessary energy to carry out the activity; primary type of exercise
that stimulates improvements; gives higher VO2 max, higher red
blood cell count, decrease in resting HR, increase in cardiac muscle
strength, lower HR at given workloads, increase number of
functional capillaries, faster recovery time, lower blood pressure and
blood lipids, increases mitochondria, increase in fat-burning
enzymes
◉ Cardiorespiratory Assessment. Answer: educates about current
cardiorespiratory fitness, motivates to exercise, provides foundation
for exercise, evaluates improvements achieved; in the laboratory, gas
analysis that measures difference in O2 between the person's
exhaled air and the atmosphere; field tests to measure VO2 max
, ◉ VO2 Max age <29. Answer: men average= 34-43.9 mL/kg/min;
women average= 30-35 mL/kg/min
◉ One Mile Walk Test. Answer: for unfit people and injured people;
estimates VO2 max by weight, gender, time and heart rate
◉ Step Test. Answer: 3 minutes of stepping, take a 15 second heart
rate between 5 and 20 seconds into recovery
◉ 12 Minute Swim Test. Answer: distance swam in 12 minutes,
considered a maximal test, should be limited to swimmers
◉ Locations for Pulse. Answer: carotid and radial arteries
◉ Heart Rate Monitoring. Answer: short time: 10 seconds, multiply
by 6; 15 seconds, multiply by 4; locate quickly
◉ Max Heart Rate Equation. Answer: 208-(0.7 x age)
◉ Body Composition. Answer: what the body is made of; relative
amounts of fat and fat-free tissues in the body
EXERCISE TECHNIQUE HIGH-YIELD CONCEPTS
2026
◉ Arteries. Answer: elastic/unobstructed; carries oxygenated blood;
diameter under muscular control; when unfit, diameter is reduced
and it becomes inelastic
◉ Veins. Answer: elastic/unobstructed; carries deoxygenated blood;
relies on pumping action of muscles to facilitate venous return
◉ Healthy Heart and PA. Answer: heart will get stronger;
myocardium adapts to handle extra demands placed on it; an
indication of positive adaptation is lower resting HR (50-85 bpm);
enhances parasympathetic dominance; prepares cardiovascular
system for stress; normalizes CV system; reduces CVD risks
◉ Oxygen Uptake (VO2). Answer: amount of oxygen consumed by
the body; capacity of body to deliver and utilize oxygen; higher
capacity=greater efficiency
◉ VO2 Max. Answer: maximum amount of oxygen the body is able to
use per minute of physical activity (L/min or mL/kg/min)
,◉ Factors Affecting Aerobic Activity. Answer: genetics; gender= VO2
max in men is 15%-30% higher than women; age= VO2 max
decreases 1% per year starting at age 25 (0.5% for active people);
training state; body composition
◉ Aerobic Center Longitudinal Study. Answer: Done by Dr. Steven
Blair; people with higher fitness levels had lower mortality risks
◉ What Cardiorespiratory Endurance Does. Answer: reduces risk of
early death, coronary heart disease, CHD risk factors; protection
against obesity; enhances ability to perform, improves ability to
function; feeling of well-being
◉ Aerobic Fitness. Answer: requires oxygen to produce the
necessary energy to carry out the activity; primary type of exercise
that stimulates improvements; gives higher VO2 max, higher red
blood cell count, decrease in resting HR, increase in cardiac muscle
strength, lower HR at given workloads, increase number of
functional capillaries, faster recovery time, lower blood pressure and
blood lipids, increases mitochondria, increase in fat-burning
enzymes
◉ Cardiorespiratory Assessment. Answer: educates about current
cardiorespiratory fitness, motivates to exercise, provides foundation
for exercise, evaluates improvements achieved; in the laboratory, gas
analysis that measures difference in O2 between the person's
exhaled air and the atmosphere; field tests to measure VO2 max
, ◉ VO2 Max age <29. Answer: men average= 34-43.9 mL/kg/min;
women average= 30-35 mL/kg/min
◉ One Mile Walk Test. Answer: for unfit people and injured people;
estimates VO2 max by weight, gender, time and heart rate
◉ Step Test. Answer: 3 minutes of stepping, take a 15 second heart
rate between 5 and 20 seconds into recovery
◉ 12 Minute Swim Test. Answer: distance swam in 12 minutes,
considered a maximal test, should be limited to swimmers
◉ Locations for Pulse. Answer: carotid and radial arteries
◉ Heart Rate Monitoring. Answer: short time: 10 seconds, multiply
by 6; 15 seconds, multiply by 4; locate quickly
◉ Max Heart Rate Equation. Answer: 208-(0.7 x age)
◉ Body Composition. Answer: what the body is made of; relative
amounts of fat and fat-free tissues in the body
