Chapter 1: The Warm-Up
Worksheet Answers
Exercise 1.
True or False. Indicate whether each of the following statements in true or false by circling +
if true and O if false. If the statement is false correct it in the space provided.
+
O
1. Exercise responses are the physiological changes resulting from a consistent
exercise training program; exercise adaptations are the physiological
changes that occur during a single exercise bout.
Exercise responses occur during a single bout; adaptations result from exercise
training.
+
O
2. To accurately describe the response to acute exercise, it is necessary to consider the
intensity, duration, and modality of the exercise.
+
O
3. To properly interpret and evaluate the pattern of responses to all six categories of
exercise, it is important to consider the age, sex, and physiological status of the
exerciser; the match between the test and the goal for testing; the accuracy possible
with the test; and, environmental and experimental conditions.
+
O
4. The basis of comparison for exercise responses are exercise versus resting
values; the basis of comparison for training adaptations are post training
values versus pretraining values (rest pre-post; submaximal and/or maximal
exercise pre-post).
Plowman & Smith: Exercise Physiology for Health, Fitness, and Performance, 4th ed. ©Lippincott Williams &
Wilkins, 2014
Page 1
+
O
5. If a group of individuals of varying fitness levels is presented with a relative
submaximal exercise task, those who are more fit will be less challenged and score
better than those who are less fit.
All should be equal (assuming equal motivation); description here is for an
absolute task.
+
O
6. Physical fitness test batteries typically utilize absolute exercise tasks (for example, a
1-mile run/walk), whereas exercise prescriptions are typically based on relative
submaximal exercise workloads (for example, 75% HRmax)
+
O
7. Some activity is always better than no activity from a health dose-response
relationship perspective.
+
O 8. Field test results provide direct measurements of physiological variables precise and
accurate as laboratory tests and can serve as criterion tests.
Field tests are indirect (usually performance based) estimates of criterion tests.
+
O 9. The two key elements for achieving a training adaptation are overload and
rest/recovery.
+
O
10. Progression is best implemented as a continuous series of increasing work loads.
Progression is best implemented through steploading, where every third to fourth
change is a decrease in training load.
+
O
11. A warm-up prepares the body for activity by stretching to increase joint range of
motion.
A warm-up must increase body temperature to prepare the body for activity.
Plowman & Smith: Exercise Physiology for Health, Fitness, and Performance, 4th ed. ©Lippincott Williams &
Wilkins, 2014
Page 2
+
O 12. Periodization macrocycles and microcycles have five basic goals or patterns:
developmental; shock; competitive (maintenance); tapering (unloading); and
transition (regeneration).
+
O 13. Shock cycles should always be followed by a tapering cycle.
Shock cycles should always be followed by a regeneration cycle.
+
O 14. All evaluation testing to determine an athlete’s response to training should be done
at the end of a developmental cycle.
Evaluation testing should be done at the end of a regeneration cycle so that
fatigue is not a factor.
+
O
15. From the standpoint of Stress theory, the goal of a training program is to alternate
the exerciser between Stages I and II and avoid Stage III where recovery is not
possible in a reasonable time.
+
O
16. Both a single, acute bout of exercise and chronic exercise training are stressors.
+
O
17. Stress is defined as a disruption in body homeostasis.
Stress is defined as a disruption in body homeostasis and all attempts by the body
to regain homeostasis.
+
O
18. The best graphic descriptor for the continuum that represents training adaptation
(untrained, optimally trained) and maladaptation (overreached, overtrained) is an
initial rise, plateau at steady state, followed by a negative drift.
The best graphic descriptor for the continuum that represents training adaptation
and maladaptation is an inverted U.
Plowman & Smith: Exercise Physiology for Health, Fitness, and Performance, 4th ed. ©Lippincott Williams &
Wilkins, 2014
Page 3
Exercise 2.
Interpreting Tables: Categories of Exercise. Complete the following table to indicate the
intensity and duration of the categories of exercise for which response patterns will be described
and discussed throughout the text. In the last column give an example of an activity of daily
living, physical fitness testing, or sport for the described category.
Exercise Category
Exercise
Exercise Duration
Example
Intensity
5–100%
<2–10 min
MCV
Gymnastics: Iron
cross
Static
Dynamic Resistance
%1-RM
Number of
Olympic power
or
repetitions per set
lifting
30 s to 3 min
400-m sprint
5–30 min
FitnessGram®
absolute
load
Very short-term, high-intensity
anaerobic exercise
90–
100+%
.
VO 2 max
Incremental aerobic to maximum
<55–
100%
.
VO 2 max
Pacer (20-m
shuttle)
Plowman & Smith: Exercise Physiology for Health, Fitness, and Performance, 4th ed. ©Lippincott Williams &
Wilkins, 2014
Page 4
endurance run
Long-term, moderate to heavy
55–89%
30 min to 4 h
Marathon
10–15 min
Leisurely walk
.
submaximal aerobic exercise
VO 2 max
Short-term, light to moderate
30–69%
submaximal aerobic exercise
.
VO 2 max
Exercise 3
Interpreting Tables: Graphs. Find a graph in the text to match each of these patterns. Cite the
page number, figure number, and variable being measured.
There are no specific answers for this table completion. Answers will vary.
Exercise 4
Matching. A) Match the physical fitness component in Column I with the appropriate type of
Physical Fitness that it is a component of from Column II.
Plowman & Smith: Exercise Physiology for Health, Fitness, and Performance, 4th ed. ©Lippincott Williams &
Wilkins, 2014
Page 5
Column I: Physical Fitness Components
__C__ Agility
Column II: Type of Physical Fitness
__C__ Anaerobic power and capacity
A. Both health-related and sport-
__C__ Balance
related physical fitness
__B__ Body composition associated with low
B. Health-related physical fitness
risk of hypokinetic disease
C. Sport-related physical fitness
__C__ Body composition to optimize
performance
__A__ Cardiovascular-respiratory endurance
__A__ Flexibility
A
Muscular endurance
__A__ Muscular strength
__C__ Power
B) Match the cycle name from Column II with the primary purpose of the cycle given in Column
I. More than one cycle from Column II can be used to label the description in Column I.
Column I: Cycle Description
Column II: Cycle Name
_G_ Systematic decrease in overload to facilitate a
A. Competition microcycle
physiological peak
B. Developmental
_D, H Intended to remove fatigue, emphasize
macrocycle
relaxation and prevent overtraining
C. Developmental
_B, C_ Progressive overload increase in general or
microcycle
specific fitness/physiological attributes.
D. Regeneration microcycle
_E, F_ Sudden increase in training demands
E. Shock macrocycle
_A, G_ Maintenance of physiological fitness while
F. Shock microcycle
Plowman & Smith: Exercise Physiology for Health, Fitness, and Performance, 4th ed. ©Lippincott Williams &
Wilkins, 2014
Page 6
optimizing performance
G. Tapering microcycle
H. Transition microcycle
C) Match the name of the periodization macrocycle from Column II to the workout(s) or portion
of a workout that exemplifies that macrocycle. The sport is field hockey or soccer. Each
macrocycle may be used more than once or not at all.
Column I: Workout
Column II:
__D__ Three-on-three recreational basketball game
Periodization
__B__ Run 5 miles at moderate intensity; stretch 10-20 min
Macrocycle
__D__ One-quarter–mile swim
A. Competition
__C__ Warm-up jogging and stretching followed by wind
phase
sprints and individual skill drills
B. General
__A__ Warm-up; half-field scrimmage; penalty shot practice;
preparation phase
second and final day of
C. Specific
weight lifting for the week
__B__ First of four days of weight lifting
preparation phase
_A,or C Warm-up; high-speed dribbling and defensive drills
D. Transition phase
in pairs; situational strategy drills
D) Match the exercise/training response/adaptation statement in Column I with the stress
descriptor from Column II. Column II answers may be used more than once or not at all.
Column I: Exercise/training response/adaptation
Column II: Stress
statements
Responses
_E__ A short –term decrement in performance results
A. Exercise Response-
from a planned shock microcycle,
Alarm Reaction
followed by an adequate regeneration cycle.
B. Exercise Response-
Plowman & Smith: Exercise Physiology for Health, Fitness, and Performance, 4th ed. ©Lippincott Williams &
Wilkins, 2014
Page 7
_ I __ A short-term decrement in performance results
Stage of Resistance
from too much overload and too
C. Exercise Response-
little planned recovery, which the individual may
Stage of Exhaustion
reverse relatively easily if
D. Training Adaptation-
recovery, and not additional overload, is prescribed.
Alarm Reaction
__A_ Homeostasis is disrupted, and the physiological
E. Training Adaptation-
systems begin to attain an elevated
Stage of Resistance
steady state.
F. Training Adaptation-
__C__ Temporary fatigue is reversed by short-term rest
Stage of Exhaustion
and nutrition refueling.
G. Training
D or E A dampened response to any given submaximal
Maladaptation-Alarm
exercise bout occurs.
Reaction
__E__ Maximal exercise capacity increases.
H. Training
__B__ Elevated homeostatic steady state at constant
Maladaptation-Stage of
exercise rate is maintained.
Resistance
__I__ Chronic decrement in performance and ability to
I. Training
perform in which restoration may take years.
Maladaptation-Stage of
Exhaustion
E) In each of the graphs below, indicate whether labels 1 through 3 on the graphs show an
Increase, Decrease, or No Change. These may be used more than once in each graph.
Plowman & Smith: Exercise Physiology for Health, Fitness, and Performance, 4th ed. ©Lippincott Williams &
Wilkins, 2014
Page 8
Plowman & Smith: Exercise Physiology for Health, Fitness, and Performance, 4th ed. ©Lippincott Williams &
Wilkins, 2014
Page 9