Section: Coach Move — A Lifelong Practice
This section covers Chapter 4, Lessons 4.1 through 4.4.
Part A — Vocabulary (20 points, 2 points each)
Select the best answer for each question.
1. VO2 max is:
A) A measure of body weight B) The maximum rate at which the body can use oxygen during intense exercise; strongly predictive of long-term mortality C) A measure of flexibility D) Resting heart rate
2. Sarcopenia is:
A) A type of adolescent injury B) Age-related loss of skeletal muscle mass and strength; slowed by resistance training at any age C) A heart condition D) The same as osteoporosis
3. Healthspan differs from lifespan in that:
A) They are the same B) Lifespan is total years lived; healthspan is years lived in good health C) Lifespan is for men, healthspan for women D) Healthspan only applies to athletes
4. Minimum effective dose refers to:
A) The maximum useful workout B) The smallest input producing meaningful benefit; often less than fitness culture suggests C) A drug dosage D) Required minimum hours per day
5. Movement reserve is:
A) An exercise savings account B) Accumulated capacity from years of activity that buffers age-related decline C) Equipment storage D) A type of recovery
6. Practice anchor refers to:
A) A heavy weight B) A specific activity you can rely on across many life phases C) The starting weight in lifting D) A boat term
7. Returning (in this chapter) refers to:
A) Going back to a store B) The capacity to come back to movement after interruption; the most underrated skill in lifelong practice C) Re-doing an exercise D) Recovery between sets
8. Frictionlessness in practice design means:
A) Smooth movement B) Easier-to-start practices get done more often; a design principle for sustainability C) No effort required D) Smooth equipment
9. A non-negotiable in movement practice is:
A) A required exercise B) A small set of practices you protect even when other things flex C) An expensive piece of gear D) A government rule
10. A movement philosophy differs from a movement program in that:
A) Programs are more flexible B) A philosophy is a flexible articulation of belief and intention that can survive life's variations; a program is a specific protocol C) They are identical D) Philosophy is not measurable
Part B — Concept Comprehension (20 points, 2 points each)
Select the best answer for each question.
11. VO2 max is best described as:
A) A measure of body weight B) The maximum rate at which the body can use oxygen during intense exercise; strongly predictive of long-term mortality C) A measure of flexibility D) The same as resting heart rate
12. Sarcopenia is:
A) A type of injury common in adolescents B) Age-related loss of skeletal muscle mass and strength; slowed by resistance training at any age C) A heart condition D) The same as osteoporosis
13. The 2018 Mandsager study on cardiorespiratory fitness and mortality found:
A) No relationship B) Higher cardiorespiratory fitness was associated with substantially lower all-cause mortality, with a dose-response relationship C) Higher fitness was associated with higher mortality D) The effect only in adults under 30
14. The difference between healthspan and lifespan is:
A) They are the same B) Lifespan is total years lived; healthspan is years lived in good health C) Lifespan is for men; healthspan is for women D) Healthspan only applies to elite athletes
15. The most underrated skill in a lifelong movement practice is:
A) Maximum strength B) Returning — coming back after inevitable interruptions C) VO2 max D) Flexibility
16. Minimum effective dose research suggests that for cardiovascular fitness:
A) Less than 60 minutes per day is useless B) Even relatively low-volume activity (~15-20 min/day moderate) produces substantial mortality benefit C) Only elite-level training matters D) Activity has no measurable effect
17. Reducing friction in a movement practice:
A) Has no effect on adherence B) Substantially increases adherence — easier-to-start practices get done more often C) Only matters for beginners D) Is the same as reducing intensity
18. Movement-as-practice is distinguished from movement-as-exercise by:
A) The presence of equipment B) Intention, attention, and continuity C) Number of repetitions D) Session duration
19. Community in movement is associated with:
A) Worse long-term adherence B) Stronger long-term adherence and one of the deepest sources of meaning in physical practice C) Only matters for team sports D) No measurable effect
20. A movement philosophy compared to a movement program:
A) Is more rigid B) Is a flexible articulation of belief and intention that can survive life's variations C) Has no specifics D) Requires daily revision
Part C — Application (30 points, 6 points each)
Write 2-4 complete sentences for each question. Show your reasoning.
21. Describe how physical capacity changes across the human lifespan. Why does what you do at 17 substantially shape what is available at 70?
22. A college freshman starts strong with workouts but stops entirely by week 5 due to schedule chaos. Apply the concepts of sustainable practice, returning, and minimum effective dose to advise them.
23. Explain the difference between "moving toward" and "moving away" framings. Why might the same workout produce different long-term outcomes depending on which framing dominates?
24. Describe sarcopenia and explain what the research shows about resistance training in adolescence as a long-term investment for old age.
25. Write a brief personal movement philosophy (3-5 sentences) reflecting what you have learned across the Coach Move curriculum. Include at least one specific non-negotiable and one specific return strategy.
Continue to the next section.