NASM 7th ed, Chapter 15: Cardiorespiratory Fitness Training
What is the corresponding heart rate for an intensity scored as 14 on the original Borg 6 to 20 scale of exertion?
140 beats per minute
What is the weekly total of time recommended for cardiorespiratory training if participating in moderate-intensity exercise like brisk walking?
150 minutes per week
If a client is exercising for 150 minutes per week (30 minutes, 5 days per week), then a 10% increase in volume would result in how many minutes total per week?
165 minutes per week
What is the Tanaka formula, which is used to estimate an individual's maximal heart rate?
208 - (0.7 x age)
What rate of oxygen utilization defines one metabolic equivalent (MET), a value representing the amount of oxygen utilized at true rest?
3.5 mL/kg/min
What is the recommended frequency for cardiorespiratory training if participating in moderate-intensity exercise like brisk walking?
5 times a week
What is a sufficient amount of time for a cardiorespiratory cool-down?
5 to 10 minutes
What is the recommendation of minutes per week for cardiorespiratory training, if participating in vigorous-intensity exercise (e.g., jogging or running)?
75 minutes per week
What ideally should follow a day of high-intensity training in stage 3?
A stage 1 day (recovery day) should follow a hard stage 3 training day.
What does the acronym FITTE-VP, used to design aerobic (cardio) programs, represent?
Frequency, intensity, type, time, enjoyment, volume, progression
What type of client would ideally participate in stage 4 training?
Advanced clients with high levels of cardiorespiratory fitness, seeking improvements in anaerobic capacity and power
How is steady-state aerobic exercise best defined?
Aerobic exercise that remains at a relatively constant intensity, including a stable heart rate and oxygen consumption
What is the recommended frequency for cardiorespiratory training, if participating in vigorous-intensity exercise (e.g., jogging or running)?
At least 3 times a week
What duration does the National Academy of Sports Medicine (NASM) typically recommend for the cardiorespiratory portion of the warm-up?
Between 5 and 10 minutes
How is nonexercise activity thermogenesis (NEAT) best defined?
Energy expenditure through daily activities outside of structured exercise, such as walking, completing household chores, and taking the stairs
When designing a 4-zone model for cardiorespiratory training, what range of intensity defines zone 2?
From VT1 to the midpoint between VT1 and VT2
What is considered the main benefit of performing a warm-up prior to cardiorespiratory training?
Increased respiratory rate and tissue temperature
What is one advantage of using the Karvonen method (heart rate reserve or HRR) to calculate training heart rates, versus percentage of maximal heart rate (HRmax)?
It accommodates for discrepancies in resting heart rate.
What is the main benefit of high-intensity interval training (HIIT)?
It can produce comparable results to traditional cardio exercise in a compressed period of time with a smaller volume of work.
An individual's cardiorespiratory fitness level is a strong predictor of what?
Morbidity and mortality.
Walking is considered a component of what type of activity?
NEAT
Which marker of exercise intensity is considered to be the most subjective?
Ratings of perceived exertion
Which postural deviation is most likely to negatively impact ventilation?
Rounded shoulders and a forward head posture
What training stage is ideally suited for new exercisers seeking general health-and-fitness improvements, such as reducing their risk for diabetes?
Stage 1
In which training stage would you utilize work intervals performed just above VT1 and recovery intervals performed below VT1?
Stage 2 training
How is ventilatory threshold 1 (VT1) best defined?
The point at which the body uses an equal mix of carbohydrate and fat as fuel sources
What is the intended outcome of stage 2 training?
To increase the workload (e.g., speed, incline) in a way that helps clients exercise at higher intensities and achieve greater levels of aerobic fitness
What is considered the gold standard measurement for cardiorespiratory fitness?
VO2max
What do the V and P represent within the FITTE-VP principle for designing cardiorespiratory training?
Volume and progression
In what training zone are you exercising at a challenging to hard intensity, where continual talking would become challenging?
Zone 2
In what training zone would you be exercising at a vigorous to very hard intensity, where talking is limited to infrequent, short phrases?
Zone 3
What weekly progression rate in exercise volume is the maximum recommended for cardiorespiratory training?
10% per week
For an individual training in stage 1, what training volume and frequency would qualify that person to progress to stage 2?
Ability to maintain zone 1 intensity for at least 30 minutes, 3 times per week
What reflects the characteristics of moderate-intensity exercise?
Ability to talk comfortably during exercise without breathlessness in the average untrained individual
What RPE range (on a scale of 1 to 10) aligns with training in zone 2?
An RPE of 5 to 6
How is VT1 identified when using the talk test during a cardio workout?
Continuous talking becomes challenging
What defines the general goal or outcome of training in zone 1?
Develop an appropriate aerobic base
How is Fartlek training best described?
Fartlek training targets many different physiological systems by combining different formats into one workout.
What type of client is ideally suited for stage 2 training around VT1?
Fitness enthusiasts regularly engaging in physical activity or those seeking further improvements in cardiovascular endurance or weight loss
Which compensation is most likely considered a predictive factor for developing a knee injury?
Knee valgus
Identify a movement limitation for an individual who walks or runs on a treadmill if he or she presents with an anterior pelvic tilt.
Limitations to hip extension may require hyperextension in the low-back, placing increased stress on the low-back.
How is a general warm-up best defined?
Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise immediately following.