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.