NASM 7th ed, Chapter 15:
Cardiorespiratory Fitness Training
An individual's cardiorespiratory fitness level is a strong predictor of what?(Ans- Morbidity and mortality.
What does the acronym FITTE-VP, used to design aerobic (cardio) programs, represent?(Ans- Frequency, intensity, type, time, enjoyment, volume, progression
What is considered the gold standard measurement for cardiorespiratory fitness?(Ans- VO2max
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)?(Ans- It accommodates for discrepancies in resting heart rate.
Walking is considered a component of what type of activity?(Ans- NEAT
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?(Ans- 165 minutes per week
How is a general warm-up best defined?(Ans- Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise immediately following.
What is a sufficient amount of time for a cardiorespiratory cool-down?(Ans- 5 to 10 minutes 1 / 2
What is the recommended frequency for cardiorespiratory training if participating in moderate-intensity exercise like brisk walking?(Ans- 5 times a week
What is the weekly total of time recommended for cardiorespiratory training if participating in moderate-intensity exercise like brisk walking?(Ans- 150 minutes per week
What reflects the characteristics of moderate-intensity exercise?(Ans- Ability to talk comfortably during exercise without breathlessness in the average untrained individual
Which marker of exercise intensity is considered to be the most subjective?(Ans- Ratings of perceived exertion
What rate of oxygen utilization defines one metabolic equivalent (MET), a value representing the amount of oxygen utilized at true rest?(Ans- 3.5 mL/kg/min
What is the Tanaka formula, which is used to estimate an individual's maximal heart rate?(Ans- 208 - (0.7 x age)
What is the corresponding heart rate for an intensity scored as 14 on the original Borg 6 to 20 scale of exertion?(Ans- 140 beats per minute
What is the main benefit of high-intensity interval training (HIIT)?(Ans- It can produce comparable results to traditional cardio exercise in a compressed period of time with a smaller volume of work.
How is Fartlek training best described?(Ans- Fartlek training targets many different physiological systems by combining different formats into one workout.
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