15 - Cardiorespiratory Fitness Training

Question 1

What is the weekly total of time recommended for cardiorespiratory training if participating in moderate-intensity exercise like brisk walking?

Answer 1

150 minutes per week

Question 2

Which of the following is considered a component of NEAT?

Answer 2

Walking

Question 3

Which of the following is not considered a component of fitness?

Answer 3

Power

Question 4

Which of the following statements regarding true Tabata training is considered accurate?

Answer 4

The total duration of the workout is 4 minutes long and performed at 170% of VO2max.

Question 5

What is the intended outcome of stage 2 training?

Answer 5

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

Question 6

How is a general warm-up best defined?

Answer 6

Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise immediately following.

Question 7

How is ventilatory threshold 1 (VT1) best defined?

Answer 7

The point at which the body uses an equal mix of carbohydrate and fat as fuel sources

Question 8

What is the Tanaka formula, which is used to estimate an individual’s maximal heart rate?

Answer 8

208 - (0.7 x age)

Question 9

When designing a 4-zone model for cardiorespiratory training, what range of intensity defines zone 2?

Answer 9

From VT1 to the midpoint between VT1 and VT2

Question 10

Which of the following markers of exercise intensity is considered to be the most subjective?

Answer 10

Ratings of perceived exertion

Question 11

Which of the following describes a benefit of high-intensity interval training (HIIT)?

Answer 11

It can produce comparable results to traditional cardio exercise in a compressed period of time with a smaller volume of work.

Question 12

How is VT1 identified when using the talk test during a cardio workout?

Answer 12

Continuous talking becomes challenging

Question 13

In what training zone would you be exercising at a vigorous to very hard intensity, where talking is limited to infrequent, short phrases?

Answer 13

Zone 3

Question 14

What type of client is ideally suited for stage 2 training around VT1?

Answer 14

Fitness enthusiasts regularly engaging in physical activity or those seeking further improvements in cardiovascular endurance or weight loss

Question 15

What is the corresponding heart rate for an intensity scored as 14 on the original Borg 6 to 20 scale of exertion?

Answer 15

140 beats per minute