NASM Cardiorespiratory Fitness Training 1 — Questions and Answers
Question 1: What does NASM's Stage 1 of cardiorespiratory training primarily target?
- Lactate threshold improvement
- Building a base aerobic foundation (Correct answer)
- Maximizing VO2 max
- Sprint interval capacity
Correct answer: Building a base aerobic foundation
Stage 1 focuses on building a foundational aerobic base using moderate steady-state cardio to improve cardiovascular efficiency.
Question 2: According to NASM, what is the target heart rate zone for Stage 2 cardiorespiratory training?
- 50–65% HRmax
- 65–75% HRmax (Correct answer)
- 76–85% HRmax
- 86–95% HRmax
Correct answer: 65–75% HRmax
Stage 2 cardiorespiratory training uses a target zone of approximately 65–75% of maximum heart rate to develop aerobic efficiency.
Question 3: Which formula does NASM recommend for estimating maximum heart rate?
- 220 + age
- 220 − age (Correct answer)
- 206.9 − (0.67 × age)
- 180 − age
Correct answer: 220 − age
NASM's primary maximum heart rate estimation formula is 220 minus the client's age.
Question 4: What does the term 'steady-state cardiorespiratory exercise' mean in the NASM framework?
- Exercise performed at varying intensities
- Exercise maintained at a consistent intensity throughout (Correct answer)
- High-intensity interval training
- Exercise performed only on cardio machines
Correct answer: Exercise maintained at a consistent intensity throughout
Steady-state cardio means sustaining a consistent exercise intensity for the duration of the session, characteristic of Stage 1 training.
Question 5: In NASM's cardiorespiratory training model, what distinguishes Stage 3 from Stages 1 and 2?
- Lower overall training volume
- Introduction of high-intensity interval training (HIIT) (Correct answer)
- Focus on flexibility over endurance
- Exclusive use of resistance training
Correct answer: Introduction of high-intensity interval training (HIIT)
Stage 3 introduces HIIT protocols where clients alternate between high-intensity efforts and recovery periods to improve anaerobic capacity.
Question 6: What is the primary energy system used during low-intensity, long-duration cardiorespiratory exercise?
- ATP-PC system
- Glycolytic system
- Oxidative (aerobic) system (Correct answer)
- Phosphagen system
Correct answer: Oxidative (aerobic) system
The oxidative (aerobic) system predominates during low-intensity, prolonged exercise, using oxygen to produce sustained ATP from fats and carbohydrates.
NASM Cardiorespiratory Fitness Training 1
What does NASM's Stage 1 of cardiorespiratory training primarily target?