NASM Cardiorespiratory Training 1 — Questions and Answers
Question 1: According to NASM, Stage 1 cardiorespiratory training is characterized by exercise performed at which heart rate zone?
- Zone 1 (65–75% HRmax) (Correct answer)
- Zone 2 (76–85% HRmax)
- Zone 3 (86–95% HRmax)
- Zone 4 (96–100% HRmax)
Correct answer: Zone 1 (65–75% HRmax)
Stage 1 cardiorespiratory training is performed in Zone 1 (65–75% HRmax), building an aerobic base for deconditioned individuals.
Question 2: The Karvonen formula calculates target heart rate using:
- Heart rate reserve and desired training intensity percentage (Correct answer)
- Maximum heart rate and resting heart rate subtracted only
- 220 minus age as the sole calculation
- VO2 max and lactate threshold
Correct answer: Heart rate reserve and desired training intensity percentage
The Karvonen formula uses heart rate reserve (HRmax − HRrest) multiplied by the desired intensity percentage, then adds resting heart rate to find target HR.
Question 3: NASM's Stage 3 cardiorespiratory training incorporates which type of interval protocol?
- High-intensity interval training (HIIT) with Zone 3 bursts (Correct answer)
- Steady-state continuous training only
- Low-intensity recovery intervals below Zone 1
- Moderate-intensity continuous training at Zone 2
Correct answer: High-intensity interval training (HIIT) with Zone 3 bursts
Stage 3 introduces HIIT with high-intensity Zone 3 intervals interspersed with active recovery, maximizing cardiovascular adaptations for advanced clients.
Question 4: What does the term 'EPOC' refer to in the context of cardiorespiratory exercise?
- Excess post-exercise oxygen consumption (Correct answer)
- Extended period of cardiovascular output
- Effective performance of cardiovascular conditioning
- Exercise-promoted oxidative calorie burning
Correct answer: Excess post-exercise oxygen consumption
EPOC is the elevated oxygen consumption that continues after exercise to restore the body to its pre-exercise state, burning additional calories post-workout.
Question 5: Which NASM cardiorespiratory stage is most appropriate for a client who is sedentary and has never exercised consistently?
- Stage 1 (Correct answer)
- Stage 2
- Stage 3
- All stages simultaneously
Correct answer: Stage 1
Stage 1 builds aerobic base at low intensities and is specifically designed for deconditioned or sedentary individuals starting a cardiorespiratory program.
Question 6: The estimated maximum heart rate formula most commonly used is:
- 220 minus age (Correct answer)
- 200 minus age
- 180 minus age
- Age divided by 220
Correct answer: 220 minus age
The most widely used formula for estimating maximum heart rate is 220 minus the client's age, providing a simple starting point for heart rate zone calculations.
NASM Cardiorespiratory Training 1
According to NASM, Stage 1 cardiorespiratory training is characterized by exercise performed at which heart rate zone?