NETA Cardiovascular Training 1 — Questions and Answers
Question 1: What is the primary energy system used during steady-state aerobic exercise lasting more than 3 minutes?
- Phosphagen system
- Glycolytic system
- Oxidative system (Correct answer)
- ATP-PC system
Correct answer: Oxidative system
The oxidative (aerobic) energy system is the primary source for sustained exercise lasting more than 3 minutes, using oxygen to produce ATP.
Question 2: According to ACSM guidelines, how many minutes of moderate-intensity cardiorespiratory exercise per week is recommended for healthy adults?
- 75 minutes
- 100 minutes
- 150 minutes (Correct answer)
- 200 minutes
Correct answer: 150 minutes
ACSM recommends at least 150 minutes of moderate-intensity cardiorespiratory exercise per week for healthy adults to achieve health benefits.
Question 3: Which formula is most commonly used to estimate maximum heart rate in apparently healthy adults?
- 200 - age
- 220 - age (Correct answer)
- 210 - (0.5 × age)
- 180 - age
Correct answer: 220 - age
The most commonly used formula to estimate maximum heart rate is 220 minus the individual's age, though it carries a standard deviation of about ±10–12 bpm.
Question 4: What does the Karvonen formula calculate in cardiovascular exercise programming?
- Caloric expenditure during exercise
- Target heart rate training zones (Correct answer)
- VO2 max from submaximal testing
- Body fat percentage
Correct answer: Target heart rate training zones
The Karvonen formula calculates target heart rate training zones using heart rate reserve (HRmax minus HRrest), providing a more individualized prescription than percentage of HRmax alone.
Question 5: During a HIIT session using a 1:2 work-to-rest ratio, if the work interval is 30 seconds, how long is the rest period?
- 15 seconds
- 30 seconds
- 60 seconds (Correct answer)
- 90 seconds
Correct answer: 60 seconds
A 1:2 work-to-rest ratio means the rest period is twice the length of the work interval, so 30 seconds of work is followed by 60 seconds of rest.
Question 6: Which type of cardiovascular training is generally most effective for improving VO2 max in already-trained individuals?
- Low-intensity steady-state training
- High-intensity interval training (HIIT) (Correct answer)
- Long slow distance training
- Continuous moderate-intensity training
Correct answer: High-intensity interval training (HIIT)
High-intensity interval training (HIIT) is the most effective method for improving VO2 max, particularly in trained individuals, due to the high cardiovascular demand placed on the system.
Question 7: On the original Borg Rating of Perceived Exertion (RPE) scale, what is the complete numerical range?
- 0–10
- 1–10
- 6–20 (Correct answer)
- 1–20
Correct answer: 6–20
The original Borg RPE scale ranges from 6 to 20 and was intentionally designed so that multiplying the rating by 10 approximates heart rate in beats per minute.
NETA Cardiovascular Training 1
What is the primary energy system used during steady-state aerobic exercise lasting more than 3 minutes?