Cardiorespiratory Training Flashcards
6 cards from real NASM practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 6 Cardiorespiratory Training flashcards as text
What does the FITTE principle stand for in cardiorespiratory program design?
Answer: Frequency, Intensity, Time, Type, Enjoyment
FITTE stands for Frequency, Intensity, Time, Type, and Enjoyment — variables trainers manipulate to design effective cardiorespiratory programs.
Heart rate zone 2 (76–85% HRmax) in NASM's cardiorespiratory model is best described as:
Answer: Moderate-intensity aerobic training approaching the ventilatory threshold
Zone 2 represents a moderate-to-vigorous aerobic intensity where clients can speak in short sentences and are approaching but not exceeding the ventilatory threshold.
Which cardiorespiratory adaptation is a result of long-term aerobic training at the cellular level?
Answer: Increased mitochondrial density in muscle fibers
Chronic aerobic training stimulates mitochondrial biogenesis, increasing the number and size of mitochondria in muscle cells to enhance oxidative capacity.
During HIIT in Stage 3 of NASM's cardiorespiratory program, the work-to-rest ratio recommended for beginners to HIIT is typically:
Answer: 1:3 (shorter work, longer rest)
Beginners to HIIT start with a 1:3 work-to-rest ratio to allow adequate recovery between high-intensity efforts before progressing to shorter rest periods.
Which cardiorespiratory training modality has the LOWEST impact on joint stress?
Answer: Swimming
Swimming is a non-weight-bearing activity where buoyancy supports body weight, making it the lowest-impact option and ideal for those with joint issues.
For a client with a resting heart rate of 65 bpm and a maximum heart rate of 185 bpm, what is their heart rate reserve (HRR)?
Answer: 120 bpm
Heart rate reserve equals maximum heart rate minus resting heart rate: 185 − 65 = 120 bpm, which serves as the range for Karvonen formula calculations.