CAT Cardiovascular Training Principles 2 — Questions and Answers
Question 1: The target heart rate zone for moderate-intensity aerobic exercise is typically:
- 40-50% of maximum heart rate
- 50-70% of maximum heart rate (Correct answer)
- 70-85% of maximum heart rate
- 85-100% of maximum heart rate
Correct answer: 50-70% of maximum heart rate
Moderate-intensity exercise corresponds to approximately 50-70% of maximum heart rate, a range that promotes cardiovascular health without excessive strain.
Question 2: The Karvonen formula for calculating target heart rate incorporates which two values?
- Age and body weight
- Resting heart rate and maximum heart rate (Correct answer)
- VO2 max and age
- Stroke volume and cardiac output
Correct answer: Resting heart rate and maximum heart rate
The Karvonen formula uses both resting heart rate and maximum heart rate to calculate a more individualized target training heart rate than simple percentage-of-MHR methods.
Question 3: The 'talk test' is a practical method used during exercise to assess:
- Muscular strength levels
- Flexibility and range of motion
- Exercise intensity (Correct answer)
- Hydration status
Correct answer: Exercise intensity
The talk test gauges exercise intensity: at moderate intensity a person can speak in short sentences, while inability to speak comfortably indicates high intensity.
Question 4: High-Intensity Interval Training (HIIT) is best characterized by:
- Continuous moderate-intensity exercise for 60 minutes
- Alternating periods of high-intensity effort with recovery intervals (Correct answer)
- Low-intensity daily exercise sessions only
- Resistance training combined with static stretching
Correct answer: Alternating periods of high-intensity effort with recovery intervals
HIIT involves repeated cycles of intense effort followed by active or passive recovery, improving both aerobic and anaerobic capacity efficiently.
Question 5: VO2 max is defined as:
- The maximum amount of fat burned per minute during exercise
- The highest heart rate achievable during maximal effort
- The maximum rate of oxygen the body can consume during exercise (Correct answer)
- The maximum lung capacity during a full inhalation
Correct answer: The maximum rate of oxygen the body can consume during exercise
VO2 max is the maximum volume of oxygen the body can utilize per minute during intense exercise and is the gold standard measure of aerobic fitness.
Question 6: The original Borg Rate of Perceived Exertion (RPE) scale traditionally ranges from:
- 1 to 5
- 0 to 100
- 6 to 20 (Correct answer)
- 1 to 10
Correct answer: 6 to 20
The original Borg RPE scale runs from 6 to 20, where 6 represents no exertion and 20 represents maximal exertion, roughly corresponding to 10× the heart rate value.
Question 7: During sustained moderate-intensity aerobic exercise, which energy system is predominantly active?
- ATP-PC (phosphocreatine) system
- Anaerobic glycolytic system
- Oxidative (aerobic) system (Correct answer)
- Immediate alactic system
Correct answer: Oxidative (aerobic) system
The oxidative system dominates during moderate-intensity, longer-duration exercise because it uses oxygen to efficiently produce ATP from fat and carbohydrates.
CAT Cardiovascular Training Principles 2
The target heart rate zone for moderate-intensity aerobic exercise is typically: