Fitness Lessons Cardiovascular Training 2 — Questions and Answers
Question 1: What is the 'talk test' used to assess during cardio exercise?
- Exercise intensity based on ability to hold a conversation (Correct answer)
- Oxygen saturation levels
- Maximum heart rate
- Hydration status
Correct answer: Exercise intensity based on ability to hold a conversation
The talk test gauges exercise intensity: at moderate intensity you can talk but not sing, and at high intensity even speaking is difficult.
Question 2: What is the Rate of Perceived Exertion (RPE) scale typically used to measure?
- Subjective effort level during exercise on a 6–20 or 0–10 scale (Correct answer)
- Heart rate in beats per minute
- Oxygen consumption in mL/kg/min
- Caloric burn per hour
Correct answer: Subjective effort level during exercise on a 6–20 or 0–10 scale
The RPE scale allows individuals to rate their subjective perception of effort, helping regulate exercise intensity without heart rate monitors.
Question 3: Which cardio modality places the least impact stress on joints?
- Swimming (Correct answer)
- Running
- Jumping rope
- Stair climbing
Correct answer: Swimming
Swimming is a non-weight-bearing exercise that provides excellent cardiovascular benefits with minimal joint impact.
Question 4: What does 'cross-training' mean in cardiovascular fitness?
- Using multiple different exercise modalities to reduce injury risk and improve overall fitness (Correct answer)
- Only training one sport at high intensity
- Doing cardio and weights in the same session
- Training with a partner
Correct answer: Using multiple different exercise modalities to reduce injury risk and improve overall fitness
Cross-training alternates between different forms of exercise to prevent overuse injuries, reduce boredom, and develop well-rounded fitness.
Question 5: Which training principle should guide increases in weekly cardio mileage to prevent overuse injury?
- 10% rule (increase volume no more than 10% per week) (Correct answer)
- Double volume every week
- Add maximum distance as fast as possible
- Reduce volume each week
Correct answer: 10% rule (increase volume no more than 10% per week)
The 10% rule recommends increasing weekly running mileage by no more than 10% to allow musculoskeletal adaptation and minimize injury risk.
Question 6: What happens to stroke volume in a trained endurance athlete compared to an untrained person?
- Stroke volume increases, allowing more blood per heartbeat (Correct answer)
- Stroke volume decreases
- Stroke volume stays the same
- Stroke volume is irrelevant to endurance
Correct answer: Stroke volume increases, allowing more blood per heartbeat
Endurance training causes cardiac hypertrophy and increased chamber volume, raising stroke volume and improving efficiency.
Fitness Lessons Cardiovascular Training 2
What is the 'talk test' used to assess during cardio exercise?