NASM Cardiorespiratory Fitness Training 2 — Questions and Answers
Question 1: What is the Karvonen formula used for in NASM cardiorespiratory programming?
- Estimating caloric expenditure
- Calculating target heart rate using heart rate reserve (Correct answer)
- Measuring VO2 max
- Determining 1-rep maximum
Correct answer: Calculating target heart rate using heart rate reserve
The Karvonen formula calculates target heart rate by factoring in heart rate reserve (HRmax − HRrest), giving a more personalized intensity prescription.
Question 2: Which physiological adaptation is a primary benefit of consistent aerobic training according to NASM?
- Increased resting heart rate
- Decreased stroke volume
- Increased mitochondrial density in muscle cells (Correct answer)
- Reduced capillary density
Correct answer: Increased mitochondrial density in muscle cells
Regular aerobic training increases mitochondrial density, allowing muscles to produce more ATP aerobically and improving endurance performance.
Question 3: What does EPOC stand for in the context of NASM exercise physiology?
- Exercise-Produced Oxygen Consumption
- Excess Post-exercise Oxygen Consumption (Correct answer)
- Elevated Post-exercise Output Capacity
- Enhanced Post-exercise Oxidative Catabolism
Correct answer: Excess Post-exercise Oxygen Consumption
EPOC (Excess Post-exercise Oxygen Consumption) refers to the elevated oxygen uptake following exercise, contributing to continued caloric burn after training.
Question 4: In NASM's cardiorespiratory training, what is the recommended frequency of Stage 1 training for deconditioned clients?
- 1–2 days per week
- 2–3 days per week (Correct answer)
- 4–5 days per week
- Daily sessions only
Correct answer: 2–3 days per week
NASM recommends 2–3 days per week of Stage 1 steady-state cardio for deconditioned or beginning clients to build an aerobic base safely.
Question 5: According to NASM, which component of the FITTE principle refers to how challenging the exercise is?
- Frequency
- Intensity (Correct answer)
- Time
- Type
Correct answer: Intensity
The 'Intensity' component of the FITTE principle (Frequency, Intensity, Time, Type, Enjoyment) describes how hard the client is working during exercise.
Question 6: What is the recommended duration of each high-intensity interval during NASM's Stage 3 cardiorespiratory training?
- 1–2 minutes at high intensity followed by equal recovery (Correct answer)
- 10–15 minutes at maximum effort
- 30–45 seconds followed by 90-second recovery
- 5-minute blocks with no rest
Correct answer: 1–2 minutes at high intensity followed by equal recovery
NASM Stage 3 HIIT typically uses work intervals of approximately 1–2 minutes at high intensity with matching or double recovery periods.
NASM Cardiorespiratory Fitness Training 2
What is the Karvonen formula used for in NASM cardiorespiratory programming?