NASM-CPT Cardiorespiratory Training 5 — Questions and Answers
Question 1: Under current physical activity guidelines, which weekly volume meets the minimum aerobic recommendation for adults?
- 60 minutes of moderate activity
- 200 minutes of vigorous activity
- 30 minutes of vigorous activity
- 150 minutes of moderate activity (Correct answer)
Correct answer: 150 minutes of moderate activity
Adults should get at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity each week.
Question 2: A client has a resting heart rate of 60 bpm and an HRmax of 180 bpm. Using the Karvonen method, what is the target heart rate at 70% intensity?
- 126 bpm
- 144 bpm (Correct answer)
- 134 bpm
- 150 bpm
Correct answer: 144 bpm
HRR = 180 - 60 = 120; 120 x 0.70 = 84; 84 + 60 = 144 bpm.
Question 3: The elevated oxygen consumption that continues after a workout ends is known as what?
- Oxygen deficit
- VO2max
- Excess post-exercise oxygen consumption (EPOC) (Correct answer)
- Ventilatory threshold
Correct answer: Excess post-exercise oxygen consumption (EPOC)
EPOC is the extra oxygen used after exercise to restore homeostasis, replenish fuel stores, and clear metabolic by-products.
Question 4: A client with lower crossed syndrome is doing cardio on a stair stepper. Which form fault should the trainer watch for most?
- Excessive arching of the low back (Correct answer)
- Shoulder elevation
- Knees moving outward
- Neck extension
Correct answer: Excessive arching of the low back
Lower crossed syndrome involves an anterior pelvic tilt, so excessive lumbar arching is the main fault to watch for.
Question 5: What is the primary purpose of a 5-10 minute cool-down after cardiorespiratory exercise?
- Maximize calorie burn
- Gradually lower heart rate and reduce blood pooling (Correct answer)
- Increase muscle hypertrophy
- Raise core temperature
Correct answer: Gradually lower heart rate and reduce blood pooling
A cool-down lets heart rate and breathing return toward resting levels and lowers the risk of blood pooling and dizziness.
Question 6: In the FITTE principle, the second 'E' stands for which variable?
- Endurance
- Effort
- Enjoyment (Correct answer)
- Efficiency
Correct answer: Enjoyment
FITTE stands for Frequency, Intensity, Time, Type, and Enjoyment, and enjoyment helps with long-term adherence.
Question 7: A deconditioned client feels sustained Zone 1 sessions are getting easy, but you have not tested their VT2. What is the most appropriate next step?
- Move straight into Zone 3 sprint intervals
- Introduce brief Zone 2 intervals within Zone 1 sessions (Correct answer)
- Double session duration at the same pace
- Stop cardio and focus only on resistance training
Correct answer: Introduce brief Zone 2 intervals within Zone 1 sessions
Progression goes from Stage 1 to Stage 2, which adds short Zone 2 work intervals between Zone 1 recovery periods.