Cardiovascular Training Flashcards
7 cards from real NETA practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 7 Cardiovascular Training flashcards as text
What is the primary energy system used during steady-state aerobic exercise lasting more than 3 minutes?
Answer: Oxidative system
The oxidative (aerobic) energy system is the primary source for sustained exercise lasting more than 3 minutes, using oxygen to produce ATP.
According to ACSM guidelines, how many minutes of moderate-intensity cardiorespiratory exercise per week is recommended for healthy adults?
Answer: 150 minutes
ACSM recommends at least 150 minutes of moderate-intensity cardiorespiratory exercise per week for healthy adults to achieve health benefits.
Which formula is most commonly used to estimate maximum heart rate in apparently healthy adults?
Answer: 220 - age
The most commonly used formula to estimate maximum heart rate is 220 minus the individual's age, though it carries a standard deviation of about ±10–12 bpm.
What does the Karvonen formula calculate in cardiovascular exercise programming?
Answer: Target heart rate training zones
The Karvonen formula calculates target heart rate training zones using heart rate reserve (HRmax minus HRrest), providing a more individualized prescription than percentage of HRmax alone.
During a HIIT session using a 1:2 work-to-rest ratio, if the work interval is 30 seconds, how long is the rest period?
Answer: 60 seconds
A 1:2 work-to-rest ratio means the rest period is twice the length of the work interval, so 30 seconds of work is followed by 60 seconds of rest.
Which type of cardiovascular training is generally most effective for improving VO2 max in already-trained individuals?
Answer: High-intensity interval training (HIIT)
High-intensity interval training (HIIT) is the most effective method for improving VO2 max, particularly in trained individuals, due to the high cardiovascular demand placed on the system.
On the original Borg Rating of Perceived Exertion (RPE) scale, what is the complete numerical range?
Answer: 6–20
The original Borg RPE scale ranges from 6 to 20 and was intentionally designed so that multiplying the rating by 10 approximates heart rate in beats per minute.