©THEBRIGHTSTARS 2024
ExRx- Cardiovascular Training Exam
Questions With Correct Answers
What should always be added in an ExRx? - answer✔✔F.I.T.T.
ACSM recommended frequency for exercise - answer✔✔3-5 days per week: 5 days of moderate,
3 days of vigorous or combination of both
moderate intensity measurements - answer✔✔40-59% HRR, 52-73% MHR, 9-14 RPE
vigorous intensity measurements - answer✔✔60-89% HRR, 74-96% MHR, 15-20 RPE
ACSM recommended duration of exercise - answer✔✔30-60 min Mod., 20-60 min Vig.; less
than 20min may be beneficial for sedentary individuals
ACSM recommended exercise volume - answer✔✔500-1000 METs min/week, achieve at least
7000 steps
what does ExRx depend on? - answer✔✔caloric goals, initial health/fitness level, preferences,
time constraints
most typical mode of exercise used - answer✔✔rhythmic, continuous exercise involving major
muscle groups
type A exercise modes - answer✔✔indoor cycling, walking, aqua-aerobics, slow dancing
type B exercise modes - answer✔✔jog/run, row, stair climb, simulated climbing, nordic skiing,
spinning, fast dancing, elliptical training
type C exercise mode - answer✔✔aerobic dance, step aerobics, in-line skating, nordic skiing,
jump rope, swimming, hiking
type D exercise mode - answer✔✔basketball, handball, racket sports, downhill skiing
T/F every mode of exercise uses the same absolute measures of intensity - answer✔✔false, they
have the same relative measurements of intensity
examples of absolute measurements of intensity - answer✔✔(speed, grade, ROMs) min per mile,
MPH & %grade, level or SPM, Watts or kgm/min, Watts
intensity - answer✔✔main determinant of frequency & duration, important in aerobic training
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relative intensity - answer✔✔an intensity level that's based off of the individuals own
physiological response or perceived exertion to exercise; relative to individual
examples of relative measurements of intensity - answer✔✔% HR, %VO2 max, HRR, RPE
absolute intensity - answer✔✔an intensity that isn't relative to the individual it stays the same
regardless of who it is
what is the most accurate and easiest method to measure during training feedback? -
answer✔✔heart rate
what can be used for a client if we know their VO2 max? - answer✔✔the 1-to-1 relationship of
HRR and VO2 can be used
% of max HR equations - answer✔✔220-age OR 208-(age)*0.7
Karvonen Method: HRR equation - answer✔✔target HR range= ((MHR- HRrest)x determined
%) + HRrest
Ex: I have a 30y.o with resting HR 60bpm. What is their HRR at 80%? - answer✔✔MHR: 2210-
30= 190
190-60= 130 (max reserve)
130 * 0.8= 104 + 60= 164=80% HRR
antibiotics, asthma meds, decongestants, hypothyroidism, antidepressants influences on exercise
- answer✔✔increases HR
beta-blockers influences on exercise - answer✔✔decreases HR and can cause bodyweight
increase
1 MET = ? - answer✔✔resting: 3.5 ml/kg/min (avg.)
3-6 METs indicates what type of exercise? - answer✔✔moderate intensity (40-60% voz max),
ex- brisk walk at 3-4mph
>6 METs indicates what type of exercise? - answer✔✔high intensity (>60% VO2 max), ex-
stationary cycling at 750kgm/min (150 watts)
what are METs often used for? - answer✔✔to describe peak functional capacity and PA level
training frequency - answer✔✔refers to how often the workouts are performed (number of
sessions per week), depends on client's goals, fitness level, duration, intensity, recovery time
required
duration (time) - answer✔✔measure of how long an exercise session lasts, depends on client's
goals, fitness level, intensity; recommends 20-60min, inversely related to intensity
