ESP EXAM 1 QUESTIONS AND ANSWERS | COMPLETE STUDY GUIDE
2026/2027
What is cardiorespiratory fitness (CRF)? - ANS ✔✔The ability of the heart, lungs, blood vessels,
and skeletal muscles to work together efficiently to transport and use oxygen during physical
activity or exercise.
What does CRF indicate? - ANS ✔✔The body's capacity to perform sustained physical work.
What is the difference between physical activity and exercise? - ANS ✔✔Physical activity is any
movement that expends energy and is unstructured, while exercise is structured, planned
activity designed to improve fitness.
Give an example of physical activity. - ANS ✔✔Walking at a park or playing with children.
Give an example of exercise. - ANS ✔✔A running program or cycling workouts.
What does the ACSM FITT-VP principle stand for? - ANS ✔✔Frequency, Intensity, Time, Type,
Volume, and Progression.
What does 'Frequency' refer to in the FITT-VP principle? - ANS ✔✔How often exercise occurs.
What does 'Intensity' refer to in the FITT-VP principle? - ANS ✔✔How hard the exercise is.
What does 'Time' refer to in the FITT-VP principle? - ANS ✔✔Duration of exercise per session.
What does 'Type' refer to in the FITT-VP principle? - ANS ✔✔Mode of exercise (e.g., walking,
cycling, swimming).
, What is the formula for 'Volume' in the FITT-VP principle? - ANS ✔✔Volume = Frequency ×
Intensity × Time.
What is the Overload Principle? - ANS ✔✔For physiological improvement, exercise must
challenge the cardiorespiratory system.
What are the key variables in the Overload Principle? - ANS ✔✔Intensity and duration (time).
What should you do if time is limited during exercise? - ANS ✔✔Increase intensity first.
What should you do if someone is deconditioned? - ANS ✔✔Increase duration or frequency
instead of intensity.
What are the ACSM general recommendations for exercise frequency? - ANS ✔✔3-5 days per
week.
What is the recommended intensity for exercise according to ACSM? - ANS ✔✔Moderate to
vigorous intensity.
What is the recommended duration for exercise sessions according to ACSM? - ANS ✔✔20-60
minutes per session.
What are the heart rate methods for assessing exercise intensity? - ANS ✔✔% Heart Rate
Reserve (HRR) and % Heart Rate Max (HRmax).
What does the Rate of Perceived Exertion (RPE) measure? - ANS ✔✔How hard a person feels
they are working based on breathlessness, muscle fatigue, and overall effort.
2026/2027
What is cardiorespiratory fitness (CRF)? - ANS ✔✔The ability of the heart, lungs, blood vessels,
and skeletal muscles to work together efficiently to transport and use oxygen during physical
activity or exercise.
What does CRF indicate? - ANS ✔✔The body's capacity to perform sustained physical work.
What is the difference between physical activity and exercise? - ANS ✔✔Physical activity is any
movement that expends energy and is unstructured, while exercise is structured, planned
activity designed to improve fitness.
Give an example of physical activity. - ANS ✔✔Walking at a park or playing with children.
Give an example of exercise. - ANS ✔✔A running program or cycling workouts.
What does the ACSM FITT-VP principle stand for? - ANS ✔✔Frequency, Intensity, Time, Type,
Volume, and Progression.
What does 'Frequency' refer to in the FITT-VP principle? - ANS ✔✔How often exercise occurs.
What does 'Intensity' refer to in the FITT-VP principle? - ANS ✔✔How hard the exercise is.
What does 'Time' refer to in the FITT-VP principle? - ANS ✔✔Duration of exercise per session.
What does 'Type' refer to in the FITT-VP principle? - ANS ✔✔Mode of exercise (e.g., walking,
cycling, swimming).
, What is the formula for 'Volume' in the FITT-VP principle? - ANS ✔✔Volume = Frequency ×
Intensity × Time.
What is the Overload Principle? - ANS ✔✔For physiological improvement, exercise must
challenge the cardiorespiratory system.
What are the key variables in the Overload Principle? - ANS ✔✔Intensity and duration (time).
What should you do if time is limited during exercise? - ANS ✔✔Increase intensity first.
What should you do if someone is deconditioned? - ANS ✔✔Increase duration or frequency
instead of intensity.
What are the ACSM general recommendations for exercise frequency? - ANS ✔✔3-5 days per
week.
What is the recommended intensity for exercise according to ACSM? - ANS ✔✔Moderate to
vigorous intensity.
What is the recommended duration for exercise sessions according to ACSM? - ANS ✔✔20-60
minutes per session.
What are the heart rate methods for assessing exercise intensity? - ANS ✔✔% Heart Rate
Reserve (HRR) and % Heart Rate Max (HRmax).
What does the Rate of Perceived Exertion (RPE) measure? - ANS ✔✔How hard a person feels
they are working based on breathlessness, muscle fatigue, and overall effort.
