NAFC 5 QUESTIONS WITH ANSWERS RATED A+
List the 5 components of the cardiovascular system - ...
NAFC recommendation for moderate-intensity cardio exercise is ________________days/week
- five
hours is the recommended recovery time between resistance trainings. - 48 hours
Motor skills include - (balance, agility, coordination, and gait,)
FITT principle F - "Frequency," and this relates to how many sessions per week are needed to
maintain healthy fitness levels
FITT principle I - "Intensity" or the amount of exertion needed during aerobic exercise.
FITT principle T - Time." What is the duration of time needed per class to maintain healthy
cardio-respiratory health and fitness
FITT principle T - "Type" of machine or exercises being used.
Talk test: - a subjective way to measure cardio exercise intensity. Try to engage a conversation
with participants during high levels of cardio-respiratory training (up to 85%.) They will find
their breathing may become difficult. During this time, make sure the participant is able to turn
their head and talk in full sentences. If not, this indicates that the body is working too hard and it
is recommended to gradually decrease intensity to safer levels. Using a good heart rate monitor
can be a great tool to assist people who are training within or aiming toward a specific heart rate
range. The Talk Test measures "perceived exertion" and is considered to be a valid estimation of
exercise intensity that can be easily administered during a large class to guard against over-
training and over-exertion. The best gauge is to simply ask how the person is feeling or find out
their RPE.
RPE - Borg's scale of Rate of Perceived Exertion is a subjective assessment that ranges from 6-
20, from easiest to maximum effort respectively. Widely used and user-friendly, it calls on the
mind and body to rate one's perception of effort during both aerobic and resistance training.
Understanding the meaning and use of this scale can be a useful tool in determining effort,
discomfort and/or strain when training clients.
Commonly used is Borg's revised scale that has numbered ratio values of 0 to 10 with "0" being
described as no movement at all and "10" as very, very hard and the maximum effort attainable.
Both of the Borg's scales are good training tools to use, however NAFC recommends using the
revised scale for simplicity and ease of use. The RPE takes hard numbers out of the intensity and
associates it with an actual feeling that the individual participant is experiencing during the
aerobic event.
List the 5 components of the cardiovascular system - ...
NAFC recommendation for moderate-intensity cardio exercise is ________________days/week
- five
hours is the recommended recovery time between resistance trainings. - 48 hours
Motor skills include - (balance, agility, coordination, and gait,)
FITT principle F - "Frequency," and this relates to how many sessions per week are needed to
maintain healthy fitness levels
FITT principle I - "Intensity" or the amount of exertion needed during aerobic exercise.
FITT principle T - Time." What is the duration of time needed per class to maintain healthy
cardio-respiratory health and fitness
FITT principle T - "Type" of machine or exercises being used.
Talk test: - a subjective way to measure cardio exercise intensity. Try to engage a conversation
with participants during high levels of cardio-respiratory training (up to 85%.) They will find
their breathing may become difficult. During this time, make sure the participant is able to turn
their head and talk in full sentences. If not, this indicates that the body is working too hard and it
is recommended to gradually decrease intensity to safer levels. Using a good heart rate monitor
can be a great tool to assist people who are training within or aiming toward a specific heart rate
range. The Talk Test measures "perceived exertion" and is considered to be a valid estimation of
exercise intensity that can be easily administered during a large class to guard against over-
training and over-exertion. The best gauge is to simply ask how the person is feeling or find out
their RPE.
RPE - Borg's scale of Rate of Perceived Exertion is a subjective assessment that ranges from 6-
20, from easiest to maximum effort respectively. Widely used and user-friendly, it calls on the
mind and body to rate one's perception of effort during both aerobic and resistance training.
Understanding the meaning and use of this scale can be a useful tool in determining effort,
discomfort and/or strain when training clients.
Commonly used is Borg's revised scale that has numbered ratio values of 0 to 10 with "0" being
described as no movement at all and "10" as very, very hard and the maximum effort attainable.
Both of the Borg's scales are good training tools to use, however NAFC recommends using the
revised scale for simplicity and ease of use. The RPE takes hard numbers out of the intensity and
associates it with an actual feeling that the individual participant is experiencing during the
aerobic event.
