Cardiorespiratory training methods, intensity zones, and conditioning program concepts for personal trainers.
35 cards · basic cards · AI-written, checked twice. Edit anything.
- What is steady-state cardio training?
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Exercise at a constant, moderate intensity sustained throughout the session- Define HIIT (High-Intensity Interval Training)
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Alternating periods of maximum-effort intensity with lower-intensity recovery intervals- What is circuit training?
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Moving rapidly between different exercises with minimal rest between stations- How many heart rate training zones are standard?
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Five zones, each representing a percentage range of maximum heart rate- What intensity does Zone 1 represent?
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50-60% of max HR, very light warm-up or recovery pace- What intensity does Zone 2 represent?
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60-70% of max HR, light aerobic base-building intensity- What intensity does Zone 3 represent?
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70-80% of max HR, moderate intensity around the aerobic/anaerobic threshold- What intensity does Zone 4 represent?
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80-90% of max HR, hard intensity work near VO2 max- What intensity does Zone 5 represent?
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90-100% of max HR, maximum effort all-out sprint intensity- Define RPE (Rating of Perceived Exertion)
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A subjective 1-10 scale where the client rates how hard the exercise feels- What is VO2 max?
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The maximum amount of oxygen the body can utilize per kilogram of body weight per minute during intense exercise- What is the talk test?
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A simple intensity assessment method where moderate intensity allows talking but not singing- What does fartlek training mean?
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Swedish term for 'speed play', an unstructured interval method mixing fast and slow paces without predetermined intervals- Define periodization
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Systematic division of training into distinct phases with varying intensity and volume to optimize results- What is a macrocycle?
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The longest training period, typically a full competitive season or annual training plan
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