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