Cardiorespiratory Fitness: Key Terms (Video Notes)

Vocabulary flashcards covering VO2 max, testing methods, heart rate and RPE concepts, and training types from the cardiorespiratory fitness lecture.

VO2 max

The maximal amount of oxygen the body can use during intense exercise; the primary measure of cardiorespiratory fitness.

Cardiorespiratory fitness

The efficiency of the heart, lungs, and vascular system to supply oxygen during work; influenced by VO2 max and linked to lifespan and quality of life.

Aerobic exercise

Exercise that develops cardiorespiratory fitness by improving the heart, lungs, and vascular efficiency; relies on oxygen.

Submaximal tests

Fitness tests performed below maximal effort; safer and more practical in personal training and often used to estimate VO2 max.

Graded/maximal tests

Tests that push to maximal effort; provide direct VO2 max information but require safety measures and specialized equipment.

Step test

A simple cardiovascular test using stepping; easy to implement with limited equipment; may overestimate fitness and is poor for very obese clients.

Walk/jog test

Test based on walking or jogging pace; easy to implement; suitable for deconditioned or beginner exercisers; may overestimate fitness.

Run test

Running-based test; suitable for fit clients; validity can be affected by motivation, running economy, and pacing experience.

Bike test

Cycling-based test; usable for many clients but more difficult to implement; requires appropriate equipment and technique.

HR max (max heart rate)

The highest heart rate achieved during maximal exertion; used to set training zones; often estimated as 220 minus age.

220 minus age formula

Simple method to estimate HR max by subtracting age from 220.

Heart rate reserve (HRR)

HRR equals HRmax minus HRrest; used with resting heart rate to create more accurate training zones.

Resting heart rate (HRrest)

Heart rate at rest; lower HRrest indicates better fitness and is used in HRR calculations.

Heart rate training zone

Target range of heart rate for training; derived from HRmax or HRR to guide exercise intensity.

Rate of Perceived Exertion (RPE) 6-20

Subjective scale of exercise intensity; roughly maps to heart rates from about 60 to 200 bpm; higher numbers mean harder effort.

RPE 14

An RPE of 14 or higher indicates the client is in a training zone adequate for aerobic adaptations.

Steady-state training

Training at a constant pace or intensity; heart rate remains within about 5 bpm; suitable for longer durations and baseline fitness.

Interval training

Training with bursts of higher intensity interspersed with recovery periods; typically yields greater adaptations and caloric expenditure in shorter time.

Fat burning zone myth

The idea that low intensity is best for fat loss; while fat percentage is higher at low intensity, total calories burned are often greater at higher intensities.

General health guidelines

Most days, about 30 minutes per day at low to moderate intensity.

Fitness goals guidelines

3–5 days per week, 30–90 minutes per day, at moderate intensity.

Endurance guidelines

5–7 days per week, 45–90 minutes per day, mostly high intensities with some moderate recovery.

Safety in testing

Safety is paramount; submaximal tests are common due to safety concerns; maximal tests require equipment and expertise.

Assessment chapter reference

Details on specific testing protocols can be found in the assessment chapter.