Chapter 1-4: Cardiovascular Training Concepts

Vocabulary flashcards covering METs, energy expenditure, VO2 max, and common cardiovascular training systems (tempo/lactate threshold, cross training, cardio circuits, fartlek) as described in the notes.

METs (Metabolic Equivalents)

A unit to express the energy cost of physical activity relative to rest. 1 MET = 3.5 ml of oxygen per kg of body weight per minute; activities are multiples of resting energy expenditure.

Resting MET

A value of 1 MET representing energy expenditure at rest.

Energy expenditure per liter of oxygen

About 5 kilocalories are expended for every liter of oxygen consumed during activity.

VO2 max

The maximum rate of oxygen consumption during intense exercise; used to estimate training targets and MET max.

MET max

The highest MET level corresponding to an individual’s VO2 max; used to set training zones on equipment.

Daily caloric expenditure via METs

If MET values for daily activities are known, total daily calories expended can be estimated.

MET calculation pitfall (weight dependency)

MET-based calories on machines assume full body weight; omitting weight or leaning on rails can skew reported calories.

Lactate threshold

The intensity level at which lactate begins to accumulate in the blood; tempo training targets this zone to improve endurance.

Tempo training

A lactate-threshold style training conducted at a steady, near-threshold intensity to improve endurance; often for advanced clients.

Cross training

Using various exercise modes to provide different stimuli; reduces boredom and injury risk, enhances recovery and training tolerance.

Cardio circuit training

A workout structure with steady-state aerobic work interspersed with intermittent resistance exercises; boosts caloric expenditure and metabolic adaptations with minimal anaerobic gain.

Fartlek training

Swedish for 'speed play'; interval training with unstructured fluctuations in intensity, including short bursts above lactate threshold to boost VO2 max.

Fartlek in outdoor contexts

Outdoor courses with variations in speed, distance, and terrain (uphill, downhill, sand) to vary stimuli and reduce boredom.

Key training variables

Duration, intensity, frequency, and energy expended per training session.

Continuous rhythmic activity

Any steady, rhythmic exercise using large muscle groups and aimed at improving cardiorespiratory fitness.

Boredom management through variety

Using different modes and training systems over time to prevent staleness and maintain adherence.