Cardiovascular Training: Key Concepts & Injuries (Vocabulary)

Vocabulary flashcards covering key concepts from chapters on training considerations, environment, recovery/detraining, and common injuries.

VO2 max

The maximum rate at which the body can consume oxygen during intense exercise; aerobic training typically increases VO2 max by 10–30%.

Genetic contribution to VO2 max improvements

Genetics accounts for up to about 50% of differences in improvements between individuals.

Type I fibers

Slow-twitch muscle fibers with high oxidative capacity, associated with endurance performance.

Mitochondria density

The concentration of mitochondria in muscle; higher density supports greater aerobic energy production.

Capillary density

The number of capillaries in muscle tissue; higher density improves oxygen delivery to cells.

Myoglobin concentration

Oxygen-binding protein in muscle; higher levels support sustained aerobic metabolism.

Stroke volume

Volume of blood pumped by the heart with each beat; can be larger with favorable training adaptations.

Hemoglobin concentration

Protein in blood that carries oxygen; higher levels enhance oxygen transport.

Age-related VO2 max decline

In healthy sedentary adults, VO2 max declines about 1% per year after age 25.

Youth aerobic fitness protection

Achieving higher aerobic fitness in youth helps prevent earlier functional decline.

Sex differences in VO2 max

About a 15% difference (women lower) due to factors like heart size, stroke volume, Hb, muscle mass, and body fat.

Heart size

Generally smaller hearts in females contribute to lower stroke volumes.

Body fat percentage

Women tend to have higher average body fat than men, influencing VO2 max and related measures.

Environmental factors

Heat, humidity, extreme cold, and altitude can alter training responses.

Radiation

Heat loss from the body to the surrounding air through the skin.

Convection

Heat loss via the movement of cooler air across the skin.

Conduction

Heat loss through direct contact with a colder surface (e.g., water, bench).

Evaporation

Heat loss through sweat evaporation driven by blood plasma cooling the body.

Heat acclimation

Physiological adaptation to training in heat, typically requiring several exposures.

Heat acclimation adaptations

Earlier sweating onset, greater sweat production, expanded plasma volume, lower sweat sodium, improved cutaneous blood flow, better heat distribution to skin, improved thermoregulation.

Altitude adaptation

Lower atmospheric oxygen prompts higher respiratory and heart rates; over time, RBC and hemoglobin concentrations increase.

Recovery strategies

Planning such as day-on/day-off cycles and cross-training to aid recovery.

Rest period (7–9 days)

One full day of rest every 7–9 days is often acceptable for maintaining performance gains.

Non-weight bearing activities

Swim or cycle to limit eccentric stresses when soreness or stiffness limit training.

Detraining onset

Cessation of aerobic activity leading to detraining effects typically within ~2 weeks.

Detraining effects

Rapid reductions in plasma volume and stroke volume, shift toward carbohydrate metabolism, reduced insulin sensitivity, and reduced LV mass.

Detraining timeline

By ~3 weeks, losses in mitochondrial density and oxygen extraction occur.

Detraining mitigation

Increase the intensity of each session during periods of lower frequency or volume to limit detraining.

Overuse injury risk factors

Aggressive program start, prior injury, poor technique or uneven gait, lack of flexibility, joint misalignment or muscle imbalances, abrupt increase in foot impact, improper footwear, inadequate warm-up.

Chondromalacia

Degeneration of the articular hyaline cartilage of the patella, causing knee pain; improves with knee stability work and vastus medialis strengthening; rest, NSAIDs, and ice as needed.

Plantar fasciitis

Inflammation of the plantar fascia along the bottom of the foot; caused by tight calves, Achilles issues, sudden volume increases, poor arch support, obesity; remedies include stretching, myofascial release, massage, orthotics, NSAIDs.

IT band syndrome

Lateral knee pain from iliotibial band irritation; causes include tight IT band, QL or gluteus medius tightness, uneven gait, high mileage, weakness; treatments include stretching, myofascial release, ice/heat, and reduced aggravating activity.

Low back pain

Common during aerobic training; causes include muscle imbalance, poor flexibility, biomechanics/posture, gait discrepancies, deconditioning, android obesity; treatments include back/hip stretching, abdominal strengthening, and heat.

Shin splints

Pain along the inner tibia from overuse or rapid increases in volume, uneven surfaces, or biomechanical factors; treatments include rest, massage, ice, and lower-leg stretching/strengthening.