Exercise Physiology and Prescription
Core concepts
Understand energy systems (phosphagen, glycolytic, oxidative), VO2max and its determinants, lactate threshold, and the FITT principle (frequency, intensity, time, type). Know the ACSM/CDC guidelines: at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity weekly plus 2 days of resistance training. Understand the dose-response of exercise, warm-up/cool-down, and progression principles (overload, specificity, reversibility). Recognize cardiovascular adaptations in athletes (bradycardia, physiologic hypertrophy) versus pathology.
Traps
Questions test whether you can distinguish physiologic from pathologic adaptations: an athlete's resting heart rate of 45 with normal function is physiologic; syncope or family history of sudden death is not. Another trap is prescribing exercise without accounting for deconditioning or comorbidities-start low and progress. Know that anaerobic (phosphagen) energy dominates short bursts (<10 seconds), glycolysis for moderate duration, and oxidative for sustained effort; questions may ask which system a sprinter versus a marathoner relies on.
Rule of thumb
For sedentary or older adults, use the "start low, go slow" approach and the talk test: moderate intensity allows conversation, vigorous does not. Prescribe resistance training 2+ days/week targeting major muscle groups.
Worked example
A 55-year-old sedentary man wants to start exercising. Prescribe 150 min/week moderate aerobic activity built up gradually plus resistance training twice weekly, using the talk test to gauge intensity. This aligns with national guidelines and minimizes injury risk.