ACSM EP-C flashcards

32 cards. Read the term and the definition here. The deck at the top of this page is optional.

Cardiac output equation

Cardiac output equals heart rate multiplied by stroke volume; at rest it is about 5 L/min and can reach 20–25 L/min during maximal whole-body exercise.

Fick equation

Oxygen consumption equals cardiac output multiplied by the arterial-venous oxygen difference, describing how much oxygen tissue extracts per unit of blood delivered.

Phosphagen system duration

The ATP-phosphocreatine system supplies energy for very brief maximal efforts lasting roughly 5 to 10 seconds and requires no oxygen.

Type I muscle fibers

Slow-twitch oxidative fibers have high mitochondrial density and capillary supply with high fatigue resistance, and are recruited first for low-intensity endurance activity.

RER of 1.0

A respiratory exchange ratio near 1.0 indicates carbohydrate is the predominant fuel, whereas a value near 0.70 indicates predominantly fat oxidation.

Bohr effect

Increased carbon dioxide, hydrogen ion concentration, and temperature shift the oxyhemoglobin dissociation curve rightward, reducing hemoglobin's affinity for oxygen and enhancing tissue delivery.

Tanaka HRmax formula

Estimated maximal heart rate equals 208 minus 0.7 times age; this equation is more accurate than 220 minus age, particularly for older adults.

Blood pressure determinants

Arterial blood pressure equals cardiac output multiplied by total peripheral resistance, so either increased output or vasoconstriction raises pressure.

Low risk category

A client with no more than one cardiovascular risk factor and no signs or symptoms of disease is classified as low risk by ACSM stratification.

Age risk factor thresholds

Male sex at age 45 years or older and female sex at age 55 years or older each count as one positive cardiovascular risk factor in ACSM stratification.

HDL negative risk factor

A high-density lipoprotein cholesterol value of 60 mg/dL or greater is counted as a negative risk factor, subtracting one from the total risk factor count.

Stage 1 hypertension

Systolic pressure of 130 to 139 mmHg or diastolic pressure of 80 to 89 mmHg is classified as stage 1 hypertension under the ACC/AHA guideline.

Karvonen heart rate method

Target heart rate equals maximal heart rate minus resting heart rate, multiplied by the desired intensity percentage, then plus resting heart rate.

Epley one-repetition maximum

Estimated 1RM equals the weight lifted multiplied by one plus the number of repetitions divided by 30, valid for sets of about 10 repetitions or fewer.

Waist circumference risk

Abdominal obesity is defined as waist circumference greater than 102 cm (40 inches) in men or greater than 88 cm (35 inches) in women.

PAR-Q+ purpose

The Physical Activity Readiness Questionnaire for Everyone screens for signs, symptoms, and conditions that require medical clearance before increasing physical activity.

FITT-VP principle

Exercise prescription is organized by Frequency, Intensity, Time, Type, Volume, and Progression, ensuring every training variable is addressed systematically.

Moderate aerobic intensity range

Moderate aerobic intensity corresponds to 40 to 59 percent of heart rate reserve or 64 to 76 percent of maximal heart rate, typically an RPE of 12 to 16.

Resistance training frequency

ACSM recommends resistance training for each major muscle group two to three days per week, allowing at least 48 hours of recovery before repeating the same muscle group.

Static stretch duration

Static stretches should be held 15 to 60 seconds for two to four repetitions, accumulating about 60 seconds per muscle group, on two to three days per week.

MET oxygen equivalent

One metabolic equivalent equals 3.5 milliliters of oxygen per kilogram per minute, approximating the resting metabolic rate of an average adult.

Kilocalories from METs

Kilocalories per minute equal METs multiplied by 3.5, multiplied by body weight in kilograms, then divided by 200.

Exercise with diabetes

Clients with diabetes should avoid vigorous exercise when blood glucose exceeds 250 mg/dL with ketones present, and should carry fast-acting carbohydrate during activity.

Exercise during pregnancy

Supine exercise and prolonged motionless standing should be avoided after the first trimester because the enlarged uterus can compress the vena cava and reduce venous return.

Transtheoretical model stages

Behavior change progresses through precontemplation, contemplation, preparation, action, and maintenance, with each stage calling for different intervention strategies from the fitness professional.

Energy deficit for weight loss

A daily energy deficit of 500 to 1,000 kilocalories produces approximately 0.5 to 1 kilogram, or 1 to 2 pounds, of weight loss per week.

Kilocalories in one pound

Roughly 3,500 kilocalories of cumulative energy deficit is required to lose one pound of adipose tissue, although actual loss varies over time.

Obesity BMI threshold

A body mass index of 30 kg/m² or greater defines obesity, while 25.0 to 29.9 kg/m² indicates overweight and 18.5 to 24.9 kg/m² is normal weight.

Athlete protein intake

Endurance and strength athletes are advised to consume approximately 1.2 to 2.0 grams of protein per kilogram of body weight daily, distributed across meals.

Pre-exercise hydration

Drinking about 5 to 7 milliliters of fluid per kilogram of body weight four hours before exercise helps ensure adequate hydration at the start of activity.

SMART goal criteria

Effective behavior goals are Specific, Measurable, Achievable, Relevant, and Time-bound, which improves adherence compared with vague or open-ended intentions.

Clinically meaningful weight loss

A weight reduction of 5 to 10 percent of initial body weight improves blood pressure, lipid profile, and glycemic control in adults with excess adiposity.