ACSM EP-C key terms

The amount of blood ejected by the left ventricle with each heartbeat. It rises with exercise intensity and is influenced by preload, afterload, and contractility, making it a key determinant of cardiac output.

The volume of blood pumped by the heart per minute, calculated as heart rate multiplied by stroke volume. It increases during aerobic exercise to deliver more oxygen and nutrients to working muscles.

The highest rate at which the body can consume oxygen during maximal exercise, usually expressed as milliliters of oxygen per kilogram per minute. It reflects cardiorespiratory fitness and aerobic capacity.

The exercise intensity at which blood lactate begins to accumulate faster than it can be cleared. It marks a shift toward greater anaerobic metabolism and is used to set training intensities.

A single motor neuron plus all the skeletal muscle fibers it innervates. Motor units are recruited in order of increasing size to produce graded force during muscle actions.

A sensory receptor embedded in skeletal muscle that detects changes in muscle length and the speed of stretch. It triggers the stretch reflex and contributes to proprioception and movement control.

A sensory receptor located at the junction of muscle and tendon that detects tension or force produced by the muscle. It helps regulate force output and protects against excessive loading.

The ratio of carbon dioxide produced to oxygen consumed during metabolism. It indicates the relative contribution of carbohydrate and fat to energy production at rest and during exercise.

Excess post-exercise oxygen consumption is the elevated oxygen uptake above resting levels that persists after exercise ends. It supports phosphocreatine replenishment, lactate removal, and restoration of body temperature and hormones.

The principle that increasing the volume of blood filling the heart during diastole stretches cardiac muscle fibers and increases the force of contraction, thereby raising stroke volume.

A brief self-administered screening questionnaire that identifies people who may need medical clearance before increasing physical activity. It asks about symptoms, diagnosed conditions, and current activity level.

The process of classifying clients by cardiovascular disease risk using risk factors, symptoms, and exercise test results. It guides decisions about medical clearance, testing, and supervision during exercise.

A metabolic equivalent is a unit equal to the oxygen consumed at rest, about 3.5 milliliters of oxygen per kilogram per minute. It expresses exercise intensity and energy expenditure relative to rest.

The difference between maximal heart rate and resting heart rate. It is used with the Karvonen formula to prescribe exercise intensity as a percentage of the reserve.

The highest heart rate a person can achieve during all-out exercise. It is commonly estimated as 220 minus age, though this formula has substantial individual variability.

A ratio of body weight in kilograms to height in meters squared. It screens for underweight, overweight, and obesity but does not directly measure body fat or distinguish fat from lean mass.

A measure of abdominal girth taken at a standard landmark. It helps assess central adiposity and cardiometabolic risk and complements body mass index during health screening.

A fitness test that estimates cardiorespiratory capacity from heart rate and workload responses at intensities below maximal effort. It is safer for many clients and does not require maximal exertion.

A subjective rating scale that lets exercisers report perceived exertion, typically from 6 to 20 or 0 to 10. Ratings correlate with heart rate and help prescribe and monitor exercise intensity.

Approval from a qualified health care provider allowing a person to begin or continue an exercise program. It is recommended when screening reveals symptoms or elevated risk.

A framework for exercise prescription that specifies frequency, intensity, time, type, volume, and progression. It organizes aerobic, resistance, flexibility, and neuromotor training recommendations for apparently healthy adults.

The principle that training loads must gradually increase over time to continue producing fitness adaptations. Without overload, improvements plateau, while excessive overload can cause injury or overtraining.

The principle that training adaptations are specific to the muscles, energy systems, and movement patterns that are exercised. Programs should match the training mode to the desired outcomes.

The principle that fitness gains diminish when training stops or becomes insufficient. Detraining effects appear within weeks and include reductions in cardiorespiratory fitness and muscle strength.

A method for calculating target heart rate using heart rate reserve. Target heart rate equals resting heart rate plus a chosen percentage of the difference between maximal and resting heart rate.

An informal method of gauging exercise intensity by whether a person can speak comfortably. Being able to talk in full sentences suggests moderate intensity, while difficulty speaking suggests vigorous intensity.

A period of low-to-moderate activity and dynamic movements before the conditioning bout. It raises muscle temperature, improves range of motion, and may reduce injury risk.

A gradual reduction in exercise intensity at the end of a session, often followed by stretching. It helps return heart rate and blood pressure toward resting values and may reduce dizziness.

A flexibility technique in which a muscle is slowly elongated and held at a point of mild discomfort for a set time. It is often performed after exercise or as a separate session.

A flexibility and warm-up technique using controlled, movement-based stretches through a joint's range of motion. It mimics sport or activity movements and is often used before exercise.

Nutrients required in large amounts that supply energy and building blocks: carbohydrate, protein, and fat. They also support structure, hormone production, and nutrient transport.

Vitamins and minerals required in small amounts for normal metabolism, growth, and health. They do not supply energy directly but support processes such as energy production and tissue repair.

The relationship between energy taken in from food and beverages and energy expended through metabolism and physical activity. A positive balance promotes weight gain, while a negative balance promotes weight loss.

The energy expended to maintain vital body functions at rest in a neutral environment after an overnight fast. It accounts for the largest portion of total daily energy expenditure in most people.

The energy cost of digesting, absorbing, and metabolizing nutrients, which increases metabolism after eating. It typically represents about ten percent of total daily energy expenditure.

The sum of energy used for basal metabolism, the thermic effect of food, and physical activity. It determines how many calories a person needs to maintain, lose, or gain weight.

A state in which energy intake is lower than energy expenditure, prompting the body to use stored energy and lose weight. The size and duration of the deficit influence the rate of loss.

The acceptable macronutrient distribution range is the proportion of total energy recommended from carbohydrate, protein, and fat. It helps guide balanced eating while allowing individual food preferences.

The behavior-change strategy of systematically recording one's own actions, such as food intake, physical activity, or weight. It increases awareness and is associated with better adherence and outcomes.

A behavior-change concept weighing the perceived benefits and costs of changing versus not changing a behavior. It helps explain motivation and is often explored during motivational interviewing.