ACSM GEI cheat sheet

Maximal heart rate is estimated as 220 minus age; the Tanaka equation, 208 minus (0.7 x age), is more accurate in older adults.

Fick equation: VO2 = cardiac output x arterial-venous oxygen difference, and cardiac output = heart rate x stroke volume.

ACSM intensity anchors: moderate = 40-59% heart rate reserve or VO2 reserve (64-76% HRmax); vigorous = 60-89% HRR or VO2R (77-95% HRmax).

ATP-PC (phosphagen) system supplies roughly 10 seconds of maximal effort; anaerobic glycolysis covers high-intensity work up to about 2 minutes; oxidative metabolism dominates longer efforts.

Muscle spindles detect the rate and magnitude of stretch and trigger the stretch reflex; Golgi tendon organs sense tension and produce autogenic inhibition.

The Valsalva maneuver raises intrathoracic pressure and blood pressure while reducing venous return, so participants are cued to exhale during exertion.

Delayed-onset muscle soreness peaks 24-72 hours after unaccustomed eccentric exercise and is caused by muscle damage and inflammation, not lactic acid.

Stroke volume plateaus near 40-60% of VO2max; further increases in cardiac output at higher intensities come mainly from heart rate and widened a-vO2 difference.

PAR-Q+ rule: a 'yes' answer to any of the seven questions requires the follow-up questions or medical clearance before exercise participation or progression.

ACSM risk categories: low = no known disease and at most one risk factor; moderate = no known disease and two or more risk factors; high = known cardiovascular, metabolic, or renal disease or current signs/symptoms.

Age risk factor: men 45 years or older, women 55 years or older.

Family history risk factor: heart attack or sudden death in a male first-degree relative before age 55, or a female first-degree relative before age 65.

Smoking risk factor: current smoker, or quit within the previous 6 months.

Sedentary risk factor: not accumulating at least 30 minutes of moderate activity on 3 or more days per week for the past 3 months.

Hypertension = 130/80 mm Hg or higher or on medication; dyslipidemia = LDL 130 mg/dL or higher, HDL below 40 mg/dL, or on lipid-lowering medication.

Prediabetes = fasting glucose 100-125 mg/dL or HbA1c 5.7-6.4%; obesity = BMI 30 kg/m2 or higher, or waist circumference above 102 cm (men) / 88 cm (women).

Exercise is stopped immediately for chest pain or pressure, dizziness, syncope, unusual shortness of breath, or palpitations, and the emergency action plan is activated.

Karvonen (heart rate reserve) method: target HR = [(HRmax - HRrest) x intensity %] + HRrest.

Cardiorespiratory prescription: 150 min/week of moderate or 75 min/week of vigorous aerobic activity, or an equivalent combination, spread across 3-5 days.

Resistance prescription: at least 2 nonconsecutive days per week, 8-10 exercises for major muscle groups, 8-12 repetitions for novices, 2-3 minutes rest between heavy sets.

Flexibility prescription: static stretches held 15-60 seconds, 2-4 repetitions per muscle group, at least 2-3 days per week, to the point of tightness or slight discomfort.

The sit-and-reach test measures hamstring and lower-back flexibility; it is not a measure of core strength or general fitness.

Blood pressure technique: seated 5 minutes of quiet rest, back supported, feet flat, arm at heart level, two readings averaged.

RPE 6-20 anchors: 11 = fairly light, 13 = somewhat hard, 15 = hard, 17 = very hard; 12-13 corresponds to moderate intensity.

FITT-VP framework: Frequency, Intensity, Time, Type, Volume, and Progression organize every exercise prescription.

Standard class structure: 5-10 minutes warm-up, 20-40 minutes conditioning, 5-10 minutes cool-down including stretching.

Music is organized in 32-count phrases (four 8-counts); choreography and movement changes occur at phrase boundaries.

Step-class music is typically 118-128 beats per minute; faster tempos raise stepping rate, impact forces, and injury risk.

Indoor cycling cadence generally falls between 60 and 110 revolutions per minute, adjusted for terrain and intensity goals.

Progression rule: change one FITT variable at a time and limit volume increases to roughly 10% per week to reduce overuse injury.

Balanced class design trains all major muscle groups and alternates pushing movements with pulling movements.

Every movement is taught with a low-impact or lower-intensity option shown alongside the higher-intensity version.

The warm-up must rehearse the movement patterns and ranges of motion used later in the class; the cool-down reduces intensity gradually to prevent venous pooling.

Three learning styles are visual, auditory, and kinesthetic; effective instruction delivers cues in all three modes.

Cue types: verbal (words and counts), visual (gesture and demonstration), and tactile (physical guidance, which requires explicit permission).

Mirroring: the instructor faces the class and leads with the opposite limb so participants see the movement reflected as in a mirror.

Add-on (progressive part) method: teach one 8-count block, repeat it to mastery, then add the next block and perform both together.

Repetition reduction: perform a new pattern for fewer repetitions or with simpler arms before adding full complexity.

Positioning: teach from front-center, scan the room continuously using peripheral vision, and circulate so every participant stays in line of sight.

Counting the final 4 or 8 counts aloud before a transition prepares the class to change movement on the musical phrase.

Feedback is specific, timely, and positive-first; corrective cues name the desired action rather than the error.

Scope of practice: group instructors teach exercise and screen participants but do not diagnose conditions, prescribe diets, or provide medical treatment; refer to a physician, registered dietitian, or physical therapist.

Negligence requires four elements: a duty owed, a breach of that duty, causation, and damages.

Participant health histories and screening results are confidential; share only with those who need to know and store securely.

Pre-class safety check: inspect equipment and flooring, remove defective items from service, and report defects in writing.

Emergency action plan: posted emergency numbers, accessible AED, CPR/AED-trained staff, assigned roles, and a rehearsed response.

Maintain current CPR/AED certification and renew the group exercise certification through the required continuing education credits each cycle.

Never leave a class unattended during a session; arrange a qualified substitute if leaving is unavoidable.

Obtain informed consent and a health history before participation, document incidents, and keep room temperature, humidity, ventilation, and exit access within safe limits.