ACSM GEI flashcards

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

Estimated maximal heart rate

Commonly estimated as 220 minus age; the Tanaka formula, 208 minus 0.7 times age, is more accurate for older adults. Both are used to calculate target heart rate ranges.

Muscle spindle function

A sensory receptor inside the muscle belly that detects the rate and magnitude of stretch and triggers the stretch reflex, resisting sudden lengthening.

Golgi tendon organ

A receptor in the tendon that senses tension; high force elicits autogenic inhibition, relaxing the muscle and limiting strain.

Fick equation

VO2 equals cardiac output multiplied by the arterial-venous oxygen difference; cardiac output itself equals heart rate times stroke volume.

Valsalva maneuver risk

Forceful exhalation against a closed glottis raises intrathoracic pressure and blood pressure and reduces venous return; cue participants to exhale during exertion.

Delayed-onset muscle soreness

Soreness peaking 24 to 72 hours after unaccustomed eccentric exercise; it is caused by muscle damage and inflammation, not by lactic acid.

PAR-Q+ purpose

A brief self-screening questionnaire; a yes answer to any question requires the follow-up questions or medical clearance before beginning or progressing exercise.

ACSM risk categories

Low risk equals no known disease and at most one risk factor; moderate is two or more risk factors; high is known disease or current signs and symptoms.

Medical clearance threshold

Recommended before vigorous exercise for people with known disease or symptoms, and for those with two or more risk factors who plan vigorous work.

Blood pressure risk factor

A systolic of 130 mm Hg or higher, a diastolic of 80 mm Hg or higher, or current antihypertensive medication counts as one cardiovascular risk factor.

Prediabetes criteria

A fasting glucose of 100 to 125 mg/dL, or an HbA1c of 5.7 to 6.4 percent, qualifies as a metabolic risk factor in screening.

Karvonen target heart rate

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

Sit-and-reach test

Measures hamstring and lower-back flexibility only; it does not assess core strength, muscular endurance, or overall fitness.

RPE 6-20 anchors

On the Borg 6-20 scale, 11 is fairly light, 13 somewhat hard, 15 hard, and 17 very hard; 12 to 13 matches moderate intensity.

FITT-VP variables

Frequency, intensity, time, type, volume, and progression; these six variables structure and document every exercise prescription.

Static stretch dose

Hold 15 to 60 seconds, repeat two to four times per muscle group, at least two to three days per week, to the point of tightness.

One-repetition maximum

The heaviest load lifted once with correct technique; used to set resistance loads and often estimated from a 3-to-5 repetition test in novices.

32-count musical phrase

Four 8-count segments that form the standard building block of group choreography; most routines change movement at phrase boundaries.

Warm-up phase length

Typically 5 to 10 minutes of progressive, low-intensity movement that raises muscle temperature and rehearses class-specific patterns.

Step class tempo

Music is generally 118 to 128 beats per minute; faster tempos force higher stepping rates and increase impact forces and injury risk.

Cool-down purpose

A gradual reduction in intensity followed by static stretching prevents venous pooling, aids lactate clearance, and returns heart rate toward resting values.

Overload progression rule

Increase only one FITT variable at a time, and limit volume increases to roughly 10 percent per week to reduce overuse injury.

Mirroring technique

The instructor faces the class and leads with the opposite limb, so participants see the movement reflected as if looking in a mirror.

Add-on method

Teach one 8-count block, repeat it, then add the next block and perform both together; also called the progressive part method.

Tactile cueing

Physically guiding a participant's limb to correct alignment; it requires clear permission, and many facilities restrict or prohibit it.

Three learning styles

Visual, auditory, and kinesthetic; instructors should cue in all three modes so participants with different preferences can follow.

Four-count preparation

Counting aloud the final four or eight counts before a transition signals the class to change movement on time.

Scope of practice

Group instructors may teach exercise and screen participants but must not diagnose conditions, prescribe diets, or provide medical treatment.

Negligence elements

Duty owed, breach of that duty, causation, and damages; all four must be shown for a negligence claim to succeed.

Automated external defibrillator

Applied within about three minutes of collapse, an AED combined with CPR markedly improves survival from sudden cardiac arrest during exercise.

Participant confidentiality

Health histories and screening results are private; share them only with those who need to know and store them securely.

Continuing education requirement

Certifications renew on a set cycle, usually two years, and require a defined number of continuing education credits plus current CPR certification.