AFAA PFT flashcards

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

PAR-Q+ purpose

A pre-participation screening tool that identifies clients who need medical clearance before beginning or increasing physical activity. A positive response triggers referral to a physician.

Karvonen formula

Target HR = ((HRmax - HRrest) x intensity percentage) + HRrest. It uses heart rate reserve and is more individualized than a simple percentage of age-predicted HRmax.

Estimated HRmax

The 220 minus age formula estimates maximal heart rate, with a standard error of about 10-12 bpm. The Tanaka equation (208 - 0.7 x age) is more accurate for older adults.

FITT-VP principle

A program-design framework specifying Frequency, Intensity, Time, Type, Volume, and Progression. Each component is set separately for cardiorespiratory, resistance, and flexibility training.

1-RM testing

The maximal load lifted once with proper form. It estimates maximal strength; a 10-RM load approximates 75% of 1-RM for upper body and about 80% for lower body.

Progression rule

Increase cardiorespiratory duration or frequency before intensity. For resistance training, raise load by roughly 2-10% once the final repetition feels easy with good form.

Type I muscle fibers

Slow-twitch, oxidative fibers with high capillary and mitochondrial density. They produce low force but resist fatigue, supporting posture and endurance activities, and are recruited first.

Type II muscle fibers

Fast-twitch, glycolytic fibers that generate high force quickly but fatigue rapidly. They support sprinting and heavy lifting and are recruited at higher intensities.

Phosphagen system

The ATP-creatine phosphate energy system that fuels maximal effort for roughly 0 to 10 seconds. It requires no oxygen and recovers quickly between short bouts.

Eccentric action

A muscle action in which the muscle lengthens while producing tension, such as lowering a dumbbell. Eccentric contractions allow the greatest force and contribute to muscle soreness.

Sliding filament theory

Calcium released from the sarcoplasmic reticulum enables actin and myosin cross-bridges to cycle using ATP, shortening the sarcomere and producing muscle contraction.

Rotator cuff function

The supraspinatus, infraspinatus, teres minor, and subscapularis stabilize the humeral head in the glenoid socket, controlling rotation and preventing impingement during overhead movement.

Cardiac output equation

Cardiac output equals heart rate multiplied by stroke volume. It rises during exercise as both variables increase, plateauing at high intensities in trained individuals.

DOMS timing

Delayed-onset muscle soreness peaks 24 to 72 hours after unfamiliar or eccentric exercise. It reflects muscle damage and inflammation, not lactic acid buildup.

Squat technique cues

Keep knees tracking over toes, hips sitting back, chest up, and a neutral spine. Weight stays through the midfoot, and knees should not collapse inward.

Hip-hinge cue

Push the hips backward with a slight knee bend while keeping the bar close and the spine neutral. The deadlift is a hip hinge, not a squat.

Overhead press cue

Brace the core and keep ribs down, pressing the bar in a straight path over the midfoot. Avoid excessive lumbar extension by maintaining a neutral pelvis.

Spotting rule

Spot barbell exercises performed over the head or face. Never attempt to spot a heavy bar alone; use a power rack with safety pins instead.

Breathing during lifts

Exhale during the concentric phase and inhale during the eccentric. The Valsalva maneuver is reserved for experienced lifters handling heavy loads.

Static stretching dose

Hold each stretch 15 to 60 seconds for 2 to 4 repetitions per muscle group. Perform after a warm-up or post-exercise, since pre-activity static stretching can reduce power.

Dynamic warm-up

Five to ten minutes of low-intensity movement and sport-specific drills that raise core temperature and prepare joints. It precedes training and is preferred over static stretching before power activity.

Instruction sequence

Demonstrate the exercise, explain the key joint actions, then give one correction at a time. External cues such as push the floor away improve skill acquisition.

Scope of practice

Fitness professionals may design and instruct exercise but may not diagnose conditions, prescribe diets, or treat injuries. Clients with symptoms beyond this are referred out.

Informed consent

A signed document confirming the client understands risks, benefits, and procedures before participation. It accompanies the health-history form and is updated as circumstances change.

Emergency action plan

A written protocol covering AED location, EMS activation, CPR, and AED use. It should be rehearsed so staff respond immediately during a cardiac emergency.

CPR compression rate

Perform chest compressions at 100 to 120 per minute, at least 2 inches deep, allowing full chest recoil between compressions. Use the AED as soon as it arrives.

Exercise stop signs

Chest pain, dizziness, severe shortness of breath, cold sweat, and sudden joint pain are reasons to stop exercise immediately and evaluate the client.

RICE protocol

Rest, Ice for 15 to 20 minutes, Compression, and Elevation for acute soft-tissue injury. Avoid heat and vigorous massage during the first 48 to 72 hours.

Hydration before exercise

Drink about 500 mL of water roughly 2 hours before exercise and replace sweat losses afterward. A 2% body-mass fluid loss impairs performance.

Macronutrient kcal values

Carbohydrate and protein each provide 4 kcal per gram, fat provides 9 kcal per gram, and alcohol provides 7 kcal per gram. These values support energy-intake calculations.

Protein needs for active adults

Active adults need roughly 1.2 to 2.0 grams of protein per kilogram of body weight daily. Carbohydrate needs scale with training volume, from 3 to 10 g/kg per day.

ACSM intensity zones

Moderate intensity is 40-59% heart rate reserve or 64-76% HRmax. Vigorous intensity is 60-89% HRR or 77-95% HRmax, guiding cardiorespiratory prescription.