ESSA AES cheat sheet

FITT-VP principle: Frequency, Intensity, Time, Type, Volume, and Progression define every aerobic, resistance, and flexibility prescription.

ACSM moderate aerobic intensity = 40-59% HRR or 64-76% HRmax; vigorous = 60-89% HRR or 77-95% HRmax.

Karvonen method: Target HR = (HRmax - HRrest) x %intensity + HRrest; HRmax estimated as 220 minus age (error +/-10-12 bpm).

Resistance training volume: 2-4 sets of 8-12 reps at 60-70% 1RM for beginners; 3-6 sets of 1-12 reps at 70-100% 1RM for strength/power goals.

Flexibility: static stretching held 15-60 seconds, 2-4 reps per muscle group, at least 2-3 days per week to improve range of motion.

Progressive overload: increase volume or intensity by roughly 5-10% per week; larger jumps raise injury and overtraining risk.

Cardiorespiratory fitness: 150-300 min/week moderate or 75-150 min/week vigorous aerobic activity, plus 2+ days/week resistance training.

Exercise preparticipation screening uses symptom and risk-factor assessment (e.g., ACSM/AHA logic) to decide medical clearance before vigorous intensity.

Relative contraindications to exercise testing include unstable angina, uncontrolled arrhythmia, severe aortic stenosis, and acute systemic illness.

Scope of practice: an exercise professional prescribes and supervises exercise but does not diagnose disease, prescribe medication, or provide medical treatment.

Informed consent must disclose purpose, procedures, risks, benefits, alternatives, confidentiality limits, and the client's right to withdraw at any time.

Referral rule: new or worsening symptoms (chest pain, syncope, uncontrolled dyspnea) require stopping exercise and medical referral, not program adjustment.

Confidentiality: health and performance records are protected; disclosure requires client authorization or a legal mandate (e.g., court order, imminent harm).

Negligence requires four elements: duty of care, breach of that duty, causation, and actual damages.

Documentation standard: record date, session content, objective data, adverse events, and communications; contemporaneous, factual, and retained per policy.

Professional liability is reduced by working within certification scope, maintaining current CPR/AED, using facility emergency action plans, and documenting decisions.

Conflict of interest: disclose financial or personal interests (e.g., supplement sales, referral incentives) that could bias recommendations.

Competence and continuing education: practice only within validated training and refer out when client needs exceed the professional's qualifications.