ESSA AES flashcards
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31 cards. Read the term and the definition here. The deck at the top of this page is optional.
- FITT-VP
- An exercise prescription framework specifying Frequency, Intensity, Time, Type, Volume, and Progression for aerobic, resistance, and flexibility training.
- Karvonen formula
- Target heart rate equals (HRmax minus HRrest) multiplied by desired intensity fraction, then plus HRrest; it accounts for resting heart rate.
- Estimated HRmax
- Commonly calculated as 220 minus age, with a standard error of roughly 10 to 12 beats per minute; individual measurement is more accurate.
- Moderate aerobic intensity
- Roughly 40 to 59 percent of heart rate reserve or 64 to 76 percent of maximal heart rate, corresponding to an RPE near 12 to 13.
- Vigorous aerobic intensity
- Approximately 60 to 89 percent of heart rate reserve or 77 to 95 percent of maximal heart rate, generally an RPE of 14 or higher.
- Progressive overload
- Systematically increasing training stress, typically 5 to 10 percent per week in volume or intensity, to drive adaptation without excessive injury risk.
- Resistance training volume
- Beginners commonly perform 2 to 4 sets of 8 to 12 repetitions at 60 to 70 percent 1RM; strength goals use heavier loads with fewer repetitions.
- Static stretching dose
- Hold each stretch 15 to 60 seconds for 2 to 4 repetitions per muscle group, performed at least 2 to 3 days per week.
- Aerobic activity guideline
- Adults target 150 to 300 minutes weekly of moderate aerobic activity or 75 to 150 minutes of vigorous activity, plus resistance training twice weekly.
- Preparticipation screening
- Structured assessment of symptoms, known disease, and risk factors used to decide whether medical clearance is needed before exercise testing or vigorous training.
- Relative contraindication
- A condition such as unstable angina, uncontrolled arrhythmia, or severe aortic stenosis that warrants caution or delay before exercise testing rather than automatic permanent exclusion.
- Absolute contraindication
- A condition such as acute myocardial infarction or acute systemic infection in which exercise testing should not be performed until the condition resolves.
- Borg RPE scale
- A perceived exertion scale, commonly 6 to 20 or 0 to 10, used to estimate exercise intensity when heart rate monitoring is unavailable or unreliable.
- 1RM testing
- Maximal load lifted once with correct technique; direct testing suits experienced lifters, while submaximal estimates or repetition-max formulas suit novices.
- Specificity principle
- Training adaptations are specific to the muscles, movement patterns, energy systems, and intensity used, so programs must mirror the desired outcome.
- Overtraining signs
- Persistent fatigue, performance decline, sleep disturbance, mood changes, and elevated resting heart rate suggest excessive training stress requiring reduced load and recovery.
- Scope of practice
- The legally and professionally permitted boundaries of an exercise professional's role, excluding diagnosis, medication prescription, and medical treatment.
- Informed consent elements
- Disclosure of purpose, procedures, risks, benefits, alternatives, confidentiality limits, and the client's voluntary right to withdraw at any time.
- Negligence elements
- A claim requires duty of care, breach of that duty, causation linking breach to harm, and actual damages; all four must be established.
- Duty of care
- The professional obligation to act as a reasonably prudent, similarly qualified exercise professional would under comparable circumstances.
- Confidentiality limits
- Health information may be disclosed only with client authorization or when legally mandated, such as court order or imminent risk of serious harm.
- Mandatory reporting
- A legal requirement to report specified events, such as suspected abuse or certain communicable diseases, to designated authorities despite confidentiality.
- Documentation standard
- Records should be contemporaneous, factual, dated, and include session content, objective measures, adverse events, referrals, and client communications.
- Conflict of interest
- A financial or personal interest, such as supplement sales or referral incentives, that could bias professional recommendations and must be disclosed.
- Medical referral trigger
- New or worsening symptoms such as chest pain, syncope, or uncontrolled dyspnea require stopping exercise and prompt medical evaluation rather than program modification.
- Emergency action plan
- A written facility protocol covering emergency recognition, activation, CPR and AED use, roles, and documentation, rehearsed regularly by staff.
- Professional certification currency
- Maintaining active certification and current CPR/AED credentials demonstrates competence and is often required for liability coverage and employment.
- Continuing education requirement
- Periodic approved coursework or credits required to renew certification and remain current with exercise science and professional standards.
- Competence boundary
- Practitioners limit services to areas of validated training and refer clients whose needs, such as clinical conditions, exceed that preparation.
- Assumption of risk
- A participant's knowing acknowledgment of inherent exercise hazards, typically documented in a waiver, which does not excuse professional negligence.
- Client records retention
- Policies specify how long health and performance records are kept and how they are securely stored, accessed, and destroyed.