ASEP Written Contest cheat sheet

Cardiac output: Q = HR × SV; at rest ≈5 L/min, rising to 20-25 L/min at maximal effort in trained adults.

Fick principle: VO2 = Q × (a-vO2 difference); arterial-venous oxygen difference widens from ~5 mL/dL at rest to ~15-17 mL/dL at max.

ATP resynthesis systems: phosphagen (0-10 s), glycolysis (~10 s-2 min), oxidative (>2 min); crossover point where fat contributes most occurs near 60-65% VO2max.

Blood lactate threshold in untrained adults ≈50-60% VO2max; in trained endurance athletes ≈70-80% VO2max.

Muscle fiber types: Type I (slow, oxidative, fatigue-resistant), Type IIa (fast oxidative-glycolytic), Type IIx (fast glycolytic, most fatigable).

VO2max is limited primarily by central oxygen delivery (stroke volume, hemoglobin, cardiac output) in healthy adults; peripheral factors dominate in trained individuals.

Respiratory exchange ratio (RER) = VCO2/VO2; 0.7 indicates fat oxidation, 1.0 carbohydrate, >1.1 suggests hyperventilation or maximal effort.

Stroke volume plateaus at 40-60% of VO2max in most adults; further increases in cardiac output come from heart rate.

FITT-VP framework: Frequency, Intensity, Time, Type, Volume, Progression - the standard structure for aerobic and resistance prescriptions.

ACSM aerobic guideline for health: 150-300 min/wk moderate or 75-150 min/wk vigorous, or an equivalent combination.

Resistance training: 2-3 sessions/wk, 2-4 sets, 8-12 reps at 60-70% 1RM for novices; ≥2 min rest for strength, ≤1 min for endurance.

Max HR estimate: 208 - (0.7 × age) (Tanaka); the older 220 - age is less accurate in older adults.

Target HR via Karvonen: HRtarget = ((HRmax - HRrest) × %intensity) + HRrest.

1RM testing requires 3-5 min rest between attempts; estimated 1RM from submaximal reps uses the Brzycki or Epley formulas.

Exercise test termination: drop in SBP >10 mm Hg with signs of ischemia, ST depression ≥2 mm, sustained VT, or patient request.

RPE (Borg 6-20) correlates with HR; RPE 12-13 approximates 60-70% HRmax in healthy adults.

Type 2 diabetes: aerobic plus resistance training 3-5 d/wk; avoid exercise if fasting glucose >250 mg/dL with ketosis or >300 mg/dL without ketosis.

Hypertension: aerobic exercise lowers SBP 5-8 mm Hg; avoid heavy Valsalva and high-intensity resistance when BP is uncontrolled (>180/110).

Coronary artery disease: cardiac rehab reduces mortality; exercise should begin at 40-60% of capacity and progress gradually.

COPD: interval or continuous aerobic training at 60-80% of peak work rate improves dyspnea and 6-minute walk distance.

Heart failure (stable, NYHA II-III): supervised aerobic training at 60-70% of peak HR improves functional capacity; monitor for decompensation.

Osteoporosis: weight-bearing aerobic and resistance training; avoid high-impact and spinal flexion in severe vertebral disease.

Asthma: warm-up and adequate humidified air reduce exercise-induced bronchoconstriction; beta-2 agonist pre-exercise if prescribed.

Obesity: ≥250-300 min/wk of moderate activity supports weight maintenance after loss; resistance training preserves lean mass.

Preparticipation screening: use the ACSM/AHA exercise preparticipation health screening algorithm based on current activity, symptoms, and known disease.

Resting BP classification (AHA/ACC): normal <120/<80; elevated 120-129/<80; stage 1 130-139 or 80-89; stage 2 ≥140 or ≥90 mm Hg.

BMI = weight (kg) / height (m)²; waist circumference risk thresholds: >102 cm men, >88 cm women (higher in some ethnic groups).

Body composition methods ranked by accuracy: DXA, hydrostatic weighing, air displacement plethysmography, skinfolds, BIA.

Flexibility: sit-and-reach assesses hamstring/low-back flexibility; use consistent warm-up and 3 trials.

Muscular fitness: grip strength and 1RM or 5RM tests; normative data vary by age and sex.

Submaximal cycle or treadmill tests estimate VO2max using steady-state HR; assumption of linear HR-VO2 relationship must hold.

Carbohydrate recommendations: 3-5 g/kg/d for light activity, 6-10 g/kg/d for moderate endurance, 8-12 g/kg/d for high-volume training.

Protein: 1.2-2.0 g/kg/d for athletes; 1.6-2.2 g/kg/d during energy restriction to preserve lean mass.

Energy balance: 1 kg body fat ≈ 7,700 kcal; a 500 kcal/d deficit yields ~0.45 kg/wk loss.

Hydration: 2% body mass loss impairs performance; replace 1.0-1.5 L per kg of body mass lost during exercise.

Essential amino acids (9) must come from diet; leucine ~2.5-3 g per meal stimulates muscle protein synthesis.

Fat intake: 20-35% of total energy; avoid chronic intake below 20% to support hormone function.

Pre-exercise meal: 1-4 g/kg carbohydrate 1-4 h before; high-fat meals slow gastric emptying.

Female athlete triad/RED-S: low energy availability, menstrual dysfunction, and low bone density require multidisciplinary management.

Levers: first class (neck extension), second class (calf raise), third class (biceps curl) - most human joints are third class.

Torque = force × moment arm; moment arm is perpendicular distance from axis to line of action.

Concentric, eccentric, and isometric actions: eccentric generates highest force and causes most delayed-onset muscle soreness.

Force-velocity relationship: concentric force falls as velocity rises; eccentric force can exceed isometric.

Length-tension relationship: active tension peaks near resting sarcomere length (~2.0-2.2 µm).

Gait cycle: stance ~60% and swing ~40% in normal walking; running reverses the ratio.

Ground reaction force in walking ≈1.2× body weight; running can exceed 2.5× body weight.

Center of mass control: base of support must contain the vertical projection of the center of mass for static stability.

Scope of practice: exercise professionals do not diagnose, prescribe medication, or provide medical treatment.

Informed consent must disclose purpose, risks, benefits, alternatives, confidentiality, and the right to withdraw.

Emergency action plan: posted, rehearsed, includes CPR/AED location, roles, and EMS activation.

Confidentiality: health information is protected under HIPAA in the U.S.; share only on a need-to-know basis.

Negligence elements: duty, breach, causation, damages - all four must be shown.

Facility safety: inspect equipment daily, document maintenance, maintain adequate spacing and flooring.

Mandated reporting and duty to warn apply when a client poses a credible risk to self or others.

Professional certification maintenance requires continuing education and current CPR/AED certification.

Study designs ranked by evidence strength: systematic review/meta-analysis > randomized controlled trial > cohort > case-control > cross-sectional > case report.

Validity types: internal (causal inference), external (generalizability), construct, and statistical conclusion validity.

Reliability: test-retest, inter-rater, and internal consistency (Cronbach's alpha ≥0.70 acceptable).

Effect size: Cohen's d of 0.2 small, 0.5 medium, 0.8 large; report confidence intervals, not just p-values.

Statistical significance (p<0.05) does not equal clinical significance; consider minimal clinically important difference.

Bias types: selection, information, recall, publication, and confounding; randomization and blinding reduce them.

Levels of evidence and grade recommendations (e.g., GRADE) weigh study quality, consistency, and directness.

Evidence-based practice integrates best evidence, clinician expertise, and client values and preferences.