Exercise Science Foundations
Exercise Science Foundations tests whether you can apply anatomy, kinesiology, physiology, and energy-system concepts to group exercise rather than simply recite definitions. Expect questions on joint actions, muscle roles, acute exercise responses, and practical intensity monitoring.
Movement anatomy and kinesiology
- Planes: sagittal (flexion/extension), frontal (abduction/adduction), transverse (rotation).
- The agonist produces the movement, the antagonist opposes it, and stabilizers fix adjacent segments. A squat is sagittal-plane hip, knee, and ankle extension with a controlled eccentric lowering phase.
- Muscle actions: concentric shortening, eccentric lengthening, isometric no change. Eccentric loading contributes to delayed soreness and needs gradual progression.
Physiology and energy systems
- Phosphagen system: immediate, roughly 0–10 seconds. Glycolytic: roughly 10 seconds to 2 minutes. Oxidative: longer, steady efforts.
- Estimated HRmax = 220 − age. Moderate intensity is often cited as 64–76% HRmax and vigorous as 77–93%, but individual error is large. The talk test and RPE 12–14 add useful checks.
Worked example
A 45-year-old wants a moderate-intensity cardio block. Estimated HRmax = 220 − 45 = 175 bpm. 64% = 112 bpm; 76% = 133 bpm. Target range: about 112–133 bpm. If the participant takes a beta-blocker, heart rate may be blunted, so use RPE 12–14 and the talk test instead of chasing a number. Reasoning: the formula is a population estimate, and medication changes the heart-rate response.
Traps that cost marks
- Confusing a joint action with a muscle action.
- Treating 220 − age as an exact individual value.
- Ignoring eccentric load when progressing a class.
- Relying on a single intensity marker instead of combining HR, RPE, and talk test.