Health Exercise Manager cheat sheet

Cardiac output (Q) = heart rate × stroke volume; steady-state aerobic exercise raises Q mainly through stroke volume, while HR contributes more at high intensities.

Fick equation: VO2 = Q × (a-vO2 difference); oxygen uptake rises with both central delivery and peripheral extraction.

ACSM risk stratification uses current exercise participation plus signs/symptoms and known cardiovascular, metabolic, or renal disease to decide medical clearance need.

Blood pressure classification: normal <120/<80 mmHg; elevated 120-129/<80; stage 1 hypertension 130-139 or 80-89; stage 2 ≥140 or ≥90 mmHg.

Relative VO2max is expressed in mL·kg⁻¹·min⁻¹; to compare across body sizes, divide absolute VO2 (L/min) by body mass in kg.

Maximal heart rate estimate = 208 − (0.7 × age); the older 220 − age formula carries larger standard error.

BMI = weight (kg) / height (m)²; BMI ≥30 kg/m² defines obesity but does not distinguish fat mass from lean mass.

Resting heart rate, HR recovery at 1–2 minutes post-exercise, and HR variability are field indicators of autonomic and aerobic fitness.

Transtheoretical Model stages: precontemplation, contemplation, preparation, action, maintenance; relapse returns the client to an earlier stage, not to zero.

Stage-matched strategies: raise awareness and build rapport in precontemplation; explore ambivalence in contemplation; set concrete plans in preparation.

Self-Determination Theory: autonomy, competence, and relatedness support intrinsic motivation; controlling language undermines it.

SMART goal criteria: specific, measurable, achievable, relevant, time-bound; process goals (sessions attended) outperform outcome-only goals early on.

Motivational interviewing spirit: partnership, acceptance, compassion, evocation; OARS skills are open questions, affirmations, reflections, summaries.

Social Cognitive Theory: self-efficacy, outcome expectations, and observational learning predict adoption; mastery experiences are the strongest efficacy source.

Relapse prevention: identify high-risk situations, rehearse coping responses, and reframe a lapse as data rather than failure.

Health belief model constructs: perceived susceptibility, severity, benefits, barriers, and cues to action; barriers most strongly predict behavior.

FITT-VP framework: frequency, intensity, time, type, volume, and progression define every cardiorespiratory, resistance, and flexibility prescription.

Aerobic volume target: 150–300 min/week of moderate or 75–150 min/week of vigorous activity, or an equivalent combination.

Resistance training: 2–3 days/week, 2–4 sets of 8–12 repetitions at 60–70% 1RM for general fitness; 1–2 sets for beginners.

1RM estimation from a submaximal load: estimated 1RM = load × (1 + repetitions/30) using the Epley formula.

Flexibility: static stretches held 15–60 seconds, 2–4 repetitions per muscle group, at least 2–3 days/week to the point of tightness.

Progression rule: increase frequency, duration, or intensity one variable at a time, generally by no more than 5–10% per week.

Warm-up 5–10 minutes of light activity plus dynamic mobility; cool-down 5–10 minutes of low intensity plus static stretching.

Neuromuscular and balance training 2–3 days/week reduces fall risk in older adults; include progressive balance challenges.

Type 2 diabetes: exercise improves insulin sensitivity for 24–72 hours, so avoid more than 2 consecutive days without activity.

Diabetes precautions: check glucose before, during, and after exercise; carry fast-acting carbohydrate; inspect feet for ulcers and neuropathy.

Hypertension: aerobic exercise can lower resting systolic BP by roughly 5–8 mmHg; avoid heavy Valsalva straining and high-intensity isometrics.

Coronary artery disease: prescribe continuous moderate-intensity aerobic work; monitor for angina equivalents and abnormal dyspnea.

Osteoporosis: emphasize weight-bearing and resistance training; avoid spinal flexion with loading and high-impact activity in severe cases.

COPD: interval or continuous aerobic training plus inspiratory muscle training; use dyspnea scales (Borg, mMRC) to set and adjust intensity.

Pregnancy: follow obstetric guidance; avoid supine exercise after the first trimester, contact sports, and activities with fall risk.

Older adults: combine aerobic, resistance, balance, and flexibility work; screen for polypharmacy and orthostatic hypotension before prescribing.

Emergency action plan elements: roles, communication, access, equipment location, evacuation route, and annual rehearsal.

Chain of survival: early recognition and call, early CPR, early defibrillation, advanced care, and post-resuscitation care.

AED use: apply pads to bare chest, follow voice prompts, deliver shock if advised, resume CPR immediately; do not delay for bystander questions.

Adult CPR: compressions at 100–120 per minute, depth 5–6 cm (2–2.4 in), full recoil, 30:2 compression-to-ventilation ratio.

Signs requiring exercise termination: chest pain, severe dyspnea, dizziness, confusion, pale or cyanotic skin, or abnormal heart rhythm.

Facility safety: documented equipment inspection schedule, posted emergency numbers, clear egress paths, and accessible first-aid supplies.

Heat illness: stop activity, move to shade, cool actively, and give fluids for heat exhaustion; call emergency services for altered mental status.

Incident documentation: record time, location, witnesses, actions taken, and outcome objectively; retain per policy and legal requirements.

Staffing ratio and supervision: define member-to-instructor ratios by activity risk and enforce them in scheduling and budget.

Budget structure: separate fixed costs (rent, salaries, insurance) from variable costs (supplies, utilities, marketing) to model break-even.

Break-even point in participants = fixed costs / (price per participant − variable cost per participant).

Participant retention metrics: churn rate, average membership duration, attendance frequency, and renewal rate should be tracked monthly.

Equipment lifecycle: log purchase date, maintenance history, and replacement schedule; retire equipment per manufacturer limits.

Risk transfer: general liability and professional liability insurance, waivers, and vendor certificates of insurance reviewed annually.

Program evaluation: measure reach, participation, satisfaction, and outcome change; report against pre-set targets.

Scheduling: align class times with demand data, avoid overlapping high-demand programs, and reserve buffer time for cleaning and turnover.

Scope of practice: exercise professionals may screen, prescribe exercise, and educate; they may not diagnose, prescribe medication, or provide medical treatment.

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

Negligence elements: duty, breach of duty, causation, and damages; all four must be established for liability.

Confidentiality: health information is shared only with written authorization or as legally required; secure storage and minimum necessary disclosure apply.

Referral triggers: chest pain, uncontrolled hypertension, new neurological symptoms, or unexplained weight loss require medical referral.

Documentation standard: objective, timely, factual entries; avoid subjective judgments and never alter records after the fact.

Conflict of interest: disclose financial interests in products or referrals and avoid incentives that distort client recommendations.

Professional boundaries: avoid dual relationships, romantic involvement with clients, and financial entanglement beyond the service agreement.

Needs assessment methods: surveys, focus groups, key informant interviews, and secondary data review establish community priorities.

PRECEDE-PROCEED: assess social, epidemiological, behavioral, and environmental factors before designing interventions.

Socio-ecological model levels: individual, interpersonal, organizational, community, and public policy; effective programs act at multiple levels.

Health literacy: plain language, teach-back, and visual aids improve comprehension; target reading level of grade 6–8 for public materials.

Partnership development: identify shared goals, define roles and contributions, formalize with a memorandum of understanding.

Evaluation types: process (delivery), impact (behavior change), and outcome (health status) measures answer different questions.

Reach and equity: track participation by age, sex, income, and neighborhood to detect underserved groups and adjust outreach.

Sustainability: diversify funding, build local capacity, and embed programs in existing community organizations rather than relying on one grant.