Health Exercise Manager flashcards

32 cards. Read the term and the definition here. The deck at the top of this page is optional.

Cardiac output equation

Cardiac output equals heart rate multiplied by stroke volume. During aerobic exercise, both rise, with stroke volume contributing more at moderate intensities and heart rate dominating at near-maximal intensities.

Fick equation

VO2 equals cardiac output multiplied by the arterial-venous oxygen difference. It shows oxygen uptake depends on both central delivery and peripheral extraction by working muscle.

Maximal heart rate estimate

The Tanaka formula estimates maximal heart rate as 208 minus 0.7 times age. It has a smaller standard error than the older 220-minus-age equation, especially in older adults.

Body mass index formula

BMI equals weight in kilograms divided by height in meters squared. A value of 30 or higher defines obesity, though BMI cannot separate fat mass from lean mass.

Blood pressure categories

Normal is below 120 over 80 mmHg. Elevated is 120 to 129 systolic. Stage 1 hypertension is 130 to 139 or 80 to 89, and stage 2 is 140 or higher or 90 or higher.

Transtheoretical model stages

The stages are precontemplation, contemplation, preparation, action, and maintenance. Relapse moves a client back to an earlier stage, so counseling should be re-matched rather than restarted.

Self-determination theory needs

Autonomy, competence, and relatedness are the three basic psychological needs. Satisfying them supports intrinsic motivation, while controlling language and pressure tend to undermine sustained participation.

SMART goal criteria

Goals should be specific, measurable, achievable, relevant, and time-bound. Early in a program, process goals such as sessions attended predict adherence better than outcome-only targets.

Motivational interviewing OARS

OARS stands for open questions, affirmations, reflections, and summaries. These core skills express the spirit of partnership, acceptance, compassion, and evocation rather than advice-giving.

Self-efficacy mastery experience

In social cognitive theory, mastery experience is the strongest source of self-efficacy. Small, progressively harder successes build confidence more reliably than vicarious modeling or verbal persuasion.

FITT-VP framework

Frequency, intensity, time, type, volume, and progression define an exercise prescription. Every aerobic, resistance, and flexibility plan should specify all six components explicitly.

Aerobic volume guideline

Adults should accumulate 150 to 300 minutes per week of moderate aerobic activity, or 75 to 150 minutes of vigorous activity, or an equivalent combination of both.

Resistance training prescription

For general fitness, train two to three days per week, performing two to four sets of eight to twelve repetitions at roughly 60 to 70 percent of one-repetition maximum.

Epley 1RM estimate

Estimated one-repetition maximum equals the load lifted multiplied by one plus repetitions divided by 30. Use submaximal repetitions, typically ten or fewer, for acceptable accuracy.

Progression rate rule

Increase only one variable at a time and generally limit weekly increases in frequency, duration, or intensity to about 5 to 10 percent to reduce injury and overtraining risk.

Flexibility prescription

Perform static stretches two to three days per week, holding each 15 to 60 seconds for two to four repetitions per muscle group, stretching to the point of tightness rather than pain.

Diabetes exercise timing

Insulin sensitivity stays elevated for roughly 24 to 72 hours after exercise. Clients with type 2 diabetes should avoid more than two consecutive days without physical activity.

Hypertension exercise precaution

Aerobic training can lower resting systolic pressure by about 5 to 8 mmHg. Avoid heavy Valsalva straining and high-intensity isometric work that causes sharp pressure spikes.

Osteoporosis loading choice

Weight-bearing and progressive resistance training stimulate bone. Avoid loaded spinal flexion and high-impact activity when vertebral fracture risk is high or bone density is severely reduced.

Pregnancy exercise restriction

Follow obstetric guidance and avoid supine exercise after the first trimester, contact sports, and activities with meaningful fall or abdominal trauma risk.

Adult CPR compression rate

Compress at 100 to 120 per minute to a depth of 5 to 6 centimeters, allowing full chest recoil. Use a 30-to-2 compression-to-ventilation ratio for single-rescuer adult CPR.

Chain of survival

The links are early recognition and emergency activation, early CPR, early defibrillation, advanced life support, and post-resuscitation care. Delay in any link reduces survival.

Exercise termination signs

Stop exercise for chest pain, severe dyspnea, dizziness, confusion, pale or cyanotic skin, or irregular pulse. Escalate to emergency care when symptoms persist after rest.

Heat exhaustion response

Stop activity, move to a cool area, cool actively, and give fluids. Call emergency services if mental status changes, which suggests heat stroke rather than heat exhaustion.

Break-even participant count

Break-even equals fixed costs divided by the difference between price per participant and variable cost per participant. It shows how many enrollments are needed before a program profits.

Retention metrics tracking

Track churn rate, average membership duration, attendance frequency, and renewal rate monthly. These indicators reveal whether programming and scheduling decisions actually sustain participation.

Scope of practice limit

Exercise professionals may screen, prescribe exercise, and educate. They may not diagnose conditions, prescribe medication, or deliver medical treatment, and must refer outside their training.

Informed consent elements

Disclose the purpose, procedures, risks, benefits, and alternatives, plus the right to withdraw at any time. Document the client's understanding and voluntary agreement.

Negligence four elements

Liability requires duty, breach of that duty, causation, and damages. All four must be established, so documented standards of care and accurate records are central defenses.

Socio-ecological model levels

The levels are individual, interpersonal, organizational, community, and public policy. Programs acting at multiple levels produce larger and more durable behavior change than single-level efforts.

PRECEDE-PROCEED phases

Assess social, epidemiological, behavioral, and environmental factors before designing interventions, then evaluate process, impact, and outcome. The model links planning to measurable results.

Health literacy plain language

Use plain language, teach-back, and visual aids, targeting roughly a sixth to eighth grade reading level. Comprehension checks confirm understanding rather than assuming it.