NESTA-PFT flashcards

33 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, so cardiac output increases from roughly 5 L/min at rest to 20 L/min or more at maximal effort.

Fick equation

VO2 equals cardiac output multiplied by the arteriovenous oxygen difference. It shows that oxygen uptake depends on how much blood the heart pumps and how much oxygen muscle extracts.

Type I muscle fibers

Slow-twitch, oxidative fibers with high capillary density and mitochondrial content. They produce low force but resist fatigue, supporting posture and prolonged endurance activity.

Type IIx muscle fibers

Fast-twitch, glycolytic fibers that generate high force quickly but fatigue rapidly. They are recruited during maximal or near-maximal efforts such as sprints and heavy lifts.

Phosphagen system

The ATP-creatine phosphate system supplies energy for very brief, maximal efforts of roughly ten seconds or less. It recovers quickly with rest but has limited stored capacity.

Force-velocity relationship

As the speed of concentric muscle shortening increases, the force the muscle can produce decreases. Eccentric actions can generate more force than maximal isometric contractions.

Length-tension relationship

Muscle force depends on sarcomere length. Active tension peaks near resting length because actin and myosin overlap optimally; overstretching or over-shortening reduces crossbridge formation.

Muscle spindle function

Muscle spindles lie within muscle bellies and detect changes in length and rate of stretch. They trigger the stretch reflex, causing contraction that resists sudden lengthening.

Golgi tendon organ

Golgi tendon organs sit at the muscle-tendon junction and sense tension. They inhibit muscle contraction when tension is excessive, providing a protective feedback mechanism.

Progressive overload principle

Adaptation occurs only when training stress exceeds the current functional threshold. Load, volume, or intensity must increase gradually over time to continue producing gains.

FITT-VP framework

A program design structure specifying Frequency, Intensity, Time, Type, Volume, and Progression. Each variable is defined explicitly so the plan is measurable and adjustable.

Aerobic volume guideline

A common public health target is 150 minutes per week of moderate or 75 minutes of vigorous aerobic activity, or an equivalent mix, plus resistance training twice weekly.

Estimated 1RM formula

Estimated 1RM equals weight lifted divided by (1.0278 minus 0.0278 times repetitions completed). It is reasonably accurate for sets of roughly one to ten repetitions.

Hypertrophy load range

Hypertrophy is typically trained with roughly 67 to 85 percent of 1RM for 6 to 12 repetitions per set, with multiple sets per muscle group weekly.

Strength rest interval

Heavy strength sets generally require 2 to 5 minutes of rest so the phosphagen system recovers. Hypertrophy sets use shorter rests of about 30 to 90 seconds.

Linear periodization

A model that progresses from high volume and low intensity toward low volume and high intensity over weeks or months, peaking near a competition or target date.

Undulating periodization

Volume and intensity vary within the same week or even between sessions, rather than progressing in one direction. It suits clients training multiple qualities simultaneously.

Warm-up composition

A warm-up typically combines 5 to 10 minutes of light aerobic work with dynamic mobility and rehearsal of the coming movements. Prolonged static stretching before power work may reduce force.

Exercise order rule

Perform large-muscle, multi-joint, and technically demanding lifts before small-muscle isolation work. Fatigue from isolation or power movements can compromise safety and performance.

RPE scales

Ratings of perceived exertion use either a 6 to 20 or 0 to 10 scale. They estimate intensity when heart rate or load data are unavailable, unreliable, or affected by medication.

Talk test

The talk test estimates intensity from speech. A client able to speak in full sentences is generally at moderate intensity; speaking only a few words indicates vigorous intensity.

Heart rate reserve method

Target heart rate equals ((HRmax minus HRrest) times the desired intensity percentage) plus HRrest. This Karvonen method accounts for resting heart rate and individual fitness.

Estimated maximal heart rate

The common 220-minus-age formula is a population average with individual variation of roughly 10 to 12 beats per minute. It should be treated as an estimate, not a measured value.

Effective coaching cues

Cues should be brief, external, and limited to one correction at a time. Overloading a client with instructions during a set disrupts breathing and interferes with motor learning.

Spotting safety rules

Use a spotter for heavy barbell presses and overhead lifts, and set rack safety pins where possible. Never attempt to rescue a load the client cannot control.

Session documentation

Record load, sets, repetitions, RPE, and any pain or form breakdown each session. These objective data drive progression decisions and demonstrate professional diligence.

Blood pressure exercise caution

Clients with hypertension should avoid breath holding and heavy overhead work, and should be monitored for dizziness. Exercise should stay within a physician-cleared intensity range.

Session pricing formula

Price per session equals target annual income plus business expenses, divided by the number of billable sessions per year. Billable sessions are always fewer than total working hours.

Break-even calculation

Break-even sessions equal fixed costs divided by the difference between price per session and variable cost per session. It shows the minimum volume needed to cover expenses.

Retention versus acquisition

Keeping an existing client usually costs far less than recruiting a new one. Small improvements in retention often raise profit more than equivalent gains in marketing spend.

Informed consent purpose

A signed informed consent and health screening document confirms the client understands exercise risks and has disclosed relevant conditions. It supports safety and liability protection.

Scope of practice limits

Fitness professionals may design and supervise exercise but may not diagnose conditions, prescribe therapeutic diets, or perform physical therapy. Clients with medical signs are referred out.

Written contract terms

A service agreement should state payment schedule, cancellation policy, session expiration, and refund rules in writing before the first paid session begins.