CES-WE cheat sheet

FITT-VP names the six components of a complete exercise prescription: Frequency, Intensity, Time, Type, Volume, and Progression; a plan missing any one of these is incomplete.

Estimated HRmax = 220 - age (standard deviation near 10-12 bpm); Karvonen target HR = ((HRmax - HRrest) x intensity%) + HRrest, where intensity is a percentage of heart rate reserve, not of HRmax.

1 MET = 3.5 mL O2/kg/min (~resting metabolic rate); moderate intensity = 3.0-5.9 METs, vigorous intensity = 6.0 METs or above.

ACSM aerobic rule: 150-300 min/week moderate, or 75-150 min/week vigorous, or an equivalent mix of the two.

Resistance training rule: train each major muscle group at least 2 nonconsecutive days/week, typically 2-4 sets of 8-12 reps at 60-70% 1RM for general fitness.

Static stretching rule: hold 30-60 s per stretch, 2-4 repetitions per muscle group, at least 2-3 days/week.

Borg 6-20 RPE anchors: 12-13 = 'somewhat hard' (moderate zone); 14-17 = 'hard' to 'very hard' (vigorous zone).

SAID principle (Specific Adaptation to Imposed Demands): training adaptations are specific to the mode, intensity, and duration of the imposed stress.

Fick equation: VO2 = cardiac output x arteriovenous O2 difference; cardiac output = heart rate x stroke volume.

Transtheoretical stages in order: precontemplation -> contemplation -> preparation -> action -> maintenance (termination optional); interventions must match the current stage, not assume action.

PAR-Q+ uses 7 yes/no questions; any 'yes' triggers follow-up screening or medical clearance before progressing to vigorous activity.

SMART = Specific, Measurable, Achievable, Relevant, Time-bound; goals missing any criterion are harder to monitor and less likely to be adhered to.

BMI = weight (kg) / height (m)^2; categories: <18.5 underweight, 18.5-24.9 normal, 25.0-29.9 overweight, >=30.0 obese.

Protein RDA for sedentary adults = 0.8 g/kg/day; physically active adults and those targeting muscle gain commonly need 1.2-1.6 g/kg/day.

Sleep recommendation for most adults = 7-9 h/night; chronic short sleep impairs recovery, glucose regulation, and appetite control.

High waist circumference thresholds commonly used: >=102 cm (40 in) in men, >=88 cm (35 in) in women, indicating elevated cardiometabolic risk.

Pre-exercise hydration: ~500 mL of fluid about 2 h before exercise, then replace losses during and after; thirst lags behind actual fluid deficit.

Self-determination theory: intrinsic motivation is sustained when autonomy, competence, and relatedness are satisfied; controlling external rewards can reduce it.