CES-WE flashcards

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

Maximum Heart Rate Estimate

Estimated as 220 minus age in years. It is a population approximation with roughly 10-12 bpm standard deviation, so a measured value is preferred when precision matters.

Karvonen Target Heart Rate

Target HR = ((HRmax - HRrest) x intensity fraction) + HRrest. The intensity fraction applies to heart rate reserve, not to maximal heart rate.

MET Definition

One MET equals 3.5 mL of oxygen per kilogram of body weight per minute, approximating resting metabolic rate. Activity intensity is expressed as multiples of this value.

Moderate Versus Vigorous METs

Moderate-intensity activity falls between 3.0 and 5.9 METs. Vigorous-intensity activity reaches 6.0 METs or higher, roughly the point where talking becomes difficult.

One-Repetition Maximum (1RM)

The heaviest load a person can lift once with correct technique. It anchors resistance prescriptions written as a percentage of maximal strength.

SAID Principle

Specific Adaptation to Imposed Demands: the body adapts to the precise type of stress applied. Training must therefore mirror the desired performance outcome.

Progressive Overload

Systematically increasing training stress through load, volume, density, or movement complexity as the body adapts. It is required for continued improvement rather than plateau.

FITT-VP Framework

The six components of a complete exercise prescription: Frequency, Intensity, Time, Type, Volume, and Progression. Each must be specified for the plan to be actionable.

Borg RPE Scale

A 6-to-20 perceived exertion scale. Ratings of 12-13 feel 'somewhat hard' and correspond to moderate intensity; 14-17 feel 'hard' to 'very hard' and correspond to vigorous intensity.

Static Stretching Parameters

Hold each stretch 30 to 60 seconds for 2 to 4 repetitions per muscle group, performed at least 2 to 3 days per week. This dosage is used to develop flexibility.

Aerobic Exercise 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 Frequency Rule

Train each major muscle group at least two nonconsecutive days per week. This spacing allows roughly 48 hours of recovery before the same muscles are loaded again.

Warm-Up Purpose

Light-to-moderate activity plus dynamic movements that raise muscle temperature, increase blood flow, and rehearse movement patterns before more intense conditioning work begins.

Cardiac Output Equation

Cardiac output equals heart rate multiplied by stroke volume. Resting values average about 5 L/min and can exceed 20 L/min during maximal whole-body exercise.

Strength Versus Muscular Endurance

Strength is peak force production with few repetitions and heavy loads. Muscular endurance is sustaining repeated submaximal contractions using lighter loads and higher repetitions.

Fick Equation

Oxygen uptake equals cardiac output multiplied by the arteriovenous oxygen difference. It links central oxygen delivery with peripheral oxygen extraction to aerobic capacity.

Transtheoretical Model Stages

Precontemplation, contemplation, preparation, action, and maintenance describe readiness to change. Interventions are matched to the person's current stage rather than assuming active behavior.

PAR-Q+ Purpose

A seven-question screening tool flagging symptoms or conditions that warrant medical clearance before increasing activity. Any 'yes' answer triggers further screening or referral.

SMART Goal Criteria

Goals should be Specific, Measurable, Achievable, Relevant, and Time-bound. Meeting all five criteria makes progress observable and supports follow-through on the plan.

Decisional Balance

Weighing the perceived benefits of changing a behavior against its perceived costs. Shifting that balance toward benefits often precedes movement into the action stage.

Self-Efficacy Definition

A person's confidence in their ability to execute a specific behavior successfully in a given situation. Higher self-efficacy consistently predicts better exercise adherence.

Self-Determination Theory Needs

Intrinsic motivation is supported by satisfying three basic needs: autonomy, competence, and relatedness. Controlling external rewards can weaken rather than strengthen motivation.

Relapse in Behavior Change

A return to a previous behavior after an attempt to change. Within the stages-of-change model it is treated as a normal part of the cycle, not as failure.

Body Mass Index Formula

BMI equals weight in kilograms divided by height in meters squared. Categories are below 18.5 underweight, 18.5 to 24.9 normal, 25 to 29.9 overweight, and 30 or above obese.

Protein RDA for Adults

0.8 grams per kilogram of body weight per day is the minimum for sedentary adults. Active people and those building muscle commonly target roughly 1.2 to 1.6 g/kg/day.

Adult Sleep Recommendation

Most adults need seven to nine hours of sleep per night. Habitual short sleep is associated with impaired recovery, poorer glucose regulation, and increased appetite.

Waist Circumference Risk Thresholds

Abdominal fat independently raises cardiometabolic risk. Commonly used high-risk thresholds are 102 cm (40 in) for men and 88 cm (35 in) for women.

Pre-Exercise Hydration

Drink roughly 500 mL of fluid about two hours before exercise, then replace losses during and after activity. Thirst typically lags behind the actual fluid deficit.

Beginner Exercise Progression

New exercisers start at lower volume and intensity, such as three days per week for 20 to 30 minutes at moderate effort, then add load gradually over weeks.

Motivational Interviewing Spirit

A collaborative, person-centered counseling style built on partnership, acceptance, compassion, and evocation of the client's own reasons and capacity for change.

Health Screening Purpose

Identifies individuals whose risk of an adverse event during exercise justifies medical evaluation or program modification before training is started or intensified.

Common Physical Activity Barriers

Typical obstacles include perceived lack of time, low confidence, cost, and environmental constraints. Effective programs identify the specific barrier and plan around it.