Exercise Testing Prescription (Quiz 2)

Overload Principle

Training effort must exceed the level an individual is accustomed to; improvement depends on intensity, duration, and frequency.

Specificity Principle

Training adaptations are specific to the activity, muscles, and energy systems trained.

Adult Aerobic Activity Guidelines

At least 150 min/week of moderate-intensity or 75 min/week of vigorous-intensity aerobic activity, or an equivalent combination.

Adult Muscle-Strengthening Guidelines

Moderate- or high-intensity exercise involving all major muscle groups on 2 or more days/week.

Children and Adolescents Activity Guidelines

At least 60 min/day of physical activity; vigorous aerobic, muscle-strengthening, and bone-strengthening activities on at least 3 days/week.

Exercise Prescription Components

Intensity, duration, frequency, mode, volume, and progression.

Heart Rate Reserve (HRR)

Maximum heart rate minus resting heart rate: HRR = HRmax − HRrest.

Target Heart Rate Formula

Target HR = resting HR + (% intensity × HRR).

VO₂ Reserve (VO₂R)

Maximal oxygen consumption minus resting oxygen consumption: VO₂R = VO₂max − VO₂rest.

Target VO₂ Formula

Target VO₂ = resting VO₂ + (% intensity × VO₂R).

Rate Pressure Product (RPP)

Heart rate × systolic blood pressure; estimates cardiac workload and helps determine the anginal threshold.

Light-Intensity Exercise

30–39% of HRR or VO₂R.

Moderate-Intensity Exercise

40–59% of HRR or VO₂R.

Vigorous-Intensity Exercise

60–84% of HRR or VO₂R.

Rating of Perceived Exertion (RPE)

A subjective measure of exercise effort used alongside heart-rate monitoring to help adjust intensity.

Duration–Intensity Relationship

Duration and intensity are inversely related: lower-intensity exercise generally requires longer duration to achieve similar benefits.

ACSM Exercise Duration Recommendation

20–30 minutes per session at the lecture's specified vigorous training intensity, excluding warm-up and cool-down.

ACSM Vigorous Exercise Frequency

3–5 days/week; more frequent vigorous exercise may increase injury risk and produce diminishing returns.

Moderate-Intensity Exercise Frequency

On most, preferably all, days of the week.

Mode of Exercise

Continuous activity using large muscle groups for relatively prolonged periods, such as walking, running, cycling, swimming, or rowing.

Exercise Volume

The total exercise dose; described in the lecture as the product of frequency, intensity, and duration.

Progression Principle

Gradually increase training demands; duration and/or frequency generally increase before intensity.

Weekly Duration Progression Limit

Increase exercise duration by no more than 20% per week, according to the lecture.

Exercise Intensity Progression Limit

After target duration and frequency are achieved, increase intensity by no more than 5% HRR every sixth exercise session, according to the lecture.

Periodization

Planned variation of training intensity, volume, and frequency in training cycles to improve long-term performance.

General Adaptation Syndrome Phases

Alarm, resistance, and exhaustion.

Linear Periodization Phases

General conditioning, strength, power, taper, and recovery.

Fartlek Training

“Speed play”: interval-style training that alternates faster and slower running, usually outdoors without precisely timed intervals.