EXER 491 Exam 3: Cardiovascular Exercise Prescription, Technique, and Metabolic Equations

Vocabulary practice flashcards covering cardiovascular prescription principles, workout formats, exercise technique cues, and ACSM metabolic calculations.

Specificity (Cardio Prescription)

The training principle stating that exercise must match the performance goal as closely as possible, as cardiorespiratory fitness adaptations transfer incompletely across different modes (e.g., cycling fitness may only partially transfer to running).

Internal Effort vs. External Workload

In cardio prescription, heart rate describes internal effort, whereas variables such as speed, incline grade, and resistance describe the external workload.

Beginner (Aerobic Classification)

An individual who has gone at least $6\,\text{months}$ without participating in an aerobic exercise program.

Weekly Volume Recommendation (Adult Cardio)

$150\text{--}300\,\text{minutes}$ of moderate-intensity activity or $75\text{--}150\,\text{minutes}$ of vigorous-intensity activity per week, typically accumulated across $3\text{--}5\,\text{days}$.

Tanaka Formula

An age-based formula used to predict maximal heart rate: $\text{Estimated HRmax} = 208 - (0.7 \times \text{age})$.

Heart Rate Reserve (HRR) / Karvonen Formula

A target heart rate calculation method using the formulas: $\text{HRR} = \text{estimated HRmax} - \text{resting HR}$ and $\text{Target HR} = \text{resting HR} + (\text{HRR} \times \text{intensity fraction})$.

Gulati et al. Formula

A maximal heart rate prediction equation specifically established for asymptomatic middle-aged women: $\text{Estimated HRmax} = 206 - (0.88 \times \text{age})$.

Fox et al. Formula

An age-predicted maximal heart rate formula calculated as: $\text{Estimated HRmax} = 216.6 - (0.84 \times \text{age})$.

Light Intensity (Cardio Range)

Exercise intensity defined as $57\text{--}63\%$ of $\text{HRmax}$ or $30\text{--}39\%$ of $\text{HRR}$.

Moderate Intensity (Cardio Range)

Exercise intensity defined as $64\text{--}76\%$ of $\text{HRmax}$ or $40\text{--}59\%$ of $\text{HRR}$.

Vigorous Intensity (Cardio Range)

Exercise intensity defined as $77\text{--}95\%$ of $\text{HRmax}$ or $60\text{--}89\%$ of $\text{HRR}$.

Ten Percent Rule (Progression)

The general prescription guideline stating that weekly increases in exercise frequency, intensity, or duration should be limited to no more than $10\%$.

Long Slow Distance (LSD)

A workout format consisting of continuous, easy, conversational work lasting $30\text{--}120\,\text{min}$, performed up to $2\,\text{sessions/week}$, trading speed for endurance duration.

Pace or Tempo Training

Continuous exercise designed to hold a goal pace or work near the lactate threshold for $20\text{--}30\,\text{min}$, prescribed $1\text{--}2\,\text{times/week}$.

Broken Tempo

A tempo format structured with $3\text{--}5\,\text{min}$ work bouts near target pace separated by $30\text{--}90\,\text{sec}$ recovery intervals.

Interval Training

A cardio format that alternates hard work bouts ($5\,\text{sec}\text{--}8\,\text{min}$) with easy recovery at a work-to-rest ratio of $1:1\text{--}1:8$, performed $1\text{--}2\,\text{days/week}$ after establishing an aerobic base.

Cardiovascular Drift

A progressive increase in heart rate during prolonged steady-state exercise at a constant external workload; used as a practical cue to terminate a long slow distance (LSD) session.

Arm Ergometry HR Target Adjustment

A target heart rate correction that shifts age-predicted $\%\text{HRmax}$ targets downward by $10\text{--}13\,\text{bpm}$ compared to leg exercise.

Stationary Bike Setup

Setting the saddle height to produce $25\text{--}30^\circ$ of knee flexion at the bottom of the pedal stroke, hinging from the hips, and pedaling at a cadence of $60\text{--}100\,\text{rpm}$.

Rowing Machine Technique

Beginning at the catch with straight arms and shins near vertical; driving through legs, torso, and arms; and recovering in reverse order (arms, torso, knees), with moderate training at $20\text{--}25\,\text{strokes/min}$.

Treadmill Grade Simulation

Setting a treadmill incline to a $1\%$ grade to approximate the energetic demands and wind resistance of outdoor walking and running.

Running Shoe Replacement Guideline

A standard equipment guideline recommending the replacement of running shoes every $300\text{--}500\,\text{miles}$ or approximately every $6\,\text{months}$.

Walk-to-Run Progression Readiness

The prerequisite ability of a client to walk $3\text{--}4\,\text{miles}$ in $1\,\text{hour}$ without fatigue before initiating run/walk interval transitions.

Metabolic Equivalent of Task (MET)

A standard unit of resting energy expenditure defined by the course convention as $1\,\text{MET} = 3.5\,\text{mL}\cdot\text{kg}^{-1}\cdot\text{min}^{-1}$.

ACSM Walking Equation

The metabolic equation for walking: $\text{Relative } \text{VO}_2 = 3.5 + 0.1(S) + 1.8(S)(G)$, where $S$ is speed in $\text{m/min}$ and $G$ is percent grade expressed as a decimal.

ACSM Running Equation

The metabolic equation for running: $\text{Relative } \text{VO}_2 = 3.5 + 0.2(S) + 0.9(S)(G)$, where $S$ is speed in $\text{m/min}$ and $G$ is percent grade expressed as a decimal.

ACSM Leg Cycling Equation

The metabolic equation for leg ergometry: $\text{Relative } \text{VO}_2 = 7 + \frac{1.8(W)}{M}$, where $W = 6 \times \text{resistance (kg)} \times \text{cadence (rpm)}$ and $M$ is body mass in $\text{kg}$.

ACSM Arm Cycling Equation

The metabolic equation for arm ergometry: $\text{Relative } \text{VO}_2 = 3.5 + \frac{3(W)}{M}$, where $W = 2.4 \times \text{resistance (kg)} \times \text{cadence (rpm)}$ and $M$ is body mass in $\text{kg}$.

ACSM Stepping Equation

The metabolic equation for stepping: $\text{Relative } \text{VO}_2 = 3.5 + 0.2(F) + 1.33 \times [1.8(H)(F)]$, where $F$ is stepping rate in $\text{steps/min}$ and $H$ is step height in $\text{meters}$.

$\text{VO}_2$ Reserve ($\text{VO}_2\text{R}$)

The difference between maximal and resting oxygen uptake, used to calculate target workload: $\text{Target } \text{VO}_2 = 3.5 + [(\text{VO}_2\text{max} - 3.5) \times \text{intensity fraction}]$.

Speed Conversion Factor (mph to m/min)

The conversion factor used to translate miles per hour to meters per minute: $1\,\text{mph} \times 26.8 = 26.8\,\text{m/min}$.