General Principles of Exercise Prescription

Vocabulary practice flashcards covering the core principles, formulas, cut-off values, and classifications of exercise prescription from KIN 468.

FITT-VP Principle

A foundational framework for exercise prescription representing Frequency (how often), Intensity (how hard), Time (duration or how long), Type (mode or what kind), Volume (total amount of exercise), and Progression (exercise advancement).

Cardiorespiratory Fitness (CRF)

The functional capacity of the heart, blood vessels, lungs, and skeletal muscles to transport and utilize oxygen to perform physical work or activity.

$$VO_{2\max}$$

Maximal oxygen uptake, which is inversely associated with overall mortality; achieving a fitness level at or above the $60\text{th}$ percentile provides a significant survivor benefit.

Fox Formula

The most commonly used age-predicted maximal heart rate equation: $\text{HR}_{\max} = 220 - \text{age}$.

Astrand Formula

An equation used to estimate maximal heart rate in men and women aged $4-34\,\text{years old}$: $\text{HR}_{\max} = 216.6 - (0.84 \times \text{age})$.

Tanaka Formula

An equation used to predict maximal heart rate in healthy men and women: $\text{HR}_{\max} = 208 - (0.7 \times \text{age})$.

Gellish Formula

An equation used to estimate maximal heart rate in men and women across a broad range of age and fitness levels: $\text{HR}_{\max} = 207 - (0.7 \times \text{age})$.

Gulati Formula

An equation tailored to predict maximal heart rate in asymptomatic middle-aged women: $\text{HR}_{\max} = 206 - (0.88 \times \text{age})$.

Heart Rate Reserve (HRR) Method

A method to calculate target training heart rate using the formula: $[(\text{HR}_{\max/\text{peak}} - \text{HR}_{\text{rest}}) \times \%\,\text{target intensity}] + \text{HR}_{\text{rest}}$.

$VO_2\text{R}$ Method

A method to establish target oxygen consumption intensity using the formula: $[(VO_{2\max/\text{peak}} - VO_{2\text{rest}}) \times \%\,\text{target intensity}] + VO_{2\text{rest}}$.

Metabolic Equivalent of Task (MET)

A physiological measure expressing the energy cost of physical activities, defined as $1\,\text{MET} = 3.5\,\text{ml}\cdot\text{kg}^{-1}\cdot\text{min}^{-1}$.

Moderate-Intensity Exercise

Exercise performed at $40-59\%\,\text{HRR}$ (or $VO_2\text{R}$), $64-76\%\,\text{HR}_{\max}$, an RPE of $12-13$, or a MET value of $3.0-5.9\,\text{METs}$.

Vigorous-Intensity Exercise

Exercise performed at $60-89\%\,\text{HRR}$ (or $VO_2\text{R}$), $77-95\%\,\text{HR}_{\max}$, an RPE of $14-17$, or a MET value of $6.0-8.7\,\text{METs}$.

Indirect Calorimetry

The assessment of metabolic rate and energy expenditure by measuring oxygen consumption ($VO_2$) rather than direct heat production, taking advantage of the aerobic/oxidative system.

Respiratory Exchange Ratio (RER)

The ratio of carbon dioxide production to oxygen consumption ($VCO_2 / VO_2$), which indicates fuel utilization: $0.70$ reflects $100\%$ fat oxidation ($4.69\,\text{kcal/L } O_2$) and $1.0$ reflects $100\%$ carbohydrate oxidation ($5.05\,\text{kcal/L } O_2$).

Heart Rate Index (HRI)

An equation proposed by Wicks et al. to convert heart rate data to METs, where $\text{HRI} = \text{intensity-specific HR} / \text{HR}_{\text{rest}}$ and $\text{METs} = (6 \times \text{HRI}) - 5$.

Muscular Strength

The maximal amount of force generated during a movement; typically trained by lifting loads $>85\%\,\text{1-RM}$ for $1-5\,\text{reps}$ with $2-5\,\text{minute}$ rest periods.

Muscular Hypertrophy

An increase in muscle cross-sectional area or size; typically trained using moderate loads ($67-85\%\,\text{1-RM}$) for $6-15\,\text{reps}$ with $90\,\text{seconds to } 3\,\text{minutes}$ of rest between sets.

Muscular Power

The rate of performing work, expressed as $\text{force} \times \text{velocity}$; typically trained by moving loads ($0-95\%\,\text{1-RM}$) at maximum velocity with $2-5\,\text{minute}$ rest intervals.

Muscular Endurance

The ability of a muscle to sustain repeated contractions or continuous movements over time; trained with loads $<67\%\,\text{1-RM}$ for $15+\,\text{repetitions}$ with short rest intervals ($30-60\,\text{seconds}$).

Multi-Joint Exercises

Complex movements that involve a coordinated, synergetic effort of multiple muscle groups acting simultaneously across multiple joints (e.g., squats, deadlifts, and bench press), which should precede single-joint exercises in training sessions.

Macrocycle

The overarching, long-term training season for competitive athletes consisting of off-season, preseason, in-season, and postseason phases.

Dynamic Stretching

A form of flexibility training involving a gradual transition from one movement pattern to another that mimics the intended sport or exercise; recommended primarily during the warm-up phase.

Proprioceptive Neuromuscular Facilitation (PNF)

A flexibility technique that pairs an isometric contraction ($3-6\,\text{seconds}$) against resistance with a subsequent static stretch and relaxation phase ($10-30\,\text{seconds}$).

Static Stretching

Slowly stretching a muscle to the point of tightness or discomfort and holding the position for $10-30\,\text{seconds}$ in most adults ($30-60\,\text{seconds}$ in older adults); can be performed actively or passively.