Exercise Science Quick Reference

Activity: unplanned, part of daily life; not necessarily daily but part of life.
Exercise: planned, scheduled time for activity (e.g., a 30-minute walk, a run, a fitness class).
Athletic competition: can be its own category; often planned; may follow after athletic practice.

Morbidity: percentage of a population with a disease or conditions (e.g., two or more conditions, obesity, hypertension, diabetes).
Mortality: percentage of people who die from a given condition.
Measurements vary by population; US context is commonly referenced in class discussions.

Aerobic (cardio): uses oxygen, improves cardiorespiratory endurance; examples include running, cycling, swimming, jogging, hiking.
Anaerobic: short, high-intensity efforts not relying on sustained oxygen delivery.
Muscle strengthening: resistance-based; may use body weight or external resistance; important for overall balance with aerobic activity.
Combination: many activities involve both aerobic and strengthening components; balance is key for overall health.

Aerobic activity targets the cardiorespiratory system and requires oxygen.
Target heart rate in a safe training zone is typically between 60% and 80% of the maximum heart rate.
Maximum heart rate: $HR_{\max} = 220 - \text{age}$
Target range: $HR<em>{\text{target}} \in [0.60\,HR</em>{\max}, 0.80\,HR_{\max}]$
Example (age 20): $HR<em>{\max} = 200$ ; $HR</em>{\text{target}} \in [120, 160]$ .

Different workouts hit different goals; balance improves overall health and reduces injury risk.
Pure running may not provide significant muscle strengthening; pure body-weight work may not optimize cardio; combine for well-rounded fitness.

ACSM recommendation: about $150\ \text{minutes per week}$ of moderate activity.
Common breakdown: $30\ \text{minutes a day}$ , $5\ days a week$ ; rest days are OK.
Real-world planning: integrate activity into daily life (lunch breaks, stairs, desk treadmill, active commuting).

Recommended sleep: $7$ – $8\ hours\ per\ night$ for optimal recovery.
Sleep deficits impair performance, increase irritability, and can raise injury risk for athletes.

Gatorade origin: developed from analyzing football players’ sweat to restore lost electrolytes and carbohydrates.
Electrolytes help maintain balance during activity; excessive sugar or electrolytes can cause GI issues if absorbed too quickly.
Be mindful of electrolyte beverages; balance intake with needs and activity intensity.

Exercise Science is an umbrella term covering multiple disciplines; many careers stem from its subfields.
Key subfields:
- Exercise Physiology: physiological adaptations to exercise (e.g., VO2 max, heart rate responses).
- Clinical Exercise Physiology: applied to clinical populations and rehab contexts.
- Biomechanics: movement analysis and technique optimization (e.g., pitching mechanics, running form).
- Motor Behavior / Motor Control: learning, coordination, and muscle memory development.
- Activities of Daily Living (ADLs): basic self-care tasks (e.g., getting out of bed, walking, writing).
Professional organizations:
- American College of Sports Medicine (ACSM): guideline development, policy, research, publishing; credentialing influence.
- National Athletic Trainers’ Association (NATA): athletic training profession.
Education and certification: many courses and textbooks come from ACSM-affiliated sources; relevance varies by career path.

Time, family responsibilities, finances, and access can limit exercise. Plan flexibly:
- Shorter bouts (e.g., multiple 10–15 minute sessions) add up.
- Use nearby facilities (e.g., campus center) or home options (desk treadmill, stairs).
- Choose affordable or free options (university facilities, outdoor activity).

Exercise science tracks include various prerequisites and core courses.
Common prerequisites: anatomy; physics may be required for pre-professional tracks (e.g., PT school) but not for all tracks.
Plans are “suggested” and can be adjusted based on prerequisites and class availability.