Trainer Academy Cheat Sheet NSCA CPT
Anatomical Planes:
Sagittal: left/right,
Flexion/extension
Transverse:
top/bottom,
internal/external rot.,
left/right rot.,
horizontal abd/add
Frontal: front/back,
abd/add,
eversion/inversion
Types of Goals:
Process Goals
Outcome Goals
Short-term
Long-term
Positive reinforcement:
positive stimulus increases the
likelihood of future behavior
Negative reinforcement:
Subtraction of stimulus
following bad behavior and it
increases chances of future
behavior
Layers of connective tissue
1. Epimysium
2. Perimysium
3. Endomysium
Handgrip options
Pronated
Supinated
Neutral
Alternated
Hook
Closed
False
Predesign
Design
Construction
Preoperation
Energy system use:
0-6 sec.=Phosphagen system
6-30 sec.=phosp. and glycolysis
30 sec.-2 min.=glycolysis
2 min-3min= glycolysis and
oxidative
More than 3 min.=oxidative
Sliding filament theory:
1. Resting phase
2. Excitation coupling
phase
3. Contraction phase
4. Recharge phase
5. Relaxation phase
Metabolic syndrome criteria
Waist circ. >102cm
for men, 88 cm for
women
Hypertriglyceridemia
= > 150 mg/dL
Reduced HDL = <40
for men, <50 women
High BP of >130/85
High fasting glucose
of >110
Stages of readiness
Precontemplation
Contemplation
Preparation
Action
Maintenance
Macronutrients:
Protein has 4 cals
Carbs have 4 cals
Fat has 9 cals
Alcohol has 7 cals
Male skinfold sites:
Chest
Thigh
Abdominal
Female skinfold sites:
Triceps
Thigh
Suprailium
Slow twitch muscle fibers:
Type 1, increased oxygen,
smaller, less force, slow fatigue
Fast twitch muscle fibers:
Type IIa and type IIb, less
oxygen, larger, more force, faster
fatigue
Fluid Intake
Prior to exercise, take in 500 –
700mL
Try to take in 1.9 – 7.5 Liters per
day.
Reaplce the fluid lost during
exercise.
Sets/Reps for resistance
training exercise types
Strength <6 reps for
2-6 sets
Single effort power 12 reps for 3-5 sets
Multiple effort power
3-5 reps for 3-5 sets
Hypertrophy 6-12
reps for 3-6 sets
Muscular endurance
>12 reps for 2-3 sets
Personal Trainer Factors
Level of experience
Maintaining
Objectivity
Equipment Factors
Correct Calibration of
equipment
Level of experience
with equipment
Age of equipment
5 point body contact position
1. Back of head
2. Upper back and rear
shoulder
3. Lower back and your
butt
4. Right foot
5. Left foot
Weight Gain
350-700 cals per day surplus
Weight Loss
500 – 1000 cals daily deficit
Good non-verbal cues:
Voice quality
Eye contact
Facial
expressions
Hand gestures
Body
positioning
BMI reference chart:
Underweight=<18.5
Normal=18.5-24.9
Overweight=25-29.9
Grade1 obese=30-34.9
Grade2 obese=35-39.9
Grade3 obese=>40
Karvonen method:
THR = (HRR x %int) +
RHR
Types of Stretching
Static Stretch
Ballistic
Stretch
Dynamic
Stretch
PNF (hold
relax, contract
relax, and hold
relax with
agonist
contraction)
Major anaerobic
training adaptations:
Muscular
growth
Fiber size
increase
Fiber type
changes
Structural and
architectural
changes
Types of validity:
Construct
Face
Content
Criterion
referenced
Environmental Factors
Temperature
Humidity
Altitude
Air pollution
(AQI)
Test Setting
Client Factors
Health status
Functional
capacity
Age
Sex
Pretraining
status
S - specific
M - measurable
A - attainable
R - relevant
T- time bound
Normal BP = syst < 120, diast
<80
Prehypertension = syst of
120-139, diast. 80-89
Stage 1 hyper = syst 140-159,
diast 90-99
Stage 2 hyper = syst > 160,
Diast > 100
-Muscle spindles:
- Changes in length
- Stretch reflex
- Causes contractions
-Golgi tendons:
- Causes muscle relaxation
- Attaches to tendons
- Senses changes in muscle
tension
Ways to order resistance
exercises:
1: Power, other core, then
assistance exercises.
2: Upper and lower body
exercise.
3: Push and Pull exercises.
4: Supersets and compound
sets.
1 MET = 3.5 mL of oxygen
per kilogram of body weight
Muscle actions:
Concentric
Eccentric
Isometric
Girth Measurement Sites:
Chest
Right upper arm
Right forearm
Waist
Hips
Right Thigh
Right Calf
Factors affecting flexibility
Joint structure
Muscle/connective
tissue
Hyperlaxity
Age
Sex
Temperature
Activity level
Resistance training
Types of Warm-up
Passive
General
Specific
Cardiovascular frequency,
intensity, and duration
F = 2 – 5 sessions
I = 50 – 85% HRR
D = 20 – 60 minutes
www.ChooseMyPlate.com
RPE Scale
6-20 or 1-10
Positive Risk Factors:
Age: men > 45
Women > 55
Family history
Myo infarc/coro
revascularizaion in
dad < 55 mom < 65
Cigarette smoking
Current smoker or
quit within 6
months
Sedentary life:Less
than 30 min. of
moderate act. > 3
days/ week last 3
months
Obesity: BMI > 30
Hypertension: syst
BP > 140, diast BP
> 90
Dyslipidemia: LDL
chol. > 130 or HDL
< 40. Total serum
chol. > 200
Prediabetes: fasting
plasma glucose >
100 but < 125
Negative Risk Factors:
HDL chol > 60
mg/dL
Moderate Risk = 2 or more
risk factors
High risk = symptomatic or
known CV, pulmonary, renal
or met. Disease.
APMHR = 220 – age
Target heart rate = APMHR
X exercise intensity
MYPLATE food groups
Grains
Vegetables
Fruits
Protein
Dairy
DRI’s
RDA
AI
EAR
UL
Palpation sites
Brachial
Carotid
Radial
Temporal
Primary resistance training
goals:
Muscular
endurance
Hypertrophy
Muscular strength
Muscular power