ACSM CPT cheat sheet

ACSM preparticipation screening combines current exercise level, signs/symptoms, known cardiovascular/metabolic/renal disease, and planned exercise intensity to decide whether medical clearance is needed.

PAR-Q+ is a self-report readiness questionnaire; a positive answer generally requires further medical evaluation before exercise participation.

Maximal heart rate can be estimated as 220 − age; the Tanaka equation is 208 − (0.7 × age).

BMI = body weight in kilograms divided by height in meters squared; waist risk thresholds are >102 cm (40 in) for men and >88 cm (35 in) for women.

Blood pressure categories: normal <120/<80 mm Hg; elevated 120–129/<80; stage 1 130–139 or 80–89; stage 2 ≥140 or ≥90.

Informed consent must be obtained before fitness testing or exercise participation and should explain purpose, risks, benefits, and right to withdraw.

Common assessments include submaximal cardiorespiratory tests, 1RM or estimated 1RM strength, push-up/curl-up endurance, sit-and-reach flexibility, and body composition.

Heart rate reserve (HRR) = HRmax − HRrest; the Karvonen target HR = (HRR × intensity) + HRrest.

FITT-VP stands for Frequency, Intensity, Time, Type, Volume, and Progression.

ACSM aerobic recommendation: 150–300 minutes/week of moderate-intensity or 75–150 minutes/week of vigorous-intensity aerobic exercise, or an equivalent combination.

Resistance training for major muscle groups is recommended at least 2 days/week; novice-to-intermediate clients often use 2–4 sets of 8–12 repetitions at 60–70% 1RM.

Static flexibility training is recommended 2–3 days/week, holding each stretch 10–30 seconds for 2–4 repetitions and about 60 seconds total per muscle group.

1 MET equals 3.5 mL/kg/min; kcal/min = MET × 3.5 × body weight in kg ÷ 200.

Karvonen target HR = ((HRmax − HRrest) × desired intensity) + HRrest; intensity can also be set by %HRmax, RPE, talk test, or %1RM.

Progression should increase frequency or time before intensity; the overload principle requires a training stimulus above current capacity.

Warm-up and cool-down should be included; specificity means adaptations reflect the muscles, movements, and energy systems trained, while reversibility means gains decline with detraining.

Active listening uses open-ended questions, paraphrasing, and reflective statements to confirm client understanding.

SMART goals are specific, measurable, achievable, relevant, and time-bound.

Transtheoretical model stages: precontemplation, contemplation, preparation, action, maintenance; interventions match the client’s stage.

Self-determination theory identifies autonomy, competence, and relatedness as supports for intrinsic motivation.

RPE 6–20 scale: 11 corresponds to fairly light, 13 somewhat hard, 15 hard, and 17 very hard in Borg’s original scale.

Motor skill teaching sequence: explain, demonstrate, have client practice, observe, and provide specific corrective feedback.

Adherence supports include self-monitoring, goal setting, social support, scheduling, and positive reinforcement.

Client education should cover exercise benefits, risks, proper technique, expected soreness, and when to stop and seek medical care.

Scope of practice: a personal trainer may screen, assess, and program exercise but may not diagnose, prescribe treatment, or provide medical nutrition therapy.

Negligence requires a duty of care, breach of that duty, causation, and damages.

Informed consent, health-history forms, and session records should be documented and retained according to facility policy and law.

Client information is confidential; disclose only with written consent or as required by law, and store records securely.

Professional liability insurance and current CPR/AED certification are standard risk-management requirements for trainers.

An emergency action plan should identify EMS access, AED location, trained responders, and evacuation routes.

Marketing claims must be truthful and evidence-based; guaranteeing specific weight loss or performance results creates legal and ethical risk.

Facility risk management includes equipment inspection, maintenance logs, supervision, and clear rules for client safety.