AFAA Beyond Mat Science cheat sheet

Sagittal plane movements: flexion/extension (e.g., roll-up, spine extension); frontal plane: abduction/adduction and lateral flexion (e.g., side-lying leg lifts); transverse plane: rotation (e.g., spine twist).

Core cylinder: rectus abdominis (spinal flexion), external obliques (contralateral rotation), internal obliques (ipsilateral rotation), transverse abdominis (deep stabilization via hoop tension), multifidus and erector spinae (extension).

Hip flexors (iliopsoas, rectus femoris) dominate supine leg-lowering; posterior pelvic tilt plus abdominal co-contraction reduces anterior shear at L5-S1.

Scapular stabilizers for quadruped and plank work: serratus anterior (protraction/upward rotation), lower trapezius (depression/retraction), rhomboids (retraction).

Neutral spine: natural lumbar lordosis and cervical curve maintained under load; imprint/flattened spine flexes lumbar segments and is used for supine flexion-based work.

Levers: longer lever (extended legs or arms) increases torque at the joint; shortening the lever is the first regression when form degrades.

Force-velocity and length-tension relationships: a muscle produces peak tension near mid-range; placing a joint at end-range reduces force output and raises injury risk under load.

Base of support rule: wider base (feet apart, knees down) increases stability; narrowing base or lifting limbs decreases stability and increases core demand.

ATP-PC (phosphagen) system: ~10 seconds of maximal effort, no oxygen required, fast fatigue; relevant to short power holds and quick transitions.

Anaerobic glycolysis: dominant from ~10 seconds to ~2 minutes; produces lactate and hydrogen ions, contributing to local muscular fatigue during sustained holds.

Oxidative system: dominant beyond ~2-3 minutes at submaximal intensity; primary energy source for continuous mat flow and long-duration low-intensity work.

Heart rate max estimate: 220 minus age (standard); target zone = HRmax x intensity percentage (e.g., 60-80% for moderate-to-vigorous).

Karvonen method: target HR = ((HRmax - resting HR) x intensity%) + resting HR; accounts for individual resting heart rate.

RPE (Borg 6-20 or 0-10 scale): 12-14 on 6-20 scale approximates moderate intensity; useful when HR monitoring is unavailable.

Progressive overload principle: to adapt, tissue must be loaded above accustomed threshold; progression via reps, sets, lever length, tempo, or reduced stability.

Delayed-onset muscle soreness peaks 24-72 hours post-exercise; eccentric and novel movements (e.g., slow lowering phases) increase risk and should be introduced gradually.

FITT-VP framework: Frequency, Intensity, Time, Type, Volume, Progression - the standard structure for documenting any exercise prescription.

Warm-up: 5-10 minutes of low-intensity movement plus dynamic mobility; cool-down: 5-10 minutes of static stretching and down-regulation.

Linear periodization: volume decreases while intensity increases across mesocycles; undulating periodization alternates volume/intensity within a week.

Session sequencing: power/skill first, then strength, then muscular endurance, then flexibility/cool-down - reflects fatigue sensitivity of each quality.

Volume-load = sets x reps x load (or x lever difficulty); track weekly to manage progression and prevent overreaching.

Recovery rule: 24-48 hours between high-intensity sessions targeting the same muscle groups; allow at least one full rest day per week.

Progression decision rule: advance one variable at a time (e.g., reps OR lever length OR tempo) to isolate the stimulus and manage risk.

Beginner-to-intermediate transition: typically 4-6 weeks of consistent 2-3 sessions/week before advancing lever length or adding unstable surfaces.

Cue types: internal (focus on body part, e.g., 'draw navel in'), external (focus on outcome, e.g., 'press the floor away'), and imagery; external cues often improve performance in beginners.

Cue sequence: name the movement, demonstrate, then cue one correction at a time - multiple simultaneous corrections overwhelm the learner.

Regression ladder: reduce lever length, add support (hands, knees), reduce range, slow tempo, then add external support (wall, block).

Progression ladder: increase lever length, add instability, add tempo variation (slow eccentric), add load, then combine movements.

Breathing cue: inhale to prepare, exhale on exertion; avoid breath-holding (Valsalva) during sustained holds in at-risk populations.

Plank alignment checkpoints: neutral spine, scapulae set, ribs stacked over pelvis, no hip sag or pike; regress to knees or incline if alignment breaks.

Tempo notation: 4-2-1 (eccentric-isometric-concentric seconds); slower eccentrics increase time under tension and control.

Feedback loop: observe, cue, re-observe; if the correction does not hold within 2-3 reps, regress the exercise rather than repeating the cue.

Pregnancy: after first trimester, avoid prolonged supine positions (supine hypotensive syndrome); modify to side-lying or incline; avoid deep abdominal compression and breath-holding.

Osteoporosis: avoid loaded spinal flexion and rotation (e.g., loaded roll-ups, spine twists); emphasize extension, neutral-spine loading, and balance work.

Acute low back pain: avoid end-range flexion under load; favor neutral-spine isometrics, hip hinge patterns, and gradual return to flexion as tolerated.

Hypertension: avoid Valsalva maneuver and sustained overhead isometric holds; monitor RPE and keep intensity moderate unless cleared.

Diastasis recti: avoid doming/coning; cue transverse abdominis activation, reduce lever length, and progress only when the linea alba stays flat.

Shoulder impingement: limit overhead and internally rotated loaded positions; cue scapular depression and external rotation in plank and quadruped work.

Knee considerations: avoid deep loaded knee flexion beyond tolerance; use pillow or block under knees in quadruped and kneeling positions.

Medical clearance: obtain physician clearance for uncontrolled cardiovascular disease, recent surgery, or acute injury before prescribing exercise.

Scope of practice: fitness professionals may design and teach exercise but may not diagnose, treat, or prescribe for medical conditions; refer out when symptoms suggest pathology.

Informed consent: document risks, benefits, and alternatives before starting a program; retain signed records per facility policy.

Pre-participation screening: use a standard health-history questionnaire (e.g., PAR-Q+ style) and refer for medical clearance when indicated.

Emergency plan: know AED location, emergency numbers, and evacuation routes; rehearse response annually.

Confidentiality: protect client health information; share only on a need-to-know basis and per applicable privacy law.

Professional liability insurance: maintain current coverage; verify scope of coverage matches the services delivered.

Documentation: record session content, client response, and any modifications; accurate records support continuity and risk management.

Continuing education and certification maintenance: track renewal dates and required CEUs; lapsed certification limits legal and professional standing.