AFAA PFT cheat sheet

PAR-Q+ screens for medical clearance; a positive response routes the client to a physician or qualified health professional before moderate-to-vigorous exercise.

Resting HR is measured after 5 minutes of quiet seated rest; average adult resting HR is 60-100 bpm.

Estimated HRmax = 220 - age; the Tanaka formula (208 - 0.7 x age) is more accurate for adults over 40.

Karvonen method: Target HR = ((HRmax - HRrest) x intensity%) + HRrest; use the percentage range for the desired training zone.

ACSM moderate intensity = 40-59% HRR or 64-76% HRmax; vigorous intensity = 60-89% HRR or 77-95% HRmax.

FITT-VP framework defines Frequency, Intensity, Time, Type, Volume, and Progression for each cardiorespiratory, resistance, and flexibility component.

The 1-RM test estimates maximal strength; a 10-RM load approximates 75% of 1-RM for upper body and ~80% for lower body in trained adults.

Progression rule: increase cardiorespiratory duration or frequency before intensity; resistance load increases of 2-10% are typical when the last repetition is easy.

Slow-twitch (Type I) fibers are oxidative, fatigue-resistant, and recruited first; fast-twitch (Type II) fibers are glycolytic, powerful, and fatigue quickly.

The phosphagen system fuels 0-10 seconds of maximal effort; glycolysis dominates ~10 seconds to 2 minutes; oxidative metabolism dominates beyond ~2 minutes.

Muscle actions: concentric shortens, eccentric lengthens under tension (greatest force capacity, most soreness), isometric produces force without length change.

The sliding filament theory: actin and myosin cross-bridges cycle using ATP; calcium released from the sarcoplasmic reticulum triggers contraction.

Prime movers for the squat are quadriceps, gluteus maximus, and hamstrings; the hamstrings also flex the knee, while the quadriceps extend it.

The rotator cuff (supraspinatus, infraspinatus, teres minor, subscapularis) stabilizes the humeral head in the glenoid during overhead motion.

Cardiac output = HR x stroke volume; it rises with intensity, and stroke volume plateaus near 40-60% of VO2max in untrained individuals.

Delayed-onset muscle soreness peaks 24-72 hours post-exercise and is associated with eccentric loading, not lactic acid accumulation.

Knee-dominant cues: knees track over toes, hips sit back, neutral spine, weight through midfoot; avoid valgus collapse during squats and lunges.

Hip-hinge cues: push hips back with a slight knee bend, keep the bar close, maintain a neutral spine; the deadlift is a hinge, not a squat.

Overhead press: brace the core, keep ribs down, press the bar in a straight path over the midfoot, and avoid excessive lumbar extension.

Spotting rules: spot barbell exercises performed over the head or face; do not spot a lifeless bar alone-use a power rack with safety pins.

Breathing: exhale on the concentric phase and inhale on the eccentric; Valsalva maneuver is reserved for experienced lifters with heavy loads.

Static stretching is most effective when held 15-60 seconds for 2-4 repetitions per muscle group, performed after a warm-up or post-exercise.

Dynamic warm-up (5-10 minutes of low-intensity movement plus sport-specific drills) precedes training; static stretching before power activity can reduce force output.

Instruction sequence: demonstrate, explain the key joint actions, then cue one correction at a time; use external cues ("push the floor away") for skill acquisition.

Scope of practice: a fitness professional may design and instruct exercise but may not diagnose, prescribe diets, or treat injury; refer out when symptoms exceed scope.

Informed consent and health-history documentation should be completed and updated before the first session; records are confidential and retained per policy.

Emergency action plan: know AED location, activate EMS, begin CPR, and use the AED as soon as it arrives; CPR compressions at 100-120 per minute, 2 inches deep.

Signs requiring exercise cessation: chest pain, dizziness, severe shortness of breath, pale or cold sweat, and sudden joint pain.

RICE for acute soft-tissue injury: Rest, Ice (15-20 minutes), Compression, Elevation; avoid heat and vigorous massage for the first 48-72 hours.

Hydration: drink ~500 mL of water 2 hours before exercise and replace fluid losses; a 2% body-mass loss from sweat impairs performance.

Macronutrient energy values: carbohydrate 4 kcal/g, protein 4 kcal/g, fat 9 kcal/g; alcohol provides 7 kcal/g.

Protein intake for active adults is roughly 1.2-2.0 g/kg body weight per day; carbohydrate needs scale with training volume, from 3 to 10 g/kg per day.