AFAA PFT key terms

A brief screening questionnaire that flags health conditions or symptoms which may make vigorous exercise unsafe without medical clearance. A positive answer prompts follow-up questions or referral to a physician before training begins.

A signed acknowledgment in which the client confirms they understand the risks, benefits, and voluntary nature of exercise testing and training. It documents that the client chose to participate with full information.

Sorting clients into low, moderate, or high risk categories based on symptoms, known disease, and risk factors so that the intensity of testing and supervision can be matched to their safety needs.

Written approval from a licensed health care provider permitting a client to exercise, sometimes with specified limits. It is required when screening reveals symptoms or conditions that make unsupervised exercise potentially hazardous.

The set of duties a fitness professional is legally and ethically qualified to perform. It excludes diagnosing injuries, prescribing diets or medications, and treating medical conditions, which belong to licensed clinicians.

Directing a client to an appropriate licensed professional, such as a physician, physical therapist, or registered dietitian, when their needs fall outside the trainer's training or legal boundaries.

A policy that covers legal defense and damages if a trainer is sued for negligence or injury during services. Most facilities and certifying bodies require active coverage before a trainer may work.

Failure to provide the level of care a reasonably prudent fitness professional would provide, resulting in harm. It requires a duty of care, a breach, causation, and actual damages.

Basic physiological measurements including resting heart rate, blood pressure, respiratory rate, and body temperature. Trainers commonly record heart rate and blood pressure to track baseline status and response to exercise.

The difference between maximal and resting heart rate. It represents the working range available above rest and is used with the Karvonen method to set target heart rates that account for individual fitness.

The highest heart rate a person can reach during all-out effort. It is often estimated as 220 minus age, though that formula carries substantial error and should be treated as a rough starting point.

A heart rate range calculated to produce a desired exercise intensity, usually expressed as a percentage of maximum or reserve. Staying within it helps match cardiovascular work to the client's goals and fitness level.

A subjective rating of how hard exercise feels, commonly on a 6 to 20 or 0 to 10 scale. It provides a practical intensity gauge when heart rate monitoring is unavailable or unreliable.

An informal intensity check based on whether a client can converse during exercise. Being able to speak in full sentences suggests moderate intensity, while difficulty speaking indicates vigorous effort.

A framework for structuring exercise prescriptions around Frequency, Intensity, Time, and Type. Adjusting these four variables lets a trainer progress or regress a program to match client needs and goals.

Gradually increasing the demand placed on the body, through load, volume, or complexity, so that adaptation continues. Increases should be small enough to allow recovery and avoid injury.

Organizing training into planned phases that vary volume and intensity over time to peak performance and reduce overtraining. Cycles may be macro, meso, or micro in length.

A state of prolonged fatigue and declining performance caused by training stress that outpaces recovery. Signs include persistent soreness, sleep disruption, mood changes, and reduced motivation.

Muscle discomfort that appears roughly 24 to 72 hours after unfamiliar or intense exercise, especially lengthening contractions. It usually resolves with rest and light activity rather than being a sign of damage requiring treatment.

The muscle primarily responsible for producing a given joint movement. For example, the biceps brachii is the agonist during elbow flexion.

The muscle that opposes the agonist and must lengthen or relax to allow the movement. It typically sits on the opposite side of the joint from the agonist.

A contraction in which the muscle changes length while moving a load, including both shortening (concentric) and lengthening (eccentric) phases. Most free-weight and machine exercises are isotonic.

A contraction in which muscle tension rises but joint angle does not change, such as holding a plank. Strength gains are specific to the joint angle trained.

A lengthening contraction in which the muscle produces force while yielding to a load, as when lowering a weight. Eccentric work allows high force with low oxygen cost but often causes more soreness.

A shortening contraction in which the muscle overcomes resistance and the joint angle decreases, as when lifting a weight. It is often the easiest phase to cue for beginners.

A neurological reflex in which contraction of one muscle causes relaxation of its antagonist, allowing smooth joint motion. Trainers use it when stretching by contracting the opposing muscle group.

Proprioceptive neuromuscular facilitation combines stretching with brief contractions of the target muscle or its antagonist. It often produces greater range of motion than static stretching but requires a partner or careful self-cuing.

Holding a muscle in a lengthened position for a sustained period, typically 15 to 60 seconds. It is best used after activity or as a separate session because prolonged holds before power activities may temporarily reduce force output.

A series of controlled movements that take joints through their range of motion while raising body temperature and preparing the nervous system. It typically precedes training and resembles the movements to be performed.

The extent of movement available at a joint, influenced by joint structure, muscle length, and soft tissue. Trainers assess it to identify restrictions and to select appropriate exercises and stretches.

The alignment of body segments relative to one another while standing or moving. Observing posture helps a trainer spot imbalances that may affect exercise selection and injury risk.

The ability of the trunk and pelvic musculature to control spinal position and transfer force between the upper and lower body. It underlies safe lifting technique and balance during most activities.

The natural curve of the spine maintained without excessive flexion or extension. Cueing a neutral spine during resistance work helps protect the back and supports efficient force transfer.

The recovery period between sets or exercises. Shorter rests emphasize muscular endurance and raise heart rate, while longer rests support maximal strength and power by restoring phosphagen stores.

Assisting a lifter during an exercise to prevent injury or help complete a repetition. It is most important for free-weight pressing and squatting movements where a failed lift could trap the client.

Practices that reduce the likelihood of harm, including proper warm-up, sound technique, appropriate progression, safe equipment setup, and clear communication with the client.

The specific body alignment, movement path, and tempo used to perform an exercise correctly. Good technique targets the intended muscles and lowers stress on joints and connective tissue.

Brief verbal, visual, or tactile prompts a trainer uses to shape a client's movement. Effective cues are short, positive, and timed to the moment the correction is needed.

A collaborative conversation style that helps clients articulate their own reasons for change and resolve ambivalence. It uses open questions, reflective listening, and affirmation rather than advice-giving or confrontation.

Agreeing on specific, measurable, and time-bound targets with a client to guide programming and sustain motivation. Goals should be realistic and revisited as the client progresses.

The proportion of fat mass to fat-free mass in the body. It is tracked to assess change over time and should be measured with consistent methods and interpreted cautiously.

A ratio of weight to height used as a rough population-level screen for weight status. It does not distinguish muscle from fat, so it can misclassify muscular clients.

The energy the body uses at complete rest to maintain basic functions such as breathing and circulation. It accounts for the largest share of daily calorie expenditure for most people.

The relationship between calories consumed and calories expended. A surplus supports weight gain, a deficit supports weight loss, and roughly equal intake maintains body weight over time.

Carbohydrate, protein, and fat, the nutrients that supply energy and building material. Each plays distinct roles in fueling exercise, repairing tissue, and supporting hormone function.

Maintaining adequate body water before, during, and after exercise to support circulation and temperature regulation. Even mild dehydration can raise heart rate and impair performance and perceived effort.

A substance, device, or practice used in an attempt to enhance performance or recovery. Trainers may discuss evidence but must avoid prescribing supplements outside their scope.