CSEP-CPT Theory cheat sheet
CSEP-CPT Theory · Keep the key ideas within reach.
Human Kinetics, Kinesiology, Physical Education, Fitness and Health Promotion or Exercise Science core competency area 1
Skeletal muscle fiber types: Type I (slow-twitch, oxidative, fatigue-resistant), Type IIa (fast oxidative-glycolytic), Type IIx (fast glycolytic, highest power, fastest fatigue).
Sliding filament theory: calcium binds troponin, tropomyosin shifts, actin-myosin cross-bridges form, ATP hydrolysis powers the power stroke and detachment.
Muscle action spectrum: isometric (no joint motion, tension develops), concentric (muscle shortens, force less than load capacity), eccentric (muscle lengthens under tension, highest force output).
Length-tension relationship: maximal active tension occurs near resting sarcomere length (~2.0-2.2 micrometers) where actin-myosin overlap is optimal.
Force-velocity relationship: concentric force decreases as shortening velocity increases; eccentric actions can exceed isometric force.
Size principle of motor unit recruitment: low-threshold slow motor units fire first, high-threshold fast units are recruited as force demand rises.
Muscle spindles detect stretch and rate of stretch, driving the stretch reflex; Golgi tendon organs sense tension and inhibit contraction at high force.
Sarcomere is the functional contractile unit; a motor unit is one alpha motor neuron plus all the muscle fibers it innervates.
Human Kinetics, Kinesiology, Physical Education, Fitness and Health Promotion or Exercise Science core competency area 2
Three lever classes: first (fulcrum between force and load), second (load between fulcrum and force, mechanical advantage), third (force between fulcrum and load, most common in the body, favors speed and range).
Torque = force x perpendicular moment arm; joint torque depends on both muscle force and the angle-dependent moment arm.
Anatomical planes: sagittal (flexion/extension), frontal (abduction/adduction, lateral flexion), transverse (rotation, horizontal abduction).
Osteokinematic motions occur at joints; arthrokinematic motions are roll, glide, and spin between joint surfaces.
Agonist produces the intended motion, antagonist opposes it, synergists assist, and stabilizers fix adjacent segments.
Closed kinetic chain: distal segment is fixed, multiple joints move together, greater joint compression and stability. Open chain: distal segment is free.
Newton's laws applied to movement: inertia (mass resists change), acceleration proportional to net force, and equal-opposite reaction forces (ground reaction force).
Center of gravity location and base of support width determine postural stability; stability increases with a lower center of gravity and wider base.
Human Kinetics, Kinesiology, Physical Education, Fitness and Health Promotion or Exercise Science core competency area 3
Bioenergetic systems: phosphagen (ATP-PCr, ~0-10 s, very high power), glycolytic (~10 s-2 min, lactate-producing), oxidative (dominant beyond ~2 min, highest capacity).
ATP yield: anaerobic glycolysis yields 2 ATP per glucose; complete oxidation yields ~30-32 ATP per glucose; fat oxidation yields more ATP per molecule but at slower rate.
Oxygen deficit at exercise onset and excess post-exercise oxygen consumption (EPOC) after exercise reflect metabolic rate adjustments.
Lactate threshold occurs at the intensity where blood lactate rises above baseline; it marks the transition toward fatigue in sustained efforts.
VO2max = cardiac output (Q) x arteriovenous oxygen difference (a-vO2 diff); Q = heart rate x stroke volume.
Fick principle components: stroke volume rises with training and preload; maximal heart rate declines roughly 1 beat per year with age.
Blood pressure response to aerobic exercise: systolic rises with intensity, diastolic stays near or slightly below resting values; Valsalva maneuver causes exaggerated pressure spikes.
Respiratory exchange ratio (RER): ~0.7 fat-dominant, ~0.85 mixed, ~1.0 carbohydrate-dominant substrate use.
Human Kinetics, Kinesiology, Physical Education, Fitness and Health Promotion or Exercise Science core competency area 4
FITT-VP framework: Frequency, Intensity, Time, Type, Volume, and Progression organize every exercise prescription.
Aerobic guidelines: 150-300 min/week of moderate intensity or 75-150 min/week of vigorous intensity, or an equivalent combination, plus muscle strengthening 2+ days/week.
Intensity anchors: moderate = 40-59% heart rate reserve or 3-5.9 METs; vigorous = 60-89% HRR or 6+ METs; RPE 12-13 moderate, 14-17 vigorous on the 6-20 scale.
Karvonen method: target HR = (HRmax - HRrest) x intensity% + HRrest; HRmax estimate = 208 - (0.7 x age) or 220 - age.
Resistance training prescription: 2-3 sets of 8-12 reps at 60-70% 1RM for general fitness; 1RM testing requires familiarization and trained status.
Flexibility: static stretches held 15-60 s, 2-4 reps, at least 2-3 days/week to the point of tightness without pain.
Progression rule: increase frequency, intensity, or time gradually; a common guideline is no more than ~10% weekly increase in aerobic duration.
Warm-up and cool-down: 5-10 min low-to-moderate aerobic and dynamic activity before; light activity and static stretching after.
Human Kinetics, Kinesiology, Physical Education, Fitness and Health Promotion or Exercise Science core competency area 5
Pre-participation screening: use a standardized health history and risk-factor tool; refer clients with cardiovascular, metabolic, or renal disease signs to a physician before vigorous exercise.
Informed consent, PAR-Q+ style screening, and confidentiality are mandatory before assessment; results are interpreted relative to age- and sex-matched norms.
Cardiorespiratory fitness: submaximal cycle or treadmill protocols predict VO2max from heart rate response; stop tests for chest pain, dizziness, or abnormal blood pressure.
Muscular fitness: 1RM testing for trained individuals; submaximal repetitions-to-fatigue equations estimate 1RM with lower injury risk.
Flexibility and body composition: sit-and-reach for hamstring/low-back flexibility; BMI screens but does not measure body fat; waist circumference adds central adiposity risk.
Body composition methods: skinfolds (technician-dependent), bioelectrical impedance (hydration-sensitive), hydrostatic weighing and DXA (criterion-level).
Health-related fitness components: cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition. Skill-related components: speed, agility, power, balance, coordination, reaction time.
Monitoring: resting heart rate, blood pressure, and heart rate recovery after exercise are practical indicators of training status and autonomic function.
Human Kinetics, Kinesiology, Physical Education, Fitness and Health Promotion or Exercise Science core competency area 6
Behavior change models: Transtheoretical Model stages (precontemplation, contemplation, preparation, action, maintenance) guide stage-matched strategies.
Self-efficacy (Bandura) is built through mastery experiences, vicarious modeling, verbal persuasion, and interpretation of physiological states.
SMART goals: specific, measurable, achievable, relevant, time-bound; short-term goals should support long-term outcomes.
Motivational interviewing: open-ended questions, reflective listening, agenda setting, and rolling with resistance; avoid confrontation and unsolicited advice.
Health belief model constructs: perceived susceptibility, severity, benefits, barriers, and cues to action predict uptake of health behaviors.
Self-determination theory: autonomy, competence, and relatedness support intrinsic motivation and long-term adherence.
Professional scope: certified personal trainers prescribe exercise but do not diagnose, treat, or provide medical or dietary therapy; refer outside scope.
Risk management: facility emergency action plan, documented screening, proper supervision, equipment inspection, and liability coverage reduce exposure.