CSCS cheat sheet

Muscle fiber continuum: type I fibers have high oxidative capacity and fatigue resistance; type IIx fibers have high glycolytic capacity and fast shortening velocity.

Sliding filament theory: actin slides past myosin, the sarcomere shortens, and tension is produced without changes in filament length.

Henneman size principle: motor units are recruited from low-threshold, slow-twitch units to high-threshold, fast-twitch units as force demand rises.

Force-velocity relationship: concentric force capability decreases as shortening velocity increases; maximal force occurs at or near zero velocity.

Stretch-shortening cycle: rapid eccentric loading followed by concentric action enhances force and power via elastic energy and stretch reflexes.

ATP-PC system dominates brief maximal efforts lasting approximately 0-10 seconds; fast glycolysis dominates about 10-120 seconds; oxidative metabolism dominates longer efforts.

Power = force × velocity; work = force × distance; 1 MET ≈ 3.5 mL O2/kg/min.

SAID principle: adaptations are specific to the imposed demands, including movement pattern, velocity, contraction type, and energy system.

Cardiac output = heart rate × stroke volume; endurance training increases stroke volume and plasma volume.

Energy yield: carbohydrate = 4 kcal/g, protein = 4 kcal/g, fat = 9 kcal/g, alcohol = 7 kcal/g.

Protein for exercising individuals: approximately 1.4-2.0 g/kg/day; strength and power athletes often target the higher end.

Carbohydrate before exercise: a meal 3-4 hours pre-exercise typically provides 1-4 g/kg carbohydrate and limits gastrointestinal distress.

Hydration: body-mass loss of about 2% or more during exercise can impair performance and thermoregulation.

Creatine monohydrate loading: about 20 g/day in four 5-g doses for 5-7 days, then 3-5 g/day maintenance.

Caffeine ergogenic dose: about 3-6 mg/kg body mass, often taken 30-60 minutes before exercise.

Fat intake: generally 20-35% of total daily energy intake, emphasizing unsaturated sources.

Fiber intake: approximately 25-38 g/day for adults, increased gradually with fluid to limit gastrointestinal distress.

Squat: bar on upper back or front deltoids; feet about shoulder-width; knees track over toes; neutral spine; descend to at least thigh parallel when mobility allows.

Deadlift: bar over midfoot; hips between knees and shoulders; neutral spine; shoulders slightly ahead of bar; drive through the whole foot.

Power clean: bar close to body; explosive triple extension of hips, knees, and ankles; catch on anterior deltoids with elbows high.

Valsalva maneuver: brief forceful exhalation against a closed glottis increases trunk stiffness and blood pressure; use cautiously with heavy loads.

Spotting: use spotters for overhead or bar-over-face exercises; power cleans and snatches are not typically spotted because of bar velocity.

Plyometric landing: land softly with hips and knees flexed, knees aligned over toes, and no excessive valgus collapse.

Grip: pronated grip is common for bench press and deadlift; alternated grip may aid heavy deadlifts but can increase biceps stress.

Breathing: exhale during the concentric phase and inhale during the eccentric phase for most resistance exercises.

Volume load = sets × repetitions × load; use it to compare resistance-training work across sessions.

Hypertrophy: typically 6-12 repetitions at 67-85% 1RM, multiple sets, with moderate rest intervals.

Maximal strength: typically ≤6 repetitions at ≥85% 1RM with long rest intervals of 2-5 minutes.

Power: low repetitions with moderate loads and maximal intent; rest fully between sets to preserve movement velocity.

Progressive overload: increase load, volume, density, or difficulty when the athlete can complete prescribed repetitions with proper technique.

Periodization: planned variation of training variables over time to manage fatigue, avoid stagnation, and peak for competition.

Frequency: allow at least 48 hours between intense sessions for the same muscle group when soreness or performance decrements persist.

1RM percentage estimates: 100% ≈ 1 rep, 85% ≈ 6 reps, 75% ≈ 10 reps, 65% ≈ 15 reps; individual variation exists.

Validity: degree to which a test measures the construct it is intended to measure and supports the intended inferences.

Reliability: consistency or reproducibility of test scores across repeated trials, testers, or occasions.

Objectivity: degree to which different testers assign similar scores to the same performance.

Test order: non-fatiguing tests first, then agility, maximal power, maximal strength, sprints, muscular endurance, anaerobic capacity, and aerobic capacity.

1RM testing: warm up progressively; allow 2-4 minutes between maximal attempts; use 3-5 attempts with technique criteria.

Vertical jump: field test of lower-body explosive power; score is jump height, with protocol controlling countermovement and arm swing.

Reliability coefficient: values near 1.00 indicate stronger reliability; a common minimum for physiological tests is r ≥ 0.90.

Standard error of measurement (SEM): estimates typical error in a test score; smaller SEM indicates greater precision.

Emergency action plan: written document defining emergency roles, communication, equipment location, and evacuation routes.

Informed consent: documents that the participant understands risks, benefits, and voluntary participation before testing or training.

Supervision: qualified staff must supervise all activity areas, with sight lines and staffing matched to participant risk.

Facility layout: keep walkways clear, separate high-risk areas, and store equipment to reduce trips and collisions.

Equipment maintenance: inspect and service equipment on a scheduled basis; document repairs and remove damaged items from use.

Incident report: complete promptly and factually after injury or near miss; do not admit fault or speculate.

Records: retain consent, medical clearance, and incident documentation according to legal and institutional requirements.

Risk management: identify hazards, assess likelihood and severity, implement controls, and review the plan regularly.