CSCS LUGS cheat sheet

Muscle fiber order: type I (slow, oxidative, fatigue-resistant) → type IIa (fast, oxidative-glycolytic) → type IIx (fast, glycolytic, most fatigable).

Sliding filament: actin-myosin crossbridge cycling requires Ca2+ binding troponin C; ATP hydrolysis detaches myosin head.

Length-tension: maximal force near resting sarcomere length (~2.0-2.2 µm) where actin-myosin overlap is optimal.

Force-velocity: concentric force falls as shortening velocity rises; eccentric contractions can exceed isometric force.

Motor unit recruitment follows Henneman size principle: small (type I) units first, larger units as force demand increases.

Phosphagen system dominates ~0-10 s; glycolysis ~10 s-2 min; oxidative phosphorylation dominates beyond ~2-3 min.

Stroke volume rises with training; max HR declines ~1 beat/year; cardiac output = HR × SV.

Ventilatory threshold marks nonlinear rise in VE/VO2; lactate threshold typically 50-60% VO2max untrained, 70-80% trained.

Validity = degree test measures intended construct; reliability = consistency/repeatability; reliability is necessary but not sufficient for validity.

Standard error of measurement: SEM = SD × √(1 − r); smaller SEM means greater measurement precision.

Minimal detectable change: MDC95 = 1.96 × SEM × √2; change below MDC cannot be distinguished from measurement error.

Intraclass correlation (ICC) is preferred for test-retest reliability; r > 0.90 excellent, 0.75-0.90 good, < 0.75 questionable.

Criterion-referenced standards compare against absolute cutoffs; norm-referenced percentiles compare to a reference population.

Ceiling/floor effects occur when many scores cluster at test extremes, reducing ability to detect change.

Objectivity (inter-rater reliability) requires standardized protocols, trained raters, and identical equipment/instructions.

Five-point body contact on bench press: head, upper back/shoulders, buttocks on bench; both feet flat on floor.

Squat: bar on upper back/traps, chest up, neutral spine, knees track over toes, depth to thighs parallel or below with control.

Deadlift start: bar over midfoot, hips between knee and shoulder height, neutral spine, shoulders slightly ahead of bar.

Power clean: first pull to knee, second pull explosive hip/knee extension, catch in quarter squat with elbows high.

Spotting rules: spot barbell/dumbbell exercises over head or face; do not spot power exercises (clean, snatch, jerk).

Breathing: exhale during concentric effort, inhale during eccentric; Valsalva only brief and with caution in trained lifters.

Grip cues: pronated, supinated, alternated (mixed) grip for heavy pulls; hook grip for Olympic lifts.

Acute variables: choice, order, intensity (%1RM), volume (sets × reps × load), rest intervals, tempo, frequency.

Strength: ≥85% 1RM, ≤6 reps, 2-6 sets, 2-5 min rest; Hypertrophy: 67-85% 1RM, 6-12 reps, 3-6 sets, 30-90 s rest.

Power: 30-60% 1RM (or 0-60% for ballistic) with 1-3 reps, 3-5 sets, 2-5 min rest for full recovery.

Muscular endurance: ≤67% 1RM, ≥12 reps, 2-4 sets, ≤30 s rest.

Periodization: linear progresses intensity up/volume down; undulating varies volume and intensity within the week.

Progression rule: increase load 2-10% when athlete completes prescribed reps with good form in the final set.

Frequency: beginners 2-3 d/wk; intermediate 3-4; advanced 4-6, split by muscle group or movement pattern.

Facility design: minimum 3-4 ft (0.9-1.2 m) between equipment; 6-8 ft clearance around free-weight racks and platforms.

Flooring: rubber or carpet for free weights; wood or rubber for aerobic; shock-absorbing surfaces where impact occurs.

Emergency action plan: posted AED/EMS access, staff trained in CPR/AED, documented drills, incident report forms.

Scheduling: stagger groups, cap coach-to-athlete ratios, and match session length to available facility capacity.

Maintenance log: inspect equipment daily (cables, bolts, benches), document repairs, remove damaged items from service.

Risk management: signed informed consent, medical clearance/par-Q for new clients, liability insurance, supervision at all times.

Record retention and privacy: store athlete data securely, restrict access, follow institutional and legal privacy requirements.

Test order: non-fatiguing (height, weight, body comp, flexibility) → agility/speed → power → strength → anaerobic capacity → aerobic capacity.

1RM protocol: warm-up 5-10 min, then progressive sets (e.g., 50%, 70%, 85%), 2-4 min rest between attempts, 3-5 attempts max.

Vertical jump (Sargent) measures lower-body power; standing long jump measures horizontal power.

T-test and 5-10-5 (pro agility) assess change of direction; 300-yard shuttle assesses anaerobic capacity.

Yo-Yo or 1.5-mile run estimates aerobic capacity; field tests correlate with lab VO2max but with larger error.

Rest between tests: ≥2 min for power/speed, 3-5 min for strength, ≥5 min for maximal aerobic efforts.

Record environmental conditions (temperature, humidity, altitude) because they affect performance and test validity.

Protein: 1.4-2.0 g/kg/day for strength athletes; distribute 20-40 g per meal every 3-4 h.

Carbohydrate: 3-5 g/kg/day for moderate training, 6-10 g/kg for endurance, 8-12 g/kg for high-volume endurance.

Pre-exercise meal: 1-4 g/kg carbohydrate 1-4 h before; 30-60 g/h carbohydrate during exercise >60-90 min.

Hydration: 5-7 mL/kg fluid 4 h before; replace ~1.25-1.5 L per kg body mass lost during exercise.

Creatine monohydrate: 3-5 g/day loading or maintenance; well-supported for strength/power gains.

Caffeine: 3-6 mg/kg ~60 min pre-exercise improves endurance and power; avoid late-day use due to sleep effects.

Energy availability: low energy availability (<30 kcal/kg FFM/day) impairs bone, hormonal, and performance outcomes.

Scope of practice: CSCS designs and supervises resistance/conditioning programs; does not diagnose, prescribe, or provide medical nutrition therapy.

Referral rule: refer to physician, RD, or PT when client presents with injury, illness, or condition outside scope.

Informed consent and confidentiality: obtain written consent, protect client records, disclose only with permission or legal requirement.

Conflict of interest: disclose financial or personal interests in supplements, products, or facilities to clients and employer.

Professional boundaries: maintain appropriate coach-athlete relationship; avoid dual relationships that impair objectivity.

Continuing education: maintain certification through approved CEUs and current evidence-based practice.

Documentation: record assessments, program changes, and incidents accurately and contemporaneously.