IFPA PFT cheat sheet

Skeletal muscle organization runs myofilament (actin/myosin) → sarcomere → myofibril → muscle fiber → fascicle → whole muscle; the sarcomere is the contractile unit.

Sliding filament theory: calcium binds troponin, troponin moves tropomyosin off actin binding sites, myosin heads cross-bridge and pull actin toward the sarcomere center (H zone and I band shorten; A band stays constant).

Muscle fiber types: Type I (slow oxidative) is fatigue-resistant and capillary-dense; Type IIa (fast oxidative-glycolytic) is intermediate; Type IIx (fast glycolytic) is powerful and fatigues fastest.

The three energy systems: phosphagen (ATP-PCr, ~0-10 s), glycolysis (fast, ~10 s-2 min, lactate-producing; slow, up to ~3 min), and oxidative phosphorylation (long duration, mitochondria).

Cardiac output = heart rate × stroke volume; average resting Q ≈ 5 L/min and can exceed 20-25 L/min in trained individuals during maximal exercise.

The left ventricle pumps to the systemic circuit (thick myocardium); the right ventricle pumps to the pulmonary circuit; valves prevent backflow (AV valves: tricuspid, mitral; semilunar: pulmonary, aortic).

Nervous system: alpha motor neurons innervate extrafusal fibers; motor unit = one motor neuron plus all fibers it innervates; recruitment follows the size principle (small, slow units first).

Bone tissue: osteoblasts build, osteoclasts resorb; Wolff's law states bone adapts to the loads placed on it; synovial joints have a capsule, synovial fluid, and hyaline cartilage.

Fick equation: VO2 = cardiac output × arteriovenous oxygen difference (a-vO2 diff); VO2max is limited by central oxygen delivery in most healthy people.

The lactate threshold (or ventilatory threshold) marks the intensity above which blood lactate rises faster than it is cleared; it is a strong predictor of endurance performance.

Acute responses to aerobic exercise: increased HR, stroke volume, ventilation, and systolic BP; diastolic BP stays stable or falls slightly; core temperature rises.

Chronic adaptations to endurance training: increased stroke volume and plasma volume, increased mitochondrial density and capillary supply, lower resting HR, and increased fat oxidation.

Chronic adaptations to resistance training: muscle hypertrophy (mainly Type II fibers), increased neural drive, increased bone mineral density, and increased tendon stiffness.

Levers: first class (fulcrum between load and effort, e.g., triceps at the elbow), second class (load between fulcrum and effort, e.g., calf raise), third class (effort between fulcrum and load, most common in the body).

Muscle actions: concentric (shortening), eccentric (lengthening, produces highest force and most soreness), isometric (no length change); a muscle can act as agonist, antagonist, synergist, or stabilizer.

Progressive overload requires manipulating intensity, volume, frequency, or density; the SAID principle states the body adapts specifically to the imposed demands.

EPOC (excess post-exercise oxygen consumption) reflects the oxygen cost of restoring ATP/PCr, clearing lactate, and restoring temperature and hormones after exercise.

Pre-participation screening: use a health-history questionnaire and, for moderate-to-vigorous exercise, apply ACSM-style risk stratification (symptoms, known disease, and risk-factor count) to decide on medical clearance.

Cardiorespiratory testing options: submaximal cycle or treadmill protocols estimate VO2max from heart-rate response; the YMCA cycle test and 1.5-mile run are common field/lab alternatives.

Heart-rate methods: HRmax ≈ 208 − (0.7 × age); the Tanaka formula is more accurate than 220 − age; the Karvonen method calculates target HR = ((HRmax − HRrest) × %intensity) + HRrest.

Muscular fitness testing: 1RM testing requires warm-up sets and 3-5 min rest between attempts; estimated 1RM from a multiple-rep set uses the Epley formula: 1RM ≈ weight × (1 + reps/30).

Flexibility and body composition: the sit-and-reach assesses hamstring/low-back flexibility; skinfold and bioelectrical impedance methods estimate body fat with ±3-5% error versus DXA.

FITT-VP framework: Frequency, Intensity, Time, Type, Volume, and Progression; general aerobic guidance is 150 min/week moderate or 75 min/week vigorous, plus 2+ days/week resistance training.

Resistance training variables: load (%1RM), reps, sets, rest interval, exercise order, and tempo; larger muscle groups and multi-joint lifts generally come first in a session.

Progression rules: increase volume or intensity gradually (commonly ~2-10% per week), and use periodization (linear or undulating) to manage fatigue and peak performance.

Energy balance: weight change depends on the difference between energy intake and total daily energy expenditure (TDEE = RMR + TEA + TEF + NEAT).

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

General macronutrient ranges: carbohydrate 45-65% of calories, fat 20-35%, protein 10-35%; athletes often need 1.2-2.0 g protein/kg/day.

A deficit of about 500 kcal/day produces roughly 0.45 kg (1 lb) of fat loss per week; a 3,500 kcal deficit approximates 1 lb of fat.

Hydration: replace fluid losses; a practical rule is to drink about 1.5 L per kg of body weight lost during exercise; urine color is a simple hydration indicator.

Carbohydrate loading before endurance events increases muscle glycogen; pre-exercise meals should be relatively high in carbohydrate and low in fat and fiber to speed gastric emptying.

Protein timing: consuming 20-40 g of high-quality protein after resistance training supports muscle protein synthesis; total daily intake matters more than exact timing.

Supplements: creatine monohydrate (3-5 g/day) increases phosphocreatine stores; caffeine (3-6 mg/kg) improves endurance and alertness; both have evidence, unlike many products.

RAMP warm-up: Raise (heart rate and temperature), Activate (key muscles), Mobilize (joint range), Potentiate (sport-specific intensity); static stretching before power activity can reduce performance.

Overuse injuries follow the load-capacity model: injury risk rises when training load exceeds tissue capacity; monitor acute:chronic workload ratios and soreness.

RICE has largely been replaced by PEACE & LOVE for soft-tissue injury: Protect, Elevate, Avoid anti-inflammatories, Compress, Educate; then Load, Optimism, Vascularization, Exercise.

Concussion red flags: loss of consciousness, worsening headache, repeated vomiting, seizures, unequal pupils, or focal neurological deficits - call emergency services and do not return to play.

Emergency action plan elements: venue address, access routes, emergency contacts, nearest AED location, staff roles, and rehearsal; the plan should be written and practiced.

Sudden cardiac arrest response: check responsiveness and breathing, call emergency services, start chest compressions (100-120/min, 5-6 cm deep), and apply an AED as soon as available.

Heat illness: heat cramps (salty sweat loss), heat exhaustion (heavy sweating, weakness, cool clammy skin), heat stroke (core temp >40°C, confusion, hot skin) - heat stroke is a medical emergency.

Rhabdomyolysis warning signs after extreme exertion: severe muscle pain, swelling, dark/cola-colored urine, and weakness - refer for urgent medical evaluation.

Scope of practice: fitness professionals may design and supervise exercise programs but must not diagnose, prescribe treatment, or provide medical or dietary therapy; refer out when in doubt.

Informed consent must cover the purpose, risks, benefits, alternatives, confidentiality, and the client's right to withdraw; document it before assessment or training begins.

Professional liability insurance, current CPR/AED certification, and written records are core risk-management tools for trainers.

Confidentiality: personal and health information should be stored securely and shared only with the client's written permission or as required by law.

SMART goals are Specific, Measurable, Attainable, Relevant, and Time-bound; goals should be set collaboratively with the client.

Motivational interviewing uses open-ended questions, affirmations, reflective listening, and summaries (OARS) to build the client's own reasons for change rather than arguing.

Behavior-change techniques: self-monitoring, stimulus control, action planning, and relapse prevention; the transtheoretical model stages are precontemplation, contemplation, preparation, action, and maintenance.

Dual relationships and boundaries: avoid training clients in ways that create conflicts of interest, and clearly define payment, cancellation, and communication policies in writing.