ISSA Online Coaching cheat sheet

Scope of practice: a coach prescribes exercise and behavior support; diagnosis, medical clearance decisions, and nutrition therapy belong to licensed clinicians, so refer when red flags appear.

PAR-Q+ logic: a client answering yes to any follow-up question requires medical clearance or a qualified professional consultation before moderate-to-vigorous training begins.

Baseline intake domains: health history and medications, injury history, training experience, schedule and equipment access, sleep, stress, occupational demands, and goals.

Remote readiness screening: camera-capable device, stable bandwidth, floor space dimensions, available load (bodyweight, bands, dumbbells), and safe training surface.

Submaximal field tests usable remotely: 3-minute step test or 1-mile walk for aerobic estimate, 30-second sit-to-stand for lower-body endurance, and grip or plank hold for muscular endurance.

Movement screen via video needs two camera angles (front and side) and consistent landmarks; record the same setup at reassessment so change is attributable to the client, not the camera.

Readiness-to-change staging (precontemplation through maintenance) determines whether the first block emphasizes education, habit building, or performance progression.

Baseline data set to store: resting heart rate, body measurements with a tape protocol, perceived function score, and a self-reported adherence benchmark from the prior month.

Reassessment cadence: every 4-6 weeks for measurements and screen, with session-level check-ins on soreness, sleep, and perceived exertion.

Weekly volume anchor: roughly 10-20 hard sets per muscle group per week, distributed across 2 or more sessions, with beginners starting at the low end.

Intensity zones by RPE: 5-6 for technique and aerobic base work, 7-8 for hypertrophy and most strength work, 9-10 reserved for short peaking efforts.

Strength prescription: 2-4 sets of 4-8 reps at RPE 7-8 for primary lifts; hypertrophy work 2-4 sets of 8-15 reps; isolation 2-3 sets of 12-20 reps.

Aerobic prescription: 150-300 minutes per week of moderate intensity or 75-150 minutes of vigorous intensity, plus 2 sessions of strength work.

Progression rule: add load or reps only when the client completes all prescribed sets at the top of the RPE target with technique intact for two consecutive sessions.

Deload trigger: two or more weeks of stalled performance, sleep disruption, or persistent joint soreness calls for a 40-50 percent volume reduction week.

Home-equipment substitution matrix: map each gym movement to a band, dumbbell, or bodyweight variant with similar joint action and target muscle so travel weeks do not break the plan.

Session time budgeting: warm-up 10-15 percent, main work 65-75 percent, accessory and conditioning 10-20 percent of total session minutes.

Warm-up sequencing: general aerobic raise, dynamic mobility for the day's joints, then ramp-up sets at 50, 70, and 85 percent of working load.

Habit formation levers: make the cue obvious, the action small and specific, and attach it to an existing routine (implementation intention format: 'When X, I will do Y').

Self-Determination Theory: autonomy, competence, and relatedness support predicts durable adherence better than external pressure or punishment.

SMART goal test: specific, measurable, achievable, relevant, time-bound; process goals (sessions completed) outperform outcome-only goals for early adherence.

Motivational interviewing core: open questions, affirmations, reflections, summaries; the client's own change talk predicts behavior more than coach persuasion.

Feedback loop cadence: weekly check-in form (adherence, soreness, sleep, energy), coach reply within a stated window, and a monthly review call.

Lapse versus relapse framing: a missed session is data, not identity; the recovery plan is scripted in advance so the client knows the next action.

Communication channel rules: asynchronous messaging for logging and questions, live video for technique and program changes, and written summaries after each live call.

Accountability structures that work remotely: scheduled sessions, shared training log with visible comments, and a defined consequence-free check-in for missed logs.

Pricing model choice: per-session, monthly retainer, or hybrid; monthly retainers smooth revenue and are the standard for asynchronous online coaching.

Client capacity math: billable hours per week times session or retainer value, minus platform fees, software subscriptions, and non-billable admin time.

Platform selection criteria: video quality, in-app programming and logging, messaging, payment processing, and data export; verify export so client history is portable.

Client data handling: collect only what the program needs, store in access-controlled systems, and know the breach-notification rules of the jurisdiction served.

Remote liability basics: written informed consent, a scope-of-practice statement, a PAR-Q+ record, and documented referrals to medical professionals.

Onboarding sequence: intake form, screening, video movement assessment, goal-setting call, then program delivery within a stated turnaround time.

Retention signals to track: check-in response rate, session attendance, program completion, and renewal date; a drop in response rate precedes cancellation.

Business metrics to review monthly: active client count, average revenue per client, churn rate, acquisition cost, and hours worked per client served.