NASM-BCS cheat sheet

Energy systems: phosphagen (ATP-PCr) fuels 0-10 s high-intensity work; glycolysis fuels ~10 s to 2 min; oxidative phosphorylation dominates beyond ~2 min and at rest.

ATP yield per molecule of glucose: ~2 net ATP from anaerobic glycolysis, ~30-32 ATP from complete oxidation; fatty acid oxidation yields more ATP per carbon than carbohydrate.

Muscle fiber types: type I (slow oxidative) has high capillary density and fatigue resistance; type IIx is fast, glycolytic, and fatigues quickly; type IIa is intermediate and trainable.

Sliding filament theory: actin-myosin cross-bridge cycling is triggered by calcium binding troponin, requires ATP for both contraction and detachment.

Length-tension relationship: a muscle produces peak force near its resting length where actin-myosin overlap is optimal; too short or too long reduces force.

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

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

Protein needs for active adults: ~1.2-2.0 g/kg body weight per day depending on training load and goal; general sedentary RDA is 0.8 g/kg.

Bioenergetic substrate use shifts with intensity: respiratory exchange ratio near 0.70 indicates mostly fat oxidation, near 1.00 indicates mostly carbohydrate oxidation.

Pre-participation screening: use a standardized health history and risk stratification tool before testing; refer clients with known cardiovascular, metabolic, or renal disease or symptoms to a qualified medical professional.

Heart rate formulas: estimated HRmax = 220 - age (common field estimate) or Tanaka = 208 - 0.7 x age; HR reserve = HRmax - resting HR.

Karvonen method: target HR = (HRmax - HRrest) x intensity% + HRrest; this anchors intensity to heart rate reserve rather than HRmax alone.

Blood pressure classification: normal <120/<80 mmHg; elevated 120-129/<80; stage 1 hypertension 130-139 or 80-89; stage 2 >=140 or >=90 mmHg.

BMI = weight (kg) / height (m)^2; BMI does not distinguish fat from lean mass, so pair it with waist circumference and body composition measures.

Waist circumference risk thresholds: increased risk at >102 cm (40 in) for men and >88 cm (35 in) for women.

Static posture assessment screens for common compensations: foot pronation, knee valgus, anterior pelvic tilt, rounded shoulders, and forward head.

Overhead squat assessment reveals dynamic mobility and stability: arms falling forward suggests lat/thoracic tightness or shoulder weakness; knees moving inward suggests hip adductor tightness or glute weakness.

Y-balance or single-leg squat screens identify left-right asymmetry; a meaningful difference is typically >4 cm on the Y-balance anterior reach.

OPT model phases: stabilization (phase 1), strength endurance (2), hypertrophy (3), maximal strength (4), power (5).

Acute variables: repetition range, sets, intensity (%1RM), tempo, rest interval, exercise selection, and frequency are all manipulated per phase.

Phase 1 stabilization: 12-20 reps, 1-3 sets, 50-70% 1RM, slow 4/2/1 tempo, 0-90 s rest, proprioceptive and unstable exercises.

Phase 3 hypertrophy: 6-12 reps, 3-5 sets, 75-85% 1RM, moderate tempo, 0-60 s rest.

Phase 4 maximal strength: 1-5 reps, 4-6 sets, 85-100% 1RM, explosive-to-slow tempo, 3-5 min rest.

Phase 5 power: 1-10 reps at 30-45% 1RM or body weight, 3-5 sets, explosive tempo, 3-5 min rest, superset with a strength exercise.

Progressive overload: increase volume or intensity gradually; a common guideline is no more than ~10% increase in weekly training volume to limit injury risk.

Specificity (SAID principle): adaptations mirror the imposed demands, so training mode, velocity, and joint angles should match the goal.

Periodization: linear periodization moves from high volume/low intensity to low volume/high intensity; undulating periodization varies volume and intensity within a week.

Five kinetic chain checkpoints: foot/ankle, knee, lumbo-pelvic-hip complex, shoulder, head.

Squat cues: feet shoulder-width, knees track over second and third toes, spine neutral, weight through mid-foot; avoid valgus collapse and heels lifting.

Deadlift cues: bar close to shins, neutral spine, hips and shoulders rise together, finish with hip extension without lumbar hyperextension.

Overhead press cues: brace core and glutes, do not hyperextend lumbar spine, press bar over mid-foot with elbows under the bar at start.

Pulling cues: initiate by retracting and depressing the scapula, keep cervical spine neutral, avoid shrugging or using momentum.

Spotting rules: spot barbell exercises performed over the head or face; do not spot power exercises such as Olympic lifts; use a minimum of one spotter per side for heavy loads.

Rest intervals by goal: 20-30 s for muscular endurance, 30-60 s for hypertrophy, 2-5 min for maximal strength and power.

Flexibility techniques: static stretching requires 30-60 s holds; dynamic stretching is preferred in a warm-up before training; foam rolling is used before static stretching.

Transtheoretical model stages: precontemplation, contemplation, preparation, action, maintenance; coaching approach should match the client's stage.

Self-determination theory: autonomy, competence, and relatedness support intrinsic motivation and long-term adherence.

SMART goals are specific, measurable, attainable, relevant, and time-bound; outcome goals should be paired with process goals.

Motivational interviewing uses open-ended questions, affirmations, reflective listening, and summarizing (OARS) while avoiding argument and unsolicited advice.

Stages of change decision rule: for precontemplation/contemplation, raise awareness and explore ambivalence; for preparation/action, build concrete plans and self-efficacy.

Behavior change techniques with evidence: self-monitoring, action planning, goal setting, social support, and problem-solving barriers.

Relapse is a normal part of behavior change; treat it as a learning event and re-engage the client at their current stage rather than restarting automatically.

Feedback should be specific and behavior-focused; positive reinforcement of effort supports adherence more than outcome-only praise.

Scope of practice: a fitness professional designs and instructs exercise programs but does not diagnose, prescribe treatment, or provide medical nutrition therapy.

Referral triggers: chest pain, dizziness, uncontrolled hypertension, acute injury, or eating disorder signs require referral to a qualified healthcare provider.

Informed consent and health history documentation should be completed and retained before the first training session.

Professional liability insurance and current CPR/AED certification are baseline requirements for practice.

Continuing education: certification bodies require renewal through continuing education units; track credits and expiration dates proactively.

Confidentiality: client health and personal data should be stored securely and shared only with the client's consent or as legally required.

Negligence elements: duty of care, breach of duty, causation, and damages; documented screening and instruction reduce risk.

Emergency action plan: know AED location, activation protocol, and emergency contacts; rehearse the plan with staff.

Energy systems: phosphagen (ATP-PCr) fuels 0-10 s high-intensity work; glycolysis fuels ~10 s to 2 min; oxidative phosphorylation dominates beyond ~2 min and at rest.

ATP yield per molecule of glucose: ~2 net ATP from anaerobic glycolysis, ~30-32 ATP from complete oxidation; fatty acid oxidation yields more ATP per carbon than carbohydrate.

Muscle fiber types: type I (slow oxidative) has high capillary density and fatigue resistance; type IIx is fast, glycolytic, and fatigues quickly; type IIa is intermediate and trainable.

Sliding filament theory: actin-myosin cross-bridge cycling is triggered by calcium binding troponin, requires ATP for both contraction and detachment.

Length-tension relationship: a muscle produces peak force near its resting length where actin-myosin overlap is optimal; too short or too long reduces force.

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

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

Protein needs for active adults: ~1.2-2.0 g/kg body weight per day depending on training load and goal; general sedentary RDA is 0.8 g/kg.

Bioenergetic substrate use shifts with intensity: respiratory exchange ratio near 0.70 indicates mostly fat oxidation, near 1.00 indicates mostly carbohydrate oxidation.

Pre-participation screening: use a standardized health history and risk stratification tool before testing; refer clients with known cardiovascular, metabolic, or renal disease or symptoms to a qualified medical professional.

Heart rate formulas: estimated HRmax = 220 - age (common field estimate) or Tanaka = 208 - 0.7 x age; HR reserve = HRmax - resting HR.

Karvonen method: target HR = (HRmax - HRrest) x intensity% + HRrest; this anchors intensity to heart rate reserve rather than HRmax alone.

Blood pressure classification: normal <120/<80 mmHg; elevated 120-129/<80; stage 1 hypertension 130-139 or 80-89; stage 2 >=140 or >=90 mmHg.

BMI = weight (kg) / height (m)^2; BMI does not distinguish fat from lean mass, so pair it with waist circumference and body composition measures.

Waist circumference risk thresholds: increased risk at >102 cm (40 in) for men and >88 cm (35 in) for women.

Static posture assessment screens for common compensations: foot pronation, knee valgus, anterior pelvic tilt, rounded shoulders, and forward head.

Overhead squat assessment reveals dynamic mobility and stability: arms falling forward suggests lat/thoracic tightness or shoulder weakness; knees moving inward suggests hip adductor tightness or glute weakness.

Y-balance or single-leg squat screens identify left-right asymmetry; a meaningful difference is typically >4 cm on the Y-balance anterior reach.

OPT model phases: stabilization (phase 1), strength endurance (2), hypertrophy (3), maximal strength (4), power (5).

Acute variables: repetition range, sets, intensity (%1RM), tempo, rest interval, exercise selection, and frequency are all manipulated per phase.

Phase 1 stabilization: 12-20 reps, 1-3 sets, 50-70% 1RM, slow 4/2/1 tempo, 0-90 s rest, proprioceptive and unstable exercises.

Phase 3 hypertrophy: 6-12 reps, 3-5 sets, 75-85% 1RM, moderate tempo, 0-60 s rest.

Phase 4 maximal strength: 1-5 reps, 4-6 sets, 85-100% 1RM, explosive-to-slow tempo, 3-5 min rest.

Phase 5 power: 1-10 reps at 30-45% 1RM or body weight, 3-5 sets, explosive tempo, 3-5 min rest, superset with a strength exercise.

Progressive overload: increase volume or intensity gradually; a common guideline is no more than ~10% increase in weekly training volume to limit injury risk.

Specificity (SAID principle): adaptations mirror the imposed demands, so training mode, velocity, and joint angles should match the goal.

Periodization: linear periodization moves from high volume/low intensity to low volume/high intensity; undulating periodization varies volume and intensity within a week.

Five kinetic chain checkpoints: foot/ankle, knee, lumbo-pelvic-hip complex, shoulder, head.

Squat cues: feet shoulder-width, knees track over second and third toes, spine neutral, weight through mid-foot; avoid valgus collapse and heels lifting.

Deadlift cues: bar close to shins, neutral spine, hips and shoulders rise together, finish with hip extension without lumbar hyperextension.

Overhead press cues: brace core and glutes, do not hyperextend lumbar spine, press bar over mid-foot with elbows under the bar at start.

Pulling cues: initiate by retracting and depressing the scapula, keep cervical spine neutral, avoid shrugging or using momentum.

Spotting rules: spot barbell exercises performed over the head or face; do not spot power exercises such as Olympic lifts; use a minimum of one spotter per side for heavy loads.

Rest intervals by goal: 20-30 s for muscular endurance, 30-60 s for hypertrophy, 2-5 min for maximal strength and power.

Flexibility techniques: static stretching requires 30-60 s holds; dynamic stretching is preferred in a warm-up before training; foam rolling is used before static stretching.

Transtheoretical model stages: precontemplation, contemplation, preparation, action, maintenance; coaching approach should match the client's stage.

Self-determination theory: autonomy, competence, and relatedness support intrinsic motivation and long-term adherence.

SMART goals are specific, measurable, attainable, relevant, and time-bound; outcome goals should be paired with process goals.

Motivational interviewing uses open-ended questions, affirmations, reflective listening, and summarizing (OARS) while avoiding argument and unsolicited advice.

Stages of change decision rule: for precontemplation/contemplation, raise awareness and explore ambivalence; for preparation/action, build concrete plans and self-efficacy.

Behavior change techniques with evidence: self-monitoring, action planning, goal setting, social support, and problem-solving barriers.

Relapse is a normal part of behavior change; treat it as a learning event and re-engage the client at their current stage rather than restarting automatically.

Feedback should be specific and behavior-focused; positive reinforcement of effort supports adherence more than outcome-only praise.

Scope of practice: a fitness professional designs and instructs exercise programs but does not diagnose, prescribe treatment, or provide medical nutrition therapy.

Referral triggers: chest pain, dizziness, uncontrolled hypertension, acute injury, or eating disorder signs require referral to a qualified healthcare provider.

Informed consent and health history documentation should be completed and retained before the first training session.

Professional liability insurance and current CPR/AED certification are baseline requirements for practice.

Continuing education: certification bodies require renewal through continuing education units; track credits and expiration dates proactively.

Confidentiality: client health and personal data should be stored securely and shared only with the client's consent or as legally required.

Negligence elements: duty of care, breach of duty, causation, and damages; documented screening and instruction reduce risk.

Emergency action plan: know AED location, activation protocol, and emergency contacts; rehearse the plan with staff.