NASM-GFS cheat sheet

The three traditional bioenergetic pathways: ATP-PC (phosphagen) sustains roughly 0-10 seconds of maximal effort; glycolysis dominates ~30 seconds to 2-3 minutes; oxidative phosphorylation supplies most ATP beyond ~3 minutes.

The Krebs cycle and electron transport chain occur in the mitochondria; glycolysis occurs in the cytoplasm and yields a net 2 ATP per glucose before pyruvate conversion.

Muscle spindle fibers detect stretch and rate of stretch, triggering the stretch (myotatic) reflex; Golgi tendon organs detect tension and trigger autogenic inhibition, relaxing the muscle.

Type I fibers are slow-twitch, oxidative, fatigue-resistant; Type II (IIa, IIx) fibers are fast-twitch, glycolytic, and fatigue quickly.

The sliding filament theory: actin and myosin cross-bridge cycling shortens sarcomeres; calcium binding to troponin exposes actin binding sites.

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

Force-velocity relationship: concentric force decreases as shortening velocity increases; eccentric contractions can produce greater force than isometric or concentric.

Acute variables are manipulated by the OPT model: sets, reps, intensity, tempo, rest interval, exercise selection, and training frequency.

Preparticipation screening includes a health history questionnaire (e.g., PAR-Q+), medical clearance decision rules, and identification of contraindications to exercise.

Static posture assessment observes from anterior, lateral, and posterior views to identify joint alignment deviations such as foot flattening, knee valgus, or forward head.

Overhead squat assessment (OHSA) deviations and common compensations: feet turn out or flatten, knees move inward, low back arches, arms fall forward.

Single-leg squat, pushing, pulling, and overhead assessments are used to confirm findings from the OHSA and identify upper-body compensations.

The kinetic chain checkpoints are feet/ankles, knees, lumbo-pelvic-hip complex, shoulders, and head; deviations indicate mobility or stability restrictions.

Cardiorespiratory assessment uses submaximal tests (e.g., YMCA bike test, 1.5-mile run, step test) to estimate VO2max; heart rate and RPE are monitored for intensity.

Body composition methods include skinfold calipers, bioelectrical impedance, and BMI; each has error sources that must be considered when interpreting results.

Performance assessments include the vertical jump, long jump, upper-body strength tests (e.g., push-up test), and speed/agility tests; results inform program design.

OPT model phases: Stabilization (Phase 1), Strength (Phases 2-4: stabilization endurance, strength, hypertrophy), Power (Phases 5-6: power and maximal power).

Phase 1 parameters: 12-20 reps, 4/2/1 tempo, 0-90 seconds rest, 1-3 sets, low-to-moderate intensity, focus on stabilization and proprioception.

Phase 2 (strength endurance): 8-12 reps, 2/0/2 tempo, 0-90 seconds rest, 2-4 sets, superset with stabilization exercises.

Phase 3 (hypertrophy): 6-12 reps, 2/0/2 tempo, 0-60 seconds rest, 3-5 sets, moderate-to-high volume.

Phase 4 (maximal strength): 1-5 reps, controlled tempo, 3-5 minutes rest, 4-6 sets, high intensity and low volume.

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

Phase 6 (maximal power): 1-5 reps at 10-30% 1RM or body weight, explosive tempo, 3-5 minutes rest, 3-5 sets.

The OPT model uses a systematic progression from stabilization to strength to power, with acute variable manipulation at each phase.

The five stages of the OPT exercise progression for technique: corrective, active, resistance, plyometric, and power (integrated) training.

Proper spotting rules: spot dumbbell and barbell exercises over the head/face and torso; spot only when the lifter cannot safely complete the rep; communicate before and during the set.

Core exercise categories: core stabilization (e.g., plank, bird-dog), core strength (e.g., cable rotation, back extension), and core power (e.g., medicine ball throws).

Balance progression: two-leg stable, single-leg stable, two-leg unstable, single-leg unstable; balance exercises are performed in a proprioceptively enriched environment.

Plyometric phases: eccentric (loading), amortization (transition), concentric (unloading); a short amortization phase improves power output.

SAQ training (speed, agility, quickness) emphasizes proper sprint mechanics, deceleration control, and change-of-direction technique before adding speed.

Resistance training safety: maintain neutral spine, avoid valsalva maneuver in at-risk clients, and ensure proper breathing (exhale on exertion).

Corrective exercise sequence: inhibit (foam roll), lengthen (static stretch), activate (isolated strengthening), integrate (integrated dynamic movement).