NASM PES cheat sheet

Motor learning progresses cognitive (large, inconsistent errors; needs explicit instruction and frequent feedback) → associative (refinement, fewer errors) → autonomous (automatic, minimal feedback needed).

Attentional focus: an external focus (on outcome or environment) generally produces better performance and retention than an internal, body-focused cue, especially in skilled performers.

Feedback types: knowledge of results = outcome information; knowledge of performance = technique/kinematic information. Feedback frequency should be reduced (faded) as skill stabilizes to prevent dependency.

Bandura's self-efficacy sources ranked by strength: mastery experiences > vicarious experience > verbal persuasion > physiological/affective state.

Arousal models: drive theory predicts a linear arousal-performance relationship; the inverted-U predicts moderate arousal is optimal; the IZOF model states each athlete has a unique optimal zone.

Anxiety is classified as trait (stable predisposition) versus state (situational), and as cognitive (worry) versus somatic (physiological). Pre-performance routines primarily target cognitive anxiety and attentional control.

Goal-setting rule: process and performance goals (controllable) outperform outcome goals for skill development; goals should be specific, measurable, and moderately difficult.

Motivational climate: a mastery (task-involving) climate rewards effort and self-referenced improvement; an ego (performance-involving) climate rewards norm-referenced comparison and is linked to greater anxiety and lower persistence.

SAID principle (Specific Adaptation to Imposed Demands): adaptation is specific to the movement pattern, velocity, joint angle, and energy system trained.

General Adaptation Syndrome (Selye): alarm → resistance → exhaustion; excessive or prolonged stress without adequate recovery moves the athlete into maladaptation/overtraining.

Force-velocity relationship: concentric velocity decreases as external load increases; mechanical power peaks at moderate loads (roughly 30-60% 1RM depending on the lift), not at either extreme.

Length-tension relationship: active force is greatest at optimal actin-myosin overlap; both shortened and over-lengthened positions reduce force capacity.

Fiber typing: Type I = slow oxidative, high fatigue resistance; Type IIa = intermediate, oxidative-glycolytic; Type IIx = fast glycolytic, highest force and fastest contraction, lowest fatigue resistance.

Energy systems: phosphagen (ATP-PCr, ~0-10 s, maximal intensity), fast glycolysis (~10 s-2 min), oxidative (dominant beyond ~2 min).

Impulse = force × time = change in momentum; extending the time over which force is applied raises takeoff velocity in jumps and release velocity in throws.

Stretch-shortening cycle: eccentric → amortization → concentric. A short amortization phase preserves stored elastic energy and stretch-reflex contribution; a long one dissipates it.

Third-class levers predominate in human joints (effort between fulcrum and load), favoring speed and range of motion at the cost of force output.

Reliability = consistency/repeatability; validity = the test measures the intended construct; objectivity = agreement between raters. A test can be reliable but invalid, never valid but unreliable.

Reliability benchmarks: ICC ≥ 0.90 excellent, 0.75-0.90 good, < 0.75 questionable for applied athlete monitoring.

Typical error: TE = SD of difference scores ÷ √2; coefficient of variation CV% = (SD ÷ mean) × 100.

Standard error of measurement: SEM = SD × √(1 − ICC). Minimal detectable change: MDC = 1.96 × √2 × SEM.

Smallest worthwhile change: SWC = 0.2 × between-athlete SD (a small Cohen's d effect). A change is meaningful only when it exceeds both the SWC and the TE.

Test sequencing rule: order from least to most fatiguing - anthropometrics/body composition → power, agility, speed → maximal strength → muscular endurance → anaerobic capacity → aerobic capacity.

1RM testing protocol: progressive warm-up sets, 3-5 min rest between maximal attempts, and completion within about 5 attempts to preserve validity.

Session-RPE load (arbitrary units) = RPE on a 0-10 scale × session duration in minutes; a global index of internal training stress.

Autonomic monitoring: elevated resting HR, suppressed HRV, or worsened orthostatic and wellbeing questionnaire scores suggest incomplete recovery and warrant load adjustment.

OPT Phase 1 Stabilization Endurance: 12-20 reps, 1-3 sets, 0-90 s rest, 4/2/1 tempo; emphasizes corrective flexibility, core stabilization, balance stabilization, and plyometric stabilization.

OPT Phase 5 Power: 1-5 reps (strength-focused power) or 8-10 reps (power-focused), 3-5 sets, 3-5 min rest, explosive tempo; typically performed as a superset with a strength exercise.

Flexibility continuum progression: corrective (SMR + static stretching) → active (SMR + active-isolated stretching) → functional (SMR + dynamic stretching).

Plyometric phases: eccentric (stretch), amortization (transition, shortest phase), concentric (force production). Prolonged amortization reduces rate of force production.

Speed is the product of stride rate and stride length; manipulating one variable to excess typically degrades the other.

Balance progressions: stable to unstable surface, two legs to single leg, static to dynamic, eyes open to eyes closed, and progressive apparatus (floor → beam → foam pad → wobble board).

Resistance systems: superset, drop-set, circuit, pyramid, and split-routine; selection depends on the OPT phase and the targeted adaptation.

Acute variables = repetitions, sets, intensity, tempo, rest interval, volume, exercise selection, and exercise order; changing any one alters the adaptive outcome.

Cardiorespiratory zones: Zone 1 (~65-75% HRmax), Zone 2 (~76-85%), Zone 3 (~86-95%); estimated HRmax = 220 − age or Tanaka (208 − 0.7 × age).

Periodization hierarchy: macrocycle (annual or multi-year) → mesocycle (weeks to months) → microcycle (typically one week) → individual session.

Volume-intensity inverse relationship: as training intensity rises across a block, total volume must fall to manage fatigue and preserve movement quality.

Linear periodization shifts progressively from high volume/low intensity to low volume/high intensity; undulating periodization varies volume and intensity more frequently (daily or weekly).

Block periodization sequence: accumulation (high volume, general preparation) → transmutation (sport-specific intensity) → realization (peaking/competition).

Taper rule: reduce volume ~40-60% while maintaining intensity and frequency for 1-3 weeks to dissipate accumulated fatigue and peak performance.

Exercise order rule: explosive/power and multi-joint large-muscle exercises first, then assistance and single-joint exercises, so fatigue does not compromise the highest-quality work.

Progressive overload application: increase load approximately 2-10% once the athlete completes all prescribed sets and reps with correct technique and without residual soreness.

Needs analysis components: sport demands (movement, physiological, injury), athlete profile and training history, and current test results - completed before any program is written.

Annual plan phases: preparatory (general then specific), competitive, and transition/active recovery.

Protein: ~1.6-2.2 g/kg/day for strength/power athletes; distribute as ~0.25-0.4 g/kg per meal across 3-5 feedings to maximize muscle protein synthesis.

Carbohydrate: ~3-5 g/kg/day for moderate training, 6-10 g/kg/day for endurance training of 1-3 h/day, and 8-12 g/kg/day for heavy training of 4-5 h/day.

Post-exercise recovery: ~20-40 g protein plus carbohydrate (roughly 1.0-1.2 g/kg/h for rapid glycogen refueling) consumed within the first couple of hours.

Creatine monohydrate: 3-5 g/day maintenance, or loading at ~20 g/day in 4 divided doses for 5-7 days; increases phosphocreatine availability for short, high-intensity efforts.

Caffeine: ~3-6 mg/kg body mass taken 30-60 min before exercise improves endurance, power, and perceived exertion; higher doses increase side effects without added benefit.

Beta-alanine: 3.2-6.4 g/day for at least 4 weeks raises muscle carnosine and buffers hydrogen ions, benefiting efforts lasting roughly 1-4 minutes.

Energy availability = (energy intake − exercise energy expenditure) ÷ fat-free mass; values below ~30 kcal/kg FFM/day indicate low energy availability and risk of RED-S.

Dehydration of ~2% body mass impairs performance; monitor via pre/post weigh-ins and urine color rather than thirst alone.

Weight-change guideline: target ~0.5-1% of body mass loss per week to preserve lean mass and performance; all supplements should be third-party tested against the WADA prohibited list.