Basic and Applied Sciences
Domain 1: Basic and Applied Sciences
This domain tests whether you can explain and apply anatomy, physiology, biomechanics, and exercise-science principles when coaching remotely, where you cannot touch the client or adjust a machine.
Core rules
- SAID principle: adaptations follow the specific demand. A client who wants a faster 5K needs cardiorespiratory and muscular-endurance work, not only hypertrophy sets.
- GAS: alarm, resistance, exhaustion. Load must be followed by recovery; more sessions is not automatically more progress.
- OPT phases and acute variables: Phase 1 stabilization endurance (12–20 reps, 4/2/1 tempo, 0–90 s rest, 50–70% 1RM); Phase 2 strength endurance (8–12 reps, superset strength with stabilization); Phase 3 hypertrophy (6–12 reps, 75–85% 1RM); Phase 4 maximal strength (1–5 reps, 3–5 min rest); Phase 5 power (1–10 reps, 30–45% 1RM or ~10% body weight, long rest).
- Kinetic chain: look for a proximal or distal compensation rather than only the site of discomfort.
Worked example
A client training for a 10K also wants bigger arms. You keep two full-body resistance days, place lower-body strength after the run or on a separate day, and keep hypertrophy volume moderate. Reasoning: specificity explains the running; GAS explains why stacking hard leg days next to long runs risks exhaustion; the OPT model gives a defensible rep and rest scheme.
Traps
Calling delayed-onset soreness an injury; applying spot reduction; advancing load before movement quality; mixing phases without a planned progression; copying a social-media workout that ignores the client's goal.