NCCPT Certified Personal Trainer cheat sheet

Skeletal muscle is striated and voluntary; cardiac muscle is striated and involuntary; smooth muscle is non-striated and involuntary.

The sarcomere is the functional contractile unit of muscle, bounded by Z-lines and containing actin and myosin filaments.

Muscle spindles detect stretch and rate of stretch; Golgi tendon organs detect tension and inhibit muscle contraction.

Cardiac output = heart rate × stroke volume; average resting cardiac output is about 5 L/min and can rise to 20-25 L/min during exercise.

Tendons attach muscle to bone; ligaments attach bone to bone; cartilage reduces friction at joints.

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

Normal adult resting blood pressure is <120/<80 mm Hg; stage 1 hypertension is 130-139 or 80-89 mm Hg.

The adult skeleton has 206 bones; the axial skeleton includes the skull, vertebral column, and rib cage.

First-class lever: fulcrum between effort and load; second-class: load between fulcrum and effort; third-class: effort between fulcrum and load, which is most common in the body.

Concentric action shortens the muscle, eccentric lengthens it under tension, and isometric generates tension without a change in length.

The agonist is the prime mover, the antagonist opposes it, the synergist assists, and the stabilizer fixes a joint or body segment.

Eccentric actions can generate greater force than concentric actions, and concentric force decreases as movement velocity increases.

The length-tension relationship states that a muscle produces the greatest tension near its resting length due to optimal actin-myosin overlap.

Open-chain exercises move the distal segment freely; closed-chain exercises fix the distal segment and move proximal segments.

Newton's first law: a body remains at rest or in motion unless acted on by a force; second law: F = ma; third law: action-reaction.

Base of support and center of gravity determine stability; a wider base and lower center of gravity increase stability.

PAR-Q+ uses yes/no questions; any yes requires follow-up questions and possibly medical clearance before increasing activity.

ACSM risk factors include age (men ≥45, women ≥55), family history, smoking, sedentary lifestyle, obesity, hypertension, dyslipidemia, and diabetes.

Low risk = no signs/symptoms and ≤1 risk factor; moderate = no symptoms and ≥2 risk factors; high = symptoms or known disease.

Medical clearance decision rule: low risk needs none; moderate risk needs clearance before vigorous exercise; high risk needs clearance before moderate or vigorous exercise.

BMI = weight in kg ÷ height in meters squared; BMI ≥30 is classified as obesity.

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

HRmax can be estimated as 220 − age; the Tanaka formula is 208 − 0.7 × age.

Standard fitness assessments include the 1.5-mile run, Rockport 1-mile walk, YMCA cycle test, sit-and-reach, push-up test, and plank hold.

ACSM aerobic recommendation: 150 min/week moderate, 75 min/week vigorous, or an equivalent combination, spread over 3-5 days.

Resistance training: 2-3 days/week, 2-4 sets, 8-12 reps at 60-70% 1RM for novices, with 2-3 minutes rest between sets.

Flexibility: 2-3 days/week, hold each stretch 15-30 seconds for 2-4 repetitions.

FITT-VP stands for Frequency, Intensity, Time, Type, Volume, and Progression.

Karvonen heart rate reserve: THR = ((HRmax − HRrest) × intensity) + HRrest.

Estimated 1RM using Epley: weight lifted × (1 + reps ÷ 30).

1 MET = 3.5 mL/kg/min; kcal/min = MET × 3.5 × body weight in kg ÷ 200.

Progressive overload increases training stimulus gradually, typically 2-10% per progression, while specificity means adaptations follow the training mode.

General protein intake is 0.8 g/kg/day; active adults often need 1.2-2.0 g/kg/day.

Carbohydrate needs range from 3-5 g/kg/day for general activity to 6-10 g/kg/day for endurance training.

Fat intake generally is 20-35% of total daily calories.

A deficit of about 500 kcal/day produces roughly 1 lb (0.45 kg) of fat loss per week.

Nine amino acids are essential; complete proteins contain all nine in adequate amounts.

Body weight loss of about 2% or more can impair endurance performance; hydration should replace losses.

Post-exercise protein intake of 20-40 g supports muscle protein synthesis.

Personal trainers cannot prescribe therapeutic diets; clients needing medical nutrition therapy should be referred to a registered dietitian.

Transtheoretical model stages: precontemplation, contemplation, preparation, action, maintenance, and termination.

SMART goals are specific, measurable, attainable, realistic, and time-bound.

Motivational interviewing uses OARS: open questions, affirmations, reflections, and summaries.

Self-efficacy is confidence in one's ability to perform a behavior; it predicts exercise adherence.

Intrinsic motivation comes from internal satisfaction; extrinsic motivation comes from external rewards.

The health belief model includes perceived susceptibility, severity, benefits, barriers, and cues to action.

Active listening includes paraphrasing, reflecting feelings, asking open questions, and summarizing.

Relapse is a normal part of behavior change; the trainer helps the client re-engage without shame.

Adult CPR: 30 chest compressions at 100-120/min, depth 2-2.4 in (5-6 cm), followed by 2 rescue breaths.

AED pads are placed on the upper right chest and lower left side; follow voice prompts and do not touch the client during analysis or shock.

RICE for acute soft-tissue injury: rest, ice, compression, and elevation.

Emergency action plan steps: check scene safety, assess responsiveness, activate EMS, provide CPR/AED, and document.

Avoid Valsalva maneuver in clients with hypertension or cardiovascular disease because it raises blood pressure sharply.

Universal precautions require gloves and barriers when contact with blood or body fluids is possible.

Heat exhaustion signs include heavy sweating, weakness, dizziness, and nausea; heat stroke may include confusion and lack of sweating.

Stroke signs use FAST: face drooping, arm weakness, speech difficulty, time to call emergency services.

Scope of practice: personal trainers may design exercise programs but may not diagnose, prescribe diets, or provide physical therapy.

Negligence requires duty, breach of duty, causation, and damages.

Informed consent should disclose risks, benefits, alternatives, and the client's right to withdraw.

Client records are confidential and should be stored securely; release requires written consent.

Professional liability insurance protects against claims of injury or negligence.

A code of ethics requires integrity, confidentiality, respect, and avoiding conflicts of interest.

Continuing education maintains certification and updates professional knowledge.

Business pricing should cover overhead, insurance, certification, and target profit margin.