NFPT CPT cheat sheet

Skeletal muscle layers from outer to inner: epimysium, perimysium, endomysium; these surround the whole muscle, fascicles, and individual muscle fibers.

Sarcomere is the functional contractile unit; during sliding-filament contraction the I band and H zone shorten while the A band length stays constant.

Type I fibers are slow oxidative with high fatigue resistance; Type IIa are fast oxidative-glycolytic; Type IIx are fast glycolytic with high force and low endurance.

Cardiac conduction: SA node initiates impulse, AV node delays it, then bundle branches and Purkinje fibers activate ventricles.

Cardiac output equals heart rate multiplied by stroke volume; average resting cardiac output is about 5 L/min.

Osteoblasts form bone, osteoclasts resorb bone, and Wolff's law states bone adapts to the loads placed on it.

A motor unit consists of one alpha motor neuron and the muscle fibers it innervates; recruitment generally follows the size principle.

Inspiration at rest uses the diaphragm and external intercostals; expiration at rest is largely passive.

Synovial joints are freely movable, cartilaginous joints are slightly movable, and fibrous joints are immovable.

Lever classes: first class has fulcrum between effort and load; second class has load between fulcrum and effort; third class has effort between fulcrum and load.

Most human limbs act as third-class levers, which favor speed and range of motion over mechanical force advantage.

Torque equals force multiplied by the perpendicular moment arm distance from the axis of rotation.

Sagittal plane motion includes flexion and extension; frontal plane includes abduction and adduction; transverse plane includes rotation.

Concentric action shortens muscle, eccentric action lengthens under tension, and isometric action produces tension without joint movement.

The force-velocity relationship: concentric force capacity decreases as shortening velocity increases, while eccentric actions can produce greater force.

The length-tension relationship: active tension is greatest at an optimal sarcomere length with maximal actin-myosin overlap.

A muscle's moment arm changes with joint angle, so maximal torque for a given force often occurs near 90 degrees at many joints.

Agonist is the prime mover, antagonist opposes the movement, and synergist assists or stabilizes the movement.

ATP-PC system supplies immediate energy for about 0-10 seconds of high-intensity effort.

Anaerobic glycolysis predominates for high-intensity efforts lasting roughly 10 seconds to 2 minutes.

Oxidative phosphorylation is the main energy source for sustained efforts beyond about 2 minutes.

VO2max equals cardiac output multiplied by the arterial-venous oxygen difference.

Estimated maximal heart rate commonly uses 220 minus age, with individual variation of about plus or minus 10 to 12 beats per minute.

EPOC is excess post-exercise oxygen consumption, the oxygen uptake above resting that remains elevated after exercise.

Lactate threshold is the intensity where blood lactate rises faster than clearance, and it is associated with endurance performance.

Heat dissipation during exercise relies mainly on evaporation of sweat; heat acclimation increases plasma volume and sweating capacity.

Systolic blood pressure rises during resistance exercise while diastolic pressure changes relatively little.

Energy balance: weight is stable when calories consumed equal calories expended; a surplus favors gain and a deficit favors loss.

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

A commonly used approximation is that 3,500 kcal equals about 1 pound of body fat.

Protein RDA for healthy adults is 0.8 g/kg/day; athletic needs often range from 1.2 to 2.0 g/kg/day depending on sport and goals.

Carbohydrate intake for athletes commonly ranges from 3 to 5 g/kg/day for light training to 8 to 12 g/kg/day for heavy endurance training.

Dietary fat generally provides 20-35% of total calories, and essential fatty acids must come from the diet.

Body mass loss of about 2% from dehydration can impair exercise performance; rehydration replaces roughly 1.5 L per kilogram of body mass lost.

Fiber intake recommendations are about 25-38 g/day for adults depending on age and sex.

BMI is weight in kilograms divided by height in meters squared.

PAR-Q+ is a pre-participation screening tool; a positive response may require medical clearance before exercise.

Heart rate reserve method: target HR = ((HRmax - HRrest) x intensity) + HRrest.

BMI = weight (kg) / height (m)^2; waist circumference risk thresholds are commonly >102 cm in men and >88 cm in women.

Normal blood pressure is <120/<80 mmHg; hypertension is generally >=130/80 mmHg.

1RM is the maximum load lifted once with good form; submaximal repetitions can estimate 1RM using prediction equations.

Common aerobic tests include the 1.5-mile run, Rockport walk, YMCA cycle test, and step tests.

Test order generally proceeds from health screening and resting measures to body composition, flexibility, muscular fitness, and aerobic capacity.

Validity is accuracy of measurement; reliability is consistency or repeatability of measurement.

Hydrostatic weighing and skinfold measurements estimate body density and body fat percentage.

FITT-VP stands for frequency, intensity, time, type, volume, and progression.

Aerobic guideline: at least 150 minutes/week of moderate activity, 75 minutes/week of vigorous activity, or an equivalent combination.

Resistance training guideline: at least 2 days/week covering major muscle groups, often 8-10 exercises.

Resistance intensity: about 60-70% 1RM for novices, 70-85% for hypertrophy, and >85% for maximal strength.

Repetition ranges: roughly 12-20+ for muscular endurance, 8-12 for hypertrophy, and 1-6 for maximal strength.

Training principles include progressive overload, specificity, reversibility, individualization, and variation.

Warm-up generally lasts 5-10 minutes; cool-down includes gradual reduction in intensity and flexibility work.

Periodization organizes training into macrocycles, mesocycles, and microcycles with planned changes in volume and intensity.

Static flexibility prescription commonly uses 2-4 repetitions of 15-60 second stretches, 2-3 days/week.

Pregnancy: after the first trimester, prolonged supine exercise can compress the inferior vena cava; Valsalva should be avoided.

Older adults benefit from balance training and resistance training at least 2 days/week with moderate intensity.

Youth resistance training should emphasize technique and supervision; maximal single-repetition lifts are not recommended.

Hypertension: avoid heavy resistance training with breath holding and emphasize moderate aerobic activity.

Diabetes: monitor glucose, carry fast-acting carbohydrate, perform foot checks, and avoid exercise with severe hypo- or hyperglycemia.

Obesity: low-impact activities reduce joint stress, and duration can be progressed before high intensity.

Osteoporosis: weight-bearing and resistance exercise support bone; avoid loaded spinal flexion and twisting.

Asthma: a thorough warm-up and availability of a prescribed inhaler reduce exercise-induced bronchoconstriction risk.

Cardiac rehabilitation clients require physician clearance and monitoring of symptoms and RPE.

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

Emergency action plan elements include activating EMS, CPR, AED use, and directing bystanders.

AED sequence: turn on, attach pads, follow prompts, and shock only if advised.

Adult CPR: 30 compressions to 2 breaths, rate 100-120/min, depth about 5-6 cm.

Stop exercise and seek emergency care for chest pain, severe shortness of breath, fainting, or sudden dizziness.

Equipment safety includes inspecting cables, collars, and benches, and securing weight plates.

Spotting free-weight exercises and using safety collars reduce injury risk.

Heat stroke is a medical emergency with altered mental status and high body temperature; rapid cooling is needed.

Universal precautions apply to blood and body fluids; gloves and proper disposal reduce bloodborne pathogen exposure.

Scope of practice defines the trainer's legal boundaries; medical, dietary, and rehabilitation issues are referred to licensed professionals.

Informed consent documents voluntary participation after risks, benefits, and alternatives are explained.

Confidentiality and secure record storage protect client privacy.

SMART goals are specific, measurable, achievable, relevant, and time-bound.

Profit equals revenue minus expenses; break-even is the revenue level where total revenue equals total expenses.

Pricing can use per-session rates, packages, and contracts, with consideration of overhead and market rates.

Professional liability insurance covers claims arising from services provided within scope.

Continuing education units are required to renew many fitness certifications.

Professional boundaries include avoiding dual relationships and maintaining appropriate client communication.