NCAA PPL Human Performance cheat sheet

Performance = f(trainability, recovery, nutrition, psychology, skill, environment); no single factor explains more than ~30% of variance.

SAID principle: Specific Adaptation to Imposed Demands - the body adapts to the exact stress applied, so training must mirror the target task.

Overload, progression, reversibility, and individualization are the four universal training principles; all program design reduces to manipulating these.

FITT-VP framework: Frequency, Intensity, Time, Type, Volume, Progression - use it to write and audit any conditioning prescription.

Allometric scaling: VO2max in mL·kg^-1·min^-1; strength scaled to body mass^0.67 for cross-athlete comparison.

Rating of perceived exertion (RPE) 0–10 and session-RPE (sRPE = RPE × minutes) quantify internal load when HR/HRV data are unavailable.

The acute:chronic workload ratio (ACWR) = 7-day load ÷ 28-day rolling average; values >1.5 are associated with elevated injury risk in team sports.

Warm-up sequence: general aerobic (5–10 min) → dynamic mobility → movement-specific potentiation; static stretching >60 s pre-activity can transiently reduce power output.

Phosphagen (ATP-PCr) system: ~10 s maximal output; creatine kinase resynthesizes ATP from phosphocreatine; no oxygen, no lactate.

Glycolysis: ~30 s–2 min dominant; net 2 ATP per glucose (4 produced minus 2 invested); lactate forms when pyruvate reduction outpaces mitochondrial clearance.

Oxidative phosphorylation: ~2 min onward; ~30–32 ATP per glucose; fat oxidation yields ~106 ATP per palmitate molecule but at lower rate.

RER = VCO2/VO2: 0.70 ≈ fat oxidation, 1.00 ≈ carbohydrate oxidation, >1.00 indicates hyperventilation or bicarbonate buffering, not fat.

Lactate threshold occurs at ~50–60% VO2max in untrained and 70–80% in trained endurance athletes; training shifts it rightward.

EPOC (excess post-exercise oxygen consumption) is modest - typically 6–15% of exercise energy cost - and should not be sold as a major fat-loss driver.

Crossover concept: as intensity rises, carbohydrate contribution increases and fat contribution falls; training raises the crossover point.

ATP resynthesis is never from a single system; relative contribution shifts continuously with intensity and duration.

Endurance carbohydrate intake: 30–60 g/h for events 1–2.5 h; up to 90 g/h for >2.5 h using multiple transportable sugars (glucose+fructose).

Protein for hypertrophy: 1.6–2.2 g·kg^-1·day^-1; ~0.25–0.4 g/kg per meal, 3–5 meals, to maximize muscle protein synthesis.

Pre-exercise meal: 1–4 g/kg carbohydrate 1–4 h before; low fiber/fat if close to start to reduce GI distress.

Hydration: aim for <2% body-mass loss during exercise; replace 125–150% of sweat loss post-exercise with sodium-containing fluid.

Sweat sodium concentration varies ~200–1,500 mg/L; salty sweaters need sodium replacement to avoid hyponatremia.

Creatine monohydrate 3–5 g/day (or 20 g/day loading for 5–7 days) increases phosphocreatine stores and repeated-sprint capacity.

Caffeine 3–6 mg/kg 30–60 min pre-exercise improves endurance and vigilance; avoid within 8 h of sleep.

Iron: athletes (especially females and endurance runners) risk deficiency; check ferritin, not just hemoglobin.

Hypertrophy is driven by mechanical tension, metabolic stress, and muscle damage; volume load (sets × reps × load) is the primary programmable driver.

Strength gains: 1–5 reps at 85–100% 1RM for maximal strength; 6–12 reps at 67–85% for hypertrophy; 15–20+ reps at <65% for endurance.

Endurance adaptation: increased stroke volume, capillary density, mitochondrial biogenesis (PGC-1α), and improved fat oxidation.

VO2max = cardiac output × a-vO2 difference; stroke volume is the primary limiter in most healthy untrained individuals.

Periodization: linear (volume ↓, intensity ↑), undulating (daily/weekly variation), and block (concentrated loads) all produce similar outcomes when volume is equated.

Detraining: measurable strength loss after ~2 weeks of inactivity; VO2max declines ~6–10% after 2–4 weeks of bed rest or immobilization.

Delayed-onset muscle soreness (DOMS) peaks 24–72 h post-exercise and is not a reliable marker of training effectiveness.

Concurrent training interference: high-volume endurance work can blunt strength/hypertrophy; separate sessions by ≥6 h or sequence strength first.

Sleep need for athletes: 7–9 h for adults; 9–10 h for adolescents; sleep extension improves sprint times and reaction time in studies.

Sleep loss (<6 h) raises perceived exertion, reduces time to exhaustion, and impairs glucose metabolism and appetite regulation.

HRV (heart rate variability): higher resting HRV generally indicates better parasympathetic recovery; track trends, not single readings.

Autonomic recovery markers: resting HR, HRV, orthostatic test, and subjective wellness (sleep, soreness, stress, mood) in a daily questionnaire.

Active recovery (low-intensity <60% VO2max) clears lactate faster than passive rest but does not necessarily improve next-day performance.

Stress: acute cortisol mobilizes fuel; chronic elevation impairs recovery, sleep, and immune function - monitor life stress alongside training load.

Deload week: reduce volume 40–60% while maintaining some intensity to preserve fitness and restore readiness.

Injury risk factors: previous injury, high acute:chronic workload ratio, low strength/endurance ratios, poor sleep, and high life stress.

Nordic hamstring exercise reduces hamstring strain injury risk by ~50% when performed consistently (2×/week).

FIFA 11+ warm-up program reduces lower-limb injury rates by ~30–40% in soccer when adhered to ≥2×/week.

Landing mechanics: knee valgus and stiff landings increase ACL load; cue soft landings, hip hinge, and knee tracking over toes.

Screening: FMS and Y-balance are descriptive, not predictive of injury in isolation; use them to guide programming, not to disqualify athletes.

Bone stress injury: sudden increases in impact loading (running volume, marching) are the primary modifiable risk; follow the 10% weekly volume rule as a heuristic.

Concussion: any suspected head injury requires removal from play and evaluation by a qualified healthcare provider; return-to-play is graduated and symptom-limited.

Transtheoretical model stages: precontemplation → contemplation → preparation → action → maintenance; interventions must match stage.

Self-Determination Theory: autonomy, competence, and relatedness support intrinsic motivation; controlling language undermines adherence.

SMART goals: Specific, Measurable, Achievable, Relevant, Time-bound; process goals outperform outcome goals for adherence.

Motivational interviewing: open questions, affirmations, reflections, summaries (OARS); avoid the righting reflex.

Self-efficacy (Bandura) is built through mastery experiences, vicarious modeling, verbal persuasion, and physiological state interpretation.

Behavior change techniques with strongest evidence: self-monitoring, goal setting, action planning, and social support.

Feedback: specific, timely, and task-focused feedback improves skill retention more than general praise.

Relapse is a normal part of behavior change; framing it as learning rather than failure preserves engagement.

Scope of practice: provide exercise and lifestyle guidance within your credential; refer medical diagnosis, prescription, and rehabilitation to licensed professionals.

Informed consent must cover purpose, risks, benefits, alternatives, confidentiality, and the right to withdraw.

Confidentiality: client health data are protected; share only with explicit written consent or as legally required.

Documentation: record assessments, program changes, incidents, and referrals contemporaneously and objectively.

Professional boundaries: dual relationships (e.g., training a close friend or family member) can impair objectivity and should be disclosed or avoided.

Emergency action plan: know AED location, EMS activation protocol, and current CPR/AED certification requirements.

Continuing education and scope-consistent referral are ethical obligations, not optional; misrepresenting credentials is a violation.

Cultural humility and inclusive language: adapt communication to the client's background, language, and accessibility needs.