NCAA PPL Human Performance study plan
NCAA PPL Human Performance · Give each week a clear focus.
8 weeks · About 7 hours per week
Human Performance Foundations & Energy Systems and Metabolism
Define each component of human performance (cardiorespiratory, muscular, metabolic, neuromuscular, and psychological) and give one measurable field or lab indicator for each
Diagram the three energy systems with their peak power timeframes, rate-limiting enzymes, and fuel sources, then label which dominates in a 6-second sprint, a 90-second effort, and a 20-minute effort
Explain the ATP-PCr system's resynthesis kinetics and the phosphagen depletion and recovery curve without notes
Calculate ATP yield from glucose and from a 16-carbon fatty acid, and compare aerobic versus anaerobic ATP per unit time
Write 10 original flashcards contrasting fast glycolysis and oxidative phosphorylation in substrate, byproduct, and oxygen requirement
Your checkpoint
A one-page energy systems comparison table plus a 20-question self-quiz with a written answer key, scored and annotated with weak areas
Energy Systems and Metabolism & Exercise Physiology and Training Adaptation
Trace the oxygen transport chain from pulmonary diffusion through hemoglobin binding, cardiac output, capillary diffusion, and mitochondrial use, and identify the two most common limiting steps at rest versus maximal exercise
Describe the lactate threshold and ventilatory threshold, and explain how each shifts with training
Compare acute responses to a single bout of aerobic versus resistance exercise across heart rate, stroke volume, blood pressure, and substrate use
Explain the Fick equation and use it to justify why stroke volume and arteriovenous oxygen difference both matter for VO2max
Interpret a sample graded exercise test dataset (heart rate, ventilation, RER, lactate) and identify the thresholds
Your checkpoint
A written interpretation of one provided graded exercise test dataset identifying VO2max, ventilatory threshold, and RER-based substrate shift, with reasoning shown
Exercise Physiology and Training Adaptation & Nutrition and Hydration
Apply the principles of overload, specificity, reversibility, and individualization to design a 4-week mesocycle for a hypothetical athlete, justifying volume and intensity choices
Distinguish hypertrophy, strength, power, and endurance adaptations by their neural versus structural mechanisms and typical timelines
Calculate carbohydrate and protein needs for a 75 kg athlete across training and rest days using grams per kilogram body mass
Explain the role of the three macronutrients in fueling each energy system, including why carbohydrate availability limits high-intensity work
Design a pre-, intra-, and post-training fueling timeline for a 90-minute session and justify each item
Your checkpoint
A 4-week mesocycle plan with weekly volume and intensity targets, plus a daily fueling plan for one training day and one rest day with calculated grams and calories
Nutrition and Hydration & Recovery, Sleep, and Stress Management
Calculate sweat rate from a pre- and post-session body mass measurement and use it to set a personalized fluid replacement plan
Explain hydration and electrolyte balance, including the sodium losses relevant to cramping and hyponatremia risk, and state the warning signs of overhydration
Describe sleep architecture (NREM stages, REM), the effect of sleep restriction on performance and recovery markers, and two evidence-based sleep hygiene strategies
Compare physiological versus psychological overtraining markers and explain how to monitor them with simple daily metrics
Outline how acute and chronic stress affect recovery, and describe two practical stress-management techniques with a rationale for each
Your checkpoint
A one-week recovery and hydration log with measured sweat rate, sleep hours, and a daily readiness rating, plus a two-paragraph interpretation of the trend
Recovery, Sleep, and Stress Management & Injury Prevention and Movement Quality
Analyze a movement screen result (e.g., squat, hinge, single-leg) and identify two likely mobility or stability restrictions with a corrective progression for each
Explain the relationship between training load, tissue tolerance, and injury risk, and describe how acute-to-chronic load ratios inform programming
Describe the phases of tissue healing and match appropriate loading strategies to each phase
List the key components of a warm-up and justify each component's role in injury prevention
Identify red flags that require referral to a physician or licensed clinician rather than continued coaching
Your checkpoint
A written movement screen case analysis with at least two findings, corrective exercise progressions, and a clearly reasoned referral decision
Behavior Change and Coaching Psychology & Professional Practice, Ethics, and Scope
Compare the transtheoretical model, self-determination theory, and motivational interviewing, and state one practical coaching application for each
Apply SMART goal-setting and self-monitoring principles by writing a client goal and an adherence-tracking plan
Explain the difference between coaching, consulting, and therapy, and articulate where a performance coach's scope ends
Identify ethical obligations around confidentiality, informed consent, dual relationships, and honest representation of credentials
Analyze two short client scenarios for scope-of-practice and ethical issues and write a defensible response for each
Your checkpoint
Two written scenario responses (behavior change and ethics/scope) of 250 words each, each citing a principle and stating the referral or escalation action
Human Performance Foundations & Energy Systems and Metabolism & Nutrition and Hydration
Re-derive and explain the highest-yield concepts in Domains 1 through 3 from memory, correcting errors against source notes
Solve 40 mixed calculation problems covering ATP yield, macronutrient needs, sweat rate, and energy system contribution
Explain the most commonly confused concept pairs (lactate versus lactic acid, VO2max versus ventilatory threshold, hydration versus hyponatremia risk) in your own words
Build a one-page summary sheet for Domains 1 through 3 that you can reproduce from memory
Your checkpoint
A timed 40-question mixed practice set for Domains 1 through 3, scored, with every missed item rewritten as a corrected flashcard
Exercise Physiology and Training Adaptation & Recovery, Sleep, and Stress Management & Injury Prevention and Movement Quality & Behavior Change and Coaching Psychology & Professional Practice, Ethics, and Scope
Review and explain all key concepts from Domains 4 through 8 from memory, filling gaps identified in earlier weeks
Complete a full-length timed mock exam under exam conditions and score every domain separately
Rank your weakest three domains by missed-item count and write a targeted remediation action for each
Reproduce your Domain 1 through 3 summary sheet and the energy systems table from memory as a final retention check
Your checkpoint
A full-length timed mock exam score report with a per-domain breakdown and a written remediation plan for the three weakest domains
Milestones
Week 2: Can explain the energy systems, ATP yield calculations, and oxygen transport chain without notes, and scored at least 80% on the Week 1 self-quiz
Week 4: Completed the mesocycle and fueling plan and the recovery/hydration log, with sweat rate calculated from measured body mass, and can explain the sleep and overtraining markers
Week 6: Completed the movement screen case analysis and both scenario responses, and can articulate scope-of-practice boundaries and at least three behavior change models
Week 7: Scored at least 80% on the 40-question mixed Domains 1 through 3 set and can reproduce the one-page summary sheet from memory
Week 8: Completed the full-length timed mock exam, with per-domain scores recorded and a written remediation plan for the three weakest domains