NSCA-CPT cheat sheet

PAR-Q+ decision rule: a "yes" to any general health question requires completing the follow-up pages; exercise clearance depends on the follow-up result.

Informed consent must state the purpose, procedures, risks, benefits, confidentiality limits, and the client's right to withdraw; obtain it before testing.

BMI = body mass (kg) / height (m)^2, or 703 x weight (lb) / height (in)^2; classifications are <18.5 underweight, 18.5-24.9 normal, 25-29.9 overweight, and >=30 obese.

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

Age-predicted HRmax = 220 - age; the Tanaka estimate is 208 - (0.7 x age).

Karvonen target HR = ((HRmax - HRrest) x intensity percentage) + HRrest.

Resting BP categories: normal <120/<80; elevated 120-129/<80; stage 1 130-139 or 80-89; stage 2 >=140 or >=90; do not exercise and refer urgently if >180/120.

Direct 1RM testing uses 3-5 minutes of rest between maximal attempts and is reserved for clients with resistance-training experience.

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

Aerobic health prescription: 150 min/week moderate or 75 min/week vigorous activity, 3-5 days/week, 30-60 min/session.

Novice resistance prescription: 2-3 days/week, 8-10 exercises, 1-3 sets, and 8-12 repetitions.

Strength loading: >=85% 1RM, <=6 repetitions, and 2-5 minutes rest; hypertrophy: 67-85% 1RM, 6-12 repetitions, 30-90 seconds rest; endurance: <=67% 1RM, >=12 repetitions, <=30 seconds rest.

2-for-2 rule: increase load by 2-10% when the client exceeds the repetition goal by 2 in the final set for 2 consecutive sessions.

Exercise order: power exercises first, then multi-joint strength exercises, then single-joint exercises; large muscle groups precede small muscle groups.

Static flexibility prescription: 2-3 days/week, 15-30 second holds, and 2-4 repetitions per stretch.

Periodization hierarchy: macrocycle (year), mesocycle (weeks to months), and microcycle (week); linear periodization raises intensity while lowering volume.

Five-point body contact for supine bench exercises: head, upper back, and buttocks on the bench; both feet on the floor.

Breathing rule: exhale during the concentric phase and inhale during the eccentric phase; brief Valsalva is limited to experienced lifters during heavy lifts.

Bench press spotter position: at the head of the bench, alternated grip near the lifter's wrists, feet wide, and back flat.

Squat technique: feet about shoulder-width, neutral spine, knees track over toes, and thighs reach parallel to the floor.

Deadlift start position: bar over the midfoot, arms vertical, neutral spine, and hips and shoulders rise together during the pull.

Grip types are pronated, supinated, neutral, and alternated; an alternated grip improves load control in heavy deadlifts.

Muscle actions: concentric shortens the muscle, eccentric lengthens it under tension, and isometric produces tension without length change.

Plyometric landing: soft hips and knees, knees aligned over toes, no valgus collapse, and a quiet landing before the next repetition.

Emergency action plan components: personnel roles, emergency equipment, communication, venue access, and location-specific response steps.

Adult CPR: 30 compressions to 2 breaths, 100-120 compressions/min, and compression depth of 2-2.4 inches (5-6 cm).

AED use: apply pads to a bare, dry chest, clear all rescuers before shock delivery, and resume CPR immediately after the shock or if no shock is advised.

Heat stroke signs: core temperature >104 degrees F (40 degrees C), confusion, hot skin, and collapse; cool rapidly and activate EMS.

Negligence elements: duty, breach of duty, causation, and damages; all four must be established.

Standard of care is what a reasonably prudent professional with similar training and circumstances would provide.

Rhabdomyolysis warning signs: severe muscle pain, weakness, swelling, and dark urine after intense exercise; stop exercise and refer urgently.

Conscious hypoglycemia response: give 15-20 g fast-acting carbohydrate, recheck blood glucose in 15 minutes, and repeat if needed.