NSCA CSPS cheat sheet

PAR-Q+ is a self-screening tool; a 'yes' answer requires completing follow-up pages and may require medical clearance before exercise.

ACSM absolute contraindications to exercise include resting SBP >200 mmHg or DBP >110 mmHg, unstable angina, uncontrolled arrhythmia, and acute heart failure.

BMI = body mass (kg) / height (m)^2; waist circumference risk is increased at >102 cm (40 in) in men and >88 cm (35 in) in women.

Blood pressure categories: normal <120/<80 mmHg; elevated 120–129/<80; stage 1 130–139 or 80–89; stage 2 ≥140 or ≥90.

Estimated HRmax = 208 − (0.7 × age); heart rate reserve (HRR) = HRmax − resting HR.

Karvonen target HR = (HRR × intensity fraction) + resting HR.

Timed Up and Go ≥12 seconds suggests increased fall risk in older adults and warrants further assessment.

Diabetes screening thresholds include HbA1c ≥6.5%, fasting plasma glucose ≥126 mg/dL, or 2-hour OGTT glucose ≥200 mg/dL.

General aerobic prescription for most special populations: 3–5 days/week, 40–80% HRR (or 55–90% HRmax), 20–60 minutes/session.

Resistance training for most chronic conditions: 2–3 nonconsecutive days/week, 1–3 sets of 8–12 repetitions at moderate intensity.

Hypertension: emphasize aerobic exercise 3–7 days/week at moderate intensity; avoid heavy Valsalva and high-intensity resistance.

Type 2 diabetes: exercise most days; postpone if glucose <70 mg/dL or >300 mg/dL, or >250 mg/dL with ketones.

COPD: use interval aerobic training and pursed-lip breathing; supplemental oxygen may be needed to maintain SpO2.

Osteoporosis: include weight-bearing and resistance exercise; avoid spinal flexion, twisting, and high-impact loads in severe disease.

Older adults: include balance training 2–3 days/week and resistance training at least 2 days/week.

Pregnancy: accumulate 150 minutes/week of moderate-intensity aerobic activity; avoid prolonged supine exercise after the first trimester.

During barbell bench press, spot at the wrists; never spot Olympic lifts such as power cleans.

Teach clients to exhale during the concentric phase and inhale during the eccentric phase; avoid breath holding with hypertension.

In squats and lunges, keep knees tracking over the toes and avoid dynamic knee valgus.

Deadlift setup: bar close to shins, neutral spine, shoulders slightly ahead of bar, hips and shoulders rise together.

2-for-2 rule: if a client performs 2 extra repetitions over the prescription in the last set for 2 consecutive sessions, increase load by 2–10%.

Warm-up should last 5–10 minutes and include low-intensity aerobic activity and dynamic movements; cool-down should restore HR toward resting.

Use external focus cues and demonstrations for motor learning; progress from simple to complex and part to whole.

Weight loss: a 500–750 kcal/day deficit generally produces 0.5–0.75 kg (1–1.5 lb) loss per week.

Protein intake for weight management in special populations is often 1.2–1.6 g/kg/day; older adults may need at least 1.0–1.2 g/kg/day.

DASH eating pattern is recommended for hypertension and emphasizes fruits, vegetables, low-fat dairy, and reduced sodium.

Sodium intake should be <2,300 mg/day; <1,500 mg/day is ideal for hypertension.

Fiber recommendation is 25–38 g/day from foods such as whole grains, legumes, fruits, and vegetables.

Transtheoretical stages: precontemplation, contemplation, preparation, action, maintenance.

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

Scope of practice: refer nutrition counseling to a registered dietitian and medical clearance or diagnosis to a physician.

SOAP documentation format: Subjective, Objective, Assessment, Plan.

Emergency action plan: check responsiveness, call 911, start CPR, and use an AED as soon as available.

For suspected musculoskeletal injury, use protection, rest, ice, compression, and elevation (PRICE).

Hypoglycemia signs include shakiness, sweating, confusion, and hunger; give 15 g of fast-acting carbohydrate and recheck in 15 minutes.

Exertional heat stroke is an emergency: cool rapidly, call 911, and do not delay transport.

HIPAA requires protecting client health information and sharing it only for treatment, payment, or operations with authorization.