TSAC-F cheat sheet

ATP-PC system fuels maximal efforts up to ~10 s; glycolysis dominates ~30 s to 2 min; oxidative metabolism dominates beyond ~2 min.

Henneman size principle: motor units are recruited from low- to high-threshold as force demand increases, so heavy loads are required to recruit Type II units.

Concentric force is highest at slow shortening velocities and falls as velocity rises; eccentric actions can produce roughly 1.2-1.6 times the force of isometric actions.

Length-tension relationship: peak force occurs at resting sarcomere length where actin-myosin overlap is optimal, declining with over-shortening or overstretching.

Cardiac output (Q) = heart rate x stroke volume; oxygen consumption VO2 = Q x arteriovenous oxygen difference.

Fiber continuum: Type I (slow, oxidative, fatigue-resistant) to Type IIa (fast, oxidative-glycolytic) to Type IIx (fast, glycolytic, rapidly fatigable).

Strength gains in the first 4-8 weeks are primarily neural: increased motor unit recruitment, rate coding, and intermuscular coordination.

Bone, tendon, and ligament remodeling lags behind muscle hypertrophy, requiring weeks to months of progressive loading to adapt.

1RM percentage table: 100%=1 rep, 95%=2, 93%=3, 90%=4, 87%=5, 85%=6, 83%=7, 80%=8, 77%=9, 75%=10, 70%=11, 67%=12, 65%=15.

Rest intervals: 2-5 min for maximal strength and power (loads at or above 85% 1RM), 30 s to 1.5 min for hypertrophy, 30 s or less for muscular endurance.

Novice load progression: about 2-5 lb for upper-body exercises and 5-10 lb for lower-body exercises when the target rep range is exceeded.

2-for-2 rule: if a trainee fails to progress in load or reps on two consecutive sessions for an exercise, reduce the load and rebuild.

Plyometric volume per session: 80-100 foot contacts for beginners, 120-140 for intermediate, 140-200 for advanced.

Power loading: about 30-60% 1RM for velocity-based power exercises and about 75-85% 1RM for strength-power Olympic-derivative lifts.

Taper: reduce weekly volume by 40-60% while keeping intensity and frequency, typically for 1-3 weeks before a key event.

Frequency: train each major muscle group 2-3 days per week, with at least 48 hours between sessions that stress the same area.

Periodization models: linear periodization raises intensity while lowering volume over time; undulating periodization varies volume and intensity daily or weekly.

Bench press spotting: use an alternating grip on the bar with hands close but not touching; for dumbbell presses, spot at the lifter's wrists.

The Valsalva maneuver raises intrathoracic pressure and blood pressure; avoid or modify it for trainees with hypertension or cardiovascular disease.

Deadlift setup: bar over the midfoot, shoulders slightly ahead of the bar, hips and shoulders rising together, bar kept in contact with the legs.

Power clean: explosive triple extension of ankles, knees, and hips, followed by a pull under the bar and a catch in a quarter squat with elbows high.

Squat: knees track over the toes in line with the feet, heels stay down, spine stays neutral, and knee valgus collapse is avoided.

Plyometric landing: soft landing on the balls of the feet, hips back, knees over toes; depth jumps absorb force for 3-5 seconds.

Bench press five-point contact: head, upper back, and buttocks on the bench plus both feet flat on the floor.

Agility and deceleration: lower the center of mass, shorten the stride, widen the base of support, and lean away from the intended cut.

Body mass loss of about 2% from sweating impairs endurance, power, and cognition; replace fluids with electrolytes during prolonged heat exposure.

Heat acclimation: 7-14 days of progressive heat exposure produces plasma volume expansion, earlier sweat onset, and a lower core temperature during exertion.

Sleep: adults need 7-9 hours per night; chronic restriction raises injury risk and degrades reaction time and decision-making.

Cardiovascular events, particularly sudden cardiac death, are the leading cause of on-duty firefighter fatalities.

Acute:chronic workload ratio = 7-day training load divided by the 28-day average load; values above roughly 1.5 are associated with increased injury risk.

Protein intake of about 1.4-2.0 g/kg of body mass per day supports recovery and maintenance during heavy tactical training.

Pre-participation screening tools such as the PAR-Q identify individuals who need medical clearance before starting or progressing physical activity.

Night and rotating shifts disrupt circadian rhythms; fatigue countermeasures include strategic napping, caffeine timing, and scheduled recovery days.