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 Trainer Academy Cheat Sheet NCSF

Forms of health: Type I Fiber Characteristics 1 MET = 3.5 mL of oxygen per Arteries and locations for
• Physical health - Low power output kilogram of body weight measurements
• Mental health - Fatigue resistant Macronutrients: Head and Neck
• Emotional health - Slow-twitch - Protein has 4 cals - Superficial temporal
• Intellectual health - Small fiber diameter - Carbs have 4 cals artery
• Social health - High oxidative capacity - Fat has 9 cals - Facial artery
• Environmental health - Low glycolytic capacity - Alcohol has 7 cals - Carotid artery
Health-related components of - High mitochondrial Male skinfold sites: Arm
fitness: density - Chest - Radial artery
- Cardiorespiratory fitness Type IIA Fiber Characteristics - Thigh Upper Arm
- Muscular fitness - Fatigue Resistant/Fast - Abdominal - Axillary artery
- Flexibility Twitch Female skinfold sites: - Brachial artery
- Body composition - Intermediate Power - Triceps Leg
Performance-related components Output - Thigh - Femoral artery
of fitness: - Intermediate Fiber - Suprailium - Popliteal artery
- Power Diameter BMI reference chart: - Dorsalis pedis
- Speed - Medium/High Oxidative Underweight=<18.5 DRI’s
- Balance Capacity Normal=18.5-24.9 - RDA
- Coordination - High Glycolytic Overweight=25-29.9 - AI
- Agility Capacity Grade1 obese=30-34.9 - EAR
Joint types: - Moderate Mitochondrial Grade2 obese=35-39.9 - UL
- Fibrous Density Grade3 obese=>40 Palpation sites
- Cartilaginous Type IIX Fiber Characteristics APMHR = 220 – age - Brachial
- Synovial - Fast Fatigue/Fast Twitch Target heart rate = APMHR X - Carotid
Synovial joints: - High Power Output exercise intensity - Radial
- Plane - Large Fiber Diameter Sets/Reps for resistance training - Temporal
- Pivot - High Glycolytic exercise types, general rules, more Primary resistance training goals:
- Hinge Capacity or less - Muscular endurance
- Condyloid - Low Oxidative Capacity - Strength <6 reps for 2-6 - Hypertrophy
- Saddle - Low Mitochondrial sets - Muscular strength
- Ball-and-socket Density - Single effort power 1-2 - Muscular power
Contractions -Muscle spindles: reps for 3-5 sets Girth Measurement Sites:
Isotonic - Changes in length - Multiple effort power 3-5 - Chest
Concentric - Stretch reflex reps for 3-5 sets - Right upper arm
Isometric - Causes contractions - Hypertrophy 6-12 reps - Right forearm
Isokinetic -Golgi tendons: for 3-6 sets - Waist
Anatomical Planes: - Causes muscle relaxation - Muscular endurance >12 - Hips
- Sagittal: left/right, - Attaches to tendons reps for 2-3 sets - Right Thigh
Flexion/extension - Senses changes in muscle Resistance Training Load - Right Calf
- Transverse: tension - Strength >85% 1RM RPE Scale
top/bottom, Normal BP = syst < 120, diast <80 - Power single effort 80- 6-20 or 1-10
internal/external rot., Prehypertension = syst of 120-139, 90% 1RM Essential Amino Acids
left/right rot., horizontal diast. 80-89 - Power multiple effort 75- - Leucine
abd/add Stage 1 hyper = syst 140-159, diast 85% 1RM - Isoleucine
- Frontal: front/back, 90-99 - Hypertrophy 67-85% - Valine
abd/add, Stage 2 hyper = syst > 160, Diast > 1RM - Lysine
eversion/inversion 100 - Muscular endurance - Tryptophan
Factors affecting flexibility Weight Gain <67% 1RM - Threonine
- Joint structure 350-700 cals per day surplus Five parts of the spinal column: - Methionine
- Muscle/connective tissue Weight Loss - Cervical curve=7 - Phenylalanine
- Hyperlaxity 500 – 1000 cals daily deficit vertebrae - Histidine
- Age Layers of connective tissue - Thoracic curve=12 Kinetic Chain Checkpoints
- Sex 1. Epimysium vertebrae 1. Foot and ankle
- Temperature 2. Perimysium - Lumbar curve=5 2. Knee
- Activity level 3. Endomysium vertebrae 3. Lumbo-pelvic-hip
- Resistance training - Sacrum=5 fused complex
vertebrae 4. Shoulders
- Coccyx=5 fused 5. Cervical Spine and Head
vertebrae