- FITT-VP
- ACSM's exercise-prescription framework: Frequency, Intensity, Time, Type, Volume, Progression.
- Frequency (FITT-VP)
- How often exercise is performed — days per week.
- Intensity (FITT-VP)
- How hard exercise is — %HRR, %VO₂R, %HRmax, METs, or RPE. The most important variable for cardiorespiratory improvement.
- Time (FITT-VP)
- Duration of each session, e.g. 30–60 minutes of moderate aerobic activity.
- Type (FITT-VP)
- The mode of exercise — aerobic, resistance, flexibility, or neuromotor.
- Volume (FITT-VP)
- Total amount of exercise — Frequency × Intensity × Time (often MET-min/week).
- Progression (FITT-VP)
- Gradually increasing F, I, and/or T over time so the body keeps adapting without injury or overtraining.
- MET (metabolic equivalent)
- Ratio of working to resting metabolic rate. 1 MET ≈ 3.5 mL O₂·kg⁻¹·min⁻¹. Light <3, moderate 3–6, vigorous >6 METs.
- Karvonen method
- Target HR = (HRR × desired %intensity) + resting HR, where HRR = HRmax − resting HR.
- Heart rate reserve (HRR)
- HRmax minus resting heart rate; used by the Karvonen method to set aerobic intensity.
- VO₂ reserve (VO₂R)
- VO₂max minus resting VO₂; used to prescribe aerobic intensity more accurately than %VO₂max alone.
- ACSM aerobic recommendation
- ≥150 min/week of moderate (or ≥75 min/week vigorous) aerobic activity, or a combination.
- ACSM resistance recommendation
- Train all major muscle groups 2–3 nonconsecutive days/week.
- Moderate intensity (cardio)
- ≈ 40–59% HRR/VO₂R, 3.0–5.9 METs, RPE 12–13 on the 6–20 Borg scale.
- Vigorous intensity (cardio)
- ≈ 60–89% HRR/VO₂R, 6.0–8.7 METs, RPE 14–17 on the 6–20 Borg scale.
- Resistance reps for muscular strength
- ≤6 reps at ≥80% 1RM, 2–6 sets, 2–3 min rest.
- Resistance reps for hypertrophy
- 6–12 reps at 67–85% 1RM, 3–6 sets, 30–90 s rest.
- Resistance reps for muscular endurance
- 12+ reps at ≤67% 1RM, 2–4 sets, ≤30 s rest.
- Static stretching guideline
- Hold ~10–30 seconds, 2–3 days/week or more, to the point of mild tension.
- 1RM
- One-repetition maximum — the most weight a person can lift for a single rep; intensity is often set as a % of 1RM.
- Phosphagen (ATP-PC) system
- Fuels short, maximal effort (~0–10 s) using stored ATP and creatine phosphate; anaerobic.
- Glycolytic system
- Anaerobic system fueling high-intensity work (~30 s–2 min) from glucose/glycogen; produces lactate and the 'burn.'
- Oxidative (aerobic) system
- Uses oxygen to break down carbs and fat for sustained, lower-intensity work (2+ min).
- Concentric action
- Muscle shortens while producing force — the lifting phase of a rep.
- Eccentric action
- Muscle lengthens under load — the controlled lowering phase; main driver of muscle soreness.
- Isometric action
- Muscle produces force with no change in length — a held position like a plank.
- VO₂max
- Maximum rate the body can use oxygen during exercise — the gold-standard measure of cardiorespiratory fitness.
- Sagittal plane
- Divides body left/right; allows forward–backward movement (squat, biceps curl).
- Frontal plane
- Divides body front/back; allows side-to-side movement (lateral raise, side lunge).
- Transverse plane
- Divides body top/bottom; allows rotation (cable chop, trunk twist).
- Agonist vs. antagonist
- Agonist (prime mover) drives a movement; antagonist opposes it. In a curl, biceps = agonist, triceps = antagonist.
- Macronutrient calories
- Carbohydrate 4 cal/g, protein 4 cal/g, fat 9 cal/g; alcohol 7 cal/g (not a nutrient).
- ATP
- Adenosine triphosphate — the body's immediate energy currency, regenerated by the three energy systems.
- Lactate threshold
- The exercise intensity at which lactate accumulates faster than it can be cleared; a key marker of aerobic fitness.
- Preparticipation health screening
- ACSM's process for deciding if a client needs medical clearance — based on current activity, known CMR disease, and symptoms.
- CMR disease
- Cardiovascular, metabolic, or renal disease — the categories ACSM's screening algorithm asks about.
- PAR-Q+
- Physical Activity Readiness Questionnaire for Everyone — a self-administered screening tool that flags whether to seek medical advice.
- Medical clearance
- Approval from a physician that exercise is safe; recommended when known disease or symptoms are present, especially before moderate-to-vigorous exercise.
- Body Mass Index (BMI)
- Weight (kg) ÷ height (m)². <18.5 underweight, 18.5–24.9 normal, 25–29.9 overweight, 30+ obese. Doesn't distinguish muscle from fat.
- Normal blood pressure
- Below 120/80 mmHg. Elevated 120–129 systolic; stage 1 HTN 130–139/80–89; stage 2 ≥140/90.
- When to defer exercise testing (BP)
- Generally when resting blood pressure exceeds about 200/110 mmHg — refer for medical clearance.
- Assessment order (least → most fatiguing)
- Resting measures → body composition → cardiorespiratory → muscular strength/endurance → flexibility.
- Five health-related fitness components
- Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition.
- Sit-and-reach test
- A field test of flexibility (trunk and hamstring/lower-back flexion).
- Rockport walk test
- A 1-mile submaximal walking test used to estimate VO₂max.
- YMCA cycle ergometer test
- A submaximal cycle test that estimates VO₂max from the heart-rate response to set workloads.
- Skinfold measurement
- Estimates body-fat % by measuring subcutaneous fat at standardized sites with calipers.
- Bioelectrical impedance analysis (BIA)
- Estimates body composition from how easily a small current passes through the body; affected by hydration.
- Waist circumference
- A measure of central (abdominal) adiposity used alongside BMI to assess health risk.
- Informed consent
- A signed document explaining the purpose, risks, and benefits of testing/exercise before a client participates.
- Resting heart rate measurement
- Taken before any exertion (radial/carotid pulse or monitor) for accuracy; used in Karvonen calculations.
- Rating of Perceived Exertion (RPE)
- A subjective intensity scale — Borg 6–20 or 0–10 category-ratio — letting clients gauge effort without a monitor.
- Talk test
- A simple intensity gauge: at moderate intensity you can talk but not sing; at vigorous, only a few words.
- Transtheoretical Model (stages of change)
- Precontemplation → contemplation → preparation → action → maintenance.
- Motivational interviewing
- A client-centered coaching style using open-ended questions and reflective listening to draw out the client's own reasons for change.
- SMART goals
- Specific, Measurable, Attainable, Relevant, Time-bound objectives.
- Active listening
- Fully focusing on the client, reflecting back what they say, and avoiding interruption to build rapport.
- Intrinsic vs. extrinsic motivation
- Intrinsic comes from internal satisfaction; extrinsic from outside rewards. Build toward intrinsic for lasting change.
- Adherence strategies
- Social support, self-monitoring, realistic expectations, SMART goals, and tracking small wins.
- Exercise demonstration & cueing
- Show correct form, give clear concise cues, correct one fault at a time, and regress before progressing.
- Spotting safety
- Spot to protect the client on overhead and over-the-face lifts; communicate the plan before the set.
- Self-efficacy
- A client's belief in their ability to perform a behavior; a strong predictor of exercise adherence.
- Scope of practice (ACSM CPT)
- Screening, assessment, program design, technique coaching, and general nutrition guidance — NOT diagnosis, clinical diets, or treatment.
- Refer to a registered dietitian (RDN)
- For clinical or therapeutic meal plans and specific supplement prescriptions — outside a CPT's scope.
- Refer to a physician
- For diagnosing disease, prescribing or adjusting medication, and clearing high-risk clients.
- Refer to a physical therapist
- For treating or rehabilitating an injury — outside a CPT's scope.
- Negligence
- Failure to exercise the standard duty of care a reasonable trainer would, leading to client harm.
- Emergency action plan (EAP)
- A written, rehearsed plan for handling injuries and medical emergencies in the facility.
- Liability insurance
- Professional coverage that protects a trainer against claims arising from their services.
- ACSM CPT eligibility
- 18+, high school diploma or equivalent, and current adult CPR/AED. First aid will also be required starting 2027.
- ACSM CPT exam format
- 135 questions (120 scored + 15 unscored pilot), 150-minute seat time, multiple choice via Pearson VUE.
- ACSM CPT passing score
- A scaled score of 550 on a 200–800 scale (not a raw percentage).
- ACSM CPT recertification
- Every 3 years via 45 continuing education credits (CECs) plus current CPR/AED; ~10% of submissions are audited.
- ACSM CPT retest fee
- About $205 per additional attempt (exam fee ≈ $310 member / $410 non-member — verify at ACSM.org).
- CEC
- Continuing Education Credit — earned to maintain the ACSM credential across the recertification cycle.
- Accrediting body for ACSM CPT
- The certification is accredited by the NCCA (National Commission for Certifying Agencies).
- Pregnancy exercise precaution
- Avoid supine positions after the first trimester; monitor intensity (talk test/RPE), stay hydrated and cool.
- Older-adult programming
- Add balance/neuromotor work, start at lower intensity, progress slowly, and emphasize functional movement.
- Hypertension exercise precaution
- Emphasize aerobic work; avoid heavy isometrics and the Valsalva maneuver; medications may blunt heart rate.
- Type 2 diabetes precaution
- Watch for hypoglycemia, inspect feet, combine aerobic + resistance, and keep timing/intensity consistent.
- General Adaptation Syndrome (GAS)
- The body's three-stage response to training stress: alarm, resistance, exhaustion (Hans Selye).
- Specificity (SAID principle)
- Specific Adaptations to Imposed Demands — the body adapts to the exact type of stress placed on it.
- Risk stratification
- Classifying a client's relative risk for an exercise-related event so screening, clearance, and program intensity match their health status.
- ACSM exercise preparticipation screening algorithm
- Current (2015/2018) logic tree that bases medical-clearance decisions on three factors: current physical activity, presence of CMR disease, and signs/symptoms — replacing the old risk-factor counting model.
- Signs and symptoms of CMR disease
- Warning signs ACSM screens for: chest discomfort, unusual dyspnea, dizziness/syncope, orthopnea/PND, ankle edema, palpitations/tachycardia, intermittent claudication, heart murmur, unusual fatigue.
- Atherosclerotic cardiovascular disease (CVD)
- Cardiac, peripheral arterial, or cerebrovascular disease — a category that triggers medical clearance in ACSM's screening algorithm.
- Metabolic disease (screening)
- Type 1 or type 2 diabetes mellitus — a condition ACSM's preparticipation algorithm uses to decide on medical clearance.
- Renal disease (screening)
- Kidney disease such as chronic kidney disease — included with cardiovascular and metabolic disease in ACSM's screening decisions.
- Asymptomatic regular exerciser
- Per ACSM, a currently active client with no known CMR disease and no symptoms may continue moderate-to-vigorous exercise without new medical clearance.
- Sedentary client clearance
- Per ACSM, an inactive client with known CMR disease or symptoms should obtain medical clearance before starting; without disease/symptoms, light-to-moderate exercise may begin and progress gradually.
- Health history questionnaire
- A pre-exercise form gathering medical history, medications, surgeries, injuries, lifestyle, and CVD risk factors to inform screening and program design.
- Resting electrocardiogram (ECG)
- A recording of the heart's electrical activity at rest; a physician test outside a CPT's scope but useful context for clearance.
- Pulse palpation sites
- Common sites to count heart rate manually — the radial artery (wrist) and carotid artery (neck); press lightly on the carotid to avoid the baroreceptor reflex.
- Auscultation (blood pressure)
- Measuring BP by listening with a stethoscope over the brachial artery for Korotkoff sounds while deflating a cuff (sphygmomanometer).
- Korotkoff sounds
- The tapping sounds heard during BP measurement: the first sound = systolic pressure, disappearance of sound = diastolic pressure.
- Systolic vs. diastolic blood pressure
- Systolic = arterial pressure during ventricular contraction; diastolic = pressure during ventricular relaxation; expressed as systolic/diastolic in mmHg.
- Hydrostatic (underwater) weighing
- A criterion body-composition method estimating body density and fat percent from underwater body weight via water displacement.
- Air displacement plethysmography (Bod Pod)
- Estimates body composition by measuring body volume from air displacement in a sealed chamber.
- Dual-energy X-ray absorptiometry (DXA)
- A criterion method measuring bone density, fat mass, and lean mass using two X-ray energies; considered a reference standard for body composition.
- Waist-to-hip ratio (WHR)
- Waist circumference divided by hip circumference; a marker of fat distribution and cardiometabolic risk (higher ratio = greater central adiposity).
- Essential vs. storage fat
- Essential fat is required for normal physiology (≈3% men, 12% women); storage fat is adipose tissue energy reserve that can be reduced.
- YMCA bench press test
- A muscular-endurance field test counting reps performed to a metronome cadence with a fixed load (35 lb women / 80 lb men).
- Push-up test
- A muscular-endurance assessment counting max push-ups to fatigue (men in full position, women modified on knees) using standardized form.
- Curl-up (crunch) test
- A core muscular-endurance test counting controlled curl-ups to a set cadence to assess abdominal endurance.
- Estimated 1RM (submaximal prediction)
- Predicting a one-rep max from reps completed at a submaximal load using a regression equation (e.g., Brzycki/Epley), safer for novices than a true 1RM test.
- Goniometer
- An instrument that measures the angle of a joint to quantify range of motion for flexibility assessment.
- 12-minute (Cooper) run test
- A maximal field test estimating VO₂max from the distance covered in 12 minutes of running.
- Astrand-Rhyming cycle test
- A single-stage submaximal cycle ergometer protocol estimating VO₂max from steady-state heart rate at a set workload.
- Submaximal test assumptions
- Submaximal VO₂max estimation assumes a steady-state HR at each workload, a linear HR–VO₂ relationship, a similar max HR for age, and consistent mechanical efficiency.
- Test termination criteria
- Reasons to stop a fitness test: onset of angina, drop in systolic BP, excessive BP rise (e.g., >250/115), dizziness, pallor, request to stop, or equipment failure.
- Single-leg balance test
- A neuromotor/balance assessment timing how long a client maintains a single-leg stance, eyes open or closed.
- Overhead squat assessment
- A movement screen observing for compensations (knee valgus, forward lean, heel rise, arms falling) to identify mobility/stability limitations.
- Heart rate variability (HRV)
- The beat-to-beat variation in heart rate; higher HRV generally reflects better autonomic recovery and readiness to train.
- Warm-up
- 5–10 minutes of low-to-moderate aerobic and movement activity that raises body temperature, blood flow, and joint readiness before conditioning.
- Cool-down
- 5–10 minutes of decreasing-intensity activity after a session to aid venous return, prevent blood pooling, and gradually lower heart rate.
- Dynamic stretching
- Active, controlled movements that take joints through full range of motion; preferred in a warm-up to prepare for activity.
- Ballistic stretching
- Using bouncing momentum to push a joint beyond normal range; higher injury risk and generally reserved for trained, sport-specific clients.
- Proprioceptive neuromuscular facilitation (PNF)
- A flexibility technique combining contraction and relaxation (e.g., contract-relax) to gain range of motion, typically with a partner.
- ACSM flexibility recommendation
- Stretch major muscle-tendon groups ≥2–3 days/week, holding static stretches 10–30 s, 2–4 reps each, for ~60 s total per muscle.
- Neuromotor exercise training
- Balance, agility, coordination, and gait work (e.g., tai chi, balance drills) recommended 2–3 days/week, especially for older adults and fall prevention.
- Periodization
- Planned variation of training variables across time to optimize adaptation and manage fatigue while progressing toward a goal.
- Linear periodization
- A progression that gradually increases intensity while decreasing volume over successive training phases.
- Undulating (nonlinear) periodization
- Frequently varies volume and intensity (e.g., day to day or week to week) rather than in long sequential phases.
- Macrocycle, mesocycle, microcycle
- Periodization timeframes: macrocycle = full training year/goal, mesocycle = multi-week block, microcycle = ~1 week of sessions.
- Progressive overload
- Gradually increasing training stress (load, reps, sets, frequency, or density) over time to keep driving adaptation.
- Detraining (reversibility)
- Loss of fitness adaptations when training stops or is markedly reduced — 'use it or lose it.'
- Overtraining syndrome
- Performance decline and fatigue, mood disturbance, poor sleep, and frequent illness from chronic excessive training without adequate recovery.
- Repetition (rep)
- One complete cycle of an exercise movement (e.g., one full squat); reps grouped together form a set.
- Set
- A group of consecutive repetitions performed without rest before a recovery interval.
- Rest interval
- Recovery time between sets; longer (2–3 min) supports strength/power, shorter (≤30–60 s) supports endurance/hypertrophy and metabolic stress.
- Training volume (resistance)
- Total work performed, often calculated as sets × reps × load; a primary driver of hypertrophy adaptations.
- Multi-joint (compound) exercises
- Movements using multiple joints and large muscle groups (squat, deadlift, bench press); generally performed early in a session.
- Single-joint (isolation) exercises
- Movements targeting one joint/muscle group (biceps curl, leg extension); usually placed after compound lifts.
- Exercise order (resistance)
- Sequence lifts large-to-small muscle groups, multi-joint before single-joint, and higher-intensity/power moves before fatiguing accessory work.
- Circuit training
- Moving through a series of resistance stations with little rest to combine strength and cardiovascular conditioning.
- Plyometric training
- Explosive jump/throw drills using the stretch-shortening cycle to develop power; requires a strength base and adequate recovery.
- Stretch-shortening cycle
- A rapid eccentric loading immediately followed by a concentric action, storing and releasing elastic energy to boost force output.
- High-intensity interval training (HIIT)
- Alternating short bouts of vigorous-to-near-maximal effort with recovery periods; time-efficient for improving cardiorespiratory fitness.
- Continuous (steady-state) training
- Sustained aerobic exercise at a constant moderate intensity for a prolonged duration.
- Fartlek training
- 'Speed play' — continuous aerobic work with unstructured surges of higher intensity mixed into steady efforts.
- MET-minutes per week
- Volume metric multiplying activity METs by minutes performed; ACSM targets roughly 500–1000 MET-min/week for health benefits.
- Estimating caloric expenditure (METs)
- kcal/min ≈ METs × 3.5 × body mass (kg) ÷ 200; used to plan energy expenditure for weight-management programs.
- Weight-loss exercise volume
- ACSM recommends progressing toward ≥250 min/week of moderate activity for clinically meaningful weight loss, paired with reduced energy intake.
- Core stability training
- Exercises (planks, bird-dog, anti-rotation) that train the trunk to resist motion and transfer force between upper and lower body.
- Functional training
- Exercises that mimic real-life movement patterns and integrate multiple muscles/joints to improve everyday performance.
- Tabata protocol
- A HIIT format of 20 s near-maximal effort and 10 s rest repeated 8 times (~4 min); very high intensity, for conditioned clients.
- Coronary artery disease (CAD) programming
- Begin low-to-moderate intensity, monitor symptoms/HR/RPE, know meds (e.g., beta-blockers blunt HR), include warm-up/cool-down, and have an EAP.
- Asthma exercise programming
- Use a longer warm-up, keep an inhaler available, prefer humidified/warm air, and use intervals to reduce exercise-induced bronchoconstriction risk.
- Osteoporosis programming
- Emphasize weight-bearing and resistance exercise to load bone; avoid heavy spinal flexion/twisting and high-impact moves if fracture risk is high.
- Arthritis programming
- Favor low-impact aerobic, range-of-motion, and resistance work; train during low-pain periods and avoid exercising acutely inflamed joints.
- Obesity programming
- Start low-impact, progress duration before intensity, target high weekly energy expenditure, and choose joint-friendly, comfortable modes.
- Children/adolescent guidelines
- ≥60 min/day of mostly moderate-to-vigorous activity, including muscle- and bone-strengthening on ≥3 days/week; emphasize fun and proper technique.
- Postpartum exercise
- Gradually resume activity with medical clearance, rebuild pelvic-floor and core strength, watch for diastasis recti, and progress as tolerated.
- Peripheral arterial disease (PAD) programming
- Use intermittent walking to moderate claudication pain, then rest and repeat; improves pain-free walking distance over time.
- Multiple sclerosis programming
- Schedule sessions to avoid heat and fatigue, keep clients cool, allow extra rest, and monitor for symptom flares.
- Exercise in heat (precautions)
- Hydrate before/during/after, acclimatize gradually, wear light clothing, and watch for heat exhaustion/stroke signs (confusion, cessation of sweating).
- Exercise at altitude
- Reduce intensity initially, allow acclimatization, hydrate, and monitor for acute mountain sickness as oxygen availability falls.
- Valsalva maneuver
- Forced exhalation against a closed glottis during a lift; spikes blood pressure and is generally discouraged, especially for hypertensive/CVD clients.
- Mode (exercise selection)
- Choosing exercise type based on client goals, preferences, equipment, skill, and health status to maximize adherence and adaptation.
- Cardiac output
- Volume of blood the heart pumps per minute; cardiac output = heart rate × stroke volume.
- Stroke volume
- Amount of blood ejected by the left ventricle per beat; rises with endurance training, increasing cardiac output.
- Maximal heart rate estimation
- Common prediction equations include 220 − age and the more accurate 208 − (0.7 × age) (Tanaka).
- Blood pressure response to exercise
- Systolic BP rises with aerobic intensity while diastolic stays roughly stable; a failure to rise or a drop in systolic is abnormal.
- Slow-twitch (Type I) fibers
- Fatigue-resistant, aerobic muscle fibers suited to endurance and posture; high in mitochondria and capillaries.
- Fast-twitch (Type II) fibers
- Fast-contracting, powerful fibers that fatigue quickly; recruited for strength, power, and sprinting.
- Sarcomere
- The basic contractile unit of muscle, made of overlapping actin and myosin filaments between two Z-lines.
- Sliding filament theory
- Muscle contraction occurs as myosin cross-bridges pull actin filaments inward, shortening the sarcomere.
- Motor unit
- A single motor neuron and all the muscle fibers it innervates; recruiting more/larger units increases force.
- Size principle (motor unit recruitment)
- Motor units are recruited from smallest (Type I) to largest (Type II) as force demand increases.
- Excess post-exercise oxygen consumption (EPOC)
- Elevated oxygen uptake after exercise used to restore the body to rest (replenish ATP/PC, clear lactate, restore temperature); greater after intense work.
- Respiratory exchange ratio (RER)
- Ratio of CO₂ produced to O₂ consumed; ~0.7 reflects mostly fat use and ~1.0 mostly carbohydrate use as fuel.
- Cardiac muscle vs. skeletal muscle
- Cardiac muscle is involuntary, striated, and self-exciting; skeletal muscle is voluntary, striated, and attaches to bone for movement.
- Flexion vs. extension
- Flexion decreases a joint angle (bending the elbow); extension increases it (straightening the elbow).
- Abduction vs. adduction
- Abduction moves a limb away from the body's midline; adduction moves it back toward the midline.
- Pronation vs. supination
- Pronation rotates the forearm so the palm faces down/back; supination rotates it so the palm faces up/forward.
- Synergist and stabilizer muscles
- Synergists assist the prime mover in a movement; stabilizers contract to hold a joint or body segment steady.
- Core musculature
- Muscles of the trunk — rectus abdominis, transverse abdominis, internal/external obliques, erector spinae, and multifidus — that stabilize the spine.
- Tendon vs. ligament
- A tendon connects muscle to bone; a ligament connects bone to bone and stabilizes a joint.
- Open- vs. closed-kinetic-chain
- Open chain = the distal segment moves freely (leg extension); closed chain = the distal segment is fixed (squat), loading multiple joints.
- Diffusion at the muscle (a-vO₂ difference)
- Arteriovenous oxygen difference — the amount of oxygen extracted by tissues; widens with endurance training, improving oxygen use.
- Glycogen
- The stored form of glucose in muscle and liver; the primary carbohydrate fuel for moderate-to-high-intensity exercise.
- Gluconeogenesis
- Production of new glucose from non-carbohydrate sources (e.g., amino acids) to maintain blood sugar during prolonged exercise/fasting.
- Hypertrophy vs. hyperplasia
- Hypertrophy = enlargement of existing muscle fibers (main resistance-training adaptation); hyperplasia = increase in fiber number (debated in humans).
- Bone remodeling (Wolff's law)
- Bone adapts to the loads placed on it — mechanical stress from weight-bearing and resistance exercise increases bone density.
- Rapport building
- Establishing trust and connection with a client through empathy, attentiveness, and reliability to support engagement and adherence.
- Open-ended questions
- Questions that invite detailed responses ('What makes exercise hard to fit in?') rather than yes/no answers; central to motivational interviewing.
- Self-efficacy sources (Bandura)
- Beliefs in one's ability are built by mastery experiences, vicarious experience, verbal persuasion, and interpretation of physiological states.
- Outcome vs. process goals
- Outcome goals target an end result (lose 10 lb); process goals target controllable behaviors (train 3×/week) and better drive adherence.
- Decisional balance
- Weighing the perceived pros and cons of a behavior change; shifting the balance toward pros supports movement through the stages of change.
- Social cognitive theory
- Behavior results from the interaction of personal factors, behavior, and environment (reciprocal determinism), with self-efficacy as a key driver.
- Health belief model
- Behavior change depends on perceived susceptibility, severity, benefits, and barriers, plus cues to action and self-efficacy.
- Self-monitoring
- Having clients track activity, food, or progress (logs/apps) to raise awareness and reinforce behavior change.
- Relapse prevention
- Anticipating high-risk situations and planning coping strategies so a lapse doesn't become full abandonment of the program.
- Positive reinforcement
- Adding a rewarding consequence after a desired behavior to increase the likelihood it is repeated.
- Verbal, visual, and kinesthetic cues
- Teaching styles that pair concise verbal instruction, demonstration, and hands-on/positional feedback to match how a client learns best.
- Feedback (knowledge of results/performance)
- Knowledge of results = info about the outcome; knowledge of performance = info about movement quality; both guide motor learning when used appropriately.
- Exercise barriers
- Common obstacles to adherence — lack of time, low motivation, fatigue, cost, access, and low confidence — that the trainer helps problem-solve.
- Goal review and adjustment
- Periodically reassessing progress and revising goals/programs to keep them realistic, relevant, and motivating.
- Cultural competence
- Adapting communication and programming to respect a client's background, beliefs, and preferences to improve trust and outcomes.
- Active vs. passive recovery education
- Teaching clients that light activity (active recovery) can aid lactate clearance and blood flow between bouts versus complete rest.
- Hydration guidance
- General advice to drink fluids before, during, and after exercise; for most clients water suffices, with electrolytes for prolonged or intense heat exercise.
- MyPlate / Dietary Guidelines
- U.S. nutrition framework a CPT may share for general healthy eating — balancing fruits, vegetables, grains, protein, and dairy.
- Duty of care
- The legal obligation of a trainer to act with the competence and caution a reasonably prudent professional would in the same situation.
- Standard of care
- The level of skill and attention a competent CPT is expected to provide; falling below it can constitute negligence.
- Liability waiver
- A signed agreement in which a client acknowledges and assumes the inherent risks of exercise; it does not excuse trainer negligence.
- Assumption of risk
- A legal principle that a client who knowingly engages in an activity accepts its inherent dangers.
- Tort
- A civil wrong (such as negligence) causing harm, for which the injured party may seek damages.
- Confidentiality (client records)
- Keeping client health and personal information private and secure, sharing only with consent or as legally required.
- HIPAA awareness
- Health privacy regulations a trainer should respect when handling medical information, even though CPTs are usually not covered entities.
- Documentation and record-keeping
- Maintaining accurate, dated records of screenings, consents, programs, and incidents to support quality care and legal protection.
- Incident/injury report
- A written record of any accident or injury detailing what happened, the response taken, and witnesses; completed promptly after the event.
- ACSM Code of Ethics
- Professional standards requiring honesty, competence, client safety, integrity, and acting within one's scope of practice.
- Equipment maintenance and safety
- Routinely inspecting, cleaning, and servicing equipment and keeping the facility free of hazards to reduce injury and liability.
- CPR/AED certification requirement
- ACSM-CPTs must hold a current adult CPR/AED certification with a hands-on skills component to certify and recertify.
- Automated external defibrillator (AED)
- A portable device that analyzes heart rhythm and delivers a shock to treat sudden cardiac arrest; trainers should know its location and use.
- Good Samaritan law
- Legal protection for those who voluntarily provide reasonable emergency aid in good faith, reducing liability for the rescuer.
- Referral and professional network
- Maintaining relationships with physicians, RDNs, PTs, and mental-health professionals to refer clients beyond a CPT's scope.
