NCSF PT Cheat Sheet

Forms of health:

Answer explanation

1. Physical health

2. Mental health

3. Emotional health

4. Intellectual health

5. Social health

6. Environmental health

Health-related components of fitness:

Answer explanation

1. Cardiorespiratory fitness

2. Muscular fitness

3. Flexibility

4. Body composition

Performance-related components of fitness:

Answer explanation

1. Power

2. Speed

3. Agility

4. Balance

5. Coordination

Joint types:

Answer explanation

1. Fibrous

2. Cartilaginous

3. Synovial

Synovial joints:

Answer explanation

1. Plane

2. Pivot

3. Hinge

4. Condyloid

5. Saddle

6. Ball-and-socket

Contractions:

Answer explanation

1. Isotonic

2. Concentric

3. Isometric

4. Isokinetic

Anatomical planes:

Answer explanation

1. Sagittal

2. Transverse

3. Frontal

Sagittal:

Answer explanation

Left/right

Flexion/extension

Examples are deadlifts and bicep curls.

All of these movements are sagittal plane exercises, meaning you are moving in an “up and down” or “forward and backward” motion. Walking, running, squats, step-ups, bicep curls, rows, deadlifts, pull-downs, cycling, etc., are all sagittal plane movements.

Transverse:

Answer explanation

Top/bottom

Internal/external rotation

Left/right rotation

Horizontal abduction/adduction

Examples are chest flys and seated twists.

Examples of exercises in the transverse (or axial) plane include swinging a golf club or baseball bat, seated hip abduction/adduction, chest flys, seated twists, or any move that involves rotation of the torso.

Frontal:

Answer explanation

Front/back

Abduction/adduction

Eversion/inversion

Examples are side lunges and side bends.

Using the glass sheet example, imagine you lift your arms out to the sides (abduction). If there was a glass sheet, your arms would glide along it, meaning you’re moving your arms along the coronal (frontal) plane.

However, if you were to lift your arm straight in front of you, it would “break” the glass sheet, meaning you’re moving in a different body plane (the sagittal plane).

Examples include jumping jacks, side lunges, side shuffles, side bends, and lateral arm and leg raises.