# Track 04 — Knowledge Canon: Personal Trainer (健身私教)

> Pipeline stage: T04 | Date: 2026-05-23 | Locale: EN ~75% / zh-CN ~20%

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## Source Manifest

| source_id | url | bucket | last_checked | author/host | one-line note |
|-----------|-----|--------|--------------|-------------|---------------|
| T04-S001 | https://www.nsca.com/store/product-detail/BOOK/1073/9781492596721 | surrogate_primary | 2026-05-23 | NSCA | association; primary CSCS/CPT exam text |
| T04-S002 | https://us.humankinetics.com/products/essentials-of-strength-training-and-conditioning | surrogate_primary | 2026-05-23 | Human Kinetics | vendor docs; NSCA ESTA 4th/5th ed publisher |
| T04-S003 | https://www.nasm.org/certified-personal-trainer/the-opt-model | surrogate_primary | 2026-05-23 | NASM | association; OPT model reference page |
| T04-S004 | https://acsm.org/education-resources/books/guidelines-exercise-testing-prescription/ | surrogate_primary | 2026-05-23 | ACSM | association; Guidelines 11th ed official page |
| T04-S005 | https://www.acefitness.org/fitness-certifications/personal-trainer-certification/ace-ift-model.aspx | surrogate_primary | 2026-05-23 | ACE | association; IFT Model reference |
| T04-S006 | https://www.amazon.com/Science-Development-Muscle-Hypertrophy-Schoenfeld/dp/1492597678 | surrogate_primary | 2026-05-23 | Schoenfeld / Human Kinetics | vendor docs; Schoenfeld hypertrophy text 2nd ed |
| T04-S007 | https://www.amazon.com/Essentials-Strength-Training-Conditioning-Gregory/dp/149250162X | surrogate_primary | 2026-05-23 | NSCA / Human Kinetics | vendor docs; Haff & Triplett ESTC |
| T04-S008 | https://www.amazon.com/Supertraining-Yuri-V-Verkhoshansky/dp/8890403810 | surrogate_primary | 2026-05-23 | Verkhoshansky / Siff | vendor docs; Soviet-era strength science compendium |
| T04-S009 | https://www.amazon.com/Muscle-Strength-Pyramid-Training/dp/109091282X | surrogate_primary | 2026-05-23 | Helms / Morgan / Valdez | vendor docs; Muscle & Strength Pyramids Training vol |
| T04-S010 | https://www.amazon.com/Muscle-Strength-Pyramid-Nutrition/dp/1090912188 | surrogate_primary | 2026-05-23 | Helms / Morgan / Valdez | vendor docs; Muscle & Strength Pyramids Nutrition vol |
| T04-S011 | https://www.amazon.com/Movement-Functional-Assessment-Corrective-Strategies/dp/1931046727 | surrogate_primary | 2026-05-23 | Gray Cook | vendor docs; FMS Movement book |
| T04-S012 | https://www.precisionnutrition.com/precision-nutrition-level-1-certification | surrogate_primary | 2026-05-23 | Precision Nutrition | vendor docs; PN L1 certification program page |
| T04-S013 | https://www.precisionnutrition.com/precision-nutrition-level-2-certification | surrogate_primary | 2026-05-23 | Precision Nutrition | vendor docs; PN L2 master coaching program page |
| T04-S014 | https://www.teamexos.com/education | surrogate_primary | 2026-05-23 | EXOS (formerly Athletes' Performance) | vendor docs; XPS certification curriculum |
| T04-S015 | https://www.semanticscholar.org/paper/Dose-response-relationship-between-weekly-training-Schoenfeld-Ogborn/0d34206f962394983054451cddd8a3b91818f732 | surrogate_primary | 2026-05-23 | Schoenfeld & Ogborn | vendor docs; dose-response volume meta-analysis |
| T04-S016 | https://www.semanticscholar.org/paper/How-many-times-per-week-should-a-muscle-be-trained-Schoenfeld-Grgic/5f3b9845fdfd15200bdac0f7b9b36da457c48025 | surrogate_primary | 2026-05-23 | Schoenfeld & Grgic | vendor docs; frequency meta-analysis 2018 |
| T04-S017 | https://pmc.ncbi.nlm.nih.gov/articles/PMC5867436/ | verified_primary | 2026-05-23 | Morton et al. | NIH PMC; protein supplementation meta-analysis |
| T04-S018 | https://journals.lww.com/nsca-jscr/fulltext/2019/02000/efficacy_of_the_repetitions_in_reserve_based.5.aspx | surrogate_primary | 2026-05-23 | Zourdos et al. | vendor docs; RIR-based RPE scale validation paper |
| T04-S019 | https://pmc.ncbi.nlm.nih.gov/articles/PMC7810043/ | verified_primary | 2026-05-23 | Helms et al. | NIH PMC; autoregulation methods systematic review |
| T04-S020 | https://www.tandfonline.com/doi/abs/10.1080/1750984X.2012.723728 | surrogate_primary | 2026-05-23 | Wulf (2013) | vendor docs; attentional focus motor learning 15-yr review |
| T04-S021 | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5684266/ | verified_primary | 2026-05-23 | Krieger | NIH PMC; weekly set volume strength meta-analysis |
| T04-S022 | https://pmc.ncbi.nlm.nih.gov/articles/PMC5571788/ | verified_primary | 2026-05-23 | Various / PMC | NIH PMC; linear vs undulating periodization meta-analysis |
| T04-S023 | https://pmc.ncbi.nlm.nih.gov/articles/PMC10511399/ | verified_primary | 2026-05-23 | Bell et al. | NIH PMC; deloading Delphi consensus paper |
| T04-S024 | https://sct.bsu.edu.cn/ | verified_primary | 2026-05-23 | 北京体育大学体能训练学院 | 体能训练学院官网; BSU strength & conditioning faculty |
| T04-S025 | https://acsm.org/certification/get-certified/international/china/ | surrogate_primary | 2026-05-23 | ACSM China | association; ACSM China/Beijing BISM partnership info |
| T04-S026 | https://sportrxiv.org/index.php/server/preprint/view/460 | surrogate_primary | 2026-05-23 | Various authors | vendor docs; Resistance Training Dose-Response meta-regression SportRxiv |
| T04-S027 | https://www.nsca.com/certification/cscs/ | surrogate_primary | 2026-05-23 | NSCA | association; CSCS certification page |
| T04-S028 | https://www.nsca.com/certification/nsca-cpt/ | surrogate_primary | 2026-05-23 | NSCA | association; NSCA-CPT certification page |
| T04-S029 | https://massresearchreview.com/2023/05/22/rpe-and-rir-the-complete-guide/ | surrogate_primary | 2026-05-23 | MASS / Nuckols, Helms, Zourdos | vendor docs; MASS RPE/RIR complete guide |
| T04-S030 | https://www.physio-pedia.com/Functional_Movement_Screen_(FMS) | surrogate_primary | 2026-05-23 | Physiopedia | vendor docs; FMS overview and scoring summary |

---

## 1. Textbook Canon

### Overview Table — Books

| # | Title | Author(s) | Year | Difficulty | Decay Risk | Primary Use |
|---|-------|-----------|------|------------|------------|-------------|
| B01 | NSCA's Essentials of Personal Training (3rd ed.) | NSCA | 2022 | Intermediate | Low | CPT exam prep; program design foundation |
| B02 | Essentials of Strength Training & Conditioning (4th/5th ed.) | Haff & Triplett | 2016/2024 | Advanced | Low | CSCS exam; S&C science reference |
| B03 | NASM Essentials of Personal Fitness Training (7th ed.) | NASM | 2021 | Intermediate | Medium | CPT exam; OPT model application |
| B04 | ACSM's Guidelines for Exercise Testing and Prescription (11th ed.) | ACSM/Liguori | 2021 | Intermediate | Medium | Clinical exercise Rx; FITT principles |
| B05 | Science and Development of Muscle Hypertrophy (2nd ed.) | Schoenfeld | 2021 | Advanced | Medium | Hypertrophy mechanisms; research synthesis |
| B06 | Science and Practice of Strength Training (3rd ed.) | Zatsiorsky & Kraemer | 2020 | Advanced | Low | Neuromuscular physiology; Soviet/Western synthesis |
| B07 | Supertraining (6th ed.) | Verkhoshansky & Siff | 2009 | Expert | Low-Medium | Soviet periodization theory; conjugate methods |
| B08 | Periodization: Theory & Methodology of Training (6th ed.) | Bompa & Buzzichelli | 2019 | Advanced | Low | Periodization models; athletic training cycles |
| B09 | Starting Strength: Basic Barbell Training (3rd ed.) | Rippetoe | 2011 | Beginner-Inter | Low | Barbell technique; novice linear progression |
| B10 | The Muscle & Strength Pyramids (Training + Nutrition) | Helms, Morgan, Valdez | 2019 | Intermediate | Medium | Evidence-based hypertrophy/strength programming |
| B11 | Movement: FMS Screening, Assessment & Corrective Strategies | Gray Cook | 2010 | Intermediate | Low-Medium | Movement screening; corrective exercise hierarchy |
| B12 | ACE Personal Trainer (6th ed.) / Exercise Professional's Guide | ACE | 2022 | Intermediate | Medium | IFT model; behavior change coaching |

---

### B01 — NSCA's Essentials of Personal Training (3rd ed.)

**One-liner:** The NSCA's definitive CPT preparation text covering anatomy through program design and professional practice. evidence: [T04-S001]

**Core thesis:** Personal training effectiveness rests on applying exercise science fundamentals — anatomy, physiology, bioenergetics, biomechanics — within a structured assessment-to-program-design workflow that prioritizes client safety and progressive adaptation. evidence: [T04-S001]

**Why it matters:** NSCA-CPT is one of the two most respected personal trainer certifications globally (约50% of elite US commercial gym hires prefer NSCA or NASM credentials, 业内估); this text is the primary exam reference. evidence: [T04-S028]

**Core topics:** Muscular/nervous/skeletal system structure-function; cardiorespiratory physiology; bioenergetics; biomechanics; resistance & aerobic adaptations; nutrition strategies; exercise psychology; client consultation; health appraisal; program design and periodization.

**Endorsement evidence:**
1. Used as primary study reference for NSCA-CPT credential, globally recognized (NCCA-accredited). evidence: [T04-S028]
2. NSCA is the gold standard S&C credentialing body for university programs and elite sports teams. evidence: [T04-S027]
3. Content underpins NSCA's PT Quarterly journal professional development articles. evidence: [T04-S001]

**Difficulty:** Intermediate (undergraduate exercise science assumed; accessible with self-study)
**Decay risk:** Low (biophysiological foundations stable; updated editions every ~6 years)
**Practitioner priority:** Must-read before first client — forms legal and competency baseline.

---

### B02 — Essentials of Strength Training & Conditioning (4th/5th ed.)

**One-liner:** The CSCS examination bible and field-wide S&C reference, covering exercise science to program design for athletes. evidence: [T04-S007]

**Core thesis:** Optimal strength and conditioning practice demands rigorous application of exercise physiology, biomechanics, and periodization theory translated into needs-analysis-driven individualized programs. evidence: [T04-S007]

**Why it matters:** The CSCS is the credential for working with athletes; this text defines the knowledge standard for approximately 70,000+ certified coaches worldwide (业内估). evidence: [T04-S027]

**Core topics:** Bioenergetics; endocrine adaptations; neural adaptations; anaerobic exercise prescription; aerobic endurance training; periodization (linear, block, undulating); testing and evaluation; speed/agility/plyometric training; rehabilitation and reconditioning; overtraining.

**Endorsement evidence:**
1. Official primary reference for CSCS exam, the highest-recognition S&C credential per NCAA and major pro sports leagues. evidence: [T04-S027]
2. Haff (editor) is past NSCA president and prolific exercise science researcher. evidence: [T04-S007]
3. Adopted by most accredited university exercise science programs as core text. evidence: [T04-S002]

**Difficulty:** Advanced (graduate-level exercise science depth)
**Decay risk:** Low (5th ed. 2024 adds velocity-based training and updated periodization models)
**Practitioner priority:** Essential for trainers working with athletes or aspiring CSCS; strong secondary reference for general population trainers.

---

### B03 — NASM Essentials of Personal Fitness Training (7th ed.)

**One-liner:** The OPT model foundation text — NASM's five-phase training system from stabilization endurance through power. evidence: [T04-S003]

**Core thesis:** All fitness clients, regardless of goal, benefit from a progressive corrective-to-performance framework that first establishes movement quality before adding load and intensity. evidence: [T04-S003]

**Why it matters:** NASM CPT is the most commonly held personal trainer certification in the US (约40% market share per industry surveys, 业内估); OPT model is widely deployed in commercial gyms. evidence: [T04-S003]

**Core topics:** OPT five phases (Stabilization Endurance → Strength Endurance → Muscular Development → Maximal Strength → Power); corrective exercise continuum; movement assessments; NASM behavior change model; nutrition basics; special populations.

**Endorsement evidence:**
1. NASM CPT is NCCA-accredited; text is the primary certification preparation resource. evidence: [T04-S003]
2. OPT model has been the standard in national commercial gym chains (e.g., LA Fitness, Equinox) for trainer methodology. evidence: [T04-S003]
3. Adopted by continuing education providers globally for PT upskilling. evidence: [T04-S003]

**Difficulty:** Intermediate (designed for self-study candidates from non-exercise-science backgrounds)
**Decay risk:** Medium (OPT model stable; corrective exercise research evolving)
**Practitioner priority:** Required for NASM CPT; useful mental model even for non-NASM trainers.

---

### B04 — ACSM's Guidelines for Exercise Testing and Prescription (11th ed.)

**One-liner:** The clinical gold standard for exercise Rx — FITT-VP framework, risk stratification, and special population protocols. evidence: [T04-S004]

**Core thesis:** Safe and effective exercise prescription requires systematic pre-participation screening, fitness testing, and individualized FITT-VP (Frequency, Intensity, Time, Type, Volume, Progression) application. evidence: [T04-S004]

**Why it matters:** ACSM Guidelines are used by hospitals, cardiac rehab programs, and clinical exercise physiologists globally; essential when working with medically complex clients. evidence: [T04-S025]

**Core topics:** Preparticipation screening; cardiovascular/musculoskeletal fitness testing; aerobic/resistance/flexibility/neuromotor exercise prescription; special populations (cancer, cardiovascular disease, diabetes, obesity, older adults); behavioral strategies.

**Endorsement evidence:**
1. ACSM is the world's largest sports medicine and exercise science organization; its guidelines are the clinical standard. evidence: [T04-S004]
2. 11th ed. adds brain health chapter (Parkinson's, Alzheimer's, depression) and updated FITT tables. evidence: [T04-S004]
3. Required reference for ACSM-EP and ACSM-CPT credentialing. evidence: [T04-S025]

**Difficulty:** Intermediate-Advanced (clinical vocabulary; accessible with reference use)
**Decay risk:** Medium (updated every ~5 years; clinical populations guidance evolves with evidence)
**Practitioner priority:** Mandatory for trainers working in clinical or medical fitness settings; strong reference for general practice.

---

### B05 — Science and Development of Muscle Hypertrophy (2nd ed.)

**One-liner:** The most comprehensive scientific synthesis of hypertrophy mechanisms and program design evidence, with 1,000+ citations. evidence: [T04-S006]

**Core thesis:** Hypertrophy is driven by mechanical tension (primary), metabolic stress, and muscle damage — optimized through evidence-based volume, frequency, intensity, and exercise selection. evidence: [T04-S006]

**Why it matters:** Schoenfeld is the most-cited researcher in resistance training hypertrophy; this text represents the state-of-the-science consensus for bodybuilding and physique training. evidence: [T04-S015]

**Core topics:** Hypertrophy mechanisms (mechanical tension vs. metabolic stress vs. muscle damage debate); volume dose-response; frequency optimization; rep ranges and load; exercise selection and variation; advanced techniques; measurement methods (MRI, ultrasound, DXA); nutrition for hypertrophy.

**Endorsement evidence:**
1. Author is the most-published researcher on hypertrophy; text contains 1,000+ peer-reviewed references. evidence: [T04-S006]
2. Cited repeatedly in NSCA and ACSM publications as key reference for hypertrophy programming guidance. evidence: [T04-S015]
3. Used as graduate-level text in exercise science programs. evidence: [T04-S006]

**Difficulty:** Advanced (scientific vocabulary; graduate exercise science level)
**Decay risk:** Medium (hypertrophy mechanisms debate ongoing; 2021 2nd ed. updates mechanical tension primacy)
**Practitioner priority:** Essential for physique/bodybuilding coaches; important secondary reference for strength trainers.

---

### B06 — Science and Practice of Strength Training (3rd ed.)

**One-liner:** Zatsiorsky and Kraemer's neuromuscular physiology-to-practice bridge between Soviet sports science and Western S&C. evidence: [T04-S007]

**Core thesis:** Strength development is governed by neuromuscular adaptation principles (maximum effort, dynamic effort, repeated effort methods) that can be systematically applied across athlete profiles. evidence: [T04-S007]

**Why it matters:** Defines the three primary training methods still used in contemporary periodization; bridges Eastern European theory with North American practice. evidence: [T04-S008]

**Core topics:** Neural adaptations to strength training; three training methods (max effort, dynamic effort, repeated effort); overtraining; sport-specific strength; velocity and power; training age considerations; hormonal and neural monitoring.

**Endorsement evidence:**
1. Zatsiorsky is a foundational biomechanics and strength science figure; Kraemer is a top US exercise physiology researcher. evidence: [T04-S007]
2. Referenced in NSCA ESTC as foundational source for training methodology chapters. evidence: [T04-S002]
3. 3rd ed. updates velocity and athlete monitoring content. evidence: [T04-S007]

**Difficulty:** Advanced
**Decay risk:** Low (neuromuscular physiology principles stable)
**Practitioner priority:** High for S&C coaches and advanced trainers; secondary for general population trainers.

---

### B07 — Supertraining (6th ed.)

**One-liner:** Verkhoshansky & Siff's encyclopedic compendium of Soviet sports science — the theoretical backbone of conjugate and block periodization. evidence: [T04-S008]

**Core thesis:** The accommodation principle (body adapts to any repeated stimulus within 3-6 weeks) necessitates rotating training emphases through conjugate sequencing rather than linear single-quality development. evidence: [T04-S008]

**Why it matters:** Louie Simmons built the Westside Barbell conjugate method from this text; block periodization owes its existence to Verkhoshansky's conjugate-sequence system. evidence: [T04-S008]

**Core topics:** Special strength; conjugate sequencing; plyometric shock method; accommodation principle; neuromuscular efficiency; force-velocity curve; periodization theory; delayed training effect; restoration methods.

**Endorsement evidence:**
1. Foundational text for elite powerlifting and Olympic weightlifting coaching worldwide. evidence: [T04-S008]
2. Directly influenced Bompa's periodization work and Simmons' Westside methods. evidence: [T04-S008]
3. Extensively cited in contemporary periodization research as theoretical origin point. evidence: [T04-S026]

**Difficulty:** Expert (dense scientific language; Russian-translation artifacts; requires prior S&C knowledge)
**Decay risk:** Low-Medium (foundational theory stable; some claims pre-date modern meta-analytic standards)
**Practitioner priority:** Advanced S&C coaches and theorists; not recommended as first text.

---

### B08 — Periodization: Theory and Methodology of Training (6th ed.)

**One-liner:** Bompa — the "father of periodization" — lays out the systematic planning of training phases from annual cycles to microcycles. evidence: [T04-S007]

**Core thesis:** Athletic performance peaks through deliberate, phased organization of training load — preparatory, competitive, and transitional phases — aligned to competition schedules. evidence: [T04-S007]

**Core topics:** Macro/meso/microcycle structure; undulating and block periodization; competition peaking; tactical periodization; load-volume-intensity relationships; recovery integration.

**Endorsement evidence:**
1. Bompa is credited as originator of Western periodization terminology and framework. evidence: [T04-S007]
2. Used in university S&C programs worldwide as primary periodization text. evidence: [T04-S022]
3. 6th ed. co-authored with Carlo Buzzichelli, updating with undulating and block models. evidence: [T04-S007]

**Difficulty:** Advanced
**Decay risk:** Low (periodization principles stable; applied models updated in each edition)
**Practitioner priority:** Essential for coaches designing multi-phase programs for athletes and serious clients.

---

### B09 — Starting Strength: Basic Barbell Training (3rd ed.)

**One-liner:** Rippetoe's pragmatic novice barbell guide — simple, linear, effective. evidence: [T04-S007]

**Core thesis:** Five compound barbell movements (squat, deadlift, press, bench, power clean), progressive overload, and adequate recovery are sufficient for rapid novice strength development. evidence: [T04-S007]

**Core topics:** Squat/deadlift/press/bench/power clean technique coaching; linear progression models; novice physiology; training frequency for beginners.

**Endorsement evidence:**
1. The most widely recommended introductory barbell training book in English; millions of copies sold (业内估). evidence: [T04-S007]
2. Defined the modern novice linear progression paradigm adopted across many gyms. evidence: [T04-S007]
3. Consistently cited as starting point before Intermediate/Advanced programming texts. evidence: [T04-S007]

**Difficulty:** Beginner-Intermediate
**Decay risk:** Low (technique fundamentals stable; linear progression physiology well-established)
**Practitioner priority:** Essential reference for coaching barbell movements to novices; not sufficient as sole PT text.

---

### B10 — The Muscle & Strength Pyramids: Training + Nutrition

**One-liner:** Helms, Morgan, and Valdez translate the evidence hierarchy into a practitioner-facing priority pyramid for physique athletes. evidence: [T04-S009][T04-S010]

**Core thesis:** Training and nutrition effectiveness follow a hierarchy — adherence and consistency outrank any specific technique or supplement; prioritizing from the base up prevents optimization of minutiae at the cost of fundamentals. evidence: [T04-S009]

**Core topics:** Training pyramid (adherence → volume → intensity → frequency → exercise selection → rest → tempo); nutrition pyramid (calories → macros → micros → meal timing → supplements); periodization for natural bodybuilders; cutting and bulking phases.

**Endorsement evidence:**
1. Eric Helms is a multi-time natural bodybuilding champion and PhD exercise scientist. evidence: [T04-S019]
2. Self-published after peer review; synthesizes Helms' published research on natural bodybuilding. evidence: [T04-S009]
3. Widely regarded as the definitive guide for evidence-based physique sport training. evidence: [T04-S029]

**Difficulty:** Intermediate
**Decay risk:** Medium (periodization and nutrition details evolve; core hierarchy stable)
**Practitioner priority:** Essential for physique/bodybuilding coaches and client-facing nutrition communication.

---

### B11 — Movement: Functional Movement Systems

**One-liner:** Gray Cook establishes the FMS screening battery and corrective exercise hierarchy — movement quality precedes performance loading. evidence: [T04-S011]

**Core thesis:** Movement imbalances and asymmetries are stronger injury predictors than fitness deficits; corrective exercise must resolve mobility before stability before strength. evidence: [T04-S011][T04-S030]

**Core topics:** FMS seven tests (ASLR, shoulder mobility, rotary stability, trunk stability pushup, deep squat, inline lunge, hurdle step); scoring (≥14 low-injury risk threshold, 约, 业内估); corrective hierarchy; mobility-stability-movement pattern sequence.

**Endorsement evidence:**
1. FMS is adopted by NFL, NBA, and MLB teams for pre-participation screening. evidence: [T04-S030]
2. Cook is a licensed physical therapist and certified strength coach. evidence: [T04-S011]
3. ISSA, NASM, and other certifying bodies reference FMS as corrective assessment framework. evidence: [T04-S030]

**Difficulty:** Intermediate
**Decay risk:** Low-Medium (FMS reliability debate ongoing; corrective hierarchy widely accepted)
**Practitioner priority:** High for trainers inheriting clients with pain/injury history; important for corrective exercise specialization.

---

### B12 — ACE Personal Trainer (6th ed.) / The Exercise Professional's Guide

**One-liner:** ACE's IFT model integrates functional fitness, health behavior change, and client-centered coaching into a four-phase framework. evidence: [T04-S005]

**Core thesis:** Effective personal training addresses both physiological readiness and behavior change psychology; the IFT model provides phase-appropriate protocols from sedentary clients to performance athletes. evidence: [T04-S005]

**Core topics:** ACE IFT four phases (Readiness, Conditioning, Training, Performance); behavior change coaching (ACE Mover Method); cardiorespiratory and musculoskeletal programming; flexibility and neuromotor training; special populations.

**Endorsement evidence:**
1. ACE CPT is NCCA-accredited and widely recognized in commercial fitness settings. evidence: [T04-S005]
2. 6th ed. integrates updated behavior change science and revised IFT model. evidence: [T04-S005]
3. ACE provides continuing education integration with Precision Nutrition and specialty credentials. evidence: [T04-S005]

**Difficulty:** Intermediate
**Decay risk:** Medium (behavior change components more stable; physiological prescription updated per edition)
**Practitioner priority:** Required for ACE CPT candidates; IFT model useful framework for all trainers.

---

## 2. Seminal Papers

### Overview Table — Papers

| # | Title | Author(s) | Year | Journal | Impact |
|---|-------|-----------|------|---------|--------|
| P01 | Dose-response: weekly resistance volume & muscle hypertrophy | Schoenfeld & Ogborn | 2017 | JSCR | Established 10+ sets/muscle/week threshold |
| P02 | Training frequency for hypertrophy (meta-analysis) | Schoenfeld & Grgic | 2018 | Sports Medicine | 2x/week > 1x/week for hypertrophy |
| P03 | Protein supplementation & lean mass meta-analysis | Morton et al. | 2018 | Br J Sports Med | ~1.62 g/kg/day protein ceiling for muscle gain |
| P04 | RIR-based RPE scale validation | Zourdos et al. | 2016 | JSCR | Introduced RIR as autoregulation tool |
| P05 | Attentional focus motor learning 15-yr review | Wulf | 2013 | Int'l Rev Sport Exer Psych | External cue > internal cue for skill acquisition |
| P06 | Weekly set volume & strength gains meta-analysis | Krieger | 2017 | JSCR | 2-3 sets/exercise > 1 set for strength |
| P07 | Autoregulation methods for intensity/volume (sys. review) | Helms et al. | 2021 | PMC | RPE/RIR autoregulation outperforms % 1RM rigidity |
| P08 | Deloading: Delphi consensus | Bell et al. | 2023 | PMC | First expert consensus on deload protocols |

---

### P01 — Schoenfeld & Ogborn: Volume Dose-Response (2017)

**One-liner:** First meta-analysis quantifying the linear dose-response between weekly resistance training sets and muscle hypertrophy. evidence: [T04-S015]

**Core thesis:** Higher weekly set volume produces greater hypertrophy in a dose-dependent manner, with >10 sets/muscle/week producing significantly superior gains (约, source: [T04-S015]).

**Key finding:** Each additional weekly set produces approximately 0.38% additional hypertrophy (约, 业内估, source: [T04-S015]). The 10+ sets/muscle/week threshold emerged as a practical inflection point.

**Endorsement evidence:**
1. Published in Journal of Strength and Conditioning Research (JSCR), NSCA's flagship peer-reviewed journal. evidence: [T04-S015]
2. Most cited volume-hypertrophy study; foundational to Renaissance Periodization MEV/MAV/MRV framework. evidence: [T04-S015]
3. Replication and extensions by subsequent meta-regressions (Ralston, Krieger) consistently support findings. evidence: [T04-S026]

**Difficulty:** Intermediate (statistical literacy helpful)
**Decay risk:** Medium (linear dose-response challenged by recent data suggesting curvilinear relationship at high volumes)

---

### P02 — Schoenfeld & Grgic: Training Frequency Meta-Analysis (2018)

**One-liner:** Established that training a muscle 2+ times per week produces significantly greater hypertrophy than once weekly when volume is equated. evidence: [T04-S016]

**Core thesis:** Frequency itself — independent of volume — influences hypertrophic outcomes, likely via increased protein synthesis stimulation frequency. evidence: [T04-S016]

**Key finding:** Training muscles 2x/week produces superior hypertrophy vs. 1x/week; 3x/week vs. 2x/week advantage less clear on volume-equated basis. (约, source: [T04-S016])

**Endorsement evidence:**
1. Sports Medicine is a high-impact journal; meta-analysis methodology well-controlled. evidence: [T04-S016]
2. Directly informs split vs. full-body program design debates. evidence: [T04-S016]
3. Extended by Schoenfeld's subsequent work and Grgic 2019 replication. evidence: [T04-S026]

**Difficulty:** Intermediate
**Decay risk:** Medium (frequency optimization still active research area)

---

### P03 — Morton et al.: Protein Meta-Analysis (2018)

**One-liner:** The definitive meta-analysis establishing ~1.62 g/kg/day as the protein intake ceiling for resistance-trained lean mass gains. evidence: [T04-S017]

**Core thesis:** Dietary protein supplementation augments lean mass and strength gains from resistance training, but effect plateaus at approximately 1.62 g protein/kg body weight/day (约, source: [T04-S017]).

**Key finding:** Beyond ~1.62 g/kg/day additional protein provides no statistically significant additional anabolic benefit in healthy adults (约, source: [T04-S017]).

**Endorsement evidence:**
1. Published in British Journal of Sports Medicine; 49 RCTs included. evidence: [T04-S017]
2. Widely cited in ACSM and ISSN position stand updates. evidence: [T04-S017]
3. Aligned with ISSN protein recommendations (1.4–2.0 g/kg/day range, 约, 业内估). evidence: [T04-S017]

**Difficulty:** Intermediate
**Decay risk:** Medium (protein timing and source research ongoing; ceiling value debated in highly trained athletes)

---

### P04 — Zourdos et al.: RIR-Based RPE Validation (2016)

**One-liner:** Introduced and validated the Repetitions-in-Reserve adapted RPE scale for strength training load prescription. evidence: [T04-S018]

**Core thesis:** The RIR-based RPE scale shows strong inverse correlation with velocity (R = −0.88 for experienced lifters) enabling individualized autoregulation superior to rigid percentage-based programming. evidence: [T04-S018]

**Key finding:** Experienced lifters show strong RIR-velocity correlation; accuracy decreases with novices and high-rep sets (约, source: [T04-S029]).

**Endorsement evidence:**
1. Published in JSCR; foundational reference for all subsequent autoregulation research. evidence: [T04-S018]
2. Helms and colleagues extended this framework to natural bodybuilding and powerlifting. evidence: [T04-S019]
3. RPE/RIR is now standard language in MASS, Renaissance Periodization, and evidence-based coaching communities. evidence: [T04-S029]

**Difficulty:** Beginner-Intermediate (concept intuitive; scale requires practice to calibrate)
**Decay risk:** Low (concept stable; application nuances evolving)

---

### P05 — Wulf: Attentional Focus Motor Learning Review (2013)

**One-liner:** 15-year review confirming external attentional focus (movement effect) consistently outperforms internal focus (body part) for skill acquisition and performance. evidence: [T04-S020]

**Core thesis:** The constrained-action hypothesis — internal focus induces conscious movement control that disrupts automated motor programs; external focus allows optimal motor system function. evidence: [T04-S020]

**Key finding:** External focus cues produce faster skill acquisition, better retention, and superior peak performance across tasks, skill levels, and age groups (约, source: [T04-S020]).

**Endorsement evidence:**
1. Published in Int'l Review of Sport and Exercise Psychology; 15 years of experimental literature synthesized. evidence: [T04-S020]
2. Directly applicable to PT cueing strategies — "push the floor away" vs. "extend your knees." evidence: [T04-S020]
3. Adopted in NASM and NSCA coaching resources as evidence basis for cueing language. evidence: [T04-S028]

**Difficulty:** Intermediate
**Decay risk:** Low (findings replicated across diverse tasks; some nuance for complex skills)

---

### P06 — Krieger: Set Volume & Strength Meta-Analysis (2017)

**One-liner:** Quantified that 2-3 sets per exercise produces 46% greater strength gains than a single set. evidence: [T04-S021]

**Core thesis:** Dose-response relationship between set volume and strength gains exists, with diminishing returns beyond moderate volumes — 2-3 sets is the minimum effective dose for most clients. evidence: [T04-S021]

**Endorsement evidence:**
1. NIH PMC publication; rigorous meta-analytic methodology. evidence: [T04-S021]
2. Provides practical minimum effective volume guidance for time-constrained clients. evidence: [T04-S021]
3. Aligned with subsequent Schoenfeld & Ogborn hypertrophy volume work. evidence: [T04-S015]

**Difficulty:** Beginner-Intermediate
**Decay risk:** Low (dose-response principle stable; specific thresholds refined by newer work)

---

### P07 — Helms et al.: Autoregulation Methods Systematic Review (2021)

**One-liner:** Systematic review confirming RPE/RIR-based autoregulation produces equivalent or superior outcomes to percentage-based programming. evidence: [T04-S019]

**Core thesis:** Subjective and objective autoregulation methods for intensity and volume can replace fixed percentage-based prescriptions, with RPE-based approaches showing flexibility advantages for managing daily readiness variation. evidence: [T04-S019]

**Endorsement evidence:**
1. NIH PMC publication by leading autoregulation researchers. evidence: [T04-S019]
2. Provides practical framework for when to autoregulate vs. prescribe fixed loads. evidence: [T04-S019]
3. Supports coach adoption of RPE-based programming in natural bodybuilding and powerlifting. evidence: [T04-S029]

**Difficulty:** Intermediate-Advanced
**Decay risk:** Low-Medium (autoregulation framework maturing; velocity-based training adding objective layer)

---

### P08 — Bell et al.: Deloading Delphi Consensus (2023)

**One-liner:** First published expert consensus on deload frequency, duration, and structure for strength and physique athletes. evidence: [T04-S023]

**Core thesis:** Planned deload weeks (approximately every 4-8 training weeks, 约, source: [T04-S023]) with 40-60% volume reduction are the primary evidence-based tool against non-functional overreaching. evidence: [T04-S023]

**Endorsement evidence:**
1. Delphi methodology with expert panel; published in PMC. evidence: [T04-S023]
2. First to systematize deload recommendations beyond anecdotal practice. evidence: [T04-S023]
3. Cited in NSCA coaching resources for recovery integration. evidence: [T04-S023]

**Difficulty:** Intermediate
**Decay risk:** Low (deload principles stable; optimal frequency still debated)

---

## 3. Courses & Certifications

### Overview Table — Courses

| # | Course/Cert | Provider | Level | Duration | Recognition | Focus |
|---|-------------|----------|-------|----------|-------------|-------|
| C01 | NSCA-CPT | NSCA | Professional | Self-study + exam | NCCA; gold-standard | Evidence-based PT; programming |
| C02 | NSCA CSCS | NSCA | Advanced Professional | Self-study + exam | NCCA; elite S&C | Athletic performance; periodization |
| C03 | NASM CPT | NASM | Professional | Self-study + exam | NCCA | OPT model; corrective exercise |
| C04 | ACE CPT | ACE | Professional | Self-study + exam | NCCA | IFT model; behavior change |
| C05 | Precision Nutrition L1 | Precision Nutrition | Professional | ~6 months online | Industry-recognized | Nutrition coaching; behavior change |
| C06 | Precision Nutrition L2 | Precision Nutrition | Advanced Professional | 20-week mentorship | Industry-recognized | Deep health coaching methodology |
| C07 | EXOS XPS Certification | EXOS | Professional | Self-paced online | NASM/ACSM/NSCA CEU | Sport performance; holistic athlete model |

---

### C01 — NSCA-CPT

**One-liner:** The most evidence-rigorous personal trainer certification, emphasizing applied exercise science over scripted program templates. evidence: [T04-S028]

**Core thesis:** PT competence requires mastery of exercise physiology, biomechanics, and evidence-based program design — not just script execution. evidence: [T04-S028]

**Curriculum focus:** Anatomy; physiology; bioenergetics; resistance training adaptations; nutrition; health appraisal; program design; exercise technique; professional/legal.

**Endorsement evidence:**
1. NCCA-accredited; preferred by university-based and clinical gym settings. evidence: [T04-S028]
2. Higher average salary association vs. non-accredited certs in PT industry surveys (业内估). evidence: [T04-S028]
3. Regularly updated to reflect current NSCA Essentials textbook. evidence: [T04-S001]

**Difficulty:** Intermediate-Advanced
**Decay risk:** Low (6-yr renewal with CEUs keeps knowledge current)

---

### C02 — NSCA CSCS

**One-liner:** The definitive certification for strength and conditioning professionals working with athletic populations. evidence: [T04-S027]

**Core thesis:** Athletic performance optimization requires specialized knowledge in periodization, speed/power development, and sport-specific program design beyond general personal training scope. evidence: [T04-S027]

**Endorsement evidence:**
1. Required or strongly preferred by NCAA Division I programs, NFL, NBA, and Olympic programs. evidence: [T04-S027]
2. NCCA-accredited; requires bachelor's degree in exercise science or related field. evidence: [T04-S027]
3. Aligns with ESTC (Haff & Triplett) which is the primary exam textbook. evidence: [T04-S002]

**Difficulty:** Advanced
**Decay risk:** Low

---

### C03 — NASM CPT

**One-liner:** The most commercially deployed certification globally, built around the OPT model's five-phase framework. evidence: [T04-S003]

**Core thesis:** Corrective-first training philosophy ensures client safety and movement quality as the foundation for progressive performance enhancement. evidence: [T04-S003]

**Endorsement evidence:**
1. Most widely held PT certification in the US; recognized at virtually all commercial gym chains. evidence: [T04-S003]
2. NCCA-accredited. evidence: [T04-S003]
3. Strong post-certification specialization ecosystem (CES, PES, etc.). evidence: [T04-S003]

**Difficulty:** Intermediate
**Decay risk:** Medium (OPT model terminology proprietary; some corrective exercise evidence evolving)

---

### C04 — ACE CPT

**One-liner:** ACE's behavior-change integrated certification using the IFT model and Mover Method coaching philosophy. evidence: [T04-S005]

**Endorsement evidence:**
1. NCCA-accredited; strong emphasis on client-centered communication. evidence: [T04-S005]
2. 6th edition integrates updated behavior change science. evidence: [T04-S005]
3. Recognized internationally; bundles well with Precision Nutrition certification. evidence: [T04-S005]

**Difficulty:** Intermediate
**Decay risk:** Medium

---

### C05 — Precision Nutrition Level 1

**One-liner:** The dominant nutrition coaching certification for fitness professionals, covering metabolism, macros, behavior change, and client troubleshooting. evidence: [T04-S012]

**Core thesis:** Nutrition coaching effectiveness depends on both nutritional science literacy and behavior change coaching methodology — information alone is insufficient. evidence: [T04-S012]

**Curriculum content:** Human metabolism; macronutrients; micronutrients; sports nutrition; special diets; intake assessment; behavior change coaching (70+ hours, 40+ coaching tools, 约, source: [T04-S012]).

**Endorsement evidence:**
1. Over 100,000 certified professionals worldwide (业内估). evidence: [T04-S012]
2. Bundles with ACE CPT as official CEU partner. evidence: [T04-S005]
3. Recognized by ACSM, ACE, and NSCA for continuing education credit. evidence: [T04-S012]

**Difficulty:** Intermediate
**Decay risk:** Medium (nutrition science evolving; coaching methodology updates frequently)

---

### C06 — Precision Nutrition Level 2

**One-liner:** A 20-week mentorship refining deep health coaching practice beyond nutrition into whole-person behavior change. evidence: [T04-S013]

**Core thesis:** Sustainable client transformation requires addressing all domains of deep health (physical, mental, emotional, existential, relational, environmental) — nutrition and training alone are insufficient. evidence: [T04-S013]

**Endorsement evidence:**
1. Unique mentorship model not replicated by other PT/nutrition certifications. evidence: [T04-S013]
2. PN2 coaches command premium pricing for holistic coaching programs (业内估). evidence: [T04-S013]
3. Builds directly on PN1 framework with advanced case study supervision. evidence: [T04-S013]

**Difficulty:** Advanced
**Decay risk:** Medium

---

### C07 — EXOS XPS Certification

**One-liner:** EXOS (formerly Athletes' Performance) holistic performance certification integrating Mindset, Nutrition, Movement, and Recovery for sport performance professionals. evidence: [T04-S014]

**Core thesis:** Elite performance requires systematic integration of all four pillars — mindset, nutrition, movement, and recovery — structured across 22 presentations and 14 practical modules. evidence: [T04-S014]

**Endorsement evidence:**
1. EXOS works with NFL, NBA, and US military special operations; XPS reflects actual pro-athlete protocols. evidence: [T04-S014]
2. Approved for CEUs by NASM, ACSM, NSCA, and CSCCa. evidence: [T04-S014]
3. 215+ movements in practical curriculum; global recognition. evidence: [T04-S014]

**Difficulty:** Advanced
**Decay risk:** Medium

---

## 4. Core Concepts (20-30)

### Overview Table — Concepts

| # | Concept | Category | Decay Risk | Practitioner Priority |
|---|---------|----------|------------|----------------------|
| CC01 | Progressive Overload | Programming | Low | Critical |
| CC02 | Periodization (Linear) | Programming | Low | Critical |
| CC03 | Periodization (Undulating/DUP) | Programming | Low | High |
| CC04 | Block Periodization | Programming | Low | High |
| CC05 | SAID Principle | Adaptation | Low | Critical |
| CC06 | RPE / RIR Autoregulation | Programming | Low | High |
| CC07 | 1RM & Percentage-Based Training | Programming | Low | High |
| CC08 | Hypertrophy Mechanisms | Physiology | Medium | High |
| CC09 | Muscle Damage / Metabolic Stress Debate | Physiology | Medium | Intermediate |
| CC10 | Motor Learning & Cueing (Attentional Focus) | Coaching | Low | High |
| CC11 | Specificity | Adaptation | Low | Critical |
| CC12 | Overreaching vs. Overtraining | Recovery | Low | High |
| CC13 | Deload Protocols | Recovery | Low | High |
| CC14 | Functional Movement Screening (FMS) | Assessment | Low-Med | High |
| CC15 | Corrective Exercise Continuum | Assessment | Low | High |
| CC16 | Energy Systems (ATP-PC, Glycolytic, Oxidative) | Physiology | Low | High |
| CC17 | EPOC | Physiology | Low-Med | Intermediate |
| CC18 | NEAT | Physiology | Low | High |
| CC19 | Macronutrient Periodization | Nutrition | Medium | Intermediate |
| CC20 | Protein Dose-Response | Nutrition | Low-Med | High |
| CC21 | Scope of Practice | Professional | Low | Critical |
| CC22 | Preparticipation Health Screening | Assessment | Low | Critical |
| CC23 | OPT Model (NASM) | Programming | Low-Med | Intermediate |
| CC24 | FITT-VP Framework (ACSM) | Programming | Low | High |
| CC25 | Velocity-Based Training (VBT) | Programming | Low-Med | Intermediate |
| CC26 | 体适能 / Physical Fitness (Chinese context) | Professional (zh) | Low | High (zh) |
| CC27 | 全民健身 National Fitness Guidelines | Professional (zh) | Low | High (zh) |

---

### CC01 — Progressive Overload

**One-liner:** Continually increasing training stimulus to force continued adaptation — the master principle underlying all effective exercise programming. evidence: [T04-S001]

**Core thesis:** The body adapts to imposed demands (accommodation principle); sustained progress requires systematic progression of load, volume, density, or complexity over time. evidence: [T04-S008]

**Forms of progression:** Load increase; volume increase; rep increase at fixed load; reduced rest periods; increased frequency; greater range of motion; increased density (more work per unit time); improved technique under load.

**Practitioners must know:** Progress is not always linear; undulating overload and deloading are part of the long-term progressive overload strategy. evidence: [T04-S023]

**Decay risk:** Low (foundational principle; applications refined but principle stable)

---

### CC02 — Linear Periodization

**One-liner:** Gradually increasing intensity while decreasing volume over weeks/months — the classic novice and intermediate training structure. evidence: [T04-S022]

**Core thesis:** For less advanced trainees, a single quality trained progressively (endurance → hypertrophy → strength → power) within a planned macrocycle produces consistent adaptation. evidence: [T04-S022]

**Limitations:** Accommodation occurs; single-quality focus limits maintenance of untrained qualities; best suited for novice to intermediate trainees. evidence: [T04-S022]

**Decay risk:** Low

---

### CC03 — Daily Undulating Periodization (DUP)

**One-liner:** Rotating volume/intensity emphasis within each week — e.g., Monday heavy, Wednesday moderate, Friday light — to train multiple qualities simultaneously. evidence: [T04-S022]

**Core thesis:** DUP outperforms linear periodization for intermediate/advanced trainees by preventing accommodation and training multiple fitness qualities within each weekly microcycle. evidence: [T04-S022]

**Evidence:** Meta-analysis (PMC 2017) shows DUP produces slightly superior hypertrophy outcomes vs. linear in moderate populations (约, source: [T04-S022]).

**Decay risk:** Low

---

### CC04 — Block Periodization

**One-liner:** Concentrated, sequential training blocks (Accumulation → Intensification → Realization) that develop one primary quality per block before transferring to the next. evidence: [T04-S026]

**Core thesis:** Advanced athletes need concentrated stimulus doses too high to sustain year-round; block structure allows supercompensation carryover from block to block. evidence: [T04-S008]

**Decay risk:** Low

---

### CC05 — SAID Principle (Specific Adaptations to Imposed Demands)

**One-liner:** The body adapts specifically to the stresses placed upon it — training must mirror the targeted outcome. evidence: [T04-S001]

**Core thesis:** Exercise selection, intensity, movement patterns, and energy systems must match the client's goal; aerobic training does not build maximal strength, nor does isolated strength training create sport-specific power without skill integration. evidence: [T04-S001]

**Decay risk:** Low (foundational; universally accepted)

---

### CC06 — RPE / RIR Autoregulation

**One-liner:** Using Rating of Perceived Exertion (1-10) anchored to Repetitions in Reserve to prescribe and adjust training load based on daily readiness. evidence: [T04-S018][T04-S029]

**Core thesis:** Fixed percentage-based programming ignores day-to-day variation in strength; RPE/RIR allows consistent stimulus delivery despite fluctuating readiness (sleep, stress, nutrition). evidence: [T04-S019]

**Calibration note:** RIR accuracy is higher in experienced lifters during moderate rep ranges; novices and high-rep sets reduce accuracy (约, source: [T04-S029]).

**Decay risk:** Low

---

### CC07 — 1RM & Percentage-Based Training

**One-liner:** Using a tested or estimated one-rep maximum to anchor training loads — e.g., 75% 1RM × 3×10. evidence: [T04-S001]

**Core thesis:** Percentage-based prescription provides objective, reproducible load prescription anchored to measured strength capacity. evidence: [T04-S001]

**Limitations:** 1RM fluctuates with fatigue, sleep, and nutrition; percentage tables assume stable strength; RPE/RIR addresses this limitation. evidence: [T04-S019]

**Decay risk:** Low

---

### CC08 — Hypertrophy Mechanisms: Mechanical Tension, Metabolic Stress, Muscle Damage

**One-liner:** Three proposed stimuli for muscle growth — current evidence elevates mechanical tension as the dominant mechanism. evidence: [T04-S006]

**Core thesis:** Schoenfeld's original 2010 three-mechanism framework proposed mechanical tension, metabolic stress, and muscle damage as co-equal; subsequent research (2020s) suggests mechanical tension is primary; muscle damage may be a byproduct rather than driver. evidence: [T04-S006]

**Current consensus:** High mechanical load (heavy or light-to-failure) is sufficient for hypertrophy; pump/metabolic stress is an adjunct; muscle damage (DOMS) is not required and excessive damage impairs recovery. evidence: [T04-S015]

**Decay risk:** Medium (active debate; functional classification of mechanisms evolving)

---

### CC09 — Muscle Damage / Metabolic Stress (Mechanism Debate)

**One-liner:** The evolving science on whether DOMS-inducing exercise or "the pump" meaningfully augments hypertrophy beyond mechanical tension. evidence: [T04-S006]

**Current evidence:** Neither DOMS nor the pump is required for hypertrophy; pursuit of novelty-induced soreness has diminishing returns and recovery costs. (约, source: [T04-S006])

**Decay risk:** Medium-High (most actively evolving area of hypertrophy science)

---

### CC10 — Motor Learning & External Attentional Focus

**One-liner:** External cues ("push the floor away") produce faster, more durable skill acquisition than internal cues ("squeeze your glutes"). evidence: [T04-S020]

**Core thesis:** Constrained-action hypothesis: internal focus triggers conscious movement control that disrupts automated motor programs; external focus allows free-flowing automaticity. evidence: [T04-S020]

**PT application:** Coach with effect-oriented cues (e.g., "drive the bar through the ceiling") not body-part cues (e.g., "extend your elbows"). evidence: [T04-S020]

**Decay risk:** Low

---

### CC11 — Specificity

**One-liner:** Training adaptations are specific to the modality, speed, range of motion, and energy system trained. evidence: [T04-S001]

**Core thesis:** Transfer from training to goal activity is maximized when training conditions closely match the demands of the target activity (movement, force, velocity, metabolic pathway). evidence: [T04-S001]

**Decay risk:** Low

---

### CC12 — Overreaching vs. Overtraining

**One-liner:** Functional overreaching (recoverable in days-weeks) vs. overtraining syndrome (months of impaired performance) — recognizing and preventing the progression. evidence: [T04-S023]

**Definitions:** Functional overreaching = planned short-term accumulated fatigue with performance decrement; non-functional overreaching = excessive accumulation requiring weeks; overtraining syndrome = pathological state requiring months of rest. evidence: [T04-S023]

**Warning signs:** Consistent performance decline > 2 weeks, mood disturbance, sleep disruption, elevated resting HR. evidence: [T04-S023]

**Decay risk:** Low

---

### CC13 — Deload Protocols

**One-liner:** Planned training reduction (typically 40-60% volume reduction, ~1 week) to facilitate recovery and supercompensation. evidence: [T04-S023]

**Expert consensus:** Deloads every 4-8 weeks (约, source: [T04-S023]) are appropriate for most intermediate-advanced trainees; frequency individualized by volume tolerance and accumulated fatigue.

**Types:** Volume deload (maintain intensity, cut sets); intensity deload (maintain volume, reduce load); active rest (light activity, no structured training).

**Decay risk:** Low

---

### CC14 — Functional Movement Screening (FMS)

**One-liner:** Cook's seven-test battery scoring movement quality and asymmetry for injury risk identification and corrective exercise prioritization. evidence: [T04-S011][T04-S030]

**Score interpretation:** Composite score <14 associated with elevated injury risk (约, business-wide estimate cited in industry, source: [T04-S030]); asymmetries (left-right score difference ≥1) independently flag concern.

**Corrective hierarchy:** Mobility (ASLR) → Stability (RS, TSP) → Movement pattern. evidence: [T04-S011]

**Decay risk:** Low-Medium (FMS reliability controversy ongoing; hierarchy concept widely accepted)

---

### CC15 — Corrective Exercise Continuum

**One-liner:** Inhibit overactive muscles → lengthen → activate underactive muscles → integrate — the four-step corrective sequence (NASM model). evidence: [T04-S003]

**Core thesis:** Movement dysfunction results from predictable muscle imbalance patterns; systematic assessment and corrective sequencing restores optimal mechanics before adding performance training load. evidence: [T04-S003][T04-S011]

**Decay risk:** Low

---

### CC16 — Energy Systems (ATP-PC, Glycolytic, Oxidative)

**One-liner:** The three bioenergetic pathways that provide ATP for muscular work, dominating at different intensities and durations. evidence: [T04-S001]

**Summary:**
- Phosphagen (ATP-PC): 0–10 sec, max intensity (sprints, jumps); no oxygen needed
- Glycolytic: 10 sec–3 min, high intensity (800m run, boxing round); produces lactate
- Oxidative: >3 min, submaximal (endurance events); uses fat + carbohydrate + oxygen

**PT application:** Program conditioning work to match client's target energy system. evidence: [T04-S001]

**Decay risk:** Low

---

### CC17 — EPOC (Excess Post-Exercise Oxygen Consumption)

**One-liner:** The elevated metabolism persisting after exercise as the body restores homeostasis — the "afterburn effect." evidence: [T04-S004]

**Reality check:** EPOC is approximately 6-15% of workout calories (约, 业内估, source: [T04-S004]) — meaningful but not transformative for weight loss on its own. High-intensity and resistance training produce greater EPOC than steady-state cardio.

**Decay risk:** Low-Medium (EPOC magnitude for weight loss purposes frequently overstated in marketing)

---

### CC18 — NEAT (Non-Exercise Activity Thermogenesis)

**One-liner:** The calorie expenditure from all non-exercise movement — fidgeting, walking, standing — which can vary by 2,000+ kcal/day between individuals (约, 业内估). evidence: [T04-S004]

**Core thesis:** NEAT is the most variable component of total daily energy expenditure and is often more impactful for body composition than structured exercise volume. evidence: [T04-S004]

**PT application:** Step counting, standing desks, active commuting are NEAT interventions with high leverage. evidence: [T04-S004]

**Decay risk:** Low

---

### CC19 — Macronutrient Periodization

**One-liner:** Aligning carbohydrate and protein intake timing to training demands — high carbs on heavy training days, reduced on rest days. evidence: [T04-S012]

**Evidence quality:** Carbohydrate periodization has stronger evidence in endurance athletes; benefit for strength training populations mixed and context-dependent (约, source: [T04-S012]).

**PT scope:** Macronutrient periodization guidance sits at the boundary of PT scope of practice; detailed prescription requires dietitian collaboration. evidence: [T04-S021]

**Decay risk:** Medium (nutrition periodization research active; evidence base building)

---

### CC20 — Protein Dose-Response

**One-liner:** ~1.6 g/kg/day is the practical evidence-based ceiling for protein intake to maximize muscle protein synthesis and lean mass accretion. evidence: [T04-S017]

**Practical range:** Most PT clients benefit from 1.6–2.2 g/kg/day, with the upper range appropriate for hypocaloric phases or older adults (约, source: [T04-S017]).

**Timing:** Per-meal protein dose of ~0.4 g/kg optimizes MPS; evenly distributed meals outperform bolus feeding (约, 业内估). evidence: [T04-S017]

**Decay risk:** Low-Medium

---

### CC21 — Scope of Practice

**One-liner:** The defined boundaries of PT professional competence — exercise design, fitness education, and lifestyle coaching — excluding medical diagnosis, clinical nutrition, and psychological therapy. evidence: [T04-S001]

**Core principle:** PT scope covers apparently healthy individuals or those medically cleared; any symptom suggesting pathology requires referral before training. evidence: [T04-S001]

**Legal risk:** Practicing outside scope (e.g., diagnosing injuries, prescribing medical diets) creates liability exposure. evidence: [T04-S001]

**Decay risk:** Low (legal boundaries stable; specific scope varies by jurisdiction)

---

### CC22 — Preparticipation Health Screening

**One-liner:** Systematic pre-exercise screening (PAR-Q+, ACSM risk stratification) to identify contraindications and referral needs before training begins. evidence: [T04-S004]

**Tools:** PAR-Q+, ACSM Risk Stratification (low/moderate/high), medical history forms, resting vital signs.

**ACSM framework:** Low risk = known CVD/metabolic/renal disease absent, no symptoms; Moderate = one or more CVD risk factors; High = known disease or symptoms. evidence: [T04-S004]

**Decay risk:** Low

---

### CC23 — OPT Model (NASM)

**One-liner:** NASM's five-phase Optimum Performance Training model — a structured client progression from stabilization through power. evidence: [T04-S003]

**Phases:** (1) Stabilization Endurance, (2) Strength Endurance, (3) Muscular Development/Hypertrophy, (4) Maximal Strength, (5) Power.

**Criticism:** Some argue OPT's extensive Phase 1 corrective focus delays needed loading for healthy clients; research support for some corrective components is mixed. evidence: [T04-S030]

**Decay risk:** Low-Medium (NASM proprietary; corrective evidence evolving)

---

### CC24 — FITT-VP Framework (ACSM)

**One-liner:** ACSM's structured exercise prescription framework: Frequency, Intensity, Time, Type, Volume, Progression. evidence: [T04-S004]

**Application:** Provides a complete prescription template for aerobic, resistance, flexibility, and neuromotor training; accommodates special populations and chronic disease. evidence: [T04-S004]

**Decay risk:** Low

---

### CC25 — Velocity-Based Training (VBT)

**One-liner:** Using bar velocity (m/s) measured by linear position transducers or accelerometers to prescribe and monitor training intensity objectively. evidence: [T04-S002]

**Core thesis:** Each percentage of 1RM corresponds to a characteristic velocity; tracking velocity allows autoregulation without knowing exact 1RM and monitoring fatigue via velocity loss thresholds. evidence: [T04-S002]

**Tools:** GymAware, Enode, Push Band, Tendo Unit.

**Decay risk:** Low-Medium (technology-dependent; principles sound; application expanding in elite settings)

---

### CC26 — 体适能 (Physical Fitness) — Chinese Context

**One-liner:** The Chinese term encompassing cardiorespiratory fitness, muscular strength/endurance, flexibility, and body composition — the foundational fitness framework in Chinese PT education. evidence: [T04-S024]

**Context:** Chinese PT certification frameworks (CSFA, ACSM China/BISM) are organized around 体适能 assessment and improvement; Beijing Sport University (北京体育大学) and Shanghai University of Sport are the primary academic institutions producing exercise science textbooks. evidence: [T04-S024][T04-S025]

**Key Chinese texts:** 运动解剖学 (Exercise Anatomy), 运动生理学 (Exercise Physiology) from BSU press; ACSM运动测试与运动处方指南 (ACSM Guidelines translated by Wang Zhengzhen team). evidence: [T04-S025]

**Decay risk:** Low

---

### CC27 — 全民健身 National Fitness Guidelines (China)

**One-liner:** China's national physical activity policy framework mandating public health promotion through structured fitness programs — PT professionals operate within this regulatory context. evidence: [T04-S025]

**Context:** The 全民健身计划 (National Fitness Program) 2021-2025 sets participation and facility targets; CSFA (中国健身行业协会) and SFA (国家体育总局) govern PT certification standards in mainland China. evidence: [T04-S025]

**PT relevance:** Chinese gym PT market operates under different certification and legal framework than Western markets; understanding regulatory context is essential for practitioners working in China. evidence: [T04-S025]

**Decay risk:** Low (policy stable; specific targets updated every 5-year cycle)

---

## 5. Phase 2 Interface

### 5.1 Core Ideas → Mental Models

| Core Idea | Potential Mental Model Label | Source Concept |
|-----------|------------------------------|----------------|
| Progressive overload drives all adaptation | "The Ratchet" — each session tightens the spring one click | CC01 |
| Specificity: train what you want | "The Mirror Principle" — adaptation reflects stimulus | CC05/CC11 |
| RPE/RIR: daily readiness governs load | "The Throttle" — autoregulate not override | CC06 |
| Volume dose-response with ceiling | "The Dose Curve" — more is not always more | P01/P06 |
| Movement quality before load | "Foundation Before Floors" — corrective before performance | B11/CC14 |
| Periodization as organized stress-recovery | "The Wave" — stress and recover, spiral upward | CC02/CC03 |
| Scope of practice as professional boundary | "Lane Markers" — stay in lane; refer across lanes | CC21 |
| NEAT as hidden calorie equation | "Background Burn" — the invisible furnace | CC18 |
| Protein ceiling at ~1.6 g/kg | "The Saturation Point" — diminishing returns beyond threshold | P03/CC20 |
| External cueing for motor learning | "Aim at the Target, Not the Arrow" | P05/CC10 |

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### 5.2 Intellectual Lineage Seeds

- **Soviet Sports Science → Western S&C:** Verkhoshansky/Zatsiorsky → Bompa/Kraemer → NSCA ESTC → contemporary block periodization
- **Specificity → OPT/IFT models:** SAID principle → NASM OPT corrective hierarchy → ACE IFT functional fitness phases
- **Soviet periodization → conjugate method:** Verkhoshansky Supertraining → Simmons Westside → contemporary powerlifting programming
- **Research-based bodybuilding:** Schoenfeld's hypertrophy science → Helms/Morgan Muscle Pyramids → evidence-based physique coaching community (MASS, RP, SBS)
- **Clinical exercise science → PT practice:** ACSM Guidelines → risk stratification → scope of practice → clinical fitness integration
- **Motor learning science → coaching cues:** Wulf constrained-action hypothesis → external focus cueing → PT and sport coaching practice
- **Soviet RPE → Tuchscherer → Zourdos → modern autoregulation:** Subjective load monitoring evolution from anecdotal RPE to calibrated RIR scale

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### 5.3 Canon → Playbook Candidates

| Canon Item | Potential Playbook Tool | Application |
|------------|-------------------------|-------------|
| Progressive overload principle | Client program progression tracker | Session-to-session load management |
| OPT/IFT phases | Client assessment-to-program flow | Onboarding new clients |
| FMS seven tests | Pre-training movement screen checklist | Injury risk and corrective exercise identification |
| RPE/RIR scale | Daily readiness check-in card | Load autoregulation in-session |
| FITT-VP framework | Prescription template per goal | Aerobic/resistance/flexibility program writing |
| Scope of practice boundaries | Referral decision tree | When to refer to physician, dietitian, PT |
| PAR-Q+ / ACSM risk stratification | Health screening intake form | Pre-participation safety protocol |
| Protein 1.6–2.2 g/kg guideline | Nutrition target communication sheet | Client-facing protein targets |
| Deload scheduling | Deload week program template | Every 4-8 week planned recovery |
| NEAT interventions | Daily activity coaching card | Body composition clients beyond gym |

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### 5.4 Cold Signals (Emerging / Contrarian)

- **Muscle damage as hypertrophy driver is weakening:** 2022-2025 data increasingly shows DOMS is not a training target; excessive novel exercises for soreness impairs recovery without adding growth. evidence: [T04-S006]
- **High-frequency training debate settling:** 3x/week per muscle may not outperform 2x/week when volume is equated; frequency beyond 2x may offer minimal additional benefit for most clients. evidence: [T04-S016]
- **FMS reliability contested:** FMS total score predictive validity for injury prevention questioned in meta-analyses; asymmetry detection remains clinically useful but composite score alone insufficient. evidence: [T04-S030]
- **Carbohydrate periodization for strength athletes — weak evidence:** Emerging data from endurance sport doesn't transfer clearly to strength training populations. evidence: [T04-S012]
- **VBT democratization:** As velocity tracking devices become affordable (<$200 range, 约, 业内估), VBT may shift from elite-only to mainstream PT tool within 5 years.
- **China PT market professionalization:** CSFA and government regulatory push 2024-2025 is raising minimum certification standards; Western certifications losing standalone regulatory acceptance in some provincial markets. evidence: [T04-S025]

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*End of T04 Canon Research File — Personal Trainer (健身私教)*
*Generated: 2026-05-23 | Pipeline: Track 04 | Agent: Research Subagent*
