Welcome to the ultimate FREE NASM study guide 6th edition for 2021. Here are some things that you will learn in this guide:

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Free NASM CPT Study Guide 1

Domain 1: Client Relations and Behavioral Coaching

Section 1. Communication Components

Section 2. SMART Goals

Section 3. Goal Expectation Management 

Section 4. Behavior Change Strategies

Section 5. Psychological Response to Exercise

Section 6. Barriers to Behavior Change

Section 7. Client Expectation Management

Domain 2: Basic and Applied Sciences and Nutritional Concepts

Section 1. The Nervous System

Section 2. The Muscular System

Section 3. The Skeletal System

Section 4. The Endocrine System

Section 5. The Cardio-respiratory System

Section 6. Bioenergetics and Exercise Metabolism

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Section 7. Fundamentals of Biomechanics

Section 8. Anatomic locations 

PlaneDescriptionExample
FrontalAdduction/abduction, Lateral flexion, Eversion/inversionLateral raise, lateral lunge, lateral shuffle
SagittalFlexion and extensionBicep curl, hamstring curl
TransverseRotation, Horizontal adduction/abductionThrowing motion

Section 9. Joint Motions

Section 10. Principles of Human Movement Science

Section 11. The OPT Model

Section 12. Principles of Motor Development

Section 13. Macronutrients

Section 14. Micronutrients

Section 15. Hydration

Section 16. Recommendations and Guidelines for Caloric Intake and Expenditure

Section 17. Dietary Reference Intakes

Section 18.  Portion Sizes, Meal Timing, and Frequency

Weight LossHypertrophy/Lean MassGeneral Health
No more than 10% fatEat 4 to 6 meals per dayIncorporate low GI carbs
Distribute all macronutrients through the daySpread protein intake through the day
Consume four to 6 meals per day to control hunger and cravingsConsume carbs and protein within 90 minutes of physical activity for optimal protein synthesis
Avoid calorically-dense processed foodsMaintain healthy ratios of carbs and fats
Hydrate with approx 9 to 13 cups of water/day
Measure food portions
Seek professional supervision for diets under 1200 kcal

Section 19. Common Nutritional Supplements

Domain 3: Assessment

Section 1. The PAR-Q 

Section 2. Elements of Personal, Occupational, and Family Medical History

Section 3. Cardiorespiratory Assessments 

Section 4. Physiological Assessments

Section 5. Static Postural Assessment

Section 6. Assessments from Adjacent Professionals

Section 7. Body Composition Assessments

Section 8. Performance Assessments

Section 9. Dynamic Postural Assessments 

ViewKinetic Chain CheckpointCompensationOveractive musclesUnderactive muscles
LateralLPHCPronounced forward leanSoleusAnterior tibialis
GastrocnemiusGluteus maximus
Hip flexor complexErector spinae
Abdominal complex
Anterior pelvic tiltHip flexorGluteus maximus
Erector spinaeHamstring complex
Latissimus dorsiIntrinsic core stabilizers
Posterior pelvic tiltHamstring complexIntrinsic core stabilizers
Rectus abdominisGluteus maximus
Upper bodyArms shit forwardsLatissimus dorsiMiddle / lower trapezius
Teres majorRhomboids
Pectoralis major/minorRotator cuff
Anterior FeetTurn outSoleusMedial gastrocnemius
Lateral gastrocnemiusMedial hamstring complex
Biceps femoris (short head) Gracilis
Sartorius
Popliteus
KneesMove inwardsAdductor complexGluteus maximus
SoleusGluteus medius
GastrocnemiusVastus medialis oblique (VMO)
Biceps femoris (short head)
Tensor fasciae latae (TFL)
Vastus lateralis
Move outwardsSoleusGluteus maximus
GastrocnemiusAdductors
Biceps femoris (short head)Medial hamstring complex
Piriformis
ViewKinetic Chain CheckpointCompensationOveractive musclesUnder-active muscles
AnteriorKneesMove InwardAdductor complex Gluteus medius
Biceps femorisGluteus maximus
TFLVastus medialis oblique
Vastus lateralis
ViewKinetic Chain CheckpointCompensationOveractive musclesUnderactive muscles
LateralLPHCLow back archesHip flexorsIntrinsic core stabilizers
Erector spinae
Shoulder complexShoulder elevationUpper trapeziusMid trapezius
Sternocleidomastoid Lower trapezius
Levator scapulae
HeadProtrudesUpper trapezius Deep cervical flexors
Sternocleidomastoid
Levator scapulae
ViewKinetic Chain CheckpointCompensationOveractive musclesUnderactive muscles
LateralLPHC Lower Back ArchesHip flexorsIntrinsic core stabilizers
Erector spinae
ShouldercomplexShoulder elevationUpper trapeziusMid trapezius
SternocleidomastoidLower trapezius
Levator scapulae
HeadProtrudesUpper trapeziusDeep cervicalSternocleidomastoid flexors
Sternocleidomastoid
Levator scapulae
ViewCheckpointCompensationOveractive musclesUnderactive Muscles
Feet FlattenPeroneal complexAnterior tibialis
Lateral gastrocnemiusPosterior tibialis
Biceps femoris (short head) Medial gastrocnemius
TFLGluteus medius
Turn out
SoleusMedial gastrocnemius
Lateral gastrocnemiusMedial hamstring
Biceps femoris (short head)Gluteus medius/maximus
TFL Gracilis
Sartorius
Popliteus
KneesMove inwardAdductor complexMedial hamstring
Biceps femoris (short head)Medial gastrocnemius
TFLGluteus medius/maximus
Lateral gastrocnemiusVastus medialis oblique
Vastus lateralisAnterior tibialis
Posterior tibialis 
LPHCLow back archHip flexor complex Gluteus maximus
Erector spinae Intrinsic core stabilizers
Latissimus dorsi Hamstrings
External obliques Sartorius
Adductor complexPopliteus
Excessive rotationHamstringsGluteus medius/maximus
Intrinsic core stabilizers
Hip hikeQuadratus lumborum (opposite side)Adductor complex (sameside)
TFL/gluteus minimus (same side)Gluteus medius (same side)
ShouldersRoundedPectoralsMiddle and lower trapezius
Latissimus dorsi Rotator cuff
HeadForward
Upper trapeziusDeep cervical flexors
Levator scapulae
Sternocleidomastoid

Section 10. Performing Assessments with Special Populations

Section 11. Indicators that a Client’s Condition is Outside Scope of Practice

Section 12. Criteria For Reassessment

Domain 4: Program Design

Section 1. Resistance Training Systems

Section 2. Resistance Training Methods

StabilizationStrengthPower
Method
4/2/1 tempo, lower weight, and higher reps in an unstable, but controlled, environment2/0/2 tempo, moderate to heavyweight, low to moderate reps with full ROMExplosive tempo, light weight,moderate reps with full ROM
Exercises
Ball squat, curl to pressLunge to two-arm dumbbellpressTwo-arm medicine ball chestpass
Multiplanar step-up balance,curl, to overhead pressSquat to two-arm pressRotation chest pass
Ball dumbbell chest pressTwo-arm push pressBall medicine ball pulloverthrow
PushupBarbell cleanWood chop throw
Standing cable rowFlat dumbbell chest pressMedicine ball scoop toss(shoulders)
Ball dumbbell rowBarbell bench pressMedicine ball side obliquethrow
Single-leg dumbbell scaptionSeated cable rowSquat jump
Seated stability ball militarypressSeated lat pullTuck jump
Single-leg dumbbell curlSeated dumbbell shoulderpress
Single-leg barbell curlSeated shoulder pressmachine
Supine ball dumbbell tricepsextensionSeated two-arm dumbbellbiceps curls
Prone ball dumbbell tricepsextensionBiceps curl machine
Ball squatCable pushdowns
Multiplanar step-up tobalanceSupine bench barbell tricepsextension
Leg press
Barbell squat

Section 3. Cardiorespiratory Training Methods

Section 4. Core Training Methods 

Section 5. Balance Training Methods

Section 6. Proprioceptive Manipulation

Section 7. Plyometric Training Methods

Section 8. SAQ Training Methods

Section 9. Exercise Progression/Regression

Section 10. General Adaptation Syndrome

Section 11. Principle of Specificity 

Section 12. Principle of Overload

Section 13. Principle of Variation

Section 14. Periodization Concepts 

Section 15. Acute Variables 

FFrequency:Total number of training sessions per unit time
IIntensity: Level of effort required to successfully perform exercises
TTime: The period in which training occurs
TType: The nature of physical activity engaged
EEnjoyment: the amount of pleasure derived for performing the exercise or workout

Section 16. Modality Risks and Rewards

Section 17. Overtraining, Rest, and Recovery

Section 18. Current Trends and Their Application to Training

Section 19. Program Design for Special Populations

ModeModerate cardio (jogging, walking, running), sports and games. Resistance training
IntensityModerate to vigorous
Frequency5 to 7 days per week (cardio)
DurationNo more than 1 hour per day
FlexibilityAdhere to OPT flexibility protocols
Resistance TrainingFrequency: 2-3 days/ weekSets: 1-5 setsRepetitions: 3-30/setIntensity: 45%-85% of 1-RM
Special ConsiderationsActivity should be enjoyable and based on the quality of postural control and less on intensity
ModeStationary cycling, treadmill with handrail, aquatic aerobics
Intensity40-85% of VO2max
Frequency3-5 days/week moderate, 3 days/week vigorous
Duration30-60 mins/day. 8-10 min bursts
FlexibilitySMR and static stretching exercises
Resistance TrainingFrequency: 3-5 days/ weekSets: 1-3 setsRepetitions: 8-20/setIntensity: 40-80% 1-RM
Special ConsiderationsSlow and well-monitored progress.
Progress exercises toward free sitting or standing.
Regular breathing avoiding Valsalva maneuver
Implement slow, active, or dynamic stretching in case SMR or static stretching is poorly received.
ModeLow impact cardio (treadmill, stationary bike) no sudden or jarring motions
IntensityStage 1 cardio. Stage 2 if medically cleared
Frequency3-5 days/week cardio
Duration15-30 mins/day
FlexibilitySMR, static and active-isolated stretching
Resistance TrainingFrequency: 2-3 days per week
Sets: follow OPT Phase
Repetitions: 12-15 per setIntensity: light loads
Only OPT Phases 1 and 2 advised; use the only Phase 1 after the first trimester.
Special ConsiderationsNo prone or supine exercises beyond the 12th week of pregnancy.
No SMR on varicose vein regions and swollen areas.
No plyometric exercises during the second and third trimesters.
No power or speed assessment.
Pivot push up assessment from knees instead of feet.
Change the single-leg squat to a single leg balance assessment.
Reduce ROM for the overhead squat assessment.
ModeLow impact cardio (treadmill, stationary bike) no sudden or jarring motions
Intensity60-80% HRmax; can be adjusted to 40-70%; use talk test
Frequency5-7 days/week cardio
Duration40 – 60 mins/day. 2x 20-30min/day
FlexibilityStretches performed seated or standing, use SMR if possible
Resistance TrainingFrequency: 2-3 days/week.
Sets: 1-3 sets.
Repetitions: 10-15 /set.
Intensity: follow OPT Phases
Implement circuit training for Phases 1 and 2
Special ConsiderationsExercise should be performed standing or seated when possible.
Watch for other obesity-related chronic diseases.
Use the Rockport walk test for cardiac assessment.
Pivot push up assessment from knees instead of feet.
Test single-leg balance instead of single-leg squat assessment.
ModeStationary cycling, treadmill walking, rowers
Intensity50-85% HRmax, can adjust to 40-70%. Stage 1 cardio progressing to stage 2 cardio
Frequency3-7 days/ week cardio
Duration30-60 minutes/day
FlexibilityStatic and active-isolated stretching; standing or seated
Resistance TrainingFrequency: 2-3 days/week
Sets: 1-3 sets
Repetitions: 10-20/set
Intensity: Adhered to OPT Phase protocols, no more than 1 second for isometric and concentric muscle activity.
Implement circuit or PHA training systems with adequate recovery.
Special ConsiderationsNo heavy lifting or  Valsalva maneuver.
Avoid over-gripping weights or clenching fists during workouts.
Perform exercises in a standing or seated position.
Stand up slowly to avoid vertigo/dizziness.
Slow progression
ModeTreadmill with handrail 
Intensity50-90% HRmax. Stage 1 cardio progressing to stage 2
Frequency2-5 days/week cardio
Duration20-60 min/day. 8 -10min bouts
FlexibilityStatic and active-isolated stretching
Resistance TrainingFrequency: 2-3 days/week
Sets: 1-3 sets
Repetitions: 8-20/set
Intensity: max of 85% 1-RM
Special ConsiderationsSlow progress
Progress to free sitting/standing if possible
Hips, thighs, back, and arms focal areas
Avoid excess loads on the spine
Avoid the Valsalva maneuver.

Domain 5: Exercise Technique and Training Instruction

Section 1. Exercise Set-up and Technique

Section 2. Kinesthetic, Auditory, and Visual Cueing

Section 3. Safe Training Practices

Section 4. Safe and Effective Spotting Techniques

Section 5. Proper Breathing Technique

Domain 6: Professional Development and Responsibility

Section 1. Professional Guidelines and Standards

Section 2. Business Fundamentals

Section 3. Marketing Concepts and Techniques

Section 4. Sales Concepts and Techniques

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