NASM Study Guide 7th Ed 2023 - Pass the NASM exam for FREE!

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This guide is meant to cover all the bases you need to know for the biggest personal trainer certification of them all: the NASM CPT certification.

The National Academy of Sports Medicine’s trainer program is also one of the harder certs to pass on a first attempt (unlike the ISSA CPT which the easiest exam) so you want to make sure you understand what will be tested on from top to bottom!

Domain 1: Professional Development and Responsibility

Section 1. Professional Guidelines and Standards

1. According to the NASM Code of Conduct, list four guidelines a trainer must adhere to protect the public and the profession.

1. Not diagnose or treat illness or injury unless for basic first aid or if the Certified Professional is legally licensed to do so and is working in that capacity at that timeu003cbru003e2. Not train clients with a diagnosed health condition unless the Certified Professional has been specifically trained to do sou003cbru003e3. Not begin to train a client prior to receiving and reviewing a current health-history questionnaire signed by the client.u003cbru003e4. Hold a current cardiopulmonary resuscitation (CPR) and automated external defibrillator (AED) certification from a NASM-approved provider at all times u003cbru003eu003cbru003eThese standards are part of the basic u003ca href=u0022https://traineracademy.org/training/personal-trainer-job-description/u0022 data-type=u0022URLu0022 data-id=u0022https://traineracademy.org/training/personal-trainer-job-description/u0022u003epersonal trainer responsibilitiesu003c/au003e.

Section 2. Business Fundamentals

1. Describe “forecasting” as it applies to the business fundamentals of professional fitness.

Making informed predictions based on previous performance indicators and existing trends.u003cbru003e

2. List the 10 steps to business success in fitness.

1. Decide on an income figureu003cbru003e2. Identify weekly earnings required for that goalu003cbru003e3. Calculate the number of required weekly sessionsu003cbru003e4. Identify the required closing percentageu003cbru003e5. Create client conversion timelineu003cbru003e6. Identify the total number of interactions required based on the closing percentageu003cbru003e7. Identify the required amount of daily interactionsu003cbru003e8. Do an hour by hour daily breakdown of interactionsu003cbru003e9. Make sure you obtain contact informationu003cbru003e10. Conduct follow-upsu003cbru003e

Section 3. Marketing Concepts and Techniques

1. What are the 4 P’s of marketing in fitness?

1 – Productu003cbru003e2 – Priceu003cbru003e3. -Placementu003cbru003e4 – Promotion u003cbru003e

Section 4. Sales Concepts and Techniques

1. Define “prospecting”.

Implementation of methods designed to search for new clients.u003cbru003eu003cbru003e

2. What are the 4 key steps to “asking for the sale”.

1 – Be visible and availableu003cbru003e2 – Be confident enough to ask for the saleu003cbru003e3 – Display value and quality of service. Market your personality as well as your productu003cbru003e4 – Remain is consistent contact with prospective and current clients

3. What are the ways you can overcome the objection to a sale?

– Empathize with and understand the client’s concernsu003cbru003e- Isolate the actual drawbacksu003cbru003e- Remind the client of the benefitsu003cbru003e- Make a plan to resolve concerns

Domain 2: Client Relations and Behavioral Coaching

Section 1. Communication Components

1. List five tips that can enhance the quality of communication.

– Use of appropriate body languageu003cbru003e- Provide an explanation of important conceptsu003cbru003e- Show empathy and compassionu003cbru003e- Use positive reinforcementu003cbru003e- Use positive greeting protocols (smile, handshake. hello)

2. Describe non-verbal communication and how it takes effect.

Visual and auditory expressions of intent and feeling that exist outside of written or spoken speech.

3. Define “active listening”.

Practicing listening as an act of genuine interest.

4. Describe the differences between open-ended and closed-ended questions.

Open-ended questions allow the questioned party to elaborate with detail. Close-ended questions only require a yes or no answer.

5. Define “reflecting” with regards to trainer-client communication

Relaying back your interpretation of what the client has communicated.

6. Define “summarizing” with regards to trainer-client communication

Making brief reflections of what has been communicated to indicate that information has been taken on board.

Section 2. SMART Goals

1. Complete the SMART Goals table below.

Su003cbru003e Specific u003cbru003e Mu003cbru003e Measurable u003cbru003e Au003cbru003e Attainable u003cbru003e Ru003cbru003e Realistic u003cbru003e Tu003cbru003e Timely u003cbru003e

Section 3. Goal Expectation Management

1. List eight important considerations in goal expectation management.

1. Understand the client’s motivationsu003cbru003e2. Hone in and clarify vague statements like “I want to get fit” or “I want to look better”u003cbru003e3. Allow clients to verbalize their goals for more clarityu003cbru003e4. Identify unrealistic outcomesu003cbru003e5. Set goals based on the SMART principlesu003cbru003e6. Be able to contrast between product and progress based goalsu003cbru003e7. Be aware that progress occurs at different rates for different clientsu003cbru003e8. Identify how and when each client’s goals will be reassessed and revisited

Section 4. Behavior Change Strategies

1. Label the “stages of change” diagram below.

Try to think of the stages without seeing the chart below, first.

2. What are the four forms of support a trainer can implement?

– Instrumental support in the form of practical applications and infrastructureu003cbru003e- Emotional support in the form of positive psychological reinforcement and encouragementu003cbru003e- Informational support in the form of facts and evidence that provide direction and indicate efficacy and reliabilityu003cbru003e- Companionship support in the form of positive social associations such as family and close friends u003cbru003e

Section 5. Psychological Response to Exercise

1. List four potential psychological benefits of exercise.

– Promotes positive moodu003cbru003e- Improves the quality and quantity of sleepu003cbru003e- Reduces stressu003cbru003e- Reduces indicators and risk factors of anxiety and depressionu003cbru003e

Section 6. Barriers to Behavior Change

1. List five common barriers to successful behavioral change.

– Time constraintsu003cbru003e- Setting unrealistic goalsu003cbru003e- Inadequate social supportu003cbru003e- Social anxiety and low self-esteem, Convenience or addictiveness of current behavioral patternsu003cbru003e

Section 7. Client Expectation Management

1. What key topics should be discussed at the end of each initial session with a new client?

– If the client is ready to begin or has any further questions/queriesu003cbru003e- The social dynamics, etiquette, and training culture of the facilityu003cbru003e- Dress codeu003cbru003e- The potential outcomes of interactions with other clients/membersu003cbru003e

Domain 3: Basic and Applied Sciences and Nutritional Concepts

Section 1. The Nervous System

1. Define the following components of the nervous system.

Golgi Tendon Organ – GTOs are specialized sensory receptors located at the point where skeletal muscle fibers insert into the tendons of skeletal muscle. u003cbru003eMuscle Spindle – Muscle Spindles are sensory receptors within muscles that run parallel to the muscle fibers and are sensitive to change in muscle length and rate of length change .u003cbru003eThe Charts below are found in chapter 5 in the 7th edition.u003cbru003e These figures are found in lesson 1 of chapter 5 in the 7th edition text.

2. Define the 3 main functions of the nervous system.

The three primary functions of the nervous system include sensory, integrative, and motor functions. Sensory Function is the ability of the nervous system to sense changes in either the internal or external environment. Integrative Function is the ability of the CNS to analyze and interpret sensory information to allow for proper decision making, which produces an appropriate response. Motor Function is then the body’s response (via the efferent pathway) to that integrated sensory information, such as causing a muscle to contract when stretched too far or changing one’s walking pattern when transitioning from walking on a sidewalk to walking in the sand.u003cbru003e These figures can be found throughout lesson 1 of chapter 5 in the 7th edition text.

Section 2. The Muscular System

1. Define the following components of the muscular system.

Tendonsu003cbru003e Connective tissue bridging muscles to the skeletonu003cbru003e Fasciau003cbru003e Connective tissue that consists of a tough fibrous membrane that holds muscle tissue togetheru003cbru003e Fasciclesu003cbru003e Muscle fiber units bundled within a single muscleu003cbru003e Muscle fiberu003cbru003e Cylindrical cells that produce and resist force through mechanical contraction allowing organisms to move and repositionu003cbru003e Sarcomereu003cbru003e The muscle fiber’s fundamental contractile unit consisting of protein filaments actin and myosinu003cbru003e Sliding filament theoryu003cbru003e That contraction of muscles takes place through the sliding of actin and myosinu003cbru003e Type I (slow-twitch) muscle tissueu003cbru003e Predominantly aerobic muscle fibers responsible for sustained focused contractions and have a relatively higher mitochondrial count for that reasonu003cbru003e Type II (fast-twitch) muscle tissueu003cbru003e More anaerobic, these fibers are tasked with short, explosive contractions aimed at generating power and speedu003cbru003e Motor unitu003cbru003e The smallest functional unit of a muscle and motor unit systemu003cbru003e Neural activationu003cbru003e Stimulation of motor units through delivery of mild impulse. Also known as warming up.u003cbru003e Neurotransmitters u003cbru003eA signaling chemical release at the end of nerve synapses used to transfer impulses across nerve junctions or to muscle fibersu003cbru003e

2. Label this cross-section of a muscle.

The chart is found in lesson 4 of chapter 5 in the 7th edition.

3. Define the following muscle systems.

Local stabilization systemu003cbru003e Muscle system connected directly to vertebraeu003cbru003e Global stabilization systemu003cbru003e Muscle system that transfer force between the upper and lower body, thus providing full-body stabilityu003cbru003e Movement systemu003cbru003e All organs and structures whose collective function brings about mobility and biomechanical activityu003cbru003e These figures are found throughout lesson 4 of chapter 5 in the 7th edition text. u003cbru003e

Section 3. The Skeletal System

1. Label this diagram of the spine.

These diagrams are found throughout chapter 5, lesson 2.

2. Define joints and know the following components of the skeletal system.

Joints are the sites where two bones meet and movement occurs as a result of muscle contraction.u003cbru003e These images are found throughout lesson 2 of chapter 5 in the 7th edition.

What is FAQ?

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What is FAQ?

1. Define the following components of the joint system.

Skeletal system functions u003cbru003eStructural integrity and support, protection of vital organs, mobility, anchoring of organs, production of blood and endocrine hormonesu003cbru003e Non-synovial jointsu003cbru003e Maintains structural integrity by joining bone segments not required to perform a movementu003cbru003e Synovial Jointsu003cbru003e Joints which allow smooth movement between two or more adjacent bonesu003cbru003e Major motion typesu003cbru003e Spin, slide, and rollu003cbru003e Hinge Jointu003cbru003e Sagittal plane. E.g. elbows and kneesu003cbru003e Ball-and-socket Jointu003cbru003e Full axis mobility. E.g. Pelvic and shoulder girdleu003cbru003e Arthrokinematicsu003cbru003e The science of joint motion

Section 4. The Endocrine System

1. Define the following components of the endocrine system.

Endocrine systemu003cbru003e The system responsible for the production and secretion of hormonesu003cbru003e Testosteroneu003cbru003e Anabolic male sex hormoneu003cbru003e Estrogenu003cbru003e Female sex hormoneu003cbru003e Growth hormoneu003cbru003e Anabolic tissue growth hormoneu003cbru003e Insulinu003cbru003e Energy and micronutrient regulation hormone

Section 5. The Cardio-respiratory System

1. Define the following.

Cardiorespiratory systemu003cbru003e System comprising of the heart u0026amp; blood vessels (circulatory) and lungs (respiratory)u003cbru003e Cardiovascular systemu003cbru003e The heart and blood vesselsu003cbru003e Respiratory systemu003cbru003e Lungs and breathing system

2. Define the following.

Cardiac muscleu003cbru003e Involuntary heart muscle, relatively more rigid than skeletal muscleu003cbru003e Right atriumu003cbru003e Gathers low oxygen blood u003cbru003e Left atriumu003cbru003e Gathers oxygenated blood from the lungsu003cbru003e Sinoatrial (SA) nodeu003cbru003e Myocyte clusters that generate electrical impulses that determine heart rhythmu003cbru003e Right ventricleu003cbru003e Pumps low oxygen blood to lungsu003cbru003e Left ventricleu003cbru003e Pumps oxygen-rich blood through the bodyu003cbru003e Arteriesu003cbru003e Vessels for oxygenated bloodu003cbru003e Veinsu003cbru003e Vessels for deoxygenated bloodu003cbru003e Arteriolesu003cbru003e Small branches of arteriesu003cbru003e Capillariesu003cbru003e Smallest blood vessel units. Chemical exchange sitesu003cbru003e Venulesu003cbru003e Smallest branches of veinsu003cbru003e Stroke volumeu003cbru003e The volume of blood circulated with each pumpu003cbru003e Heart rateu003cbru003e The frequency of heartbeats per minuteu003cbru003e Cardiac outputu003cbru003e Amount of blood pumped per minute

3. Define the following components of the respiratory system.

Inspirationu003cbru003e Moving air into the lungs through muscular contractionsu003cbru003e Primary inspiratory musclesu003cbru003e External intercostals and diaphragmu003cbru003e Secondary inspiratory musclesu003cbru003e scalenes, sternocleidomastoid and pectoralis minoru003cbru003e Expirationu003cbru003e Pushing air out of lungs through muscular contractionu003cbru003e Expiratory musclesu003cbru003e Abdominals and internal intercostalsu003cbru003e Resting oxygen consumption (VO2)u003cbru003e Amounts to 3.5ml/min/kg of body mass and is the equivalent of 1 metabolic equivalent (MET)u003cbru003e Maximal oxygen consumption (VO2max)u003cbru003e Maximum oxygen consumption rate at peak exercise intensity u003cbru003e Dysfunctional breathingu003cbru003e Irregular breathing patterns characteristic of stress and anxiety

4. Describe the training effects of cardiorespiratory exercise.

Increases: metabolic activity mental alertness, cardiac function, respiratory function.u003cbru003eDecreases: resting heart rate, LDL cholesterol, blood pressure, risk of cardiovascular disease.

5. Label the diagram below.

These diagrams are found throughout lesson 1 of chapter 6 in the 7th edition text.

6. What are the 3 main functions of blood?

Transportu003cbru003e Oxygen, nutrients, and hormonesu003cbru003e Regulationu003cbru003e Temperature, fluid balance, pHu003cbru003e Protectionu003cbru003e Immune system, clotting

Section 6. Bioenergetics and Exercise Metabolism

1 . Define the following bioenergetic concepts.

Bioenergeticsu003cbru003e The science of energy in the bodyu003cbru003e Metabolismu003cbru003e The usage cycle of nutrients and their conversion into energy, body components, and waste materials through normal life functionu003cbru003e Aerobic u003cbru003eUsing oxygen to drive metabolic functionu003cbru003e Anaerobicu003cbru003e Metabolic activity with an absence of oxygenu003cbru003e Adenosine triphosphate (ATP)u003cbru003e A molecule used to transfer and store energy in cellsu003cbru003e Anaerobic thresholdu003cbru003e The point at which energy demand surpasses oxu=ygen supplyu003cbru003e Excess post oxygen consumption(EPOC)u003cbru003e Post-exercise elevated metabolic activity

2. List the components and functions of the following energy systems.

Oxidativeu003cbru003e Aerobic glycolysis, Krebs cycle, electron transport chain, Long-term energyu003cbru003e Glycolysisu003cbru003e Anaerobic, Moderate-to-high intensity, lasts up to 30-50 secondsu003cbru003e ATP-PCu003cbru003e Anaerobic, High-intensity, Lasts up to 10-15 seconds

This image has an empty alt attribute; its file name is figura-4-4-glycolysis-576x1024.png

Section 7. Fundamentals of Biomechanics

1. Define “Biomechanics”.

The science concerning the generation, transfer, and resistance of mechanical force by the musculoskeletal system and the effects produced.

2. Define “Force”.

A transfer of energy that acts on a physical body causing it to change its direction and velocity.

3. Define “Torque”

A rotational force acting about a fixed axis.

4. Define “Lever“.

A rigid bar that applies torque about a fixed pivot or fulcrum.

5. Describe the 3 classes of levers.

1st classu003cbru003e The fulcrum in the centeru003cbru003e 2nd classu003cbru003e Resistance in the centeru003cbru003e 3rd classu003cbru003e Effort in the center

Section 8. Anatomic locations

1. Describe the following anatomic locations

Superior u003cbru003eAbove u003cbru003e Inferior u003cbru003eBelow u003cbru003e Proximal u003cbru003eClosest to a reference pointu003cbru003e Distal u003cbru003eFurthest from a reference pointu003cbru003e Anterior u003cbru003efrontu003cbru003e Posterioru003cbru003e behindu003cbru003e Medial u003cbru003ecentralu003cbru003e Lateralu003cbru003e On either sideu003cbru003e Contralateralu003cbru003e Opposite sidesu003cbru003e Ipsilateral u003cbru003eSame side

2. Define the following planes of motion and give examples of where they act.

The planes of motions to know are the Frontal, Sagittal, and Transverse.

Plane	Description	Example
Frontal	Adduction/abduction, Lateral flexion, Eversion/inversion	Lateral raise, lateral lunge, lateral shuffle
Sagittal	Flexion and extension	Bicep curl, hamstring curl
Transverse	Rotation, Horizontal adduction/abduction	Throwing motion

Section 9. Joint Motions

1. Define the following joint motions.

Flexion u003cbru003e Muscles shortenu003cbru003e Extensionu003cbru003e Muscles lengthenu003cbru003e Plantar flexion u003cbru003e extension about the ankle jointu003cbru003e Dorsiflexion u003cbru003e Flexion about the ankle jointu003cbru003e Abduction u003cbru003e Extension away from the midlineu003cbru003e Adduction u003cbru003eFlexion towards the midlineu003cbru003e Horizontal abductionu003cbru003e Abduction along the transverse planeu003cbru003e Internal rotationu003cbru003e Joint rotation towards the midlineu003cbru003e External rotationu003cbru003e Joint rotation away from the midline

Section 10. Principles of Human Movement Science

1. Define the following muscle actions

Concentric u003cbru003e Muscle shortens with contraction (effortu003eresistance)u003cbru003e Eccentric u003cbru003e Muscle lengthens under resistance (effortu0026lt;resistance)u003cbru003e Isometricu003cbru003e Muscle length remains constant against resistance (effort=resistance)

2. Define the following muscle action concepts and principles.

Length-tension relationshipu003cbru003e The tension a muscle can produce at a given resting lengthu003cbru003e Force-coupleu003cbru003e A muscle pair working to produce motionu003cbru003e Force-velocity curveu003cbru003e An increase in velocity correlates to a decrease in concentric force and an increase in eccentric forceu003cbru003e Neuromuscular efficiencyu003cbru003e The degree at which force can be produced, reduced, and stabilized across all 3 movement planesu003cbru003e Structural efficiencyu003cbru003e The degree of optimal alignment of the musculoskeletal system towards the most ideal centre of mass distribution for a given bodyu003cbru003e Davis’s lawu003cbru003e soft tissue models along the lines of stressu003cbru003e Autogenic inhibitionu003cbru003e Muscle spindle inhibition due to sensory impulses of tension being greater than motor impulses of contractionu003cbru003e Reciprocal inhibitionu003cbru003e The contraction of one muscle leads to the relaxation of it’s opposite to facilitate movement.u003cbru003e Relative flexibilityu003cbru003e Body’s affinity towards seeking the least resistive pathu003cbru003e Pattern overloadu003cbru003e Abnormal stress caused by excessive repetition of a single movementu003cbru003e Postural distortion patternsu003cbru003e Common movement patterns associated with muscle imbalancesu003cbru003e Altered reciprocal inhibitionu003cbru003e A tight agonist that inhibits its functional antagonist causing muscle inhibitionu003cbru003e Synergistic dominanceu003cbru003e When a prime mover’s function is taken over by a synergistu003cbru003e Muscle imbalanceu003cbru003e Disproportionate muscle length about a joint

3. Label the “Cumulative Injury Cycle” diagram below.

The cumulative injury cycle is essential for the fitness professional to understand that poor posture and repetitive, overuse movements can create dysfunction within the connective tissue of the human body.u003cbru003e This image is figure 14-12 in the 7th edition.

Section 11. The OPT Model

1. Define the “OPT” model.

NASM’s Optimum Performance Training model aimed at enhancing the body through the correction of deficiencies, and improvement of the fundamentals of stabilization, strength, and power

2. Define the 3 pillars of the OPT Model

Stabilityu003cbru003e The ability to achieve and maintain postural equilibrium through all planes of motionu003cbru003e Strength u003cbru003eThe degree to which muscular tension can produce forceu003cbru003e Strength enduranceu003cbru003e The length of time muscular tension can be sustainedu003cbru003e Maximal strength u003cbru003eThe maximum amount of force that can be produced through muscular contraction u003cbru003eMuscular hypertrophyu003cbru003e The increase in mass and volume of muscle tissue due to growth stimulated by metabolic and/or mechanical response. May lead to a corresponding increase in strength and power.u003cbru003e Power u003cbru003eThe rate of strength output over time.

Section 12. Principles of Motor Development

1. Define the following key concepts of motor development.

Motor behavioru003cbru003e motor response to internal and external stimuliu003cbru003e Motor controlu003cbru003e The integration of present sensory stimuli with previous experiences via the CNSu003cbru003e Motor learningu003cbru003e Incorporation of motor control patterns into adopted movement systems through repetition.u003cbru003e Motor developmentu003cbru003e The lifelong progression of motor skill behavior.u003cbru003e Sensorimotor integrationu003cbru003e The integration of sensory input with the appropriate motor response.u003cbru003e Muscle synergiesu003cbru003e Muscles collaboratively recruited by the CNS to produce movementu003cbru003e Proprioceptionu003cbru003e The ability to interpret sensory input from mechanoreceptors in order to maintain balance and postural equilibrium.

2. Describe the two main types of motor feedback.

Internal feedback: sensory input data resulting from the corresponding internal response to motor function and its outcomes.u003cbru003e External feedback: explicit data provided by external validators such as a coach, video playback or readings on measuring implements.

Section 13. Macronutrients

1. Describe carbohydrates.

Primary energy source macronutrients that include sugars, starches, and fiber.

2. Define the different types of carbohydrates.

Monosaccharideu003cbru003e A single unit of sugar. E.g. fructose, glucose.u003cbru003e Disaccharidesu003cbru003e A double sugar molecule. E.g. lactose, sucrose and maltose.u003cbru003e Fiberu003cbru003e Complex polysaccharide found in plant tissue. Assists in gut health, glucose uptake regulation, and the nourishment of gut microbiota.u003cbru003e Soluble Fiberu003cbru003e Soluble fiber dissolves in water.u003cbru003e Insoluble Fiber u003cbru003eInsoluble fiber remains solid/in suspension in water.u003cbru003e Glucoseu003cbru003e The most basic molecular structure of a carbohydrateu003cbru003e Glycogen u003cbru003eCarbohydrate storage unit stored in liver and muscle tissue

3. What is the Glycemic index?

The Glycemic index refers to numbers (0–100) assigned to a food source that represents the rise in blood sugar after consuming the food.

4. Describe Lipids.

Lipids are organic compounds made of glycerol and fatty acids that are hydrophobic. They include oils, fats, waxes, and steroids and contain roughly twice the energy yield per unit mass of carbohydrates.

5. Define the different types of lipids.

Triglyceride u003cbru003e The most common lipid structure consists of glycerol and 3 fatty acids.u003cbru003e Saturated Fatu003cbru003e A lipid where all the fatty acid chains have single bonds. Solid at ambient temperature.u003cbru003e Trans-fatu003cbru003e Hydrogenated unsaturated fat used for large scale industrial food production. Knowl to pose tremendous health risksu003cbru003e Unsaturated fatu003cbru003e A lipid where one or more double bond in the fatty acid chain u003cbru003e Monounsaturatedu003cbru003e A lipid with only one double bondu003cbru003e Polyunsaturatedu003cbru003e A lipid with more than one double bond

6. Give examples of food sources of these 3 lipid types.

Saturated Fatu003cbru003e Meat, dairy products, coconut oilu003cbru003e Monounsaturated fatu003cbru003e tree nuts, flaxseed, sunflower seedsu003cbru003e Polyunsaturated fatu003cbru003e Fatty fish, olive oil

7. Define Protein.

A nitrogen-based organic molecule comprised of one or more amino acid chains.

8. Define Amino Acids.

Sub Molecules of proteins containing amine and carboxyl groups.

9. What are Essential Amino Acids?

Amino acids that are both necessary to normal life function and cannot be naturally produced in the body. They must therefore be ingested through an inclusive diet.

10. What are Non-essential Amino Acids?

Amino acids that are either unnecessary to normal health, or are necessary, but are naturally produced in adequate quantities and don’t need to be ingested through an inclusive diet.

11. What is a Complete Protein?

A protein or protein source that includes all essential amino acids.

12. What is an Incomplete Protein?

A protein or protein source that does not possess all necessary amino acids.

Section 14. Micronutrients

1. What are micronutrients?

Inorganic molecules that drive important life functions and are only needed in trace quantities. These include vitamins and minerals.

2. What is toxicity?

A substance’s ability to have a negative impact on health.

Section 15. Hydration

1. What approximate percentage of the body is made of water?

Approximately 60%.

2. What is the daily recommended water intake for men and what is it for women?

2.2 L for women and 3 L for men.

3. What is the benefit of drinking cold water?

Cold water is well known to assist in digestive health.

4. What should one drink during exercise that exceeds 1 hour?

A beverage containing up to 8% carbohydrates.

5. For an overweight person, how much extra water is recommended for every 25 lbs overweight?

Approximately 8oz.

6. What are the two adverse effects of dehydration?

Fatigue decreased performance and circulatory deficiency.

Section 16. Recommendations and Guidelines for Caloric Intake and Expenditure

1. What is a calorie?

The amount of heat energy required to raise the temperature of 1 gram of water 1 degree Celsius.

2. What is the resting metabolic rate (RMR)?

Amount of energy expended during rest and inactivity.

3. What is the thermic effect of food (TEF)?

The energy expended through the process of digestion accounting for 6-10% of total expenditure.

4. What is the estimated amount of energy expended through deliberate physical activity?

Approximately 20% of total energy.

5. List the 3 ideal protocols when using carbs for performance.

– High carb consumption two to four hours before physical activityu003cbru003e- Consume 1,5 grams of carbs per kg of body weight to maximize glycogen reservesu003cbru003e- For activity lasting more than 1 hour, consume 30 – 60 grams of carbs per hour

Section 17. Dietary Reference Intakes

1. What are dietary reference intakes (DRIs)?

The guidelines for the ideal intake of a given nutrient.

2. Define the recommended dietary allowance (RDA) .

The mean daily nutritional requirements for an individual of normal health.

3. Tolerable upper intake (UL).

The maximum intake level with no perceived health risks.

4. What is adequate intake (AI)?

The ideal recommended nutrient intake for individuals of normal health.

Section 18. Portion Sizes, Meal Timing, and Frequency

1. List the daily recommendations for different health goals.

The table shows the recommendations for how someone should look to eat when wanting to change their body in the following ways.

Weight Loss	Hypertrophy/Lean Mass	General Health
No more than 10% fat	Eat 4 to 6 meals per day	Incorporate low GI carbs
Distribute all macronutrients through the day	Spread protein intake through the day
Consume four to 6 meals per day to control hunger and cravings	Consume carbs and protein within 90 minutes of physical activity for optimal protein synthesis
Avoid calorically-dense processed foods	Maintain 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

1. What is an ergogenic aid?

A substance or drug used in athletic performance enhancement.

2. Where is creatine made?

Made in the body via the ATP-PC system.

3. What are the main benefits of creatine supplementation?

Can boost anaerobic performance and strength output during exercise. Can increase muscle mass over the long term.

4. What is the recommended pre-workout consumption of caffeine for an increase in performance?

Consuming g 3-6mg/kg of body weight 1 hour before physical activity has been shown to improve performance.

5. What status do pro-hormones and anabolic steroids have in competitive sport?

They are categorically illegal and prohibited by the World Anti-Doping Agency.

Domain 4: Assessment

Section 1. The PAR-Q

1. List the 3 purposes of the PAR-Q.

1. Determines risk level of exercise for an individualu003cbru003e2. Identifies the need for medical evaluation in an individualu003cbru003e3. Leads to physician referral if the answer is yes to one or more of the questions

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

1. What are the risks associated with extended periods of sitting?

Tightening on the hip flexors, weakening of posterior chain muscles (rounded shoulders and forward head).

2. What are the risks associated with repetitive movement patterns ?

Can lead to pattern overload and overuse injuries.

3. What are the risks associated with over-wearing of dress shoes?

The sustained plantar-flexion can lead to tight calf muscles, leading to over-pronation and weakened dorsiflexion.

4. What risks are elevated due to mental stress

– Cardiovascular diseaseu003cbru003e- Respiratory complications

5. What risks are elevated due to past risks/injuries

– Future re-injuryu003cbru003e- Neural overcompensationu003cbru003e- Loss of neural controlu003cbru003e- Altered neural control

6. What common medications can affect exercise performance ?

Beta-blockers, heart and blood pressure medication.

7. What chronic conditions can affect exercise performance?

Arthritis, asthma, diabetes, hypertension, obesity, cardiovascular conditions, stroke, cancer and pregnancy.

Section 3. Cardiorespiratory Assessments

1. What are cardiorespiratory assessments used to determine?

Used to estimate an individual’s VO2max.

2. How do you calculate the maximal heart rate? List the two methods and indicate which is more accurate.

The straight percentage method calculated as: HRmax = 220 – ageu003cbru003eu003cbru003eThe regression formula, calculated as: HRmax = 208 – (0.7 × age)u003cbru003eu003cbru003eThe straight percentage formula is an easier calculation, while the regression formula gives a more accurate reading.

3. What is the process involved in the YMCA 3-minute step test:

1. Execute 96 steps/minute, on a 12-inch step, over a 3 minute period.u003cbru003e2. Take a 60-second recovery pulse within 5 seconds of stoppingu003cbru003e3. Refer to the chart on page 130 of the textbook and match recovery pulse to itu003cbru003e4. Assign the correct heart rate zone:Zone 1: poor – fairu003cbru003e5. Zone 2: average – goodu003cbru003e6. Zone 3: very good

4. What is the process involved in the Rockport walk test?

1. Document weightu003cbru003e2. 1-mile treadmill walku003cbru003e3. Document timeu003cbru003e4. Record heart rate immediately afteru003cbru003e5. Use the VO2 formula to calculate the VO2 scoreu003cbru003e6. Use the chart on textbook page 132 to match score with age and sexu003cbru003e7. Assign the correct heart rate zonesu003cbru003eZone 1: poor – fairu003cbru003eZone 2: average – goodu003cbru003eZone 3: very good

Section 4. Physiological Assessments

1. How do you measure the radial pulse?

Place index and middle fingers on the wrist proximal to the thumb.

2. How do you measure the carotid pulse?

Less preferred for clients, more suitable for emergency first response, located on the side of the neck.

3. What is the resting heart rate (RHR) and how do you determine it?

The heart rate experienced at rest. It can be determined as an average of 3 consecutive morning heart rate readings.

4. What is the average RHR for men and for women?

Ave RHR men: 70bpm. u003cbru003eAve RHR women: 75bpm. u003cbru003eThe healthy adult range sits between 70 – 80 bpm.

5. What are the two blood pressure readings and what is their healthy range?

Systolic: maximum arterial pressure which occurs during cardiac contraction. Health normal of up to 120 mm Hgu003cbru003eDiastolic: minimum arterial pressure which occurs during cardiac relaxation. Healthy normal of up to 90 mm Hg

Section 5. Static Postural Assessment

1. What are the kinetic chain checkpoints?

The body’s main joint regions such as knees, elbows, ankles, wrists, head/neck, LPHC, and shoulder girdle.

2. Complete the postural assessment charts below?

These static and dynamic postural assessment diagrams are found throughout Lesson 2 of Chapter 12 in the 7th Edition.

Section 6. Assessments from Adjacent Professionals

1. What is cholesterol?

Cholesterol is a lipid derivative found in the blood and produced in the liver.

2. Define HDL and LDL cholesterol, their differences, and their contribution to general health?

HDL is high-density lipoprotein and is a form of cholesterol considered beneficial for health. LDL is low-density lipoprotein and has been linked to an increased risk of cardiovascular disease.

3. What is the healthy total cholesterol level?

A level of no more than 200 mg/dL.

Section 7. Body Composition Assessments

1. How do you classify an overweight person?

Any person whose weight sits at no less than 25 lbs above their ideal weight for their height, or anyone with a BMI of 25 to 29.9.

2. How do you classify obesity?

A BMI of at least 30 is classified as obese.

3. How is a skin-fold measurement conducted?

The use of skinfold calipers is implemented at four body sites, these being:u003cbru003eu003cbru003eBiceps (vertical fold)u003cbru003eTriceps (vertical fold) u003cbru003eSubscapular (45° fold)u003cbru003eIliac crest(45° fold).u003cbru003eu003cbru003eThese measurements are taken on the right side of the body, followed by input into the Durnin-Womersley formula for a final body fat estimate.

4. How do you calculate fat mass?

Fat mass is calculated as the product of body fat % and total scale weight.

5. How do you calculate lean body mass?

Lean mass is calculated as the total scale weight minus the fat mass.

6. How does bioelectrical impedance work?

An electric current is sent through the body and used to determine total fat mass.

7. How does underwater weighing work?

Underwater weighing uses the principle that fat mass is more buoyant than lean mass.

8. How do circumference measurements work ?

Measurements based on changes in girth of several sites such as ankles, chest, waist, hips, calves, and neck. Considered inaccurate.

9. How do you measure using the waist-to-hip ratio?

The waist circumference is divided by the width of the hips. A ratio no less than 0.8 for females and one of no less than 0.95 for males indicates the potential for obesity-related risk factors.

10. What is body mass index (BMI)?

The weight to height ratio of a person. The higher the BMI, the more likely a person is overweight or obese, the lower the BMI, the more likely they are underweight.

Section 8. Performance Assessments

1. Define the following performance assessments.

Davies testu003cbru003e An agility and stability test for the upper bodyu003cbru003e Shark skill testu003cbru003e Neuromuscular control and agility test for the lower bodyu003cbru003e Bench press testu003cbru003e Determines upper-body maximal strength (1 rep max)u003cbru003e Squat testu003cbru003e Determines lower body maximal strength (1 rep max)u003cbru003e Push-up testu003cbru003e Determines upper body muscular enduranceu003cbru003e LEFT testu003cbru003e Determines acceleration, deceleration agility, and neuromuscular control

1. What is the overhead squat assessment?

Analyzes posture through movement to determine any movement dysfunctions, imbalances or deviations.

2. Complete the OHSA solutions table below.

This overhead squat assessment, one of the more important dynamic posture assessments, can be found throughout lesson 3 of Chapter 12 in the 7th Edition.

View	Kinetic Chain Checkpoint	Compensation	Compensation	Underactive muscles
Lateral	LPHC	Pronounced forward lean	Soleus	Anterior tibialis
Gastrocnemius	Gluteus maximus
Hip flexor complex	Erector spinae
Abdominal complex
Anterior pelvic tilt	Hip flexor	Gluteus maximus
Erector spinae	Hamstring complex
Latissimus dorsi	Intrinsic core stabilizers
Posterior pelvic tilt	Hamstring complex	Intrinsic core stabilizers
Rectus abdominis	Gluteus maximus
Upper body	Arms shit forwards	Latissimus dorsi	Middle / lower trapezius
Teres major	Rhomboids
Pectoralis major/minor	Rotator cuff
Anterior	Feet	Turn out	Soleus	Medial gastrocnemius
Lateral gastrocnemius	Medial hamstring complex
Biceps femoris (short head)	Gracilis
Sartorius
Popliteus
Knees	Move inwards	Adductor complex	Gluteus maximus
Soleus	Gluteus medius
Gastrocnemius	Vastus medialis oblique (VMO)
Biceps femoris (short head)
Tensor fasciae latae (TFL)
Vastus lateralis
Move outwards	Soleus	Gluteus maximus
Gastrocnemius	Adductors
Biceps femoris (short head)	Medial hamstring complex
Piriformis

Section 8. Performance Assessments

3. What does the single leg squat assessment identify?

Assess for the level of ankle proprioception core stability and strength and hip stability and strength.

4. Complete the single leg squat assessment solutions table below.

The Single leg Squat assessment is a slightly more advanced assessment that looks to find problems in dynamic posture. This can be fund throughout lesson 3 of chapter 12 in the 7th edition.

View	Kinetic Chain Checkpoint	Compensation	Overactive muscles	Underactive muscles
Anterior	Knees	Move Inward	Adductor complex	Gluteus medius
Biceps femoris	Gluteus maximus
TFL	Vastus medialis oblique
Vastus medialis oblique

5. What does the pushing assessment identify?

Assess for level of efficiency and identify potential imbalances during pushing movements.

6. Complete the pushing assessment solutions table below.

This is another form of dynamic posture assessment that is commonly used. This can be found throughout lesson 3 of chapter 12 in the 7th edition.

View	Kinetic Chain Checkpoint	Compensation	Overactive muscles	Underactive muscles
Lateral	LPHC	Low back arches	Hip flexors	Intrinsic core stabilizers
Erector spinae
Shoulder complex	Shoulder elevation	Upper trapezius	Mid trapezius
Sternocleidomastoid	Lower trapezius
Levator scapulae
Head	Protrudes	Upper trapezius	Deep cervical flexors

7. What does the pulling assessment identify?

Assess for the level of efficiency and identifies potential imbalances during pulling movements.

8. Complete the pulling assessment solutions table below.

Another form of dynamic posture assessment, and this too can be found throughout the lesson 3 of chapter 12 in the 7th edition.

View	Kinetic Chain Checkpoint	Compensation	Overactive muscles
Lateral	LPHC	Lower Back Arches	Hip flexors
Erector spinae
Shoulder complex	Shoulder elevation	Upper trapezius	Mid trapezius
Sternocleidomastoid	Lower trapezius
Levator scapulae
Head	Protrudes	Upper trapezius	Deep cervical Sternocleidomastoid flexors

9. What does the gait assessment identify?

Assess for level of efficiency and identify potential imbalances during walking and running.

10. Complete the gait assessment solutions table below.

The gait cycle is discussed throughout lesson 1 of chapter 19 in the 7th edition.

View/Checkpoint	Compensation	Overactive muscles	Underactive Muscles
Feet	Flatten	Peroneal complex	Anterior tibialis
Lateral gastrocnemius	Posterior tibialis
Biceps femoris (short head)	Medial gastrocnemius
TFL	Gluteus medius
Turn out	Soleus	Medial gastrocnemius
Lateral gastrocnemius	Medial hamstring
Biceps femoris (short head)	Gluteus medius/maximus
TFL	Gracilis
Sartorius
Popliteus
Knees	Move inward	Adductor complex	Medial hamstring
Biceps femoris (short head)	Medial gastrocnemius
TFL	Gluteus medius/maximus
Lateral gastrocnemius	Vastus medialis oblique
Vastus lateralis	Anterior tibialis
Posterior tibialis
LPHC	Low back arch	Hip flexor complex	Gluteus maximus
Erector spinae	Intrinsic core stabilizers
Latissimus dorsi	Hamstrings
External obliques	Sartorius
Adductor complex	Popliteus
Excessive rotation	Hamstrings	Gluteus medius/maximus
Intrinsic core stabilizers
Hip hike	Quadratus lumborum (opposite side)	Adductor complex (same side)
TFL/gluteus minimus (same side)	Gluteus medius (same side)
Shoulders	Rounded	Pectorals	Middle and lower trapezius
Latissimus dorsi	Rotator cuff
Head	Forward	Upper trapezius	Deep cervical flexors
Levator scapulae
Sternocleidomastoid

Section 10. Performing Assessments with Special Populations

1. Which assessments should be avoided and which are ideal for pregnant women?

A modification of the single-leg squat assessment to a single leg balance assessment as well as a reduction in ROM of the overhead squat. Push up an assessment to pivot off the knees instead of feet. Avoid power and impact based exercises and assessments.

2. What is the ideal assessment protocol for an obese person?

For cardio assessment, the Rockport walk test is the ideal assessment. Institute a single leg balance test instead of the single-leg squat and implement the push-up test with the knees as the pivot and an elevation for the hands such as a bench.u003cbru003e

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

1. List four areas that fall outside a fitness professional’s scope of practice.

Medical diagnosisu003cbru003e Prescription of pharmaceuticals and treatment of any medical conditionu003cbru003e Diet prescription and therapyu003cbru003e Psychoanalysis, psychotherapy, or mental health counseling

Section 12. Criteria For Reassessment

1. Which four scenarios present an ideal necessity for reassessment?

-After a four week period where changes in programming are occurringu003cbru003e-After notable indications of improvementu003cbru003e-When new goals have been identified and selected by the clientu003cbru003e-When notable changes in lifestyle behaviors occur such as dietary, career, relinquishing of previous addictions, etc…

2. Describe corrective flexibility training and identify which training phase it should be implemented.

Corrective flexibility should be implemented in phase 1 of training and helps increase ROM, addresses imbalances and corrects deviated movement patterns.

3. Describe active flexibility training and identify which training phase(s) it should be implemented?

Best implemented at phases 2, 3, and 4. It helps promote improved neuromuscular efficiency, soft tissue extensibility and reciprocal inhibition.

4. Describe functional flexibility and identify which training phase(s) it should be implemented.

Best implemented at phase 5 of training. This type of flexibility promotes and maintains integrated, multiplanar soft tissue extensibility while optimizing neuromuscular control.

5. Describe the self-myofascial release .

Gentle massaging motions using a rigid, smooth implement such as a foam roller to ease and release knots in the muscle tissue. This relieves tension and autogenic inhibition.

6. Describe static stretching .

Stretching muscle just past the comfortable tension limit and holding the extension for at least 30 seconds.

7. Describe active-isolated stretching .

Dynamic movement of joints into an ROM by agonists and synergists.

8. Describe dynamic stretching.

Uses production of force to move joints through a full ROM.

Domain 5: Exercise Technique and Training Instruction

Section 1. Exercise Set-up and Technique

1. List 5 key tasks for the correct set-up and instruction of exercises.

– Asses set-up and correct technique of all documented exercises-u003cbru003e- Categorize all exercisesu003cbru003e- Regress each exerciseu003cbru003e- Progress each exerciseu003cbru003e- Perform each exercise

2. What are 9 effects and benefits of a good warm-up?

– Boost respiratory and heart rateu003cbru003e – Boosts cardiac output for exerciseu003cbru003e – Boosts circulation to active musclesu003cbru003e – Boost oxygen uptake and use capacityu003cbru003e – Boosts temperature of active tissuesu003cbru003e – Boosts rate of muscular contractionu003cbru003e – Boosts metabolic activityu003cbru003e – Boosts extensibility of soft tissueu003cbru003e – Boost mental focus and readiness for exercise

3. What is the difference between a general warm-up and a specific warm-up?

Low-intensity movement unrelated to specific training activities would fall under general warm-up, while a specific warm-up would entail low-intensity movements that directly mimic the intended training activity.

4. Define a “cool-down” and how it is performed.

Gradual 5-10 minute transition from active to steady-state utilizing light cardio, static stretching and SMR.

5. Describe triple extension/flexion and when it occurs.

Concurrent extension or flexion of hip, knee, and ankle.

Section 2. Kinesthetic, Auditory, and Visual Cueing

1. What is sensory feedback and what are its effects?

The information produced by sensory input and sensorimotor integration that leads to permanent pattern development.

2. What are the differences between external and internal feedback?

External feedback is provided explicitly by external mediators while internal feedback is tacit recognition of intrinsic effects/changes.

3. What are the two main types of external feedback?

Audiovisual through and instructor or playback system and knowledge of results.

4. List 3 effective ways to explain an exercise to a client.

– Tell (auditory cueing)u003cbru003e – Show (visual cueing)u003cbru003e – Direct (kinesthetic cueing)

Section 3. Safe Training Practices

1. What are the most essential safety questions when preparing to train a client?

What: u003cbru003eIs safe?u003cbru003eIs a contraindication?u003cbru003eIs an Appropriate Intensity?u003cbru003eu003cbru003e How: u003cbru003eHow many exercises?u003cbru003eSets and Reps?u003cbru003eDays per week?

Section 4. Safe and Effective Spotting Techniques

1. List five important safety and spotting considerations.

– Determine total reps to be performedu003cbru003e – Only take weight where there is immediate danger of droppingu003cbru003e – Only assist just enough to overcome ”sticking point”u003cbru003e – Spot wrists and not elbows during dumbbell workoutsu003cbru003e – Avoid spotting machine-based exercises by positioning your hands under the weight stack.

Section 5. Proper Breathing Technique

1. List 3 abnormal breathing features.

– Shallow breathing may be due to use of secondary respiratory muscles instead of the diaphragmu003cbru003e- Respiratory muscle overactivity may result in headaches and dizzinessu003cbru003e- Excessive breathing can lead to oxygen/CO2 imbalance and retention of waste molecules.

2. How would you advise a client to breathe in order to limit abnormal breathing patterns?

Instruct breathing through the stomach in order to normalize.

Domain 6: Program Design

Section 1. Resistance Training Systems

1. Describe single-set training.

Training one set per exercise. This is an ideal protocol for beginners.

2. Describe multiple-set training.

Multiple sets per exercise.

3. Describe pyramid training.

Training where the intensity increases or decreases progressively with each set.

4. Describe superset training.

Performing two consecutive sets of exercises with very little to no rest in-between.

5. Describe circuit training.

Performing multiple exercises with little rest between sets.u003cbru003e

6. Describe peripheral heart action training.

A circuit training variation that alternates upper and lower body training for optimized circulation.u003cbru003e

7. What is split-routine training?

Compartmentalizing training focus between upper and lower body and dedicating entire sessions accordingly.u003cbru003e

8. Describe what is meant by vertical loading.

Alternating training focus between upper and lower body with each set.u003cbru003e

9. Describe what is meant by horizontal loading.

Focusing on all exercises for one body segment then moving onto the next within one session.u003cbru003e

Section 2. Resistance Training Methods

1. In the table below fill in the recommended training methods for each of the OPT model’s steps and phases, also providing examples of appropriate exercises.

This information is taken from chapter 21 of the 7th edition.

Stabilization	Strength	Power
Method
4/2/1 tempo, lower weight, and higher reps in an unstable, but controlled, environment	2/0/2 tempo, moderate to heavyweight, low to moderate reps with full ROM	Explosive tempo, light weight, moderate reps with full ROM
Exercises
Ball squat, curl to press	Lunge to two-arm dumbbell press	Two-arm medicine ball chest pass
Multiplanar step-up balance, curl, to overhead press	Squat to two-arm press	Rotation chest pass
Ball dumbbell chest press	Two-arm push press	Ball medicine ball pullover throw
Barbell clean	Barbell clean	Wood chop throw
Standing cable row	Flat dumbbell chest press	Medicine ball scoop toss(shoulders)
Ball dumbbell row	Barbell bench press	Medicine ball side oblique throw
Single-leg dumbbell scaption	Seated cable row	Squat jump
Seated stability ball military press	Seated lat pull	Tuck jump
Single-leg dumbbell curl	Seated dumbbell shoulder press
Single-leg barbell curl	Seated shoulder press machine
Supine ball dumbbell triceps extension	Seated two-arm dumbbell biceps curls
Prone ball dumbbell triceps extension	Biceps curl machine
Biceps curl machine	Cable pushdowns
Multi-planar step-up to balance	Supine bench barbell triceps extension
	Leg press
	Barbell squat

Section 3. Cardiorespiratory Training Methods

1. Describe stage training.

Cardio training was instituted progressively to avoid injury and over-training.u003cbru003e

2. What are the characteristics of stage l training.

Characterized by initial cardio activation for sedentary individuals. Implemented at HR zone 1. Starts slow and progresses up to about 30-60 mins of training.u003cbru003e

3. What are the characteristics of stage ll training?

Characterized by cardio progress for intermediate level individuals. Implemented at HR zone 2 intervals, with HR zone 1 for recovery. 1 min zone 2:3 min zone 1 (1:3 work/rest ratio).u003cbru003e

4. What are the characteristics of stage llI training

Characterized by cardio progress for advanced level individuals. Implemented at HR zone 3 intervals, with HR zone 2 for recovery and HR zone 1 as a warm-up. 1 min zone 3:1 min zone 2 (1:1 work/rest ratio).u003cbru003e

Section 4. Core Training Methods

1. Why is it important to implement core and stability training?

For effective global stability of all movement chains through the body. Develops local stabilization muscles, muscle balance and correct transfer of force.u003cbru003e

2. Describe what is meant by a “drawing-in maneuver” .

Core stabilizer recruitment activated by pulling the navel towards the spine (local stabilization).u003cbru003e

3. Describe what is meant by “bracing”.

Stabilizing the LHPC through contraction of the anterior and posterior core muscles as well as the glutes (global stabilization).u003cbru003e

Section 5. Balance Training Methods

1. Detail four benefits of balance training.

– Develops awareness of balance limit/thresholdu003cbru003e- Optimizes synchronicity and synergy of muscle firing patterns in turn improving joint stability.u003cbru003e- Combines functional training with proprioceptive activation.u003cbru003e- Maximizes sensory input to CNS, in turn, maximizes the efficiency of relevant motor response.

Section 6. Proprioceptive Manipulation

1 . List six proprioceptive progressions.

– Stable to unstableu003cbru003e- Static to dynamicu003cbru003e- Slow to fastu003cbru003e- Two limbs to single limbsu003cbru003e- Open eyes to closed eyesu003cbru003e- Known to unknown

2. List six progressive body positions.

– Supineu003cbru003e- Proneu003cbru003e- Lateral lyingu003cbru003e- Kneeling u003cbru003e- Half- kneeling u003cbru003e- Standingu003cbru003e

3. List the four standing progressions.

– Two legsu003cbru003e- Single legu003cbru003e- Two leg (unstable)u003cbru003e- Single leg (unstable)

4. List 6 proprioceptive apparatus/modalities.

– Solid flooru003cbru003e- Balance beam u003cbru003e- Half foam rollu003cbru003e- Foam padu003cbru003e- Balance disku003cbru003e- Wobble disk

Section 7. Plyometric Training Methods

1. Define plyometric training.

Power focused movement training consisting of an eccentric phase for potential energy development followed by an explosive concentric phase.u003cbru003e

2. Define the Amortization phase.

Transitional phase between eccentric and concentric action during a plyometric movement. The shorter the transition phase, the more powerful the movement.u003cbru003e

Section 8. SAQ Training Methods

1. What does “SAQ” stand for and what does each element entail?

Speed Agility and Quickness. Relates dynamic reactivity and ability to accelerate, decelerate and change position and direction in all planes of motion while maintaining dynamic stability.u003cbru003e

2. What is the primary SAQ training method?

Cone and agility ladder drills.u003cbru003e

Section 9. Exercise Progression/Regression

1. Why is exercise progression/regression important?

Allows for managed progress and development of skills.u003cbru003e

Section 10. General Adaptation Syndrome

1. Define General Adaptation Syndrome (GAS).

The body’s 3 stage response to stress. The stages are alarm, resistance development and exhaustion.u003cbru003e

2. What is “alarm reaction”?

The primary response to a stressor which leads to engagement of protective systems.u003cbru003e

3. What is “resistance development”?

Functional adaptation to the stressor leading to tolerance of that current level of stress.

4. Describe exhaustion as it relates to GAS.

Sustained stress over an excessive period or intensity leads to system failure and break down of adaptation.u003cbru003e

Section 11. Principle of Specificity

1. Define and describe the “SAID” principle.

Stands for Specific Adaptation to Imposed Demands. This refers to the fact that exposing the body to specific stressors through training will lead to an adaptation that matches those specific demands.

2. Describe what is meant by mechanical specificity.

The specific forces and direction through which they are applied.

3. Describe what is meant by neuromuscular specificity.

The sensory inputs and and the corresponding motor responses.

4. Describe what is meant by metabolic specificity.

The energy demands and biochemical activity relevant to the specific demands.

Section 12. Principle of Overload

1. Describe the principle of progressive overload.

Training stimuli and demands must be progressively elevated through an increase in intensity and/or volume in order to promote sustained optimization of adaptation.

Section 13. Principle of Variation

1. Describe two ways in which the principle of variation can assist in achieving training outcomes.

The principle works by reducing risk of exhaustion while maintaining ideal overload and maximizing kinetic chain stimulation.

Section 14. Periodization Concepts

1. Define periodization.

Dividing training into specific periods called cycles designed to optimize adaptation both over long term and short term periods.

2. Describe an ideal periodized training plan.

A training plan split into weekly, monthly, and annual cycles that progress from high volume, low-intensity workouts to low volume, high-intensity workouts.

3. Describe undulating periodization as it applies to the OPT model.

Progressively changing the OPT phases as the program runs while still adhering to recovery protocols.u003cbru003e

Section 15. Acute Variables

1. Define intensity.

Level of effort or resistive force required to perform an exercise.

2. Define volume.

Quantity of complete efforts or repetitions in given time required to complete an exercise set or workout session.

3. Complete the “FITTE” principle chart below.

The FITTE principles are found throughout chapter 15, lesson 6 in the 7th edition. Ans this also adds in volume and progression, which are less talked about.

F	Frequency	Total number of training sessions per unit time
I	Intensity	Level of effort required to successfully perform exercises
T	Time	The period in which training occurs
T	Type	The nature of physical activity engaged
E	Enjoyment	The amount of pleasure derived from performing the exercise or workout

4. List 3 outcomes of high volume (low intensity) adaptation.

– hypertrophyu003cbru003e – healthy cholesterol balanceu003cbru003e – improved metabolism

5. List 3 outcomes of low volume (high intensity) adaptation.

– Strength increaseu003cbru003e – Increased recruitment of motor unitsu003cbru003e – Optimized synchronicity of motor units

Section 16. Modality Risks and Rewards

1. Define bodyweight training.

Training using one’s own physical mass as a training load through all planes of motion.

2. Describe suspension training as well as some of the apparatus involved.

Using ropes and webbing to create a proprioceptively rich training environment.

3. Describe free weights and implements training as well as some of the apparatus involved.

Movement of external load through multiple planes of motion while anchoring to a stable base. E.g. dumbbells, barbells, kettle-bells, medicine balls and sandbags.

4. When are strength training machines most ideal?

Ideal for beginners with limited stability adaptation and ROM.

5. Describe proprioceptive modalities and some of the apparatus involved .

Proprioceptive modalities are used to create instability during exercise thus leading to a proprioceptively rich training environment that causes adaptations towards balance and stability. Equipment includes an unstable surface of the apparatus.

Section 17. Overtraining, Rest, and Recovery

1. What are the eight common signs of overtraining syndrome ?

– Fatigue u003cbru003e – Performance declineu003cbru003e – Irregular sleep patterns u003cbru003e – Reproductive health issuesu003cbru003e – Compromised immunityu003cbru003e – Unstable moodu003cbru003e – Appetite decreaseu003cbru003e – Hormonal imbalance

Section 18. Current Trends and Their Application to Training

1. List four benefits of incorporating mobile apps .

– Provides constant, sustained guidance and feedbacku003cbru003e – Can manage and assess all variablesu003cbru003e – Allows for remote client managementu003cbru003e – Optimized nutritional management

2. List 3 benefits of incorporating activity trackers.

1. Provides exercise data and feedbacku003cbru003e 2. Monitors vitals and sleep habitsu003cbru003e 3. Provides information on progress and incentivizes it

3. List 5 benefits of incorporating social media.

1. Powerful marketing tool for servicesu003cbru003e 2. PR and reputation managementu003cbru003e 3. Provide value through information and useful contentu003cbru003e 4. Inspire clients and prospects u003cbru003e 5. Network with peers and collaborators. Study and learn from competitors

4. Name an important emerging technology.

Wearable fitness trackers.

Section 19. Program Design for Special Populations

1. Complete the Youth Training Considerations table below.

This is a focus of lesson 1 in chapter 23 of the 7th edition.

Mode	Moderate cardio (jogging, walking, running), sports, and games. Resistance training
Intensity	Moderate to vigorous
Frequency	5 to 7 days per week (cardio)
Duration	No more than 1 hour per day
Flexibility	Adhere to OPT flexibility protocols
Resistance Training	Frequency: 2-3 days/ weekSets: 1-5 setsRepetitions: 3-30/setIntensity: 45%-85% of 1-RM
Special Considerations	Activity should be enjoyable and based on the quality of postural control and less on the intensity

2. Complete the Older Adult Training Considerations table below.

This table also comes from lesson 1 of chapter 23 in the 7th edition.

Mode	Stationary cycling, treadmill with handrail, aquatic aerobics
Intensity	40-85% of VO2max
Frequency	3-5 days/week moderate, 3 days/week vigorous
Duration	30-60 mins/day. 8-10 min bursts
Flexibility	SMR and static stretching exercises
Resistance Training	Frequency: 3-5 days/ weekSets: 1-3 setsRepetitions: 8-20/setIntensity: 40-80% 1-RM
Special Considerations	Slow 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.

3. Complete the Pregnancy Training Considerations table below .

This is featured in lesson 6 of chapter 23 in the 7th edition.

Mode	Low impact cardio (treadmill, stationary bike) no sudden or jarring motions
Intensity	Stage 1 cardio. Stage 2 if medically cleared
Frequency	3-5 days/week cardio
Duration	15-30 mins/day
Flexibility	SMR, static and active-isolated stretching
Resistance Training	Frequency: 2-3 days per week Sets: follow OPT Phase Repetitions: 12-15 per set intensity: light loads Only OPT Phases 1 and 2 are advised; use the only Phase 1 after the first trimester.
Special Considerations	No 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.

4. Complete the Obesity Training Considerations table below.

This is featured in lesson 2 of chapter 23 of the 7th edition.

Mode	Low impact cardio (treadmill, stationary bike) no sudden or jarring motions
Intensity	60-80% HR max.; can be adjusted to 40-70%; use the talk test
Frequency	5-7 days/week cardio
Duration	40 - 60 mins/day. 2x 20-30min/day
Flexibility	Stretches performed seated or standing, use SMR if possible
Resistance Training	Frequency: 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 Considerations	Exercise 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.

5. Complete the Hypertension Training Considerations table below.

This is featured in lesson 4 of chapter 23 in the 7th edition.

Mode	Stationary cycling, treadmill walking, rowers
Intensity	50-85% HR max., can adjust to 40-70%. Stage 1 cardio progressing to stage 2 cardio
Frequency	3-7 days/ week cardio
Duration	30-60 minutes/day
Flexibility	Static and active-isolated stretching; standing or seated
Resistance Training	Frequency: 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 Considerations	No 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

6. Complete the Osteoporosis Training Considerations Table below.

This is featured in lesson 5 of chapter 23 in the 7th edition.

Mode	Treadmill with handrail
Intensity	50-90% HR max. Stage 1 cardio progressing to stage 2
Frequency	2-5 days/week cardio
Duration	20-60 min/day. 8 -10min bouts
Flexibility	Static and active-isolated stretching
Resistance Training	Frequency: 2-3 days/week Sets: 1-3 sets Repetitions: 8-20/set Intensity: max of 85% 1-RM
Special Considerations	Slow 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.

This CPT study guide has been shown to work for the majority of users, and we enjoy hearing from these users and their success on the NASM exam.

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FAQs

How long does it take to study for the NASM exam?

Generally, this will be around 3 – 6 months for people who have little experience with exercise science. For People with more experience going in, this could be lessened.

What does a NASM study schedule look like for someone wanting to pass the exam?

We recommend 1 chapter per week to help with retaining the information. This is the most successful schedule for ensuring you understand the information well.

What is NASM study guide?

This is NASM’s most expensive version of their study guide for exam prep, and something we look to emulate with our study guides offered on this website.

What is the difference between the 6th and the 7th Edition NASM CPT study guides?

The 7th Edition is updated to suit the new domain format and make the information easier to study. Both versions can be used for the current exam, but the 7th edition is newer and more optimized for studying.

Can you just study the study guide NASM CPT?

While it is recommended to not only study for your NASM CPT with the textbooks and study materials, you may study the NASM CPT study guide as well, or by itself. This really depends on what kind of learner and test taker you are.

Do I need to study the NASM study guide?

Now, it’s important to know that nobody but you can make choices for yourself! It is wise to study the NASM study guide. The NASM study guide covers everything you’ll need to know for your NASM exam.

Is the NASM study guide accurate? u003cbru003e

Yes. The NASM exam study guide is very accurate and covers all things training!

Is the NASM study guide enough for the exam?

This comprehensive NASM self-study guide will definitely succeed in helping you pass your CPT exam! However, note that it is still recommended to review the other NASM study materials as well.

What are the prerequisites for enrolling in the NASM CPT study program?

In order to be eligible to become a NASM-CPT, you must be 18 years of age, have a current and valid high school diploma GED or the equivalent, and have proof of both CPR and AED certification.

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Additional NASM Study Tips

Don’t forget to download our 14 step NASM CPT exam preparation checklist to ensure that you pass the test.

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Study frequently and on a schedule.
Make mnemonics to help with memorization of difficult topics.
Print the diagrams, figures, and charts.
Go through the study materials and practice test questions.
Breeze through the NASM Essentials of Personal Fitness Training text on your own.
Create flashcards and answers for the NASM study guide.

Good luck with your NASM-CPT exam!