Free NASM CPT Study Guide

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Domain 1: Basic and Applied Sciences and Nutritional Concepts

Section 1. The Nervous System

1. Define the following components of the nervous system. (pg 18):

D1 Section 1.1

Component	Description/function
Central nervous system (CNS)	The main nervous control structures consisting of the brain and spinal cord
Peripheral nervous system (PNS)	Part of the nervous system that branches out from the CNS and connects it to tissues and organs
Somatic	Part of the peripheral nervous system responsible for conducting voluntary motor action
Autonomic	Part of the peripheral nervous that connects and communicates with internal organs
Parasympathetic	Part of the autonomic nervous system. Controls smooth and cardiac muscles, as well as glands and, is responsible for the rest and digest response
Sympathetic	Part of the autonomic nervous system. Controls the body’s response to stress by stimulating the release of hormones that promote alertness, increasing heart rate for quicker action.
Neuron	A single nerve cell
Motor (efferent) neurons	A neuron that sends output signals to muscles to stimulate contraction
Sensory (afferent) neurons	A neuron that receives input signals from environmental stimuli which are read as data by the CNS
Mechanoreceptors	A sensory neuron that responds to mechanical stimuli such as pressure or sound vibrations
Joint receptors	Sensory receptors found in synovial joints for the sake of providing information to the CNS about the state and position of joints
Golgi tendon organs (GTO)	Receptors located in the tendons that signal the degree of tension experienced during muscle contraction.
Muscle spindles	Sensory receptors found in muscles that provide information about the muscles state of contraction for fine motor control.

2. Define the 3 main functions of the nervous system. (pg. 18 – 19)

D1 Section 2.1

*insert image

Section 2. The Muscular System

1. Define the following components of the muscular system. (pg. 40):

D1 Section 2.1

Component	Description/function
Tendons	Connective tissue bridging muscles to the skeleton
Fascia	Connective tissue that consists of a tough fibrous membrane that holds muscle tissue together
Fascicles	Muscle fiber units bundled within a single muscle
Muscle fiber	Cylindrical cells that produce and resist force through mechanical contraction allowing organisms to move and reposition
Sarcomere	The muscle fiber’s fundamental contractile unit consisting of protein filaments actin and myosin
Sliding filament theory	That contraction of muscles takes place through the sliding of actin and myosin
Type I (slow-twitch) muscle tissue	Predominantly aerobic muscle fibers responsible for sustained focused contractions and have a relatively higher mitochondrial count for that reason
Type II (fast-twitch) muscle tissue	More anaerobic, these fibers are tasked with short, explosive contractions aimed at generating power and speed
Motor unit	The smallest functional unit of a muscle and motor unit system
Neural activation	Stimulation of motor units through delivery of mild impulse. Also known as warming up.
Neurotransmitters	A signaling chemical release at the end of nerve synapses used to transfer impulses across nerve junctions or to muscle fibers

2. Label This Cross-section of a muscle. (pg. 41):

D1 Section 2.2

*insert diagram

3. Define the following muscle systems. (pg. 42 – 46):

D1 Section 2.3

System	Description/function
Local stabilization system	Muscle system connected directly to vertebrae
Global stabilization system	Muscle system that transfer force between the upper and lower body, thus providing full-body stability
Movement system	All organs and structures whose collective function brings about mobility and biomechanical activity

Section 3. The Skeletal System

1. Label this diagram of the spine. (pg. 32):

D1 Section 3.1

*insert image

2. Define the following components of the skeletal system. (pg. 25):

D1 Section 3.2 (pg. 25)

Component	Description/function
Axial skeleton	The central skeletal frame consisting of the skull, spine, and thoracic cage
Appendicular skeleton	The skeletal framework of the extremities (limbs)
Depressions	Special orifices and indentations in the skeletal structure that allow for the passage and placement of internal organs, nerves, and circulatory vessels
Process	A skeletal procession is an outcropping of bone from a main skeletal structure that serves as an anchor or leverage point for organs or tissues with relation to the muscle
Ligaments	Connective tissue that joins two or more bones via a synovial junction or joint.

3. Define the following components and functions of the joint system. (pg. 34 – 37)

D1 Section 3.3

Component/Action	Description/function
Skeletal system functions	Structural integrity and support, protection of vital organs, mobility, anchoring of organs, production of blood and endocrine hormones
Non-synovial joints	Maintains structural integrity by joining bone segments not required to perform movement
Synovial Joints	Joints which allow smooth movement between two or more adjacent bones
Major motion types	Spin, slide, and roll
Hinge Joint	Sagittal plane. E.g. elbows and knees
Ball-and-socket Joint	Full axis mobility. E.g. Pelvic and shoulder girdle
Arthrokinematics	The science of joint motion

Section 4. The Endocrine System

1. Define the following components of the endocrine system. (pg. 47 – 51):

D1 Section 4.1

Component	Description/function
Endocrine system	The system responsible for the production and secretion of hormones
Testosterone	Anabolic male sex hormone
Estrogen	Female sex hormone
Growth hormone	Anabolic tissue growth hormone
Insulin	Energy and micronutrient regulation hormone

Section 5. The Cardio-respiratory System

1. Define the following. (pg 54):

D1 Section 5.1

System	Description/function
Cardiorespiratory system	System comprising of the heart & blood vessels (circulatory) and lungs (respiratory)
Cardiovascular system	The heart and blood vessels
Respiratory system	Lungs and breathing system

2. Define the following components of the cardiovascular system:

2. Define the following. (pg. 55):

D1 Section 5.2

Component	Description/function
Cardiac muscle	Involuntary heart muscle, relatively more rigid than skeletal muscle
Right atrium	Gathers low oxygen blood
Left atrium	Gathers oxygenated blood from the lungs
Sinoatrial (SA) node	Myocyte clusters that generate electrical impulses that determine heart rhythm
Right ventricle	Pumps low oxygen blood to lungs
Left ventricle	Pumps oxygen-rich blood through the body
Arteries	Vessels for oxygenated blood
Veins	Vessels for deoxygenated blood
Arterioles	Small branches of arteries
Capillaries	Smallest blood vessel units. Chemical exchange sites
Venules	Smallest branches of veins
Stroke volume	The volume of blood circulated with each pump
Heart rate	The frequency of heartbeats per minute
Cardiac output	Amount of blood pumped per minute

3. Define the following components of the respiratory system. (pg. 63):

D1 Section 5.3

Component	Description/function
Inspiration	Moving air into the lungs through muscular contractions
Primary inspiratory muscles	External intercostals and diaphragm
Secondary inspiratory muscles	scalenes, sternocleidomastoid and pectoralis minor
Expiration	Pushing air out of lungs through muscular contraction
Expiratory muscles	Abdominals and internal intercostals
Resting oxygen consumption (VO2)	Amounts to 3.5ml/min/kg of body mass and is the equivalent of 1 metabolic equivalent (MET)
Maximal oxygen consumption (VO2max)	Maximum oxygen consumption rate at peak exercise intensity
Dysfunctional breathing	Irregular breathing patterns characteristic of stress and anxiety

4. Describe the training effects of cardiorespiratory exercise. (pg. 65).

D1 Section 5.4

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

5. Label the diagram below. (pg. 60):

D1 Section 5.5

*insert image of cardiovascular system

6. What are the 3 main functions of blood? (pg. 59)?

D1 Section 5.6

Function	Description
Transport	Oxygen, nutrients, and hormones
Regulation	Temperature, fluid balance, pH
Protection	Immune system, clotting

Section 6. Bioenergetics and Exercise Metabolism

1. Define the following bioenergetic concepts. (pg. 69):

D1 Section 6.1

Concept	Description
Bioenergetics	The science of energy in the body
Metabolism	The usage cycle of nutrients and their conversion into energy, body components, and waste materials through normal life function
Aerobic	Using oxygen to drive metabolic function
Anaerobic	Metabolic activity with an absence of oxygen
Adenosine triphosphate (ATP)	A molecule used to transfer and store energy in cells
Anaerobic threshold	The point at which energy demand surpasses oxu=ygen supply
Excess post oxygen consumption(EPOC)	Post-exercise elevated metabolic activity

2. List the components and functions of the following energy systems. (pg. 70):

D1 Section 6.2

System
Oxidative	Aerobic glycolysis, Krebs cycle, electron transport chain, Long-term energy
Glycolysis	Anaerobic, Moderate-to-high intensity, lasts up to 30-50 seconds
ATP-PC	Anaerobic, High-intensity, Lasts up to 10-15 seconds

Section 7. Fundamentals of Biomechanics

1. Define “Biomechanics”. (pg. 82-83):

D1 Section 7.1

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

2. Define “Force”. (pg. 94).

D1 Section 7.2

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

c. Define “Torque” (pg. 98).

D1 Section 7.3

A rotational force acting about a fixed axis.

4. Define “Lever“. (pg. 96).

D1 Section 7.4

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

5. Describe the 3 classes of levers. (pg. 97):

D1 Section 7.5

Lever Class	Description
1st class	The fulcrum in the center
2nd class	Resistance in the center
3rd class	Effort in the center

Section 8. Anatomic locations

1. Describe the following anatomic locations. (pg. 83):

D1 Section 8.1

Location	Description
Superior	Above
Inferior	Below
Proximal	Closest to a reference point
Distal	Furthest from a reference point
Anterior	front
Posterior	behind
Medial	central
Lateral	On either side
Contralateral	Opposite sides
Ipsilateral	Same side

b. Define the following planes of motion and give examples of where they act. (pg. 85):

D1 Section 8.2

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. (pg. 84):

D1 Section 9.1

Motion	Description/function
Flexion	Muscles shorten
Extension	Muscles lengthen
Plantar flexion	extension about the ankle joint
Dorsiflexion	Flexion about the ankle joint
Abduction	Extension away from the midline
Adduction	Flexion towards the midline
Horizontal abduction	Abduction along the transverse plane
Internal rotation	Joint rotation towards the midline
External rotation	Joint rotation away from the midline

Section 10. Principles of Human Movement Science

1. Define the following muscle actions. (pg. 90):

D1 Section 10.1

Muscle action	Description/function
Concentric	Muscle shortens with contraction (effort>resistance)
Eccentric	Muscle lengthens under resistance (effort<resistance)
Isometric	Muscle length remains constant against resistance (effort=resistance)

b. Define the following muscle action concepts and principles. (pg. 94 -95):

D1 Section 10.2

Principle	Definition/function
Length-tension relationship	The tension a muscle can produce at a given resting length
Force-couple	A muscle pair working to produce motion
Force-velocity curve	An increase in velocity correlates to a decrease in concentric force and an increase in eccentric force
Neuromuscular efficiency	The degree at which force can be produced, reduced, and stabilized across all 3 movement planes
Structural efficiency	The degree of optimal alignment of the musculoskeletal system towards the most ideal centre of mass distribution for a given body
Davis’s law	soft tissue models along the lines of stress
Autogenic inhibition	Muscle spindle inhibition due to sensory impulses of tension being greater than motor impulses of contraction
Reciprocal inhibition	The contraction of one muscle leads to the relaxation of it’s opposite to facilitate movement.
Relative flexibility	Body’s affinity towards seeking the least resistive path
Pattern overload	Abnormal stress caused by excessive repetition of a single movement
Postural distortion patterns	Common movement patterns associated with muscle imbalances
Altered reciprocal inhibition	A tight agonist that inhibits its functional antagonist causing muscle inhibition
Synergistic dominance	When a prime mover’s function is taken over by a synergist
Muscle imbalance	Disproportionate muscle length about a joint

c. Label the “Cumulative Injury Cycle” diagram below. ( pg. 170):

D1 Section 10.3

*insert cumulative injury cycle diagram

Section 11. The OPT Model

1. Define the “OPT” model. (pg. 10).

D1 Section 11.1

NASM’s Optimal Performance Training model aimed at enhancing the body through the correction of deficiencies, and improvement of the fundamentals of stabilization, strength, and power (pg. 8 – 9).

2. Define the 3 pillars of the OPT Model (pg. 354):

D1 Section 11.2

Pillar	Description
stability	The ability to achieve and maintain postural equilibrium through all planes of motion
Strength Strength endurance Maximal strength Muscular hypertrophy	The degree to which muscular tension can produce force
The length of time muscular tension can be sustained
The maximum amount of force that can be produced through muscular contraction
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.
Power	The rate of strength output over time.

*insert image of OPT model

Section 12. Principles of Motor Development

1. Define the following key concepts of motor development. (pg. 99):

D1 Section 12.1

Concept/Principle	Description/function
Motor behavior	motor response to internal and external stimuli
Motor control	The integration of present sensory stimuli with previous experiences via the CNS
Motor learning	Incorporation of motor control patterns into adopted movement systems through repetition.
Motor development	The lifelong progression of motor skill behavior.
Sensorimotor integration	The integration of sensory input with the appropriate motor response.
Muscle synergies	Muscles collaboratively recruited by the CNS to produce movement
Proprioception	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. (pg. 99 – 102):

D1 Section 12.2

Internal feedback: sensory input data resulting from the corresponding internal response to motor function and its outcomes.
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. (pg. 477).

D1 Section 13.1

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

2. Define the different types of carbohydrates. (pg. 477):

D1 Section 13.2

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

3. What is the Glycemic index? (pg. 478)

D1 Section 13.3

*Insert GI diagram

4. Describe Lipids. (pg. 485):

D1 Section 13.4

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. (pg. 485):

D1 Section 13.5

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

6. Give examples of food sources of these 3 lipid types. (pg. 486):

D1 Section 13.6

Lipid	Food source(s)
Saturated Fat	Meat, dairy products, coconut oil
Monounsaturated fat	tree nuts, flaxseed, sunflower seeds
Polyunsaturated fat	Fatty fish, olive oil

7. Define Protein. (pg. 468):

D1 Section 13.7

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

8. Define Amino Acids. (pg. 468):

D1 Section 13.8

Sub Molecules of proteins containing amine and carboxyl groups.

9. What are Essential Amino Acids? (pg. 468)

D1 Section 13.9

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? (pg. 469)

D1 Section 13.10

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? (pg 471)

D1 Section 13.11

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

12. What is an incomplete protein? (pg. 471):

D1 Section 13.12

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

m. *insert protein use diagram

Section 14. Micronutrients

1. What are micronutrients? (pg. 505-508):

D1 Section 14.1

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

2. What is toxicity? (pg. 503):

D1 Section 14.2

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

Section 15. Hydration

a. What approximate percentage of the body is made of water? (pg. 490):

D1 Section 15.1

Approximately 60%.

2. What is the daily recommended water intake for men and what is it for women? (pg. 491):

D1 Section 15.2

2.2 L for women and 3 L for men.

3. What is a benefit of drinking cold water? (pg. 657):

D1 Section 15.3

It assists in digestive health.

4. What should one drink during exercise that exceeds 1 hour? (pg. 657):

D1 Section 15.4

A beverage containing up to 8% carbohydrates.

5. For an overweight person, how much extra water is recommended for every 25lbs overweight? (pg. 490):

D1 Section 15.5

Approximately 8oz.

6. What are two adverse effects of dehydration? (pg. 491):

D1 Section 15.6

Fatigue decreased performance and circulatory deficiency.

Section 16. Recommendations and Guidelines for Caloric Intake and Expenditure

1. What is a calorie (lower case c)? (pg. 465):

D1 Section 16.1

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)? (pg. 466):

D1 Section 16.2

Amount of energy expended during rest and inactivity.

3. What is the thermic effect of food (TEF)? (pg. 466):

D1 Section 16.3

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? (pg. 467):

D1 Section 16.4

Approximately 20% of total energy.

5. List the macronutrient intake requirements. (pg. 493 – 494):

D1 Section 16.5

Macronutrient
Carbohydrates	Fats	Protein
6-10 g/kg/day	20-35% oftotal dietary intake	Sedentary adults: 0.8 g/kg/day
28-38g from fiber		Strength athletes: 1.2-1.7 g/kg/day
45-65% of diet		Endurance athletes: 1.2-1.4 g/kg/day
		10-35% of the diet

6. List the 3 ideal protocols when using carbs for performance. (pg. 495):

D1 Section 16.6

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

Section 17. Dietary Reference Intakes

1. Define dietary reference intakes (DRIs). (pg. 510):

D1 Section 17.1

The guidelines for the ideal intake of a given nutrient.

2. Define the recommended dietary allowance (RDA). (pg. 505):

D1 Section 17.2

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

3. Tolerable upper intake (UL). (pg. 505):

D1 Section 17.3

The maximum intake level with no perceived health risks.

4. What is adequate intake (AI)? (pg. 505):

D1 Section 17.4

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. (pg. 475):

D1 Section 18.1

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? (pg. 515):

D1 Section 19.1

A substance or drug used in athletic performance enhancement.

2. Where is creatine made? (pg. 516):

D1 Section 19.2

Made in the body via the ATP-PC system.

3. What are the main benefits of creatine supplementation? (pg. 516 ):

D1 Section 19.3

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? (pg. 516):

D1 Section 19.4

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

5. What status do prohormones and anabolic steroids have in competitive sport? (pg. 517):

D1 Section 19.5

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

Domain 2: Assessment

Section 1. The PAR-Q

1. List the 3 purposes of the PAR-Q. (pg. 110 ):

D2 Section 1.1

Determines risk level of exercise for an individual
Identifies the need for medical evaluation in an individual
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? (pg. 111):

D2 Section 2.1

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: (pg. 111):

D2 Section 2.2

Can lead to pattern overload and overuse injuries.

3. What are the risks associated with overwearing of dress shoes? (pg. 112):

D2 Section 2.3

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

4. What risks are elevated due to mental stress (pg. 112):

D2 Section 2.4

Cardiovascular disease
Respiratory complications

5. What risks are elevated due to past risks/injuries: (pg. 113):

D2 Section 2.5

Future re-injury
Neural overcompensation
Loss of neural control
Altered neural control

6. What common medications can affect exercise performance: (pg. 115):

D2 Section 2.6

Beta-blockers, heart and blood pressure medication.

7. What chronic conditions can affect exercise performance? (pg. 115):

D2 Section 2.7

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

Section 3. Cardiorespiratory Assessments

1. What are cardiorespiratory assessments used to determine? (pg. 129 – 130):

D2 Section 3.1

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 (pg. 119):

D2 Section 3.2

The straight percentage method calculated as: HRmax = 220 – age
The regression formula, calculated as: HRmax = 208 – (0.7 × age)

The 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: (pg. 130):

D2 Section 3.3

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

4. What is the process involved in the Rockport walk test? (pg. 131):

D2 Section 3.4

Document weight
1-mile treadmill walk
Document time
Record heart rate immediately after
Use the VO2 formula to calculate the VO2 score
Use the chart on textbook page 132 to match score with age and sex
Assign the correct heart rate zones
- Zone 1: poor – fair
- Zone 2: average – good
- Zone 3: very good

Section 4. Physiological Assessments

1. How do you measure the radial pulse? (pg. 118):

D2 Section 4.1

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

2. How do you measure the carotid pulse? (pg. 118):

D2 Section 4.2

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? (pg. 118):

D2 Section 4.3

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? (pg. 58):

D2 Section 4.4

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

5. What are the two blood pressure readings and what is their healthy range: (pg. 120):

D2 Section 4.5

Systolic: maximum arterial pressure which occurs during cardiac contraction. Health normal of up to 120 mm Hg
Diastolic: 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? (pg. 137):

D2 Section 5.1

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? (pg. 133):

D2 Section 5.2

insert postural assessment charts.

Section 6. Assessments from Adjacent Professionals

1. What is cholesterol? (pg. 5):

D2 Section 6.1

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? (pg. 5, 485-486):

D2 Section 6.2

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: (pg. 5):

D2 Section 6.3

A level of no more than 200 mg/dL.

Section 7. Body Composition Assessments

1. How do you classify an overweight person? (pg. 4, 129):

D2 Section 7.1

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 (pg. 4, 129):

D2 Section 7.2

A BMI of at least 30 is classified as obese.

3. How is a skin-fold measurement conducted? (pg. 424):

D2 Section 7.3

The use of skinfold calipers is implemented at four body sites, these being:

Biceps (vertical fold)
Triceps (vertical fold)
Subscapular (45° fold)
Iliac crest(45° fold).

These 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? (pg. 121):

D2 Section 7.4

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

5. How do you calculate lean body mass? (pg. 126):

D2 Section 7.5

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

6. How does bioelectrical impedance work? (pg. 122):

D2 Section 7.6

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

7. How does underwater weighing work? (pg. 122)?

D2 Section 7.7

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

8. How do circumference measurements work: (pg. 126):

D2 Section 7.8

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? (pg. 128):

D2 Section 7.9

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)? (pg. 128):

D2 Section 7.10

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. (pg. 150):

D2 Section 8.1

Assessment	Description/function
Davies test	An agility and stability test for the upper body
Shark skill test	Neuromuscular control and agility test for the lower body
Bench press test	Determines upper-body maximal strength (1 rep max)
Squat test	Determines lower body maximal strength (1 rep max)
Push-up test	Determines upper body muscular endurance
LEFT test	Determines acceleration, deceleration agility, and neuromuscular control

Section 9. Dynamic Postural Assessments

1. What is the overhead squat assessment? (OHSA) (pg. 139):

D2 Section 9.1

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

2. Complete the OHSA solutions table below. (pg. 144):

D2 Section 9.2


View	Kinetic Chain Checkpoint	Compensation	Overactive muscles	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

3. What does the single leg squat assessment identify? (pg. 143):

D2 Section 9.3

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. (pg. 144):

D2 Section 9.4

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

5. What does the pushing assessment identify? (pg. 146):

D2 Section 9.5

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

6. Complete the pushing assessment solutions table below. (pg. 148):

D2 Section 9.6

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
Sternocleidomastoid
Levator scapulae

7. What does the pulling assessment identify? (pg. 148 ):

D2 Section 9.7

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

8. Complete the pulling assessment solutions table below. (pg. 150):

D2 Section 9.8

View	Kinetic Chain Checkpoint	Compensation	Overactive muscles	Underactive muscles
Lateral	LPHC	Lower Back Arches	Hip flexors	Intrinsic core stabilizers
Erector spinae
Shouldercomplex	Shoulder elevation	Upper trapezius	Mid trapezius
Sternocleidomastoid	Lower trapezius
Levator scapulae
Head	Protrudes	Upper trapezius	Deep cervicalSternocleidomastoid flexors
Sternocleidomastoid
Levator scapulae

9. What does the gait assessment identify? (pg. 649):

D2 Section 9.9

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

10. Complete the gait assessment solutions table below. (pg. 651):

D2 Section 9.10

ViewCheckpoint	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 (sameside)
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? (pg. 450 – 451):

D2 Section 10.1

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? (pg. 425 – 427):

D2 Section 10.2

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.

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. (pg. 463):

D2 Section 11.1

Medical diagnosis
Prescription of pharmaceuticals and treatment of any medical condition
Diet prescription and therapy
Psychoanalysis, psychotherapy, or mental health counseling

Section 12. Criteria For Reassessment

1. Which four scenarios present an ideal necessity for reassessment? (pg. 366):

D2 Section 12.1

After a four week period where changes in programming are occurring
After notable indications of improvement
When new goals have been identified and selected by the client
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. (pg. 173):

D2 Section 12.2

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? (pg. 173):

D2 Section 12.3

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. (pg. 173):

D2 Section 12.4

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? (pg. 174):

D2 Section 12.5

Gentle massaging motions using a ridgid, 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: (pg. 174):

D2 Section 12.6

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

7. Describe active-isolated stretching (pg. 175):

D2 Section 12.7

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

8. Describe dynamic stretching. (pg. 175):

D2 Section 12.8

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

Domain 3: Program Design

Section 1. Resistance Training Systems

1. Describe single-set training. (pg. 314):

D3 Section 1.1

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

2. Describe multiple-set training. (pg. 315):

D3 Section 1.2

Multiple sets per exercise.

3. Describe pyramid training. (pg. 315):

D3 Section 1.3

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

4. Describe superset training. (pg. 315):

D3 Section 1.4

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

5. Describe circuit training. (pg. 316):

D3 Section 1.5

Performing multiple exercises with little rest between sets.

6. Describe peripheral heart action training. (pg. 316):

D3 Section 1.6

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

7. What is split-routine training? (pg. 317):

D3 Section 1.7

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

8. Describe what is meant by vertical loading. (pg. 318):

D3 Section 1.8

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

9. Describe what is meant by horizontal loading. (pg. 318):

D3 Section 1.9

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

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. (pg. 310 – 312):

D3 Section 2.1

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 dumbbellpress	Two-arm medicine ball chestpass
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 pulloverthrow
Pushup	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 obliquethrow
Single-leg dumbbell scaption	Seated cable row	Squat jump
Seated stability ball militarypress	Seated lat pull	Tuck jump
Single-leg dumbbell curl	Seated dumbbell shoulderpress
Single-leg barbell curl	Seated shoulder pressmachine
Supine ball dumbbell tricepsextension	Seated two-arm dumbbellbiceps curls
Prone ball dumbbell tricepsextension	Biceps curl machine
Ball squat	Cable pushdowns
Multiplanar step-up tobalance	Supine bench barbell tricepsextension
	Leg press
	Barbell squat

Section 3. Cardiorespiratory Training Methods

1. Describe stage-training. (pg. 215):

D3 Section 3.1

Cardio training instituted in a progressive manner so as to avoid injury and over-training.

b. What are the characteristics of stage l training. (pg. 215):

D3 Section 3.2

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.

c. What are the characteristics of stage ll training? (pg. 216):

D3 Section 3.3

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).

d. What are the characteristics of stage lll training (pg. 217)?

D3 Section 3.4

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).

Section 4. Core Training Methods

1. Why is it important to implement core and stability training? (pg. 227 ):

D3 Section 4.1

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

2. Describe what is meant by a “drawing-in maneuver” . (pg. 229, 230):

D3 Section 4.2

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

3. Describe what is meant by “bracing”. (pg. 229, 230):

D3 Section 4.3

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

4. Fill in the diagram below. (pg. 9-10, 133, 150, 251):

D3 Section 4.4

*insert optimal neuromuscular control diagram

Section 5. Balance Training Methods

1. Detail four benefits of balance training. (pg. 249):

D3 Section 5.1

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

Section 6. Proprioceptive Manipulation

. List six proprioceptive progressions. (pg. 231):

D3 Section 6.1

Stable to unstable
Static to dynamic
Slow to fast
Two limbs to single limbs
Open eyes to closed eyes
Known to unknown

2. List six progressive body positions. (pg. 231):

D3 Section 6.2

Supine
Prone
Lateral lying
Kneeling
Half- kneeling
Standing

3. List the four standing progressions. (pg. 231):

D3 Section 6.3

Two legs
Single leg
Two leg (unstable)
Single leg (unstable)

4. List 6 proprioceptive apparatus/modalities. (pg. 231):

D3 Section 6.4

Solid floor
Balance beam
Half foam roll
Foam pad
Balance disk
Wobble disk

Section 7. Plyometric Training Methods

1. Define plyometric training. (pg. 270):

D3 Section 7.1

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

b. Define the Amortization phase. (pg. 272):

D3 Section 7.2

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

Section 8. SAQ Training Methods

1. What does “SAQ” stand for and what does each element entail? (pg. 289 – 292):

D3 Section 8.1

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.

2. What is the primary SAQ training method? (pg. 294):

D3 Section 8.2

Cone and agility ladder drills.

Section 9. Exercise Progression/Regression

1. Why is exercise progression/regression important? (pg. 14):

D3 Section 9.1

Allows for managed progress and development of skills.

Section 10. General Adaptation Syndrome

1. Define General Adaptation Syndrome (GAS). (pg. 304):

D3 Section 10.1

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

2. What is “alarm reaction”? (pg. 305):

D3 Section 10.2

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

3. What is “resistance development”? (pg. 305):

D3 Section 10.3

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

4. Describe exhaustion as it relates to GAS. (pg. 306):

D3 Section 10.4

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

Section 11. Principle of Specificity

1. Define and describe the “SAID” principle. (pg. 307):

D3 Section 11.1

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. (pg. 308):

D3 Section 11.2

The specific forces and direction through which they are applied.

3. Describe what is meant by neuromuscular specificity. (pg. 308):

D3 Section 11.3

The sensory inputs and and the corresponding motor responses.

d. Describe what is meant by metabolic specificity. (pg. 308):

D3 Section 11.4

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

Section 12. Principle of Overload

1. Describe the principle of progressive overload. (pg. 305):

D3 Section 12.1

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. (pg. 367):

D3 Section 13.1

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

Section 14. Periodization Concepts

1. Define periodization. (pg. 365):

D3 Section 14.1

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

2. Describe an ideal periodized training plan. (pg. 353 – 354):

D3 Section 14.2

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. (pg. 385):

D3 Section 14.3

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

Section 15. Acute Variables

1. Define intensity. (pg. 357):

D3 Section 15.1

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

2. Define volume. (pg. 360):

D3 Section 15.2

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. (pg. 208 – 214):

D3 Section 15.3

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 for performing the exercise or workout

4. List 3 outcomes of high volume (low intensity) adaptation. (pg. 361):

D3 Section 15.4

hypertrophy
Healthy cholesterol balance
Improved metabolism

5. List 3 outcomes of low volume (high intensity) adaptation. (pg. 361):

D3 Section 15.5

Strength increase
Increased recruitment of motor units
Optimized synchronicity of motor units

Section 16. Modality Risks and Rewards

1. Define bodyweight training. (pg. 401 – 403):

D3 Section 16.1

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. (pg. 403 – 405):

D3 Section 16.2

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. (pg. 394 – 396):

D3 Section 16.3

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 (pg. 392 – 393)?

D3 Section 16.4

Ideal for beginners with limited stability adaptation and ROM.

5. Describe proprioceptive modalities and some of the apparatus involved (pg. 406 – 408):

D3 Section 16.5

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. (pg. 215, 306, 678)?

D3 Section 17.1

Fatigue
Performance decline
Irregular sleep patterns
Reproductive health issues
Compromised immunity
Unstable mood
Appetite decrease
Hormonal imbalance

Section 18. Current Trends and Their Application to Training

1. List four benefits of incorporating mobile apps (pg. 657):

D3 Section 18.1

Provides constant, sustained guidance and feedback
Can manage and assess all variables
Allows for remote client management
Optimized nutritional management

2. List 3 benefits of incorporating activity trackers. (pg. 658):

D3 Section 18.2

Provides exercise data and feedback
Monitors vitals and sleep habits
Provides information on progress and incentivises it

3. List 5 benefits of incorporating social media. (pg. 658):

D3 Section 18.3

Powerful marketing tool for services
PR and reputation management
Provide value through information and useful content
Inspire clients and prospects
Network with peers and collaborators. Study and learn from competitors

4. Name an important emerging technology. (pg. 658-659):

D3 Section 18.4

Wearable fitness trackers.

Section 19. Program Design for Special Populations

1. Complete the Youth Training Considerations table below. (pg. 292, 419, 421):

D3 Section 19.1

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 intensity

2. Complete the Older Adult Training Considerations table below. (pg. 420, 423):

D3 Section 19.2

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 (pg. 450 – 452):

D3 Section 19.3

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 setIntensity: light loads Only OPT Phases 1 and 2 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. (pg. 424 – 426):

D3 Section 19.4

Mode	Low impact cardio (treadmill, stationary bike) no sudden or jarring motions
Intensity	60-80% HRmax; can be adjusted to 40-70%; use 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. (pg. 432 – 435):

D3 Section 19.5

Mode	Stationary cycling, treadmill walking, rowers
Intensity	50-85% HRmax, 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. (pg. 440 – 443):

D3 Section 19.6

Mode	Treadmill with handrail
Intensity	50-90% HRmax. 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.

Domain 4: 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. (pg. 362 – 364):

D4 Section 1.1

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

2. What are 9 effects and benefits of a good warm-up? (pg. 203 – 205):

D4 Section 1.2

Boost respiratory and heart rate
Boosts cardiac output for exercise
Boosts circulation to active muscles
Boost oxygen uptake and use capacity
Boosts temperature of active tissues
Boosts rate of muscular contraction
Boosts metabolic activity
Boosts extensibility of soft tissue
Boost mental focus and readiness for exercise

3. What is the difference between a general warm-up and a specific warm-up? (pg. 206 – 208):

D4 Section 1.3

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. (pg. 206):

D4 Section 1.4

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. (pg. 290 – 655):

D4 Section 1.5

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? (pg. 102, 681):

D4 Section 2.1

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: (pg. 102):

D4 Section 2.2

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? (pg. 102):

D4 Section 2.3

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

4. List 3 effective ways to explain an exercise to a client. (pg. 102):

D4 Section 2.4

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

Section 3. Safe Training Practices

a. What are the two most essential safety questions when preparing to train a client? (pg. 110):

D4 Section 3.1

What:

Is safe?
Is a contraindication?
Is an appropriate intensity?

How:

How many exercises?
Sets and reps?
Days per week?

Section 4. Safe and Effective Spotting Techniques

1. List five important safety and spotting considerations. (pg. 394):

D4 Section 4.1

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

Section 5. Proper Breathing Technique

1. List 3 abnormal breathing features. (pg. 66):

D4 Section 5.1

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

b. How would you advise a client to breathe in order to limit abnormal breathing patterns? (pg. 66):

D4 Section 5.2

Instruct breathing through the stomach in order to normalize.

Domain 5: Client Relations and Behavioral Coaching

*insert verbal communication diagram

Section 1. Communication Components

1. List five tips that can enhance the quality of communication. (pg. 532):

D5 Section 1.1

Use of appropriate body language
Provide an explanation of important concepts
Show empathy and compassion
Use positive reinforcement
Use positive greeting protocols (smile, handshake. hello)

2. Describe non-verbal communication and how it takes effect. (pg. 533):

D5 Section 1.2

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

3. Define “active listening”. (pg. 533).

D5 Section 1.3

Practicing listening as an act of genuine interest.

4. Describe the differences between open-ended and closed-ended questions. (pg. 534):

D5 Section 1.4

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 (pg. 534).

D5 Section 1.5

Relaying back your interpretation of what the client has communicated.

6. Define “summarizing” with regards to trainer-client communication (pg. 534).

Section 2. SMART Goals

D5 Section 1.6

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

1. Complete the SMART Goals table below. (pg. 523, 529):

D5 Section 2.1

S	Specific
M	Measurable
A	Attainable
R	Realistic
T	Timely

Section 3. Goal Expectation Management

1. List eight important considerations in goal expectation management. (pg. 529):

D5 Section 3.1

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

Section 4. Behavior Change Strategies

1. List and describe the seven behavioral change technique.s (pg. 523):

D5 Section 4.1

Self-confidence: improving confidence improves adherence
Motivational interviewing: a collaborative exercise that elicits personal, intrinsic motivation
Autonomy: supportive coaching: a system that inspires the development of self-improvement
Prompting: implementing signals and cues to elicit specific actions or behaviors
Contracting: having the client write down their goals in order to codify their process
Intrinsic approach: place emphasis on internal enjoyment and satisfaction of the process
Cognitive-behavioral approaches: positive self-encouragement, social support, association/dissociation techniques

2. Label the “stages of change” diagram below. (pg. 526):

D5 Section 4.2

*insert stages of change diagram/chart

3. What are the four forms of support a trainer can implement? (pg. 537):

D5 Section 4.3

Instrumental support in the form of practical applications and infrastructure
Emotional support in the form of positive psychological reinforcement and encouragement
Informational support in the form of facts and evidence that provide direction and indicate efficacy and reliability
Companionship support in the form of positive social associations such as family and close friends

Section 5. Psychological Response to Exercise

1. List four potential psychological benefits of exercise. (pg. 547):

D5 Section 5.1

Promotes positive mood
Improves the quality and quantity of sleep
Reduces stress
Reduces indicators and risk factors of anxiety and depression

Section 6. Barriers to Behavior Change

1. List five common barriers to successful behavioral change. (pg. 540):

D5 Section 6.1

Time constraints
Setting unrealistic goals
Inadequate social support
Social anxiety and low seself-esteemConvenience or addictiveness of current behavioral patterns

Section 7. Client Expectation Management

1. What key topics should be discussed at the end of each initial session with a new client? (pg. 528):

D5 Section 7.1

If the client is ready to begin or has any further questions/queries
The social dynamics, etiquette, and training culture of the facility
Dress code
The potential outcomes of interactions with other clients/members

Domain 6: 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. (pg. v – vi):

D6 Section 1.1

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 time
Not train clients with a diagnosed health condition unless the Certified Professional has been specifically trained to do so,
Not begin to train a client prior to receiving and reviewing a current health-history questionnaire signed by the client.
Hold a current cardiopulmonary resuscitation (CPR) and automated external defibrillator (AED) certification from a NASM-approved provider at all times

Section 2. Business Fundamentals

1. Describe “forecasting” as it applies to the business fundamentals of professional fitness. (pg. 557 – 561):

D6 Section 2.1

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

2. List the 10 steps to business success in fitness. (pg. 565):

D6 Section 2.2

Decide on an income figure
Identify weekly earnings required for that goal
Calculate the number of required weekly sessions
Identify the required closing percentage
Create client conversion timeline
Identify the total number of interactions required based on the closing percentage
Identify the required amount of daily interactions
Do an hour by hour daily breakdown of interactions
Make sure you obtain contact information
Conduct follow-ups

Section 3. Marketing Concepts and Techniques

1. What are the 4 P’s of marketing in fitness? (pg. 558):

D6 Section 3.1

Product
Price
Placement
Promotion

Section 4. Sales Concepts and Techniques

1. Define “prospecting”. (pg. 564 – 568):

D6 Section 4.1

Implementation of methods designed to search for new clients.

2. What are the 4 key steps to “asking for the sale”. (pg. 468):

D6 Section 4.2

Be visible and available
Be confident enough to ask for the sale
Display value and quality of service. Market your personality as well as your product
Remain is consistent contact with prospective and current clients

3. What are the ways you can overcome the objection to a sale? (pg. 568):

D6 Section 4.3

Empathize with and understand the client’s concerns
Isolate the actual drawbacks
Remind the client of the benefits
Make a plan to resolve concerns

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