Welcome to the Best FREE National Academy of Sports Medicine (NASM) Certified Personal Trainer Study Guide in 2021.

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This page is crafted for the layout of the NASM 7th Edition text, if you would like the 6th Edition layout, check it out here.

Also, the NASM study guide 5th edition and NASM CES study guide may both be found on Amazon.

Domain 1: Professional Development and Responsibility

Section 1. Professional Guidelines and Standards

Section 2. Business Fundamentals

Section 3. Marketing Concepts and Techniques 

Section 4. Sales Concepts and Techniques

Domain 2: Client Relations and Behavioral Coaching

Section 1. Communication Components

Section 2. SMART Goals

Section 3. Goal Expectation Management

Section 4. Behavior Change Strategies

Section 5. Psychological Response to Exercise

Section 6. Barriers to Behavior Change

Section 7. Client Expectation Management

Domain 3: Basic and Applied Sciences and Nutritional Concepts

Section 1. The Nervous System

Section 2. The Muscular System

Section 3. The Skeletal System

Section 4. The Endocrine System

Section 5. The Cardio-respiratory System

Section 6. Bioenergetics and Exercise Metabolism

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Section 7. Fundamentals of Biomechanics

Section 8. Anatomic locations 

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

Section 9. Joint Motions

Section 10. Principles of Human Movement Science

Section 11. The OPT Model

Section 12. Principles of Motor Development

Section 13. Macronutrients

Section 14. Micronutrients

Section 15. Hydration

Section 16. Recommendations and Guidelines for Caloric Intake and Expenditure

Section 17. Dietary Reference Intakes

Section 18.  Portion Sizes, Meal Timing, and Frequency

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

Section 19. Common Nutritional Supplements

Domain 4: Assessment

Section 1. The PAR-Q 

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

Section 3. Cardiorespiratory Assessments 

Section 4. Physiological Assessments

Section 5. Static Postural Assessment

Section 6. Assessments from Adjacent Professionals

Section 7. Body Composition Assessments

Section 8. Performance Assessments

Section 8. Performance Assessments

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

Section 10. Performing Assessments with Special Populations

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

Section 12. Criteria For Reassessment

Domain 5: Exercise Technique and Training Instruction 

Section 1. Exercise Set-up and Technique

Section 2. Kinesthetic, Auditory, and Visual Cueing

Section 3. Safe Training Practices

Section 4. Safe and Effective Spotting Techniques

Section 5. Proper Breathing Technique

Domain 6: Program Design

Section 1. Resistance Training Systems