NASM CPT Exam Study Guide




* Once all answers were filled in this was about 20 pages. You will learn the info while filling in the topics. Remember to take your practice exams and watch videos to help understand concepts. GOOD LUCK!! :)

• The Certification Handbook - client records (keep 4 years)
• OPT Model (differences and goals in all phases) table 14.1 (pg 360)
• Self-Myofascial Release (foam rolling), Static, Active-Isolated, Dynamic Stretches (know differences) and what stages of OPT use which stretches
Phases of Training: 3 levels of training- Stabilization, Strength, and power.
Stabilization stage (stabilization endurance phase):
Strength stage (strength endurance phase)
Strength stage (hypertrophy phase):
Strength stage (maximal strength phase):
Power stage (power phase):


• overweight + obesity statistics
BMI ranges:
• Diabetes (Type I and Type II)
Hypertension/CHD:
Blood Pressure:
Osteoporosis:
Arthritis
Cancer:
Pregnancy:
Chronic lung disease:
Intermittent claudication/peripheral artery disease (PAD):
• proprioception:
• hypertrophy:
• Muscle as Movers:  prime movers:
Agonist = prime mover
Synergist: Stabilizer:
Neutralizer:
Antagonist:
Fast twitch fibers
Slow twitch fibers
aerobic and anaerobic metabolism (ATP-PC, Glycolysis, Oxidative)
ENERGY SYSTEMS and exercise:
ATP-PC system: Occurs without presence of oxygen(anaerobic). 
Glycolysis:
Oxidative System:
B-oxidation
• Figure 2.34 (page 41) concentrate on Epimysium, Perimysium, Endomysium
• the function of bones (as levers).
• stroke volume
• Functions of the right/left atrium and right/left ventricles (and Figure 3.3 on page 57)EXPLAIN


• arteries and veins: arteries: vessels that transport blood away from the heart
Veins: vessels that transport blood from the capillaries toward the heart.
• depressions and processes in bones:
• mechanoreceptors: muscle spindles fibers and golgi tendon organ (GTO)
Mechanoreceptors:
Muscle spindles:
GTO:
• EPOC (excess post exercise oxygen consumption
• force and force-couples:
• planes of motion (Frontal, Sagittal Transverse) DEMONSTRATE
Anatomical positions (superior, inferior, distal, proximal, anterior, posterior, medial)DEMONSTRATE
• flexion/extension movements + abduction/adduction movements, internal rotation/external rotation
DEMONSTRATE THESE AS SEEN IN BOOK pg:86
Length-tension relationship: Lengthened muscles=loose UNDERACTIVE, shortened muscles=tight OVERACTIVE
• muscle actions (Isotonic, Eccentric, Concentric, Isometric, Isokinetic) DEMONSTRATE
Isometric (think “holding the pose movement”)contracting the muscle w/o lengthening or shortening it –least stressful
ISOKINETIC CONTRACTIONS:
ISOTONIC CONTRACTIONS:
Concentric: contraction of the muscle where the muscle shortens. -2nd most stressful
Eccentric: contracting the muscle while the muscle lengthens-most stressful
• subjective vs. objective information for assessment
• motor behavior:
 motor control:
 motor learning:
motor development:
ASSESSMENTS
(PAR-Q, YMCA 3-Minute Step Test, Rockport Walk Test, davies test, shark skill test)
• Davis’s Law:
Bench and squat 1RM assessments:
Bench:
Squat:
• Pronation Distortion Syndrome, Lower Crossed Syndrome, Upper Crossed Syndrome





Overhead squat assessment
• Checkpoints for Single-Leg Squat Assessment, Pushing Assessment, Pulling Assessment
Single leg: knee caves in= what is overactive (tight)
Pushing/pulling assessments: look for overarching low back, head protruding & shoulders elevating

Kinetic chain checkpoints (5) :
• FITTE: frequency, intensity, time, type, enjoyment
• Training Zones (Table 8.9 on page 215)


(Know the HRmax percentages and RPE numbers.)
• Circuit Training:
Lumbar pelvic hip complex: Structures
Muscles of the core: 

• Local, Global, Movement Systems
1. Local stabilization system: (Muscles attached to vertebrae)
2. Global stabilization system: (Muscles that attach pelvis to spine)
3. The movement system: (muscles that attach the spine and pelvis to extremities)
Need to build strength in this order to build a strong foundation.
• Phases of Plyometric Exercises (loading, transition, unloading)
1. eccentric (loading)
2. amortization (transition)
3. concentric (unloading)
• Integrated Performance Paradigm:
• SAQ(speed, agility, quickness) Training for Youth, Weight Loss, and Seniors
• General Adaptation Syndrome and SAID Principle- stands for specific adaptation to imposed demands(AKA: principle of specificity)
PROGRAM DESIGN CONTINUUM: Reps/sets/intensity/tempo/rest periods for different levels:
TEMPO= eccentric/isometric hold/concentric
Muscular endurance/stabilization:
Hypertrophy:
Maximal strength:
Power:

• Periodization: Macrocycle, Mesocycle, Microcycle
The traditional periodization model phases are:
Macrocycle:
Mesocycle:
Microcycle:
Youth:
Seniors:
•  Calories per gram for protein, carbohydrates, and fats
Protein recommendations:
Sedentary:
Strength athlete:
Endurance athlete:
• lipids:
• Essential Amino Acids (Table 17.4 on page 468) Remember essential w/acronym PVT TIM HALL

There are 8 essential AAs which means they cannot be manufactured by the body (must be obtained by diet.
Fiber:
CHO recommendations:

• daily recommendations and importance of water for women an men:
Basic supplementation
Creatine:
• Table 18.2 Dietary Reference Intake Terminology

• SMART Goals
• active listening
• Stages of Change: Precontemplation, Contemplation, Preparation, Action, Maintenance
• Ten Steps to Success
·      Step 1 – What is desired annual income?
·      Step 2 – How much must be earned per week to achieve the annual goal?
·      Step 3 – Earn the weakly goal, how many sessions need to be performed?
·      Step 4 – What is the closing percentage?
·      Step 5 – In what Timeframe will new clients be acquired?
·      Step 6 – How many potential clients need to be interacted with overall to gain clients within the timeframe?
·      Step 7 – How many potential clients need to be contacted each day?
·      Step 8 – How many potential clients need to be contacted each hour of the day?
·      Step 9 – Ask each member spoken to for his or her contact information.
·      Step 10 – Follow up.
• Four Ps of Marketing: Product, price, place, promotion

APPENDIX D
You will want to focus on the isolated function of:
· Soleus: Concentrically accelerates plantarflexion
· Gastrocnemius: Concentrically accelerates plantarflexion

· Gluteus Maximus:  Concentrically accelerates hip extension and external rotation

· Gluteus Minimis: Concentrically accelerates hip abduction and internal rotation
· Tensor Fascia Latae: Concentrically accelerates hip flexion, abduction, and internal rotation
· Psoas: - Concentrically accelerates hip flexion and external rotation
- Concentrically accelerates extends and rotates lumbar spine

· Latissimus Dorsi: Concentrically accelerates shoulder extension, adduction, and interal rotation

9 comments:

  1. Did you study for this out of the 4th edition??

    ReplyDelete
  2. Omg thank you so much !!! This is freaking awesome study guide now I'm excited to take my exam !!!! :)

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  3. This is so incredibly helpful. I have my test in two months and I am already trying to find every resource I can to do well. Thanks again

    ReplyDelete
  4. Hey, maybe I'm missing it, but is there a PDF version of this that can be printed out?

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  5. I'm new in USA and i applied in NASM how can I improve my skills..... Please help me

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  6. Hi, thank you for this! Very helpful & much easier to understand than some of the other study guides!

    ReplyDelete
  7. Thenasmsource.blogspot.com
    Helped me out alot!

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  8. Thank you so much for this information!

    ReplyDelete

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