🧠 THE ULTIMATE NASM CPT STUDY GUIDE

Every topic. Every testable concept. Fully expanded.

SECTION 1 — BASIC & APPLIED SCIENCES

🔹 1.1 Anatomy & Human Movement Science

Planes of Motion

Sagittal: flexion/extension

Examples: squat, bicep curl, walking

Frontal: abduction/adduction, lateral flexion

Examples: jumping jacks, side lunges

Transverse: rotation

Examples: cable rotation, trunk rotation

Joint Motions

Flexion / Extension

Abduction / Adduction

Internal / External rotation

Plantarflexion / Dorsiflexion

Pronation / Supination

Muscle Action Types

Concentric: muscle shortens

Eccentric: muscle lengthens (most injuries occur here)

Isometric: no movement

Isokinetic: machine-controlled speed

Muscle Roles

Agonist: prime mover

Antagonist: opposes agonist

Synergist: assists agonist

Stabilizer: stabilizes joint

Major Muscles to Know

Upper body:

Lats, traps (upper/mid/lower), rhomboids

Deltoids (anterior/medial/posterior)

Rotator cuff (SITS: supraspinatus, infraspinatus, teres minor, subscapularis)

Pec major/minor

Biceps brachii, brachioradialis

Triceps brachii

Levator scapulae

Sternocleidomastoid

Core:

Rectus abdominis

Transverse abdominis

Obliques

Erector spinae

Multifidus

Pelvic floor

Lower body:

Glute max/med/min

Hip flexors (TFL, psoas)

Quadriceps (RF, VL, VM, VI)

Hamstrings

Gastrocnemius, soleus

Adductors

Tibialis anterior / posterior

Peroneals

🔹 1.2 Nervous, Skeletal & Muscular Systems

Nervous System

CNS vs PNS

Motor neurons (efferent)

Sensory neurons (afferent)

Neuromuscular efficiency

Proprioception

Motor control & motor learning

Types of Muscle Fibers

Type I (slow-twitch): endurance

Type IIa (fast oxidative): moderate power

Type IIx (fast glycolytic): explosive power

🔹 1.3 Cardiorespiratory System

Heart Basics

Right side pumps to lungs

Left side pumps to body

Stroke volume

Heart rate

Cardiac output (HR × SV)

Respiration

Inhalation/exhalation mechanics

Ventilation vs respiration

🔹 1.4 Energy Systems

Immediate: ATP-PC (0–10 sec)

Intermediate: Glycolysis (30 sec–3 min)

Long-term: Oxidative / aerobic (hours)

🔹 1.5 Endocrine System Basics

Insulin: lowers blood sugar

Glucagon: raises blood sugar

Cortisol: stress hormone

Testosterone: tissue growth

Growth hormone: recovery, regeneration

Epinephrine/norepinephrine: fight-or-flight

🔹 1.6 Nutrition Fundamentals

General caloric values:

Carbs = 4 kcal/g

Protein = 4 kcal/g

Fat = 9 kcal/g

Hydration: 3 L for men / 2.2 L for women baseline

Protein intake: ~0.8–1.2 g/kg (general)

Label reading basics

Scope of practice limitations

SECTION 2 — ASSESSMENTS (VERY HEAVY ON NASM EXAM)

🔹 2.1 Pre-Participation Screening

PAR-Q+

Medical history

Lifestyle questionnaire

Signs/symptoms requiring referral

🔹 2.2 Static Postural Assessment

Pronation Distortion

Overactive: gastroc, soleus, peroneals, adductors

Underactive: glutes, VMO, anterior tibialis, posterior tibialis

Lower Crossed

Overactive: hip flexors, TFL, erector spinae

Underactive: glute max, glute med, core stabilizers

Upper Crossed

Overactive: upper traps, levator scapulae, SCM, pecs

Underactive: deep cervical flexors, serratus anterior, mid/lower traps

🔹 2.3 Dynamic Movement Assessments

Overhead Squat — Memorize This

Compensation: Feet turn out

Overactive: lat gastroc, soleus

Underactive: medial hamstring, gracilis, sartorius, popliteus

Compensation: Knees inward

Overactive: adductors, TFL, vastus lateralis

Underactive: glute max/med, VMO

Compensation: Excessive forward lean

Overactive: hip flexors, gastroc, soleus

Underactive: glutes, anterior tibialis, erector spinae

Compensation: Low back arches

Overactive: hip flexors, erector spinae

Underactive: core stabilizers, glute max

Compensation: Arms fall forward

Overactive: pecs, lats, teres major

Underactive: mid/lower traps, rhomboids, rotator cuff

Other Assessments

Single-leg squat

Pushing assessment

Pulling assessment

Gait assessment basics

🔹 2.4 Performance Assessments

Push-up test (endurance)

Davies test (upper body agility)

Shark skill test (lower body agility)

1RM/submax testing

Vertical jump

40-yard dash (optional)

SECTION 3 — FLEXIBILITY MODELS

🔹 3.1 Types of Stretching

Corrective: SMR + static

Active: SMR + active isolated stretching

Functional: dynamic + SMR

🔹 3.2 Corrective Strategies (Memorize Order)

Inhibitory (SMR) → Lengthening (static) → Activation (isolate) → Integration (dynamic)

SECTION 4 — PROGRAM DESIGN (THE BIGGEST SECTION AFTER ASSESSMENTS)

🔹 4.1 OPT Model Overview

Level 1 – Stabilization

Phase 1: Stabilization Endurance

Reps: 12–20

Sets: 1–3

Tempo: slow (4/2/1)

Rest: 0–90 sec

Intensity: 50–70%

Goal: improve movement quality, joint stability

Exercises: unstable surfaces, low weight

Level 2 – Strength

Phase 2: Strength Endurance

Reps: 8–12

Sets: 2–4

Tempo: moderate

Rest: 0–60 sec

Superset: strength + stabilization
(e.g., bench press → stability ball push-up)

Phase 3: Hypertrophy

Reps: 6–12

Sets: 3–5

Rest: 0–60 sec

Tempo: 2/0/2

Intensity: 75–85%

Phase 4: Maximal Strength

Reps: 1–5

Sets: 4–6

Intensity: 85–100%

Rest: 2–4 min

Goal: maximal force production

Level 3 – Power

Phase 5: Power

Reps: 1–5 (strength) + 8–10 (power)

Sets: 3–5

Rest: 1–2 min

Supersets: strength → explosive
(e.g., squat → jump squat)

🔹 4.2 Acute Variables Master List

You MUST know:

Reps

Sets

Tempo

Intensity

Rest
For all 5 phases.

🔹 4.3 Warm-Up Protocols

Corrective: SMR + static
Active: SMR + active isolated
Functional: SMR + dynamic

SECTION 5 — EXERCISE TECHNIQUE

🔹 5.1 Resistance Training

Learn proper technique cues for:

Squats

Lunges

Deadlifts

Overhead press

Rows

Push-ups

Pull-ups

Chest press

Planks, bridges, anti-rotation exercises

🔹 5.2 Core Training Continuum

Intervertebral stability → lumbopelvic stability → movement efficiency

🔹 5.3 Balance Progressions

Floor → foam pad → BOSU

Two legs → single leg

Eyes open → eyes closed

Stable → unstable

🔹 5.4 Plyometrics

Jump-landing mechanics

Progression: squat jump → tuck jump → box jump → single-leg variations

🔹 5.5 SAQ Training

Purpose: nervous system efficiency, speed, reaction

Ladder drills

Cone drills

Acceleration mechanics

SECTION 6 — CARDIO TRAINING

Cardio Zones (NASM Style)

Zone 1: 65–75% HRmax

Zone 2: 76–85%

Zone 3: 86–95%

Cardio Stages

Stage I: beginners

Stage II: intervals in zone 2

Stage III: athletes (zone 3)

SECTION 7 — CLIENT RELATIONS & BEHAVIOR CHANGE

🔹 7.1 Communication Skills

Active listening

Asking open-ended questions

Reflecting, summarizing

Positive reinforcement

🔹 7.2 Behavior Change Theories

Transtheoretical Model

Precontemplation

Contemplation

Preparation

Action

Maintenance

Goal setting (SMART)

Self-determination theory

Social support strategies

SECTION 8 — PROFESSIONAL DEVELOPMENT & SAFETY

🔹 8.1 Scope of Practice

Trainers cannot:

Diagnose

Prescribe treatment

Prescribe supplements

Provide meal plans for medical conditions

Work with injured clients without clearance

🔹 8.2 Business Basics

Insurance

Session documentation

Professional boundaries

Referral networks

🔹 8.3 Emergency Procedures

CPR/AED

Signs of stroke, heart attack, heat stroke

Safety protocols

🎯 THIS IS A COMPLETE STUDY GUIDE.

Every exam topic from NASM is in here.

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