Nasm study guide

Preparing for the NASM Certified Personal Trainer Exam

NASM CPT 4 PreP 1

Welcome to the National Academy of Sports Medicine’s Essentials of Personal Fitness Training home-study course. At NASM, our mission is to revolutionize the health and fitness industry by providing education, solutions, and tools that produce remarkable results. We aim to give health and fitness professionals an integrated approach to health, allowing them to guide others toward healthier lifestyles. Our educational continuum employs an easy-to-use, systematic approach in order to apply scientific and clinically accepted concepts.

Study TipsThe most important characteristic for students to possess is a deep and passionate desire to learn. That said, the following tips should help you maximize the time spent on the course materials. This is not an exhaustive list.

NOTE: Although use of the Essentials of Personal Fitness Training textbook and home-study course materials are not a requirement for certification exam eligibility, the purpose of this manual is to maximize your learning experience if you are using those reference materials to prepare for the exam. Use of the information in this manual does not guarantee an individual will pass the NASM-CPT exam.

IntroductIon

Exam BrEakdown

Performance Domain # Questions

Basic and Applied Sciences 15

Assessment 15

Exercise Technique and Training Instruction 20

Program Design 20

Nutrition 12

Client Relations and Behavioral Coaching 10

Professional Development, Practice and Responsibility

8

Research Questions* 20

Total Exam Questions 120

*Research questions are questions undergoing analysis to determine if they can be used for future exams. Research questions do not count against the candidate’s score. The candidate will not be advised as to which questions are research questions. Research questions are an important part of developing fair and statistically valid examinations.

Details of NASM-CPT Examination

Time given to complete exam

2 hours

Score required to pass exam

70, scaled score

Format of exam questions Multiple choice

Location of exam PSI/LaserGrade testing facilities

Eligibility Requirements

18 years of age

NASM exam enrollment paid in full

Current CPR and AED certification

Copyright © 2013 National Academy of Sports Medicine Printed in the United States of America

All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or any electronic, mechanical or other means, now known or hereafter invented, including xerography, photocopying and recording, and in any information-retrieval system is forbidden without the written permission of the National Academy of Sports Medicine.

Distributed by: National Academy of Sports Medicine 1750 E. Northrop Blvd. Suite 200 Chandler, AZ 85286 800.460.NASM Facsimile: 480.656.3276 http: //www.nasm.org

Author: Rachael D’Angelo MS, NASM CPT CES PES

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The Certification Candidate Handbook (located in your eLearning center under CPT4 Online)

⦁ Be sure to read all the sections, especially the Code of Professional Conduct, as there will be test questions on this. You may see something like, “For how long should a personal trainer keep client records?” The correct answer is 4 years.

⦁ The Certification Candidate Handbook also contains important information on how the test was developed and other relevant information.

Chapter 1: Introduction to Integrated Training

⦁ Be familiar with all definitions throughout the chapter

⦁ Optimum Performance Training™ Model

$ Phase 1: Stabilization Endurance Training

$ Phase 2: Strength Endurance Training

$ Phase 3: Hypertrophy Training

$ Phase 4: Maximal Strength Training

$ Phase 5: Power Training

Chapter 2: Basic Exercise Science ⦁ Be familiar with all definitions throughout the

chapter

⦁ Figure 2.34 Structure of the Skeletal Muscle

⦁ Figure 2.38 Endocrine Organs

⦁ Table 2.5 Muscle Fiber Types

⦁ Table 2.6 Muscle as Movers

Chapter 3: The Cardiorespiratory System ⦁ Figure 3.3 Atria and Ventricles

$ Understand the functions of the right/left atrium and the right/left ventricles

⦁ Table 3.1 Support Mechanisms of Blood

⦁ Table 3.2 Structures of the Respiratory Pump

Chapter 4: Exercise Metabolism and Bioenergetics


⦁ Differentiate between aerobic and anaerobic metabolism

$ ATP-PC

$ Glycolysis

$ Oxidative

cPt Study GuIdE

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Chapter 5: Human Movement Science ⦁ Be familiar with all definitions throughout the

chapter

⦁ Figure 5.3 Planes of Motion

⦁ Table 5.1 Examples of Planes, Motions, and Axes (below are some helpful hints)

$ Frontal Plane

◾ NOT front-to-back movements

◾ Side-to-side movements

◾ Exercises involving abduction and/or adduction of the limbs

◾ Examples: side lunge, lateral dumbbell raise, ice skater

◾ Imagine walls in front and in back of you. The ONLY movement this would allow is along that plane: sideways movements.

$ Sagittal Plane

◾ Forward and backward movements

◾ Movements involving pushing and/or pulling

◾ Movements involving flexion and/or extension at joints

◾ Examples: bicep curl, front lunge, bench press, rows

◾ Imagine walls on your right and left sides. The ONLY movement this would allow is along that plane: front-and-back movements.

$ Transverse Plane

◾ Rotational movements

◾ Diagonal movements

◾ Examples: rotation, wood-chop throw, medicine ball rotation chest pass

⦁ Figure 5.4 Flexion/Extension Movements

⦁ Figure 5.5 Adduction and Abduction Movements

⦁ Figure 5.6 Rotational Movements

⦁ Figure 5.7 Scapular Movements

⦁ Table 5.2 Muscle Actions

$ Isotonic

$ Eccentric

$ Concentric

$ Isometric

$ Isokinetic

⦁ Table 5.3 Common Force Couples

⦁ Figure 5.15 Levers

Chapter 6: Fitness Assessment ⦁ This is going to be a very important chapter to

know, as a lot of test questions will be taken from this chapter.

⦁ Table 6.1 Guidelines for Health and Fitness Professionals

⦁ Figure 6.1 Components of a fitness assessment

⦁ Figure 6.2 Sample Physical Activity Readiness Questionnaire (PAR-Q)

⦁ Figure 6.3 Sample Questions: Client Occupation

⦁ Figure 6.4 Sample Questions: Client Lifestyle

⦁ Figure 6.5 Sample Questions: Client Medical History

⦁ Table 6.2 Common Medications by Classification

⦁ Table 6.3 Effects of Medication on Heart Rate and Blood Pressure

⦁ Heart Rate and Blood Pressure Assessments

⦁ Table 6.4 Target Heart Rate Training Zones

⦁ Max Heart Rate Formula (straight percentage method)

⦁ Body Composition Assessments

⦁ Circumference Measurements

⦁ Body Mass Index

⦁ YMCA 3-Minute Step Test

⦁ Rockport Walk Test

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⦁ Table 6.9 Pronation Distortion Syndrome Summary

⦁ Table 6.10 Lower Crossed Syndrome Summary

⦁ Table 6.11 Upper Crossed Syndrome Summary

⦁ Table 6.12 Checkpoints for Overhead Squat Assessment (very important)

⦁ Table 6.13 Checkpoints for Single-Leg Squat Assessment

⦁ Table 6.14 Checkpoints for Pushing Assessment

⦁ Table 6.15 Checkpoints for Pulling Assessment

Chapter 7 Flexibility Training Concepts: ⦁ Be familiar with all definitions throughout the

chapter

⦁ Figure 7.10 Integrated Flexibility Continuum

⦁ Table 7.2 Examples of Stretching Within the Flexibility Continuum

⦁ Myofascial Release

⦁ Table 7.3 Static Stretching Summary

⦁ Table 7.4 Active-Isolated Stretching Summary

⦁ Table 7.5 Dynamic Stretching Summary

⦁ Table 7.6 Compensations, Muscle Imbalances, and Corrective Strategies

⦁ Appendix A: Review flexibility exercises

⦁ Mechanoreceptors: Golgi tendon organ (GTO) and muscle spindle fibers

MEChANoRECEPToRS

GTo Muscle Spindle Fibers

Senses muscle tension Senses muscle lengthening

Relaxes the muscle in response

Contracts the muscle in response

Normal reaction to avoid injury

Normal reaction to avoid injury

⦁ There is a lot of useful information in Table 7.6 of the textbook, and it will take some time to remember all of that information. There are various strategies you can try as you attempt to retain that information. One is to make your studying interactive by asking friends and family members to volunteer for the overhead squat assessment, and practice trying to locate compensations. Another way to learn the probable overactive and probable underactive muscles is by creating flash cards.

⦁ You can also look at each overactive muscle and refer to Appendix D. Look at each muscle’s isolated function. Some muscles will overdo their isolated function. Other muscles tend to be victims of association. This means that they may become synergistically dominant because a muscle nearby becomes underactive/lengthened/weak.

⦁ In addition, by having a general idea of what each muscle’s isolated function is, you will be able to figure out exercises that directly work those muscles.

⦁ Think of muscles in terms of antagonistic (one is an agonist while the other is an antagonist) actions. When an agonist contracts, the antagonist will relax. Also keep in mind that several muscles may have similar actions, and that the exact movement of a bone will be the result of a coordinated effort involving many muscles (force couples). Muscles function in integrated groups to allow for neuromuscular control during movement. A muscle’s integrated muscle function is the action it naturally tends to perform when it works in conjunction with other muscles. By isolating each muscle on the other hand, and tracing them from their point of origin to their insertion, one can gain a better understanding of that muscle’s main function. A muscle’s isolated function is what that individual muscle is meant to do, alone and isolated from all other muscles.

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⦁ An advanced knowledge in anatomy is required to identify muscle functions such as agonists, antagonists, synergists, and stabilizers. For example, most stabilizers are proximal to the joint, they stabilize, but it is dependent on the movement that is occurring. Stabilizers are generally smaller in size, made up of type I muscle fibers (slow twitch), and they are prone to weakness.

$ Some examples of stabilizers include the rotator cuff, which stabilizes the shoulder complex; intrinsic core stabilizers, including multifidis, transverse abdominis, pelvic floor muscles, and internal oblique, which stabilize the pelvis and spine; and VMO and popliteus, which stabilize the knee.

$ For the exam, you only need an understanding of this concept to the degree the textbook discusses. If you want to learn more, then the CES does a good job explaining these concepts in more detail.

Chapter 8: Cardiorespiratory Fitness Training


⦁ General vs. Specific Warm-Up

⦁ Cool-Down Phase

⦁ Figure 8.1 The FITTE Factors

⦁ Table 8.9 Training Zones

⦁ Circuit Training

Chapter 9: Core Training Concepts ⦁ Be familiar with all definitions throughout the

chapter

⦁ Local Stabilization System

⦁ Global Stabilization System

⦁ Movement System

⦁ Table 9.1 Muscles of the Core

⦁ It is your responsibility to learn how to categorize, progress, and regress body position while performing core exercises.

⦁ The OPT model is divided into three levels of training, and each level contains specific phases of training that systematically advance the client in a safe and progressive manner. Exercises can be categorized by adaptation and by type of exercise:

$ OPT Level (adaptation): Stabilization, Strength, or Power

$ Be familiar with all exercises listed, as well as how to regress and progress the exercises

⦁ Table 9.3 Core Training Program Design

⦁ Appendix A: Review core exercises

Chapter 10: Balance Training Concepts: ⦁ Figure 10.2 Effects of Joint Dysfunction

⦁ Table 10.1 Balance Training Parameters

⦁ OPT Level (adaptation): Stabilization, Strength, or Power

$ Be familiar with all exercises listed, as well as how to regress and progress the exercises

⦁ Table 10.2 Balance Training Program Design

⦁ Appendix A: Review balance exercises

Chapter 11: Plyometric Training Concepts ⦁ Be familiar with all definitions throughout the

chapter

⦁ Integrated Performance Paradigm

⦁ Phases of Plyometric Exercise

⦁ Figure 11.2 Program Design Parameters for Reactive Training

⦁ OPT Level (adaptation): Stabilization, Strength, or Power

$ Be familiar with all exercises listed, as well as how to regress and progress the exercises.

⦁ Table 11.1 Plyometric Training Program Design

⦁ Appendix A: Review plyometric exercises

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Chapter 12: Speed, Agility, and Quickness Training


⦁ Table 12.1 Kinetic Chain Checkpoints During Running Movements

$ Pay particular attention to the foot/ankle complex

⦁ Table 12.2 SAQ Program Design

Chapter 13 Resistance Training Concepts: ⦁ Be familiar with all definitions throughout the

chapter

⦁ General Adaptation Syndrome

⦁ Table 13.1 Adaptive Benefits of Resistance Training

⦁ Table 13.2 The General Adaptation Syndrome

⦁ Principle of Specificity: The SAID Principle

⦁ Progressive Adaptations from Resistance Training

⦁ Table 13.3 Resistance Training Systems

⦁ Table 13.4 Peripheral Heart Action System: Sample Workout

⦁ On the exam, some questions may ask about how to properly progress body position during a resistance training exercise. You need to be able to progress (make the exercise more difficult) or regress (make easier) a client’s body position.

⦁ Below, progressions are listed from easy to difficult, and you can see that two legs on a stable surface (the floor) is easier than standing on one leg (single-leg) on the floor. With the arms, start a client with two arms before progressing to alternating arms, and then to a single-arm exercise.

⦁ For example: What would be the immediate progression of a Single-Leg Dumbbell Curl?

$ A. Single-leg, alternating-arm, stable

$ B. Single-leg, single-arm, stable

$ C. Two-leg, alternating arm, unstable

$ D. Two-leg, single-arm, unstable

⦁ Appendix A: Review resistance training exercises

Chapter 14: Integrated Program Design and the Optimum Performance Training (OPT) Model


⦁ Tempo controls the amount of time that the muscle is active or producing tension: concentrically, isometrically, and eccentrically.

⦁ NASM writes tempos as “a/b/c,” and tempo is always written as:

$ a = eccentric (lower the weight)

$ b = isometric (pause)

$ c = concentric (lift the weight)

⦁ Assuming the above, a 4/2/1 tempo of a bench press would be:

$ 4 seconds of bringing the weight down to the chest

$ 2 second pause at the bottom (hold bar just above the chest)

$ 1 second push (push the weight upward to starting position)

⦁ Another example is a 2/0/2 tempo of a bench press:

$ 2 seconds of bringing the weight down to the chest

$ 0 second pause at the bottom

$ 2 second push (push the weight upward to starting position)

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⦁ Focus on the following tables from chapter 14:

$ Table 14.1 Program Design Continuum

$ Table 14.2 Training Volume Adaptations

$ Table 14.7 Phase 1: Stabilization Endurance Training

◾ Focus on the resistance training acute variables and tempo for core

$ Table 14.8 Phase 2: Strength Endurance Training


$ Table 14.9 Phase 3: Hypertrophy Training


$ Table 14.10 Phase 4: Maximal Strength Training


$ Table 14.11 Phase 5: Power


Chapter 15: Introduction to Exercise Modalities

⦁ There are no specific study tips for chapter 15, but be sure to be familiar with the different modalities such as:

$ Machines

$ Free weights

$ Bands and rubber tubing

$ Cable machines

$ Medicine balls

$ Kettlebells

$ Body weight training

$ TRX suspension training

$ BOSU

$ Vibration training

⦁ You will not see very much on the exam for this chapter, but it will help you with categorizing exercises for resistance, core, and plyometric training.

Chapter 16: Chronic Health Conditions and Physical or Functional Limitations

⦁ For this chapter, read through the text, highlight the training guidelines, and have a general idea of how to design a program for the special populations mentioned. Don’t worry too much about the acute variables (reps, sets, tempo, etc.), but rather focus on contraindications and more appropriate techniques for these populations.

Chapter 17: Nutrition ⦁ Know all definitions throughout the chapter

⦁ Table 17.4 Amino Acids

⦁ Table 17.6 Recommended Protein Intakes

⦁ Daily recommendations for fiber

⦁ Specific carbohydrate recommendations for endurance athletes

⦁ Fatty acids

⦁ Function of lipids in the body

⦁ Daily recommendations and importance of water

⦁ Table 17.11 Effects of Dehydration

⦁ Be familiar with guidelines for altering body composition

⦁ Risks of very low-calorie diets

⦁ Know how many calories are in 1 gram of protein, carbohydrate, and fat

Chapter 18: Supplementation ⦁ Table 18.2 Dietary Reference Intake Terminology

⦁ Units of measure used on dietary supplement labels

⦁ Adverse effects of excess for specific vitamins and minerals

⦁ Be familiar with the ergogenic aids and dosage

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Chapter 19: Lifestyle Modification and Behavioral Coaching

⦁ Figure 19.1 Stages of Change Model

⦁ Stages of Change

⦁ Be familiar with the initial session

⦁ Importance of effective communication skills

⦁ Goal setting: SMART Goals

⦁ Cognitive strategies

⦁ Positive self-talk

⦁ Exercise imagery

Chapter 20: Developing a Successful Personal Training Business

⦁ Providing uncompromising customer service

⦁ Know who your customers are

⦁ Ten steps to success

Appendix D ⦁ Understand the “isolated function” of the

muscles, which is the same as the muscles’ concentric muscle action. You will not be tested on the origin, insertion, or integrated function.

In Conclusion ⦁ Keep in mind that it is a good idea to take the

practice exam a couple of times. However, taking the practice exam over and over again could steer you away from learning the material and have you focus more on memorizing questions. Remember that the practice exam does not mirror the actual exam, and more focus needs to be placed on the textbook.

⦁ It can be easy to misinterpret the actual exam questions. The exam questions can be confusing, especially if you do not take the time to read each one carefully. Read the questions carefully, and look for key words that help indicate what the question is really asking.

Frequently Asked Questions ⦁ How long do I have to take my exam?

$ You have 180 days (6 months) from your date of purchase.

⦁ Do I need to memorize the descriptive information about each muscle (Appendix D)?

$ It is only important to know the “isolated function” of the muscles for exam purposes.

⦁ Do we need to perform math on the test, and do I need to memorize the formulas from the book?

$ There is no math that you’ll need to do for the certification test. The only formula you should be familiar with is the Straight Percentage Method (220-age), found in chapter 6, which estimates a client’s maximal heart rate.

⦁ What are research questions?

$ The CPT certification exam questions are created by outside subject matter experts; this is mandated by the NCCA accreditation. Before these questions can be added to the exam (or replace outdated questions), they must undergo statistical analysis to determine if they’re fair. Research questions do not count against your score. You will not be advised as to which questions are research questions. Research questions are an important part of developing fair and statistically valid examinations.

⦁ If I am unsure about something, where can I get my question answered?

$ You can ask your question on our question forum at http://faq.nasm.org .

$ Chances are, if your question is about the textbook material, it has already been asked and answered on the forum. The forum is a great resource for anyone studying for the CPT certification exam.

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