NASM-BCS study plan

Define the three energy systems (phosphagen, glycolytic, oxidative) and state the primary fuel and approximate duration of each

Explain the sliding filament theory and list the steps of muscle contraction in order

Distinguish between Type I and Type II muscle fibers on contraction speed, fatigue resistance, and use case

Map the acute cardiorespiratory responses to exercise (heart rate, stroke volume, cardiac output, ventilation)

Calculate an estimated maximal heart rate and a 60-80% target heart rate range for a sample client

Describe the stretch-shortening cycle and label its eccentric, amortization, and concentric phases

Explain how the OPT model's stabilization, strength, and power levels map to acute variables

Identify the primary joints and muscle actions for at least 15 common resistance exercises

Summarize macronutrient roles, caloric density, and hydration guidance for active adults

Explain the difference between the anaerobic and aerobic training adaptations

Outline the components of a pre-participation health screening and when medical clearance is warranted

Interpret static posture from a written description and name the likely overactive and underactive muscles

Read an overhead squat assessment narrative and identify compensations with their muscle relationships

Describe when to use the push-up, pulling, and single-leg assessments and what each reveals

Explain how the OPT cardiorespiratory and performance assessments are sequenced

Build a corrective exercise continuum (inhibit, lengthen, activate, integrate) for two common compensations

Sequence a stabilization-level program with appropriate sets, reps, tempo, and rest

Select exercises that fit the stabilization level's emphasis on controlled instability

Justify exercise order and progression criteria using assessment findings

Design a strength-level program using supersets and appropriate acute variables

Design a power-level program with plyometric and explosive loading considerations

Apply the specificity, overload, and progressive adaptation principles to a 12-week progression

Explain periodization options and when to shift a client between OPT levels

Demonstrate and cue proper form for the squat, deadlift, and overhead press using five or fewer coaching cues each

Identify at least 10 common technique faults and the correction for each

Explain spotting requirements and safety considerations for free-weight and machine exercises

Describe plyometric technique standards and landing mechanics for lower-body drills

State flexibility techniques and when static versus dynamic stretching is appropriate

Apply the stages of change model to two client scenarios and match coaching strategies to each stage

Describe how to build rapport and set SMART goals in an initial consultation

Explain motivational interviewing techniques such as open questions, affirmations, and reflective listening

Identify strategies for maintaining adherence and addressing common barriers to exercise

Complete a timed mixed-topic practice set weighted to the domain percentages and review every miss

Re-derive the highest-yield facts for basic sciences, assessment, and program design from memory

Review scope of practice, professional standards, and continuing education expectations for Domain 6

Identify your three weakest topics and build a targeted review list for each