NASM-CNC study plan

Explain how the three energy systems (phosphagen, glycolytic, oxidative) supply ATP across work durations and intensities

Describe the sliding filament model and the steps of muscle contraction from neural drive to cross-bridge cycling

Identify the prime movers, antagonists, and stabilizers for the major upper- and lower-body movement patterns

Map the acute cardiorespiratory responses to aerobic and resistance exercise (heart rate, stroke volume, blood pressure, ventilation)

Explain how the OPT model's stabilization, strength, and power levels map to acute variables (reps, sets, tempo, rest, load)

Describe chronic adaptations of resistance training (hypertrophy, neural efficiency, connective tissue) and aerobic training (stroke volume, capillary density, mitochondrial density)

Differentiate the biomechanical concepts of force-velocity, length-tension, and leverage as they apply to exercise selection

Summarize the role of the nervous, endocrine, and fascial systems in producing and controlling movement

Conduct a structured preparticipation health screening and decide when to refer a client to a physician

Interpret static and dynamic postural assessments using the overhead squat, single-leg squat, and pushing/pulling assessments

Administer and interpret the standard flexibility, cardiorespiratory, and performance assessments (e.g., Y-balance, Davies, vertical jump, 40-yard dash)

Apply the principle of specificity when selecting assessments for a client's stated goal

Translate assessment findings into a prioritized list of mobility restrictions, stability deficits, and movement compensations

Write measurable SMART goals tied to each assessment result

Select the correct OPT level and phase for a client based on goals, training age, and injury history

Sequence a 4-week mesocycle that progresses from stabilization to strength using acute-variable manipulations

Design a periodized 12-week macrocycle with defined mesocycles and a deload strategy

Apply the acute variables of the OPT model to build stabilization, strength, and power workouts

Modify a program for a client with a common limitation (e.g., limited shoulder flexion, knee valgus, low back sensitivity) using regressions and substitutions

Build a cardiorespiratory program using zone-based intensity and the FITTE-VP principle

Demonstrate and cue the five primary movement patterns (squat, hinge, push, pull, carry) with correct setup, alignment, and breathing

Apply the OPT exercise progression continuum (e.g., two-leg stable to single-leg to unstable) to at least 10 exercises

Identify and correct the five most common technique faults in the squat, deadlift, overhead press, and row

Prescribe safe warm-up, cool-down, and flexibility protocols using static, active, and dynamic techniques

Apply the stages of change and self-determination theory to tailor coaching style for three different client profiles

Write a motivational interviewing script using open questions, affirmations, reflections, and summaries

Set up a behavior-change plan with goal setting, self-monitoring, and relapse-prevention strategies

Explain professional boundaries, informed consent, and scope-of-practice limits when a client discloses a medical or psychological concern

Review the NASM Code of Professional Conduct, scope of practice, and continuing-education requirements

Explain risk management essentials: liability, documentation, facility safety, and emergency action plans

Complete a timed 100-question cumulative practice exam and analyze results by domain

Re-drill your two weakest domains using the notes from weeks 1-7

Build a one-page exam-day checklist covering formulas, OPT variables, and assessment cutoffs