NASM CPT cheat sheet

Energy systems by duration: ATP-PC approximately 0-10 seconds of maximal effort; glycolysis approximately 30 seconds to 2 minutes; oxidative system beyond roughly 2 minutes.

Muscle spindle detects changes in muscle length and triggers a reflexive contraction; the Golgi tendon organ detects tension and inhibits contraction when tension is excessive.

Stretch-shortening cycle sequence: eccentric (prestretch) to amortization (transition) to concentric (force production); a brief amortization phase yields greater power.

Type I fibers are slow-twitch, aerobic, and fatigue-resistant; Type II fibers are fast-twitch, anaerobic, high-force, and fatigue quickly.

Caloric equivalents: carbohydrate 4 kcal/g, protein 4 kcal/g, fat 9 kcal/g, alcohol 7 kcal/g.

BMI = weight (kg) divided by height (m) squared; alternately BMI = 703 x weight (lb) divided by height (in) squared.

Estimated maximal heart rate = 220 minus age in years; used to derive training heart rate zones.

Protein RDA for sedentary adults is 0.8 g/kg/day; regularly active adults commonly require 1.2-2.0 g/kg/day.

Blood pressure categories: normal under 120/80 mmHg; elevated 120-129 and under 80; stage 1 hypertension 130/80 mmHg or higher.

Static postural assessment is viewed from anterior, lateral, and posterior, evaluating foot/ankle, knee, lumbo-pelvic-hip complex, and head/shoulders.

Overhead squat with arms falling forward: overactive latissimus dorsi, teres major, and pectoralis major; underactive middle and lower trapezius.

Overhead squat with excessive forward lean: overactive soleus, gastrocnemius, hip flexor complex, and abdominals; underactive gluteus maximus and erector spinae.

Overhead squat with knees moving inward: overactive adductor complex, short head of biceps femoris, TFL, and vastus lateralis; underactive gluteus medius and maximus.

Lower crossed syndrome: anterior pelvic tilt with overactive hip flexors and lumbar erectors plus underactive gluteus maximus and abdominals.

Upper crossed syndrome: forward head and rounded shoulders with overactive upper trapezius, levator scapulae, and pectorals plus underactive deep cervical flexors and lower trapezius.

Cardiorespiratory assessments include the 3-minute step test (recovery heart rate), the Rockport walk test (estimated VO2max), and the talk test for VT1.

Y-balance test compares anterior, posteromedial, and posterolateral reach distances; reduced composite score or asymmetry indicates elevated injury risk.

Body composition methods: skinfold calipers, bioelectrical impedance, BMI, waist-to-hip ratio, and circumference measurements.

NASM repetition ranges: stabilization and strength endurance 12-20; hypertrophy 6-12; maximal strength 1-5; power 1-10.

NASM rest intervals: stabilization, strength endurance, and hypertrophy 0-60 seconds; maximal strength 3-5 minutes; power 0-60 seconds.

Tempo notation uses three digits (eccentric-isometric-concentric) or four digits (adding the pause at the top), expressed in seconds.

Static stretching holds the point of tension for approximately 30 seconds and is repeated 1-4 times.

Cardiorespiratory zones: Zone 1 below VT1 (comfortable talking), Zone 2 between VT1 and VT2, Zone 3 above VT2 (hard, unsustainable).

Plyometric progression moves from holding a landing to small jumps to repeated jumps, keeping the amortization phase brief and landing softly with knees aligned.

Balance progression variables: stable to unstable surface, two legs to one, static to dynamic, eyes open to eyes closed, and adding external resistance.

Core progression sequence: stabilization (plank, bird dog), then strength (crunch, back extension), then power (medicine ball throws).

Warm-up consists of a general low-intensity cardiovascular portion of about 5-10 minutes plus specific dynamic movements rehearsing the upcoming activity.

OPT model phases: 1 Stabilization Endurance, 2 Strength Endurance, 3 Hypertrophy, 4 Maximal Strength, 5 Power.

Load ranges: stabilization about 50-70% of 1RM; hypertrophy about 75-85%; maximal strength about 85-100%; power about 30-45% or a medicine ball near 10% of body weight.

Set ranges: stabilization 1-3, strength 2-4, hypertrophy 3-5, maximal strength 4-6, power 3-5.

Strength-level resistance schemes include traditional, superset, pyramid, and drop sets.

Stabilization exercises must be proprioceptively enriched, meaning unstable yet controllable, using low loads and higher repetitions.

Flexibility type by level: corrective (SMR plus static) in stabilization, active in strength, functional (dynamic) in power.

Linear periodization changes volume and intensity across a mesocycle; undulating periodization varies them within the week or session.

Acute variables: repetitions, sets, training intensity, rest interval, training volume, exercise selection, exercise order, training duration, and training frequency.

Transtheoretical stages: precontemplation, contemplation, preparation, action, and maintenance; relapse can occur from any stage.

SMART goals = Specific, Measurable, Attainable, Relevant, Time-bound.

OARS skills = Open-ended questions, Affirmations, Reflective listening, Summarizing.

Self-determination theory holds that intrinsic motivation is supported by autonomy, competence, and relatedness.

Self-efficacy is strengthened by mastery experiences, vicarious experience, verbal persuasion, and interpretation of physiological states.

Relapse is a normal part of behavior change; the trainer identifies triggers and adjusts the plan rather than assigning blame.

Decisional balance weighs perceived pros and cons of changing behavior and is used to resolve ambivalence.

Overused extrinsic rewards can undermine intrinsic motivation; intrinsic motivation better predicts long-term exercise adherence.

Rapport in early sessions is built through active listening, appropriate eye contact, and matching the client's communication style.

Scope of practice: design and instruct exercise and provide general health education; no diagnosis, treatment, prescription, or medical nutrition therapy.

Refer out for chest pain, dizziness, syncope, joint swelling, or any symptom outside the trainer's scope of practice.

A health risk appraisal such as the PAR-Q+ and signed informed consent must be completed before the first training session.

SOAP notes = Subjective, Objective, Assessment, Plan; used to document each client session.

Client health information is kept confidential and not disclosed without written permission, consistent with HIPAA principles.

Maintain current CPR/AED certification and professional liability insurance while practicing.

Recertification requires earning continuing education units within the designated certification cycle.

Emergency action plan sequence: check the scene and responsiveness, call emergency services, then provide care such as AED or CPR if trained.

A signed liability waiver does not protect a trainer from claims of negligence.