NASM GFI cheat sheet

The OPT model's five phases map to three training stages: stabilization (phase 1), strength (phases 2-4), and power (phase 5).

Acute variables are repetition, sets, training intensity, repetition tempo, rest interval, training volume, training frequency, and exercise selection.

Stabilization endurance uses 12-20 reps, 1-3 sets, low-to-moderate intensity, slow tempo (4/2/1), and 0-90 seconds rest.

Strength endurance uses 8-12 reps and 2-4 sets; hypertrophy uses 6-12 reps and 3-5 sets; maximal strength uses 1-5 reps and 4-6 sets.

Power training uses 1-10 reps at 30-45% of one-repetition maximum or body weight, 3-5 sets, and 0-60 seconds rest.

Type I muscle fibers are slow-twitch, fatigue-resistant, and aerobic; Type II fibers are fast-twitch and suited to strength and power work.

Cardiorespiratory training zones: Zone 1 is 65-75% of estimated maximal heart rate, Zone 2 is 76-85%, and Zone 3 is 86-95%.

The three macronutrients supply energy at 4 kcal per gram for carbohydrate and protein and 9 kcal per gram for fat; alcohol supplies 7 kcal per gram.

Water needs during exercise: about 3-8 ounces every 15-20 minutes; a pre-exercise meal should be high in carbohydrate and moderate in protein, low in fat and fiber.

The subjective assessment gathers occupation, general lifestyle, medical history, and the client's goals and reasons for exercise.

The PAR-Q+ screens for medical clearance needs; a yes answer to a follow-up question typically requires physician clearance before vigorous exercise.

Body mass index equals weight in kilograms divided by height in meters squared; it does not distinguish fat mass from lean mass.

Waist-to-hip ratio is waist circumference divided by hip circumference; higher ratios indicate greater health risk from abdominal fat.

The YMCA 3-minute step test estimates cardiorespiratory fitness; the 1.5-mile run and Rockport walk test are common field alternatives.

The overhead squat assessment identifies dynamic flexibility and core stability issues, viewed from anterior and lateral positions.

The push-up test assesses muscular endurance of the upper body, and the single-leg squat assesses lower-extremity dynamic stability.

Static posture assessment uses a plumb line viewed from anterior, lateral, and posterior positions to identify common postural deviations.

The OPT model is a systematic, progressive plan that moves clients through stabilization, strength, and power stages in order.

Warm-up: 5-10 minutes of light cardiorespiratory work plus static stretching for phase 1, or dynamic stretching for phases 2-5.

Phase 1 stabilization endurance uses unstable but controllable environments, high repetitions, and low loads to improve joint stability.

Phase 2 strength endurance uses supersets with moderate loads and higher repetitions to build strength and endurance together.

Phase 3 hypertrophy uses higher volume and moderate-to-heavy loads; phase 4 maximal strength uses heavy loads and low repetitions.

Phase 5 power uses supersets pairing a heavy strength exercise with an explosive power exercise at low volume.

Specific adaptation to imposed demands (SAID) principle: the body adapts specifically to the type of demand placed on it.

Progressive overload means increasing the demand over time; the general adaptation syndrome describes alarm, resistance, and exhaustion responses.

Five kinetic chain checkpoints: feet and ankles, knees, hips, shoulders, and head; keep them aligned during all movements.

The drawing-in maneuver (drawing the navel inward) activates the transverse abdominis and improves core stability during exercise.

The bracing maneuver co-contracts the abdominal and back muscles to stiffen the spine under heavy loads.

Knee valgus (knees caving inward) during a squat is corrected by cueing knees out and strengthening gluteus medius and hip external rotators.

Excessive forward lean in the overhead squat indicates limited ankle dorsiflexion or tight hip flexors and requires mobility work.

Arms falling forward during the overhead squat suggest weak back extensors or tight chest and latissimus dorsi; cue chest up and retract scapulae.

Asymmetric weight shift during a single-leg squat indicates hip stability or ankle mobility deficits; regress to a supported version.

Spotting rules: spot at the wrists for dumbbell exercises, at the forearms near the wrists for barbell curls, and use a lifter's stance for heavy lifts.

The stages of change are precontemplation, contemplation, preparation, action, and maintenance; coaching strategies differ by stage.

SMART goals are specific, measurable, attainable, realistic, and time-bound.

Self-efficacy is a person's belief in their ability to succeed; it is influenced by past performance, vicarious experience, verbal persuasion, and physiological state.

The transtheoretical model's processes of change include consciousness raising, self-reevaluation, and counterconditioning.

Intrinsic motivation (enjoyment, mastery) sustains adherence better than extrinsic motivation (rewards, praise).

The health belief model: behavior change depends on perceived susceptibility, severity, benefits, and barriers plus cues to action.

Active listening involves reflecting, paraphrasing, and summarizing what the client says rather than giving immediate advice.

The trainer should refer clients to a registered dietitian or physician for nutrition or medical concerns outside scope of practice.

Scope of practice: a fitness professional may not diagnose, prescribe, or provide medical or therapeutic treatment.

Professional liability insurance protects against claims of negligence; it is separate from the certification itself.

The PAR-Q+ and medical clearance process protect both client and trainer and should be documented before training.

Informed consent must explain exercise risks, benefits, and the client's right to stop at any time.

Confidentiality: client health information should be stored securely and shared only with the client's consent.

Continuing education units maintain certification and keep practice current with evidence-based guidelines.

Emergency action plan: know the location of the AED, first aid kit, and emergency contacts, and rehearse the response.

Ethical practice includes avoiding conflicts of interest and not guaranteeing specific results such as weight loss amounts.

The OPT model's five phases map to three training stages: stabilization (phase 1), strength (phases 2-4), and power (phase 5).

Acute variables are repetition, sets, training intensity, repetition tempo, rest interval, training volume, training frequency, and exercise selection.

Stabilization endurance uses 12-20 reps, 1-3 sets, low-to-moderate intensity, slow tempo (4/2/1), and 0-90 seconds rest.

Strength endurance uses 8-12 reps and 2-4 sets; hypertrophy uses 6-12 reps and 3-5 sets; maximal strength uses 1-5 reps and 4-6 sets.

Power training uses 1-10 reps at 30-45% of one-repetition maximum or body weight, 3-5 sets, and 0-60 seconds rest.

Type I muscle fibers are slow-twitch, fatigue-resistant, and aerobic; Type II fibers are fast-twitch and suited to strength and power work.

Cardiorespiratory training zones: Zone 1 is 65-75% of estimated maximal heart rate, Zone 2 is 76-85%, and Zone 3 is 86-95%.

The three macronutrients supply energy at 4 kcal per gram for carbohydrate and protein and 9 kcal per gram for fat; alcohol supplies 7 kcal per gram.

Water needs during exercise: about 3-8 ounces every 15-20 minutes; a pre-exercise meal should be high in carbohydrate and moderate in protein, low in fat and fiber.

The subjective assessment gathers occupation, general lifestyle, medical history, and the client's goals and reasons for exercise.

The PAR-Q+ screens for medical clearance needs; a yes answer to a follow-up question typically requires physician clearance before vigorous exercise.

Body mass index equals weight in kilograms divided by height in meters squared; it does not distinguish fat mass from lean mass.

Waist-to-hip ratio is waist circumference divided by hip circumference; higher ratios indicate greater health risk from abdominal fat.

The YMCA 3-minute step test estimates cardiorespiratory fitness; the 1.5-mile run and Rockport walk test are common field alternatives.

The overhead squat assessment identifies dynamic flexibility and core stability issues, viewed from anterior and lateral positions.

The push-up test assesses muscular endurance of the upper body, and the single-leg squat assesses lower-extremity dynamic stability.

Static posture assessment uses a plumb line viewed from anterior, lateral, and posterior positions to identify common postural deviations.

The OPT model is a systematic, progressive plan that moves clients through stabilization, strength, and power stages in order.

Warm-up: 5-10 minutes of light cardiorespiratory work plus static stretching for phase 1, or dynamic stretching for phases 2-5.

Phase 1 stabilization endurance uses unstable but controllable environments, high repetitions, and low loads to improve joint stability.

Phase 2 strength endurance uses supersets with moderate loads and higher repetitions to build strength and endurance together.

Phase 3 hypertrophy uses higher volume and moderate-to-heavy loads; phase 4 maximal strength uses heavy loads and low repetitions.

Phase 5 power uses supersets pairing a heavy strength exercise with an explosive power exercise at low volume.

Specific adaptation to imposed demands (SAID) principle: the body adapts specifically to the type of demand placed on it.

Progressive overload means increasing the demand over time; the general adaptation syndrome describes alarm, resistance, and exhaustion responses.

Five kinetic chain checkpoints: feet and ankles, knees, hips, shoulders, and head; keep them aligned during all movements.

The drawing-in maneuver (drawing the navel inward) activates the transverse abdominis and improves core stability during exercise.

The bracing maneuver co-contracts the abdominal and back muscles to stiffen the spine under heavy loads.

Knee valgus (knees caving inward) during a squat is corrected by cueing knees out and strengthening gluteus medius and hip external rotators.

Excessive forward lean in the overhead squat indicates limited ankle dorsiflexion or tight hip flexors and requires mobility work.

Arms falling forward during the overhead squat suggest weak back extensors or tight chest and latissimus dorsi; cue chest up and retract scapulae.

Asymmetric weight shift during a single-leg squat indicates hip stability or ankle mobility deficits; regress to a supported version.

Spotting rules: spot at the wrists for dumbbell exercises, at the forearms near the wrists for barbell curls, and use a lifter's stance for heavy lifts.

The stages of change are precontemplation, contemplation, preparation, action, and maintenance; coaching strategies differ by stage.

SMART goals are specific, measurable, attainable, realistic, and time-bound.

Self-efficacy is a person's belief in their ability to succeed; it is influenced by past performance, vicarious experience, verbal persuasion, and physiological state.

The transtheoretical model's processes of change include consciousness raising, self-reevaluation, and counterconditioning.

Intrinsic motivation (enjoyment, mastery) sustains adherence better than extrinsic motivation (rewards, praise).

The health belief model: behavior change depends on perceived susceptibility, severity, benefits, and barriers plus cues to action.

Active listening involves reflecting, paraphrasing, and summarizing what the client says rather than giving immediate advice.

The trainer should refer clients to a registered dietitian or physician for nutrition or medical concerns outside scope of practice.

Scope of practice: a fitness professional may not diagnose, prescribe, or provide medical or therapeutic treatment.

Professional liability insurance protects against claims of negligence; it is separate from the certification itself.

The PAR-Q+ and medical clearance process protect both client and trainer and should be documented before training.

Informed consent must explain exercise risks, benefits, and the client's right to stop at any time.

Confidentiality: client health information should be stored securely and shared only with the client's consent.

Continuing education units maintain certification and keep practice current with evidence-based guidelines.

Emergency action plan: know the location of the AED, first aid kit, and emergency contacts, and rehearse the response.

Ethical practice includes avoiding conflicts of interest and not guaranteeing specific results such as weight loss amounts.