NASM GFI study plan

Define the five stages of the OPT model and state the acute variables (reps, sets, tempo, rest, intensity) for each stage from memory

List the primary muscles, joint actions, and common compensations for 15 foundational exercises including squat, hinge, push, pull, and lunge patterns

Explain the difference between the overhead squat, single-leg squat, and pushing/pulling assessments in terms of what each reveals about movement quality

Demonstrate and cue proper breathing and bracing for a loaded squat and deadlift in written cue form

Describe regression and progression options for each of the five foundational movement patterns and justify when to use each

Identify the correct spotting position and safety considerations for barbell bench press, back squat, and overhead press

Explain how to coach a client through a kettlebell swing, medicine ball throw, and plyometric box jump with attention to landing mechanics

Differentiate static stretching, active-isolated stretching, dynamic stretching, and self-myofascial techniques by when each belongs in a session

Build an 8-week OPT program for a deconditioned beginner that moves from stabilization to strength with correct acute variables

Apply the FITTE principle to cardiorespiratory programming and calculate target heart rate using both the straight percentage and HR reserve methods

Select appropriate flexibility and core exercises for each OPT stage and justify the choice against the stage's goal

Sequence a 60-minute session (warm-up, activation, resistance, cardiorespiratory, cool-down) that respects time constraints

Design a strength-phase program for a client with a known knee valgus compensation and explain each corrective choice

Administer and interpret the overhead squat, single-leg squat, and pushing/pulling assessments and record findings in a written summary

Interpret static posture from the four views (anterior, posterior, lateral) and link observed deviations to overactive and underactive muscles

Calculate BMI, waist-to-hip ratio, and estimated heart rate zones from sample client data and flag when each measure is misleading

Explain the sliding filament theory, muscle fiber types, and the force-velocity relationship in plain language a client would understand

Describe the three energy systems and identify which dominates during a 10-second sprint, a 2-minute interval, and a 45-minute steady session

Relate the stretch-shortening cycle and the phases of plyometric movement to exercise selection and rest intervals

Summarize the acute hormonal and cardiorespiratory responses to exercise and the chronic adaptations to resistance and aerobic training

Apply basic nutrition concepts: macronutrient roles, energy balance, hydration, and the limits of a fitness professional's scope of practice

Identify when to refer a client to a registered dietitian or physician and state the wording to use

Describe the stages of change model and match coaching strategies to a client in precontemplation versus action

Explain SMART goal setting and write three example goals that are genuinely measurable

List the primary motivators and barriers for common client populations and select two coaching techniques for each

Describe the GFI's professional responsibilities including scope of practice, liability insurance, certifications and continuing education, and ethical conduct

Explain how to conduct an initial consultation, build rapport, and set expectations for frequency, cost, and communication

Draft responses to three difficult client scenarios (missed sessions, unrealistic expectations, suspected disordered eating) that stay within scope

Complete two full-length timed practice exams and log every missed question by domain and error type

Re-teach the five weakest topics from memory in written form without notes

Review the OPT model, assessment protocols, and scope-of-practice rules in a single consolidated pass

Build a one-page pre-exam sheet of formulas, acute variables, and referral rules and rehearse it twice