NASM-GFS study plan
NASM-GFS · Give each week a clear focus.
8 weeks · About 6 hours per week
Basic and Applied Sciences
Define the three planes of motion and classify 15 common gym exercises into them from memory
Explain the stretch-shortening cycle and identify its three phases in a jump and a squat
List the primary muscles, joints, and movement patterns for the squat, hinge, push, pull, and lunge
Distinguish between the nervous, muscular, and skeletal systems' roles in producing force
Your checkpoint
A one-page reference sheet mapping 20 exercises to plane of motion, prime movers, and joint actions, self-quizzed to 90% accuracy
Basic and Applied Sciences
Compare acute variables (sets, reps, tempo, rest, load) and state how each shifts the training response
Describe the OPT model's five phases and the physiological adaptation each targets
Explain the principle of specificity, progressive overload, and the general adaptation syndrome
Identify energy system contributions for a 10-second sprint, a 60-second set, and a 20-minute steady effort
Your checkpoint
A completed OPT model table (5 phases x acute variables) plus a 10-question self-test scoring 8/10 or higher
Assessment
Outline the components of a pre-participation health screening and when to refer out
Practice the overhead squat assessment and list five common compensations with their likely causes
Interpret a static posture observation for upper and lower extremity deviations
Explain how to use a movement screen result to select corrective versus strength work
Your checkpoint
A written assessment protocol checklist covering screening, static posture, overhead squat, and a corrective-exercise decision rule
Assessment & Program Design
Perform and document a full client intake including PAR-Q-style screening, goals, and lifestyle factors
Translate assessment findings into two prioritized training goals
Draft a 4-week beginner program using OPT Phase 1 acute variables
Justify each exercise choice by linking it to a specific assessment finding
Your checkpoint
A mock client case file: intake notes, assessment summary, and a 4-week Phase 1 program with rationale for every exercise
Program Design
Progress a program from Phase 1 through Phase 2 and 3, adjusting volume and intensity appropriately
Apply the OPT model's flexibility continuum across the phases
Design a warm-up and cool-down that fits the phase and session goal
Build a 2-week sample for a client with a stated goal of fat loss versus one focused on strength
Your checkpoint
Two contrasting 2-week program templates (fat loss vs. strength) with phase-appropriate acute variables annotated
Exercise Technique and Training Instruction
Cue and demonstrate the five foundational movements with safe setup and spotting
Identify and correct 10 common technique faults (e.g., knee valgus, lumbar rounding, forward head)
Describe the purpose and safe execution of plyometric and balance exercises
Explain regressions and progressions for a client who cannot perform a given exercise safely
Your checkpoint
A technique-fault log: 10 faults, the cue or correction for each, and the regression used, self-checked against a written standard
Exercise Technique and Training Instruction & Program Design
Teach a full 45-minute session end to end, including warm-up, main work, and cool-down
Demonstrate cueing, tempo control, and rest interval management within the session
Adjust the session live based on simulated client fatigue or form breakdown
Integrate resistance, cardiorespiratory, and flexibility training within a single session
Your checkpoint
A recorded or peer-observed 45-minute mock training session with a self-evaluation against a 10-point coaching rubric
Basic and Applied Sciences & Assessment & Program Design & Exercise Technique and Training Instruction
Review all four domains using spaced self-testing, targeting weak areas identified in weeks 1-7
Re-derive the OPT model, assessment protocol, and technique corrections from memory
Complete two timed full-length practice sets under exam conditions
Analyze missed items by domain and close the top three gaps with targeted review
Your checkpoint
A domain-by-domain score report from two timed practice sets with a written remediation plan for any domain below 80%
Milestones
Week 2: Score 8/10 or higher on an unassisted OPT model and acute-variables self-test
Week 4: Complete a mock client case file that links every assessment finding to a program choice
Week 6: Correctly identify and cue at least 8 of 10 technique faults without notes
Week 8: Average 80% or higher across two timed full-length practice sets, with no domain below 70%