NASM GPTS cheat sheet

OPT model divides training into three levels (stabilization, strength, power) and five phases; each phase has distinct acute variables (reps, sets, tempo, rest, load).

Muscle spindle: stretch-sensitive proprioceptor in muscle belly; sudden stretch triggers stretch reflex and increased motor unit recruitment.

Golgi tendon organ: located at musculotendinous junction; senses tension and inhibits muscle contraction to prevent excessive force (autogenic inhibition).

Length-tension relationship: a muscle produces maximal force at resting length; over-shortened or over-lengthened sarcomeres reduce cross-bridge formation and force.

Force-velocity curve: concentric force decreases as velocity increases; eccentric contractions can produce greater force than isometric or concentric.

Type I fibers: slow-twitch, oxidative, fatigue-resistant, high capillary and mitochondrial density. Type II fibers: fast-twitch, glycolytic, high force, fatigue quickly.

Energy systems: ATP-PC (0-10 s, maximal intensity), glycolysis (10 s-2 min), oxidative (beyond ~2 min); intensity and duration determine dominant system.

Davis's law: soft tissue remodels along lines of mechanical stress; tendon and fascia adapt to loading direction and magnitude.

SAID principle: Specific Adaptation to Imposed Demands - the body adapts specifically to the type of stress applied (e.g., heavy loads favor strength, endurance work favors aerobic capacity).

Preparticipation screening uses the PAR-Q+; a positive response requires medical clearance before moderate-to-vigorous exercise.

Static posture assessment screens for five observable distortions: feet/ankles, knees, LPHC, shoulders, and head/neck.

Overhead squat assesses dynamic flexibility, core strength, and neuromuscular control; common compensations include arms falling forward, excessive forward lean, and feet turning out.

Single-leg squat assesses ankle, knee, and hip stability; knee valgus indicates hip adductor/internal rotation dominance or gluteus medius weakness.

Push-up test assesses upper-body muscular endurance; the feet-on-bench variation increases load and is used for higher-fit clients.

YMCA bench press and leg press tests estimate upper- and lower-body strength using a percentage-of-body-weight protocol.

Davies test measures agility and core/upper-extremity stabilization; 3 repetitions are performed each side with hands on tape marks.

Cardiorespiratory assessments: YMCA 3-minute step test (recovery heart rate), Rockport walk test (estimated VO2max), and VT1/VT2 talk tests for submaximal intensity zones.

Ankle dorsiflexion is assessed with the weight-bearing lunge test; limited dorsiflexion (< ~10 cm / 4 in knee-to-wall) is associated with squat and landing compensations.

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

Stabilization (Phase 1): 12-20 reps, 1-3 sets, 4/2/1 tempo, 0-90 s rest, low intensity (50-70% 1RM).

Strength endurance (Phase 2): 8-12 reps, 2-4 sets, 2/0/2 tempo, 0-60 s rest, 65-75% 1RM.

Hypertrophy (Phase 3): 6-12 reps, 3-5 sets, 2/0/2 tempo, 0-60 s rest, 75-85% 1RM.

Maximal strength (Phase 4): 1-5 reps, 4-6 sets, 2/0/2 or 1/0/1 tempo, 3-5 min rest, 85-100% 1RM.

Power (Phase 5): 1-10 reps, 3-5 sets, explosive tempo (X/X/X), 3-5 min rest, 30-45% 1RM or body weight.

Progressive overload is applied by increasing volume, intensity, or frequency; the OPT model progresses through stabilization, strength, and power, with a 4-week mesocycle per phase.

Warm-up: general warm-up (5-10 min low-intensity cardio) followed by dynamic stretching and specific warm-up; static stretching before power activities can reduce force output.

Five kinetic chain checkpoints: feet/ankles, knees, LPHC (pelvis/lumbar spine), shoulders, and head/neck.

Squat: feet shoulder-width, knees tracking over second and third toes, neutral spine, weight through the entire foot; avoid knee valgus and excessive forward lean.

Deadlift: hips hinge back, bar close to shins, neutral spine, shoulders over or slightly in front of the bar; knees and hips extend together.

Overhead press: core braced, ribs down, no lumbar hyperextension; press bar over the head with elbows extending in line with the wrists.

Plyometric phases: eccentric (loading), amortization (transition), concentric (unloading); the amortization phase should be short to maximize power output.

Plyometrics require adequate strength base and landing mechanics; perform on non-fatigued clients and avoid on concrete or unstable surfaces.

SAQ drills progress from simple to complex, from slow to fast, and from predictable to unpredictable; adequate recovery between drills preserves quality.

Resistance training spotting: spot at the wrists for dumbbell exercises, at the forearms or bar for barbell exercises; do not spot exercises such as power exercises where the lifter must safely drop the bar.

Stages of change (Prochaska): precontemplation, contemplation, preparation, action, maintenance; interventions differ by stage.

Precontemplation: no intention to change within 6 months; use consciousness-raising and validate the client's autonomy rather than prescribing exercise.

Contemplation: intention within 6 months; explore pros and cons (decisional balance) and build self-efficacy.

Preparation: intention within 30 days; help set specific goals and an action plan. Action: changed behavior within 6 months; provide reinforcement and relapse-prevention strategies.

SMART goals: specific, measurable, attainable, realistic, timely; outcome goals (e.g., weight loss) should be paired with process goals (e.g., sessions per week).

Self-determination theory: autonomy, competence, and relatedness support intrinsic motivation; controlling language reduces adherence.

Transtheoretical model is paired with processes of change, self-efficacy, and decisional balance; relapse is a normal stage, not failure.

Active listening techniques: open-ended questions, reflective statements, summarizing, and affirmations; avoid advice-giving before exploring the client's perspective.

Scope of practice: a personal trainer may design and instruct exercise programs and provide general health education, but may not diagnose, treat, or prescribe diets or rehabilitation.

Referral protocol: refer clients with signs or symptoms suggestive of cardiovascular, metabolic, or musculoskeletal disease to a qualified healthcare provider.

Informed consent, health history, and PAR-Q+ documentation should be completed and retained before training begins.

Professional liability insurance and current CPR/AED certification are standard requirements for practice.

NASM Code of Professional Conduct: maintain confidentiality, avoid conflicts of interest, and represent credentials accurately.

Continuing education units (CEUs) must be completed within the certification cycle to maintain the credential; requirements are set by the certifying body.

Client records and health information are confidential; disclose only with written consent or as required by law.

Business and legal considerations: contracts should specify services, fees, cancellation policies, and liability waivers; waivers do not eliminate negligence liability.