NASM-MMACS study plan

Define the sagittal, frontal, and transverse planes and give one joint action produced in each plane, listing at least three examples per plane

Explain the sliding filament theory and the roles of actin, myosin, troponin, and tropomyosin in muscle contraction without notes

Label the four subsystems of the OPT model and state the acute variables (sets, reps, intensity, tempo, rest) for each phase of the stabilization level

Describe the stretch-shortening cycle and identify the eccentric, amortization, and concentric phases in three common drills

Summarize how the nervous system recruits motor units and distinguish type I from type II muscle fiber characteristics

Explain the difference between the cardiorespiratory and bioenergetic systems, naming the ATP-PC, glycolysis, and oxidative pathways and their approximate duration limits

Describe how the endocrine system influences metabolism and tissue repair, naming at least four hormones and their exercise-related roles

Identify the anatomical structures of the core (inner and outer unit) and explain their stabilization and movement functions

Compare static, active, and dynamic stretching and state when each is appropriate within a session

Explain the principle of specificity, progressive overload, and the general adaptation syndrome as they apply to program design

Conduct a structured preparticipation health screening and list the key items captured on a PAR-Q style form

Perform and record the overhead squat assessment, noting at least five common compensations and their likely causes

Administer a static posture assessment and document five postural deviations with the associated tight and weak musculature

Calculate body mass index and waist-to-hip ratio and interpret the results against standard risk thresholds

Explain when and why to refer a client to a healthcare professional based on assessment findings

Perform and record the pushing, pulling, and pressing assessments, identifying compensations and their probable muscle imbalances

Administer the single-leg squat, bench, and shoulder mobility assessments and interpret results for program implications

Execute the Shark Skill and Davies tests and describe how each measures dynamic balance or agility

Interpret cardiorespiratory assessment results (YMCA bike test or 3-minute step test) and derive a target heart rate zone

Synthesize multiple assessment findings into a prioritized list of corrective priorities for two different client profiles

Design a 12-week OPT progression for a deconditioned beginner, moving through stabilization, strength, and power phases with correct acute variables

Apply the flexibility continuum by selecting static, active, and dynamic techniques appropriate to each OPT phase

Build a core-training progression that moves from stabilization to strength to power exercises across phases

Write a cardiorespiratory program using zone-based intensity and interval design that matches a stated client goal

Justify exercise selection order and rest intervals using the acute variables and training principles

Design a balance-training progression from static to dynamic to reactive exercises and place it correctly within a session

Design a plyometric progression from stabilization to power levels and state the landing mechanics criteria for progression

Write a resistance-training program that applies tempo and rest-period manipulation to achieve a stated adaptation

Demonstrate and cue five foundational exercises with correct form, spotting position, and safety considerations

Explain the rationale for exercise sequencing and regression/progression decisions for a client with a shoulder limitation

Demonstrate and cue at least ten resistance exercises across the OPT phases, naming the joints, muscles, and plane of motion for each

Identify and correct five common technique faults in squatting, lunging, and pressing movements during a live or recorded practice set

Explain spotting requirements and safety procedures for free-weight and machine exercises, including when a spotter is required

Apply the OPT acute variables to modify intensity and volume in real time during a simulated coaching session

Deliver clear, concise coaching cues and corrections within a timed practice session

Complete a full-length timed practice exam and score it by domain to identify remaining weak areas

Review all missed items and write a corrected explanation for each one in your own words

Rehearse the corrective exercise continuum and OPT model acute variables until recall is automatic

Consolidate assessment and program-design notes into a single review document for final revision

Simulate a client consultation that integrates screening, assessment, program design, and exercise instruction into one continuous flow