NASM PES study guide
NASM PES · Work through your exam, one topic at a time.
The NASM Performance Enhancement Specialization (PES) is an advanced, self-paced online specialization for coaches who want to train athletes rather than general fitness clients. There are no required prerequisites, though NASM recommends an accredited fitness certification such as the NASM-CPT, a healthcare or wellness credential, or a related degree. The NASM PES study guide has 6 sections and about 2,049 words.
01Coaching and Sport Psychology
Sport psychology on the PES exam is applied: you must know which psychological variable to adjust and which coaching behavior fits a given athlete. Core concepts include intrinsic versus extrinsic motivation; self-determination theory's three needs (autonomy, competence, relatedness); self-efficacy and Bandura's sources (mastery experiences, vicarious experience, verbal persuasion, physiological state); goal setting with SMART criteria and the process/performance/outcome distinction; arousal theories (drive theory as linear, the inverted-U as moderate-optimal, and the Individual Zones of Optimal Functioning, which says the optimal arousal point differs by athlete and task); cognitive versus somatic anxiety; attentional focus (broad/narrow crossed with internal/external); imagery and self-talk; feedback types (knowledge of results versus knowledge of performance); reinforcement versus punishment; and the transtheoretical model from precontemplation through maintenance.
378 words, about 2 min02Introduction to Sport Science
Sport science is the "why" behind program design. Know the General Adaptation Syndrome (alarm, resistance, exhaustion) and how it justifies periodization; the SAID principle (Specific Adaptations to Imposed Demands); progressive overload and specificity.
336 words, about 2 min03Assessments, Testing, and Monitoring
Assessment literacy: validity (the test measures what it claims), reliability (repeatable results), and objectivity/inter-rater reliability. Screening precedes testing - PAR-Q+, medical and injury history, static posture, then movement screens (overhead squat, single-leg squat, pushing, pulling) to reveal compensations.
349 words, about 2 min04Components of the Integrated Training Model
The integrated training model combines flexibility (corrective, active, functional), cardiorespiratory training (stage training I-III), core training (core stabilization, core strength, core power), balance (stabilization, strength, power), plyometric training (stabilization, strength, power), speed/agility/quickness, and resistance training, each layered onto the OPT model's five phases. The organizing principle is progression: master stabilization before strength, and strength before power, while keeping all components in the program at once at the appropriate level.
321 words, about 2 min05Program Design
Program design is the deliberate manipulation of the nine acute variables: repetitions, sets, training intensity, repetition tempo, rest interval, training volume, training frequency, exercise selection, and exercise order. Tempo notation: three numbers are eccentric/isometric/concentric (e.g., 4/2/1); four numbers add a second isometric at the top.
326 words, about 2 min06Nutrition and Supplementation
Practical fueling for performance. Macronutrients: protein roughly 1.2-2.0 g/kg per day for training athletes, distributed across meals; carbohydrate as the primary fuel for high-intensity work, with intake scaled to training volume; fat supporting hormone function and long-duration work.
339 words, about 2 min