NASM PES study plan
NASM PES · Give each week a clear focus.
8 weeks · About 6 hours per week
Coaching and Sport Psychology & Introduction to Sport Science
Define the three stages of motor learning and give one coaching strategy for each
Map the three energy systems to specific work-to-rest durations and sport examples
Contrast intrinsic and extrinsic motivation and describe how each shapes adherence
Explain the inverted-U relationship between arousal and performance and list three arousal-regulation techniques
Describe acute cardiovascular and respiratory responses to a single bout of exercise
Your checkpoint
One-page reference sheet linking energy systems to sport demands plus a 25-question self-quiz on Domains 1-2 scored at 80% or higher
Introduction to Sport Science & Assessments, Testing, and Monitoring
Explain how the endocrine system regulates fuel use and recovery during and after training
Identify the phases of the stretch-shortening cycle and their neuromuscular contributions
Administer and score the overhead squat, single-leg squat, and push-up assessments against published normative data
Interpret Y-balance and Davies test results to flag asymmetry or injury risk
Calculate body composition estimates and explain the limits of each method
Your checkpoint
Completed assessment packet for three fictional clients with scores, normative comparisons, and a written interpretation for each
Assessments, Testing, and Monitoring & Components of the Integrated Training Model
Assemble a full performance testing battery covering power, speed, agility, strength, and endurance with valid sequencing
Differentiate the stabilization, strength, and power phases of the OPT model by acute variables
Sequence plyometric progressions from stabilization through power levels
Design SAQ drills that map to specific movement deficits
Justify when to substitute a test based on client readiness and equipment limits
Your checkpoint
A four-week OPT-based training block with a matched pre/post testing battery and rationale for every exercise selection
Components of the Integrated Training Model & Coaching and Sport Psychology
Draft coaching cues that correct the five most common compensation patterns
Structure a feedback schedule that fits a client at the associative stage of learning
Integrate flexibility, core, balance, plyometric, SAQ, and resistance training into one session template
Distinguish when to regress versus progress a client within the OPT continuum
Review Domains 1-4 through spaced retrieval practice
Your checkpoint
Timed 50-question cumulative mock exam covering Domains 1-4 with a written error log and a score of 75% or higher
Program Design
Apply acute variable manipulation to build hypertrophy, strength, and power prescriptions
Construct a 12-week macrocycle with a mesocycle and microcycle breakdown for a team-sport athlete
Adjust programming for a client with a shoulder limitation without abandoning the OPT model
Explain periodization and the rationale for undulating versus linear progression
Your checkpoint
A complete 12-week periodized program including acute variables, progression rules, and a deload week justification
Nutrition and Supplementation
Calculate macronutrient and calorie targets for three athlete profiles with different goals
Explain hydration strategy, including fluid replacement and electrolyte considerations
Evaluate four common ergogenic supplements against the evidence and flag safety concerns
Identify the energy-system demands that link nutrient timing to training schedule
Your checkpoint
A supplement evaluation sheet rating four products as supported, insufficient evidence, or avoid, each with a one-sentence rationale
Program Design & Components of the Integrated Training Model
Integrate assessment results into a program design decision for two contrasting client cases
Modify a power-phase program for an athlete returning from a lower-body injury
Defend every exercise choice against a specific performance goal
Rehearse explaining program rationale in plain language for a client consultation
Your checkpoint
Two end-to-end case studies each containing assessment summary, program design, nutrition guidance, and a written rationale
Coaching and Sport Psychology & Introduction to Sport Science & Assessments, Testing, and Monitoring & Components of the Integrated Training Model & Program Design & Nutrition and Supplementation
Retake every domain quiz and re-drill only items missed twice or more
Complete two timed full-length practice exams under test-day conditions
Condense each domain into a single page of high-yield facts
Practice articulating the OPT model and assessment rationale aloud from memory
Your checkpoint
Full-length 100-question cumulative mock exam scored at 85% or higher with a finalized one-page summary per domain
Milestones
Week 4: Score 75% or higher on the 50-question cumulative mock covering Domains 1-4 and produce a written error log of every missed item
Week 6: Deliver the 12-week periodized program and the supplement evaluation sheet, and pass a 20-question quiz on Domain 6 at 80% or higher
Week 8: Score 85% or higher on the 100-question full-length mock and hold six completed one-page domain summaries