NASM CPT Exam Preparation

Introduction

• Presenter: Jeff from Sort of Healthier
• Mission: Help you pass the NASM CPT exam
• Simplifying complex concepts for better understanding
• Resources: Free downloadable study guide available

Steps to Pass the NASM CPT Exam

1. Review the NASM Book

   • Skim certain chapters for key concepts
   • Read some chapters more thoroughly and multiple times
   • Complete quizzes provided in the online textbook

2. Watch Videos

   • Part 1 and Part 2 videos (available soon)
   • These videos cover essential knowledge to pass the exam

3. Practice Questions

   • Use the Fitness Pocket Prep application
   • Over a thousand practice questions available
   • Additional trivia study quiz videos coming soon

OPT (Optimum Performance Training) Model

• Phases of the OPT Model
  1. Stabilization Endurance
  2. Strength Endurance
  3. Muscular Development
  4. Maximal Strength
  5. Power
• Levels of the OPT Model
  • Stabilization Level: Stabilization Endurance
  • Strength Level: Three different strength phases
  • Power Level: Power phase

Phase Descriptions

• Stabilization Endurance

  • Focus: Proper movement patterns, muscle imbalances correction
  • Sets/Reps: 1-3 sets, 12-20 reps
  • Intensity: 50-70% of one rep max
  • Tempo: 4-2-1-1
  • Rest: 0-90 seconds
  • Includes self-myofascial release (SMR) and static stretching

• Strength Endurance

  • Supersets: Strength move followed by a stabilization move
  • Sets/Reps: 2-4 sets, 8-12 reps
  • Intensity: 75-80%
  • Tempo: 2-0-2
  • Rest: 0-60 seconds

• Muscular Development

  • Sets/Reps: 3-6 sets for resistance, 6-12 reps
  • Intensity: 75-80%
  • Tempo: 202
  • Rest: 0-3 minutes for resistance training

• Maximal Strength

  • Advanced phase, optional
  • Sets/Reps: 4-6 sets, 1-5 reps
  • Intensity: 85-100%
  • Rest: 2-4 minutes for resistance training

• Power

  • Supersetting: Strength-focused move with power-focused move
  • Sets/Reps: 3-5 sets, 1-5 reps for strength, 8-10 for power
  • Emphasis on explosive speed and force
  • Rest: 1-2 minutes between pairs, 3-5 minutes between circuits

Study Tips

• Memorize key bits of the OPT model (e.g., tempos, rep ranges)
• Understand patterns for answering multiple-choice questions

Exercise Guidelines and Concepts

• SMART Goals: Specific, Measurable, Attainable, Realistic, Timely
• Active Listening Components: Questions, Reflecting, Summarizing
• Planes of Motion: Transverse, Frontal, Sagittal
• Muscle Contractions: Isometric, Concentric, Eccentric
• Agonists and Antagonists: Prime movers and opposing muscles
• Energy Systems: Creatine phosphate, anaerobic glycolysis, aerobic glycolysis

Important Knowledge Areas

• General Aerobic Activity Recommendations: 150 minutes moderate or 75 minutes vigorous weekly
• Periodization: Linear and undulating
• Common Anatomy Terms: Superior, Inferior, Anterior, Posterior, Medial, Lateral, Proximal, Distal
• Motivation Types: Intrinsic and Extrinsic
• Cognitive Strategies: Positive self-talk, psyching up, imagery
• Commonly Tested Concepts
  • Overtraining
  • NASM's focus on active listening and cognitive strategies
  • Pre-participation questionnaires like PARQ+

Additional Resources

• Additional videos for bone and muscle anatomy
• Stages of learning and their application to training

Final Tips

• The exam consists of 120 multiple-choice questions, requiring a minimum of 70% to pass
• Watching study videos and taking practice quizzes are key to success
• Engage with the provided resources and support channels for questions

Follow-Up: Watch the Part 2 video for more in-depth study and preparation.

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Disclaimer: These notes are based on a study resource for the NASM CPT exam and should be used as a supplementary study tool.