NASM Exam Review Highlights

Overview

This lecture is a comprehensive review designed to help students pass the NASM Certified Personal Trainer (CPT) exam, focusing especially on the Optimum Performance Training (OPT) model, program design, anatomy, and exam strategies.

Study and Exam Strategies

• Skim some NASM book chapters, take light notes; read others in-depth and take detailed notes.
• Complete all chapter quizzes and review videos multiple times.
• Use the Fitness Pocket Prep app for extra practice questions.
• Repeat practice with trivia study quizzes for deeper understanding.
• Know that the exam is 120 multiple choice questions; a passing score is 70% or higher.

OPT Model Overview

• OPT model has 5 phases: Stabilization Endurance, Strength Endurance, Muscular Development, Maximal Strength, Power.
• Three levels: Stabilization (phase 1), Strength (phases 2-4), Power (phase 5).
• Each phase has specific set/reps, intensity, tempo, rest, and stretching protocols.

Key OPT Model Details

• Phase 1 (Stabilization Endurance): 1-3 sets, 12-20 reps, 50-70% intensity, 4211 tempo, 0-90s rest, static stretching.
• Phase 2 (Strength Endurance): Superset strength and stabilization, 2-4 sets, 8-12 reps, 75-80% intensity, 202 tempo.
• Phase 3 (Muscular Development): 3-6 sets, 6-12 reps, similar tempo/intensity to Phase 2, active stretching.
• Phase 4 (Maximal Strength): 4-6 sets, 1-5 reps, 85-100% intensity, explosive tempo, longer rest.
• Phase 5 (Power): Superset heavy strength (1-5 reps) with explosive power moves (8-10 reps), 3-5 sets, dynamic stretching.

Exercise Progressions & Movement

• Balance, core, plyometric, and SAQ exercises progress in challenge across phases.
• Planes of motion: sagittal (forward/backward), frontal (side to side), transverse (rotation).
• Key anatomical terms: superior, inferior, anterior, posterior, medial, lateral, proximal, distal.

Program Design & Periodization

• FITTE-VP: Frequency, Intensity, Time, Type, Enjoyment, Volume, Progression.
• Standard cardio: 150min moderate/75min vigorous cardio per week.
• Periodization types: linear (gradual intensity increase, reps down), undulating (variable intensity).
• Microcycle (~1 week), mesocycle (~4-6 weeks), macrocycle (~1 year).

Goal Setting & Client Interaction

• SMART goals: Specific, Measurable, Attainable, Realistic, Timely.
• Process goals = short-term; outcome goals = long-term.
• Use active listening: open-ended questions, reflecting, summarizing, affirming, permission.

Muscle Function & Movement Science

• Agonist = prime mover; antagonist = opposes agonist; synergist = assists.
• Isometric = no change in muscle length; concentric = shortening; eccentric = lengthening.
• GTOs (Golgi tendon organs): sense tension at muscle-tendon junction.
• Muscle spindles: sense stretch in parallel with muscle fibers.
• Reciprocal inhibition: opposing muscle relaxes for movement.

Special Populations & Training Adaptations

• Kids: 60min moderate activity most days; weight train 2-3 days/week, 1-2 sets, 8-12 reps.
• Older adults: 3-5 days/week cardio, 1-3 sets, 8-20 reps, 40-80% intensity.
• Avoid Valsalva maneuver in all clients, especially elderly.

Key Terms & Definitions

• OPT Model — a five-phase training program used in NASM.
• Agonist — primary muscle responsible for movement.
• Antagonist — muscle that opposes the agonist.
• Synergist — muscle aiding the prime mover.
• Isometric — muscle contracts without changing length.
• Concentric — muscle shortens during contraction.
• Eccentric — muscle lengthens during contraction.
• Periodization — systematic training variation to improve performance.
• GTO (Golgi Tendon Organ) — detects changes in muscle tension.
• Muscle Spindle — detects changes in muscle length.
• SMR (Self-Myofascial Release) — self-administered soft tissue therapy.
• SMART Goals — criteria to set effective goals: Specific, Measurable, Attainable, Realistic, Timely.

Action Items / Next Steps

• Skim and read indicated NASM textbook chapters; take notes.
• Complete all online quizzes and review both parts of the video guide.
• Practice with the Fitness Pocket Prep app and trivia quizzes.
• Memorize OPT model phases, planes of motion, and key muscle functions.
• Review tables and diagrams in the NASM textbook for visuals.
• Continue to part two of the review for more advanced concepts.