NASM Seventh Edition Study Guide

Introduction

Chapter 1: Modern state of health and fitness
- Statistics on global health (obesity, preventable diseases)
- Concepts: BMI, common conditions
- Role: Allied health care continuum
- Importance: Building networks with medical professionals
- Flashcards recommended for terms
Chapter 2: Personal training profession
- Different employment settings
- Understanding SWOT analysis, 4 Ps of marketing
- CEU requirements (Continuing Education Units)

Chapters pivotal for long-term coaching success
Chapter 3: Psychology of exercise
- Motivation Types: Intrinsic vs. Extrinsic
- Goal Setting: Process vs. Outcome goals
- Social Support: Table 3-2
Chapter 4: Behavioral Coaching
- Techniques: Trans-theoretical model, SMART goals
- Behavioral strategies: Enhancing self-efficacy, planning, monitoring
- Emphasis on initial client sessions for better goal setting and understanding

Chapter 5: Nervous & Musculoskeletal Systems
- Human Movement System (Integration: nervous, muscular, skeletal systems)
- Terminology: CNS, PNS, somatic and autonomic systems
- Functions: Sensory, Integrative, Motor
- Key Concepts: Muscle spindles, Golgi tendon organs, proprioception
Chapter 6: Cardiovascular, Endocrine, and Digestive Systems
- Cardiovascular: Heart functions, oxygenated vs. deoxygenated blood
- Endocrine: Key hormones (insulin, glucagon, GH, testosterone, cortisol)
- Digestive: Knowledge not prioritized
Chapter 7: Human Movement Science
- Terminology: Anatomical terms (flexion, extension), planes of motion (sagittal, frontal, transverse)
- Muscle Contraction Types: Isometric, eccentric, concentric
- Muscle Roles: Agonist, antagonist, synergist, stabilizer
- Force: Force couple and velocity
Chapter 8: Exercise Metabolism and Bioenergetics
- Energy Systems: ATP-PC, glycolytic, oxidative
- Macronutrients: Roles of proteins, carbs, fats
- Review: Table 8-1
Chapter 9: Nutrition
- Basics of macronutrients
- Scope of Practice
- CEU nutrition resources recommended
Chapter 10: Supplementation
- Basic familiarity with supplements discussed in the chapter

Chapter 11: Purpose and Conduct of Assessments
- Liability: PAR-Q, contraindications, importance of documentation
- Methods: Circumference measurements, skinfold caliper
Chapter 12: Movement and Performance Assessments
- Postural Assessment: Static and dynamic, overhead squat
- Syndromes: Upper and lower crossed, pronation distortion (planus)
- Push/Pull Assessments: Included but less emphasized

Chapter 13: Integrated Training Model Introduction
- Understand OPT model and acute variables
Chapter 14: Flexibility
- Techniques: Myofascial release, static, active, dynamic stretching
- Terms: Reciprocal inhibition, synergistic dominance
Chapter 15: Cardiorespiratory Training
- Training Zones: Zone 1, 2, 3 progression
- Methods: RPE, heart rate
- Table 15-1
Chapter 16: Core Training
- Systems: Local vs. Global
- Progressions: Level 1, 2, 3
Chapter 17: Balance Training
- Concepts: Center of gravity, base of support
- Types: Static, semi-dynamic, dynamic
- Review: Table 17-4
Chapter 18: Plyometric Training
- Phases: Eccentric, amortization, concentric
- Guidelines: Table 18-2
Chapter 19: Speed, Agility, and Quickness (SAQ)
- Definitions: Speed, agility, quickness
- Review: Table 19-3
Chapter 20: Resistance Training
- Terms: General Adaptation Syndrome (GAS), SAID Principle
- Progressions and examples: Pages 636-671

Chapter 21: OPT Model Programming
- Templates: Programming principles, variable ranges
- Periodization: Linear vs. undulating
- Review: Pages 688-711
Chapter 22: Training Modalities and Equipment
- Tools: Weights, bands, kettlebells, TRX
- Risk to reward ratio
Chapter 23: Special Populations
- Conditions: Understand modifications for pregnant women, elderly, etc.
- Emphasis: Start slow, gradual progression, thorough customization