Preparing
for the
NASM
Certified
Personal
Trainer Exam
1
NASM CPT 4 PREP
INTRODUCTION
Welcome to the National Academy of Sports Medicine’s
Essentials of Personal Fitness Training home-study
course. At NASM, our mission is to revolutionize the
health and fitness industry by providing education,
solutions, and tools that produce remarkable results.
We aim to give health and fitness professionals an
integrated approach to health, allowing them to guide
others toward healthier lifestyles. Our educational
continuum employs an easy-to-use, systematic
approach in order to apply scientific and clinically
accepted concepts.
Study Tips
The most important characteristic for students to possess
is a deep and passionate desire to learn. That said, the
following tips should help you maximize the time spent on
the course materials. This is not an exhaustive list.
NOTE: Although use of the Essentials of Personal
Fitness Training textbook and home-study course
materials are not a requirement for certification exam
eligibility, the purpose of this manual is to maximize
your learning experience if you are using those reference
materials to prepare for the exam. Use of the information
in this manual does not guarantee an individual will
pass the NASM-CPT exam.
EXAM BREAKDOWN
Performance Domain
# Questions
Details of NASM-CPT Examination
Basic and Applied Sciences
15
2 hours
Assessment
15
Time given to complete
exam
Exercise Technique and Training Instruction
20
70, scaled score
Program Design
20
Score required to pass
exam
Nutrition
12
Format of exam questions
Multiple choice
Client Relations and Behavioral Coaching
10
Location of exam
PSI/LaserGrade testing
facilities
Professional Development, Practice and
Responsibility
8
Research Questions*
20
18 years of age
Total Exam Questions
120
NASM exam enrollment paid in full
Eligibility Requirements
*Research questions are questions undergoing analysis to determine
if they can be used for future exams. Research questions do not count
against the candidate’s score. The candidate will not be advised as to which
questions are research questions. Research questions are an important
part of developing fair and statistically valid examinations.
Copyright © 2012
National Academy of Sports Medicine
Printed in the United States of America
All rights reserved. Except for use in a review, the reproduction or utilization of
this work in any form or any electronic, mechanical or other means, now known or
hereafter invented, including xerography, photocopying and recording, and in any
information-retrieval system is forbidden without the written permission of the
National Academy of Sports Medicine.
Current CPR and AED certification
Distributed by:
National Academy of Sports Medicine
1750 E. Northrop Blvd. Suite 200
Chandler, AZ 85286
800.460.NASM
Facsimile: 480.656.3276
http: //www.nasm.org
Author: Rachael D’Angelo MS, NASM CPT CES PES
2
NASM CPT 4 PREP
CPT STUDY GUIDE
The Certification Candidate Handbook
(located in your eLearning center under CPT4 Online)
⦁⦁
⦁⦁
Be sure to read all the sections, especially the
Code of Professional Conduct, as there will be
test questions on this. You may see something
like, “For how long should a personal trainer
keep client records?” The correct answer is
4 years.
The Certification Candidate Handbook also
contains important information on how the test
was developed and other relevant information.
Chapter 1: Introduction to Integrated
Training
⦁⦁
Be familiar with all definitions throughout the
chapter
⦁⦁
Optimum Performance Training™ Model
$$
Phase 1: Stabilization Endurance Training
$$
Phase 2: Strength Endurance Training
$$
Phase 3: Hypertrophy Training
$$
Phase 4: Maximal Strength Training
$$
Phase 5: Power Training
Chapter 2: Basic Exercise Science
⦁⦁
Be familiar with all definitions throughout the
chapter
⦁⦁
Figure 2.34 Structure of the Skeletal Muscle
⦁⦁
Figure 2.38 Endocrine Organs
⦁⦁
Table 2.5 Muscle Fiber Types
⦁⦁
Table 2.6 Muscle as Movers
Chapter 3: The Cardiorespiratory System
⦁⦁
Figure 3.3 Atria and Ventricles
$$
Understand the functions of the right/left
atrium and the right/left ventricles
⦁⦁
Table 3.1 Support Mechanisms of Blood
⦁⦁
Table 3.2 Structures of the Respiratory Pump
Chapter 4: Exercise Metabolism and
Bioenergetics
⦁⦁
Be familiar with all definitions throughout the
chapter
⦁⦁
Differentiate between aerobic and anaerobic
metabolism
$$
ATP-PC
$$
Glycolysis
$$
Oxidative
3
NASM CPT 4 PREP
Chapter 5: Human Movement Science
⦁⦁
Be familiar with all definitions throughout the
chapter
⦁⦁
Figure 5.3 Planes of Motion
⦁⦁
Table 5.1 Examples of Planes, Motions, and
Axes (below are some helpful hints)
$$
$$
Figure 5.7 Scapular Movements
⦁⦁
Table 5.2 Muscle Actions
Frontal Plane
◾◾
NOT front-to-back movements
◾◾
Side-to-side movements
◾◾
Exercises involving abduction and/or
adduction of the limbs
◾◾
Examples: side lunge, lateral dumbbell
raise, ice skater
◾◾
Imagine walls in front and in back of
you. The ONLY movement this would
allow is along that plane: sideways
movements.
Sagittal Plane
$$
Isotonic
$$
Eccentric
$$
Concentric
$$
Isometric
$$
Isokinetic
⦁⦁
Table 5.3 Common Force Couples
⦁⦁
Figure 5.15 Levers
Chapter 6: Fitness Assessment
⦁⦁
This is going to be a very important chapter to
know, as a lot of test questions will be taken
from this chapter.
⦁⦁
Table 6.1 Guidelines for Health and Fitness
Professionals
⦁⦁
Figure 6.1 Components of a fitness assessment
⦁⦁
Figure 6.2 Sample Physical Activity Readiness
Questionnaire (PAR-Q)
◾◾
Forward and backward movements
◾◾
Movements involving pushing and/or
pulling
⦁⦁
Figure 6.3 Sample Questions: Client
Occupation
◾◾
Movements involving flexion and/or
extension at joints
⦁⦁
Figure 6.4 Sample Questions: Client Lifestyle
⦁⦁
Figure 6.5 Sample Questions: Client Medical
History
⦁⦁
Table 6.2 Common Medications by
Classification
⦁⦁
Table 6.3 Effects of Medication on Heart Rate
and Blood Pressure
⦁⦁
Heart Rate and Blood Pressure Assessments
(pages 109-112)
◾◾
◾◾
$$
⦁⦁
Examples: bicep curl, front lunge,
bench press, rows
Imagine walls on your right and left
sides. The ONLY movement this would
allow is along that plane: front-andback movements.
Transverse Plane
◾◾
Rotational movements
⦁⦁
Table 6.4 Target Heart Rate Training Zones
◾◾
Diagonal movements
⦁⦁
◾◾
Examples: rotation, wood-chop throw,
medicine ball rotation chest pass
Max Heart Rate Formula (straight percentage
method)
⦁⦁
Body Composition Assessments
⦁⦁
Figure 5.4 Flexion/Extension Movements
⦁⦁
Circumference Measurements
⦁⦁
Figure 5.5 Adduction and Abduction
Movements
⦁⦁
Body Mass Index
⦁⦁
Figure 5.6 Rotational Movements
YMCA 3-Minute Step Test
⦁⦁
⦁⦁
Rockport Walk Test
4
NASM CPT 4 PREP
⦁⦁
Table 6.9 Pronation Distortion Syndrome
Summary
⦁⦁
Table 6.10 Lower Crossed Syndrome Summary
⦁⦁
Table 6.11 Upper Crossed Syndrome Summary
⦁⦁
Table 6.12 Checkpoints for Overhead Squat
Assessment (very important)
⦁⦁
Table 6.13 Checkpoints for Single-Leg Squat
Assessment
⦁⦁
Table 6.14 Checkpoints for Pushing Assessment
⦁⦁
Table 6.15 Checkpoints for Pulling Assessment
Chapter 7 Flexibility Training Concepts:
⦁⦁
Be familiar with all definitions throughout the
chapter
⦁⦁
Figure 7.10 Integrated Flexibility Continuum
⦁⦁
Table 7.2 Examples of Stretching Within the
Flexibility Continuum
⦁⦁
Myofascial Release (pages 162-165)
⦁⦁
Table 7.3 Static Stretching Summary
⦁⦁
Table 7.4 Active-Isolated Stretching Summary
⦁⦁
Table 7.5 Dynamic Stretching Summary
⦁⦁
Table 7.6 Compensations, Muscle Imbalances,
and Corrective Strategies
⦁⦁
Review Appendix A (pages 529-533)
⦁⦁
Mechanoreceptors: Golgi tendon organ (GTO)
and muscle spindle fibers
MECHANORECEPTORS
GTO
Muscle Spindle Fibers
Senses muscle tension
Senses muscle lengthening
Relaxes the muscle in
response
Contracts the muscle in
response
Normal reaction to avoid
injury
Normal reaction to avoid
injury
⦁⦁
There is a lot of useful information page 183
of the NASM Essentials of Personal Fitness
Training 4th edition textbook, and it will take
some time to remember all of that information.
There are various strategies you can try as
you attempt to retain that information. One is
to make your studying interactive by asking
friends and family members to volunteer for
the overhead squat assessment, and practice
trying to locate compensations. Another way
to learn the probable overactive and probable
underactive muscles is by creating flash cards.
⦁⦁
You can also look at each overactive muscle and
refer to Appendix D (pages 575-596). Look at
each muscle’s isolated function. Some muscles
will overdo their isolated function. Other
muscles tend to be victims of association. This
means that they may become synergistically
dominant because a muscle nearby becomes
underactive/lengthened/weak.
⦁⦁
In addition, by having a general idea of what
each muscle’s isolated function is, you will be
able to figure out exercises that directly work
those muscles.
⦁⦁
Think of muscles in terms of antagonistic (one
is an agonist while the other is an antagonist)
actions. When an agonist contracts, the
antagonist will relax. Also keep in mind that
several muscles may have similar actions, and
that the exact movement of a bone will be the
result of a coordinated effort involving many
muscles (force couples). Muscles function in
integrated groups to allow for neuromuscular
control during movement. A muscle’s integrated
muscle function is the action it naturally tends
to perform when it works in conjunction with
other muscles. By isolating each muscle on the
other hand, and tracing them from their point
of origin to their insertion, one can gain a better
understanding of that muscle’s main function. A
muscle’s isolated function is what that individual
muscle is meant to do, alone and isolated from all
other muscles.
5
NASM CPT 4 PREP
⦁⦁
An advanced knowledge in anatomy is required
to identify muscle functions such as agonists,
antagonists, synergists, and stabilizers. For
example, most stabilizers are proximal to the
joint, they stabilize, but it is dependent on the
movement that is occurring. Stabilizers are
generally smaller in size, made up of type I
muscle fibers (slow twitch), and they are prone
to weakness.
$$
$$
Some examples of stabilizers include the
rotator cuff, which stabilizes the shoulder
complex; intrinsic core stabilizers, including
multifidis, transverse abdominis, pelvic
floor muscles, and internal oblique, which
stabilize the pelvis and spine; and VMO and
popliteus, which stabilize the knee.
For the exam, you only need an
understanding of this concept to the degree
the textbook discusses. If you want to
learn more, then the CES does a good job
explaining these concepts in more detail.
⦁⦁
It is your responsibility to learn how to
categorize, progress, and regress body position
while performing core exercises.
⦁⦁
The OPT model is divided into three levels of
training, and each level contains specific phases
of training that systematically advance the client
in a safe and progressive manner. Exercises can be
categorized by adaptation and by type of exercise:
$$
OPT Level (adaptation): Stabilization,
Strength, or Power
$$
Be familiar with all exercises listed, as well
as how to regress and progress the exercises
⦁⦁
Table 9.3 Core Training Program Design
⦁⦁
Review Appendix A (pages 533-535)
Chapter 10: Balance Training Concepts:
⦁⦁
Memory Jogger (page 236)
⦁⦁
Figure 10.2 Effects of Joint Dysfunction
⦁⦁
Table 10.1 Balance Training Parameters
⦁⦁
OPT Level (adaptation): Stabilization, Strength,
or Power
Chapter 8: Cardiorespiratory Fitness
Training
$$
Be familiar with all exercises listed, as well
as how to regress and progress the exercises
Be familiar with all definitions throughout the
chapter
⦁⦁
Table 10.2 Balance Training Program Design
⦁⦁
General vs. Specific Warm-Up
⦁⦁
Review Appendix A (pages 535-537)
⦁⦁
Cool-Down Phase
⦁⦁
Figure 8.1 The FITTE Factors
⦁⦁
Table 8.9 Training Zones
⦁⦁
Circuit Training
⦁⦁
Chapter 9: Core Training Concepts
Chapter 11: Plyometric Training Concepts
⦁⦁
Be familiar with all definitions throughout the
chapter
⦁⦁
Integrated Performance Paradigm
⦁⦁
Phases of Plyometric Exercise
⦁⦁
Be familiar with all definitions throughout the
chapter
⦁⦁
Figure 11.2 Program Design Parameters for
Reactive Training
⦁⦁
Local Stabilization System
⦁⦁
⦁⦁
Global Stabilization System
OPT Level (adaptation): Stabilization, Strength,
or Power
⦁⦁
Movement System
⦁⦁
Table 9.1 Muscles of the Core
$$
Be familiar with all exercises listed, as well
as how to regress and progress the exercises.
⦁⦁
Table 11.1 Plyometric Training Program Design
⦁⦁
Review Appendix A (pages 537-539)
6
NASM CPT 4 PREP
Chapter 12: Speed, Agility, and Quickness
Training
⦁⦁
⦁⦁
For example: What would be the immediate
progression of a Single-Leg Dumbbell Curl?
Be familiar with all definitions throughout the
chapter
$$
A. Single-leg, alternating-arm, stable
$$
B. Single-leg, single-arm, stable
Table 12.1 Kinetic Chain Checkpoints During
Running Movements
$$
C. Two-leg, alternating arm, unstable
$$
D. Two-leg, single-arm, unstable
$$
⦁⦁
⦁⦁
Pay particular attention to the foot/ankle
complex
Table 12.2 SAQ Program Design
Chapter 13 Resistance Training Concepts:
⦁⦁
Review Appendix A (pages 539-548)
Chapter 14: Integrated Program
Design and the Optimum Performance
Training (OPT) Model
⦁⦁
Be familiar with all definitions throughout the
chapter
⦁⦁
General Adaptation Syndrome
⦁⦁
Table 13.1 Adaptive Benefits of Resistance
Training
⦁⦁
Table 13.2 The General Adaptation Syndrome
⦁⦁
Principle of Specificity: The SAID Principle
⦁⦁
Progressive Adaptations from Resistance
Training
$$
a = eccentric (lower the weight)
$$
b = isometric (pause)
⦁⦁
Table 13.3 Resistance Training Systems
$$
c = concentric (lift the weight)
⦁⦁
Table 13.4 Peripheral Heart Action System:
Sample Workout
⦁⦁
On the exam, some questions may ask about
how to properly progress body position during a
resistance training exercise. You need to be able
to progress (make the exercise more difficult) or
regress (make easier) a client’s body position.
⦁⦁
Below, progressions are listed from easy to
difficult, and you can see that two legs on a
stable surface (the floor) is easier than standing
on one leg (single-leg) on the floor. With the
arms, start a client with two arms before
progressing to alternating arms, and then to a
single-arm exercise.
⦁⦁
Be familiar with all definitions throughout the
chapter
⦁⦁
Tempo controls the amount of time that
the muscle is active or producing tension:
concentrically, isometrically, and eccentrically.
⦁⦁
NASM writes tempos as “a/b/c,” and tempo is
always written as:
⦁⦁
⦁⦁
Assuming the above, a 4/2/1 tempo of a bench
press would be:
$$
4 seconds of bringing the weight down to
the chest
$$
2 second pause at the bottom (hold bar just
above the chest)
$$
1 second push (push the weight upward to
starting position)
Another example is a 2/0/2 tempo of a bench
press:
$$
2 seconds of bringing the weight down to
the chest
$$
0 second pause at the bottom
$$
2 second push (push the weight upward to
starting position)
7
NASM CPT 4 PREP
⦁⦁
Focus on the following tables from chapter 14:
$$
Table 14.1 Program Design Continuum
$$
Table 14.2 Training Volume Adaptations
$$
Table 14.7 Phase 1: Stabilization Endurance
Training
◾◾
$$
$$
Focus on the resistance training acute
variables and tempo for core
Focus on the resistance training acute
variables and tempo for core
Table 14.10 Phase 4: Maximal Strength
Training
◾◾
$$
Focus on the resistance training acute
variables and tempo for core
Table 14.11 Phase 5: Power
◾◾
Focus on the resistance training acute
variables and tempo for core
Chapter 15: Introduction to Exercise
Modalities
⦁⦁
⦁⦁
Table 14.9 Phase 3: Hypertrophy Training
◾◾
There are no specific study tips for chapter 15,
but be sure to be familiar with the different
modalities such as:
You will not see very much on the exam for this
chapter, but it will help you with categorizing
exercises for resistance, core, and plyometric
training.
Chapter 16: Chronic Health Conditions and
Physical or Functional Limitations
Table 14.8 Phase 2: Strength Endurance
Training
◾◾
$$
Focus on the resistance training acute
variables and tempo for core
⦁⦁
For this chapter, read through the text, highlight
the training guidelines, and have a general
idea of how to design a program for the special
populations mentioned. Don’t worry too much
about the acute variables (reps, sets, tempo, etc.),
but rather focus on contraindications and more
appropriate techniques for these populations.
Chapter 17: Nutrition
⦁⦁
Know all definitions throughout the chapter
⦁⦁
Table 17.4 Amino Acids
⦁⦁
Table 17.6 Recommended Protein Intakes
⦁⦁
Daily recommendations for fiber (page 448)
⦁⦁
Specific carbohydrate recommendations for
endurance athletes
⦁⦁
Fatty acids
⦁⦁
Function of lipids in the body
⦁⦁
Daily recommendations and importance of
water
⦁⦁
Table 17.11 Effects of Dehydration
⦁⦁
Be familiar with guidelines for altering body
composition
$$
Machines
$$
Free weights
⦁⦁
Risks of very low-calorie diets
$$
Bands and rubber tubing
⦁⦁
$$
Cable machines
Know how many calories are in 1 gram of
protein, carbohydrate, and fat
$$
Medicine balls
$$
Kettlebells
⦁⦁
Table 18.2 Dietary Reference Intake Terminology
$$
Body weight training
⦁⦁
$$
TRX suspension training
Units of measure used on dietary supplement
labels
$$
BOSU
⦁⦁
$$
Vibration training
Adverse effects of excess for specific vitamins
and minerals
⦁⦁
Be familiar with the ergogenic aids and dosage
Chapter 18: Supplementation
8
NASM CPT 4 PREP
Chapter 19: Lifestyle Modification and
Behavioral Coaching
⦁⦁
Figure 19.1 Stages of Change Model
⦁⦁
Stages of Change
⦁⦁
Be familiar with the initial session
⦁⦁
Importance of effective communication skills
⦁⦁
Goal setting: SMART Goals
⦁⦁
Cognitive strategies
⦁⦁
Positive self-talk
⦁⦁
Exercise imagery
Frequently Asked Questions
⦁⦁
How long do I have to take my exam?
$$
⦁⦁
Do I need to memorize the descriptive
information about each muscle (Appendix D)?
$$
⦁⦁
Providing uncompromising customer service
⦁⦁
Know who your customers are
⦁⦁
Ten steps to success
$$
⦁⦁
⦁⦁
Understand the “isolated function” of the
muscles, which is the same as the muscles’
concentric muscle action. You will not be tested
on the origin, insertion, or integrated function.
In Conclusion
⦁⦁
⦁⦁
Keep in mind that it is a good idea to take the
practice exam a couple of times. However,
taking the practice exam over and over again
could steer you away from learning the material
and have you focus more on memorizing
questions. Remember that the practice exam
does not mirror the actual exam, and more
focus needs to be placed on the textbook.
It can be easy to misinterpret the actual
exam questions. The exam questions can be
confusing, especially if you do not take the time
to read each one carefully. Read the questions
carefully, and look for key words that help
indicate what the question is really asking.
⦁⦁
There is no math that you’ll need to do for
the certification test. The only formula
you should be familiar with is the Straight
Percentage Method (220-age), found
on page 111, which estimates a client’s
maximal heart rate.
What are research questions?
$$
Appendix D
It is only important to know the “isolated
function” of the muscles for exam purposes.
Do we need to perform math on the test, and do
I need to memorize the formulas from the book?
Chapter 20: Developing a Successful
Personal Training Business
⦁⦁
You have 180 days (6 months) from your
date of purchase.
The CPT certification exam questions
are created by outside subject matter
experts; this is mandated by the NCCA
accreditation. Before these questions can
be added to the exam (or replace outdated
questions), they must undergo statistical
analysis to determine if they’re fair.
Research questions do not count against
your score. You will not be advised as to
which questions are research questions.
Research questions are an important part
of developing fair and statistically valid
examinations.
If I am unsure about something, where can I get
my question answered?
$$
You can ask your question on our question
forum at http://faq.nasm.org .
$$
Chances are, if your question is about the
textbook material, it has already been asked
and answered on the forum. The forum is a
great resource for anyone studying for the
CPT certification exam.