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Cheat sheet

NASM-CPT Cheat Sheet

Practice QuestionsStudy Guide

Basic Science + Nutrition

15%of exam

AnatomyPhysiologyBiomechanicsNutritionEnergy

Client Relations + Coaching

15%of exam

RapportGoalsMIStagesAdherence

Assessment

16%of exam

ScreeningPostureMovementMeasuresReferral

Program Design

20%of exam

OPTVariablesProgressionsCardioFlexibility

Exercise Technique + Instruction

24%of exam

SetupCueingSpottingRegressionSafety

Professional Responsibility

10%of exam

ScopeEthicsEmergencyRecertificationDocuments

Quick Facts

Exam
NASM-CPT
Credential
NCCA CPT
Questions
120
Scored
100 + 20 pilot
Time
2 hours
Pass
Scaled 70
Provider
PSI proctored
Required
CPR/AED + ID

Planes

Forward, side, rotate.

Sagittal: forwardFrontal: sideTransverse: rotate

Spindle vs GTO

Spindle

  • Senses length
  • Stretch reflex
  • Contracts muscle

GTO

  • Senses tension
  • Autogenic inhibition
  • Relaxes muscle

Length vs tension

Anatomy + Movement

Sagittal
Flex/extend
Frontal
Abduct/adduct
Transverse
Rotate
Agonist
Prime mover
Antagonist
Opposes mover
Synergist
Assists mover
Stabilizer
Holds posture
Lever
Force system

Physiology + Nutrition

Muscle spindle
Length sensor
GTO
Tension sensor
Autogenic inhibition
Same muscle relaxes
Reciprocal inhibition
Antagonist relaxes
ATP-PC
Short explosive
Glycolytic
Moderate anaerobic
Oxidative
Long aerobic
Protein
Repair tissue

OARS

Ask, affirm, reflect, summarize.

Open questionsAffirm strengthsReflect meaningSummarize change

Action vs Maintenance

Action

  • Under 6 months
  • New behavior
  • Relapse risk

Maintenance

  • Over 6 months
  • Sustained behavior
  • Identity stronger

New vs sustained

Coaching Tools

Rapport
Trust first
SMART
Clear goal
OARS
MI toolkit
Open question
Client explores
Affirmation
Strengths noticed
Reflection
Meaning mirrored
Summary
Change talk gathered
Self-efficacy
Can-do belief

Change Stages

Precontemplation
No intent
Contemplation
Maybe soon
Preparation
Starts within month
Action
Under 6 months
Maintenance
Over 6 months
Ambivalence
Mixed readiness
Barrier
Adherence obstacle
Support
Adherence helper

Screen vs Assess

Screen

  • Risk first
  • PAR-Q+
  • Refer if needed

Assess

  • Baseline data
  • Movement quality
  • Program inputs

Can train vs how

Assessment Picker

  1. New client→PAR-Q+(Screen first)
  2. Medical history→Health intake(Risk context)
  3. Resting vitals→RHR/BP(Baseline)
  4. Body-fat goal→Composition(Track change)
  5. Movement quality→Overhead squat(Checkpoint scan)
  6. Single-leg control→Single-leg squat(Unilateral scan)
  7. Cardio baseline→Step/Rockport(Submax test)
  8. Pain symptoms→Referral(Do not diagnose)

Assessment Basics

PAR-Q+
Readiness screen
History
Medical context
RHR
Resting pulse
Blood pressure
Cardio risk
Waist-to-hip
Fat distribution
Body composition
Fat/lean split
RPE
Effort rating
Referral
Outside scope

Movement Assessments

Overhead squat
Total-body pattern
Single-leg squat
Unilateral control
Push
Upper-body press
Pull
Upper-body row
Checkpoints
Five segments
Feet
Flatten or turn
Knees
Move inward
LPHC
Arch or shift

OPT Ladder

Stabilize, strengthen, then power.

Phase 1 controlPhase 2 bridgePhase 3 sizePhase 5 speed

Phase 1 vs Phase 5

Phase 1

  • Stability
  • Control
  • Endurance

Phase 5

  • Power
  • Explosive
  • Earned readiness

Control before power

Program Picker

  1. New or unstable→Phase 1(Control first)
  2. Stability plus strength→Phase 2(Superset bridge)
  3. Hypertrophy goal→Phase 3(Muscle size)
  4. Max force goal→Phase 4(Heavy load)
  5. Explosive goal→Phase 5(Speed plus force)
  6. Poor form→Regress(Quality first)
  7. Goal plateau→Overload(Progress gradually)
  8. Excess fatigue→Recovery(Reduce stress)

OPT Phases

Phase 1
Stabilization endurance
Phase 2
Strength endurance
Phase 3
Muscular development
Phase 4
Maximal strength
Phase 5
Power
Stabilization
Control first
Strength
Force capacity
Power
Force quickly

Acute Variables

Sets
Work bouts
Reps
Repeat count
Tempo
Movement speed
Rest
Recovery time
Intensity
Load demand
Volume
Total work
Specificity
Train goal
Overload
Increase demand

Progress vs Regress

Progress

  • Add demand
  • Quality present
  • Goal supports

Regress

  • Reduce demand
  • Form breaks
  • Pain appears

Earn challenge first

Technique Safety

Setup
Align first
Cue
Simple correction
Breathing
Avoid Valsalva
Spotting
Assist safely
Regression
Reduce challenge
Progression
Add challenge
Pain
Stop assess
Form loss
Regress load

Red Flags

Chest, dizzy, radiating: stop.

Chest painDizzinessRadiating painNumbness/tingling

Educate vs Prescribe

Educate

  • General guidance
  • Hydration basics
  • Food labels

Prescribe

  • Specific diet
  • Medical nutrition
  • Dietitian role

General vs specific

Scope Picker

  1. Exercise cleared→Program design(CPT lane)
  2. General eating→Nutrition education(Broad guidance)
  3. Specific meal plan→Dietitian(Prescriptive)
  4. Injury diagnosis→Clinician(Medical lane)
  5. Radiating pain→Stop and refer(Red flag)
  6. Chest pain→Emergency action(Call EMS)
  7. Relationship counseling→Therapist(Outside scope)
  8. Unconscious client→EMS + AED(CPR ready)

Exam Logistics

NCCA exam
Proctored certification
PSI
Testing provider
Remote
Live proctor
Center
In-person proctor
Window
180 days
Schedule
24 hours ahead
ID
Government photo ID
CPR/AED
Current proof

Blueprint Weights

Science
15%
Coaching
15%
Assessment
16%
Program design
20%
Technique
24%
Professional
10%
Largest
Technique
Smallest
Professional

Scope + Safety

Exercise program
Within scope
General nutrition
Within scope
Diagnosis
Refer out
Treatment
Refer out
Meal plan
Dietitian lane
Counseling
Therapist lane
Chest pain
Emergency referral
Radiating pain
Medical referral

Common Traps

Technique is largest

Technique = 24% ≠ Design = 20%

Scaled, not raw

Pass = scaled 70 ≠ Do not compute percent

CPR before exam

Current CPR/AED ≠ Required at check-in

Pain is not diagnosis

Stop for red flags ≠ Refer to clinician

Nutrition stays general

Teach broad basics ≠ Do not prescribe diets

Power comes last

Control precedes speed ≠ Regress bad form

Last Minute

  1. 1.Weights: 15-15-16-20-24-10
  2. 2.Technique is biggest domain
  3. 3.Pass = scaled 70
  4. 4.CPR/AED current at check-in
  5. 5.Screen before assessment
  6. 6.Pain red flags require referral
  7. 7.OPT: stabilize before power
  8. 8.OARS supports client autonomy
  9. 9.GTO senses tension
  10. 10.Spindle senses length
  11. 11.Teach nutrition; never prescribe
  12. 12.Poor form means regress

NASM Certified Personal Trainer (NASM-CPT)

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NASM CPT Study Guide 2026-2027: Complete Review + 1800 Questions and Detailed Answer Explanations for the Certified Personal Trainer Exam (E-Learning Access)

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