Free NASM CPT Exam Flashcards

The integrated system of the nervous, muscular, and skeletal systems working together to produce movement. Components: nervous system (sends signals), muscular system (produces force), skeletal system (provides framework). Dysfunction in one component affects the entire chain.

Agonist (prime mover): muscle primarily responsible for movement. Antagonist: muscle opposing the agonist. Synergist: assists the agonist. Stabilizer: supports a joint while movement occurs. Example in bicep curl: biceps = agonist, triceps = antagonist, brachialis = synergist, rotator cuff = stabilizer.

Sagittal: divides body into left/right, movements forward/backward (flexion/extension, squats, bicep curls). Frontal (Coronal): divides front/back, lateral movements (lateral raises, side lunges). Transverse: divides upper/lower, rotational movements (trunk rotation, throwing).

Type I (slow-twitch): endurance, fatigue-resistant, aerobic, smaller, red (high myoglobin). Stabilization and postural muscles. Type II (fast-twitch): power/strength, fatigue quickly. Type IIa: moderate speed/endurance. Type IIx: fastest, most powerful, fatigue fastest. Training can shift IIx → IIa.

Proprioceptor located at the muscle-tendon junction. Senses changes in muscular tension. When tension is too high, GTO causes the muscle to relax (autogenic inhibition). Used in static stretching: hold 30+ seconds to activate GTO and allow muscle to lengthen. Protective mechanism against excessive force.

Proprioceptor within the muscle belly. Senses changes in muscle length and rate of length change. When a muscle is stretched rapidly, the muscle spindle causes a reflexive contraction (stretch reflex). Explains why ballistic stretching can cause injury. Used in PNF stretching techniques.

When an agonist muscle is activated, the antagonist is simultaneously inhibited/relaxed. Example: during a bicep curl, the nervous system signals the triceps to relax while the biceps contract. Dysfunction in this process leads to altered movement patterns and increased injury risk.

Soft tissue models along the lines of stress placed upon it. Tissues adapt to the demands placed on them. If muscles are shortened (sitting all day), they remodel in a shortened position. Proper stretching and movement help tissues remodel to optimal length. Foundation of corrective exercise.

Key movement assessment in NASM's OPT model. Client performs squat with arms overhead. Observe from anterior, lateral, and posterior views. Common compensations: feet turn out, knees cave in (valgus), excessive forward lean, arms fall forward, low back arches. Identifies muscle imbalances.

Postural distortion: tight upper trapezius/levator scapulae and pectorals, with weak deep neck flexors and lower trapezius/rhomboids. Results in: forward head posture, rounded shoulders, increased cervical lordosis. Common in desk workers. Corrective: stretch tight muscles, strengthen weak muscles.

Postural distortion: tight hip flexors and erector spinae, with weak gluteals and abdominals. Results in: anterior pelvic tilt, increased lumbar lordosis, protruding abdomen. Corrective: foam roll/stretch hip flexors and erector spinae, strengthen glutes and core.

Overactive muscles: adductors, TFL/IT band, lateral gastrocnemius. Underactive muscles: gluteus medius/maximus, VMO (vastus medialis oblique). Corrective strategy: foam roll adductors and TFL, stretch hip adductors, strengthen glutes with lateral band walks, single-leg balance exercises.

Optimum Performance Training: systematic, progressive training program. Three levels: Stabilization (Phase 1), Strength (Phases 2-4), Power (Phase 5). Phase 1: Stabilization Endurance. Phase 2: Strength Endurance. Phase 3: Hypertrophy. Phase 4: Maximal Strength. Phase 5: Power. All clients start at Phase 1.

Goal: improve muscular endurance, stability, postural control, neuromuscular efficiency. Reps: 12-20. Sets: 1-3. Tempo: slow (4/2/1). Intensity: 50-70% 1RM. Rest: 0-90 seconds. Exercises performed on unstable surfaces when appropriate (BOSU, stability ball). Foundation for all other phases.

Goal: improve stabilization endurance and prime mover strength. Uses supersets (stability exercise + strength exercise). Reps: 8-12. Sets: 2-4. Tempo: moderate (2/0/2). Intensity: 70-80% 1RM. Rest: 0-60 seconds. Example superset: stability ball chest press → flat bench press.

Goal: develop speed and power through high-force, high-velocity movements. Uses supersets (strength exercise + power exercise). Reps: 1-5 (strength), 8-10 (power). Tempo: explosive. Intensity: 85-100% (strength), 30-45% (power). Rest: 3-5 minutes. Example: barbell squat → squat jump.

Repetitions: number of times an exercise is performed. Sets: groups of reps. Intensity: resistance used (% 1RM). Tempo: speed of movement (eccentric/isometric/concentric). Rest interval: time between sets. Volume: total work (sets × reps × weight). Frequency: sessions per week. Training duration: length of workout.

Corrective flexibility: self-myofascial release (foam rolling) + static stretching. Active flexibility: self-myofascial release + active-isolated stretching. Functional flexibility: self-myofascial release + dynamic stretching. Progress from corrective → active → functional as movement improves.

Technique applying pressure to tight/overactive muscles using a foam roller, lacrosse ball, or similar tool. Hold on tender spot for 30-90 seconds until discomfort decreases by ~75%. Causes autogenic inhibition (GTO activation). Performed BEFORE stretching and exercise. Improves tissue quality and ROM.

Static: hold a stretch for 30+ seconds. Best for corrective flexibility and cool-down. Activates GTO. Dynamic: controlled movement through full ROM (leg swings, walking lunges). Best for warm-up before activity. Prepares muscles for movement patterns. Never perform ballistic stretching on cold muscles.

Zone 1 (65-75% HRmax): recovery, fat oxidation. Zone 2 (76-85% HRmax): aerobic base, endurance. Zone 3 (86-95% HRmax): anaerobic threshold, performance. HRmax estimate: 220 − age. Karvonen formula (uses HRR): Target HR = ((HRmax − HRrest) × %intensity) + HRrest. More accurate than HRmax alone.

Stage I: low-to-moderate intensity, steady state (Zone 1). Stage II: intervals alternating between Zones 1 and 2. Stage III: intervals reaching Zone 3, with active recovery in Zone 1. Progress through stages based on client fitness level and goals. Deconditioned clients start at Stage I.

Carbohydrates: 4 cal/g, primary energy source, 45-65% of total calories. Protein: 4 cal/g, muscle repair/growth, 10-35% of total calories. Fat: 9 cal/g, hormone production, cell membrane health, 20-35% of total calories. Alcohol: 7 cal/g (not a macronutrient). Balance varies by individual goals.

BMR (Basal Metabolic Rate): calories at complete rest. Harris-Benedict or Mifflin-St Jeor equations. Total daily expenditure: BMR × activity factor (1.2 sedentary to 1.9 very active). Weight loss: ~500 cal/day deficit = ~1 lb/week loss. Weight gain: ~250-500 cal surplus/day. 3,500 calories ≈ 1 pound of body fat.

Before: 14-22 oz, 2 hours pre-exercise. During: 6-12 oz every 15-20 minutes. After: 16-24 oz per pound of body weight lost. Electrolyte drinks for sessions >60 minutes or in extreme heat. Dehydration of just 2% body weight decreases performance. Monitor urine color (pale yellow = hydrated).

Feet shoulder-width apart, toes slightly out. Initiate by pushing hips back (hip hinge). Knees track over 2nd/3rd toes. Descend until thighs parallel to floor. Keep chest up, neutral spine. Weight in heels/midfoot. Drive through heels to stand. Core engaged throughout. Avoid: knees caving, excessive forward lean.

Feet hip-width apart, bar over mid-foot. Hinge at hips, grip bar outside knees. Flat back, chest up, shoulders over or slightly in front of bar. Drive through floor, extend hips and knees simultaneously. Bar stays close to body. Lockout: stand tall, squeeze glutes. Avoid: rounding back, hyperextending at top.

Hands slightly wider than shoulder-width, fingers forward. Body in straight line from head to heels (plank position). Lower until chest nearly touches floor, elbows at 45° angle (not flared out). Press up to full extension. Core engaged, no sagging hips or piking. Regression: from knees or incline. Progression: decline, weighted.

Guidelines: avoid supine exercises after 1st trimester, avoid Valsalva maneuver, maintain hydration, RPE 12-14 (talk test), no contact sports. Contraindications: preeclampsia, incompetent cervix, persistent bleeding, placenta previa. Always require physician clearance. Focus on pelvic floor, core stability, and low-impact cardio.

Avoid heavy resistance (>80% 1RM), Valsalva maneuver, and overhead pressing. Use circuit training, moderate intensity (12-20 reps), shorter rest periods. Include cardiorespiratory training most days. Do not exercise if resting BP >180/110. Monitor BP before, during, and after exercise. Physician clearance required.

Focus on balance, stability, functional movements, fall prevention. Start with Phase 1 (Stabilization Endurance). Lower intensities, longer warm-up/cool-down. Include flexibility training. Address sarcopenia (muscle loss) with progressive resistance training 2-3×/week. Monitor medications that affect HR/BP. Physician clearance required.

Focus on motor skill development, coordination, body weight exercises, fun. Avoid maximal lifts (1RM testing) and heavy eccentric loading. Supervise all sessions closely. Progress gradually. Resistance training is safe and beneficial when properly supervised. Address postural issues early. No specialization before puberty.

Local stabilization: transverse abdominis (TVA), internal obliques, multifidus, pelvic floor—stabilize spine directly. Global stabilization: quadratus lumborum, psoas, external obliques—transfer forces between upper/lower body. Movement system: rectus abdominis, hip flexors, lats—produce movement. Train inside-out.

Activation of the transverse abdominis (TVA). Pull navel toward spine without holding breath. Creates intra-abdominal pressure to stabilize the lumbar spine. Should be engaged during all exercises. Different from bracing (which activates all core muscles). Foundation of core stabilization training in NASM.

Stabilization: single-leg balance, single-leg balance reach. Strength: single-leg squat, lunge to balance. Power: single-leg hop, box jump with stabilization. Progress by: reducing base of support, adding unstable surface, closing eyes (removing visual input), adding perturbations, adding upper body movement.

Three phases of the stretch-shortening cycle: Eccentric (loading/deceleration), Amortization (transition—time between eccentric and concentric, should be minimal), Concentric (unloading/explosion). Shorter amortization = more power. Examples: squat jumps, box jumps, medicine ball throws.

Speed: straight-line velocity. Agility: ability to change direction rapidly. Quickness: reaction time and first-step speed. Progression: stabilization (controlled movements), strength (increased speed/load), power (maximal effort). Tools: agility ladders, cones, hurdles. Essential for athletic performance.

Precontemplation: no intention to change (within 6 months). Contemplation: thinking about change (within 6 months). Preparation: intending to act (within 30 days). Action: actively making changes (<6 months). Maintenance: sustained change (>6 months). Identify client's stage to tailor coaching approach.

Specific: clearly defined outcome. Measurable: quantifiable metrics. Attainable: challenging but realistic. Relevant: aligned with client's values and priorities. Time-bound: has a deadline. Example: 'Lose 10 pounds in 12 weeks by exercising 4 times per week and following a nutrition plan.' Revisit and adjust regularly.

CAN do: design exercise programs, provide general nutrition information (MyPlate guidelines), motivate clients, refer to other professionals. CANNOT do: diagnose conditions, prescribe diets or supplements, perform soft tissue work (massage), treat injuries, provide counseling. When in doubt, refer out.

Pre-exercise screening tool. Seven yes/no questions about heart conditions, chest pain, dizziness, bone/joint problems, medications, and other reasons to avoid exercise. If ANY question is 'yes,' client needs physician clearance before starting a program. Updated version (PAR-Q+) has follow-up questions.

Performing two exercises back-to-back with minimal rest. Compound superset: two exercises for the same muscle group. Agonist-antagonist superset: opposing muscle groups (chest press + row). NASM uses supersets in Phase 2 (stability + strength) and Phase 5 (strength + power).

Performing a series of exercises with minimal rest between them, typically targeting different muscle groups or alternating upper/lower body. Benefits: time-efficient, improved cardiovascular fitness, muscular endurance. Ideal for Phase 1 and general fitness clients. Rest 15-30 seconds between exercises.

ATP-PC (phosphagen): 0-30 seconds, immediate energy, anaerobic, highest power. Glycolytic (anaerobic): 30 seconds-2 minutes, moderate power, produces lactic acid. Oxidative (aerobic): >2 minutes, lowest power, sustainable, uses fat and carbs. All three systems work simultaneously; one dominates based on intensity/duration.

Increased oxygen consumption after exercise. Body restores ATP-PC stores, removes lactic acid, repairs tissue, returns to homeostasis. Higher intensity exercise = greater EPOC. HIIT produces more EPOC than steady-state cardio. Contributes to additional caloric expenditure after workout. Often called the 'afterburn effect.'

Four steps: (1) Inhibit: foam roll overactive muscles (30-90 sec). (2) Lengthen: static stretch overactive muscles (30 sec). (3) Activate: strengthen underactive muscles with isolated exercises (10-15 reps). (4) Integrate: perform functional movement patterns using multiple muscle groups. Follow this sequence for best results.

Overactive: soleus, gastrocnemius, hip flexors, abdominal complex. Underactive: anterior tibialis, gluteus maximus, erector spinae. Corrective: foam roll calves and hip flexors, stretch calves and hip flexors, strengthen glutes and erector spinae, integrate with ball squats.

Hans Selye's model of stress response. Three stages: (1) Alarm reaction: initial response to new stress (DOMS), (2) Resistance development: body adapts, becomes stronger/fitter, (3) Exhaustion: if stress continues without recovery, overtraining occurs. Proper programming applies progressive overload while preventing exhaustion.

Specific Adaptation to Imposed Demands. The body adapts specifically to the type of stress placed upon it. Training must be relevant to the desired outcome. Example: training for a marathon requires long-distance running, not powerlifting. Applies to muscle groups, movement patterns, energy systems, and speed.

Gradually increasing the stress placed on the body during training. Methods: increase weight, increase reps, increase sets, decrease rest, increase complexity/instability, increase speed. Essential for continued adaptation and improvement. Without overload, the body plateaus. Progress only one variable at a time.