CPT Exam Prep Workbook

NASM Essentials of Personal Fitness
Training Workbook
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.
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
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National Academy of Sports Medicine.
Distributed by:
National Academy of Sports Medicine
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Author: Rachael D’Angelo MS, NASM-CPT CES PES
Page 2 of 63 Exam Prep Workbook, 2013

Essential Vocabulary
1
PURPOSE: The purpose of this exercise is to have an understanding of key terms used in Chapter 1.
INSTRUCTIONS: Write the definition of each key term.
Obesity:
Overweight:
Proprioception:
Proprioceptively Enriched Environment:
Phases of Training:
Short Answer: Goals and Benefits of the OPT™ Model
Explain the goals and benefits of each phase of the OPT™ model as you would explain them to a
future client.
Phase 1:
Phase 2:
Phase 3:
Phase 4:
Phase 5:

Essential Vocabulary: Nervous System
2
INSTRUCTIONS: Match each key term with its proper definition.
______ Human Movement System
______ Nervous system
______ Sensory Function
______ Integrative Function
______ Motor Function
a. The ability of the nervous system to sense changes in either the internal or external
environment.
b. The combination and interrelation of the nervous, muscular and skeletal systems.
c. The neuromuscular response to the sensory information.
d. A conglomeration of billions of cells specifically designed to provide a communication
network within the human body.
e. The ability of the nervous system to analyze and interpret sensory information to allow for
proper decision making, which produces the appropriate response.
______ Proprioception
______ Neuron
______ Sensory Neurons
______ Interneurons
______ Motor Neurons
a. The functional unit of the nervous system.

b. Transmit nerve impulses from one neuron to another.
c. Transmit nerve impulses from the brain and spinal cord to effector sites.
d. Transmit nerve impulses from effector sites via receptors to the brain and spinal cord.
e. The cumulative sensory input to the central nervous system from all mechanoreceptors that
sense body position and limb movement.

______ Central Nervous System
______ Peripheral Nervous System
______ Mechanoreceptors
______ Muscle Spindles
______ Golgi Tendon Organs
______ Joint Receptors
a. The portion of the nervous system that consists of the brain and spinal cord.
b. Receptors sensitive to change in length of the muscle and the rate of that change.
c. Receptors surrounding a joint that respond to pressure, acceleration, and deceleration of the
joint.
d. Sensory receptors responsible for sensing distortion in body tissues.
e. Receptors sensitive to change in tension of the muscle and the rate of that change.
f. Cranial and spinal nerves that spread throughout the body.
Essential Vocabulary: Muscular System
______ Muscular System
______ Epimysium
______ Perimysium
______ Endomysium
______ Tendons
______ Sarcomere
______ Motor Unit
a. Connective tissues that attach muscle to bone and provide an anchor for muscles to produce
force.
b. A layer of connective tissue that is underneath the fascia and surrounds the muscle.
c. The deepest layer of connective tissue that surrounds individual muscle fibers.
d. A motor neuron and all of the muscle fibers it innervates.
e. The connective tissue that surrounds fascicles.
f. The functional unit of muscle that produces muscular contraction and consists of repeating
sections of actin and myosin.
g. Series of muscles that moves the skeleton.

INSTRUCTIONS: Categorize each of the following Muscle Fiber Type Characteristics as Type I or
Type II
______ More capillaries
______ Decreased oxygen delivery
______ Larger in size
______ Quick to fatigue
______ Less force produced
______ Long-term contractions (stabilization)
______ Smaller in size
______ Fast twitch
______ Slow to fatigue
______ Slow twitch
SHORT ANSWER: INSULIN AND GLUCAGON
Explain why insulin and glucagon are important to the body and their effects on exercise.
LIST: CATECHOLAMINES
List the physiological effects of catecholamines.

3
Essential Vocabulary: Cardiovascular System
______ Cardiorespiratory System
______ Cardiovascular System
______ Heart
______ Atrium
______ Ventricles
a. The inferior chamber of the heart that receives blood from its corresponding atrium and in
turn forces blood into the arteries.
b. A system of the body composed of the cardiovascular and respiratory systems.
c. A hollow muscular organ that pumps a circulation of blood throughout the body by means
of rhythmic contraction.
d. A system of the body composed of the heart, blood, and blood vessels.
e. The superior chamber of the heart that receives blood from the veins and forces it into the
ventricles.
______ Stroke Volume
______ Heart Rate
______ Cardiac Output
______ Blood
______ Blood Vessels
a. The rate at which the heart pumps.

b. Network of hollow tubes that circulates blood throughout the body.
c. Heart rate x stroke volume, the overall performance of the heart.
d. Fluid that circulates in the heart, arteries, capillaries, and veins, carries nutrients and oxygen
to all parts of the body, and also rids the body of waste products.
e. The amount of blood pumped out of the heart with each contraction.

______ Arteries
______ Capillaries
______ Veins
______ Arterioles
______ Venules
a. Vessels that transport blood away from the heart.

b. Vessels that transport blood from the capillaries toward from the heart.
c. The very small veins that connect capillaries to the larger veins.
d. The smallest blood vessels and the site of exchange of chemical and water between the blood
and the tissues.
e. Small terminal branches of an artery, which end in capillaries.
Essential Vocabulary: Respiratory System
Respiratory System:
Respiratory Pump:
Inspiration:
Expiration:
Diffusion:
Maximal Oxygen Consumption:

LABEL: INSPIRATION OR EXPIRATION
Label the following muscles as Inspiration or Expiration:
______ Internal Intercostals
______ Diaphragm
______ External Intercostals
______ Scalenes
______ Abdominals
______ Pectoralis minor
______ Sternocleidomastoid
SHORT ANSWER: FUNCTION OF ATRIA AND VENTRICLES
What are the functions of the right and left atria?
Right:
Left:
What are the functions of the right and left ventricles?
Right:
Left:
SHORT ANSWER: BLOOD
List the three support mechanisms of blood and their functions.

4
Bioenergetics:
Metabolism:
Exercise Metabolism:
Glucose:
Glycogen:
Gluconeogenesis:
Adenosine Triphosphate:
Adenosine Diphosphate:
Excess Postexercise Oxygen Consumption:
SHORT ANSWER: BIOENERGETIC PATHWAYS
In your own words explain the purpose and function of the following bioenergetics pathways.
ATP-PC System:

Glycolysis:
Oxidative System:

5
Essential Vocabulary: Anatomic Locations and Joint Motion
PURPOSE: The purpose of this exercise is to have an understanding of key terms used in
Chapter 5.
______ Superior
______ Inferior
______ Proximal
______ Distal
______ Anterior
______ Posterior
a. Positioned farthest from the center of the body, or point of reference.

b. Positioned below a point of reference.
c. On the back of the body.
d. Position nearest the center of the body, or point of reference.
e. On the front of the body.
f. Positioned above a point of reference.
______ Medial
______ Lateral
______ Contralateral
______ Ipsilateral
______ Anatomic Position
a. Positioned near the middle of the body.

b. Positioned on the same side of the body.
c. Positioned toward the outside of the body.
d. The position with the body erect with the arms at the sides and the palms forward.
e. Positioned on the opposite side of the body.

______ Flexion
______ Extension
______ Hyperextension
______ Abduction
______ Adduction
______ Internal Rotation
______ External Rotation
______ Horizontal Abduction
______ Horizontal Adduction
a. Rotation of a joint toward the middle of the body.

b. A movement in the frontal plane away from the midline of the body.
c. Rotation of a joint away from the middle of the body.
d. A straightening movement in which the relative angle between two adjacent segments
increases.
e. A movement in the frontal plane back toward the midline of the body.
f. Movement of the arm or thigh in the transverse plane from an anterior position to a lateral
position.
g. Movement of the arm or thigh in the transvers plane from a lateral position to an anterior
position.
h. A bending movement in which the relative angle between two adjacent segments decreases
i. Extension of a joint beyond the normal range of motion.
______ Scapular Retraction
______ Scapular Protraction
______ Scapular Depression
______ Scapular Elevation
a. Upward motion of the scapula.

b. Abduction of the scapula: shoulder blades move away from the midline.
c. Downward motion of the scapula.
d. Adduction of the scapula; shoulder blades move toward the midline.

Essential Vocabulary: Biomechanics and Motor Behavior
______ Force
______ Length-tension Relationship
______ Force-couple
______ Rotary Motion
______ Torque
a. Movement of the bones around the joints.

b. An influence applied by one object to another, which results in an acceleration or
deceleration of the second object.
c. Muscle groups moving together to produce movement around a joint.
d. A force that produces rotation.
e. The resting length of a muscle and the tension the muscle can produce at this resting length.
______ Motor Behavior
______ Motor Control
______ Motor Learning
______ Motor Development
______ Muscle Synergies
a. Motor response to internal and external environmental stimuli.

b. Groups of muscles that are recruited by the central nervous system to provide movement.
c. How the central nervous system integrates internal and external sensory information with
previous experiences to produce a motor response.
d. The change in motor skill behavior over time throughout the lifespan.
e. Integration of motor control processes through practice and experience, leading to a
relatively permanent change in the capacity to produce skilled movements.

______ Proprioception
______ Sensorimotor Integration
______ Feedback
______ Internal Feedback
______ External Feedback
______ Biomechanics
a. The cooperation of the nervous and muscular system in gathering and interpreting
information and executing movement.
b. The process whereby sensory information is used by the body to reactively monitor
movement and the environment.
c. The cumulative sensory input to the central nervous system from all mechanoreceptors that
sense body position and limb movement.
d. The use of sensory information and sensorimotor integration to help the human movement
system in motor learning.
e. Information provided by some external source.
f. The science concerned with the internal and external forces acting on the human body and
the effects produced by these forces.
SHORT ANSWER: PLANES OF MOTION
In your own words define the following terms:
Sagittal Plane:
Frontal Plane:
Transverse Plane:

COMPLETE THE CHART: MUSCLE ACTIONS
Complete the following Muscle Action Spectrum chart by filling in the blanks.
Action Performance
Force is produced, muscle tension is
developed, and the movement occurs through
a given range of motion
Eccentric
Concentric
Isometric
The speed of movement is fixed, and

resistance varies with the force exerted
Requires sophisticated training equipment
often seen in rehabilitation or exercise
physiology laboratories

6
LIST: SUBJECTIVE AND OBJECTIVE INFORMATION
6
List the components of a fitness assessment and categorize as subjective or objective.
Subjective Objective
SHORT ANSWER: SUBJECTIVE INFORMATION
Explain the importance of addressing each topic when assessing a new client.
Occupation:
Extended Periods of Sitting:
Repetitive Movements:
Dress Shoes:

Recreation/Hobbies:
Past Injuries/Surgeries:
Chronic Conditions:
Medications:
FILL IN THE BLANKS: HEART RATE TRAINING ZONES
Use the following terms to fill in the blanks below. Note – some terms are not used.
aerobic anaerobic recovery work
endurance builds increases decreases
Heart rate training zone one builds _____________ base and aids in _____________.
Heart rate training zone two _____________aerobic and _____________endurance.
Heart rate training zone three _____________high-end work capacity.

PRACTICAL APPLICATION: HEART RATE TRAINING ZONES
Calculating heart rate training zones
Complete the following section to determine your own heart rate training zones.
Step One: Maximum Heart Rate
Write out the formula used to determine your maximum heart rate:
Maximum Heart Rate:
Step two: Training Zones
Complete the following equations:
(Maximum heart rate X 0.65) to (Maximum heart rate X .75) = _________ to __________
COMPLETE THE CHARTS: POSTURAL DISTORTION PATTERNS
Complete the following charts by filling in the blanks.
Pronation Distortion Syndrome
Short Muscles Lengthened Altered Joint Altered Joint Possible Injuries

Muscles Mechanics Mechanics
Increased: Decreased:

Lower Crossed Syndrome

Upper Crossed Syndrome

LIST: FIVE KINETIC CHAIN CHECKPOINTS
List the five Kinetic Chain Checkpoints:
1. ______________________________
2. ______________________________
3. ______________________________
4. ______________________________
5. ______________________________

SHORT ANSWER: STATIC POSTURAL ASSSESSMENT
ANTERIOR VIEW
When performing a static postural assessment from the anterior view, list what you are looking for
at each kinetic chain checkpoint.
Foot/Ankle:
Knees:
LPHC:
Shoulders:
Head:
LATERAL VIEW
When performing a static postural assessment from the lateral view, list what you are looking for at
each kinetic chain checkpoint.
Foot/Ankle:
Knees:
LPHC:
Shoulders:
Head:

POSTERIOR VIEW
When performing a static postural assessment from the posterior view, list what you are looking for
at each kinetic chain checkpoint.
Foot/Ankle:
Knees:
LPHC:
Shoulders:
Head:
COMPLETE THE CHART: OVERHEAD SQUAT ASSESSMENT
List the overactive and underactive muscles associated with each movement compensation when
performing the Overhead Squat assessment.
Compensation Probable Overactive Muscle Probable Overactive Muscles

Excessive Forward Lean
Low Back Arches
Arms Fall Forward
Feet Turn Out
Knees Move Inward

7
6
Chapter 7.
______ Flexibility
______ Extensibility
______ Dynamic Range of Motion
______ Neuromuscular Efficiency
______ Postural Distortion Patterns
a. Predictable patterns of muscle imbalances.

b. The normal extensibility of all soft tissues that allows the full range of motion of a joint.
c. The ability of the neuromuscular system to allow agonists, antagonists, and stabilizers to
work synergistically to produce, reduce, and dynamically stabilize the entire kinetic chain in
all three planes of motion.
d. The combination of flexibility and the nervous system’s ability to control this range of motion
efficiently.
e. Capability to be elongated or stretched.
______ Relative Flexibility
______ Muscle Imbalance
______ Reciprocal Inhibition
______ Altered Reciprocal Inhibition
______ Synergistic Dominance
a. The concept of muscle inhibition caused by a tight agonist, which inhibits its functional
antagonist.
b. The simultaneous relaxation of one muscle and the contraction of its antagonist to allow
movement to take place.
c. The tendency of the body to seek the path of least resistance during functional movement
patterns.
d. Alteration of muscle length surrounding a joint.
e. The neuromuscular phenomenon that occurs when inappropriate muscles take over the
function of a weak or inhibited prime mover.

______ Arthrokinematics
______ Arthrokinetic Dysfunction
______ Autogenic Inhibition
______ Pattern Overload
______ Davis’s Law
a. Altered forces at the joint that result in abnormal muscular activity and impaired
neuromuscular communication at the joint.
b. The process by which neural impulses that sense tension are greater than the impulses that
cause muscles to contract, providing an inhibitory effect to the muscle spindles.
c. States that soft tissue models along the lines of stress.
d. Consistently repeating the same pattern of motion, which may place abnormal stresses on the
body.
e. The motions of joints in the body.
SHORT ANSWER: THE FLEXIBILITY CONTINUUM
CORRECTIVE FLEXIBILITY
What is the purpose of corrective flexibility?
What stretching techniques are utilized in corrective flexibility?
What Phases of the OPT model is corrective flexibility used?

ACTIVE FLEXIBILITY
What is the purpose of active flexibility?
What stretching techniques are utilized in active flexibility?
What phases of the OPT Model is active flexibility used?
FUNCTIONAL FLEXIBILITY
What is the purpose of functional flexibility?
What stretching techniques are utilized in functional flexibility?
What phases of the OPT Model is functional flexibility used?

INSTRUCTIONS: Complete the following table based on the picture below.
Compensation Probable Probable Sample SMR Sample

Overactive Underactive and Static Strengthening
Muscles Muscles Stretching Exercises
Techniques

Techniques


Techniques

8
Chapter 8.
General Warm-up:
6
Specific Warm-up:
Maximal Oxygen Consumption:
Oxygen Uptake Reserve:
Ventilatory Threshold:
Overtraining:
SHORT ANSWERS: WARM-UP, COOL-DOWN, F.I.T.T.E
Describe the purpose of a proper warm-up.
Explain the components and benefits of a proper cool-down.

List what each letter of F.I.T.T.E. stands for:
COMPLETE THE CHART: HEART RATE TRAINING ZONES
Complete the following table of training zones.
Training Zone Heart Rate Percentages Ratings of Sample Activities

Perceived Exertion
Zone One
Zone Two
Zone Three
SHORT ANSWER: STAGE TRAINING
Explain what indicator shows that a client is ready to move from Stage I to Stage II in the
cardiorespiratory training program.
Explain why circuit training can be just as beneficial as traditional cardiorespiratory training.

9
6
Chapter 9.
Core:
Drawing-in Maneuver:
Bracing:
COMPLETE THE CHART: MUSCLES OF THE CORE
Complete the chart below by categorizing the muscles of the core into the proper systems.
Local Stabilization System Global Stabilization System Movement System
SHORT ANSWER: CORE STABILIZATION AND MOVEMENT SYSTEMS
Explain the importance and function of the local stabilization system.

Explain the importance and function of the global stabilization system.
Explain the importance and function of the movement system.
LIST: CORE EXERCISES
List the distinguishing characteristics of core-stabilization exercises.
List the distinguishing characteristics of core-strength exercises.
List the distinguishing characteristics of core-power exercises.

COMPLETE THE CHART: CORE EXERCISES
INSTRUCTIONS: Categorize each of the following exercises as core-stabilization, core-strength,

or core--power.
Front MB Oblique Throw Marching Ball Crunch Back Extensions

Side MB Oblique Throw Rotation Chest Pass Floor Prone Cobra Ball Medicine Ball
Pullover Throw Reverse Crunch Floor Bridge Prone Iso-ab
Cable Rotations Ball Bridge Soccer Throw Knee-up
Cable lift Quadruped Opposite Arm/Leg Raise
Medicine Ball Back Extension Throw
Core-Stabilization Core-Strength Core-Power

10
6
Chapter 10.
Balance:
Dynamic Balance:
LIST: BALANCE EXERCISE PROGRESSIONS
List the following balance training modalities in order of proper progression (easiest to most
difficult).
Floor Half foam roll Balance disc Balance beam Foam pad
1.
2.
3.
4.
5.
LIST: BALANCE EXERCISES
Describe the distinguishing characteristics of balance-stabilization exercises.

Describe the distinguishing characteristics of balance-strength exercises.
Describe the distinguishing characteristics of balance-power exercises.
COMPLETE THE CHART: BALANCE EXERCISES
INSTRUCTIONS: Categorize each of the following exercises as balance-stabilization, balance-

strength, or balance--power.
Single-leg Balance Single-leg Lift and Chop

Multiplanar Step-up to Balance Multiplanar Lunge to Balance
Single-leg Hip Rotation Multiplanar Single-leg Box Hop-up with
StabilizationSingle-leg Balance Reach Multiplanar Hop with Stabilization
Single-leg Throw and Catch Single-leg Squat Touchdown
Single-leg Romanian Deadlift Single-leg Squat
Multiplanar Single-leg Box Hop-up with Stabilization
Balance-Stabilization Balance-Strength Balance-Power

Complete the following chart with balance training acute variables
OPT Level Phase(s) Exercise Number Sets Reps Tempo Rest

Selection of
Exercises
Stabilization
Strength
Power

11
6
Chapter 11.
Rate of Force Production:
Plyometric Training:
Integrated Performance Paradigm:
SHORT ANSWER: Three Phases of Plyometric Exercise
Explain the eccentric phase of a plyometric movement.
Explain the amortization phase of a plyometric movement.
Explain the concentric phase of a plyometric movement.

LIST: PLYOMETRIC EXERCISES
Describe the distinguishing characteristics of plyometric-stabilization exercises.
Describe the distinguishing characteristics of plyometric-strength exercises.
Describe the distinguishing characteristics of plyometric-power exercises
COMPLETE THE CHART: PLYOMETRIC EXERCISES
INSTRUCTIONS: Categorize each of the following exercises as plyometric-stabilization,

plyometric-strength, or plyometric--power.
Squat Jump with Stabilization Squat Jump Tuck Jump

Single-leg Power Step-up Box Jump-up with Stabilization
Box Jump-down with Stabilization Proprioceptive Plyometrics Power Step-up
Multiplanar Jump with Stabilization Ice Skaters Butt Kick
Plyometric-Stabilization Plyometric-Strength Plyometric-Power

Complete the following chart with plyometric training acute variables
OPT Level Phase(s) Exercise Number Sets Reps Tempo Rest

Selection of
Exercises
Stabilization
Strength
Power

12
6
Chapter 12.
______ Speed
______ Stride Rate
______ Stride Length
______ Frontside Mechanics
______ Backside Mechanics
______ Agility
______ Quickness
a. Proper alignment of the lead leg and pelvis during sprinting, which includes ankle
dorsiflexion, knee flexion, hip flexion, and neutral pelvis.
b. The ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining
proper posture.
c. The ability to move the body in one intended direction as fast as possible.
d. Proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantar
flexion, knee extension, hip extension, and neutral pelvis.
e. The distance covered with each stride.
f. The number of strides taken in a given amount of time.
g. The ability to react and change body position with maximal rate of force production, in all
planes of motion and from all body positions, during functional activities.
Complete the chart for kinetic chain checkpoints during running movements
Body Position Proper Position during Running

Foot/Ankle Complex
Knee Complex
Lumbo-Pelvic-Hip
Complex
Head

SHORT ANSWER: SAQ Training for Nonathletic Populations
Explain the benefits of SAQ training for youth.
Explain the benefits of SAQ training for weight loss clients.
Explain the benefits of SAQ training for seniors.

13
6
Chapter 13.
Delayed-Onset Muscle Soreness:
Periodization:
SAID Principle:
Mechanical Specificity:
Neuromuscular Specificity:
Metabolic Specificity:
SHORT ANSWER: PROGRESSIVE ADAPTATIONS TO RESISTANCE TRAINING
Define each stage of the General Adaptation Syndrome:
Alarm Reaction:
Resistance Development:

Exhaustion:
Explain the adaptation of stabilization.
Explain the adaptation of muscular endurance.
Explain the adaptation of muscular hypertrophy.
Explain the adaptation of strength.
Explain the adaptation of power.

Complete the following chart in regards to Resistance Training Systems:
Type Definition
Single-set
Multiple-set
Pyramid
Superset
Drop-set
Circuit Training
Peripheral Heart
Action
Split-routine
Vertical Loading
Horizontal
Loading
Categorize the following total-body exercises as stabilization, strength or power.
Ball Squat, Curl to Press Dumbbell Snatch Squat Thrust (Burpies)

Squat, Curl to Two-arm Press KB Hang Clean and Jerk Two-arm Push Press
Multiplanar Step-up Balance, Curl, to Press Single-leg Squat to Row
Romanian Deadlift, Shrug to Calf Raise KB Hang Clean and Jerk
Lunge to Two-arm Dumbbell Press Step-up to Overhead Press
Single-leg Romanian Deadlift, Curl to Overhead Press
Barbell Clean Single-leg Squat Touchdown, Curl, to Overhead Press
Stabilization Strength Power

Categorize the following chest exercises as stabilization, strength or power.
Ball Dumbbell Chest Press Push-up Flat Dumbbell Chest Press

Two-arm Medicine Ball Chest Pass Barbell Bench Press Standing Cable Chest Press
Rotation Chest Pass Ball Push-up Incline Dumbbell Chest Press
Incline Barbell Bench Press Speed Tubing Chest Press Plyometric Push-up
Categorize the following back exercises as stabilization, strength or power.
Medicine Ball Pullover Throw Standing Cable Row Seated Lat Pull-down
Seated Cable Row Soccer Throw Single-leg Pulldown
Supported Dumbbell Row Ball Cobra KB Renegade Row
Pull-up Woodchop Throw Straight-arm Pulldown
Speed Tubing Row Ball Dumbbell Row

Categorize the following shoulder exercises as stabilization, strength or power.
Single-leg Dumbbell Scaption Front Medicine Ball Oblique Throw Shoulder Shrug
Seated Dumbbell Shoulder Press Single-leg Overhead Press Overhead Throw
Seated Stability Ball Military Press Overhead Medicine Ball Throw
Speed Tubing Shoulder Press Standing Dumbbell Shoulder Flexion
Seated Shoulder Press Machine Seated Dumbbell Lateral Raise
Categorize the following leg exercises as stabilization, strength or power.
Ball Squat Cable Squat BOSU Ball Squat Tuck Jump

Leg Press Squat Jump Lunge Jumps Box Jumps
Barbell Squat Power Step-ups Cable Hamstring Curl Cable Leg Extension
Multiplanar Step-up to Balance Ball Hamstring Curl Romanian Deadlift

14
6
Chapter 14.
______ Program Design
______ Acute Variables
______ Repetition
______ Set
______ Training Intensity
______ Repetition Tempo
______ Rest Interval
a. One complete movement of a single exercise.

b. Important components that specify how each exercise is to be performed.
c. The speed with which each repetition is performed.
d. A purposeful system or plan put together to help an individual achieve a specific goal.
e. The time taken to recuperate between sets.
f. An individual’s level of effort, compared with their maximal effort, which is usually
expressed as a percentage.
g. A group of consecutive repetitions.

______ Training Volume
______ Training Frequency
______ Training Duration
______ Exercise Selection
______ Training Plan
______ Annual Plan
______ Monthly Plan
______ Weekly Plan
a. Generalized training plan that spans 1 year to show when the client will progress between
phases.
b. Training plan of specific workouts that spans 1 week and shows which exercises are required
each day of the week.
c. The process of choosing appropriate exercises for a client’s program.
d. The number of training sessions performed during a specified period.
e. The specific outline, created by a fitness professional to meet a client’s goals, that details the
form of training, length of time , future changes, and specific exercises to be performed.
f. Generalized training plan that spans 1 month and shows which phases will be required each
day of each week.
g. The timeframe of a workout or the length of time spent in one phase of training.
h. Amount of physical training performed within a specified period.
SHORT ANSWER
List the factors for appropriate rest intervals:

List the adaptations for high volume (low/moderate intensity) training:
List the adaptations for low volume (high intensity) training:
List the goals of the stabilization level of training:
List the goals of the strength level of training:
List the goals of the power level of training:

Explain which phases of the OPT model you would use with a client for the goal of body fat
reduction.
Explain which phases of the OPT model you would use with a client for the goal of increasing lean
body mass.
Explain which phases of the OPT model you would use with a client for the goal of improving
general sports performance.
COMPLETE THE CHART: PROGRAM DESIGN ACUTE VARIABLES
Complete the following chart. List the resistance training acute variable used in Phase 1.
Stabilization Endurance Training.
Reps Sets Tempo % Rest Frequency Duration Exercise

Intensity Interval Selection
Resistance
Strength Endurance Training.

Resistance

Hypertrophy Training.

Resistance
Maximal Strength Training.

Resistance
Power Training.

Resistance

15
SHORT ANSWER: RESISTANCE TRAINING MODALITIES
Pros Cons
6
Explain in your own words explain the pros and cons of strength-training machines.
Explain in your own words the pros and cons of free weights (barbells and dumbbells).
Pros Cons
Describe the difference between closed-chain and open-chain exercises.

SHORT ANSWER: PROPRIOCEPTIVE MODALITIES
Explain in your own words the pros and cons of training with stability balls.
Describe how BOSU balls can be implemented into the OPT model.
Explain in your own words the benefits of vibration training.

16
6
Chapter 16.
______ Peripheral Vascular Disease
______ Obesity
______ Diabetes
______ Hypertension
______ Valsalva Maneuver
a. A group of diseases in which blood vessels become restricted or blocked, typically as a result
of atherosclerosis.
b. Chronic metabolic disorder, caused by insulin deficiency, which impairs carbohydrate usage
and enhances usage of fat and protein.
c. A maneuver in which a person tries to exhale forcibly with a closed glottis so that no air exits
through the mouth or nose.
d. Consistently elevated arterial blood pressure, which, if sustained at a high enough level, is
likely to induce cardiovascular or end-organ damage.
e. The condition of subcutaneous fat exceeding the amount of lean body mass.
______ Osteopenia
______ Osteoporosis
______ Arthritis
______ Osteoarthritis
______ Rheumatoid Arthritis
a. Arthritis primarily affecting connective tissues, in which there is a thickening of articular soft
tissue, and extension of synovial tissue over articular cartilages that have become eroded.
b. Arthritis in which cartilage becomes soft, frayed, or thins out, as a result of trauma or other
conditions.
c. Chronic inflammation of the joints.
d. A decrease in the calcification or density of bone as well as reduced bone mass.
e. Condition in which there is a decrease in bone mass and density as well as an increase in the
space between bones, resulting in porosity and fragility.

______ Cancer
______ Restrictive Lung Disease
______ Chronic Obstructive Lung Disease
______ Intermittent Claudication
______ Peripheral Arterial Disease
a. Any of various types of malignant neoplasms, most of which invade surrounding tissues,
may metastasize to several sites, and are likely to recur after attempted removal and to cause
death of the patient unless adequately treated.
b. The condition of altered airflow through the lungs, generally caused by airway obstruction as
a result of mucus production.
c. The condition of a fibrous lung tissue, which results in a decreased ability to expand the
lungs.
d. A condition characterized by narrowing of the major arteries that are responsible for
supplying blood to the lower extremities.
e. The manifestation of the symptoms caused by peripheral arterial disease.
SHORT ANSWER
List three physiological differences between children and adults.
1.
2.
3.
Is resistance training safe for youths; why or why not?
List the two types of diabetes. Briefly describe each type in one or two sentences.

COMPLETE THE CHART
Health Suggested Suggested Resistance Special

Condition/Special Movement Training Considerations
Population Assessment
Youth
Seniors
Obesity
Diabetes
Hypertension
Coronary Heart
Disease
Osteoporosis
Arthritis
Cancer
Pregnancy
Chronic Lung Disease
Intermittent
Claudication (PAD)

17
6
Chapter 17.
Nutrition:
Calorie:
Protein:
Carbohydrates:
Lipids:
Metabolic syndrome:
SHORT ANSWER: Nutrition
List the information you can give to a client regarding nutrition as a Certified Personal Trainer.
List the Essential Amino Acids:

1.
2.
3.
4.
5.
6.
7.
8.

List the Nonessential Amino Acids:
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Describe the process of how protein is broken down in the body.
List the recommended protein intake for each of the following populations:
Sedentary (adult):
Strength Athletes:
Endurance Athletes:
List the carbohydrate intake recommendations for each of the following:
Before exercise:
Carbohydrate loading:

During exercise:
After exercise:
List the effects of dehydration:
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.

18
6
Chapter 18.
Dietary Supplement:
Estimated Average Requirement:
Recommended Dietary Allowance:
Adequate Intake:
Tolerable Upper Intake Level:
SHORT ANSWER: Supplementation
Explain when calcium supplements should be taken and why.
List the recommended intake and time of intake for each of the following:
Creatine Supplementation:
Caffeine:

19
6
Chapter 19.
Active Listening:
Reflecting:
Instrumental Support:
Emotional Support:
Informational Support:
Companionship Support:
Self-monitoring:
SHORT ANSWER: Stages of Change
Define each of the stages of change:
Stage 1: Precontemplation
Stage 2: Contemplation

Stage 3: Preparation
Stage 4: Action
Stage 5: Maintenance
SHORT ANSWER: SMART Goals
List the definitions and principles of SMART goals.

SHORT ANSWER: Marketing
20
Define marketing mix.
6
List the 4 P’s of Marketing and what they mean to you.
1.
2.
3.
4.
List the 6 Guidelines for uncompromising customer service:
1.
2.
3.
4.
5.
6.

List the 10 steps to success in order:
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
# # #

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NASM Essentials of Personal Fitness

Author: Rachael D’Angelo MS, NASM-CPT CES PES

Page 2 of 63 Exam Prep Workbook, 2013

Proprioceptively Enriched Environment:

Short Answer: Goals and Benefits of the OPT™ Model

Page 3 of 63 Exam Prep Workbook, 2013

INSTRUCTIONS: Match each key term with its proper definition.

______ Human Movement System

______ Nervous system

______ Sensory Function

______ Integrative Function

______ Motor Function

______ Sensory Neurons

______ Motor Neurons

a. The functional unit of the nervous system.

Page 4 of 63 Exam Prep Workbook, 2013

______ Peripheral Nervous System

______ Muscle Spindles

______ Golgi Tendon Organs

______ Joint Receptors

Essential Vocabulary: Muscular System

INSTRUCTIONS: Match each key term with its proper definition.

______ Muscular System

______ Motor Unit

Page 5 of 63 Exam Prep Workbook, 2013

______ More capillaries

______ Decreased oxygen delivery

______ Larger in size

______ Quick to fatigue

______ Less force produced

______ Long-term contractions (stabilization)

______ Smaller in size

______ Fast twitch

______ Slow to fatigue

______ Slow twitch

SHORT ANSWER: INSULIN AND GLUCAGON

List the physiological effects of catecholamines.

Page 6 of 63 Exam Prep Workbook, 2013

INSTRUCTIONS: Match each key term with its proper definition.

______ Cardiorespiratory System

______ Cardiovascular System

______ Stroke Volume

______ Heart Rate

______ Cardiac Output

______ Blood Vessels

a. The rate at which the heart pumps.

Page 7 of 63 Exam Prep Workbook, 2013

a. Vessels that transport blood away from the heart.

Essential Vocabulary: Respiratory System

INSTRUCTIONS: Write the definition of each key term.

Maximal Oxygen Consumption:

Page 8 of 63 Exam Prep Workbook, 2013

Label the following muscles as Inspiration or Expiration:

______ Internal Intercostals

______ External Intercostals

______ Pectoralis minor

SHORT ANSWER: FUNCTION OF ATRIA AND VENTRICLES

What are the functions of the right and left atria?

What are the functions of the right and left ventricles?

SHORT ANSWER: BLOOD

List the three support mechanisms of blood and their functions.

Page 9 of 63 Exam Prep Workbook, 2013

INSTRUCTIONS: Write the definition of each key term.

Excess Postexercise Oxygen Consumption:

Heart rate training zone two _aerobic and _endurance.