ULTIMATE

NASM CPT THE MOST CRITICAL

EXAM
TO PASS THE NASM
CPT EXAM

CHEATSHEET
CUT YOUR STUDY TIME IN HALF
WITH TRAINER ACADEMY. LEARN
ABOUT THEIR EXAM PASS
(+NASM CPT RETAKE FEE)
GUARANTEE. TRY OUT THEIR
NASM CPT MVP STUDY SYSTEM
HERE COMPLETELY FREE.
 NASM CPT Cheatsheet
3_OPT_Training Blood_function Iliotibial head OHS Knees move in Corrective (SMR and 2:Resistance Power:
stages: continued: Hip flexor complex weak muscles: static stretching) development Reps: 1-10
1: Stabilization 3: Transport hormones Bicep femoris ( short) Gluteus Active (SMR and 3:Exhaustion Sets: 3-6
2: Strength 4: Carries heat Pronationdistortion Medius/Maximus active isolated 5 resistance training Intensity: 35% to
3: power 5: Regulates temp weak muscles: Vastus Medialis stretching) 45%
adaptations:
NASM_Opt 6: clotting protects Anterior tibialis oblique Functional (SMR and Tempo: fast
1: stabilization
Training phases: 7: fights disease in Posterior tibialis OHS LPHC leans dynamic stretching) Rest: 3-5 min
2: muscular endurance
1: Stabilization end Sickness Vastus medialis forward tight Recommended Exercise tools:
3: Muscle hypertrophy
2: strength end ATP-PC: Gluteus muscles: exercise for adults: Free weights
3: hypertrophy 150 minutes of 4: Strength Machines
1: 10-15 sec medius/Maximus Soleus
4: max strength Hip external rotators moderate intensity 5: Power Cable machines
2: Fastest Gastrocnemius
5: power Lower crossed tight or 75 minutes of Resistance training Elastic bands
3: No-O Hip flexor complex
Phases that have muscles: vigorous aerobic systems: Medicine balls
4: Short Abdominal complex
cardiorespiratory: 5: High intensity Gastrocnemius exercise. Single set Kettle bells
OHS LPHC leans
All Three parts of Soleus Cardiovascular Multiple set Body weight
Glycolysis: forward weak
a neuron: Hip flexor complex training for general Pyramid TRX
1: 30-50 sec muscles:
1: Cell body Adductors health: Superset Bosuball
2: Axon 2: Use carbs Anterior tibialis
Latissimus dorsi 60% of Max O Drop set Stability ball
3: Dendrites 3: medium duration Gluteus maximus
Erector Spinae consumption. Protein intake:
Oxidative system: Erector Spinae Circuit training
Three_joint FITTE Principles:
1: Oxidative Lower crossed weak Peripheral heart Sedentary = .4g/lb
motions: OHS low back
muscles: Frequency Strength = .5=.8g/lb
1: Roll 2: Slow process arches tight action
Anterior tibialis Intensity Endurance = .5-
2: Slide 3: Long duration muscles: Split routine
Posterior tibialis Time .6g/lb
3: Spin 3 oxidative systems: Hip flexor complex A vertical loading
Gluteus maximus Type Amino acids:
Skeletal_system Aerobic glycolysis erector Spinae Enjoyment Horizontal loading
Lucius Medius 20 total
functions: Krebs cycle Latissimus dorsi Local stabilization Acute variables of
Lower crossed weak 9 essential
1: Shape electron transport OHS low back system muscles ( training:
muscles cont Recommended
2: Protection chain (ETC) arches weak type I slow twitch) Repetition
Transverse macros:
3: Movement Respiratory quotient muscles: Transverse Set
abdominis Pro: 10% to 35%
4: blood production RQ of 1 =100% fat Gluteus maximus Dominis Training intensity
Internal oblique Cho: 45% to 65%
5: store minerals RQ of 1 = 100% carbs Hamstring complex Internal oblique
Upper crossed tight Rep tempo Fat: 20% to 35%
Layers of muscle: Sagittal plane: intrinsic core Lumbar multi fidus
muscles: Rest interval Macro calories:
Epimysium Motion: stabilizers Pelvic floor muscles
Upper Trapezius Training volume Pro: 4 cal/gram
Perimysium Flexion/extension OHS arms fall Diaphragm
Levator scapulae Training frequency Cho: 4 cal/gram
Endomysium Axis: Coronal forward tight Best core exercise
Sternocleidomastoid Training duration Fat: 9 cal/gram
(deepest) Frontal plane: muscles: for beginner: Prone
Scalene Exercise selection Alcohol: 7 cal/gram
Slow twitch fibers: Motion: Latissimus dorsi iso ab
Latissimus dorsi ATP recovery: Fluid
1: increased oxygen Abduction/adduction Teres major Core musculature:
Teres major recommendations:
2: Smaller , Lateral flexion, E Pec major/minor Local stabilization 20-30 sec = 50%
Subscapularis 6-12 oz every 15-20
3: less force version/Inversion OHS arms fall system 40 sec = 75%
Pec major/minor min Of Exercise
4: Slow fatigue Axis: forward weak Global stabilization 60 sec = 85%
Upper Crossed weak 16-24 oz/lb lossed
Fast twitch fibers: Anterior/posterior muscles: system 3 min = 100%
muscles: during exercise.
1: Less oxygen Transverse plane: Mid/lower traps Movement system Program design
Deep cervical flexors Common vitamins
2: larger Motion: Rhomboids Stabilization Continuum:
Serratus Anterior with adverse
3: more force Internal/external Rotator cuffs exercises: Muscle
Rhomboids effects when
4: fast fatigue rotation, Left/right OHS what to view: 1: involve no lower endurance/stabilization
Mid trapezius consumed in
Muscle spindle: rotation, Horizontal body joint movement on:
Lower trapezius Anterior:
1: change in length 2: Balance power excess:
abduction/adduction Teres minor Feet, ankles and Reps: 12 to 20
2: Stretch reflex include a "hop" Zinc
Axis: Longitudinal Infraspinatus knees Sets: 1-3
3: cause contraction 3: Balance strength Iron
Estimated HR: OHS feet turn out Laterally: Intensity: 50% to
Golgi Tendon: involve bending at Vitamin D
220 – age tight muscles: LPHC , shoulder 70%
1: attach to tendons hip or knee Vitamin A
HR training zones: Soleus and cervical Tempo: slow (4/2/1)
2:Change in muscle Proprioceptively 5 stages of change:
1: 65% to 75% Lateral complex Rest: 0-90 sec
tension challenging Precontemplation
2: 76% to 85% gastrocnemius BMI for Hypertrophy:
3: Cause relaxation equipment: Contemplation
3: 86% to 95% Biceps femoris overweight/Obese: Reps: 6 to 12 Preparation
Blood flow in 1: Floor
Which pulse?: (short) Overweight:25.0- 29.99 Sets: 3 to 5 Action
heart: 2: Balance beam
Radial pulse OHS feet turn out Obese: 30.0 - 34.99 Intensity: 70% to Maintenance
1: Right A (no O) 3: Half-foam roll
Postural weak muscles: Cumulative injury 85% Barriers to exercise:
2: Right V (no O) 4: Foam pad
assessments ( Medial cycle: Tempo: moderate Not enough time
3: Left A (O) 5: Balance disc
Green are gastrocnemius 1: tissue trauma Unrealistic goals
4: left V (O to body) 6: Wobble board (2/0/2)
almost always Medial hamstring 2: Inflammation Lack of support
Blood vessels: 7: Bosu ball Rest: 0-60 sec
tight and yellow Gracilis, Sartorius, 3: muscle spasms Social physique
1: Arteries Three phases of Max strength:
are almost Popliteus 4: adhesions
2: Arterioles plyometric training: Reps: 1-5 anxiety
always weak) OHS knees move in 5: Altered
3: Capillaries 1: Eccentric Sets: 4-6 Convenience
Pronationdistortion tight muscles: neuromuscular control
4: Venules 2:amortization SMART goals:
tight muscles: Adductor complex Intensity: 85% to
5: Veins 6: Muscle imbalance 3:Concentric/loading Specific
Gastrocnemius Bicep femoris (short) 100%
Blood functions: 7: repeat Three phases Immeasurable
Soleus Tensor fascia latae integrated flexibility Tempo: fast
1: Transport O general adaptation Attainable
Peroneals Vastus lateralis continuum: syndrome: Rest: 3 to 5 min
2: Transport waste Realistic
Adductors 1:Alarm reaction Timely