NASM STUDY GUIDE - Fittin Pretty

1 NASM STUDY GUIDE compiled by Kim @ Stuff You Should This GUIDE is based on the fourth edition of the NASM textbook. It was compiled in the fall of 2013. This GUIDE was created for my own personal use and has not been carefully edited for publication. Please forgive any spelling/grammatical errors, etc. You are more than welcome to tell others about this GUIDE . When you do, I ask that you please direct them to my blog for the free download, rather than sending them a copy directly. (The download will always be free.) If you have questions about this GUIDE or if you find errors, feel free to email me at For more STUDY tips, including lists of topics to focus on, check out the NASM STUDY GUIDE blog posts from Julie @ Peanut Butter Fingers and Gina @ The Fitnessista. Happy studying and GOOD LUCK! -Kim NASM STUDY GUIDE - 2 About this GUIDE This GUIDE is simply a compilation of information copied and pasted directly from the NASM textbook, along with some supplementary information I found helpful for my understanding of the material.

2 This GUIDE is not recognized by NASM in any way. Use at your own risk. The GUIDE is organized by chapter, like the textbook. At the beginning of each chapter is a list of the topics NASM called out as particularly important in their test prep GUIDE (found in the online e-learning materials). Some charts and images were scanned directly from the textbook. Others (such as the 3 planes of motion image) were found online. Color coding and highlighting is for visual learning purposes. You re welcome to make changes to the GUIDE for your own use, but please do not publically distribute a modified version that originated from this GUIDE . This GUIDE might include phrasing and extra details that helped me solidify my personal understanding of the content, but that don t make sense to you. In those cases, always default to the textbook s explanations and refer back to it as necessary.

3 Please do not use this GUIDE as your only STUDY tool! There might be questions on the test that aren t covered here. This is just a compilation of the topics and terms that stood out to me. NASM STUDY GUIDE - 3 Chapter 1 What to Know: Introduction to Integrated Training Be familiar with all definitions throughout the chapter Optimum Performance Training Model o Phase 1: Stabilization Endurance Training o Phase 2: Strength Endurance Training o Phase 3: Hypertrophy Training o Phase 4: Maximal Strength Training o Phase 5: Power Training Escalation of obesity, diabetes, and chronic disease increased demand for personal training First fitness programs (1970 s) didn t take into account new clients medical conditions, training risk factors, muscle imbalances, and goals they just mimicked fitness professionals own programs. Chronic disease: incurable illness or health condition that persists for 1 yr+, resulting in functional limitations and the need for ongoing medical care.

4 Obesity: BMI of 30 or greater, or at least 30 pounds overweight for their height. Overweight: BMI of , or between 25 to 30 pounds overweight for their height. BMI = 703 x (weight in pounds / height^2 in inches) Diabetes: condition in which blood glucose (or blood sugar) is unable to enter cells, resulting in hyperglycemia (high blood sugar). Type 1: Pancreas doesn t produce insulin Type 2: There s enough insulin, but cells are resistant ad do not allow insulin to bring adequate amounts of blood sugar into cells Deconditioned: a state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability. Proprioception: The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement. NASM STUDY GUIDE - 4 Training the body s proprioceptive abilities improves balance, coordination, and posture.

5 Past injuries can alter clients proprioceptive abilities. Proprioceptively Enriched Environment: An unstable, yet controllable, physical situation in which exercises are performed that cause the body to use its internal balance and stabilization mechanisms. Examples: stability ball dumbbell chest press or single-leg squat vs. bench press or barbell squat OPT model Optimum Performance Training Model, which takes into account each individual s goals, needs, and abilities in a safe and systematic fashion. This model was conceptualized for a society that has more structural imbalances and susceptibility to injury than ever before. It can systematically progress any client to any goal. The OPT model includes 3 LEVELS of training: stabilization, strength, and power. Each level includes one or more phases. The 5 PHASES of training: PHASE GOAL DETAILS TRAINING STRATEGIES (1) Stabilization Endurance Training --Increase client s ability to stabilize joints and maintain optimal posture --Increase muscular endurance while developing optimal neuromuscular efficiency (coordination) Neuromuscular efficiency relies on the appropriate combination of proper alignment (posture) and the stabilization needed to maintain that alignment --Proprioceptively challenging environment (stability) --Low loads, high repetitions (2) Strength Endurance Training --Maintain stabilization endurance while increasing prime mover strength --Hypertrophy (increasing muscle size) or maximal strength (lifting heavy loads) Improves.

6 Stabilization endurance, prime mover strength, overall work capacity, joint stabilization, and lean body mass --Moderate loads and repetitions (8-12) --Perform two exercises in a superset sequence (back-to-back without rest): one traditional strength exercise in a stable environment (ie bench press) and one stabilization exercise in a less stable (but still controlled) environment (ie stability ball push-up) (3) Hypertrophy Training Designed for individuals who have the goal of hypertrophy, or maximal muscle growth (ie bodybuilders) --High volume, moderate to high loads --Moderate or low repetitions (6-12) NASM STUDY GUIDE - 5 (4) Maximum Strength Training Designed for those pursuing maximal prime mover strength by lifting heavy loads --High loads, low repetitions (1-5) --Longer rest breaks (5) Power Training --Develop speed and power --Enhance neuromuscular efficiency, prime mover strength, and rate of force production Premise: execution of traditional strength exercises (with heavy loads) superset with power exercises (light load, fast).

7 Ex of power exercises: medicine ball chest pass, soccer throw, squat jump. --Superset: 1 strength and 1 power exercise during resistance training --Perform all power exercises as fast as can be controlled NASM STUDY GUIDE - 6 Chapter 2 What to Know: Basic Exercise Science Know all definitions Figure Figure Table Muscle Fiber Types Table Muscle as Movers Nervous System Kinetic chain: The interaction of the 3 systems responsible for human movement (the nervous, skeletal, and muscular systems) Nervous system: A conglomeration of billions of cells specifically designed to provide a communication network within the human body. The nervous system is divided into two parts: 1) Central Nervous System: brain and spinal cord 2) Peripheral Nervous Systems: nerves (connects CNS to rest of body). 12 cranial nerves, 31 pairs of spinal nerves, and sensory receptors.

8 The PNS is further divided into two systems: a. Somatic Nervous System: Serves outer areas of body and skeletal muscles, provide voluntary control of movement b. Autonomic Nervous System: Supplies neural input to involuntary systems of the body (heart, digestive systems, and endocrine glands) i. The autonomic system is further divided into the sympathetic nervous system (increases activation in preparation for activity) and parasympathetic nervous system (decreases activation during rest and recovery) (Helpful image of nervous system structure on pg. 21) 3 primary functions of the nervous system: NASM STUDY GUIDE - 7 1) Sensory function: allows body to sense changes in internal/external environment (ie walking on sand to walking on sidewalk) 2) Integrative function: allows body to analyze and interpret sensory information to allow for proper decision making 3) Motor function: neuromuscular response to sensory information (ie changing walking pattern to manage the sand to sidewalk switch) The Neuron: functional unit of the nervous system; a specialized cell that processes and transmits information through electrical and chemical signals.

9 Neurons are composed of three main parts (image on pg. 18): 1) Cell body, including: lysosomes, mitochondria, and a Golgi complex 2) Axon, which provides communication from the brain and spinal cord to the body 3) Dendrites, which gather information from other structures and transmit back to the neuron 3 kinds of neurons: 1) Sensory neurons respond to touch, sound, light, and other stimuli 2) Interneurons transmit nerve impulses between neurons 3) Motor neurons transmit nerve impulses from the brain/spinal cord to the effector sites Sensory receptors convert environmental stimuli into sensory information that the brain/spinal cord use to produce a response. 4 kinds of receptors: 1) Mechanoreceptors respond to mechanical force (touch/pressure) 2) Nociceptors respond to pain 3) Chemoreceptors respond to chemical interaction (smell/taste) 4) Photoreceptors respond to light Muscle spindles are sensory receptors within muscles that run parallel to the muscle fibers and are sensitive to changes in muscle length and rate of length of change.

10 When muscles are stretched, the spindles are also stretched, conveying information to the brain about muscle length. Muscle spindles also help in regulating the contraction of muscles via the stretch reflex mechanism, which prevents overstretching. Golgi tendon organs (located where skeletal muscle fibers insert into the tendons of skeletal muscle) are sensitive to changes in muscular tension and rate of tension change. Activation of the Golgi tendon organ causes muscles to relax, preventing the muscle from excessive stress. NASM STUDY GUIDE - 8 Joint receptors are located in and around the joint capsule and signal extreme joint positions. Skeletal System 206 bones in the skeletal system, 177 for voluntary movement. More than 300 joints. 2 divisions: Axial skull, rib cage, and the vertebral column Appendicular upper and lower extremities, shoulder and pelvic girdles Bones have two jobs: 1) leverage (levers) 2) support (posture) Bone is constantly renewed through a process called remodeling, during which old bone tissue is broken down and removed by cells called osteoclasts and new bone tissue is laid down in its place by osteoblasts.