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NASM-CPT Cheat Sheet

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Basic Science + Nutrition

  • 15% of exam
  • Anatomy Physiology Biomechanics Nutrition Energy

Client Relations + Coaching

  • 15% of exam
  • Rapport Goals MI Stages Adherence

Assessment

  • 16% of exam
  • Screening Posture Movement Measures Referral

Program Design

  • 20% of exam
  • OPT Variables Progressions Cardio Flexibility

Exercise Technique + Instruction

  • 24% of exam
  • Setup Cueing Spotting Regression Safety

Professional Responsibility

  • 10% of exam
  • Scope Ethics Emergency Recertification Documents

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 SC

  • Forward, side, rotate.
  • Sagittal: forward Frontal: side Transverse: rotate

Spindle vs GTO SC

Spindle

  • Senses length
  • Stretch reflex
  • Contracts muscle

GTO

  • Senses tension
  • Autogenic inhibition
  • Relaxes muscle
  • Length vs tension

Anatomy + Movement SC

  • 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 SC

  • 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 CO

  • Ask, affirm, reflect, summarize.
  • Open questions Affirm strengths Reflect meaning Summarize change

Action vs Maintenance CO

Action

  • Under 6 months
  • New behavior
  • Relapse risk

Maintenance

  • Over 6 months
  • Sustained behavior
  • Identity stronger
  • New vs sustained

Coaching Tools CO

  • 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 CO

  • 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 AS

Screen

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

Assess

  • Baseline data
  • Movement quality
  • Program inputs
  • Can train vs how

Assessment Picker AS

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

Assessment Basics AS

  • 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 AS

  • 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 DE

  • Stabilize, strengthen, then power.
  • Phase 1 control Phase 2 bridge Phase 3 size Phase 5 speed

Phase 1 vs Phase 5 DE

Phase 1

  • Stability
  • Control
  • Endurance

Phase 5

  • Power
  • Explosive
  • Earned readiness
  • Control before power

Program Picker DE

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

OPT Phases DE

  • 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 DE

  • 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 TE

Progress

  • Add demand
  • Quality present
  • Goal supports

Regress

  • Reduce demand
  • Form breaks
  • Pain appears
  • Earn challenge first

Technique Safety TE

  • 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 PR

  • Chest, dizzy, radiating: stop.
  • Chest pain Dizziness Radiating pain Numbness/tingling

Educate vs Prescribe PR

Educate

  • General guidance
  • Hydration basics
  • Food labels

Prescribe

  • Specific diet
  • Medical nutrition
  • Dietitian role
  • General vs specific

Scope Picker PR

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

Exam Logistics PR

  • 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 PR

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

Scope + Safety PR

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

NASM Certified Personal Trainer (NASM-CPT)

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