NASM Cheat Sheet 2026

The 30 highest-yield NASM facts, distilled from real exam questions. Print it, save it as a PDF, or study it here — free, no sign-up.

1. What is an example of a plyometric exercise? → Box jumps
2. A client with multiple sclerosis (MS) should be advised to avoid which environmental condition during exercise? → Excessive heat, which can temporarily worsen MS symptoms
3. What is the primary measure used to estimate daily energy requirements? → Total daily energy expenditure
4. Which NASM cardiorespiratory stage is most appropriate for a client who is sedentary and has never exercised consistently? → Stage 1
5. In NASM's corrective exercise strategy, which exercise phase focuses on activating underactive muscles in isolation? → Activate phase
6. The single-leg squat assessment primarily evaluates which movement quality? → Lower-extremity dynamic stability and balance
7. Which vitamin is fat-soluble? → Vitamin D
8. Which flexibility method is considered the MOST advanced in NASM's flexibility training continuum? → Neuromuscular stretching (PNF)
9. The Karvonen formula calculates target heart rate using: → Heart rate reserve and desired training intensity percentage
10. Static stretching is most effective when held for what minimum duration according to NASM guidelines? → 20–30 seconds
11. A client frequently cancels sessions citing lack of motivation. According to NASM's behavior change approach, the trainer should first: → Explore the client's underlying values and what exercise means to them
12. What does the term 'EPOC' refer to in the context of cardiorespiratory exercise? → Excess post-exercise oxygen consumption
13. Which energy system is primarily utilized during steady-state cardiorespiratory exercise lasting more than 2 minutes? → Oxidative (aerobic) system
14. Which assessment tool is NASM's primary recommendation for measuring cardiorespiratory fitness in apparently healthy adults? → 3-Minute Step Test
15. Which NASM training phase is most appropriate as an entry point for older adult clients (65+) who are new to exercise? → Phase 1 — Stabilization Endurance
16. A lateral bound exercise is BEST classified as which type of plyometric exercise in NASM's system? → Strength plyometric
17. For youth clients (ages 7–12), NASM recommends resistance training loads be kept at what percentage of 1 RM? → Below 60% of 1 RM
18. When the feet turn out excessively during the OHSA, which muscle is typically identified as overactive? → Soleus and lateral gastrocnemius
19. A client with chronic obstructive pulmonary disease (COPD) would benefit MOST from which type of exercise program? → Interval training with rest periods to manage breathlessness
20. Before beginning power-phase plyometrics, NASM recommends a client demonstrate adequate competency in which foundational areas? → Stabilization and muscular strength
21. What does BMI stand for? → Body Mass Index
22. According to NASM, what is the primary communication skill that builds rapport with clients during fitness consultations? → Active listening
23. What is the recommended rest period between sets for muscle hypertrophy? → 60-90 seconds
24. According to NASM, which communication approach should trainers primarily use to understand a client's needs and goals? → Open-ended questioning
25. Heart rate zone 2 (76–85% HRmax) in NASM's cardiorespiratory model is best described as: → Moderate-intensity aerobic training approaching the ventilatory threshold
26. Which type of feedback is most effective for building a client's long-term confidence and motivation? → Specific, positive feedback tied to effort and progress
27. What type of exercise is best for increasing flexibility? → Stretching
28. Which assessment is used by NASM to identify postural deviations and movement compensations? → Overhead Squat Assessment (OHSA)
29. Dynamic stretching is most appropriately used: → As part of a warm-up before training
30. Which skinfold measurement site is assessed by pinching a diagonal fold above the right iliac crest? → Suprailiac