NASM 6th Edition chapter 13 - Assessments, Training Concepts, and Program Design
NASM study guide chapter 13

If you have not signed up for NASM CPT, sign up here to save 25% with my personal code PTP25.

Get your copy of the NASM CPT exam cheat sheet. It helps immensely in studying for the exam.

Make sure to check out Trainer Academy for premium NASM CPT study materials. They will reduce study time by 50% and have an exam pass guarantee. Read my full review on them here. You can save $100 on their MVP study system with the code: PTPSUB

Chapter 13 NASM study guide

Important definitions to know

Single set: This is one single set for every exercise.

Exclusive PTP CPT Offers


Gold Standard Cert
NASM Gold Standard Personal Trainer Certification - Save 25%<br />
Most Popular Cert
ISSA - Most Popular Online Personal Trainer Certification 3 Certs for
Best Study Materials
TA - Trainer Academy - Best Study Materials for Personal Trainer Certification Online - See MVP discount
A Good Option
ACE Certification- A Good Fitness Course Online Option - 25% off<br />
A Good Option
NCSF Certification - A Good Option - Save 25%
Best CPT for you?
Best CPT For You? Take the Personal Trainer Certification Online quiz and Get a Personalized Recommendation Just for You

Multiple sets: This is doing more than one set for every exercise.

Pyramid set: When you decrease the number of repetitions as you increase the weight that you perform. Also, when you increase the repetitions and decrease the weight.

Superset: When a set is performed immediately following another set.

Drop set: When you decrease the weight after failing to continue performing repetitions.

Circuit training: Multiple sets in succession with little or no pause between them.

Peripheral heart action: This is when you alternate between lower body exercises and upper body in a circuit-style fashion.

Exclusive PTP CPT Offers


Gold Standard Cert
NASM Gold Standard Personal Trainer Certification - Save 25%<br />
Most Popular Cert
ISSA - Most Popular Online Personal Trainer Certification 3 Certs for
Best Study Materials
TA - Trainer Academy - Best Study Materials for Personal Trainer Certification Online - See MVP discount
A Good Option
ACE Certification- A Good Fitness Course Online Option - 25% off<br />
A Good Option
NCSF Certification - A Good Option - Save 25%
Best CPT for you?
Best CPT For You? Take the Personal Trainer Certification Online quiz and Get a Personalized Recommendation Just for You

Split routine: Where you focus on one muscle group on certain days. Bodybuilding style routine.

Vertical loading: When you do one set, move on to another but then return to the first exercise.

Horizontal loading: When you complete all your sets for one exercise before changing to another.

The peripheral heart action system

You need to know the difference between the exercises one will include for a PHA circuit for the different phases of the OPT model. You should notice that the PHA for the stabilization phase only includes stabilization exercises. This is the same for the power as well as the strength phase.

General adaptation syndrome (how the body reacts to stress)

Phase number one: the alarm stage

This is the first reaction to a stressor. It activates multiple psychological and physiological protective processes within the body. Your body is forced to adapt when starting a resistance training program. It increases the amount of force on muscles, bones, joints, the nervous system, and connective tissues. In the alarm phase, physiological responses occur. This includes increased oxygen, blood supply, and neural recruitment to working muscles.

Phase number two: the resistance stage

In this phase, your body can increase its functional capacity to adjust to the stressor. Here, the body increases its ability to efficiently distribute oxygen and blood to specific body parts and more efficiently recruit muscle fibers. Once this adaptation has happened, the body needs even more increased overload and stress to produce a new response or an even higher fitness level.

Phase number three: the exhaustion stage

Prolonged stress can lead to distress and exhaustion. This happens when a stressor is too much for the physiological systems to handle. This will result in injury and breakdowns, such as muscle strains, joint pain, stress fractures, and emotional fatigue.

Mental and physical benefits from resistance training

  • It will help to improve muscle tone and strength.
  • Helps in protecting the joints from injury.
  • Helps to improve one’s muscle/fat ratio.
  • Helps to improve one’s stamina.
  • Helps control chronic diseases such as depression, obesity, back pain, heart disease, arthritis, and diabetes.
  • Helps with pain management.
  • Improved balance and mobility.
  • Reduces one’s risk of injury.
  • Helps to increase bone density which reduces one’s risk of osteoporosis.
  • Helps with a better sense of well-being and self-confidence and can improve one’s mood.
  • Helps with insomnia.
  • Helps with performance enhancement.

Resistance training adaptations

  • Stabilization promotes balance adaptation, muscular endurance, and improved joint stability.
  • Muscular endurance promotes core endurance, decreased body fat, and joint/core stabilization mechanisms.
  • Muscular hypertrophy promotes muscular growth.
  • Strength promotes the ability to overcome outside forces easier. The nervous system learns to recruit more muscle fibers at a single time.
  • Power promotes the ability to produce force in the shortest period of time possible. Helps with all sports.

If you want additional study materials, check out the team over at Trainer Academy. They have incredible study materials for NASM And I have a special limited-time discount for my readers. I also suggest you check out my review on Trainer Academy here.

NASM 6th Edition chapter 13 - Assessments, Training Concepts, and Program Design 1
NASM 6th Edition chapter 13 - Assessments, Training Concepts, and Program Design 2
NASM 6th Edition chapter 13 - Assessments, Training Concepts, and Program Design 3

NASM flashcards for Chapter 13

NASM 6th Edition chapter 13 - Assessments, Training Concepts, and Program Design 3

Tyler Read

Tyler Read, BSc, CPT. Tyler holds a B.S. in Kinesiology from Sonoma State University and is a certified personal trainer (CPT) with NASM (National Academy of sports medicine), and has over 15 years of experience working as a personal trainer. He is a published author of running start, and a frequent contributing author on Healthline and Eat this, not that.

PTPioneer Editorial Integrity

All content published on PTPioneer is checked and reviewed extensively by our staff of experienced personal trainers, nutrition coaches, and other Fitness Experts. This is to make sure that the content you are reading is fact-checked for accuracy, contains up-to-date information, and is relevant. We only add trustworthy citations that you can find at the bottom of each article. You can read more about our editorial integrity here.

4 thoughts on “NASM 6th Edition chapter 13 – Assessments, Training Concepts, and Program Design”

  1. PTPioneer User

    Is there any difference between the study materials from Trainer Acadamy in your Free NASM section and the one I saw on your ‘99% NASM Exam Pass Rate! Find out how’ section?

    1. Tyler Read - Certified Personal Trainer with PTPioneer

      Hey David,
      Yes there are differences between the two study materials for sure. In fact I am stopping selling my study materials and I am just promoting trainer Academy. They have a whole team of people working on their study materials where with me it was just me myself and I haha. I still produced great study materials, but I have to give them the edge for sure.

    1. Tyler Read - Certified Personal Trainer with PTPioneer

      Hi Yasmin, you are welcome; enjoy the study materials and review the content. I am happy to help the community.

Leave a Comment

Your email address will not be published. Required fields are marked *

Get The Sectret Cheat Sheet For The ISSA Exam

18749

NASM CPT exam cheat sheet

Get The Sectret Cheat Sheet For The CSCS Exam

18749

Get The Sectret Cheat Sheet For The ACSM Exam

18749

Get The Sectret Cheat Sheet For The ISSA Nutritionist Exam

18749

Get The Sectret Cheat Sheet For The NCSF CPT Exam

18749

Get The Sectret Cheat Sheet For The NASM CNC Exam

18749

Get The Sectret Cheat Sheet For The NASM PES Exam

18749

Get The Sectret Cheat Sheet For The NASM CES Exam

18749

Get the top 5 Tips for Passing the ACE CPT

18749

Get the top 5 Tips for Passing the NASM CPT

18749

Get The Sectret Cheat Sheet For The NASM Exam

18749

Get The Sectret Cheat Sheet For The NSCA CPT Exam

18749

Get The Sectret Cheat Sheet For The ACE Exam

18749

Get The Sectret Cheat Sheet For The NASM Exam

18749
Scroll to Top