You're at the finish line
You've completed 8 modules covering anatomy, kinesiology, exercise physiology, assessment, program design, nutrition, special populations, and business. Capstone reviews what you've learned and prepares you for the final certification exam (cap-03).
Module-by-module summary
Module 1 — Functional Anatomy- Anatomical position, planes, directional terms
- Skeletal system: 5 bone types, 3 joint classes
- Muscles of upper body, lower body, core
- Connective tissue: tendons (muscle to bone), ligaments (bone to bone)
- Nervous system control of movement
- Cardiovascular and respiratory systems
- Forces: gravity, friction, ground reaction
- Levers: 1st (fulcrum middle), 2nd (resistance middle), 3rd (force middle — most body movements)
- Force-velocity curve, length-tension relationship
- Contraction types: concentric, eccentric (most growth), isometric
- Open vs closed chain
- Biomechanics of squat, deadlift, press, pull
- Gait, posture, common compensations
- 3 energy systems: ATP-PC (0-10s), glycolytic (10s-2min), oxidative (>2min)
- VO2 max (oxygen utilization), lactate threshold
- Fiber types: I (slow), IIa (intermediate), IIx (fast)
- Hormonal responses: testosterone, GH, cortisol, insulin
- Cardiovascular adaptations: bigger heart, more blood, more capillaries, more mitochondria
- Muscular adaptations: neural first, then hypertrophy
- Overload, specificity, reversibility (SAID principle)
- Recovery, sleep, overtraining
- Thermoregulation
- PAR-Q for screening
- Resting HR, BP categories (Stage 2 = ≥140/90)
- Body composition methods and their limits
- Postural assessment (4 syndromes)
- Dynamic screens (overhead squat key)
- Cardio testing (Rockport, step test)
- Strength testing (prefer 5RM for general-pop, estimate 1RM)
- Flexibility vs mobility
- SMART goals, stages of change
- Variables: reps, sets, intensity, rest
- Periodization: linear (LP), undulating (DUP), block
- Hypertrophy: 12-20 sets/muscle/week, RIR 1-3
- Strength: 80-100% 1RM, 1-5 reps, 3-5 min rest
- Fat loss: caloric deficit + maintained resistance training
- Athletic performance: specificity, power training
- General fitness: 150 min cardio + 2× resistance + balance
- Warm-up: 3 phases, avoid static stretching pre-strength
- Exercise selection: primary → secondary → accessory → corrective
- Scope: trainers coach habits, not medical nutrition therapy
- Energy balance, TDEE (BMR + TEF + EAT + NEAT)
- Macros: protein 4 kcal/g, carbs 4 kcal/g, fat 9 kcal/g
- Active adult protein: 0.7-1.0 g/lb, 30-40g per meal
- Hydration: ~90-125 oz daily, electrolytes for long/hot sessions
- Tier 1 supplements: creatine, caffeine, protein, vitamin D, omega-3, magnesium
- Behavior change: one habit at a time, hand portions for non-trackers
- Older adults: resistance training preserves muscle, bone, balance
- Pre/post-natal: ACOG encourages exercise; avoid supine after week 16
- Youth: safe with appropriate progression; avoid early specialization
- Hypertension: clearance at Stage 2+; aerobic + resistance lowers BP
- Diabetes: exercise improves insulin sensitivity; manage hypoglycemia risk
- OA / replacements: progressive resistance helps; surgeon clearance for replacements
- Low back pain: red flags require referral; movement beats rest
- Obesity: low-impact start, resistance training non-negotiable, refer to RD for medical conditions
- LLC + professional liability insurance + waiver
- Pricing: don't undersell; raise rates annually
- Onboarding: discovery → intake → assessment → 30-day intensive
- Retention: first 90 days critical
- Audience: hook, consistency, specificity
- Referrals: ask after visible results, follow up within 24 hours
- Hybrid model: in-person + online + scalable software
- Boundaries: prevent burnout, plan career arc
High-frequency exam topics
Be especially comfortable with:
- AHA blood pressure categories
- The 3 energy systems and their durations
- Hypertrophy programming variables
- SMART goals
- Force-velocity curve
- Knee valgus and how to address it
- Eccentric vs concentric contractions
- Scope of practice on nutrition
- Hypoglycemia recognition and response
- Red flags requiring referral
How to study cap-03
The final exam covers ALL 8 modules. To prepare:
1. Re-read this review session 2. Re-take any module exam where you scored below 90% 3. Practice case studies — given a client profile, build a program 4. Re-read your notes on weak areas 5. Sleep 7+ hours the night before — the exam is 200 questions in 180 minutes
You earned this
If you've worked through 95 lessons, you have more grounded education than 60-70% of certified trainers in the field. The final exam confirms what you already know.
Good luck.