nasm personal trainer certification
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- name the 6 components of training under the opt model
- flexibility, cardiorespiratory, core,balance, power, strength
- name five components of the kinetic chain assessment
- posture, movement, strength, flexibility, and athletic performance
- corrective exercise training goals
- CET corrects muscle imbalances, reconditions injuries, prepares body for training, prevents training overload, enhances adaptation, improves the body’s work capacity and improves stabilization strength.
- integrated stabilization training goals
- Integrated Stabilization Training (IST) improves neuromuscular efficiency, functional strength, core strength, dynamic stabilization and functional flexibility.
- stabilization equivalent training goals
- Stabilization Equivalent Training (SET) enhances stabilization strength and endurance during functional movement patterns while increasing muscle mass, enhancing metabolism and improving stabilization strength.
- MDT goals
- Muscular Development Training (MDT) increases muscle mass for athletes such as football players and bodybuilders.
- MST goals
- Maximal Strength Training (MST) improves motor-unit recruitment, frequency of motor-unit recruitment, motor-unit synchronization and peak force.
- EET
- Elastic Equivalent Training (EET) enhances neuromuscular efficiency and power production, especially for athletes who need to express force quickly.
- MPT
- Maximal Power Training (MPT) increases speed strength and creates neuromuscular adaptations through an entire range of motion.
- body map
- dynamic postural assessment assesses transitional flexibility and strength throughout the entire body.
- components of body map
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⬢ Isolated Flexibility Assessment
⬢ Positional Kinematics
⬢ Muscle Testing - performance profile
- Designed for any athlete, NASM’s sport specific Performance Profile will lead the athlete through a series of dynamic tests as the Performance Team collects and measures data. This data establishes a baseline for each athlete from which to measure progress as they work through their OPT™ program. Muscle and strength imbalances exhibited during transitional and dynamic movement are also assessed and corrective and performance enhancement strategies are then included in the athlete’s training program.
- KCA kinetic chain assessment
- posture, balance, flexibility, strength, movement, speed, power and agility
- KCA
- designed for the serious athlete or fitness client. It is also effective for clientele who suffer from a chronic or acute injury, pain or discomfort. KCA identifies muscle and joint imbalances through the use of cutting-edge tools and techniques.
- opt can:
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OPTâ„¢ programs can:
• Reduce body fat
• Increase muscle mass
• Enhance flexibility
• Increase cardiorespiratory capacity
• Improve core strength
• Enhance balance
• Boost power
• Improve quickness
• Increase agility
• Boost strength
• Speed injury recovery - total body stabilization exercises
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Squat to row progression
Squat, curl to press progression
Single leg squat, curl to press
Single leg squat touchdown to overhead press
Single leg Romanian deadlift to overhead press
Multiplanar step up, balance to overhead press - total body strength exercises
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Lunge to two arm dumbbell press
Step up to two arm press
Squat to two arm press
Squat to two arm row
Barbell Romanian deadlift, shrug, calf raise
Barbell Russian deadlift, shrug, calf raise - total body power exercises
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Two arm push press
Single arm dumbbell snatch
Barbell clean - chest stabilization
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Dumbbell chest press progression
Ball dumbbell chest press progression
Push up progression
Standing cable chest press progression - chest strength
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Flat dumbbell chest press
Incline dumbbell chest press
Barbell bench press
Incline barbell bench press
Chest press machine - chest power
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Two arm medicine ball chest pass
Staggered stance two arm medicine ball chest pass
Rotation chest pass
Plyometric push up
Speed bench press
Speed incline bench press - back exercise
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Back stabilization
Standing cable row progression
Standing cable pulldown progression
Standing cable extension progression
Ball dumbbell row
Ball dumbbell cobra
Dumbbell row progression
Dumbbell cobra progression - back strength
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Seated cable row
Pullup
Seated cable extension
Seated lat pulldown - back power
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Ball medicine ball pullover throw
Soccer throw
Woodchop throw - shoulder stabilization
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Seated ball dumbbell flexion
Seated ball dumbbell scaption
Seated ball dumbbell abduction
Prone dumbbell scaption
Prone dumbbell abduction
Prone dumbbell cobra
Ball combo 1
Prone rear delt row
Prone external rotation
Prone military press
Ball combo II
Standing cable external rotation
Standing cable internal rotation
Standing dumbbell scaption progression
Standing dumbbell pnf
Standing dumbbell military press progression - shoulder strength
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Seated dumbbell shoulder press
Standing dumbbell military press
Seated shoulder press machine - shoulder power
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Medicine ball scoop toss
Overhead medicine ball throw - muscle spindle
- sense over stretch; cause contraction. major sensory organs of mm. parallel to fibers. Sensitive to ch in length and rate of l change. When muscle is stretched the spindles are stretched, causes mm to contract to prevent overstretching
- golgi tendon organs
- sense overtension, cause relaxation. where mm and tendon meet. Sensitive to change in mm tension and rate of tension change. Cause mm to relax to prevent excessive stress
- joint receptors
- sense stress, inhibit mm. in and around joint capsule; pressure, acceleration, decel of jt. Extreme jt positions; prevent injury. Reflexive inhibition if too much stress.
- roll
- femoral condyles rolling over tibial condyles during a squat.
- slide
- tibial condyles moving across femoral condyles during knee extension.
- spin
- head of radius rotating on end of humerus during pronation/supination of forearm.
- fusiform
- parallel to direction of tendon; biceps, rectus abdominis.
- fanshaped
- : from broad attachment to narrow; pec major. Convergent; radiate
- longitudinal
- parallel to line of pull; sartorius.
- quad
- parallel to line of pull; rhomboid. Four sided, flat.
- unipenniform
- oblique to line of pull; post tib. Short.
- bipenniform
- oblique; rectus femoris
- multipenniform
- oblique; deltoid
- hip extension
- gluteus maximum is agonist. Hamstrings and erector spinae are synergistic. Transverses abdominis, internal oblique and multifidus (deep mm in low back) are stabilizers of low back, pelvis and hips (lumbo pelvic hip complex). Psoas (deep hip flexor) is antagonistic to gluteus maximus.
- chest press
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Prime mover: pec major
Synergist: ant delt, triceps
Stabilizer: rotator cuff
Antagonist: post deltoid - overhead press
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Prime mover: deltoid
Synergist: triceps
Stabilizer: rotator cuff
Antagonist: lats - row
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Prime mover: lats
Synergist: post delt, biceps
Stabilizer: rotator cuff
Antagonist: pec major - squat
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Agonist: gluteus maximus, quadriceps
Synergist: hamstrings
Stabilizer: transverses abdominis
Antagonist: psoas