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NASM Exercises

February 21, 2020 by Dan Ma Leave a Comment

Resistance Training Exercises

Total Body-Stabilization

Ball Squat, Curl to Press
Multiplaner Step–Up Balance, Curl, to Overhead Press

Total Body-Strength

Lunge to Two-Arm Dumbbell Press
Squat, Curl, to Two-Arm Press

Total Body-Power

Two-Arm Push Press
Barbell Clean

Chest-Stabilization

Ball Dumbbell Chest Press
Push-Up

Chest-Strength

Flat Dumbbell Chest Press
Barbell Bench Press

Chest-Power

Two-Arm Medicine Ball Chest Pass
Rotation Chest Pass

Back-Stabilization

Standing Cable Row
Ball Dumbbell Row

Back-Strength

Seated Cable Row
Seated Lat Pulldown

Back-Power

Medicine Ball Pullover Throw

Shoulder-Stabilization

Single-Leg Dumbbell Scaption
Seated Stability Ball Military Press

Shoulder-Strength

Seated Dumbbell Shoulder Press
Seated Shoulder Press Machine

Shoulder-Power

Front Medicine Ball Oblique Throw
Overhead Medicine Ball Throw

Biceps-Stabilization

Single-Leg Dumbbell Curl
Single-Leg Barbell Curl

Biceps-Strength

Seated Two-Arm Dumbbell Biceps Curl
Biceps Curl Machine

Triceps-Stabilization

Supine Ball Dumbbell Triceps
Prone Ball Dumbbell Triceps Extensions

Triceps-Stregth

Cable Pushdown
Supine Bench Barbell Triceps Extension

Leg-Stabilization

Ball Squat
Multiplaner Step-Up to Balance

Leg-Strength

Leg Press (Hip Sled)
Barbell Squat

Leg-Power

Squat Jump
Tuck Jump

Flexibility Training Exercises

Stretches For Myofascial Release

Gastrocnemius/Soleus (Calves)
Tensor Facsia Latae (TFL)/Iliotibial (IT) Band
Adductors
Piriformis
Latissimus Dorsi

Static Stretches

Static Gastrocnemius Stretch
Static Standing TFL Stretch
Static Kneeling Hip Flexor Stretch
Static Standing Adductor Stretch
Static Latissimus Dorsi Ball Stretch
Static Pectoral Stretch
Static Upper Trapezius/Scalene Stretch

Active-Isolated Stretches

Active Gastrocnemius Stretch with Pronation and Supination
Active Supine Biceps Femoris Stretch
Active Standing TFL Stetch
Active Kneeling Hip Flexor Stretch
Active Standing Adductor Stretch
Active Latissimus Dorsi Ball Stretch
Active Pectoral Stretch
Active Upper Trapezius/Scalene Stretch

Dynamic Stretches

Prisoner Squat
Multiplaner Lunge with Reach
Single-Leg Squat Touchdown
Tube Walking: Side-to-Side
Medicine Ball Lift and Chop

Cardiorespiratory Fitness Training

Stage Training

Stage 1
Stage 2
Stage 3

Circuit Training

Core Training

Core-Stabilization

Marching
Two-Leg Floor Bridge
Floor Prone Cobra
Prone Iso-Abs (Plank)

Core-Stregth

Ball Crunch
Back Extension
Reverse Crunch
Cable Rotation

Core-Power

Rotation Chest Pass
Ball Medicine Ball Pullover Throw
Front Medicine Ball Oblique Throw
Soccer Throw

Balance Training

Balance-Stabilization

Single-Leg Balance
Single-Leg Balance Reach
Single-Leg Hip Rotation
Single-Leg Lift and Chop
Single-Leg Throw and Catch

Balance-Strength

Single-Leg Squat
Single-Leg Squat Touchdown
Single-Leg Romanian Deadlift
Multiplanar Step-Up to Balance
Multiplaner Lunge to Balance

Balance-Power

Multiplanar Hop with Stabilization (all three planes)
Multiplanar Single-Leg Box Hop-Up with Stabilization
Multiplanar Single-Leg Box Hop-Down with Stabilization

Plyometric (Reactive) Training

Plyometric-Stabilization

Squat Jump with Stabilization
Box Jump-Up with Stabilization
Box Jump-Down with Stabilization
Multiplaner Jump with Stabilization

Plyometric-Strength

Squat Jump
Tuck Jump
Butt Kick
Power Step-Up

Plyometric-Power

Ice Skaters
Single-Leg Power Step-Up
Proprioceptive Plyometrics

SAQ Training

SAQ Speed Ladder Drills

SAQ Cone Drills

5-10-5 Drill
Modified Box Drill
T-Drill
Box Drill
L.E.F.T. Drill

NASM CPT: GUIDED STUDY COURSE – MODULE 5

February 13, 2020 by Dan Ma Leave a Comment

Midterm

Complete the Midterm Exam with a score of 80% or higher
Review Modules 1-4
- ~~Module 1 Quiz: 18~~
- Module 2 Quiz: 15
- ~~Module 3 Quiz: 14~~
- ~~Module 4 Quiz: 16~~
Earn your CPR/AED certification (recommended): Class date 2/23/2020
Schedule your certification exam at PSI (recommended)

Overhead Squat

Excessive forward lean

Overactive: Calves, hips, and abs
- Soleus
- Gastrocnemius
- Hip flexor complex
- Abdominal complex
Underactive: Pretty much the opposite side of the overactive muscles: Shins (calves), butt (hips), lower back (abs).
- Anterior tibialis (ti-bee-ei-luhs, shin splints, pg 623)
- Gluteus maximus
- Erector spinae (runs the length of the spine on the left and the right, from the sacrum and hips to the base of the skull pg 634)
Stretches:
- – SMR: Gastrocnemius / soleus
- – SMR: Quadriceps
- – Static gastronemius stretch
- – Static kneeling hip flexor stretch
Exercises:
- – Quadruped arm/opposite leg raise (erector spinae)
- – Ball wall squats (glutes)

Low back arches

Overactive: hip & back
- – Hip flexor complex
- – Erector spinae
- – Latissimus dorsi
Underactive: posterior from the glutes down to the hamstring & core
- – Gluteus maximus
- – Hamstring complex (biceps femoris long & short head, semimembranosus, & semitendinosus, pg 625)
- – Intrinsic core stabilizers (transverse abdominis, multifidus, transversospinalis, internal oblique pelvic floor, pg 632)
Stretches:
- – SMR: Quadriceps
- – SMR: Latissimus dorsi
- – Static kneeling hip flexor stretch
- – Static latissimus dorsi ball stretch
Exercises:
- – Quadruped arm/opposite leg raise (glutes, hams, and core)
- – Ball wall squats (glutes)

Arms fall forward

Overactive: chest & mid-back (scapula). Overactive muscles pull down and apart the scaps.
- – Latissimus dorsi
- – Teres major (ter-ease, located at the bottom of the scapula and the humerus, pg 639)
- – Pectoralis major/minor (pg 938)
Underactive: Muscles that help keep the scaps together and weakened shoulder / rotator cuffs stability.
- – Mid/lower trapezius (covers T1 – T12…it moves the scapula and supports the arm, pg 637)
- – Rhomboids (major & miner…upper back muscles that connect between your spine and each of your two shoulder blades. When they contract, they pull your shoulder blades together, pg 636)
- – Rotator cuff (a group of muscles and tendons that act to stabilize the shoulder…teres minor, infraspinatus, subscapularis, & supraspinatus, pg 640)
Stretching
- – SMR: Thoracic spine
- – SMR: Latissimus dorsi
- – Static latissimus dorsi ball stretch
- – Static pectoral wall stretch
Exercises:
- – Squat to row (rowing to address the traps, rhomboid, and shoulders)

Feet turn out

Overactive: Calves and part of the hamstrings (lateral and close to the back of the knees)
- – Soleus
- – Lateral gastrocnemius [The lateral head originates from the lateral condyle of the femur (thigh bone), while the medial head originates from the medial condyle of the femur]
- – Biceps femoris (short head) (a muscle of the posterior compartment of the thigh…part of the hamstring complex, pg 625)
Underactive: Mostly inner thigh and groin areas.
- – Medial gastroncnemius [The lateral head originates from the lateral condyle of the femur (thigh bone), while the medial head originates from the medial condyle of the femur]
- – Medial hamstring complex (the medial hamstring comprises the tendons of the semimembranosus and semitendinosus muscles)
- – Gracilis [gruh-si-luhs, one of the muscles found in the groin…the most superficial muscle on the medial (inner) side of the thigh, pg 629]
- – Sartorius (saar-taw-ree-is, the longest muscle in the human body…a long, thin, band-like muscle found in the anterior region of the thigh…an important flexor and rotator of the thigh at the hip joint, pg 632)
- – Popliteus (pop-lit-ee-uhs, deepest muscle of the knee joint…the only muscle in the posterior (back) compartment of the lower leg that acts just on the knee)
Stretching
- – SMR: Gastronemius/soleus
- – SMR: Biceps femoris (short head)
- – Static gastrocnemius stretch
- – Static supine biceps femoris stretch
Exercises:
- – Single-leg balance reach

Knees move inwards

Overactive: The thighs (both inner and outer).
- – Adductor complex (a group of muscles that primarily function to adduct the femur at the hip joint…they are all located somewhere along the medial side of the thigh…they all originate in different places at the front of the pelvis, adductor longus, adductor magnus, adductor brevis, gracilis, & pectineus, pg 628)
- – Biceps femoris (short head)
- – TFL (tensor fascia latae, a tiny muscle, inferior to the iliotibial band. This band, also called the IT band, pg 631)
- – Vastus lateralis (the largest and most powerful part of the quadriceps femoris, a muscle in the thigh…together with other muscles of the quadriceps group, it serves to extend the knee joint, moving the lower leg forward, pg 626).
Underactive:
- – Gluteus medius/maximus
- – Vastus medialis oblique (VMO) (one of the four quadriceps muscles, located on the front of your thigh, above your kneecap, pg 627)
Stretching:
- SMR: Adductors
- SMR: TFL / IT band
- Static: supine biceps femoris stretch
- Static: stand TFL stretch
Exercises:
- Tube walking (side to side)

Pushing & Pulling

Low back arches

Overactive: hip & back
- – Hip flexors
- – Erector spinae
Underactive: abs
- – Intrinsic core stabilizers
Stretches:- SMR: Quadriceps
- – SMR: Latissimus dorsi
- – Static kneeling hip flexor stretch
- – Static latissimus dorsi ball stretch
Exercises:- Quadruped arm/opposite leg raise
- – Ball wall squats

Shoulder elevation

Overactive:
- – Upper trapezius (originate from the base of the skull…proceed downward to the c7 and laterally to the collarbone, pg 637)
- – Sternocleidomastoid (stur-nuh-klai-duh-maa-stoyd, located at the base of your skull on either side of your neck, behind your ears..each muscle runs down the front of your neck and splits to attach to the top of your sternum and collarbonepg 643)
- – Levator scapulae (situated at the back and side of the neck…one of several shoulder muscles that affect your posture and neck, pg 642)
Underactive:
- – Mid/lower trapezius (mid originates from the T1 – T5…inserts to the top of the scapula in the shape of a downward pointing triangle…lower originates from the T6 – T12 and inserts to the scapula in the shape of a “V”, pg 637)
Stretches:
- SMR: Upper trapezius (Thera Cane)
- Static stretch: upper trapezius/scalene stretch
Exercises:
- Ball cobra

Head protrudes forward

Overactive:
- – Upper trapezius
- – Sternocleidomastoid
- – Levator scapulae
Underactive:
- – Deep cervical flexors (consist of longus coli & longus capitis, pg 643)
Stretches:SMR: Upper trapezius (Thera Cane)
- Static stretch: upper trapezius/scalene stretch
Exercises:
- Chin tuck (keep head in neutral position during exercises).