ReGroove Fitness

by Wellness Coach Dan Ma

NASM CPT Certification Training

NASM CPT: GUIDED STUDY COURSE – MODULE 6

by Leave a Comment

Program Design and Modalities

  • Read Chapters 14-15
  • Read Chapter Reviews
  • Review Appendix B
  • Watch the Module 6 Lecture Videos
  • Review the OPT Programming Templates
  • Practice with the Module 6 Activities
  • Answer the Module 6 Discussion Question
  • Complete the Module 6 Quiz with a score of 80% or higher
  • Study the Module 6 Flash Cards

Repetitions

  • Muscular endurance & stabilization: 12-20 reps at 50-70% of 1RM
  • Hypertrophy: 6-12 reps at 75-85% of 1RM
  • Maximal strength: 1-5 reps at 85-100% of 1RM
  • Power: 1-10 reps at 30-45% of 1RM / 10% of the body weight

Sets

  • Muscular endurance & stabilization: 1-3 sets of 12-20 reps at 50-70% of 1RM
  • Hypertrophy: 3-5 sets of 6-12 reps at 75-85% of 1RM
  • Maximal strength: 4-6 sets of 1-5 reps at 85-100% of 1RM
  • Power: 3-6 sets of 1-10 reps at 30-45% of 1RM / 10% of the body weight

Training Intensity

  • Muscular endurance & stabilization: 50-70% of 1RM
  • Hypertrophy: 75-85% of 1RM
  • Maximal strength: 85-100% of 1RM
  • Power: 30-45% of 1RM / 10% of the body weight

Repetition Tempo

  • Muscular endurance & stabilization: Slow 4/2/1
  • Hypertrophy: Moderate 2/0/2
  • Maximal strength: fast/explosive
  • Power: fast/explosive

Rest Interval

  • Muscular endurance & stabilization: 0-90 seconds
  • Hypertrophy: 0-60 seconds
  • Maximal strength: 3-5 minutes
  • Power: 3-5 minutes

ATP and PC recovery

  • 20-30 seconds = 50%
  • 40 seconds = 75%
  • 60 seconds = 85-90%
  • 3 minutes = 100%
CPT-Templates_Daily-OPT-Programming

NASM-CPT_Annual-Monthly-Weekly_OPT_Programming_Templates

NASM Exercises

by 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

by 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).