NASM Certified Personal Trainer Exam Preparation

Introduction

• Focus on kinetic chain checkpoints, posture analysis, physical assessments, and overactive/underactive muscles.
• Free study guide available; support the channel by liking and subscribing.
• Not affiliated with NASM.
• Watch Part 1 for complete understanding.

Kinetic Chain Checkpoints

• Important for posture analysis and assessments.
• Focus areas: feet/ankles, knees, lumbo-pelvic-hip complex, shoulders, head/neck.

Postural Deviations

• Lumbar Lordosis (Lower Cross Syndrome):

  • Exaggerated lordotic curve.
  • Overactive: lumbar extensors, hip flexors.
  • Underactive: hip extensors (glutes/hamstrings), core muscles.

• Kyphotic Posture (Upper Cross Syndrome):

  • Rounded forward posture.
  • Overactive: anterior chest/shoulder muscles, lats, neck extensors.
  • Underactive: rhomboids, lower/mid traps, neck flexors.

• Anterior Pelvic Tilt:

  • Associated with lordotic posture and kyphosis.
  • Overactive: hip flexors, lumbar extensors.
  • Underactive: hip extensors, abdominals.

• Forward Head Posture:

  • Overactive: cervical spine extensors, upper traps, levator scapulae.
  • Underactive: deep cervical flexors.

Movement Assessments

• Overhead Squat Assessment:

  • Assesses dynamic posture, core stability, neuromuscular control.
  • Common issues: feet turning out, knees caving in, low back arching, arms falling forward.
  • Overactive/underactive muscles identified depending on movement errors.

• Single Leg Squat Assessment:

  • Advanced; not for clients with balance issues.
  • Focus on knee alignment and muscle imbalances.

Additional Assessments

• Pushing and Pulling Assessments:

  • Analyzes scapular and cervical spine positioning.
  • Compensation patterns observed for muscle overactivity/underactivity.

• VO2 Max, Vertical/Long Jump Tests:

  • Measures aerobic fitness and lower extremity power.

• YMCA Three Minute Step Test, Rockport Walk Test, 1.5 Mile Run Test:

  • Evaluate cardio-respiratory and aerobic fitness.

Nutrition

• Personal trainers should not provide meal plans or medical nutrition therapy.
• Memorize calorie values:
  • 1g protein = 4 calories
  • 1g carbohydrate = 4 calories
  • 1g fat = 9 calories
• Understand macronutrient RDAs and micronutrient roles.
• Know types of fats and their health impacts.

Miscellaneous Topics

• Blood Pressure and Heart Rate:

  • Understand assessment techniques and implications of results.

• Muscle Fibers and Stretching Techniques:

  • Type 1 (slow-twitch) vs. Type 2 (fast-twitch) muscle fibers.
  • Static vs. dynamic vs. ballistic stretching.

• Business Structures for Trainers:

  • Differences between sole proprietorship and LLC.

• Sliding Filament Theory & Heart Structure:

  • Basic understanding of muscle contraction and blood flow.

• Special Populations:

  • Children’s fitness capabilities and limitations.

• Marketing:

  • The four Ps: product, price, place, promotion.

Exam Preparation Tips

• Review NASM materials, practice quizzes, and tests.
• Watch both parts of the review video for comprehensive coverage.
• Consider using additional study aids like Pocket Prep.
• Understand the structure of the exam and time needed for preparation.

Conclusion

• Coverage of key concepts from kinetic chain checkpoints to specific assessments.
• Importance of understanding rather than memorizing all details.
• Wishing luck on the exam and encouragement to support the channel.