Transcript for:
NASM Seventh Edition Study Guide Lecture

aspiring fit pros personal trainers welcome to our comprehensive nesm seventh edition study guide you guys can see boom on the screen right now i have a shot of uh of our actual detailed study guide which you guys can gain access to if you haven't already check out the link in the description below and feel free download that go along with me so if you can get access to that and then also follow along in this video that would be ideal because you can click out to the additional links i'm going to refer to but if not what we're gonna do inside this video is we're gonna spend some time literally going through everything chapter by chapter the most important concepts inside of each chapter that you need to know to pass the nsm exam i know because i retake the exam on a regular basis to see how they're asking questions and we created this resource for the students that we work with we work with you guys can see i'm actually rocking and rolling here in the gym right now where we run our in-person nesm courses we also work virtually like we are right now with students but we created this super detailed study guide for them and we just decided hey you know what we know more and more people struggle with the process nasm right you pick up this major massive textbook you dive in it's 300 pages and most people like yourself you're watching this video probably because you're just looking for some additional resources how to cut through it all and that's what we want to do inside this video because there is a ton of gold inside of here but i can tell you as a personal trainer who's been working in this environment with clients for 16 plus years it's not all essential and it's not all essential right now based on where you're at so we're trying to make sure you know what to study you know to focus on inside of each chapter and we're going to do that by literally going bit by bit chapter by chapter so this is probably one of our longer videos um so stay with me on this and if you're really just looking for content inside of a specific chapter feel free you can see the time stamps in the description of this video below as well and you can just skip to the areas that you might be most interested in all right but once you guys get access to and you guys download this study guide we got a little intro in there the one thing i want you as we as we go through this i want you to take a look at and refer back to is this little cpt blueprint and this is the fact that i'm going to try to highlight this as we're going through these chapters is not every chapter is created equal right when nasm created the curriculum and then the opt model like these other components of curriculum have been consistent for a while other things tend to shift and change right how much they want you to know about the scope of practice about the you know essentially professional development inside the industry so there's a lot of great stuff not all of it is going to be as heavily weighed on the exam i'm gonna try to point you guys towards the stuff that like hey no doubt from someone who retakes the exam like every year this is the stuff they're gonna be asking you so that you can get on to all the real learning that happens when you're actually working with clients all right so that's a good stuff but let's jump right into some of the actual content you guys can see inside if you guys do download this study guide which you should is uh the additional yellow links that you guys see in here like refer to here video link here i'm not going to go through those in this video because it would mess up my screen share but these will link you out to additional detailed videos so for some of the stuff i'm going to go through pretty quickly in this video because i just want to like try to point you in the right direction in each chapter and make sure you're studying the right stuff um some of these links and there's literally dozens and dozens of these will lead you to some more detailed videos so this is just a really cool little study tool um and i say that because i made it for people like you so take advantage of it all right so chapter one when you guys get into nesm's textbook here seventh edition chapter one and two are part of section one and this is like professional development within the industry so there are some components of these two chapters that actually are really important like down the line for you as you're figuring out where you want to go do you want to be an independent contractor do you want to go and work for another gym which is probably a good mode for a lot of people and and other things that go along with that so there's some great topics in here but i just want to say from the beginning it's not going to be heavily weighed on the exam these are two chapters that you should go through once and probably not need to come back to unlike some of the other concepts that are a little bit more challenging so definitely anything's fair game on the exam you should go through these chapters but these would be the types of chapters that i would be more lightly browsing and reading through versus some of the other chapters where you're going to be reviewing multiple times and retaking quizzes because of the science and the depth of knowledge so the depth of knowledge is not super deep here these are areas that are going to be important to you in the 6 to 12 to 18 24 months after you guys actually get certified and figuring out so feel free you can always come back to some of these to get some perspective on where you want to go but inside the first chapter specifically modern state of health and fitness right chapter one they do refer to and talk about the global state of health so there are some statistics that occasionally pop up inside of here relative to obesity and preventable diseases so these are ones that again browse through read them you know read the material be familiar with but it's probably not stuff you need to spend hours and hours studying and going through and this is where they do introduce some concepts like bmi what it is what it means they talk a little bit about some of the most common conditions so there's like a recognition level knowledge that you need of those things but they're not ones you should be spending tons of time studying on all right so they also talk a little bit about the cpt's role in what they call the allied health care continuum so that's one that not only might that come up on the exam like what the allied health care continuum looks like but i do think it's actually pretty valuable because it starts to point out from the beginning that there's a lot of crossover between what we do and other pros out there in the health and fitness industry and you building a good network of other medical professionals massage therapists doctors it's only going to serve you long-term inside the industry all right and then as you guys download the uh like i said you download the study guide you can see here where it says section one that little yellow highlighted that also links you guys to uh flash cards so when it comes to the terms i'm not gonna go through and just read out loud the terms you guys need to know because there's a lot of terminology and a lot of it is repetitive and repeats itself throughout but we've created some quizlet flash cards for you guys so you guys can use that from that standpoint and this is actually a chapter where if you want a more detailed breakdown on this chapter specifically this is one we actually do have we have the full length breakdown on our youtube channel um the full length breakdown we do with our students for our courses we don't have every chapter on here but that's one you can actually refer to and get a more detailed breakdown so chapter one again it's kind of just setting the stage introducing nesm establishing why it's important right we've got to kind of intro into but not the most important stuff and then getting into the personal training profession just again this is all part of the section one material that is like professionalism within the industry and they talk a little bit about different employment settings and different routes of uh you know of growth inside the industry i think regardless like your takeaway from this is no matter what you just need to get good at training first so let's make that your primary focus and just know that training really does right entry into personal training opens up the doors to so many other things you might not know about you know the fitness education side of things working in management working in companies that are related to health and fitness and your knowledge of these things is going to be helpful but it's not directly training clients online training there's so much out there right now i'm sure you guys already have some great ideas coming in but they give you guys some of these things in there too uh and they really honestly do a very to try to cover all these concepts like marketing a little bit of sales and all this stuff that is kind of talked about in this chapter it's done in a very short little like snippet so again be familiar with understanding swot analysis the four ps of marketing these are you know potential questions that may come up on the exam but again all of chapters one and two end up being 10 or less of your exam so they're not ones that as we're studying you guys are going through material i wouldn't spend a ton a ton of time on them but i would and i link this in here for you guys too be familiar with the ceu requirements because i can't tell you how common it is it's like almost every personal trainer i know isn't organized and isn't always tracking their ceus and all of a sudden it's like one month before their nesm cpt is going to be up and they're like oh crap i haven't got any ceus yet so review those requirements so you can be better prepared than most other coaches and trainers but section one off to the side guys i wouldn't spend too much additional time especially if you go through and you guys take the uh the quizzes associated with those chapters and you take the section quiz and you guys do well then i would move on maybe don't even look back at it again because there's a lot more complicated stuff inside the material some of which we'll get to especially in section three all right so section two this stuff actually this is probably like some of the most important content for your five to ten years down the road success right for the coaches and trainers who are just killing it in the industry doing well providing transformations for clients this is the stuff that they really understand to know which is like behavioral change psychology and and how to coach people which is probably the most challenging stuff the anatomy the physiology the science piece isn't that challenging right it's the human body you just got to learn it this stuff is challenging because people are complicated but specifically as far as content goes psychology of exercise some things you really want to pay attention to there's some uh you know some decent terminology in here especially when it gets into different motivational types like concepts surrounding motivation intrinsic versus extrinsic understand the differences between those two right knowing intrinsic motivation is a little bit more like i wake up and i enjoy exercise and that's why i do it extrinsic like i'm i'm motivated by some outside factor so again we've got a video in here that talks more in depth about that but be familiar with those concepts right the concept surrounding motivation and these are great because you know you're gonna have to find different ways of motivating clients along the way right because again there's there's human physiology which is the science of you know things inside the gym and then there's human psychology which is like really complicated to get people to do the things that they actually know they need to do but they just for some reason won't do so there's really a lot of gold inside of here and i would say that beyond you guys getting certified right go on past the nsm cpt and then like all the books that you read for the next 12 months right you will benefit massively if they are related to behavioral change client psychology all these things because this is the ultimate challenge for most coaches if you want to you know make it all work long term so either way no intrinsic extrinsic motivation have a working knowledge they talk a little bit inside this chapter about like the difference of different types of goals process goals and outcome goals the truth is is most clients and individuals are not great at goal setting in general so there is some good stuff in here that will make sure as you're starting out with clients that hopefully you're not only better understanding like psychologically how they might function and the kind of accountability and coaching they might need but you can also help them just set up better goals because that alone can be a huge difference maker for people in creating more process oriented goals and not just relying on outcome goals which aren't always in our control but process goals definitely are all right outside of that also inside and i have a specific table for you guys inside of chapter three right so uh table three dash two inside your material you guys should review that one right be able to differentiate the different types of social support and i say that because this is one that oddly enough tends to come up quite often on some of your quiz questions exam questions relative to material in here as well and then you know just understand how all this stuff fits back together so i have additional video for you guys you can check out right so understand some of these different pieces and then that blends right well and obviously there's a lot of terminology related you guys should review but i think a lot of it is hopefully more recognition level than super deep so you guys can use the quizlet for that and chapter four behavioral coaching like the application of some of these psychological concepts so uh table four one four dash one in here inside your guys's book gives you guys some specific behavioral change techniques relative to this you know stages of change model which is another concept in this chapter that consistently comes up on the exam understanding the trans-theoretical model of behavioral change knowing you know understanding when people are in pre-contemplation like not even thinking about exercise um to contemplation to preparation making plans maybe starting to do something action they're doing it consistently and then maintenance right been doing it six months or more you really want to understand that trans theoretical model not only does it give you some good insight into where people are and like what types of strategies might motivate them to make it to the next stage or stay consistent but it's also one that consistently comes up inside some of the questions all right also be familiar with smart goal setting understand specific measurable attainable realistic timely talk about that inside of the chapter materials have general understanding of behavioral strategies like enhancing self-efficacy planning and monitoring there's some good little chapters and paragraphs or some good paragraphs inside this chapter on that and understanding those concepts now those consistently come up and again they play a pretty big role right the idea of self-efficacy like do i actually believe this is really important for clients if they're going to work out with you do i actually believe that by working together and doing these things i can even accomplish it that's a huge one we want to find ways to increase self-efficacy for clients and then the other thing they kind of briefly talk about initial sessions but this stuff plays a major role in your sales presentations your initial consultations with clients and asm doesn't talk a lot about that specifically but aside from getting people moving a little bit this is the stuff that for me if i have someone coming and they're a potential client they haven't signed up yet these are the kinds of things i'm going to want to kind of dive into and get a take on in that first session so the right questions can be really helpful here because coaching is all about getting people to take action and part of that process is sales and signing up with you whether you uh well you know whether you love that component of it or not all right so again i'm i'm gonna undersell some of the sections as we go through because i want to keep you guys focused on the most important stuff and we just have a lot of stuff to get through so chapters one through four pretty light right pretty light even in the courses that we run here um you know i don't spend tons and tons of time reiterating and beating uh you know beating down the door on reviewing some of the stuff from those first four chapters i think it's stuff that you know as far as depth of knowledge and learning most people consume a little bit easier and most people start to get tripped up more as we get into section three so that's where i want to jump in and spend more time section three basic and applied sciences this is the bulk chapters really getting into chapters 5 through 10 is the bulk of like the anatomy physiology biomechanics like more the science side of what we're learning as an entry level personal trainer so the complicated material most of it lies inside of here but one thing i just want to remind you guys of is with that so chapters 5 through 10 because a lot of people get like stuck up for weeks and weeks and weeks on chapter seven as if you look at it all of section three in and of itself is chapters five through ten right and that being said it's only fifteen percent of the exam so it is very important but it's not the most important stuff right as we compare to exercise technique program design getting into some of these other things all right you guys can hear we got some action back here because we're in the gym right now right living the living the gym life we've got someone about to be pushing the sled back here you guys can probably hear my man andy mr motivation i love it guys all right so yeah i just wanted to point that out come back 15 there's a lot of stuff in here a lot of i mean deep knowledge these are things that individuals like myself who went to college master's degrees and exercise science biomechanics i mean we spent semesters on these individual topics and so you're kind of presented in some ways i'm going to point out some of the stuff you don't need to know the depth and what you might think that you do right so chapters 5 through 10 it's a lot um and it does give you foundational info but don't kill yourself with some of it so first one chapter five this isn't important chapter five and chapter seven important chapters partially because there's a lot of terminology inside those chapters that is gonna come back up for you guys it's gonna be reintroduced again further along the way but it's also again it's like the bulk of like understanding the human movement system so especially chapter five you look at it we've got the nervous system the muscular and the skeletal i mean these are like deep complex systems on their own and they're all covered inside of one chapter so the most important concept you can take away from chapter five and mostly because even terminology-wise this will come up on your exam every single time is make sure you understand what the human movement system is and why it matters it is the it's the integration of right the coordination of your nervous system your skeletal system and your muscular system and they all work together and the truth is nasm i think does a great job of bringing these three together because a lot of people just focus on the cardiovascular system and the muscular system but the muscular system doesn't operate without the others right without this skeletal have the relationship between our skeletal system as a system of levers and our neurological system as the part that controls all of it right so that neurological component is huge it's massively undertrained massively undervalued and it is one of the bigger benefits of stabilization training is brain to body which so many people need more of so that's my soapbox but either way understand the human movement system it's the integration of these three if anything is off in those three systems it will impact the others right muscular if i have an injury that's going to impact neurological system and communication if i have something either a just bad motor learning like i haven't done an exercise a lot my nervous system that's going to impact how i engage my muscles right they're all connected that way but inside of here also know the various components like be under understand and be familiar with like just general terms surrounding the nervous system again this is like our text messaging system that sends signals to our body to tell it what to do to tell it to move to you know react to stimuli everything we have our central nervous system and our peripheral nervous system right central nervous system brain and spinal cord peripheral nervous system our periphery right like our arms our appendages all the information that goes back and forth and then we also break it down even further into our somatic and our autonomic all right so you can think of autonomic kind of sounds like automatic this is the part of our nervous system that serves like our organs things we don't want to think about like you don't want to think about your heart beating you just want it to be right you don't want to think about digestion you just want to digest so those are part of our autonomic nervous system and then we have our somatic nervous system which is more conscious emotion and other things too right and then also understand they talk in there about the three primary functions of the nervous system all right three primary functions look it up inside of chapter five right right we have sensory right we gather information from our environment we have integrative which means like actually deciphering what that information is and like what it means and then we have motor which means our response so sensory integrative and motor read the material surrounding those that stuff's important and then some common common mechanisms that'll come back up you'll see muscle spindles and golgi tendon organs come up quite often so you really want to know those babies inside and out not only just from a you know chapter 5 standpoint but it'll actually come back up again inside of flexibility right because our brain the nervous system is really what for most people is controlling positions and mobility and flexibility and a lot of it has to do with muscle spindles and golgi tendon organs because they're constantly giving us information that's really what they are right they're they're mechanoreceptors so they sense mechanical information and they give it back to our body so we know what to do with it we have them all throughout just keep in mind muscle spindles those sit in the belly right and give you guys a right angle they sit in the belly of our muscle fibers themselves they are sensitive to rapid changes in length all right and when we have activation there they cause contraction in that same area so even for you guys i started doing some little pogo hops here right i'm doing most of this for my calves my gastroc right gas rock and soleus those two primary calf muscles and i have a little rapid stretch happening so i get some muscle spindle activity which tells that muscle to contract a little bit harder so call it protective call it information it's both of those things and then our golgi tendon organs just like it sounds those exist in the actual tendons of our muscle those are more sensitive to mechanical tension right so if they sense a large amount of tension or to the degree of tension they sense they will cause neurological relaxation so all that stuff's in your material but yeah no golgi tendon organs no muscle spindles those will come back up and they'll be related to a lot of other things throughout the course as we get into flexibility chapters and just knowing how our body gets information all right overall proprioception that will be a word that comes up again and again so have a good working definition of it all right if you want to deep dive into the nervous system i have on here for you guys there's actually a really cool you guys are watching this video on youtube anyway so if you guys want some good scientific breakdowns especially the stuff like chapters 5 through 10 the human systems so many of us are visual learners and there is an education uh course or the education page here on youtube crash course so check them out i linked you guys to one of their playlists in here but they just do a really cool job of like visualizing things like muscle contraction and digestion and just human systems you know type information so check that out if you want to go deeper and really get a good understanding all right so chapter five lots of good stuff there and again inside of the science stuff these are ones where you know i would be i would definitely be practicing the flash cards usually you know use those little links here you see section three practice the flash cards because terminology is easy to get right or it's easy to get wrong inside the material all right outside of that basic knowledge of the skeletal system right and i say that right knowing what the skeletal system does it's a system of levers right we create red blood cells in our bones um but i think especially understanding protection and a system of levers because that's how that's what we end up using here in the gym most times right a lot of it's about movement and exercise and so if we understand that muscles right they attach to this like system that we have and when they pull they allow our levers to move so really our skeletal system is what allows us to move muscles can pull on those bones and we can create exercises and movements so don't get bogged down just know the primary ones because you're not going to get asked a question that's like name this bone that's not how the exam is going to be but your knowledge of the primary bones of the body like knowing for example the humerus the radius the ulna don't get caught up memorizing all the bones of the hands and the feet truthfully because initially as a coach you're not going to use it like that information is not going to be useful for you i think the takeaway is like those are complex areas our hands and our feet complex from bone structure complex from a lot of our like proprioception coming from our hands on our feet which makes sense that's how we like interact with the world but don't worry about memorizing bones there okay so just basic understanding and if you want my little cheat because obviously inside of this we have skeletal system we also have our muscular system and you're going to need to know anatomy you're going to need to know the primary movers of the body you know not just knowing chest but like pectoralis major not just knowing back muscles but latissimus dorsi biceps brachii not just quads but rectus femoris vastus medialis fastest lateralis more than i can get into just on this video but one of the best strategies you can do aside from like you know look up additional videos we've got some good stuff on here as well is actually if you guys get on google this is your strategy do it for skeletal and do it for muscular and i promise you'll be on your way to memorizing these things is google muscular anatomy or blank muscular anatomy chart and then also google blank skeletal anatomy chart and what you'll find is some printouts right with blank spaces pointing to bones and the primary muscles find a decent one there's tons out there find one print out like 10 of them right print out like 10 of the skeletal ones print out like 10 of the muscular ones and just do each one once a week that's it right so go through name all the bones you can name on the skeletal one and then go look up the ones you don't know and then set it aside and then do the same thing for the muscles name all the muscles you can think of and you can find and then the ones that you're like i don't know the name of it go look it up right that's your way of self-teaching and more of a visual mindset and if you do that literally just at least once with each every week for the next like six to eight weeks promise you you'll be at a really great place um because it forces you to then go look up those specific muscles and you'll read a little bit about them and i think even as a trainer that's really helpful because then you know where it starts you know where it ends it only shortens now you know what movements it does all right that's our takeaway i know there's a lot in there there's so much to get done but don't get bogged down memorizing the bones just keeping fine you know mind form follows function they talk a lot about different bone types i wouldn't spend too much time on that massage master knowledge surrounding the spine understanding like the structure of our vertebra with our our sacrum our lumbar spine our thoracic spine our cervical spine although you're probably not going to get asked like how many cervical vertebrae do we have or how many thoracic it is helpful to know those things because it's going to give you an indication of like how many joints are there should i have more or less movement there and it's just such a common area of injury for people as well so be knowledgeable about the spine as far as all the other bones go all right outside of that they're just levers and we get to pull on them and create torque all right be able to recognize uh skeletal muscle or cell to muscle uh but don't get bogged down with like the complexity know the basics all right because they get into talking about like you know paramecium epimysium fascicles m lines z lines chances are if that's stuff's new to you you're probably not going to memorize it to the tee so i think it's more so understanding like you know skeletal muscle understand the difference between type 1 and type 2 muscle fibers slow twitch versus fast twitch one fatigues faster one has more endurance like know some of those basics but uh but again it's easy to get bogged down with some of this stuff and if you guys want check out that crash course videos as well because they do have some good visuals for you guys all right be able to explain the basics of sliding filament theory knowing that inside the microscopic levels of our muscle fibers this is like my super super like elementary visual right we actually have the sliding filament theory actin and myosin these protein filaments they cross over each other and create connection and contraction that's how muscle contraction happens so basic understanding of those things all right understand that no type 1 versus type 2 muscle fibers so like i said chapter 5 alone is thick right it's thick there's a lot of stuff in here a lot of stuff in here but you got to remember all of chapters five through 10 are only going to be 15 of your exam questions there's only so many questions they can ask and so you would hope right by focusing on the most important concepts um just don't get caught up in some of the minutia all right so again chapter five this is a lot i mean like i said that was semesters in college for me to master the information so don't get too caught up in some of the complexity they talk about in there all right either way some resources for you guys moving on chapter six here all right so chapter six this again covers quite a few systems our cardiovascular our endocrine and our digestive so the fact that we're covering these three complex systems in one chapter again probably tells you that from a scope of everything that you're initially going to be responsible for as a great coaching trainer this is probably going to be a smaller amount right they're only going to have a certain level of expertise here and i'll truthfully even say as we get into the digestive system i barely even talk about it inside of our courses again not because it's not important right digestive health is massively important but as a new entry-level personal trainer that's your main priority um chances of you getting asked a question on the digestive system are very low i would almost not spend time on it all right so again don't offend anybody if you're someone who's got digestive issues i know it's important but it's not really in our wheelhouse anyhow so all right focusing first understand the two components of our cardio respiratory system no like understanding right that it's you know functions of each are hard our vessels our lungs understand how this cardiovascular system works together right from a basic standpoint of knowing that the heart is the pump we have deoxygenated blood coming in that blood has to go through left side of the heart right left atrial left ventricle passes to our lungs you know gas exchange we get rid of co2 we get oxygen in we bring it back to the left side of the heart here and then we have you know passes through our atria ventricle and then poof we push that oxygenated blood out to the body and the tissues all right so i say that again questions asked probably not super deep there but just a basic understanding of blood flow through the heart and and how this heart functions it does function a little different from a muscle like from a tissue standpoint skeletal muscle and cardiac muscle they have some different components won't confuse you too much with that but cardiac tissue is unique and this would be part of again that autonomic nervous system that feeds you want automatic depolarization of the heart they talk a little bit in there about the av node and sa node so just be somewhat familiar and again they go into a little bit of depth on like breathing mechanics and how like our respiratory system fits into that i wouldn't worry too much from an exam standpoint but i think knowing hey if there's one thing that people struggle with here in the gym world i can tell you it is knowing how to breathe right knowing the role and how to breathe through a diaphragm versus other muscles so i do think there's some great coaching value in reviewing some of that information you know this basic stuff that they talk about as far as breathing mechanics and and how we should be breathing uh inspiration exploration passive all those things all right so outside of that i'm not going to focus too much on there have a basic knowledge of the endocrine system all right say basic because you don't need to get into understanding everything about the anterior pituitary hormones although the endocrine system master regulator controls everything again you're not endocrinologists so your level of knowledge is like basic and i think especially in here when they talk about some specific hormones like it's insulin glucagon growth hormone testosterone estrogen these are ones that may be a little bit more related to understanding what we're doing here in the gym and with glucagon and insulin end up playing a pretty important role when it gets to understanding metabolism energy systems how our body processes food and gets atp right so there's i think some nutrition science that relates back to there as well you know probably some hormones you guys have heard of before cortisol testosterone estrogen growth hormone just familiar with those and uh just know how sleep and exercise impact those hormone levels all right and like i mentioned i'm not even going to talk about digestive system not because it's not important but in the scope of everything we're doing it is not that important for you guys to study all right cool hey if you guys are with me feel free pause take a little water break all right come back to this this is a lot but we're gonna make our way through all this stuff right now okay chapter six we're moving along chapter seven human movement science i mentioned this before right our human movement system um and hms human movement science now we get into understanding some more anatomical terminology some stuff that you might be as you're going through the materials you're like joe i'm never going to use it with a client like i'm never going to talk about the the frontal plane or the transverse plane i'm never going to talk about flex and extension abduction well first off you might be surprised because you will find clients along the way that love learning what they're doing and uh but you're right some of the terms you may not use on a daily basis but your mastery of it is kind of considered to be again its commitment to your craft and what you're doing so suck it up buttercup there's some terms you got to learn you know use the uh the flash cards as we go but understanding and be able to apply this concept kinetic chain concepts to the idea that we have forces the kinetic chain like our entire body is linked together right via connective tissue muscles joints and forces translate up and down right most forces come from ground reaction force as i go to walk in one direction my core boom i generate forces down through my lower limbs the earth pushes off i push you know and i go in whatever direction i'm going so it's part of this fact it's like nothing is really in isolation or working on its own and if we have issues going on in one area like the shoulder it could be things happening above or below that kinetic chain you know checkpoint that are causing it so either way understanding some of these concepts the importance of the kinetic chain and stable versus mobile joints these are some videos you guys should check out i think help give you guys a better understanding of like why this kinetic chain stuff matters because i do find this stuff will definitely help you be a great coach working around injuries and issues and just putting people in better positions because everyone's body you're going to find moves differently you know squats lunges pushes pulls it's all going to look unique to the person you're working with and this stuff is the foundation of that knowledge outside of that uh table seven one right so back to some specific stuff if you guys want to write some things down table seven one memorize some of the anatomical terminology right these are like movement and anatomical based things understanding right understanding anatomical position you know getting into understanding flexion extension flexion extension information about the sagittal plane transverse plane all the stuff that is referred to in these like chapters five and seven and come back um these are things that you're going to want to spend some time with chat and i think table seven dash one does a great job of just giving you some of that stuff boom right there and then i have have application level knowledge of planes of motion so i do have a video that's like more in-depth breakdown but meaning understanding not just like what is transverse right rotation frontal plane it's like the sideways hallway where abduction and addiction happen sagittal plane but also understanding like how and where do i integrate that into my training right that's stuff that may not be as important for an asm but i'm telling you if you want to make good use of what you're learning right now just be thinking about that like how do i integrate more transverse plane maybe it's in my dynamic warm ups right if you find a lot of the warm-ups we have on our youtube channel you'll see frontal plane transverse plane we sneak those in for a lot of people and what we call prep and prime like early on in their training sessions to get them moving better and then a lot of foundational strength still happens in the sagittal plane but either way planes of motion you need to know and and great coaches are are keen to figure out how to apply that for people because most people won't move in all these different directions if they're not doing it with us so it's our responsibility to do so right and then understand the various muscle contraction types knowing the difference between right our isometric contraction our eccentric contraction and our concentric contraction all three have value and uh you guys will find we have a great video on here with uh breaking down these different muscle contraction types i talked more about it most people do not train uh appropriately they don't train enough isometrics and they don't do enough focus on the eccentric component both of which are wildly important when it comes to setting that stabilization foundation injury prevention they're also just really important for performance down the road so eccentrics isometrics that alone can like totally transform your workout so check those things out all right so chapter seven moving on to some more stuff in here understand the various roles of muscles as movers so some of the terms in here that are very important agonist antagonist synergist stabilizer they're going to come up on your guys exam 100 for sure um and these also just give you a good understanding of how these muscles in the body work together right we work in very much opposition you know i've got an agonist antagonist usually is on the opposite side of the body neurologically my body shuts down when i have contraction on one side reciprocal inhibition is the term that says my body neurologically shuts down the opposite side that'll come back when it comes to thinking about flexibility when you guys are learning about the overhead squats some of the stuff inside of chapters you know chapter 12 with assessments so understanding those would be great and then uh and talk a little bit about open and closed chain movements which sometimes can be confusing but review that stuff terminology surrounding muscle balance reciprocal inhibition like i mentioned stretch shortening cycle there's a lot of terms in this chapter right that's why i think it's so heavy for so many people you know it's common inside of some of the facebook groups even our free facebook group that we have which you guys can check the link and join here as well is that a lot of people are constantly man chapter seven i get hung up on what are my best ways to study it some of it is just break it up you know once you've gotten through it come back to it right don't don't wait to move on in the material because even though there's a lot in here and it does set the foundation it's still just one chapter out of five that make up 15 of your exam so just for some frame of reference understand the terminology and then i would say have application level knowledge of things like the force couple and force velocity curve right because again first couple relationships this is just the fact that like in certain areas of our body we have more muscles working together to control things like our shoulder blades like our hips the pelvis and then force velocity curve which may be less applicable on a regular basis but again inside here you guys got some video breakdowns and as you can see heavy chapter a lot of things in here a lot of bullet points basic understanding of our muscular subsystems this is new in the seventh edition right if you guys are studying for your seventh edition exam which i'm sure you are if you're watching this video this stuff is kind of new in the material and i think it's a good thing but it is some higher level thinking right it's one thing to like learn anatomy and now you got to figure out how these muscles work together and the way that our anatomy is structured is that certain muscle groups have a stronger synergistic relationship to provide certain movements so for example what they call like our anterior sling of the body right having more to do with the external obliques on one side and the adductors on the opposite that's very important for controlling and creating rotation those muscles if you look at them there's like more of like you can see the kind of connected line and it's more that even though they're different muscles from a structure standpoint our body transfer forces you know very effectively in those directions through those muscles they're meant to have a synergistic relationship same thing with our posterior sling which is going to be lats on one side and glutes on the opposite that one's super obvious because as you look at the x pattern of the anatomy of the body you're like oh yeah i see how forces translate there and they also use like you know the lateral subsystem so those are valuable and you might not be able to do a lot with it right now but just be familiar with those because i think as you get further down the road with training some of that will come back and make more sense to you guys too all right be able to recognize various lever systems yeah basic understanding of levers first second third class lever right easiest to remember most of your body like you see here the bicep most of the human body is a third class lever first class lever second class lever we don't have too many examples of those but the book gives you a feel breathing for a second right there's a lot of stuff there just just from chapters one through seven so i just want to say that because i understand any overwhelm you might have all right so again this video a reminder for you guys you guys can find time stamps in the description below as well if you're trying to get some info on certain topics we're kind of we're breaking down the most important things and talking a little bit about specific ones so feel free to balance around if you guys need to and you'll also find we just have some other bonuses inside of the study guide so some stuff that honestly i just know from training clients you know for 16 years and working with literally thousands of people that these are the things that either a maybe maybe aren't as explained as well in the nesm text as they could be in like a practical way or the things that aren't even talked about in here that you just need to be thinking about if you want to actually make all this work and not just get certified but actually train clients all right so chapter eight exercise metabolism and bioenergetics i love the energy system stuff it's not gonna be a huge component of your exam but i love it because this is an area especially as you tie together chapter 8 like bioenergetics the energy systems and also like the cardiovascular training chapter a lot of people in the industry at large i don't think does a great job of really educating trainers on like how to help people improve their energy systems and train energy systems and cardiovascular training it's very entry level right versus strength training we get a lot of info on and there's like some progressive methods but maybe not as much so either way this one's valuable because we do have these three primary energy systems you need to understand that and understand the relevance to all this is like hey bioenergetics and metabolism we're trying to break down food right it's really like what's the byproduct of protein carbs and fats we need to get it broken down into atp because inside of our muscle fibers and cells like that's what we utilize like that's the energy currency and so it's all about breaking down these macros these substrates they're called in order to be able to use them as fuel so be familiar with but don't get caught up because in the chapters in here you might see things like description of like the electron transport chain and the krebs cycle and beta oxidation um i wouldn't worry about memorizing those things i think know what they relate to like know that beta oxidation relates to it's like you know it's a more time-consuming process to break down fat for fuel but it also makes it more efficient we get more energy from it but don't memorize the process right don't memorize the equations it's not going to come up in your exam it's also not going to be helpful for you guys right because i know a lot of the stuff and some of it day to day it's not going to be the most important all right so basic information there know each and understand each role that the macronutrients play proteins carbs and fats and that'll obviously tie into the nutrition chapter that comes after this as well all three play important roles in either energy production or management in general right and then be able to probably apply these three energy systems knowing like not just what is the atp fossil creatine but if you see someone doing something in the gym is that more atp pc dominant like which energy system are they mostly relying upon which you should be able to figure out by the intensity and the duration in which they're doing it right the chapter talks about that inverse relation between duration and intensity you can't do something super intense for a long period of time but higher intensity is going to rely more upon that atp phospho-creatine and the glycolytic alright so know those things be familiar again another specific table for you guys table 8-1 is a great one so review that right if you haven't gotten there yet and then just know all the factors that contribute to total daily energy expenditure there's some good talking here you know about like pretty much what all goes into how many calories someone burns in a day you know maybe not so much because you're going to try to calculate that for every person maybe you will maybe you won't but just good understanding that like hey we have rmr our resting metabolic rate right if i'm just lying down for a day what happens how much calorie or how many calories do i burn then i have activity thermogenesis then we have meat right non-exercise which is huge for people like how much do you move every day and then the thermic effect of food all these blend into this to uh to understand this can be good education for clients down the road as well right and that all leads us right into chapter nine with nutrition right and we're kind of getting to the end of this like section three right the end of the science piece here too and uh this is one that you got we all know right it's like dang it joe we all know nutrition is going to be massively important right i want to learn more about that because i know that's going to be what you know makes or breaks a lot of people's success and you can see on here i don't have a lot of bullet points and that is because you can see in the context of everything you guys are learning with nesm the industry doesn't consider in-depth like super deep nutrition knowledge to be like as essential as exercise programming which makes sense right depending on what state you guys might be in you know i'm in the beautiful state of florida here in the u.s and we actually have relatively like relaxed you know laws and legislation around nutrition where as long as you're not working with someone who and again this is 2022 as i'm shooting this video so maybe it changes but as long as you're not working someone who's considered a special population you can give a lot of advice not every state's like that so you got to be aware of your own state laws but being a resource being knowledgeable about nutrition is going to be huge because clients are going to come in expecting some help and your level of help that you uh you give is going to be up to you it's going to be up to how you want to run your business and it's going to be up to the state that you live in the country you live in but either way and so this chapter does talk about scope of practice which you want to be familiar with you want to make sure you're operating appropriately and the good thing is is where most people go wrong with scope of practice which is like trying to give someone a cut and dry meal plan it's also look at most of the great nutritional coaching companies out there it's also not what's going to work well for most people right versus teaching habits so i truly believe that if this is an area this is a huge area to potentially add on and build inside your business if you guys are going to be a personal trainer and then you're able to offer nutrition coaching that's a whole nother like video in and of itself so it's a huge additional business builder i think for you guys and i think it's a great secondary learning piece so i think for a lot of you guys if you're super interested in nutrition you want to do a lot you want to help clients with it that should probably be your next like start to work with your first three to five clients and then your next neutral your next course might be you know maybe it's the nsm cnc certified nutrition coach maybe it's precision nutrition you know i think there's some good options out there but i do think it's like a great next tier to add on because you're going to want to be knowledgeable but knowledge-wise be familiar in this chapter with the basics understand the macronutrients know how many calories are associated with each one you know the roles that proteins carbs and fats play inside the body be familiar with those but don't get too caught up on the information about digestion and absorption again it's not going to be a lot on your exam and truthfully i don't really know that it's in our wheelhouse or what we should be talking about so nutrition i think it's huge i love learning about it but not a massive component of the nsm exam so sorry but is what it is all right chapter 10 supplementation kind of right in the same line my takeaway from this chapter is just browse and be familiar with some of the supplements that they refer to um you know i wouldn't be inside of here worried about like rdas recommended daily allowances like more in-depth knowledge there first off if you really want to know you can always look it up second off you're not going to be tested on it so understanding general information here inside the supplementation chapter like you said i don't even give a lot on here but people are going to have questions so i think for your your goal beyond just passing the exam is you want to strive to be a resource for people and i think that's the best that we can do all right so guys that chapters 5 through 10. that entire section it is a lot of stuff all right there's a lot of chapters hopefully hopefully you guys can review even come back to hopefully reviewing some of those bullet points and of course download the study guide so you can refer back to it we'll keep you guys focused on the most important concepts as you're reading through those chapters and you're going through the online material right and you guys can see i won't go in on here inside this study guide we actually have some bonus stuff that we give you guys some free resources for nutrition like some great packets you can use with clients because i do think early on just having some good materials to like talk through with people is is half the battle it's a great way to start off as you guys get into training it's a great way to start off helping people with their nutrition without going beyond your scope or practice or really just being going beyond what you're comfortable like helping someone with but again these are some great resources you guys can download relative nutrition coaching but back to our nasm stuff you guys are rocking right now we're making our way through here moving into section four of six right we're through our first three sections all right which again you can look and not a major component the next couple sections right this ends up being like a big big piece of the exam um section four assessment section four assessment this is chapters 11 chapters 12. and this covers everything from you know us talking through and understanding how to do you know body composition the different methods of body composition testing to the bread and butter and this is really where ding ding ding i think you should pay the most attention is the dynamic and postural you know the posture static posture and the dynamic movement assessments overhead squat push-pull assessment right first off this is like nesm's bread and butter as far as an organization it's really what they're well known for and it does tie together a lot of other information stuff that was in chapter five chapter seven your knowledge of muscular anatomy so a lot gets encompassed in here so focusing on those things um again from a test standpoint so either way chapters uh chapters 11 and 12 diving into all this stuff if you guys want like detailed breakdowns of like the overhead squats specifically which i'm not gonna do in this video we have other videos you guys can find those on youtube um here on our channel and you guys can also find them linked in this document as well all right but chapter 11 be able to explain the purpose of assessments as well as how they relate to identifying contraindications because that's really what we want to do truthfully i can tell you guys from working with clients for a long time in this environment you want to take care of people right people want to be with a coach and a trainer who has their best interests in mind all right you really care about people and you're not rushing the process and a lot of people are scared to spend time you know taking time sitting down in the gym the first time you get together and like talking through these questions and like really making this a big part of what you do but i think it's what separates fitness pros from again not to use my own name but just the average joe in fitness pros is like you really want to take you want to take the standpoint of being a professional here not only from a liability standpoint inside of chapter 11 knowing the right questions to ask knowing the minimum that you should go through being the par q it's what you need to do from a liability standpoint so god forbid you ever find yourself in like a lawsuit or anything else that you've got documentation which unfortunately most coaches don't you've got appropriate documentation um but also just so that you're you know you're setting out on the right foot you're building a relationship people can tell from the beginning you're a professional it's going to allow you to charge a lot more money down the road and just make sure you're getting the right information right you want to make sure you're taking care of people so i think this stuff is great some of it is good not all of it is usable and i think useful for example inside of chapter 11 things like um understanding how to take blood pressure with a blood pressure cuff i used to teach these things whenever we first i used to work for the university and we would teach personal training courses and we would teach that we would also teach caliper like body fat methods and i think there's it's become a way it's become obvious to me that many of these things are not useful in the gym and i'm not saying that for example getting someone's blood pressure like it's a valuable number but here's the reality of it you're not a medical professional right you can take their blood pressure you can't tell them they have high blood pressure like it's not within your scope nor is it a representation right if they're taking their blood pressure multiple times at a doctor's office that's what i would want to know so a lot of it ends up being for me application of this stuff i think it's good to know how to take and you know how to take someone's blood pressure the difference between systolic and diastolic i'm more interested in the tests and exams they're getting from their doctor and i'm making sure they're doing them and then i want to make sure like i can have conversations about it and know like okay if their blood pressure is at this level i understand that that's like you know like borderline hypertensive and like what do the doctors say and we should have some conversations about habit change but having to do it i don't think is valuable um so there's some stuff in there i'm not going to go into all of it but i think as you as you read through kind of identify like which ones can i actually do like or should i do in the gym like which one should a doctor do and which one should a personal trainer do because i think there's some things in here that need to change in the industry as far as how we're doing it by the way being familiar be familiar with the park q is this stratifies risk of cardiovascular issue it's the absolute minimum you should be doing you can download some forms in that link inside the study guide so you can use those bad boys and then have recognition level knowledge of some of these other assessments i'm talking about like heart rate blood pressure circumference measurements which i'm like i have a tape measure literally in my backpack right now i love circumference measurements they are very useful and very motivating to a lot of people and much easier to get good at right learning like the caliper methods like the skin fold measurements that are mentioned inside the chapter although it's a cool skill to have most people are wildly inaccurate at it and it's probably not even worth doing like the amount of energy and time you have to put into learning how to do it appropriately is probably not worth the payoff especially with other alternatives out there like like bioelectrical impedance in body they have their sources of error but they're very convenient for people to do and a lot of gyms have them these days so i think it's great and there's some good info that comes out of it but i like circumference measurements because it's very easy right it's very non-invasive for me to measure you know measure someone's chest measure their arms measure their their waist right waist hip ratio waist hips thighs and the truth is a lot of times we all know weight's not always going to change that can be a motivating one right to see all right maybe our weight stays similar but still in the first six weeks you lost six inches that's huge right we want to have things to track so that's a great one very easy to do some of the others are not feasible in my opinion like some of the other body fat composition methods but just be familiar with them and then have basic knowledge right don't go super deep but just like know what the test does that's all i would be uh worried about doing basic knowledge of the cardio respiratory assessments like what is the vo2 max what is the rockport walk test what does it test for ymca step test talk test all those so just basic recognition level knowledge and if you really want to focus on the one i think is probably the most applicable to actually training clients and doing well is spend some time with the talk test right spend the time with the talk test because that one actually can be pretty useful figuring out where to start people out all right so chapter 11. and then chapter 12 is where we get into uh movement and performance assessments all right so this starts a little bit some of it's like static posture which is great because if you want to have a good understanding of of exercise technique and movement mechanics right static posture right how someone holds themselves it's like every exercise every movement has to have kind of like a basis in which to receive forces and so the static posture can give us some good information just about how their body might be receiving forces based on how they move or how they're built because all those things come into it so it's not that you're meant inside this chapter and this is where people kind of go down one path or the other we're not trying to be physical therapists we're not trying to fix everybody but if we can get more information that allows us to make better exercise selection and if we can help people move better and feel better boom you can't put a price on that that i can tell you is that if you can get people moving better feeling better and also seeing like their other physical goals they will never leave you and they will pay whatever you charge because so many people are walking around just living with normal pain and issues and stuff too so again we're not here to fix people but you can usually do some good just by taking the right approach to people so understand how to perform the static postural assessment you guys can watch the video for a detailed breakdown on our youtube channel know what to look for also be able to recognize some of the postural syndromes they talk about in here pest planus lower cross and upper cross you need to know those you need to know what are the likely overactive underactive muscles that stuff is going to come back up on your exam also develop a comfort because so much is encompassed in it with the overhead squat again you guys can find detailed video on here but no this is a memorization level one you should know inside and out i know the primary overactive the primary underactive for all the checkpoints right toes turn out knees cave in uh torso comes forward shoulders fall forward all of it you should know the overactive and underactive easy questions to get right or wrong and again it's just gonna even like your mastery of that it will help you in some other things here on the exam it's going to make sure you know muscular anatomy as well and then i would say be familiar with but spend less time so i would spend more time on the overhead squat and then just be familiar with again understand push pull assessment single leg squat assessment single leg squats pretty easy because it's kind of encompassed in the other ones as well you know but there's some good stuff on there you guys are going to want to be familiar with those all right so that's chapters 11 and 12. the assessment piece um again not as important just again they're all important right everything could be on the test on the exam but as we as we make our way back to which i'll do quickly make our way back to our cpt exam blueprint right we went through chapters one two and three and four and each of those are like decent little components but none of them are quite weighted as heavily as sections five and six the stuff that we're going to get into now which is like exercise technique training instruction and then also program design which is great because day to day this is most of what you're going to be doing your knowledge and your higher level understanding and these other concepts will make you better at sections five and six but most of what you'll be doing day to day is gonna be section five and six type information and i can tell you lots and lots of exam questions 45 of your exam alone comes from these sections let's jump right back in to section five exercise technique and instruction this is where and this is obviously even in some of our other material you guys find here on youtube we've talked about just the value of mastering the opt model and really really really knowing all the different phases what your goals are what the variables look like what reps and sets look like you're going to want to do that because that is not only covered a lot especially in section 6 right in chapters like 20 21 but your knowledge of that will help you better understand everything in section five because as we get into these other pieces right you get into flexibility you get into plyometric you get into balance training it's all phase one phase two phase three is like it's like stabilization strength power there's phases to what we're doing in this training so opt model is really the center of all this and so again chapter 13 starts to dive back in or into some of this stuff too we actually talk about it really early on in our courses because i know this is foundational stuff that is going to build on for all your practical training um so if you're early on in your study process don't hesitate to like get into some of the opt model stuff first or watch some of our videos where we break it down for you guys too so basic understanding inside of chapter 13 you have a basic understanding of the benefits of each of these components of the integrated training model flexibility core cardio they talk through some of this in the chapters this is like i think light reading material early on in chapter 13 and then have a strong working knowledge of the opt model and the acute variables all right so we have a detailed video breakdown here on youtube and there's also another shorter video you guys can access so this one again this kind of like this is like introduction to everything else that's coming so chapter 13. you know at all the chapters it's not the one i'm going to go back and memorize the most but again make sure you're paying attention you're reading through and you're paying attention to what goes into the integrated training model and then as we get into it the cool thing is the way that the chapters are oriented are not oriented in the way that like you have to only focus on flexibility before you focus on cardiovascular but they do focus on more foundational concepts and pieces first right i mean as we're thinking about some of our goals in the opt model in stabilization endurance like this foundation well some of it's going to be like mobility flexibility getting people moving better right starting to set the foundation for movement so that as we start to increase and advance our other variables like loads and reps and sets and challenging exercises they're already moving well enough where they get the most out of it so flexibility training concepts this is one where uh much like everything else inside the material again a lot of terms tied in so feel free to review the flash cards but know what you know know what factors they talk about the material know what factors impact flexibility as well as the role right that it plays in developing muscular imbalances so it's all kind of tied together right understanding as we looked at some of the information and assessment right and looking for movement issues and balances over active underactive now it's kind of like what do i do about it so i've identified these things and now as we get into the rest of the material it's like how do i improve it okay i'm not here to fix people because some things may not be fixable but how can i focus on that so flexibility inside here you know they talk about the benefits of myofascial release and foam rolling which you'll find in all three phases of flexibility training and then i would also pay real specific attention to the examples they give you right as you look at chapters 14 through 20 these different like parts of this integrated training model they're going to give you some very specific examples of phase one of phase two of phase three progressions and it's the nsm exam so it's only going to behoove you to pay attention to those those will definitely come up as exam questions and some of them are very specific they're like materials that you know you may have a good understanding of plyometric training but if you didn't pay attention to some of the variables given in there you know as far as working like plyometric training with youth versus an adult population those are easy ones to get right or wrong and so you're just going to want to pay attention there's a lot that comes inside of some of these chapters but this is where some of your information and knowledge regarding terms like reciprocal inhibition synergistic dominance neuromuscular deficiency you know those terms will definitely come up and they're related heavily to some of the concepts inside of flexibility training all right so be familiar with those also again coming back to i mentioned this earlier in the video we're already here in the flexibility training is uh be familiar with the role that the muscle spindles and the golgi tendon organs play in regulating what we perceive as flexibility because for a lot of people that's what it is right your body body is great at like holding on to things to protect you right if you had a previous back or hip issue your body might be holding on somewhere right those hamstrings might not just be tight they might be holding on to try to stabilize your your hips and your pelvis and your spine because something else isn't doing it and so muscle spindles and golgi tendon organs play a role there and then just review the chapter examples like i mentioned pay attention to those because even some of the terms or some of the names of exercises as you get into different stretches and even core exercises they're specific to nsm and you might not have heard it before so review those bad boys there's a lot that starts to come from these chapters all right cardiorespiratory fitness like i mentioned earlier i love the energy system stuff cardiorespiratory fitness doesn't get a lot of love you know the industry is very much about strength training which is great i mean this is where a lot of people's body composition change and aesthetic changes are going to happen through resistance training but let's not forget the fact that cardio respiratory fitness is massively important for long-term health and if you want to you know address it and progress it appropriately i think nasm actually does a pretty good job of laying out for you like the different zone model of cardiovascular training and again it all kind of goes back to if you think about the opt model even with strength training like we set a foundation we progress it and then there's the highest levels of progression well cardiovascular system is very much the same initially we're building that cardiovascular base right more of that zone one training for an extended period of time 30 minutes to be able to maintain zone one before we start to introduce zone two intervals and even those initial intervals are aerobic right and we got a lot of recovery time bring it up for a minute bring it back down for three minutes and then we start to get into zone three and zone four right and that kind of gets out to the higher intensity level um but the idea is we wanna set that foundation first so i think this is actually a really great chapter pay attention to some of the images in here just know the general guidelines like table 15-1 is a good one to review as you guys are studying you know have basic recall understanding of how to assign exercise intensities because there's different ways of us looking at it right there's the rpe method versus using heart rate as a measure of intensity and all of them have value you know be familiar with the tanaka and the carbon formulas that they give you in there chances of you having to calculate one of those is low but benefit could be there so you know pay attention to those could come up but maybe probably unlikely for you to you know obsess about only memorizing those equations versus knowing you know what we're trying to accomplish and why those equations have become more popular as a great means of like really finding like heart rate reserve and and actually programming if you're going to program cardiovascular training which some trainers do some trainers don't but if you do more of it this is a really great chapter to better understand heart rate zones and how that relates to progression over time so spend some additional time reading the stage training content in here and the example workouts because they do give you guys some example workouts so pay attention to those i think they actually do a pretty good job inside of that chapter especially relative to the way things were laid out previously all right so moving on chord training concepts and again there's not a ton of bullet points on here this is one where from a training standpoint man i love this stuff everyone loves core and it's honestly probably one of the most misunderstood areas of the body as well like what is really involved in the core but nsm does a pretty good job of kind of expanding that view for you guys you definitely want to know what muscles are involved in the local and the global core systems right table 16-1 gives you guys that information understanding all the ones that are local you know local is more about stabilization segmental stabilization of the spine you know things like our pelvic floor um our transverse abdominis our diaphragm you know our multifidus um some of these smaller muscles in the back you know these ones are ones that are going to be more in that local and then our global which span into like larger muscles ones that we think of as the core like our rectus abdominis our internal external obliques you know getting into those other muscles right our our rectus femoris our hip flexors our glutes our lats a lot of muscles that most people don't think of as core muscles so from a training standpoint that's great from an exam standpoint you're definitely going to want to know where they fit in inside of those different categories and then from that also just like the rest of the chapters here and we're looking into section five be familiar with the progressions because they give you some examples which i think does two things first off easy to get your exam questions right know what the exercise examples are with your level one your level two your level three progressions because pretty much their stabilization core exercises their strength core exercises and then they give you power core exercises so that's the opt model coming back again but be familiar with those because they're going to come up on the exam and honestly if you actually are familiar and you try some of these moves this is going to be good for you as you start training people because most people jump right into level 2 progressions like moving core exercises without enough focus on stabilization you know and just teaching the pelvis the hips the core all these these core systems to control and to stabilize first it's mostly isometric stuff all right so review those understand the three levels of core training and then if you really want some great information here too um dr stu miguel this is just an extra video we included in here when it comes to course stability training you should check out dr stu mcgill's big three there's a ton of great videos out there on youtube obviously we've got a great one but any of them that you look up are going to be good to teach you those three those are three that a lot of people should be doing all right so core training lots of good stuff make sure you review level one level two level three progressions know the differences between them what categorizes and exercise that way and then also know your local and your global core systems that's your primary stuff inside of there all right um easy enough right and then chapter seven or chapter 17 balance training this is great too because again you think about like things that are kind of prerequisites for one another focusing on this is one reason you don't only have to do corn balance training for people initially like we're still gonna be you know even for our stabilization level one clients we're still gonna be doing squatting lunging pushing pulling like our movement patterns but the benefit of focusing on like especially some stabilization level core training is it will improve balance it's going to help you engage the right muscles and that's going to help us as we progress our balance training so all these things add to each other that's why it's like this integrated training model is like it's like this feed forward system or if i'm training this and then i progress this and this and this and i'm doing all these over time it's just going to build this like beautiful capable body that we know so many people want to have all right so chapter 17 balance training concepts this is another area that's kind of either misunderstood or just misapplied for a lot of people but things for you guys to know understanding balance training centers around challenging our ability to maintain center of gravity over our base of support that's really all it is is over time progression of balance training is always it's just understanding that if i have a bigger base of support right wider base support or if i'm lying on the ground i'm going to be more stable it's going to be easier to balance the less the smaller the narrower my base of support is right from here to single leg just to single leg right the more challenging it's going to be that's going to be progression of our center of gravity over our base of support so that's one piece and for a lot of people i would say application wise there's a lot to be done to improve balance on the ground without changing surfaces and inside your material you should be familiar with the suggested progressions you know nasm talks about going from flat ground to doing balance exercises on a balanced beam to doing them on a half foam roll you should be familiar with that progression because that often comes up on the exam questions but i think also from a coaching standpoint don't go to those things first most people have a lot of benefit to be had truly by just training on the ground and the other surfaces sometimes can be so unstable they're not getting as much out of it so even just thinking doing more split stance training i'm telling you guys can be a magical key to like improving people's you know balance and engagement stability while you're doing your other compound movements and not just spending 30 minutes doing balance training for most clients too that's not what they're coming in for but either way some good stuff inside of here understand the difference between they talk about static semi-dynamic and dynamic balance challenges this is kind of nuanced but you chances are training right you're gonna end up working with a 30 40 50 60 70 like aging population and over time like this stuff is a lot easier to improve and work on when you're in your 30s and 40s so even if you're not working with 60 70 80 year old clients where this is obviously a huge piece balance you know balance and fall prevention little doses of it along the way can make sure we maintain it for people and they do a pretty cool job of showing you there's just so much that goes into it different levels right because we obviously have our internal mechanisms we have our inner ear organ we have proprioception there's a lot of systems that work together to help maintain balance but they're all trainable right so they're all trainable um understand the impact of balance training they talk a little bit in here about injury rehab performance and just the the research out there on balance training and how it all relates and then as far as like actual tables review review 17-4 and be familiar with the three levels of progression just like the other stuff right level one level two level three progressions for balance training because this will fit kind of with our opt model and the cool thing is right this is a good example is given on pages 557 to 567 if you guys are in the seventh edition like i am and this video is for is uh is you're going from like more isometrics right so more control to a little bit more movement prime movement and balancing with like bigger joints moving and then you're going to more power and this actually ends up being balance training this is why balance training is kind of the prerequisite to more athletic modes like saq and plowmetric training because as you start to get into we'll see in the next you know next chapter we get into plyometric training level one progression of plyometric training kind of looks like level three progression of balance training so they kind of like blend in together that's the cool thing right it's your take away on those as you get into those two right level one balance training is going to be all about right you're manipulating other things maybe other variables looking and change the direction whatever but you're really not moving the primary stance leg it's all about challenges to that maybe you're tossing and catching a medicine ball the moment we go into level two progressions now we're actually moving right primary joints so rather than just doing balance work here now i'm actually going through like hinging lunging more motion in that stance leg that's going to be the next level so you'll see some of the progressions there that match up with that and then the third is where we start to actually like leave the ground now because it becomes progressively a lot more challenging you know over time i build up strength here and then by the time i get to level three progressions now i'm leaving the ground and then just trying to absorb those forces and improve my balance because the cool thing is is like when you get good there then by the time you really start doing and attacking plyometric training you're gonna be already set up better to focus on those landing mechanics which is what we do early on initially all right so some really good stuff there inside of balance training so pay attention to those and just pay attention to level one two three progressions and all these chapters because they're 100 gonna come up on your guys examine materials all right so speaking of plyometrics we got a little box here little box jumps popular exercise is knowing the three phases of plyometric exercises all right and the stress shortening cycle so this meaning like knowing right knowing that we have this amortization phase right we have this rapid eccentric component we have the amortization phase which is the amount of time that it takes to go from eccentric to concentric and then we have a concentric contraction right so it's this rapid stretch shortening cycle to make something plowmetric and this is why the material also refers to reactive because plyometric is as we all know it plyometric is more like impact plows or more thinking like ground contact or foot contact with the ground reactive though has plyometric elements for example if i were to do a kettlebell swing i'm not leaving the ground but i do have some similar components where there's a rapid stretch shortening cycle that happens and so there's some similar characteristics to it as well right obviously impact is different with plyometrics but reactive is a good term to still describe some of the same things so you want to know these three phases of the plyometric exercises understand the stretch shortening cycle and how to apply it table 18-1 is great for this so refer to table 18-1 inside your guys's actual chapter and inside your materials and then also get familiar with the plyometric training guidelines and this one is actually pretty specific as you look at some of the different populations they talk about with plyometric training even saq training the next chapter just review right review some of the differences of like working with youth versus working with like general population weight loss versus elderly clients because the reality is these all have benefit for all populations but how we apply it is going to end up being very different and it's probably going to look a lot different as well all right so be familiar with those guidelines in uh that uh that 18-2 and then also understand the differences between those three levels of progression with the plyometrics again great examples be familiar with the examples that they give in here right there's images there's pictures there's level one two three progressions definitely review those you're simplified like my dumbed-down explanation of it for you guys is is phase one is all going to be about more absorption and mechanics so you'll find just like we do eccentrics and isometrics in resistance training for stage one and the opt model you do the same thing with plyometrics so because that's the problem most people don't have too much of an issue even like youth and kids they can figure out how to jump but it's the landing component we need to solidify first so oftentimes it's going to be like isometric holds in our landing positions and then that's level one type stuff right with some variations and direction change level two is now going to be now i'm going to start to string a few of them together right because now my ability to do so as i transition i'm still not maximal intensity but try to maintain good position with multiple reps and i start to introduce in level two maybe some different directions and then level three is generally going to be more with like max effort right so review those those are easy ones to get right or wrong in the exam and truthfully again here's another area where a lot of people don't really understand the demands that plyometric training you know places on the body it's a very advanced especially like rapid high you know high speed uh like jumping type activities things like and i'm probably gonna mess up my mic here too but things like like tuck jumps i mean those are gonna be like your level three progressions um and it's not uncommon to see things like that and like you know other types of box jumps thrown in for group workouts and clients who just aren't there yet so not only if you want to keep people safe you want to make sure you're progressing appropriately but also just if you want to you want to get more out of it down the road from an athletic standpoint the variables in here are great and what will be surprising to you especially with our plowmetric and even the saq is the volume meaning that for most people this stuff is not about doing like you know like five sets of like 20 30 reps it's like less less volume more high quality because a lot of these things initially we've got to build up plyometrics can be great for building up connective tissue strength all right but it takes time we don't want to injure those tissues in the process you have to start to slowly introducing and that's one reason why if you follow this stage this three stage model with some of these things it can be a great way of thinking about how to make sure you're progressing slowly over time and just introducing those right variables all right so chapter 18 great stuff plowmetric training i think is important for lots of people elderly clients everything it's all about building integrity great for bone mineral density and honestly if we don't maintain if we don't use our fast twitch muscle fibers you end up losing them over time so as we think about it power training saq plyometric might look a little different for your 16 year old athlete versus your 60 old client but massive value no matter what massive value all right guys and we're crushing right now we're already on chapter 19. i'm gonna really reiterate my same concept was in these chapters all the way from you know 19 into 20 review the examples level one two three progressions saq they give you just again inside this chapter they also give you some examples of like different drills to do but have a basic understanding of the difference right the definition difference of speed versus agility versus quickness uh and usually the confusion can happen with agility and quickness even sometimes the nsm like definitions and terminology it's kind of hard to differentiate the two right speed is more linear agility change of direction really it comes down to like quickness is like even higher level there's more decision making and even more thought process that has to happen versus just change of direction because they're very similar but a little different so pay attention to the way nasm describes those definitions because that's you know stuff that's likely to come up and sneak up on you easy to get right easy to get wrong all right browse the discussion of saq for non-athletic populations and they give you like i said some specific variables for um youth weight loss seniors and i would i would actually review and then they give you some tables too because those are pretty common ones you'll see as you're taking the quizzes um on chapter 19 and you take the uh section uh section five quiz you'll see that kind of stuff coming up so review some of those tables just be familiar that way as you're on there you can kind of at least have recognition level oh i remember that being that sounds right you know two sets of however many repetitions of a of a drill let me give you guys some good examples in there too all right so don't give it tons and tons of study time but do review specifically table 19-3 for some uh some good basic program design direction all right and then guys we are on to chapter 20 and i know we're spending some time here together all right i appreciate it and more so i appreciate you spending some time really like dialing in on what you guys need to know hopefully this has you know been helpful at some point if it has been then do me a favor so far if you're already like gosh this is great narrowing down some information do me a favor uh please go on right now boom right below this video hit the like button subscribe to the youtube channel if you haven't already and if you haven't downloaded the study guide then definitely do that because beyond this video it's gonna be a great resource for you to come back to this stuff without having to dive back into this video and listen to me talk even more you guys can just find it on there but we're on chapter 20 resistance training concept this i find from teaching you know again we've been running you know courses and programs since 2015 we've worked with hundreds and hundreds of hundreds of students from around the world resistance training tends to be more of the area of comfort like a lot of people get into personal training either they like strength training or they feel like they know a little bit more about it but i think dialing into some of these variables is going to be really helpful because a lot of people end up training really just in like maybe two of the zones more than anything more like in you know this muscular development maybe a little bit of strength based on the person so either way a lot of great stuff in here terms that you guys should be familiar with and just understand first off general adaptation syndrome gas understand what it is what it describes right the alarm reaction phase or resistance development exhaustion and then also like what role does that play because this really starts to set the stage for the reason behind programming right programming being like the strategic and purposeful manipulation of stressors over time that's really what programming is right we manipulate these variables to um to increase and introduce a new structure to the body and then allow it time to you know evolve and adapt and recover so that next time we do it it's no longer a stressor and we continue to do that over time right but understanding these variables can be helpful because again it's the idea of like it really ends up being somewhat of this like art form there's some real good standards out there but also it's just like getting to know the person and the real life that they live in to know when you got to push and when you got to pull back and when you need to change certain variables you had to plan for that day because as you as you'll find when you get here in this environment with real people a lot of the stuff right out here where people are coming in with like real stress and real lives and kids and whatever and being sick is a lot of times your your variables uh end up changing a lot from what you read inside the textbook by the way it's a great chapter no general adaptation syndrome um also said principle specific adaption to impose demands and then be familiar with the different types of specificity they talk about right more energy system related more mechanical um you know these these end up being important and they're easier to apply i think when you're thinking about you're talking about athletes but they do play a role especially also with general population and the takeaway is like you know making sure that as you look at your program your training your exercise selection all these variables that they match right these different types of specificity that match up with what we're trying to improve that's kind of the lens that we're looking at here feel free to revisit the opt model video that we have on the channel as well and then i would have some you know at least like some some pretty decent level call it memorization level or at least like great recall of the acute variables and suggestions relative to the op phases this you can find it in table 20-3 and honestly chapters 20 and chapters 21 are some areas that like i would really actually go through and like take some good notes do even more in-depth reading than you might normally do because there's just so much that comes from this and they want you to know it guys that's the one thing you got to keep in mind asm wants you to pass like the information is there and the stuff that we get into with like chapter 20 21 we really get into i think what makes nasm and asm which is like application of the opt model and the variables involved so go through table 20-3 that's a great one for memorizing the variables as they fit into these different phases also the different resistance training systems they talk about in 20-5 and then truthfully the progressions and examples on pages 636 through 671. i know this is like a decent little chunk of the textbook but i would pay attention i would review those because again they're ones that for one that just might give you some great uh insight and some great ideas with training maybe there's some exercises and stuff you've never done before but also going to give you some good insight into what nesm wants you to know so rocking and rolling guys here we are we're getting into our final section of this lengthy but comprehensive right really diving into all the major components and concepts that you need to know for the nesm exam all right so section six program design now again all this these were like these different variables the opt model different styles of training everything else and now in section six it starts to become more about like how do i start to put it all together which is good because this is where we now need to be thinking you're gonna go off after you guys are certified start working with clients and of course you're going to have a lot of information you remember some of it you might forget momentarily but then what's going to come out is it's going to be like okay how do i put how do i put workouts together how do i take the knowledge that i've learned and like start to apply that stuff so i i even have here on the screen you guys can see you know asm's got some decent forms and pages for helping you guys start to understand programming periodization and even just like structuring workouts intelligently which i think is a great place for people to start making sure even your order of operations in a workout makes sense because for a lot of people they might not right like if you're doing you know you're going through maybe you do a warm-up you do strength training and then you do a bunch of like plyometric work at the end well truthfully right you can see it on the sheet and and the industry standard truthfully that's not the most effective nor the safest method of training for most people although it's widely common right you can probably think about like man i see people doing like box jumps at the end of their workout well truthfully plyometric and power training it's a neurological component there's a higher risk to reward ratio so you really want to do that like after you've warmed up before you've gone and trained heavily with whatever you're doing if you want to get the biggest benefit out of it all right so that's that's a whole nother we can have a whole video on here just on that but there's some great stuff in here so chapter 21 the opt model check out figure 21-1 keep this one in mind when it comes to understanding your programming principles um have a basic understanding of just the programming terminology they talk about meso cycles mesocycles micro cycles macro cycles just how you take a look at programming from like a big picture like hey what are my primary goals in this next six months how do i start to narrow that down to like okay over these first three months here's what i'll do the second three months kind of here's what i'll do and then narrowing that down into months and weeks because obviously you're gonna start out from like bigger things like strength capacities whatever phase of training i might want to be in like these different variables and then you know again we end up breaking it down all the way to you know the actual exercises that we choose and progress it over time so either way there's a lot in here some great stuff make sure you know the terminology surrounding those be able to differentiate and understand the difference between linear and undulating periodization approach this can be you know challenging any confusion for some because now the opt model as as it exists you know phase one phase two for three four five if you spend three to six weeks on each of those phases and that's the main focus and then you move on build that up and then move on build that up and then move on which is kind of how it's presented is a more of a linear approach and that even a lot of the research they don't talk about inside the material is a very effective approach linear type approach for beginners to intermediate right especially to setting the foundation and what you find further down the road is there's a lot of research that shows from like muscular development and performance that once someone is like intermediate to advanced and it's hard to say exactly what that is but further down the road with experience that doing an undulating approach which means like rather than just focus on stabilization for four to six weeks i might have like somewhat of like a stabilization of muscular endurance focus on monday and then we train on wednesday maybe we're more like hypertrophy muscular development and then when we train on friday maybe it's like just like some strength and power stuff all right so again i'm hitting these different variables in a given week and what you'll find is like that can be a great way it's still making progress and for a lot of clients you'll find especially in the general gym setting changing some of those variables once they're further along right you've been training for a year or two or more um it can also make it like really uh like refreshing and exciting right it's like the workout even if you didn't do that much different with your exercises but the different variables you know i'm coming in with more of like a like a stabilization muscular endurance i'm doing like 15 20 25 reps of an exercise for two sets uh one day and then i'm coming in on wednesday and i'm doing more like you know three to four sets of like 10 to 12. so just think i think experientially it can be great but there's also a lot of great research behind it as well so know and understand the difference between those two types of training be able to recognize so i get practice using the opt model template yeah so outside of that too i mean start to print off some of these documents are free on the nesm website if you guys scroll all the way down to the nesm website and you guys will see like resources documents you can download you can get all this stuff on here these opt training templates and start to use them right and they're ordered in a way that you don't have to do right you don't have to do uh you know balance training and plyometric and saq and core like in every one session but if you were going to the order they have them on there is probably the most intelligent to get the most out of it all right so again take it and use it make it your own be able to recognize nsm also just introduces this concept of like six fundamental movement patterns um you know so that's not a bad thing again be familiar with those and then also be able to match the acute variable ranges with the various levels of the opt model this one will be mostly if you guys pay attention and really make sure you understand and know pages 688 to 711 right and this is there's a lot of variables in there don't expect don't memorize every single chart but you know like go through spend some extra time going through those pages because i can tell you from an exam standpoint that stuff will come up in some way and again i think coaching and training standpoint it can be some really good stuff for you to be using and applying um once you're past this whole certification thing all right so chapter one opt model and then uh boom you guys see on here too yeah this is that table actually included in our study guides i thought it was that valuable uh table 21-3 this is one you guys should go check out look up and use from a study standpoint all right as we get into guys our last two chapters right last two chapters of the material um honestly we've made it through at this point in time i think the most heavily weighted and the most important stuff as far as being a great coaching trainer but last two chapters some good stuff in here chapter 22 really if i had to simplify it down into one thing is it's like knowing what tool to use for the job they introduce a lot of different like exercise equipment and different types of training in here the difference between free weights and bands and cables and machines and and uh you know battle ropes and kettlebells and all this stuff right the cool thing is there's like endless toys out there and having a little familiarity with each of these is going to be great because it's going to make you versatile coach and trainer but i think the big thing to take away here too is be smart paying attention to some of the benefits and differences you're gonna find certain tools are just great for certain things right like trx you might find like you really love because the usefulness of it you really like using the trx for things like like bodyweight rows and curls and stretching right so you're going to find you end up using certain tools for certain things this chapter does a decent job of introducing some of them if you're not familiar with them already but do pay attention to the discussion of risk to reward ratio because i think this is huge in the gym environment of making sure that the risk to reward ratio is in the client's favor right because sometimes as coaches and trainers it's pretty easy right in the instagram circus that is the fitness industry to just be throwing in like crazy different tools all the time because you think like you need to change it up every time you're in the workout which truthfully you don't um although people like doing new things but they don't necessarily need to do everything 100 new all the time it's not a great uh approach towards making progress you know but just be smart about how you introduce things because there is a risk component and when they're training with you like you're responsible for them so if you use a tool in a way it's not meant to be used industry standards scope of practice like legal world is going to say like you were at fault for example if i use a bench to do a step up on and someone falls right it sounds silly because a lot of people use benches and a lot of them are sturdy but if i do that they'll guarantee you on the warning sign underneath of that bench it says not meant to be stood on right so you just want to be smart about those things my mind's always on the legal liability standpoint partially because i just don't want people to get hurt i want to take care of them i want to get in great shape and not get hurt in the process all right so browse and review i wouldn't spend a ton of time on chapter 22 but just browse and review some of the pros and cons presented inside of the chapter relative to different like training modalities less likely to be a lot of exam questions but just i think a good uh a good opportunity to get outside of your normal training methods and expand your toolbox because that's going to be really helpful when it comes to working with a diverse set of clients what you're going to end up doing as you guys are getting started all right and then chapter 23 chapter 23 is almost like a little bit of a disservice because there's just so many different like health conditions and special populations that are kind of introduced in here and you're given some information but there's no way you're going to memorize it all and i'll give you guys my take on this so first off it covers a lot of ground so don't be overwhelmed with full memorization i don't think it's necessary even from an exam standpoint i think again just browse be familiar read but i wouldn't be reading this chapter multiple multiple times trying to memorize all of the different frequencies intensities types and everything else that's there because the cool thing is is when you're working with these people these different populations in real life as a coaching trainer you're going to have time right you're going to go spend time saying hey guess what i'm working with a woman she's you know in her second trimester our pregnancy gosh i need to make sure let me go look up some of the like most recent stuff on my contraindications and so there's some things in the chapter but don't expect this to be your end-all be-all resource i still have it all the time when i run into someone with a specific injury issue condition whatever it might be you're just going to spend time making sure that your plan matches that person and communicating appropriately so browse through these things they all are very important and it's also important too to be able to identify people that fall into these categories because when it comes to not only stuff inside of chapter 11 when we're talking about like risk stratification and getting in like the information when someone first gets started um you know but also even as we get into thinking about like nutrition right as the nutrition side of things the state of florida is an interesting one where we're able to do quite a bit as personal trainers more so than other states meaning like you know the state legislature supports us doing some behavioral nutrition coaching like basic information but if someone is a special population or considered one of these uh specific conditions then it's going to be something you're going to want i mean for their own benefit you're going to want to refer out to a dietician a nutritionist anyways but also from a liability standpoint for you so again not one i'm gonna dive into a lot one thing you'll find if you pay attention to some of the like the uh exercise prescriptions and recommendations for these different age groups populations conditions the one thing that you'll find is that you're gonna find a greater emphasis on starting slow progressing slowly more warm-ups less intensity like i know that's like a very broad generalization but that's going to be kind of your safest approach and that's actually one of the reasons why i think the opt model can be a great method of learning training initially because it does focus focus you on this like stabilization level like slow entry into right we've got time be patient as a coach most people are looking for that as well every once in a while you run into like an inpatient client who's like yeah i want to jump right into the hard stuff and like you'll deal with that but a lot of people are okay they want to be taken care of they don't want to get hurt in the process either so take this chapter with a grain of salt pay attention but just know as you encounter these individuals out in your training life and world what you will it's great you're going to help so many people down the road is you're going to have to spend some more time you know looking up you know newer information because some of these things change as well all right so guys that was chapters 1 through chapter 23. i know we've been on here for quite some time uh hopefully again hopefully that's helped you guys at least like bullet point i know it's like a super quick there's no way if you guys are studying for your exam gosh you're definitely gonna have to spend more time than just this video right but hopefully this video helps to highlight the things that you guys need to know and hopefully it's even more reason for you guys to get your hands on the study guide and use this as a study tool right because after teaching these courses for nasm specifically since 2015 we've taken the exam i'm constantly trying to figure out and hone in on like okay where's the stuff that we can kind of like set off because some stuff you're learning inside the material in the book it's important but it might not be important right now right so here's the stuff you're gonna be tested on most and then obviously we talked a little bit in the video too just things that are probably gonna be more applicable as you make your way through all right so if you guys enjoy this video you guys want more resources like this then don't forget like the video you know leave a comment leave any questions you guys have go into the description download the study guide we've also got a couple other links for you guys as well if you guys have interest in joining the facebook group just getting some additional support we just want more people like you because i know so many people give up in this process because as we went through this is like overwhelming 300 pages of like deep science the good thing is the good thing is if you're watching this video right now you're all the way at the end that already sets you apart it already sets you apart um it means you really want to do well with what you're doing you want to learn and you want to do things right way and we just want more people like you guys to get into the industry because i know there's so many people that fail out in the process because they don't have the right support or even just the right structure and view so hopefully this guy's helps you along the way don't just try to read this bad boy cover to cover it's probably going to be a losing strategy and if you guys want some additional action items for you as well you guys will find as you guys download this little resource we just have some other things in here you guys can refer back to and uh for any of you guys even if you just want to jump on talk about material talk about your study process talk about the industry at large i just love talking all things fitness and so we do also offer up the opportunity to jump on any type of free 15 to 20 minute coaching call so you guys can find a link to that here in the description also you guys will see it inside of the study download but i'm gonna go boom study guide away and this is really what it's all about guys i know right now it probably seems pretty overwhelming for you guys to be going through this process all the stuff you're trying to learn and memorize and i already know like you have real lives you're probably working part-time full-time you've got kids like most people getting into the industry you know you don't just have time to study 10 hours a day so use this video to help streamline your guys study process then don't hesitate to lean in to others like myself and the axiom team and obviously you guys are on youtube which is a great you know just a killer resource but i say that because this is what we're working towards right this is what we're working towards i promise it will be worth it i was once upon a time in the same place as you you know sitting there studying from a book and i didn't have all these resources all these companies didn't exist on youtube to help us along so if i can do it i promise you can do it and it's 100 worth it to wake up love what you're doing get to work with people every day there's nothing that can match that and if you do it right right you do it right you surround yourself with the right people there's also a great lifestyle and a lot of money to be made in the process but we'll save that for another video so i appreciate you guys staying with me like the video subscribe to our youtube channel and i'll see you guys next time