Trainer Academy NASM Cheat Sheet

3 OPT Training Blood function Iliotibial head OHS Knees move in Corrective (SMR and 2:Resistance Exercise tools:
stages: continued: Hip flexor complex weak muscles: static stretching) development Free weights
1: Stabilization 3:Transport Bicep femoris ( short) Gluteus Active (SMR and 3:Exhaustion Machines
2:strength hormones Pronationdistortion Medius/Maximus active isolated 5 resistance training Cable machines
3: power 4: Carries heat weak muscles: Vastus Medialis stretching) adaptations: Elastic bands
NASM Opt Training 5:Regulates temp Anterior tibialis oblique Functional (SMR and 1: stabilization Medicine balls
phases: 6: clotting protects Posterior tibialis OHS LPHC leans dynamic stretching) 2: muscular Kettle bells
1: Stabilization end leaving Vastus medialis forward tight Recommended endurance Body weight
2:strength end 7: fights disease in Gluteus muscles: exercise for adults: 3: muscle TRX
3: hypertrophy Sickness medius/maximus Soleus 150 minutes of hypertrophy Bosuball
4: max strength ATP-PC: Hip external rotators Gastrocnemius moderate intensity 4: Strength Stability ball
5: power 1:10-15 sec Lower crossed tight Hip flexor complex or 75 minutes of 5: Power Protein intake:
Phases that have 2:Fastest muscles: Abdominal complex vigorous aerobic Resistance training Sedentary = .4g/lb
supersets: 3: No-O Gastrocnemius OHS LPHC leans exercise. systems: Strength = .5=.8g/lb
2 and 5 4: Short Soleus forward weak Cardiovascular Single set Endurance = .5-
Three parts of a 5: High intensity Hip flexor complex muscles: training for general Multiple set .6g/lb
neuron: Glycolysis: Adductors Anterior tibialis health: Pyramid Amino acids:
1: Cell body 1:30-50 sec Latissimus dorsi Gluteus maximus 60% of Max O Superset 20 total
2: Axon 2: Use carbs Erector Spinae Erector Spinae consumption. Drop set 8 essential
3: Dendrites 3: medium duration Lower crossed weak OHS low back FITTE Principles: Circuit training Recommended
Three joint Oxidative system: muscles: arches tight Frequency Peripheral heart macros:
motions: 1: Oxidative Anterior tibialis muscles: Intensity action Pro: 10% to 35%
1: Roll 2: Slow process Posterior tibialis Hip flexor complex Time Split routine Cho: 45% to 65%
2: Slide 3: Long duration Gluteus maximus Arrector Spinae Type A vertical loading Fat: 20% to 35%
3: Spin 3 oxidative systems: Lucius Medius Latissimus dorsi Enjoyment Horizontal loading Macro calories:
Skeletal system Aerobic glycolysis Lower crossed weak OHS low back Local stabilization Acute variables of Pro: 4 cal/gram
functions: Krebs cycle muscles cont arches weak system muscles ( training: Cho: 4 cal/gram
1: Shape Electron transport Transverse muscles: type I slow twitch) Repetition Fat: 9 cal/gram
2: Protection chain (ETC) abdominis Gluteus maximus Transverse of Set Alcohol: 7 cal/gram
3: movement Respiratory quotient Internal oblique Hamstring complex Dominis Training intensity Fluid
4: blood production RQ of .7 =100% fat Upper Crossed tight Intrinsic core Internal oblique Rep tempo recommendations:
5: store minerals RQ of 1 = 100% carbs muscles: stabilizers Lumbar multi fidus Rest interval 6-12 oz every 15-20
Layers of muscle: Sagittal plane: Upper trapezius OHS arms fall Pelvic floor muscles Training volume min Of exercise
Epimysium Motion: Levator scapulae forward tight Diaphragm Training frequency 16-24 oz / lb lossed
Perimysium Flexion/extension Sternocleidomastoid muscles: Best core exercise Training duration during exercise.
Endomysium Axis: Coronal Scalene Latissimus dorsi for beginner: Prone Exercise selection Common vitamins
(deepest) Frontal plane: Latissimus dorsi Teres major iso ab ATP recovery: with adverse
Slow twitch fibers: Motion: Teres major Pec major/minor Core musculature: 20-30 sec = 50% effects when
1:Increased oxygen Abduction/adduction Subscapularis OHS arms fall Local stabilization 40 sec = 75% consumed in
2:Smaller , Lateral flexion, E Pec major/minor forward weak system 60 sec = 85% excess:
3: less force version/inversion Upper Crossed weak muscles: Global stabilization 3 min = 100% Zinc
4: Slow fatigue Axis: muscles: Mid/lower traps system Program design Iron
Fast twitch fibers: Anterior/posterior Deep cervical flexors Rhomboids Movement system Continuum: Vitamin D
1:Less oxygen Transverse plane: Serratus Anterior Rotator cuffs Stabilization Muscle Vitamin A
2: larger Motion: Rhomboids OHS what to view: exercises: endurance/stabilizati 5 stages of change:
3: more force Internal/external Mid trapezius Anteriorly: 1:Involve no lower on: Precontemplation
4: fast fatigue rotation, Left/right Lower trapezius Feet, ankles and body joint movement Reps: 12 to 20 Contemplation
Muscle spindle: rotation, Horizontal Teres minor knees 2:Balance power Sets: 1-3 Preparation
1: change In length abduction/adduction Infraspinatus Laterally: include a “hop” Intensity: 50% to Action
2: Stretch reflex Axis: Longitudinal OHS feet turn out LPHC, , shoulder 3: Balance strength 70% Maintenance
3: Cause Estimated HR: tight muscles: and cervical involve bending at Tempo: slow (4/2/1) Barriers to exercise:
contraction 220 – age Soleus complex hip or knee Rest: 0-90 sec Not enough time
Golgi Tendon: HR training zones: Lateral BMI for Proprioceptively Hypertrophy: Unrealistic goals
1: attach to tendons 1: 65% to 75% gastrocnemius overweight/Obese: challenging Reps: 6 to 12 Lack of support
2:Change in muscle 2: 76% to 85% Biceps femoris Overweight:25.0 - equipment: Sets: 3 to 5 Social physique
tension 3: 86% to 95% (short) 29.99 1: Floor Intensity: 70% to anxiety
3: Cause relaxation Which pulse?: OHS feet turn out Obese: 30.0 - 34.99 2: Balance beam 85% Convenience
Blood flow in heart: Radial pulse weak muscles: Cumulative injury 3: Half foam roll Tempo: moderate SMART goals:
1: Right A (no O) Postural Medial cycle: 4: Foam pad (2/0/2) Specific
2: Right V (no-O) assessments ( gastrocnemius 1:tissue trauma 5: Balance disk Rest: 0-60 sec Immeasurable
3: Left A (O) Medial hamstring 2: inflammation 6: Wobble board Max strength: Attainable
4: left V (O to body) Green are Grasilis, Sartorius, 3: muscle spasms 7: Bosu ball Reps: 1-5 Realistic
Blood vessels: almost always Popliteus 4: adhesions Three phases of Sets: 4-6 Timely
1:Arteries tight and yellow OHS Knees move in 5: Altered plyometric training: Intensity: 85% to
2:Arterioles are almost Tight muscles: neuromuscular 1: Eccentric 100%
3: Capillaries Adductor complex control 2:amortization Tempo: fast
4: Venules always weak) Bicep femoris (short) 6: Muscle 3:Concentric/loading Rest: 3 to 5 min
5: Veins Pronationdistortion Tensor fascia latae imbalance Three phases Power:
Blood functions: tight muscles: Vastus lateralis 7: repeat general adaptation Reps: 1-10
1: Transport O Gastrocnemius Integrated syndrome: Sets: 3-6
2:Transport waste Soleus flexibility 1:Alarm reaction Intensity: 35% to
Peroneals continuum: 45%
Adductors Tempo: fast
Rest: 3-5 min