NASM Certified Personal Trainer · Exercise Technique and Training Instruction
NASM Certified Personal Trainer: Resistance and Cardio Technique Concepts
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Overview
This chapter covers how to set up and perform resistance and cardio exercises the right way. Good technique keeps the client safe and makes each exercise work the right muscles. The exam asks about tempo, breathing, posture, and how to make an exercise easier or harder.
Tempo tells how fast each part of a rep should go. It is written as three numbers in this order: lowering, pause, then lifting. A 4/2/1 tempo means four seconds down, a two-second pause, and one second up, which is slow and controlled.
For breathing, the client breathes out during the hard part (the effort) and breathes in while lowering.
A regression makes an exercise easier, and a progression makes it harder. In a hip hinge such as a deadlift, the spine stays neutral while the hips move back. In a row, the shoulder blades pull back toward each other without shrugging.
Key concepts
Tempo
How fast each part of a rep is done, written as lowering / pause / lifting in seconds. A 4/2/1 tempo is 4 seconds down, 2 seconds pause, 1 second up.
Memory tipRead tempo like a story: down first, then wait, then up.
Breathing during lifts
Breathe out during the effort (lifting or pushing the weight) and breathe in while lowering or returning the weight.
Memory tipBlow out on the 'hard' part, like blowing out a candle as you push.
Regression
A change that makes an exercise easier, such as a push-up on a bench instead of the floor, or a squat to a chair.
Memory tipRegress = go back a step. Progress = go forward a step.
Progression
A change that makes an exercise harder, such as adding weight, reducing the base of support, or adding a less stable surface.
Memory tipProgress only when the client shows good form at the current level.
Neutral spine
The spine kept in its natural shape, without rounding forward or arching too much. It is the safe position for hinges, squats, and rows.
Memory tipPicture a broomstick on the back touching the head, upper back, and tailbone.
Hip hinge
A movement where the hips push back and the chest tips forward while the spine stays neutral, such as in a deadlift or Romanian deadlift.
Memory tipHinge = close a car door with your hips, not with your back.
Often tested
- In 4/2/1, the first number is the lowering phase, not the lifting phase.
- Breathe out on effort, in while lowering. Answers that reverse this are wrong.
- Regression = easier, progression = harder. The exam often swaps these words.
- In a row, the shoulder blades pull back and down, not up toward the ears.
Easy to confuse: Regression vs. progression
| Point | Regression | Progression |
|---|---|---|
| Effect | Makes it easier | Makes it harder |
| When to use | Form breaks down or it is too hard | Client does it well with good form |
| Push-up example | Hands on a bench | Feet on a bench |
| Squat example | Squat to a chair | Add weight or a single-leg version |
3 sample questions
Verified practice questions from this unit.
Question 1. A squat uses a 4/2/1 tempo. What does this mean?
- ① 4 seconds lifting, 2 seconds pause, 1 second lowering
- ② 4 seconds pause, 2 seconds lowering, 1 second lifting
- ③ 4 seconds lowering, 2 seconds pause, 1 second lifting
- ④ 4 sets, 2 minutes rest, 1 exercise
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Answer: ③ 4 seconds lowering, 2 seconds pause, 1 second lifting
Key point: Tempo order: lowering / pause / lifting
Tempo is written as lowering (eccentric), pause (isometric), then lifting (concentric). A 4/2/1 tempo is slow and controlled.
Wrong choices
- 4 seconds lifting, 2 seconds pause, 1 second lowering: The numbers list lowering first, then the pause, then lifting.
- 4 seconds pause, 2 seconds lowering, 1 second lifting: The first number is for lowering, not the pause.
- 4 sets, 2 minutes rest, 1 exercise: Tempo describes speed of one rep, not sets or rest.
Question 2. A client cannot do a full push-up with good form. Which change is the best regression?
- ① Push-up with feet on a stability ball
- ② Add a weighted vest
- ③ Incline push-up with hands on a bench
- ④ Clap push-up
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Answer: ③ Incline push-up with hands on a bench
Key point: Easier push-up = raise the hands (incline)
Putting the hands on a bench takes weight off the arms and chest. This makes the push-up easier while the client keeps good form.
Wrong choices
- Push-up with feet on a stability ball: This is harder, not easier.
- Add a weighted vest: This is harder.
- Clap push-up: This is a power exercise and is much harder.
Question 3. When should a client usually breathe out during a push-up?
- ① While lowering to the floor
- ② While pushing up
- ③ Only after the last rep
- ④ Never; hold the breath all set
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Answer: ② While pushing up
Key point: Exhale during the hardest part (pushing up)
Clients usually breathe out during the effort (pushing up) and breathe in while lowering. They should not hold their breath.
Wrong choices
- While lowering to the floor: Most people breathe in as they lower.
- Only after the last rep: Holding the breath for the whole set is not recommended.
- Never; hold the breath all set: Breath holding can raise blood pressure and is not recommended.