NASM Certified Personal Trainer Resistance and Cardio Technique Summary

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.

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.

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.

Keeping the shoulders down and pulling the shoulder blades back trains the upper back and avoids neck tension.

Wrong choices

• Shrug your shoulders up as you pull: Shrugging adds to the problem by raising the shoulders.
• Lean back as far as you can: Leaning back as far as possible swings the body and breaks form.
• Hold your breath during the pull: Holding the breath is not a safe breathing pattern.

Clients usually breathe in while lowering and breathe out during the effort of standing up.

Wrong choices

• While standing up from the bottom: Standing up is the effort phase, so the breath goes out.
• Only at the top with the breath held: Holding the breath is not recommended.
• Only after the set ends: Breathing should continue during the set.

In a hip hinge the hips move backward while the spine stays neutral. The weight stays over the mid-foot and heels.

Wrong choices

• Round the low back to reach farther down: A rounded low back puts stress on the spine.
• Drop the hips straight down with an upright chest: That is a squat pattern, not a hinge.
• Shift the weight onto the toes: Weight should stay over the mid-foot and heels.

A tall posture with relaxed shoulders and eyes forward is safest and most natural. Holding the rails tightly changes the walking pattern.

Wrong choices

• Grip the rails tightly and lean back: This changes normal walking posture and reduces the workout.
• Look down at the feet and lean forward: This rounds the upper back and neck.
• Take very long strides ahead of the body: Overstriding hurts form and puts stress on the joints.

A good row ends with the shoulder blades pulled back and down. The torso stays tall without leaning or swinging.

Wrong choices

• Shrug the shoulders toward the ears: Shrugging overuses the upper trapezius.
• Lean far back to swing the weight: Swinging uses momentum and puts stress on the low back.
• Let the shoulders roll forward: This is the opposite of the right finish position.

A seat that is too low makes the knee bend sharply at the top of the pedal stroke, which can stress the knee.

Wrong choices

• The legs lock straight at the bottom of the stroke: Fully straight legs at the bottom point to a seat that is too high.
• The elbows lock out on the handlebars: Elbow position is set by the handlebars, not the seat height.
• The pedals cannot turn: A low seat does not stop the pedals from turning.

Tempo is written as lowering, pause, then lifting. In 3/1/1, the middle 1 is a 1-second pause between the two movements.

Wrong choices

• A 1-second rest between sets: Rest between sets is not part of the tempo.
• The lift takes 1 second and the lowering takes 3 seconds: This describes the first and last numbers, not the middle one.
• The client rests 1 minute: The middle number is one second, not one minute.