The Importance of Mindset and Corrective Exercise in Fight Sports

Core Training Overview: NASM CPT Podcast – Core Training OverviewEven the biggest bodybuilder with the best set of “Abs” may have a weak core as storied in this episode of the NASM CPT Podcast. Rick talks about the biggest person he’s ever met in real life and how his core stabilization system was … less than impressive. There’s also discussion about statistics, research, and the difference between the stabilization between each vertebrae and stabilization between the pelvis and ribcage. Several muscles of the core stabilization system are discussed such as the transverse abdominus, diaphragm, multifidus, and more examining what they do and how they function to support the core. Maxims to remember: - Stabilize the spine before moving it- Core is the anchoring point of all functional movement- “You can’t have distal mobility without proximal stability”Listen to this episode of the NASM CPT podcast for in by The NASM-CPT Podcast With Rick Richey

25 min listen

General Adaptation Syndrome and SAID Principles: Your body is apt at dealing with stress and will make adjustments as needed to cope. General Adaptation Syndrome (GAS) allows us to look at the introduction of stress to our system and a spectrum of our body’s ability to deal with it. The levels of the GAS principle are: The Alarm Reaction stage<ul> <li>What the …!!!</li> <li>Increased soreness</li> <li>Questioning choice of exercises and sometimes exercising in general</li> <li>Decreased performance</li></ul>The Resistance stage<ul> <li>“Good stress” aka eustress</li> <li>Getting used to the stress</li> <li>Minimized soreness </li> <li>Physiologically fine with practiced exercises</li> <li>Increased performance</li></ul>The Exhaustion / Overtraining stage<ul> <li>“Over stressed” aka distressed </li> <li>Not enough recovery</li> <li>Irritable </li> <li>Exhausted </li> <li>Decreased performance</li></ul>The SAID princi by The NASM-CPT Podcast With Rick Richey

24 min listen

Overactive and Underactive Muscles Part 2: Excessive Forward Lean and Low Back Arch: You asked for it – you got it! This is part two of three episodes where the topic of over- and underactive muscles will be discussed. This episode will cover two common movement compensations in the overhead squat assessment:<ul> <li>Excessive Forward Lean</li> <li>Low Back Arch (Anterior Pelvic Tilt)</li></ul>Listen for a review of short muscles that lead to this compensation and lengthened muscles that allow the compensations to occur. These episodes are anatomy heavy and may help the listener better understand functional anatomy. Functional anatomy helps listeners better understand how muscles can contribute to movement compensation and dysfunction. The outcomes may provide a better implementation of exercise preparation AND maybe, just maybe, help you if you're studying for an exam… ;-) Get 20% off your order now by calling 800-460-6276 or visiting <a by The NASM-CPT Podcast With Rick Richey

23 min listen

Abdominal Hollowing v Abdominal Bracing: Abdominal hollowing (or the draw-in maneuver) and abdominal bracing are both incorporated by therapists, trainers, and other exercise specialists to benefit persons with lumbar instability (Vaičienė, Berškienė, Slapsinskaite, Mauricienė, & Razon, 2018). There is a tendency for professionals to pick one of these interventions while downplaying the validity and value of the other. Integrated training is based on the implementing all evidence that works during the appropriate time with an understanding of how we can optimize outcomes for our clients. We will review the research surrounding abdominal hollowing and abdominal bracing to provide a better understanding of the evidence of their practical applications.Evidence shows that deep abdominal muscles are more activated with abdominal hollowing and surface muscles more activated with abdominal bracing (Vaičienė, Berškienė, Slapsinskaite, Mauricienė, & Razon, 2018). Ho by The NASM-CPT Podcast With Rick Richey

23 min listen

Everything You Need to Know About Hypertrophy: Host and NASM Master Instructor Rick Richey is joined this episode by a very special guest, Dr. Brad Schoenfeld. Dr. Shoenfield's research is mostly focused on body composition and hypertrophy. He is an associate professor at Lehman College and has authored more than 60 peer-reviewed research studies. The two will discuss everything you need to know about hypertrophy. --- Send in a voice message: https://anchor.fm/nasm-cpt/message by The NASM-CPT Podcast With Rick Richey

42 min listen

A Review of Functional Human Anatomy Part 2 by The NASM-CPT Podcast With Rick Richey

21 min listen

Defining Your Core Values as Your Guiding Principle as a Trainer: The spread of COVID-19 has lead to the closing of many gyms around the U.S. and we are all hurting. In this episode, I will relate my decision to close all three of my gyms in NYC back to the core values of the business and myself as a trainer. This pandemic is hitting us all personally, emotionally, and financially, and some smaller facilities like mine are trying to fly under the radar and stay open.  Learn the dangers that can happen to your long term business that comes from staying open. Also, take this time to develop CORE VALUES for your business whether you are brick and mortar business or a personal trainer. These will help guide your decision making during uncomfortable situations that it seems we are in at the moment. Follow us: Facebook: https://www.facebook.com/personaltrainers/ Twitter: https://twitter.com/nasm Instagram: https://www.instagram.com/nasm_ by The NASM-CPT Podcast With Rick Richey

22 min listen

Start Your First Personal Training Session with PAR-Q: The first session with a new client (or as a new trainer) can be daunting. How do you start the session? What do we talk about? Should I refer them to a physician based on certain answers? What assessments should I perform?In this episode, Dr. Rick Richey takes us through his first session and what he talks about, why he talks about it and discusses how much time he spends engaging in discussion and assessment versus exercise in the first session. He also takes us through the Physical Activity Readiness-Questionnaire (PAR-Q) that NASM uses with clients prior to exercise.--- Send in a voice message: https://anchor.fm/nasm-cpt/message by The NASM-CPT Podcast With Rick Richey

25 min listen

A Review of Functional Human Anatomy Part 3: Functional anatomy helps us better understand produce, reduce, and stabilize forces along with their joint actions. In this episode Rick talks about the core musculature including the “inner unit” of the core that helps stabilize the spine. The following muscles will be reviewed: - transverse abdominus - multifidus, rotatores, and transversospinalis - internal and external obliques - erector spinae (spinalis, longissimus, and iliocostalis) - recutus abdominus This is the third in a series that addresses muscles from the bottom up. Continue to listen as we make our way through the major muscles throughout the body. Get 20% off your order now by calling 800-460-6276 or visiting <a href="https://www.nasm.org/?utm_source=podcast&utm_medium=referral&utm_campaign=organic&utm_content=OveractiveUnderactive2&utm_source=podcast&utm_medium=referral&utm_campaign=orga by The NASM-CPT Podcast With Rick Richey

20 min listen

How to Remember the Names of the Muscles:  NASM CPT Podcast – Anatomy NAMESOne of the most common questions I get after a workshop is “how do you remember the names of all those muscles?” So, today we discuss anatomical words for muscles and from where they are derived. It’s important to learn the language of your profession and it’s simpler than you think!Muscles reviewed in this episode include:<ul> <li>Gastrocnemius</li> <li>Soleus</li> <li>Hamstrings</li> <li>Semimembranosus / Semitendionsus</li> <li>Biceps Femoris</li> <li>Quadriceps</li> <li>Rectus Abdominus</li> <li>Gluteus Maximus</li> <li>Iliopsoas</li> <li>Trapezius</li> <li>Rhomboids</li> <li>Sternocleidomastoid</li></ul>Check out the book “Carnal Knowledge” by Charles Hodgson and tune in to this episode of the NASM CPT podcast to learn roots for these anatomical body parts and how memorizing these them MAY not be as difficult as you once thought.Get 20% off your order no by The NASM-CPT Podcast With Rick Richey

28 min listen

Introducing the OPT Model: The OPT Model, or Optimum Performance Training Model, is a fitness training system developed by NASM. The OPT Model is based on scientific evidence and principles that progresses an individual through five training phases: stabilization endurance, strength endurance, hypertrophy, maximal strength and power. In the inaugural episode of the NASM CPT Podcast, host Rick Richey walks through exactly what the OPT model is, how it's used and why it's beneficial for trainers of all levels who want to help their clients.  With this easy-to-use model, you'll be able to help clients achieve their fitness goals, no matter their age or athletic ability - from beginners, to pros.The OPT™ model - and NASM as a whole - is simply powerful.Get 20% off your order now by calling 800-460-6276 or visiting <a href="https://www.nasm.org/?utm_source=general&utm_medi by The NASM-CPT Podcast With Rick Richey

23 min listen

Even More Periodization and Programming: This is the final installation that overviews periodization, programming, and routines for optimizing exercise-induced outcomes and benefits. This was a high-level view of several different training programs with research discussing linear vs undulating periodization, isolated vs integrated training, and multiple different concepts of training including triphasic training, German volume training, escalated density training, split routines, and more. All provide value in their own ways and all can be added into the OPT Model to give direction to their application. Get 20% off your order now by calling 800-460-6276 or visiting <a href="https://www.nasm.org/?utm_source=podcast&utm_medium=referral&utm_campaign=organic&utm_content=OveractiveUnderactive2">NASM.org</a>, and using the code Podcast 20.--- Send in a voice message: https://anch by The NASM-CPT Podcast With Rick Richey

24 min listen

Bones!:  NASM CPT PODCAST – BONES!This episode is a review of the skeletal systems. Anatomy only! No ROM or joint actions. Today Rick talks about the bones themselves, names, locations, and mnemonics to help remember and recall their names. This is a high-level overview, so we will just focus on the main bones in the appendicular and axial skeleton. - Breakfast, lunch, and dinner helps with knowing the number of vertebrae in each section of the spine- Small lies help with knowing which bone in the lower leg is which- Some bone names will help with learning names of certain musclesTune in to this episode to help solidify an overview of the skeletal anatomy OR use it for ideas to help teach bony anatomy to your students or clients. Get 20% off your order now by calling 800-460-6276 or visiting <a href="https://www.nasm.org/?utm_source=general&utm_medium=podcast&utm_campaign=organic&utm_ by The NASM-CPT Podcast With Rick Richey

20 min listen

Overactive and Underactive Muscles Part 1: Feet Turn Out - Knees Move In: According to listener feedback and requests, a discussion on over- and underactive muscles was the most popular request. This is part 1 of 3 episodes where this topic will be discussed. This episode will cover two common movement compensations in the overhead squat assessment:- Feet Turn Out- Knee Move-InA review of short muscles that lead to this compensation and lengthened muscles that allow the compensations to occur. These episodes will be anatomy heavy and may help the listener better understand functional anatomy. Functional anatomy helps listeners better understand how muscles can contribute to movement compensation and dysfunction.--- Send in a voice message: https://anchor.fm/nasm-cpt/message by The NASM-CPT Podcast With Rick Richey

24 min listen

Understanding Pathologies: Heart Disease, Diabetes, and Cancer by The NASM-CPT Podcast With Rick Richey

26 min listen

The Live Episode from Optima 2019: Host Rick Richey takes the show on the road to answer listener questions live on tape from NASM Optima 2019. Rick talks about:<ul> <li>Why the systematic approach NASM takes to learning is important</li> <li>The accreditation process</li> <li>How he got into presenting</li> <li>And much more</li></ul>Get 20% off your order now by calling 800-460-6276 or visiting <a href="https://www.nasm.org/?utm_source=podcast&utm_medium=referral&utm_campaign=organic&utm_content=OveractiveUnderactive2">NASM.org</a>, and using the code Podcast 20.--- Send in a voice message: https://anchor.fm/nasm-cpt/message by The NASM-CPT Podcast With Rick Richey

16 min listen

Overactive and Underactive Muscles Part 3: Arms Fall Forward - Elevation - Forward Head: The finale in this series of short/tight/overactive muscles and lengthened overactive muscles based on the overhead squat assessment! Since the release of our first episode in this series, we have had excellent feedback, including several teachers suggesting it to their classes. This third of three will cover three frequent movement compensations in the overhead squat assessment:<ul> <li>Arms Fall Forward </li> <li>Scapular Elevation </li> <li>Forward Head </li></ul>Listen for a review of short muscles that lead to this compensation and lengthened muscles that allow the compensations to occur. These episodes are anatomy heavy and may help the listener better understand functional anatomy. Functional anatomy helps listeners better understand how muscles can contribute to movement compensation and dysfunction. It is excellent as a study guide, an explanation of wha by The NASM-CPT Podcast With Rick Richey

21 min listen

Can you actually slow the aging process?: NASM Master Instructor Rick Richey talks with guest Pete McCall about high-intensity exercises and their impact on the aging process. The two discuss McCall's book on the subject, how the research from exercisers in their 70’s have seen similar muscle enzyme activity of those in their 20’s. The discussion will also include hormone production, muscle fiber recruitment, and the safety concerns of age-related HIIT programming. Want to learn even more? Become NASM Elite today and get unlimited access to our most popular programs. https://nasm.co/2SZb8PQ --- Send in a voice message: https://anchor.fm/nasm-cpt/message by The NASM-CPT Podcast With Rick Richey

45 min listen

Can Chickens Fly? by The NASM-CPT Podcast With Rick Richey

30 min listen

The Importance of Being Certified: As an independent gym owner, I get monthly inquiries from uncertified personal trainers that have been training for many … many… years that have decided not to renew their certification. Yet they still wish to train out of my facility. Below is a small list of responses I have gotten throughout the years when I ask why they are not certified:“I could teach these courses.”“I know more than most trainers anyway because I’ve been doing this for a long time.”“It’s all a racket” … (to make you smarter… oh no!)I, being relatively educated in the space of exercise and health science, still maintain multiple certifications. I actually want to increase my education as opposed to only continuing education because a CEU requirement. So, when those that are uncertified want to explain why they should train out of my facilities in NYC, I do not balk. It is unprofessional and there is a HUGE liability issue at stake as well. If you wa by The NASM-CPT Podcast With Rick Richey

24 min listen

Integrated Flexibility Continuum: NASM provides an integrated model of flexibility that includes corrective, active, and functional flexibility categories. The specific techniques used within the Integrated Flexibility Continuum are as follows:Integrated Flexibility ContinuumCorrective Flexibility – designed to increase joint ROM for shortened muscles. It is specifically for the areas of hypomobility.<ul> <li>SMR/SMT/Foam Rolling</li> <li>Static Stretching</li></ul>Active Flexibility<ul> <li>SMR/SMT/Foam Rolling</li> <li>Active Isolated Stretching</li></ul>Functional Flexibility<ul> <li>SMR/SMT/Foam Rolling</li> <li>Dynamic Flexibility</li></ul>This episode talks about just because muscles “feel” tight doesn’t mean that they are in fact tight. Assessments are to be done to identify shortened muscles verses lengthened muscles. In an integrated model the progression from on type of flexibility category to another should be by The NASM-CPT Podcast With Rick Richey

21 min listen

More on Periodization and Programming: Periodization and programming are not necessarily the same thing. Periodization is the cycles of training that take place. Often, we talk about macro, meso, and micro cycles. In sports, the periodization may include those concepts, but change based on the season: off-season, pre-season, in-season, and hopefully … post-season. Off-season may have several different training cycles. Early on it will be focused on recovery! After a progressive lead-in (a long micro-cycle or a single mesocycle) the programs can focus more and more intense exercises depending on the sport, but most sports that come to mind will have intense training involved at some point … which is usually the offseason. This episode will focus, not on sports programming, but routines within every period of training that should take place. These routine components that comprise a program may include the following: warm-ups, flexibility, cardio and metabolic training, core, balance, by The NASM-CPT Podcast With Rick Richey

23 min listen

Arthritis and Osteoporosis: There are several pathologies that get in the way of living our best and most active lifestyles. Serval orthopedic issues that hinder our activities of daily living (ADLs) are arthritis and osteoporosis.  There are two forms of arthritis that we discuss in the episode: rheumatoid arthritis and osteoarthritis. Additionally, osteoporosis and osteopenia are discussed. What are these pathologies? How do they affect ADLs? This episode is to help NASM Certified Personal Trainers better understand these pathologies and populations, allowing for informed discussions and training applications. Get 20% off your order now by calling 800-460-6276 or visiting <a href="https://www.nasm.org/?utm_source=podcast&utm_medium=referral&utm_campaign=organic&utm_content=OveractiveUnderactive2&utm_source=podcast&utm_medium=referral&utm_campaign=organic&utm_content=Arthr by The NASM-CPT Podcast With Rick Richey

25 min listen

The Listener Question Episode: In this episode, Rick doesn't just focus on one topic but covers several questions that listeners have submitted over the past few months. Here are a few questions that get addressed during this episode:"Help me better understand the planes of motion?""If a client shows knee valgus, do I have them SMR the overactive muscles before heading into the workout and before the beginning of each session?""Do you think it is OK to have more than one niche?""Do you guys have a podcast geared toward your other certifications yet?""Can we get some episodes on breathing?"I hope answering multiple questions in one episode is helpful and please let us know if you have any questions you would like us to answer.--- Send in a voice message: https://anchor.fm/nasm-cpt/message by The NASM-CPT Podcast With Rick Richey

22 min listen

Exercise Programming and Periodization: This week we look at the differences between periodization, programming, and routines. These are often used interchangeably and should not be. There is a mean of delineating the three and refining not only how we speak to them, but also how we implement them. Briefly, the following are discussed:Periodization – division of a training program into smaller, progressive stagesMacrocycle: long-term training period, usually between six months and one yearMy macrocycle might be my timeline to get someone through the OPT ModelMesocycle: smaller phases within the macrocycle, usually several weeks to a few monthsMaybe one phase of the OPT ModelMicrocycle: each part of the mesocycle, usually one weekA one-to-two-week look at changes that need to be made to a pr by The NASM-CPT Podcast With Rick Richey

23 min listen

How to Virtually Train Clients in a COVID-19 World: With the state of our world and industry influx with the effort to limit the spread COVID-19, the NASM-CPT podcast and host Rick Richey wanted to help in the way we know how. By talking about it and offering advice.  During this time an NASM trainer out of Houston named Keridon McMahon offered free counsel on how trainers can start to move toward online and virtual training. When we heard about this we asked her to share with us all how we can begin to transition to online training with our clients stuck at home.  Please check out the first NASM episode that has a guest! We're happy to say she’s an excellent trainer, small business owner, and entrepreneur, plus a good friend of the pod's and Rick's. We hope you find her guidance helpful and actionable. Get 20% off your order now by calling 800-460-6276 or visiting <a href="https://www.nasm.org/?utm_source=podcast&utm_medium=referral&utm_c by The NASM-CPT Podcast With Rick Richey

25 min listen

How Mindfulness is Training for the Brain: Dr. Kaman Hung, DHSc., is a physical education teacher, coach, and an NASM certified personal trainer. His area of expertise in health science is mindfulness. He joins Rick today to discuss mindfulness and acknowledges that the best time to start a mindfulness practice is always right now. Now just happens to during a worldwide pandemic, so join us as he explores and explains mindfulness, the benefits, the truths and myths, and how to start implementing it into your daily life. Follow us: Facebook: https://www.facebook.com/personaltrainers/ Twitter: https://twitter.com/nasm Instagram: https://www.instagram.com/nasm_fitness/ LinkedIn: https://www.linkedin.com/company/national-academy-of-sports-medicine-nasm- --- Send in a voice message: https://anchor.fm/nasm-cpt/message by The NASM-CPT Podcast With Rick Richey

41 min listen

Everything You Need to Know About Metabolism: Host and NASM Master Instructor Rick Richey is joined by Fabio Comana, Senior Fitness Educator with NASM. The two provide a deep dive on Metabolism and everything you need to know.   Want to learn everything about nutrition? Become an NASM Certified Nutrition Coach. https://nasm.co/35ivSac  #Metabolism #Nutrition #NASM --- Send in a voice message: https://anchor.fm/nasm-cpt/message by The NASM-CPT Podcast With Rick Richey

68 min listen

Exercises and their Prime Movers: In this episode, host Rick Richey focuses on a topic from an email request asking details about exercises and their prime movers. This is by no means an exhaustive list of exercises, but it is to detail joint actions, planes of motion, prime movers, and synergists. It can get a bit heavy with the terminology, but stick with it and practice learning the language of human movement science. The exercises reviewed are: - Squat - Dead Lift - Romanian Dead Lift (RDL) - Chest Press - Lat Pull Down - Bicep Curl - Situp --- Send in a voice message: https://anchor.fm/nasm-cpt/message by The NASM-CPT Podcast With Rick Richey

26 min listen

A Review of Functional Human Anatomy Part 1 by The NASM-CPT Podcast With Rick Richey

24 min listen

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The Importance of Mindset and Corrective Exercise in Fight Sports

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