OPT Model: Phase 4 – Maximal Strength Training | The NASM-CPT Podcast With Rick Richey Podcast

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

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

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

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

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

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

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

Understanding Pathologies: Heart Disease, Diabetes, and Cancer 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

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

Discussing Eating Disorders and Non-Triggering: Host and NASM Master Instructor Rick Richey talks about eating disorders and non-triggering with expert Abbey Griffith. She is an NASM Certified Personal Trainer, Nutrition Coach, and Eating Disorder Recoveree who has devoted her life to helping people of all ages, shapes, and sizes find a wellness routine they truly enjoy. Have you heard about the newest specialization that was announced at Optima? With the new Virtual Coaching Specialization, NASM provides you with all the knowledge you need to succeed in a digital world. Coach clients online today. https://nasm.co/327N56f --- Send in a voice message: https://anchor.fm/nasm-cpt/message by The NASM-CPT Podcast With Rick Richey

60 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

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

The One Where We Talk HIIT and SIT: In this episode, Rick discusses the differences in Sprint Interval Training (SIT) and High-Intensity Interval Training (HIIT) and the benefits of both including:- Time efficiency- Health and fitness benefits- Aerobic and anaerobic performance- Better fat oxidation- Lower blood pressure- Increased insulin sensitivity- Optimized hormonal responses- Weight loss- Decreased in abdominal weight- Increased EPOCThat's an impressive list and by no means exhaustive.HIIT work to rest ratio is often seen as 1:1, 1:2, and 1:3Sprint interval training involves an all-out effort for shorter durations and longer rest. SIT work to rest ratio is often seen as 1:8 with some researchers indicated that rest is still too short! The following workout may be seen during SIT:•(1)30:240 (4×30 s bouts, 240 s [4 mins] recovery);•(2) 15:120 (8×15 s bouts, 120 s [2 mins by The NASM-CPT Podcast With Rick Richey

24 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

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

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

21 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

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

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

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

30 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

The Importance of Mindset and Corrective Exercise in Fight Sports: Host and NASM Master Instructor Rick Richey is joined by Tony Ricci, Assistant Professor of Exercise Physiology & Nutrition at LIU Brooklyn to discuss fight sports, mindset, and much much more! Master everything NASM has to offer. Become NASM Elite and get unlimited access to the best courses. <a href="https://l.facebook.com/l.php?u=https%3A%2F%2Fnasm.co%2F3eBmBgv%3Ffbclid%3DIwAR3czYv85ajzL5EO11MvsJIQ7Een70zltujfKt45wAGp3SXK8IJ0oZzc6jg&h=AT0SHool1_5CEzm2qz708vjWDS9n5yNOqn2WEfa56PXNDnTKbt6rI5oQl994oJgxdg_JwCnyVWgDnXFzt9KZsQD52H01A9_MtoKsqzk7KD-X4BDWhC-Kvld1lJcfjIIoiEroFw&__tn__=-UK-R&c[0]=AT3x1C23YHqozoyNYKp2DjF5mQ_UCciQcCeyn9mSOa8U_3gNUD_4MLQSnOe7H0itMOrVcX6rUPDONoD0XFm9MH29rCv8y6JWb2wckCXK_GGa0zfG0BUkqqjebpRwQT4JYKR6c2nbAuqxSRXP4Ls2-XPFRKjgDugzM_nvAtD5X2Ho6ZxCG3mGdyhFQfppCp5NI28" rel="nofollow noopener" target="_blank">https://nasm.co/3jw0s7i</a> --- Send in a voice message: https://anc by The NASM-CPT Podcast With Rick Richey

57 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

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

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

Sliding Filament Theory and Length-Tension Relationship: In this episode, host and NASM Master Instructor Rick Richey,  answers a question from a student listener about the sliding filament theory/model of muscle contractions. Rick goes into the detail about the anatomy and characteristics of skeletal muscles, muscle filaments actin and myosin, "force-field proteins" troponin and tropomyosin, cellular currency, and more! He then helps listeners use what we just learned to better understand the length-tension relationships based on limited cross-bridging. Let’s dig deeper into physiology in this episode of the NASM CPT Podcast. --- Send in a voice message: https://anchor.fm/nasm-cpt/message by The NASM-CPT Podcast With Rick Richey

19 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

Keys to a Successful Personal Training Business: Some personal trainers have an impressive list of credentials but a small client base, while others aren't as educated but are always booked. What’s the difference between them?In this episode, Rick Richey discusses how to find the balance between these two types of trainers. Learn what it takes to run a successful personal training business, including:<ul> <li>How Rick built his own business</li> <li>Your attitude and interaction skills</li> <li>What your clients really want</li> <li>Asking for the sale</li> <li>Marketing your business</li> <li>Identifying your target market</li></ul>Listen to the episode to find out the keys to running a great training business.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=SuccessfulTrainingBusiness">NASM.org</a>, and using the code Podcast 20. by The NASM-CPT Podcast With Rick Richey

27 min listen

All About the Foot by The NASM-CPT Podcast With Rick Richey

68 min listen

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OPT Model: Phase 4 – Maximal Strength Training

OPT Model: Phase 4 – Maximal Strength Training

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