Shadowing-Übung: NASM Overhead Squat Assessment Complete Breakdown |Show Up Fitness Where Great Trainers Are Made - Englisch Sprechen Lernen mit Video

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What's up, everybody?

It's your girl, Megan, show up, fitness instructor.

Welcome, trainer.

Teaching you everything overhead squat and what you're going to be tested on the seventh edition.

We just talked to a couple of people who passed recently.

The study guide is what helped them.

They focused on that OPT model and what Megan's going to cover today with the overhead squat.

So we're going to go over the overhead squat.

First, I'm going to have Chris take off his shoes just so I can see any compensations at the feet.

So you're going to want to know the five checkpoints for NASM that we're talking about here.

So you have the feet, your ankle, your knees, your LPHC, your pelvic hip complex, your shoulders, and then your head or neck.

So that's the five for NASM that you need to know.

And for that, you're going to have some compensations occurring during that.

So while he's doing the squat as the trainer, I'm going to be walking around.

There's going to be five reps that he's been doing from each side.

So he'll have his arms up, and he's going to perform the overhead squat, trying to go down normally.

Five reps you'll see on the side, lateral, in the front, anterior side, and in the back, posterior side.

So when he's doing that, I just want to make sure he has a good upright position, that there's no compensations.

Say he was to do that, and when he's going through the overhead squat, his arms fall down.

What we're going to look at here is what muscles are going to be tight, overactive, causing them to fall forward.

So you'll see it's going to be your pecs in the front, pectoralis major.

In the back, you'll have your lats.

Those would be the main ones.

Obviously, there's a lot more, but those are the main ones to know for that scenario.

And then also underactive ones, so the weak ones that are going for that.

So anytime you have your arms fall forward, your weak back muscles would be your rhomboids and your mid and lower traps.

So that is for one of those compensations.

You also have another compensation if you have an excessive forward lean.

So your client's going through that.

You see that their torso is going down as such.

So what's causing them to go down there?

So tight, overactive muscles.

Once again, muscles that you want to stretch out here would be your hip flexors.

They'll call it your psoas and be the main ones there.

You also have more acronyms for this one, GASH, G -A -S -H.

So you have your gastrocnemius, your soleus, your adductors, and your hip flexors, which they will refer to as your psoas.

So those are ones that you want to stretch.

Once again, which ones are weak underactive here?

We'll look at here in the front, deep core muscle, your TVA transverse abdominis, and you'll also have your glutes,

probably one of the biggest underactive muscles that you'll see during these.

Next one we'll have is going to be when your knees cave in.

So when your knees cave in and your clients doing the squat, also referred to as knee valgus, what muscles are bringing your knees in?

They will say it's going to be the guys in the middle, your adductors, adductors, would be tight in that scenario.

Once again, weak and reactive is your glutes.

And then the last one, when your feet turn out or flat feet, also you'll see this demonstrated as a postural distortion pattern, the pet's plant is distortion pattern,

what muscles are causing them to turn out.

Once again, look at the checkpoint.

You'll see your gastrocnemius and your soleus would be tight in that scenario.

Into your posterior tab TBLS underactive week there.

I'm going to hop in real quickly because I was just talking to a trainer at Equinox.

We have a great partnership with them.

They love hiring, show up into CPTs.

And this trainer was working with a client on another assessment because they worked with another trainer.

And that client told the trainer that they were diagnosed with dynamic knee valgus, pronation distortion, use all this terminology.

And the client was like, yeah, it just sounded like a bunch of hogwash.

Didn't work with that trainer because of the vocabulary.

So you may be learning this to pass the NASM CPT because you can't get a refund within 28 days.

Put your NASM hat on, get all pretty, take the test.

When you pass it, remove a lot of that vocabulary

because you're not here to scare people we're pro movement that's

why we have our CPT it's the best out there I'm a little biased though

so this video specifically is what you need to know for

the NASM exam you need to focus focus focus on this terminology

so we got overactive you're gonna see the adductors gastro soleus you're gonna see your psoas

which is a hip flexor you're gonna see your lats you're gonna see underactive

which are the muscles that we need to foam roll and stretch that's We're going to go to here in a second.

Give me your mid -back, right across here, rhomboid major and minor, middle trapezius, lower trapezius, deep core muscles, your VMO.

Don't ever say that.

It's just your vastus medialis.

Anterior tib muscles and your deep cervical flexors.

So we need to recognize where they are, either over or under.

And then we go to the phase one of the OPT model, which is stabilization endurance.

Exactly.

And then we're going to foam roll.

So if you have problems with the gastroc, you get your little foam roller, buddy.

Oh, I love this guy.

And we're going to, you don't have shoulder issues.

If you're fine, you can come up.

And then we're going to hold for 20 to 40 seconds.

I think that's what the seven positions say.

I like to make a little more challenging, go back and forth.

I like to incorporate dorsiflexion, plantar flexion, and get even more involved as the trainer.

So Megan's going to come over here and press down on my calf.

Always ask before you touch a client.

Just make it a little more challenging.

That's a lot more aggressive than me doing it by myself.

And then you switch on sides and you get there.

So we got the gastroc, soleus a little different.

So if we're going to get into the adductors.

You got to hump the foam roller.

Get here, make it all weird and personal.

Same thing.

Press down to get a little more activation in there.

And if you want to get some knee flexion, knee extension to make it more challenging.

And then the psoas, you're not going to do your lats.

You're going to go right across the mid part of the back.

20 to 30 seconds.

And if you're smart, which I think you are, start adding this up.

How do you feel a client?

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How do you think a client's going to feel if you foam roll for five minutes of the warm -up?

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Because that's what NASM has on there.

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I don't know about you, but I'm not going to be paying 130 plus bucks an hour to do that.

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But that's what you got to know for the exam.

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Get into the last.

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Now, vocabulary, what's going on here?

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Vocabulary.

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So we have SMR, which is self -myofascial release, I think that you're going to use, a .k .a foam rolling,

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and then a type of term that you would need to know is autogenic inhibition.

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So what that is basically just saying, it's going to state that when there's a prolonged stimulation of the Golgi tendon, that muscle spindles within the same muscle are going to relax.

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So key terms there, when you see autogenic inhibition, G in autogenic, G for Golgi tendon, think relaxing of that muscle because it senses that tension there

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and then what we're doing next is you got to stretch immediately after

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that so the gastroc is going to be a straight leg

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because the gastrocnemius is biarticulate that means two joints and it crosses

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so i'm holding here for 20 to 40 seconds

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if i wanted to get the soleus i would bend my knee

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and it's going to be your lower calf that's the difference

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between those two muscles holding for 20 to 40 seconds remember foam roll stretch phase one move into phase two three, and four.

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Still foam roll, but now we're going to do active isolate.

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So for the calf example there, you might do something like this.

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One to two.

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One to two.

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For the lats, one to two.

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One to two.

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Then when you move up to power, it's going to be something that's a little more dynamic, sports specific.

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So a lunge with a twist.

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You know, what else are we doing?

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Yeah, multi -planar lunge is prisoner squats.

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They like a lot.

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Doing that, doing some type of multi -planar stuff.

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And so then we got the static stretching.

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Now we're going to activate the muscles that are underactive.

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And so for the most common one, dynamic knee valgus.

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So you have internal rotation of the femur, adduction of the knees, which is frontal plane.

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And then we have eversion at the ankle.

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So we got to do the opposite to strengthen.

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We're going to get our show -up fitness band right here, pretty and pink.

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Put that on.

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Frontal plane to strengthen the glutes.

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4, 2, 1, 1.

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So nice and slow on the way in.

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Other way.

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Nice and slow on the way in.

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You're going to do 12 to 20 of those repetitions.

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Frontal plane.

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Remember, sagittal, flexion, extension.

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so coming forward this is flexion coming up extension flexion there

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we go extension tricep extension extensions flexion all sagittal example

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that we use in class a lot is pretend like we're

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on a clock 12 6 3 9 any other time so

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when I go to 12 and I go to 6 sagittal lunging squatting, jumping, bicep curls, chin -ups.

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Right and left, three and nine, side band walks, jumping jacks,

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pull -ups, military press, lap pull down, all frontal.

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Any other time on the clock, walk transverse.

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rotation, chest flats, reverse flats, all things that you need to know for the NASM exam.

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And then what else do we need to cover on this one?

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Oh, I think the last one we were going to do the ball.

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Everything is stability ball, squat, curl, press.

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Yep.

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The best exercise ever.

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I've been a trainer for 20 years.

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We have three gyms.

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Never done this on a client.

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Never would.

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This is pretty stupid, but you got to know it for NASM.

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Squat, super slow, curl, and press.

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Why are you being a dick, Chris?

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Why are you saying this is stupid?

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Because this isn't teaching a knee -dominant exercise, and that's what a squat is.

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It's teaching more hips.

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So maybe if you have a client who is going through some type of rehab and they're working with a physical therapist,

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sure, we have physical therapists on our team, the prehab guys.

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And with our partnership, we send clients to them.

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They do physical therapy stuff, and they come back to us for training.

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I'm not going to dabble in that arena unless specifically they were to say, Chris, this is what I want my client to do.

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Contraindication is that word that you'd be looking for on an ASIM exam.

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So you need to know anytime you see this exercise on an ASIM exam, just choose phase one.

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That's everything that you need to know for passing within the OPT model, but overactive, underactive.

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We just had a couple people pass recently.

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We helped over 33, I think we're at 33 .50 right now.

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And the ones with the best success stories are like, just focused on the guide, just focused on the daily calls that we have.

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It made it so much easier because I was going over here to this dipshit's website and this person's guide and Quizlet, and there's just so much information.

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I don't want you to memorize 800 pages of an outdated 2023 7th edition textbook.

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Outdated.

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The terminology is not up to date as of 2023, but that's what you need to know for the exam.

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And then what's going to happen is you're going to pass and you're going to be like, oh, I need to just take a break.

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I just need to unwind.

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That's the worst thing that you can do.

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You need to go out there and start training ASAP under of proper supervision, learn how to program, learn how to sell the assessment,

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all things that we will help you with when it comes to show up fitness.

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Once you do pass, you got 30 days free access to our level one CPT and have a money back guarantee.

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You'll learn more in 30 days than any textbook certification on the market.

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If you want to become successful, check out our book, Show Up Fitness, how to become a successful personal trainer.

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It's your girl, Megan.

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Keep showing up.

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Wortschatz und Sprechhinweise zu dieser Lektion

Dieses Video enthält 193 Sätze und 2210 Wörter zum Nachsprechen. Der gesprochene Teil dauert 12:27. Der Sprecher spricht in natürlichem Tempo, etwa 178 Wörter pro Minute, ähnlich wie im Alltagsgespräch. Nur 80 % der Wörter gehören zu den 3.000 häufigsten im Englischen, der Wortschatz ist also anspruchsvoll.

Wichtiger Wortschatz in diesem Video

15 lernenswerte Wörter aus dem Video, mit Aussprache und Bedeutung:

Wort	Aussprache	Bedeutung
muscle Substantiv	/ˈmʌs.əl/	Muskel
knee Substantiv	/ni/	Knie
trainer Substantiv	/ˈtɹeɪnɚ/	Trainer, Trainerin
foam Substantiv	/ˈfɔʊ̯m/	Schaum
extension Substantiv	/ɪkˈstɛnʃən/	Ausdehnung, Erweiterung
stretch Verb	/stɹɛt͡ʃ/	strecken, dehnen
examination Substantiv	/ɪɡˌzæm.ɪˈneɪ.ʃən/	Prüfung, Untersuchung
compensation Substantiv	/ˌkɑm.pənˈseɪ.ʃən/	Abfindung, Kompensation
overhead Substantiv	/ˈəʊvəˌhɛd/	allgemeine Unkosten
fitness Substantiv	/ˈfɪt.nəs/	Fitness
vocabulary Substantiv	/vəˈkæb.jə.lə.ɹi/	Wortschatz, Vokabular
dynamic Adjektiv	/daɪˈnæm.ɪk/	dynamisch
scenario Substantiv	/sɪˈnɛəɹioʊ/	Szenario
calf Substantiv	/kɑːf/	Kalb, Bullenkalb
terminology Substantiv	/ˌtɝ.məˈnɑ.lə.d͡ʒi/	Terminologie

Phrasal Verbs, die du hören wirst

Wort	Aussprache	Bedeutung
show up Verb		auftauchen, erscheinen
go down Verb		absteigen, hinabsteigen
come up Verb		erscheinen
turn out Verb		sich herausstellen als/dass, sich erweisen als
check out Verb		überprüfen
fall down Verb	/fɔl ˈdaʊn/	niederfallen, umfallen
go back Verb		zurückgehen, zurückfahren
go out Verb		hinausgehen, herausgehen

Aussprache, auf die du achten solltest

Der Sprecher verwendet 64 Kurzformen und abgeschwächte Formen, zum Beispiel you're, we're, you'll. Sprich sie in der kurzen Form, so wie du sie hörst.

Die „th“-Laute: strengthen /ˈstɹɛŋ(k)θən/, therapist /ˈθɛɹəpɪst/, seventh /ˈsɛvənθ/
Die Laute „sh“ und „zh“: extension /ɪkˈstɛnʃən/, examination /ɪɡˌzæm.ɪˈneɪ.ʃən/, compensation /ˌkɑm.pənˈseɪ.ʃən/, distortion /dɪsˈtɔːʃən/, partnership /ˈpɑɹtnɚʃɪp/
Lange Wörter – auf die Betonung achten: examination /ɪɡˌzæm.ɪˈneɪ.ʃən/, compensation /ˌkɑm.pənˈseɪ.ʃən/, vocabulary /vəˈkæb.jə.lə.ɹi/, terminology /ˌtɝ.məˈnɑ.lə.d͡ʒi/, anterior /ænˈtɪɹ.i.ɚ/

So übst du mit diesem Video

Höre dir das ganze Video einmal an, ohne zu sprechen, und notiere die Wörter, die du nicht kennst.
Beginne mit 0,75-facher Geschwindigkeit, sprich Satz für Satz nach und wechsle zur normalen Geschwindigkeit, sobald es leichtfällt.
Nimm dich auf und vergleiche mit dem Original; achte dabei auf Wörter wie muscle, knee, trainer.

Grammatik in diesem Video

Die Strukturen, die der Sprecher am häufigsten verwendet, mit den genauen Worten aus dem Video:

Struktur	Im Video
Relativsätze who / which + Satz – eine Zusatzinformation über eine Person oder Sache	people who passed · ones that are · model, which is
Passiv be + Partizip Perfekt – wichtig ist, was geschieht, nicht wer es tut	be tested · were diagnosed

Was ist die Shadowing-Technik?

Shadowing ist eine wissenschaftlich fundierte Sprachlerntechnik, die ursprünglich für die professionelle Dolmetscherausbildung entwickelt und durch den Polyglotten Dr. Alexander Arguelles populär gemacht wurde. Die Methode ist einfach aber wirkungsvoll: Du hörst englisches Audio von Muttersprachlern und wiederholst es sofort laut — wie ein Schatten, der dem Sprecher mit nur 1–2 Sekunden Verzögerung folgt. Anders als passives Hören oder Grammatikübungen zwingt Shadowing dein Gehirn und deine Mundmuskulatur, gleichzeitig echte Sprachmuster zu verarbeiten und zu reproduzieren. Studien zeigen, dass es Aussprachegenauigkeit, Intonation, Rhythmus, verbundene Sprache, Hörverständnis und Sprechflüssigkeit signifikant verbessert — was es zu einer der effektivsten Methoden für die IELTS Speaking-Vorbereitung und reale englische Kommunikation macht.

Shadowing-Technik: die vollständige Schritt-für-Schritt-Anleitung lesen →

Shadowing-Übung: NASM Overhead Squat Assessment Complete Breakdown |Show Up Fitness Where Great Trainers Are Made - Englisch Sprechen Lernen mit Video

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Wortschatz und Sprechhinweise zu dieser Lektion

Wichtiger Wortschatz in diesem Video

Phrasal Verbs, die du hören wirst

Aussprache, auf die du achten solltest

So übst du mit diesem Video

Grammatik in diesem Video

Was ist die Shadowing-Technik?