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I spent the last two days in a NASM workshop, and, amusingly enough, now have about 80% of the credits I need to get re-certified as a personal trainer in two years.
It was very neat and I'm now dying to get going with my first client. It was all very hands-on. We practiced assessing people (focusing on just one assessment, the squat) and, as a side benefit, got to be assessed ourselves. We got practice using foam rollers for myofascial release, stability balls for various fun and games, and most importantly got practice in giving various cues to people to get them into proper alignment. That was probably my biggest worry right there, the idea that I might not be able to cue effectively -- well, that and the worry that I may not be able to see proper alignment in an obese person.
Oh, I also learned that I've been doing squatswrong in a way that's not taught anymore (goddamnit) and have probably been exacerbating my problems lately by adding plie squats to my leg workout. (Funny aside: "There's another type of squat where the feet are purposely turned way out and the knees bend away from each other. Men in the room, just the men in the room, please, what do we call these?" "SUMO SQUATS." "Women in the room, what do we call these?" "Plie squats!")
This is the latest squat form recommendation: to target the glutes and quads equally, DO NOT keep all your weight over your heels, DO keep it in the center of the foot instead, DO let the knees come slightly forward of the toes. Aim for forming parallel lines with your shin bones and spine. Keep the five basic kinetic checkpoints in proper alignment: feet parallel, knees over toes, neutral pelvis, shoulders down, chin in and back.
If you have overly active adductors DO NOT do plie squats, since those target the adductors and are the last things you need to do. Sigh.
To bring my ego into alignment I must also tell you that I volunteered for the core work demonstration and impressed the snot out of a few people. Thank you, yoga. ;)
Also, I need to be rolling on my foam roller wayyyy more often. On the first day we did a few squats, and then we rolled a bunch of muscle groups and then we did a few squats again... entirely different experiences. I forgot how great that is.
It was very neat and I'm now dying to get going with my first client. It was all very hands-on. We practiced assessing people (focusing on just one assessment, the squat) and, as a side benefit, got to be assessed ourselves. We got practice using foam rollers for myofascial release, stability balls for various fun and games, and most importantly got practice in giving various cues to people to get them into proper alignment. That was probably my biggest worry right there, the idea that I might not be able to cue effectively -- well, that and the worry that I may not be able to see proper alignment in an obese person.
Oh, I also learned that I've been doing squats
This is the latest squat form recommendation: to target the glutes and quads equally, DO NOT keep all your weight over your heels, DO keep it in the center of the foot instead, DO let the knees come slightly forward of the toes. Aim for forming parallel lines with your shin bones and spine. Keep the five basic kinetic checkpoints in proper alignment: feet parallel, knees over toes, neutral pelvis, shoulders down, chin in and back.
If you have overly active adductors DO NOT do plie squats, since those target the adductors and are the last things you need to do. Sigh.
To bring my ego into alignment I must also tell you that I volunteered for the core work demonstration and impressed the snot out of a few people. Thank you, yoga. ;)
Also, I need to be rolling on my foam roller wayyyy more often. On the first day we did a few squats, and then we rolled a bunch of muscle groups and then we did a few squats again... entirely different experiences. I forgot how great that is.
