How to PASS NASM CPT in 30-days 2026 Part 2 | How to become a personal trainer

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Transcript

Fast Twitch vs Slow Twitch Demo

SPEAKER_00 0:00

That's type one recruitment. Another thing that you can do while you're maybe not when you're driving. I don't want you to crash, but if you're sitting down when you're listening to this, dorsiflex, which is you lift your toes up. And I want you to go as fast as you can. We're in a race right now. Go, go, go, go as fast as you can. Tap, tap, tap, tap, tap, tap, tap. You're going to feel your anterior tibialis moving fast. Maybe you can hear that on the mic right now. But then it starts going slow. So the type two muscle fibers are recruiting first, but then they fatigue out. And your type one muscle fibers are going to continue on with them. It's more local muscular endurance. Welcome to the Show Up Fitness Podcast, where great personal trainers are made. We are changing the fitness industry one qualified trainer at a time with our in-person and online personal training certification. If you want to become an elite personal trainer, head on over to showupfitness.com. Also make sure to check out my book, How to Become a Successful Personal Trainer. Don't forget to subscribe, rate, and review. Have a great day and keep showing up. Howdy all, welcome back to the Show Up Fitness Podcast, chapter by chapter breakdown. Today we're going to get into chapter five. This will be part two of the Show Up Fitness Podcast. We've helped over 6,000 people pass this sucker. Go through it as quickly as you can. The study guide is a game changer. In my book, Volume 2, there's an entire chapter. It's going to save you so much time and energy. The goal is to pass this as quick as you can. I say that a lot. There's probably people out there on social media. Read the entire textbook. Let me ask you: are we textbook trainers or are we qualified trainers? And the difference, the average trainer, 90% quit within the first year. They understand their body. Qualified trainers understand the human body. For most of you that are listening to this or watching to it on YouTube, you got to chapter five and you're like, what the hell am I reading? This is anatomy, physiology, how the body works, beginning with the human movement system, the muscular system, the skeletal system, the nervous system, how they work together. So I'm going to go through this chapter, take some notes, have some flashcards. You do not need to read the textbook. We will provide more than enough information, our YouTube, our podcast, so much information for you, which is just going to condense it. We have calls that are weekly with our NASA team. We got a bunch of non-annoying people like me. I am a personality. I have fun with this. I got to. I taught this for more than 10 years at a school. Super easy to get through, and that's my goal. Get you through this so that you can gain hands-on supervision. That's what's going to build your confidence and ultimately allow for you to turn your passion for fitness into a career. So let's start with the anatomy of the nervous system. Nervous system, the basic unit is the neuron. So we have the neuron, the basic unit of the nervous system, which contains the axon, the dendrites, and the cell body. Within the cell body, we have the nucleus. That's all you really need to know for that. The central nervous system and the peripheral nervous system. Central is going to be your brain, your spinal column. Coming out of the spinal column is your peripheral nervous system. You'll see some stuff about the mechanoreceptors, which we have the Golgi tendon, muscle spindles, as well as the joint receptors. You will come across the term proprioception. So if you close your eyes, that's where your body is in space. Being able to touch your nose when your eyes are closed, that's proprioception. If you had a couple too many, I like my whiskey. If you've ever been pulled over and you've been drinking, don't ever do that. That is a dummy move. But the officer will have you touch your nose. If you are under the influence and have a BAC greater than 0.08, you won't be able to touch your nose because your body awareness is all messed up. That is proprioception. Anytime you see the word proprioceptive, anytime you see the term proprioceptive enriched environment, that's going to be a phase one answer, stabilization. Choose that. Muscle spindle is a sensory receptor sensitive to change in length. Think of stretch. A spindle, stretch. Whereas a Golgi tendon organ, it's a specialized sensory receptor located within the skeletal fibers, and it's sensitive to changes in tension. Golgi tendon tension, muscle spindle stretch. The third one is a joint receptor, and they're not going to ask anything about that. You should know what a motor unit is. It's a neuron in all the associated muscle fibers that it innervates. The skeletal system, 206 bones in the human body. We have osteoporosis. The basic unit of the skeletal system is the osteon. The basic unit for the nervous system, as I said earlier, is the neuron. Osteo is referencing the bone porosis, small little holes. Exercising under load, specifically about 80%, is going to help improve what's called your BMD, bone mineral density. You will have clients say, I went to the doc and they say I have osteoporosis. The precursor to osteoporosis is osteopenia. Think of that like being overweight with a BMI of 25 to 29.9 would be like osteopenia, whereas obesity would be like osteoporosis. It's a lot more severe. We have the axial skeleton, which is my skull and my vertebrae, and the appendicular is everything coming out. So your mandible, that's your chin, that's part of the axial skeleton. Whereas your carpals here in your hand, that's gonna be part of the appendicular skeleton. You may see something about wolf's law. I like to think of a wolf running, it has an impact on bones. So if you're ever to see something about bone remodeling, you're gonna want to choose wolf's law on that one. Osteoblasts are the cells that build up. So think of B for blasts, clasped claw down. So when we're younger, the blast, those are the cells that are gonna build up, are more prevalent. And as we age, the clasps become more prevalent. So as we age, those clasts become more active, and we can avoid breaking down of the bone by strength training regularly. Osteoblast build up, osteoclasts break down. They're not gonna ask you much about the specific bones. You know, where does the infraspinatus lie? No, that's more complex. It's very, very simple. How many bones in the cervical region? Seven, how many bones in the thoracic region? 12, how many bones in the lumbar region? We have five. The sacrum and the coccyx, the most inferior part of the vertebrae, are gonna have nine total. You'll hear a little have breakfast at seven, cervical, have lunch at twelve, have dinner at five, and then when do you want to have some drinks with the belt buckle trainer? You're gonna want to do that nine o'clock, because there's nine bones in that region there. 33 bones in the vertebrae. Not gonna ask you much about the types of joints, synovial and so forth. Then we're gonna get into the muscular system, which the basic unit to be the sarcomere. Sarcopenia is the loss of muscle mass due to age. Sarco is making reference to the sarcomere. Dynopenia, dyna is referencing power. This is what happens as we age. Sarcopenia, loss of muscle mass due to age, dinopenia is the loss of power due to age. We have the myofilaments, which are gonna be actin and myosin. Myosin is the larger one, actin is the smaller one. Glycogen is where we would break down the skeletal muscle, we have the outer layer, which is the epimycium, and then we go into the middle, which is the perimycium, and then we have the endomycium, which is gonna be the most deep part of the skeletal muscle when it referencing an individual unit. They're not gonna get much into the siding filament theory. So I don't I feel for people that are reading this, like, oh my God, this is Z-line. I gotta figure out how the siding filament theory works. You will never have a client ask you about the siding filament theory. This stuff is important to know, but reading it in a textbook without being able to ask questions can be very overwhelming. So you don't need to know about any of that stuff. All you need to know about the myofilaments and the sarcomere. You have fiber types, type one and type two. Type one are gonna be more endurance-based. They use fat as the fuel substrate. Think of a marathon runner endurance athlete. When I'm doing 12 plus reps, that's more type one recruitment. Type two recruitment, fast twitch. Type one, slow twitch. So when you do things explosively, if I jump as high as I can, don't you dare jump like Tinkerbell throwing your arms behind the body. What the heck are you doing? You load them up and then you jump up. That's type two recruitment. So your big, powerful, fast twitch muscle fibers are gonna be recruited when you're doing things fast and explosive and or heavy. So when we look at the OPT model, phase one will be more type one recruitment. Phase two, three, and four, and five would be more type two recruitment. It's never one or the other, it's a combination. What I mean by that is let's take a look at your glutes. Don't get too excited. I'm not gonna show you my beautiful glutes, but your glutes are more type two. Your genetics do play a role in this, but it's a combination. So think of like a glass of water, and 80% is water, and then you have 20%, which is gonna be Gatorade. So it's still a combination of all of the liquid in there. Your fiber types are just gonna be based off of your genetics and where it is in the human body. Smaller muscles and things that line the spine are gonna be more type one. So your biceps, for example, will be more type two, but you do have type one muscle fibers in your biceps. Your gastrocnemius, that sucker's overactive. That's gonna be primarily more type two than type one, which would be like more your soleus, which is underneath the gastrocnemius. Your rotator cuff muscles, your supraspinatus, infraspinatus, teres minor, subscapularis. Those are the four rotator cuff muscles. Those are primarily type one. The best example of a type one muscle fiber would be your heart, which is cardiac tissue. We have three types cardiac, smooth, which is your gut lining, and your veins and arteries. And so these are smooth muscles, they are non-voluntary, meaning they do these automatically. Your heart beats automatically, whereas skeletal muscle, that's voluntary. You decide when you want to flex that big, beautiful bicep. When we're in the gym, we're training our skeletal muscle, that is voluntary muscular contractions. Your heart is more type one muscle fibers. And the last little thing that you'd see about type one and type two, they'll give you an example of an athlete. A basketball player primarily utilizes which muscle fibers? That would be more type two. Whereas if you go for a mile run, the fastest mile ran ever is 343. Even though that is fast, it's greater than three minutes. It's just more oxidative. I'll get into bioenergetics later on, but that's more type one recruitment. Basketball players, soccer athletes, track when you're jumping, you're sprinting, doing things maximally. That's type two because you fatigue quickly. Here's a test that you can do. Go to a wall, put some chalk on your hands, jump for a minute. You're gonna see like those first eight to 10, maybe 12 jumps are significantly higher because that's type two recruitment. And then when you go and you see the rest of them for the remaining 45 seconds or so, you're not gonna be nearly as high as type one recruitment. Another thing that you can do while you're maybe not when you're driving, I don't want you to crash, but if you're sitting down when you're listening to this, dorsiflex, which is you lift your toes up. And I want you to go as fast as you can. We're in a race right now. Go, go, go, go as fast as you can. Tap, tap, tap, tap, tap, tap, tap. You're gonna feel your anterior tibialis moving fast. Maybe you can hear that on the mic right now, but then it starts going slow. So the type two muscle fibers are recruiting first, but then they fatigue out. And your type one muscle fibers are gonna continue on with them. It's more local muscular endurance. I can tap my foot like this for a long period of time. Type one recruitment. And to summarize chapter five, there's a lot of information in here, about 30 to 40 pages. But if you just listen to this over and over and over again, again, the study guide is gonna be your Bible because we give you the vocab words on what you need to focus. If you're trying to understand the sliding filament theory and you don't have a professor to ask questions to, like we do on our platform, we have kinesiologists, we have registered dietitians, doctors of physical therapy. You get to ask questions to them. Hey, Doc, can you better explain this? We have videos that are on demand. We also have live calls on a daily basis. So you get to ask questions. That'll really build your confidence. It doesn't matter where you are. If you're in the States, I'm in Southern California at my gym right now in Santa Monica, or if you're in India, you can master this stuff and you can get through it as quickly as you can. Chapter five is probably where most of you started getting hung up. Don't, I repeat, don't close the book and quit. Remember, you don't need the book, but you just need to push on through it. You will pass this. I guarantee it. This book does not define your training career. You need to get hired. You need to be likable. In my book, I talk about help Nick. And that's what's going to get you hired at a gym so you can start gaining that experience and then really pursue what you want to do a year from now, three years from now, 10 years from now. I've been doing this for 20 years. I love every single day of training people, teaching trainers, and helping those help clients and helping people ultimately do why we got into this, which is to help people. One time in my career, someone said something outside of helping people. When we go to seminars, it's one of the first things I why do we get into this? You're passionate, you have a cool story, you want to help others. Why are you getting in this to help people? One time, one kid was like, I want to meet chicks. God bless his horny little soul. But we're doing this to help people. And you will be able to, I guarantee it, get through this as quickly as you can. I'm sorry, our marketing budget isn't nearly as large as NASA. Who's owned by Ascend Learning? Who's owned by Blackstone? They could pump in millions to get in front of you. You click on that, Bogo, buy one, get one free, and now you're stuck with a$2,000 or$3,000 bundle and you're like, fuck. It's called the sunk cost fallacy. You want to get through this. You think that by reading this book, it's going to prepare you to be a trainer, but go to Reddit, go to Facebook. You're going to see people just say it's not setting you up for success. You need hands on learning. Find a mentor and ask questions. Get through this. ASAP, we got you. Read the book, listen to the podcast, and remember big biceps are better than small ones. Belt buckle trainer. Check it out.