TRAINER
RESOURCE

Name:
CLIENT PAR Q FORM
CLIENT NAME: DATE:
PHYSICAL ACTIVITY READINESS QUESTIONNAIRE
QUESTIONS YES NO
Has your doctor ever said that you have a heart condition and that you
1
should only perform physical activity recommend by a doctor?

2 Do you feel pain in your chest when you perform physical activity

In the past month, have you had chest pain when you are not
3
performing any physical activity?
Do you lose your balance because of dizziness or do you ever lose
4
consciousness?
Do you have a bone or joint problem that could be made worse y a
5
change in your physical activity?
Is your doctor currently prescribing any medication for your blood
6
pressure or for a heart condition?
Do you know of any other reason why you should not engage in
7
physical activity?
CAUTION: If you have answered yes to one or more of the above questions, consult your
physician before engaging in physical activity,Tell your physician which questions you
answered yes to, After a medical evaluation, seek advice from your physician on what type
of activity is suitable for your current condition.
8 What are your training goals? Why do you want to exercise?
Explain:

Notes:
CLIENT HEALTH HISTORY
CLIENT NAME: DATE:
MEDICAL HISTORY FORM
QUESTIONS YES NO
Have you ever had any pain or injuries (ankle, knee, hip, back,
shoulder, etc)?
If yes please explain.
1
Notes:

Have you ever had any surgeries ?(If yes please explain)
Notes:
2

Has a medical doctor ever diagnosed you with a chronic disease, such
as coronary heart disease, coronary artery disease, hypertension (high
blood pressure) high cholesterol , or diabetes? (If yes please explain)
3 Notes:

Are you currently taking any medication?

4
CLIENT GENERAL HISTORY
GENERAL HISTORY

QUESTIONS YES NO
What is your current occupation?

1
Notes:

Does your occupation require extended periods of sitting?

2
Notes:

Does your occupation require extended periods of repetitive

movements? (If yes please explain)
3
Notes:

Does your occupation require you to wear shoes with a heel (dress
shoes) (If yes please explain)
4
Notes:

Does your occupation cause you anxiety (mental stress)?

5 Notes:

Do you partake in recreational activities (golf, tennis, skiing, etc)?

(If yes please explain.)
6 Notes:

Do you have any hobbies (reading, gardening, woking on cars, etc,)?

(If yes please explain)
7 Notes:
NASM ASSESSMENT FORM

NAME: DATE: REASSESS DATE:

Heart Rate

Resting Heart Rate (HR Reserve) : _________________________

Estimated Training Zones

Zone I: ____________ to ______________

[HRmax x 0.65 to 0.75 ]: If first time exerciser use; [HRmax x 0.50 to0.65]

Zone II: ____________ to ______________

[HRmax x 0.76 to 0.85]

Zone III:____________ to ______________ ONLY to be used by high level client or approved by

physician
[HRMAX X 0.86 to 0.95]

Blood Pressure (if available)

Systolic: ____________ Diastolic: ____________

BMI Score: _______________

weight (kg) / height (m2) or [weight (lbs) / height (inch2)] x 703

Body Fat

Biceps: ______ Triceps: ______ Sub-scapular: ______ Iliac: ______ Total BF %: ______

Circumference Measurements

Neck:______ Chest: ______ Waist: ______ Hips: ______ Thigh: ______

Calves: ______ Biceps: ______ Forearm: ______

Waist to Hip Ratio: _________________

NASM ASSESSMENT FORM
OVERHEAD SQUAT
KINETIC CHAIN
VIEW MOVEMENT OBSERVATION LEFT RIGHT
CHECKPOINT
Feet Turn Out
ANTERIOR
Knees Move inward
LPHC Excessive forward lean
LATERAL LPHC Lower Back Arches
Shoulder Complex Arms Fall Forward
COMMENTS

SINGLE LEG SQUAT

KINETIC CHAIN
VIEW MOVEMENT OBSERVATION LEFT RIGHT
CHECKPOINT
ANTERIOR Knees Move inward
COMMENTS
PUSH

KINETIC CHAIN CHECKPOINT MOVEMENT OBSERVATION LEFT RIGHT

LPHC Lower Back Arches

Shoulder Complex Shoulders Elevate
Head Head protrudes while pushing
COMMENTS

PULL

KINETIC CHAIN CHECKPOINT MOVEMENT OBSERVATION LEFT RIGHT

LPHC Lower Back Arches

Shoulder Complex Shoulders Elevate
Head Head protrudes while pushing
COMMENTS

Overactive Tight Muscles Underactive Weak Muscles

1 1

2 2

3 3

4 4

5 5

6 6
 Overhead Squat Solutions Table

Check Probable Overactive Example Flexibility Exercises Strengthening Exercises

View Compensation Probable Underactive Muscles
Point Muscles (SMR & Static)

Soleus, Lat Med Gastrocnemius, Med Hamstring, Gacilis, Calf Stretch

Foot Foot Turns out Gastrocnemius, Biceps Sartorius, Hamstring Stretch Single Leg balance reach
Femoris (short Head) Popliteus, Standing TFL Stretch
Anterior Adductor Complex, Biceps
Gluteus Medius, Adductor Stretch
Femoris (short Head)
Knees Move Inward Gluteus Maximus, Hamstring Stretch Tube Walking
Tensor Fascia Latae,
Vastus Medialis Oblique, (VMO) TFl Stretch
Vastus Lateralis

Soleus
Gastrocnemius
Anterior Tibialis Calf Stretch
Excessive Hip Flexor Complex
Gluteus Maximus Hip Flexor Stretch Ball Squat
Forward lean Abdominal complex
Erector Spinae Ball Abdominal stretch
(Rectus Abdominus,
external oblique)
LPHC
Gluteus Maximus
Hip Flexor Complex Hamstrings Hip Flexor Stretch Ball Squat
Low Back Arches Erector Spinae Intrinsic Core Stabilisers (Transverse Abdominis, Latissimus Dorsi Stretch Floor Bridge
Latissimus Dorsi Multifidus, Internal Oblique Transversospinalis Erector Spinae Stretch Ball Bridge
Lateral pelvic floor muscles)

Latisimus Dorsi Mid Lower Trapezius Latissimus Dorsi Stretch Floor Cobra
Arms Fall
Pectoralis Major/ Minor Rhomboids Pec Stretch Ball Cobra
Forward
Teres Minor Rotator Cuff SMR Thoracic Spine Squat to Row

Forward Head Levator Scapula Levator Scapula Stretch Tuck Chin keeping head
Upper (push Pull Sternocleidomastoid Deep Cervical Flexors Sternocleidmastoid Stretch in neutral position during
Body Assessment) Upper Trapezius Scalene Stretch all exercises

Shoulder Levator Scapula Upper Trapezius Stretch

Floor Cobra
Elevation (Push Sternocleidomastoid Mid/Lower Trapezius Sternocleidomastoid Stretch
Ball Cobra
Pull Assessment) Levator Scapular Levator Scapulae Stretch
NASM OPT™ TEMPLATE
CLIENT NAME: DATE:
GOAL: PHASE: STABILISATION ENDURANCE
WARM-UP
Exercise Sets Duration Coaching Tips

MOVEMENT PREP
Exercise Sets x Reps Tempo Rest Coaching Tips

RESISTANCE
Exercise Sets x Reps Tempo Rest Intensity Coaching Tips

COOL-DOWN
Exercise Sets Duration Coaching Tips

Notes and Observations

NASM OPT™ TEMPLATE
CLIENT NAME: DATE:
GOAL: PHASE: STRENGTH ENDURANCE
WARM-UP
Exercise Sets Duration Coaching Tips

MOVEMENT PREP
Exercise Sets x Reps Tempo Rest Coaching Tips

RESISTANCE
Exercise Sets x Reps Tempo Rest Intensity Coaching Tips

COOL-DOWN
Exercise Sets Duration Coaching Tips

Notes and Observations

NASM OPT™ TEMPLATE
CLIENT NAME: DATE:
GOAL: PHASE: POWER
WARM-UP
Exercise Sets Duration Coaching Tips

MOVEMENT PREP
Exercise Sets x Reps Tempo Rest Coaching Tips

RESISTANCE
Exercise Sets x Reps Tempo Rest Intensity Coaching Tips

COOL-DOWN
Exercise Sets Duration Coaching Tips

Notes and Observations

CLIENT YEARLY PROGRAMME DESIGN
Client Name JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

Month Started

Phase 1: Stabilisation Endurance

Phase 2: Strength Endurance

Phase 3: Hypertrophy

Phase 4: Maximal Strength

Phase 5: Power

Cardio

Future Planning

Notes and Observations:

CLIENT MONTHLY PROGRAMME DESIGN
CLIENT NAME: DATE:

Month:

Goal:

Phase:

SUN MON TUE WED THU FRI SAT

CLIENT WEEKLY PROGRAMME DESIGN
Client Name WEEK 1 WEEK 3 WEEK 3 WEEK 4

Start Date M T W T F S S M T W T F S S M T W T F S S M T W T F S S

Phase 1: Stabilisation Endurance

Phase 2: Strength Endurance

Phase 3: Hypertrophy

Phase 4: Maximal Strength

Phase 5: Power

Cardio

Flexibility

Re Assess

Notes and Observations:

CLIENT DAILY PROGRAMME DESIGN TEMPLATE
Client Name: DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Date: Phase:
Progress Tracking

Cardio
List cardio exercises

Flexibility
List flexibility exercises

Re-Assessment
List assessments conducted

Notes and Observations:



OVERHEAD SQUAT COMPENSATION & TRANSLATION
OVERACTIVE UNDERACTIVE POSSIBLE
COMPENSATION WHY WHY WHY
(SHORT) (LENGTHENED) INJURIES
Soleus Anterior Tibialis
Promotes dorsi flexion to As the arch fall, fascia is
allow proper ran of motion stretched excessively pain
Plantar Fasciitis
and stabilises the foot and typical occurs at insertion
Excessive plantar flexion ankle complex (heel
limits dorsiflexion, which
Lat Gastrocnemius means that in order to squat Medial Gastrocnemius
and achieve desired depth, Due to excessive plantar
the feet turn out. flexion (tight gastrocnemius
Promotes tibial internal
Achilles Tendinopathy and soleus) and rotation of
rotation
the Achilles during
movement patterns

Biceps Femoris (short head) Gluteus Medius/Maximus

Attaches from the lower Improper ankle mechanics
Helps stabilise lumbo pelvic
femur to fibula, externally Medial Tibial Stress (lack of dorsiflexion) and
hip complex and promotes
rotates lower leg and Syndrome externally rotated lower leg
Feet Turn Out internal rotation of the lower
disrupts normal ankle (Shin Splints) leads to overuse of the ant/
leg
mechanics post tibialis

Biceps Femoris (short head) Popliteus

Attaches from the ilium to
lack of mobility through the
the tibia, will cause internal TFL being an overactive
ankle and under active
rotation of femur and internal rotator and hip
gluten and be associated
external rotation of the tibia, flexor can inhibit the hip Ankle Sprains
with chronic ankle
which sets up tibia/feet to external rotators and hip
instability and repetitive
turn out and kneed to cave extenders
ankle sprains
in

Because the lower leg is not

Promotes tibial internal aligned properly, it is more
rotation and knee likely to surge from
stabilisation excessive strain on the
patellar tendon


OVERACTIVE UNDERACTIVE POSSIBLE
COMPENSATION WHY WHY WHY
(SHORT) (LENGTHENED) INJURIES
Gracilis
Lack of Stability to the knee
Promotes tibial internal
and poor foundation form
rotation and knee General knee pain
the foot and leads to a
stabilisation
variety of knee problems
Feet Turn Out Satorius
Lack of Stability to the knee
Promotes knee internal
and poor foundation form
rotation and knee General knee pain
the foot and leads to a
stabilisation
variety of knee problems

Peroneal Complex Anterior Tibialis

As arch falls fascia is
Eversion (show bottom to Promotes ankle dorsiflexion
stretched excessively pain
outside of, so inside falls) - and inversion (bottom of Plantar Fasciitis
typically occurs at insertion
overpronation foot to inside)
(heel)

Lateral Gastrocnemius Posterior Tibialis

Due to excessive plantar
Feet Flatten Causes eversion - over Promotes inversion (bottom
Achilles Tendinopathy flexion (tight gastrocnemius
pronation of foot to inside)
and soleus)

Biceps Femoris Medial Hamstring

Lack of Stability to the knee
Causes tibial external Promotes tibial internal
and poor foundation form
rotation, which promotes rotation and knee General knee pain
the foot and leads to a
arch falling stabilisation
variety of knee problems

TFL Gluteus Medius Posterior fibres promote

Attaches from the ilium to
the tibia, will cause internal
rotation of demure and
external rotation of the tibia,
which sets up tibia/feet turn
Knees Move
out and knees to cave in
Inward
Adductor Complex
Adduct and internally rotate
hips, causing collapse of
knees
external rotation of femur, if
not firing properly knees will
cave in, which would
prevent knee vagus and
tibial external rotation and
excessive pronation
Medial Hamstring
Promotes tibial internal
Patellar Tendinopathy
rotation and knee
stabilisation
Caused by excessive
pronation of the foot
altering the position of the
IT Band Tendonitis
kneee and the IT Band
becomes compressed into
surrounding tissues
Because the lower leg is not
aligned properly, it is more
likely to surge from
(Jumpers Knee)
excessive strain on the
patellar tendon
 OVERACTIVE UNDERACTIVE POSSIBLE
COMPENSATION WHY WHY WHY

 (SHORT) (LENGTHENED) INJURIES
Biceps Femoris (short head) Medial Gastrocnemius
Causes knee flexion and
Promotes tibial internal
tibial external rotation, Lager Q Angle means the
rotation which would align Patellofemoral Pain
causing knees to collapse patella is not tracking
entire ten to prevent knees Syndrome
because not properly correctly with the femur
from caving in
aligned

TFL Attaches from the ilium to Gluteus Medius / Maximus

the tibia, will cause internal
Promotes hip external
rotation of femur and More prone to injury due to
rotation which would
external rotation of the tibia, ACL Injury repetitive strain on the
prevent knee vagus and
which sets up tibial/feet to ligaments of the knee
tibial external rotation
turn out and knees to cave
Knees Move in

Inward Lateral Gastrocnemius Medial Gastrocnemius

(Valgus) Causes tibial external

Promotes tibial internal
rotation which causes Cause be excessive
rotation and knee IT Ban Tendonitis
knees to collapse because pronation
stabilisation
not properly aligned

Vastus Lateralis Vastus Medialis Oblique

(VMO) Improper tracking typically
knee valgus position creates
a lateral tilt or shift of the
a bowstring effe on the VL it Promotes knee stabilisation Patellofemoral Pain
patella begins to wear down
adapts to the shortened and alignment of the patella Syndrome
the posterior articular
position overtime
surface of the patella

Piriformis Adductor Complex

Overactive prirformis can
Would promote hip place pressure on the
Causes hip external rotation Piriformis Syndrome
adduction sciatic nerve often causing
Knees Move radiating pain to the knee

Outward
Biceps Femoris (short head) Medial Hamstring
(Valgus) Improper alignment of the
Due to the attachment at
Would promote hip Patellofemoral Pain knee will place repeated
ischial tuberosity, can pull
adduction Syndrome stress on the patellar
the knees out
tendon
 OVERACTIVE
COMPENSATION WHY

 (SHORT)
TFL
When not acting as
Knees Move
stabilisers can become
Outward synergistically dominant for
glue med and pull the knee
(Valgus) out
Soleus Limits dorsiflexion which
means that in order to squat
and achieve desired depth
one leans forward to offset
centre of gravity and
prevent from falling
backwards
Gastrocnemius
Excessive plantar flexion
limits dorsiflexion which
mean that in order to squat
and achieve desired depth
one leans forward
Hip Flexor Complex
Excessive Lean
Forward Causes excessive hip flexion
Piriformis
When gluten become under-
active piriformis becomes
overactive in an attempt to
maintain force reduction
during hip flexion
Abdominal Complex
Becomes synergistically
dominant due to inhibit
intrinsic core causes
excessive spinal flexion
UNDERACTIVE POSSIBLE
WHY WHY
(LENGTHENED) INJURIES
Gluteus Medius / Maximus Caused by excessive
Can be interactive for a
pronation of the foot
variety of reasons leading to
altering the position of the
TFL becoming IT Band Tendonitis
knee and the IT Band
synergistically dominant for
becomes compressed into
frontal plan control
the surrounding tissues
Anterior Tibialis
Inhibited by soleus is
Improper ankle mechanics
needed to pull the knee
Posteriro Tibialis Tendonitis (lack of dorsiflexion) leads
forward into ankle
(Shin Splints) to overuse of the anterior/
dorsiflexion during the
posterior tibialis
squat
Gluteus Maximus
As torso falls forward
Inhibited by hip flexors
torque on the hips increases
Glutes are need to maintain
Lower Back Pain and effective loading shifts
too alignment during a
superior to overload lower-
squat
back muscles
Intrinsic core stabilisers
(transverse abdominus
multifidus tranversospinalis
internal oblique pelvic floor
muscles) Excessive hip flexion can
Usually inhibited by
lead to increased stress to
improper alignment of LPHC
Hamstring Complex Strains hamstrings trying to
are need to maintain neutral
compensate for inhibited
spine
core and glutes
 OVERACTIVE UNDERACTIVE POSSIBLE
COMPENSATION WHY WHY WHY

 (SHORT) (LENGTHENED) INJURIES
Hip Flexor Complex Gluteus Maximus Are inhibited by hip flexor Excessive hi flexion can
Hamstrings cannot maintain force lead to increased stress to
Causes excessive hip flexion
production for hip extension Hamstrings complex quad hamstrings and adductor
shortens distance between
and the spinal erectors and adductor strains magnus which are trying to
torso and femur
compensate which alters compensate for an inhibited
spinal alignment gluteus maximus

Erector Spinae Abdominals

Lower Back
Would promote spinal Excessive extension in the
Arches Cause excessive spinal
flexion to maintain neutral Lower Back Pain lumbar spins can compress
extension
spine facet joints and cause pain
(Excessive Spinal
Extension)
Latissimus Dorsi
Due to the lats attachment
Intrinsic Core Stabilisers Are inhibited by mbar spine
Become shortened during they can internally orate the
(transversabdominis extension and operative
lunar spine extension and humorous and alter the
multifidus lats. Are needed to provide Shoulder Injuries
synergistically dominant for position of the scapula
transversospinalis internal proper stabilisation to the
spinal stabilisation leading to shoulder
oblique pelle floor muscles) lumbar spine
impingement

Hamstrings Gluteus Maximus

Excessive hip extension can
lead to increased stress to
Short hamstrings resist hip
Unable to be activated due Hamstrings couples quad hamstring and adductors
flexion lumbar spine
to short hamstrings and adductor strains which are trying to
compensates
compensate for an inhibited
gluteus maximus

Lower Back Adductor Magnus Hip Flexor Complex

Rounds Adductor magnus attaches
to ischial tenebrosity and i
(Excessive Spinal short will resist hip flexion
lumbar spine compensates
Flexion)
Rectus Abdominis External
Obliques
Causes excessive spinal
flexion
Inhibited by hope extenders
(hamstrings and adductor
magnus unable to maintain
neutral LPHC
Intrinsic Core Stabilisers
(transverse abdominus Excessive spinal flexion lack
multifidus Unable to stabiliser lumbar of spinal stability can
Lower-Back Pain
transversospinalis internal spine compress the disc and lead
oblique pelvic floor to pain the lower back
muscles)
 OVERACTIVE
COMPENSATION WHY
(SHORT)
Rectus Abdominus
Causes excessive spinal
flexion
Latissimus Dorsi
Excessive shoulder
extension and internal
humeral rotation altering
the position of the scapula
Pectoralis Major / Minor
Pec major internally rotates
and horizontally adducts the
humerus while pec minor
protracts the shoulder girdle
Arms Fall
Forward Coracobrachialis
Attaches to humerus and
scapula would prevent full
shoulder flexion leading to
arms falling forward
Teres Minor
Excessive shoulder
extension
UNDERACTIVE
WHY
(LENGTHENED)
Latissimus Dorsi
Flexed lumbar spine alters
position of the lats and
causes them to be inhibited
Mid / Lower Trapezius
Unable to retracted depress
the scapula leading to an
altered position of the entire
should girdle
Rhomboids
Unable to retract the
scapula due to pec minor
leading to an altered
position of the shoulder
girdle
Posterior Deltoid
Should stabilise should
girdle and prevent excessive
internal rotation
Rotator Cuff
Should stabilise should
Shoulder Impingement
girdle
POSSIBLE
WHY
INJURIES
Dues to attachment
interactive lats can
Shoulder Injuries
decrease stabilisation to the
scapula
Tight pecs pull the shoulder
forward causing upper
crossed posture with tight
Headaches muscles the neck (upper
traps levator scapulae)
which can cause tension
headaches
Upper crossed posture
causes internal rotation or
Biceps Tendonitis
arms which places stress
on biceps tendon
Lack of Shoulder
Shoulder Injuries
stabilisation
Improper should alignment
can result in an anterior and
superior migration of the
humeral head an compress
the supraspinatus
 NASM GOAL SETTING WORKSHEET
List three goals for fitness:

1.

2.

3.

Rate each of the goals on the five principles listed below by placing a checkmark in the appropriate
column if the goals conforms to that principle.

Goal Specific Measurable Action Plan Realistic Timely

Based on the above analysis what are potential gaol setting strengths and weaknesses?

Strengths:

Weaknesses:



 NASM GOAL SETTING WORKSHEET
Below are three opportunities for planning general fitness goals based upon the previous goals
discussed. After each one write two specific , measurable goals that lead to reaching the general
goal.
In the final space specify one other general goal and two specific goals to reach it.

1. To Improve my

a.

b.

2. To improve my

a.

b.

3. To Improve my

a.

b.

4. To improve my

a.

b.
Optimum Performance Studio Central!
2nd Floor World Trust Tower!
50 Stanley Street !
Central Hong Kong!
+852 2868 5170 Phone!
+852 2868 5160 Fax!
Optimum Performance Studio TST!
16th Floor Cheuk Nang Centre!
9 Hillwood Road !
TST Kowloon!
+852 3998 4301 Phone!
+852 3998 4302 Fax!