How to Pass NASM in 30-days: Knee Valgus / Lower Crossed Syndrome
The crossed syndromes originated from Dr. Janda's research and are a YUGE emphasis in the NASM / ACE textbook certifications. If you want to pass NASM / ACE in 30 days or less, focus on understanding the overactive and underactive muscles that they will test you on. The QUICKER you pass your training certification, the faster you can become a qualified personal trainer, which includes: hands-on learning, building a team with physical therapists (DPTs), registered dietitians (RDs), and building streams of revenue.
90% of personal trainers quit within 12 months because they lack hands-on learning, technical skills (programming), business skills (sales & assessments), and people skills (networking with medical professionals). If you want to become a SUCCESSFUL personal trainer, read Vol. 2 of THE BOOK, which dedicates an entire chapter (Ch. 12) to passing NASM/ACE/ISSA within 30 days.
What is Lower Crossed Syndrome?
Classified via an anterior pelvic tilt, which means the erector spinae, rectus femoris, and hip flexors (iliopsoas/psoas major) are overactive aka tight, whereas the rectus abdominus and glutes are underactive, aka weak. We need to foam roll for 20-40 seconds and static stretch the overactive muscles and strengthen the weak muscles with a 4-2-1-1 tempp (eccentric = 4 seconds, 2 isometric, 1 concentric and 1 isometric.)
What is Knee Valgus?
Pronation Distortion syndrome, which is classified by internal rotation of the hips, knee adduction in the frontal plane and eversion at the ankles, aka Knee Valgus, has the adductors and posterior calf muscles (gastrocnemius & soleus) overactive and the anterior calf muscles and glutes underactive. Exercises that will help strengthen these weak muscles would be glute bridges, side band walks (frontal plane) and single leg exercises.
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Sample NASM / ACE test questions that are in Vol 2 of the book (chapter 12):
Your client demonstrates knee valgus, which of the following muscles would you want to foam roll?
- A. Guteus Maximas
- B. Anterior Tibialis
- C. VMO
- D. Vastus Lateralis
Answer: d. The VL is ALWAYS overactive. Foam roll / stretch – OR DIE and make sure to strengthen the underactive muscles A, B and C.
Your client demonstrates their knees caving in during the overhead squat analysis, which of the following exercises would be best?
- A. Single Leg Scaption
- B. Side Band / Tube Walking
- C. Squat Jump w/ 3 second hold
- D. Hip Thrusts
Answer: B. Strengthen the muscles in the frontal plane with a 4-2-1-1 tempo would be the NASM/ACE answer. Hip thrusts would be a great exercise, but not for the NASM 7th edition.
