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NAFC PRACTICAL APPLICATION EXAM
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NAFC PRACTICAL APPLICATION EXAM
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NAFC PRACTICAL APPLICATION EXAMThe Practical Application Workbook - ANS-not just a reference manual but a practical
guide that shows the student trainer the concepts, proper range of motion and body
mechanics that will enable them to become successful and standout among their peers
in the industry.
Anatomical position - ANS-is the starting position for the analysis of movement for the
human body.(The hands are lateral to the medial elbow.)
Planes of Motion - ANS-1. Sagittal plane - divides the human body in half from left to
right so that flexion and extension can occur. For movement within this plane, the
resistance must come from below the elbow during a standing biceps curl. If bent-over,
the resistance must come from directly behind the new position.
2. Frontal plane - divides the body in half from front to back. In this plane, one can
perform adduction and abduction. If standing, the resistance and the fight against
gravity come from the direction and gravitational pull of the earth.
3. Transverse plane - divides the body into superior (upper) and inferior (lower)
segments. In these planes one can perform all rotations such as internal and external
rotations as well as horizontal movements. A sport such as golf would involve
performing movements in the Transverse planes of motion.
Anser - ANS-Align the Joints before engaging a load. This is crucial because alignment
distributes the load to the desired core muscle as opposed to a weaker area not
intended to be loaded.
aNser - ANS-Neutral Spine must be maintained for protecting all joints and muscle
systems while exercising to disperse the load off of the spine.
anSer - ANS-Square the Hips and Shoulders before performing many resistance
training exercises for safe practice.
ansEr - ANS-Engage Muscles While Under Load. It takes only a quarter of a second to
obtain whiplash, so it is important to be mentally and physically prepared to accept
responsibility for the weight prior to beginning an exercise.
anseR - ANS-Retract Shoulder Blades. Make sure the shoulders are depressed before
lifting and also while performing most other exercises.
The benefit of using ANSER - ANS-not limited to gym-based training. In addition to
sport specific training and powerlifting, individuals performing everyday tasks may
sustain bodily damage if not following these principles. Using ANSER in our daily lives,
as well as when we are exercising will go a long way toward preventing injuries.
, THE RISK/BENEFIT EQUATION (R/BE) - ANS-NAFC original concept pertaining to the
constant and possibly dangerous variables a personal trainer faces while
recommending and working with a diverse client base. (safety)
The Side Lateral Raise - ANS-targets the medial deltoids. The lever arm does not go
above the shoulder joint on the concentric phase, and does not go all the way to the
sides of the body on the eccentric phase of muscle contraction.
Retraction - ANS-Think of it as a Shrug but for the lower trapezius III. The action of this
exercise is to manually protract and retract at the shoulder girdle without elevating the
shoulder.
Squats - ANS-are a compound exercise that target the glutes and quadriceps. Similar to
a Split Squat or Lunge, the Squat can place negative stressor to the spine, hips, and
knees. If a client has a degenerative spine disorder they may experience Lower Back
Pain (LBP) during these compound exercises. The trainer should know how to target
the same muscle groups without placing such a large demand on the core stabilizers
and be able to safely progress the client back to these compound movements if
genetically possible.
The Lunge pictured below is incorrect. - ANS-The back stabilizing leg is too far back
placing undue stress on the left hip flexors. Looking down during exercises when a bar
is supported by the vertebrae is contraindicated as it activates the shoulder complex to
protract and elevate, called Multidirectional Scapular Winging. Physical and mental
concentration is needed to stabilize the entire core area during the entire exercise to
decrease the chance of Multidirectional Scapular Winging.
The Leg Press - ANS-primarily develops the quadriceps. Do not lock out at the knee on
the concentric phase of contraction, and stabilize against any rotations or pelvic tilts at
the hip during the entire exercise. Typically, the hip rotates the knee laterally on the
eccentric phase, and then rotates the knee medially on the concentric phase of muscle
contraction. This type of practice places undue pressure on the hip complex versus the
larger quadriceps which is developed to move such loads.
Leg Extensions - ANS-produce muscle strength and endurance within the quadriceps.
Do not let the ankle cross below the angle of the knee during the concentric phase of
the Leg Extension. Avoid any swinging motions during this exercise, while keeping the
shoulder girdle retracted.
The Prone Leg Curl - ANS-targets the hamstrings for muscle strengthening and
endurance. Watch for any rotations or lateral movements at the hip complex. The lower
back must be stabilized during the entire exercise. Avoid Lock out at the knee on the
eccentric phase of muscle contraction. Locking out at the knee during hamstring
exercises places undue stress to the popliteus.
Physioball Hamstring Curl - ANS-is used to target the hamstring muscles. The ROM is
the same as the Prone Leg Curl described above.
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