NAMSET: Clear Introductions to Technique
NAMSET (or NAMSIT) is an acronym used by fitness instructors to introduce beginners to specific exercises.
The purpose of the acronym is to organize instruction and help participants understand correct technique:
N - Name the exercise.
The instructor tells the client the name of the machine or free weight exercise.
Example: "This exercise is called the front squat."
A - Area of the body.
The instructor then points out the general areas of the body that the exercise targets.
Example: "The squat mainly uses the legs but also engages the core."
M - Muscles used.
The instructor points out further the specific muscles that will be used.
Example: "The squat mainly engages the quadriceps, hamstrings, glutes, erector spinae, and abdominal muscles."
S - Silent demonstration.
The instructor demonstrates the exercise silently so that the client may observe.
E/I - Explanation / Instruction
The instructor explains (or instructs) how to do the exercise.
Example: "Stand with feet shoulder-width apart. Bend at the hips first and then at the knees, as if you are sitting down on a chair, until your thighs are parallel to the ground. Then, return to a standing position."
T - Teaching of the exercise.
The instructor guides the client through the exercise as they perform it themselves.
Compared to the IDEA acronym, NAMSET/NAMSIT is perhaps less easily remembered but more informative for the client, specifically concerning the general areas of the body targeted and the specific muscles engaged during an exercise.
Application to 7 Primal Movement Patterns:
Squat
Name: "The exercise we're going to do now is called the Squat."
Area: "This exercise targets your lower body."
Muscle: "The primary muscle group being worked is your quadriceps"
Silent Demonstration: The instructor demonstrates the squat without verbal instructions
Explanation: "To perform a squat, stand with your feet hip-width apart and your toes pointing forward. Keep your chest up and your core engaged. Begin by sitting back and down as if you are sitting into a chair, keeping your weight in your heels. Lower your body until your thighs are parallel to the ground, then press through your heels to stand back up. Make sure to keep your knees behind your toes and your back straight throughout the movement."
Teach: "Keep your chest up, engage your core, and press through your heels as you stand back up."
Lunge
Name: "The exercise we're going to do now is called the Lunge."
Area: "This exercise targets your lower body."
Muscle: "The primary muscle group being worked is your quadriceps"
Silent Demonstration: The instructor demonstrates the lunge without verbal instructions
Explanation: "To perform a lunge, stand with your feet hip-width apart. Step forward with one foot, flexing the knee and dropping your hips. Descend until the thigh of your front leg is parallel to the ground and your rear knee is close to or touching the ground. Push back up to the starting position and repeat with the opposite leg."
Teach: "Keep your chest up, engage your core, and make sure your knee is behind your toes."
Hinge
Name: "The exercise we're going to do now is called the Deadlift."
Area: "This exercise targets your lower body."
Muscle: "The primary muscle group being worked is your glutes, hamstrings, lower back and core"
Silent Demonstration: The instructor demonstrates the deadlift without verbal instructions
Explanation: "To perform a deadlift, start by standing with your feet hip-width apart, your toes pointing forward. Bend your knees and reach down to grab the barbell (dumbbell, kettlebell, etc) with a overhand grip, your hands shoulder-width apart. Stand up by pushing through your heels and squeezing your glutes, keep your chest up and back straight. Lower the weight back down to the starting position by bending your hips and knees, keeping the bar close to your body."
Teach: "Keep your chest up, engage your core and keep the barbell close to your body as you lift and lower."
Push
Name: "The exercise we're going to do now is called the Push-up."
Area: "This exercise targets your upper body."
Muscle: "The primary muscle group being worked is your chest, shoulders and triceps"
Silent Demonstration: The instructor demonstrates the push-up without verbal instructions
Explanation: "To perform a push-up, start in a plank position with your hands placed slightly wider than shoulder-width apart, your body in a straight line from head to heels. Slowly lower your body by bending your elbows and keeping your core engaged. Lower your body until your chest is close to the ground, then press back up to the starting position. Keep your body in a straight line throughout the movement."
Teach: "Keep your core engaged, and make sure your body is in a straight line throughout the movement."
Pull
Name: "The exercise we're going to do now is called the Row."
Area: "This exercise targets your upper body."
Muscle: "The primary muscle group being worked is your back, specifically your lats, rhomboids and trapezius."
Silent Demonstration: The instructor demonstrates the row without verbal instructions
Explanation: "To perform a row, stand facing a cable machine or a resistance band, with your feet hip-width apart. Reach forward and grasp the handle with an overhand grip, keeping your arms straight. Pull the handle towards your chest, keeping your elbows close to your body. Pause for a moment, then slowly release the handle back to the starting position."
Teach: "Keep your core engaged, keep your elbows close to your body and squeeze your shoulder blades together."
Rotate
Name: "The exercise we're going to do now is called the Medicine Ball Rotation."
Area: "This exercise targets your core."
Muscle: "The primary muscles being worked are your obliques and transverse abdominis."
Silent Demonstration: The instructor demonstrates the Medicine Ball Rotation without verbal instructions
Explaination: "To perform the Medicine Ball Rotation, Stand with your feet hip-width apart, holding the ball at chest level. Rotate your torso to one side, extending the ball out, then rotate back to the center. Alternate sides. Make sure to keep your core engaged and your hips facing forward throughout the movement."
Teach: "Keep your core engaged, rotate from the waist, and don't twist your hips."
