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NASM > 1 Resistance Training Concepts > Flashcards

1 Resistance Training Concepts Flashcards

1
Q

What are the 7 most common chronic diseases?

A

Cardiovascular disease; hypertension; high cholesterol; stroke; respiratory disease; obesity; diabetes

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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2
Q

Why has there been a rise in demand for personal training?

A

A rise in obesity, diabetes and other chronic diseases, and longer life expectancies
Domain 1: Basic and Applied Sciences and Nutritional Concepts

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3
Q

How can most chronic diseases be managed?

A

Early detection, treatment, and healthy living

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4
Q

The condition of being considerably overweight by over 30 pounds or having a BMI over 30

A

Obesity

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5
Q

The condition of being 25-30 pounds over the recommended weight for one’s height or having a BMI of 25-29

A

Overweight

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6
Q

What fraction of Americans can be categorized as overweight or obese?

A

Roughly 2/3

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7
Q

To which chronic diseases is excessive body weight linked?

A

Cardiovascular disease, type II diabetes, high cholesterol, osteoarthritis, some types of cancer

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8
Q

Alteration of muscle length surrounding a joint

A

Muscle imbalance

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9
Q

What is a primary cause for a lack of physical activity?

A

Low back pain, knee injuries, and shoulder & neck pain

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10
Q

Roughly what percentage of adults are affected by low-back pain?

A

80%

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11
Q

What effect can sitting for longer than three hours at a time, working in enclosed spaces, and manual labor create on the human body?

A

Low-back pain

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12
Q

What injury is reported to have around 80,000 to 100,000 cases each year?

A

ACL injury

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13
Q

Of the ACL injuries that occur each year, around 70% are what kind of injury?

A

Non-contact injuries

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14
Q

What is the average age for most ACL injuries?

A

Between 15 and 25 years old

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15
Q

What helps to alleviate the occurrence of non-contact injuries?

A

Enhancing neuromuscular stabilization

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16
Q

What is the estimated value of lost work time due to injury?

A

$120 billion

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17
Q

The ability of the neuromuscular system to produce the greatest force in the shortest amount of time

A

Power

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18
Q

What are the three adaptations/levels of the Optimum Performance Training Model?

A

Stabilization, Strength, Power

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19
Q

A systematic, integrated, and functional training program that simultaneously improves biomotor abilities and builds high levels of functional strength, neuromuscular efficiency, and dynamic flexibility

A

The OPT model

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20
Q

What are the components of integrated training?

A

Flexibility, cardiorespiratory, core, balance, reactive (plyometric), speed, agility, and quickness (SAQ), and resistance training

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21
Q

Which OPT level increases muscular endurance and neuromuscular efficiency?

A

Stabilization

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22
Q

What are some stabilization training strategies?

A

proprioceptively based (increases in challenge come from challenging balance and stabilization systems more), low loads, high repetitions

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23
Q

What are the 3 phases of the Strength level?

A

Phase 2: Strength Endurance, Phase 3: Hypertrophy, Phase 4: Maximal Strength

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24
Q

Which level of the OPT model increases prime mover strength while maintaining stabilization endurance adaptations?

A

Phase 2: Strength Endurance

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25
Q

Which training strategy is used in Phase 2: Strength Endurance?

A

Supersets of strength and stabilization exercises

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26
Q

Which training strategy uses high volume, high to moderate loads, and moderate for maximal soft tissue growth?

A

Hypertrophy

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27
Q

Which training strategy uses high loads, low repetitions, and longer rest periods?

A

Maximal strength

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28
Q

What are the 3 stages in the General Adaptation Syndrome?

A

Alarm reaction, resistance development, exhaustion

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29
Q

When pain or discomfort occurs in the muscles 24-72 hours after exercise

A

Delayed onset muscle soreness (DOMS)

30
Q

When prolonged intolerable stressors produce fatigue and lead to breakdown in the system of injury

A

Exhaustion

31
Q

The principle that states the body will adapt to the specific demands that are placed on it

A

SAID Principle or Principle of Specificity

32
Q

For what does the acronym SAID stand?

A

Specific adaptation to imposed demands

33
Q

The type of specificity that refers to the weight and movements placed on the body

A

Mechanical specificity

34
Q

The type of specificity that refers to the energy demand placed on the body

A

Metabolic specificity

35
Q

The type of specificity that refers to the speed of contraction and exercise selection

A

Neuromuscular specificity

36
Q

What are 3 performance adaptive benefits from resistance training?

A

Increased neuromuscular control, increased power, increased endurance

37
Q

The ability to provide support to maintain correct posture during all movements

A

Stabilization

38
Q

What are 4 characteristics of stabilization exercises?

A

High repetitions, low to moderate volume, low to moderate intensity, postural position that challenges stability

39
Q

The ability to produce and maintain force production for a prolonged period of time

A

Muscular endurance

40
Q

Low to intermediate repetition ranges with progressive overload that results in the enlargement of skeletal muscle fibers

A

Hypertrophy training

41
Q

The ability of the neuromuscular system to produce internal tension to overcome an external force

A

Strength

42
Q

Ability of the neuromuscular system to produce the greatest force in the shortest time

A

Power

43
Q

An increase in either of which 2 things will lead to an increase in power?

A

Force or velocity (force x velocity = power)

44
Q

What type of resistance system does power training use?

A

Superset a maximal strength exercise with a high velocity power exercise

45
Q

Training system that involves performing one set of each exercise

A

Single-set system

46
Q

A resistance training system popular since the 1940s that consists of performing a multiple number of sets for each exercise

A

Multiple-set system

47
Q

A system of strength training that involves a progressive or regressive step approach that either increases weight with each set or decreases weight with each set

A

Pyramid system

48
Q

A system of strength training that uses a couple of exercises performed in rapid succession of one another

A

Superset system

49
Q

A resistance training system that consists of a series of exercises the client performs one after the other with minimal rest

A

Circuit training system

50
Q

The resistance training system that is another variation of circuit training that alternates upper body and lower body exercises throughout the circuit

A

Peripheral heart action system

51
Q

The resistance training system that involves breaking the body up into parts to be trained on separate days

A

Split-routine system

52
Q

A resistance training system that alternates body parts trained from set to set, starting from the upper extremity and moving to the lower extremity

A

Vertical loading

53
Q

The type of resistance training system where the client performs all sets of an exercise or body part before moving on to the next exercise or body part

A

Horizontal loading

54
Q

What are 3 goals of Phase 5 of the OPT Model?

A

Enhanced neuromuscular efficiency; enhanced prime mover strength; increased rate of force production

55
Q

Sigle Set RT

A

1 set per exercise

8 to 12 reps

Recommended to be performed 2x/week to promote sufficient development and maintenance of muscle mass

Beneficial for strength and hypertrophy gains in beginning clients

56
Q

Multiple Set RT

A

Multiple # of sets for each exercise

2-6 sets

Performed with resistance, sets, repetitions adjusted according to the goals and needs of the client -

Increased volume (sets, reps, intensity) is necessary for further improvement, but must be administered appropriately to avoid overtraining

57
Q

Pyramid RT

A

Increasing or decreasing weight with each set

LIGHT-HEAVY 10-12 reps with a light load and increases resistance for each following set, until the individual can perform 1 to 2 reps, usually in 4 to 6 sets -

HEAVY-LIGHT begins with the heavy load (after a sufficient warm-up) for 1 to 2 repetitions, then decreases the load and increases the repetions for 4 to 6 sets

Can easily be used for workouts that involve only 2-4 sets or higher repetition schemes (12-20 reps)

58
Q

Superset RT

A

Performing 2 exercises for the same muscle group in rapid succession back to back

can use 2,3 (tri set) or more exercises (a giant set) for the target muscle groups

OR

Performing 2 exercises back to back that involce antagonist muscle groups (chest and back, quadriceps and hamstring)

Popular among bodybuilders to improve muscular hypertrophy and muscular endurance

POPULAR IN PHASE 2 & 5 OF OPT

59
Q

Drop Set RT

A

Can be repeated several times (typically 2 to 3 drops per set) to the point of failure, small % of weight is removed, then the set is resumed right away until fatigue once again

advanced form of resistance training suitable for experienced lifters

Triple drop = a set to failure followed by 3 successive load decrements peformed with no rest

60
Q

Circuit Training RT

A

Performing a series of exercises, one after the other, the minimal rest

Good system for clients with limited time and those who want to alter body composition (lose body fat)

Low to moderate # of sets (1-3), with moderate high reps (8-20) and short rest periods (15-60 seconds) between exercises

61
Q

Peripheral Heart Action RT

A

A variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit

This system of training distributes blood flow between upper and lower extremities potentially improving circulation

altering body comp.

of exercises per sequence varies with the programs goal, 8-20 reps per exercise, depending in the desired adaptation and phase of training they are using OPT Model

62
Q

Split-Routine RT

A

A routine that trains different body parts on separate days

Body builders

When training each body part more than once a week, recovery period, volume, and intensity should be accounted for

63
Q

Vertical Loading RT

A

Performing exercises on the OPT template one after the other, in a vertical manner down the template

  1. total body exercise
  2. chest
  3. back
  4. shoulders
  5. biceps
  6. triceps
  7. legs

The client would perform each exercise until all exercises have been completed and then run through the exercises again for the desired amount of sets

Can also be done in a circuit style, by minimizing the rest periods between exercises to allow maximal recovery to each body part and minimize the amount of time wasted on rest

ex.ball squat, curl to overhead press followed by a push-up, a standing cable row, a single-leg scaption, and a single-leg squat in a circuit fashion.

64
Q

Horizontal Loading RT

A

All sets of each exercise are performed before moving on to the next one

30-90 sec between sets

For maximal strength and power training when longer rest periods are required between sets

65
Q

Resistance should be positioned to resist scapular depression and retraction during which of the following exercises?

A

Standing cable row

66
Q

When performed at an appropriate tempo, which of the following exercises would offer the best improvement of the power of a client’s pectoralis major?

A

Medicine ball rotation chest pass

67
Q

What is a multiplanar step-up to balance an example of?

A

Leg-stabilization exercise

68
Q

A new client with limited exercise experience has recently begun a Phase 1: Stabilization Endurance training program. Which of the following is the most appropriate way for this client to increase muscular endurance?

A

Circuit training

69
Q

How should exercises be performed in order to develop higher levels of stability?

A

In a controlled and unstable environment at slower speeds

70
Q

What is neuromuscular efficiency?

A

Ability of neuromuscular system to enable all muscles to efficiently work together in all planes of motion

NASM (4 decks)

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