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NASM Performance Enhancement Specialization (PES) Certification Exam Prep > Ch. 1 Integrated Training Essentials > Flashcards

Ch. 1 Integrated Training Essentials Flashcards

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1
Q

Integrated Training

A

A comprehensive approach that attempts to improve all components necessary for an athlete to perform at the highest level and prevent injury.

Train with optimal posture in all planes of motion to develop high levels of dynamic flexibility, core strength, neuromuscular control, power, speed/agility/quickness, and functional strength.

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2
Q

Functional Continuum

A

• Performed in all three planes of motion (multiplanar)
• Uses multidimensional movement
• Uses the entire muscle-contraction spectrum
• Uses the entire contraction-velocity spectrum
• Manipulates all acute training variables (sets, repetitions, intensity, rest intervals, frequency, and duration)

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3
Q

Neuromuscular Efficiency

A

The ability of the Human Movement System (neuromuscular system) to allow agonists, antagonists, synergists, and stabilizers to work synergistically to produce and reduce forces, and dynamically stabilize the entire Human Movement System (HMS)

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4
Q

Stabilization Strength

A

ability of stabilizing muscles to provide dynamic joint stabilization and postural equilibrium during functional activities

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5
Q

Force-Couple

A

muscles working together to produce movement around a joint (agonists, synergists, antagonists)

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6
Q

Integrated Sports Performance Program

A

flexibility, metabolic energy system, core, balance, plyometric, speed/agility/quickness, resistance, and sport-specific training

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7
Q

Exercise Selection Criteria

A

• Safe
• Challenging
• Progressive
• Systematic (integrated functional continuum)
• Proprioceptively enriched
• Activity specific

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8
Q

Exercise Selection Variables

A
  • plane of motion
  • body position
  • base of support
  • lower extremity symmetry
  • upper extremity symmetry
  • external resistance
  • balance modality
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9
Q

Exercise Progression Continuum

A

• Slow to fast
• Known to unknown
• Stable > controlled > dynamic functional movement
• Low force to high force
• Correct execution to increased intensity

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10
Q

The OPT Model, Stabilization Level: Phase 1: Stabilization Endurance

A

increase stabilization strength, develop optimal nervous-muscular system communication; proprioceptive progressions; correct muscle imbalances; increase flexibility, joint and postural stabilization

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11
Q

The OPT Model, Strength Level: Phase 2: Strength Endurance

A

continue enhancing stabilization strength and endurance while increasing prime mover strength

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12
Q

The OPT Model Strength Level: Phase 3: Hypertrophy

A

Maximize muscle growth

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13
Q

The OPT Model Strength Level: Phase 4: Maximal Strength

A

Maximize prime mover strength

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14
Q

The OPT model, Power Level: Phase 5: Power

A

enhance prime mover strength while improving rate of force production

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15
Q

The OPT Model, Power Level: Phase 6: Maximal Level

A

produce maximal acceleration and rate of force production; reserved for high-level athletes

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16
Q

Functional strength

A

The ability of the neuromuscular system to contract eccentrically, isometrically, and concentrically in all three planes of motion.

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17
Q

Stretch-shortening cycle

A

An active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle.

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18
Q

Length-tension relationship

A

The resting length of a muscle and the tension the muscle can produce at this resting length.

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19
Q

Altered reciprocal inhibition

A

Muscle tightness that causes decreased neural drive to its functional antagonist.

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20
Q

Synergistic dominance

A

Compensation by synergists for a weak or inhibited prime mover in an attempt to maintain force production and functional movement patterns.

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21
Q

Flexibility

A

The ability of the Human Movement System to have optimal ROM as well as neuromuscular control throughout that ROM in order to prevent injury and enhance functional efficiency.

22
Q

Rate coding

A

Muscular force can be amplified by increasing the rate of incoming impulses from the motor neuron after all prospective motor units have been activated.

23
Q

Rate of force production

A

How quickly a muscle can generate force.

24
Q

Plane of Motion

A

• Sagittal
• Frontal
• Transverse
• Combination

25
Q

Body Position

A

• Supine
• Prone
• Side-lying
• Sitting
• Kneeling
• Half-kneeling
• Double-leg standing
• Staggered stance standing
• Single-leg standing

26
Q

Base of Support

A

• Bench
• Stability ball
• Balance modality
• Other

27
Q

Lower Extremity Symmetry

A

• 2 legs, stable
• Staggered stance, stable
• 1 leg, stable
• 2-leg, unstable
• Staggered stance, unstable
• 1-leg, unstable

28
Q

Upper Extremity Symmetry

A

• 2 arms
• Alternate arms
• 1 arm
• 1 arm with rotation

29
Q

External Resistance

A

• Barbell
• Dumbbell
• Cable machines
• Tubing
• Medicine balls
• Power balls
• Other

30
Q

Balance Modality

A

• Floor
• Foam pad
• Balance disc
• Wobble board
• Sand

31
Q

Super-set

A

Performing two exercises back-to-back without rest.

32
Q

What is the ability of the neuromuscular system to contract eccentrically, isometrically, and concentrically in all three planes of motion?

A

Functional Strength

33
Q

What type of exercise environment is necessary to achieve the desired adaptations from balance training?

A

Proprioceptively enriched

34
Q

Which of the following is a dynamic, controlling quality and describes the alignment of each segment of the HMS?

A

Posture

35
Q

What is the ability of the stabilizing muscles to provide dynamic joint stabilization and postural equilibrium during functional activities?

A

Stabilization strength

36
Q

Which integrated training variable has options such as 2-arms, alternate-arms, or one-arm with rotation?

A

Upper extremity symmetry

37
Q

Which of the following utilizes multiplanar, multidimensional movement across the entire contraction-velocity spectrum?

A

Functional continuum

38
Q

Which of the following is a dynamic, controlling quality and describes the alignment of each segment of the HMS?

A

Posture

39
Q

Improving speed, change of direction, and reaction time are possible through which type of training?

A

SAQ

40
Q

What is the ability of the central nervous system to allow agonists, antagonists, synergists, stabilizers, and neutralizers to work interdependently?

A

Neuromuscular efficiency

41
Q

Which phase of the OPT model is designed to enhance stabilization strength and endurance while increasing prime mover strength?

A

Phase 2: Strength Endurance

42
Q

Which phase of the OPT model is designed to enhance stabilization strength and endurance while increasing prime mover strength?

A

Phase 2: Strength Endurance

43
Q

A bench or stability ball is an example of which integrated training variable?

A

Base of support

44
Q

Which OPT level of training prepares the athlete to engage in more demanding exercise by correcting muscular imbalances?

A

Stabilization

45
Q

Plane of motion is a component of which of the following?

A

Integrated training variables

46
Q

Which integrated training variable has options such as 2-arms, alternate-arms, or one-arm with rotation?

A

Upper extremity symmetry

47
Q

Flexibility training, core training, and plyometric training are components of what?

A

Integrated sports performance

48
Q

Improved intra- and inter-muscular efficiency yields less inhibition from muscles performing which function?

A

Antagonist muscle action

49
Q

Plane of motion is a component of which of the following?

A

Integrated training variables

50
Q

Which component of a fitness program is possibly the most misunderstood and underrated?

A

Metabolic training

NASM Performance Enhancement Specialization (PES) Certification Exam Prep (17 decks)

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