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Nasm OPT ( basic) > Chapt 14 > Flashcards

Chapt 14 Flashcards

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NASM ® CPT flashcards
1
Q

Creating a purposeful system of plan to achieve a specific goal?

A

Program Design

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2
Q

Acute Variables

A

Specify how each exercise is performed

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3
Q

Foundation of program design?

A

Acute Variables

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4
Q

Principle of specificity

A

Body will specifically adapt to the demands places on it

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5
Q

How many acute variables of training is it ?

A

9

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6
Q

Reps, sets, intensity, rep tempo and training volume is examples of that?

A

Acute Variables

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7
Q

Rest intervals, training frequency, training duration and exercise selections are examples of what ?

A

Acute variables

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8
Q

Repetition - Main Definition

A

Is one complete movement of a particular exercise

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9
Q

What muscle actions does repetitions involve?

A
  1. Concentric
  2. Isometric
  3. Eccentric
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10
Q

Acute variables are independent of each other ? True or False

A

True

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11
Q

The more intense the exercise or heavier the load, the fewer the # of reps that can be performed ? True or False

A

True

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12
Q

Set - Main Definition

A

Is a group of consecutive reps

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13
Q

Acute Variables do not determine the # of sets an individual performs?

A

False - it does

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14
Q

Training Intensity - Main Definition

A

client level of effort compared with their max effort, is a %.

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15
Q

This training phase will determine the # of sets and repetitions for an exercise?

A

Training intensity

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16
Q

What type of environment can also increase training intensity because it requires greater motor requirement?

A

Unstable environment

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17
Q

Repetition Tempo - Main Definition

A

The speed w/which each repetition is performed.

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18
Q

Repetition tempo is needed to achieve?

A

Endurance, hypertrophy, strength and power

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19
Q

Muscle endurance & stabilization is best developed with what kind of tempo?

A

Slow tempo 4/2/1

20
Q

Hypertrophy is best developed with what kind of tempo?

A

Moderate 2/0/2

21
Q

Max strength is best developed with what kind of tempo?

A

Fast & explosive

22
Q

Power is best developed with what kind of tempo?

A

Fast & explosive

23
Q

Rest Interval - Main Definition

A

time taken to rest b/w sets.

24
Q

Exercises do not require energy , true or false

A

False

25
Q

The type of energy used depends on what?

A
  1. The training phase
  2. Intensity
  3. exercise mode
  4. goal
26
Q

Adenosine Triphosphate (ATP) and Phosphocreatine (PC) can be reduced by what kind of training?

A
  1. Dynamic resistance training

2. Isometric training

27
Q

Adenosine Triphosphate (ATP)

A

Energy storage & transfer unit w/in the cells of the body.

28
Q

Rest Intervals to gain ATP & PC?

A
  1. 20sec to 30sec - 50%
  2. 40sec - 75%
  3. 60 sec - 85 to 90%
  4. 3 min 100%
29
Q

Inadequate rest intervals can cause?

A
  1. decrease performance
  2. altered movement patterns
  3. even injury
30
Q

Training Volume - Main Definition

A

total amt of physical training performed w/in a specific period of time.

31
Q

High volume of high intensity exercises cannot be what?

A

safely perform for extended periods of time

32
Q

High volume training produces?

A

cellular (hypertrophy, fat loss) adaptations

33
Q

High intensity w/low training volumes produces ?

A

greater (max strength, power) adaptations

34
Q

High Volume (Low / moderate Intensity) does what?

A
  1. increase muscle cross-sectional area
  2. improved blood lipid serum profile (improve cholesterol and triglycerides)
  3. increase metabolic rate
35
Q

Low Volume (High Intensity) does what?

A
  1. Increase rate of force production
  2. Increase motor unit recruitment
  3. Increase motor unit synchronization
36
Q

Training Frequency - Main Definition

A

of training sessions performed during a specific period (usually 1 week).

37
Q

Training Duration - Main Definition

A

The time frame of a workout or length of time spent in one phase of training.

38
Q

Training Durations can be ?

A
  1. the workout time from start to finish

2. length of time spent in one phase of training usually 4 weeks.

39
Q

Training program should be how many min?

A

60 to 90 min

40
Q

Usually takes how many weeks for the body to adapt to a given stimulus?

A

4 weeks

41
Q

Exercise Selection - Main Definition

A

The process of choosing exercises for program design that allow for the optimal achievement of the desired adaptation.

42
Q

Single Joint Exercises

A

Exercises focus on isolating one major muscle group or joint. Ex. bicep curls, tricep pushdown and calf raises.

43
Q

Multi-Joint Exercises

A

Exercises use the involvement of 2 or 3 joints. Ex. squats, lunges, step ups, chest press and rows.

44
Q

Total Body Exercises

A

include multiple joint movements. ex. step up balance overhead press.

45
Q

Total Body, multi-joint or single joint, controlled unstable

A

Exercise Selection Continuum for Endurance /Stabilization

46
Q

Total Body, multi-joint or single joint

A

Exercise Selection Continuum for Strength

47
Q

Total body, multi-joint (explosive)

A

Exercise Selection Continuum for Power

Nasm OPT ( basic) (2 decks)

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