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NASM > Chapter 1-3 > Flashcards

Chapter 1-3 Flashcards

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1
Q

Purpose of OPT Model

A

To help a client progress their physiology, physicality and performance.

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2
Q

Phases of OPT Model

A

Stage 1: Stabilization Endurance (Stabilization)
Stage 2: Strength Endurance
Stage 3: Hypertrophy
Stage 4: Maximal Strength

Stage 2-4 is Strength

Stage 5: Power

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3
Q

Physiologic Benefits

A
  • Improves cardiorespiratory efficiency
  • Enhances beneficial endocrine and serum lipid adaptations
  • Increases metabolic efficiency
  • Increases bone density
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4
Q

What is serum lipid?

A

Cholesterol

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5
Q

Physical Benefits

A
  • Decreases body fat
  • Increases lean body mass
  • Increases tissue tensile strength
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6
Q

What do tissue tensile strength involve?

A

Tendons, Ligaments, Muscles

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7
Q

Performance Benefits

A
  • Strength
  • Power
  • Endurance
  • Flexibility
  • Speed
  • Agility
  • Balance
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8
Q

Stabilization Level

A

First level of training that emphasizes on muscle endurance and stability while developing neuromuscular efficiency.

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9
Q

Neuromuscular Efficiency

A

Coordination (To efficiently make all muscles work together in all planes of motion)

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10
Q

Muscular Endurance

A

Muscle’s ability to contract for an extended period of time

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11
Q

What is key when obtaining optimal stabilization and neuromuscular efficiency ?

A

Good posture

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12
Q

What must be down before strength and power

A

Stabilization training

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13
Q

Goals of stabilization training

A
  • Improve muscular endurance
  • Enhance joint stability
  • Increase flexibility
  • Enhance control of posture
  • Improve neuromuscular efficiency (balance, stabilization and muscular coordination)
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14
Q

Training strategies for stabilization training

A
  • Training in unstable, yet controllable environments (proprioceptively enriched)
  • Low loads and high repetitions
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15
Q

Phase 2 of OPT Model

A

Strength Endurance Training

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16
Q

Goals for phase 2

A
  • Improve stabilization endurance and increase prime mover strength
  • Improve overall work capacity
  • Enhance joint stabilization
  • Increase lean body mass
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17
Q

Training strategies for phase 2

A
  • Moderate loads and repetitions
  • Superset: One traditional strength exercise and one stabilization exercise per body part in resistance training portion of program
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18
Q

Phase 3

A

Hypertrophy Training

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19
Q

Goal of Phase 3

A

To achieve optimal levels of muscular hypertrophy (increase muscle size)

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20
Q

Training strategy for phase 3

A

High volume, moderate to high loads or low repetitions (6-12)

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21
Q

Strength Level

A

To maintain stabilization endurance while increasing prime mover strength

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22
Q

To whom does the strength level benefit

A

People who are hypertrophy (increasing muscle size) or maximal strength (lifting heavy loads)

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23
Q

What is achieved by performing two exercises in a superset sequence

A

Maintaining stabilization endurance and increasing prime mover strength

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24
Q

What is a superset?

A

A set of two exercises that are back to back without rest

25
Q

What is an example of a traditional strength exercise

A

Bench press

26
Q

The traditional strength exercise is typically…

A

The first exercise

27
Q

An example of a stabilization exercise is…

A

A stability ball push up

28
Q

Chest Supersets:

A

Strength: Barbell bench press
Stability: Stability ball push-up

29
Q

Back Supersets:

A

Strength: Seated cable row
Stability: Seated dumbbell row

30
Q

Shoulder Superset:

A

Strength: Shoulder press machine
Stability: Single leg dumbbell press

31
Q

Leg Supersets:

A

Strength: Leg Press
Stability: Single leg squat

32
Q

What is the purpose of a superset during first exercise?

A

To promote mover strength

33
Q

What is the purpose of second exercise?

A

To promote postural stabilization and dynamic joint stabilization

34
Q

Phase 4

A

Maximal strength training

35
Q

Goals of Maximal strength training

A

To improve peak force and increase motor unit recruitment as well as frequency.

36
Q

Training strategies for maximal strength training

A

High loads, low repetitions (1-5), longer rest periods

37
Q

Power level

A

Development of speed

38
Q

What does the power level involve?

A

The execution of a traditional strength exercise (with heavy load) superset with a power exercise (with a light load performed as fast as possible)

39
Q

The goals of power level

A

To enhance prime mover strength and neuromuscular efficiency.

40
Q

Training strategies for power level

A

Superset: One strength and one power exercise per body part in resistance training portion of program

41
Q

What does the OPT Model include

A
  • Fitness Assessments
  • Flexibility Training
  • Cardiorespiratory Training
  • Core Training
  • Balance Training
  • Plyometric (Reactive Training)
  • Speed, agility, and quickness training,
  • Resistance Training
  • Program Design
  • Exercise Modalities
42
Q

What is human movement?

A

Functional integration of nervous, skeletal, and muscular systems.

43
Q

What has to be linked (chain) to produce motion?

A

Nerves, Muscles and Joints

44
Q

The Nervous System is responsible for what?

A

Recruitment of muscles, learned patterns of movement, and the functioning of every organ in human body

45
Q

What is proprioception

A

Body’s ability to sense relative position of adjacent parts of body.

46
Q

Training the body’s proprioception will do what?

A

Improve balance, coordination, posture as well as enabling the body to unconsciously adapt to surroundings.

47
Q

Why is it crucial to train the nervous system?

A

To ensure proper movement patterns are being developed to enhance performance and prevent injury.

48
Q

Purpose of CNS

A

To coordinate activity to all parts of the body

49
Q

Purpose of PNS

A

Connect the CNS to rest of the body and external environment

50
Q

What does the PNS consist of?

A
  • 12 Cranial Nerves
  • 31 Pairs of spinal nerves
  • Sensory receptors
51
Q

What is the purpose of the PNS nerves?

A

Provides connection to the NS to activate different effector sites

52
Q

What are the subdivisions of PNS?

A

Somatic (SNS) and Autonomic Nervous Systems

53
Q

What does the SNS involve?

A

Voluntary control of movement

54
Q

What are Mechanoreceptors?

A

Sensory receptors that are responsible for sensing distortion in body tissues.

55
Q

Mechanoreceptors are located where?

A

Muscles, ligaments, tendons and muscle spindles

56
Q

Muscle Spindles

A

Receptors that are sensitive to change in length of muscle

57
Q

Stretch flex mechanism

A

Response by body to a stretch stimulus in a muscle

58
Q

Golgi Tendon Organ

A

Specialized sensory receptors where skeletal muscle fibers insert in tendons of skeletal muscle

59
Q

Joint receptors

A

Located in or around joint capsule

NASM (11 decks)

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