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NASM Essentials of Personal Fitness Training > Chapter 1 - The Scientific Rationale for Integrated Training > Flashcards

Chapter 1 - The Scientific Rationale for Integrated Training Flashcards

1
Q

Increased demand for CPT’s

A

Due to:

  • a rise of chronic disease
  • Reliance on CPT’s
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2
Q

Chronic Diseases EXS

A

Asthma, cancer, diabetes, heart disease, overweight, obesity

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3
Q

Chronic Disease

A

An incurable illness or health condition that persists for a year or more, resulting in functional limitations and the need for ongoing medical care

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4
Q

Human Movement Science

A

Functional anatomy, functional biomechanics, and motor behavior

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5
Q

Functional Anatomy

A

The study of anatomy in relation to function

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6
Q

Biomechanics

A

the study of the mechanical laws relating to movement or structure

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7
Q

Motor Behavior

A

the study of how motor skills are learned, controlled and developed to assist people as they practice and experience physical activity

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8
Q

Muscle Imbalance

A

Alteration of muscle length surrounding a joint

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9
Q

Obesity

A

The condition of being considerably overweight
-Refers to a person with a BMI or 30 or greater or who is at least 30 pounds over the recommended weight for their height

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10
Q

Overweight

A

Refers to a person with a BMI of 25-29.9, or who is between 25-30 pounds over the recommended weight for their gola

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11
Q

BMI

A

Body Mass Index

-A height to weight ratio used as an indicator of obesity and underweight

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12
Q

Desirable BMI

A

18.5-24.9

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13
Q

Blood Lipids

A

AKA cholesterol and triglycerides

-Carried in the bloodstream by protein molecules HDL’s and LDL’s

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14
Q

HDL

A

High Density Lipoprotein (Good Cholesterol)

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15
Q

LDL

A

Low Density Lipoprotein (Bad Cholesterol)

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16
Q

Healthy Cholesterol Level

A

Less than 200 mg/dL

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17
Q

High-Risk Cholesterol Level

A

Greater than 240 mg/dL

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18
Q

Diabetes Mellitus

A

Chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins

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19
Q

Type 1 Diabetes

A

Juvenile, result of pancreas not producing enough insulin leading to blood sugar not optimally being delivered to cells leading to hyperglycemia

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20
Q

Hyperglycemia

A

High Blood Sugar

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21
Q

Type 2 Diabetese

A

Associated with obesity
-Patients typically produce enough insulin but cells are resistance and do not allow insulin to bring adequate amount of glucose into the cell

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22
Q

Glucose

A

Blood sugar

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23
Q

Lack of Physical Activity

A

A significant contributor to the risk factors of chronic disease

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24
Q

Muscular Dysfunction

A

Largely attributable to physical inactivity

  • Low-back pain
  • Knee injuries
  • Musculoskeletal Injuries
  • Unnatural Posture
25
Q

Less Conditioned Musculoskeletal System=

A

Higher risk of injury

26
Q

Overtraining

A

Too high of initial training intensity

-Likely to lead to injury

27
Q

Deconditioned

A

A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability

28
Q

Multiplanar Movements

A

Movements in all directions

29
Q

Full Muscle Action Spectrum

A

Concentric acceleration, eccentric deceleration, and isometric stabilization

30
Q

Proprioception

A

The cumulative sensory input to the CNS from all mechanoreceptors that sense body position and limb movements

31
Q

Proprioceptively Enriched Environment

A

An unstable (yet controllable) physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms

32
Q

Proprioceptively Enriched Environment EXS

A

Stability ball chest press, single leg squat

33
Q

Integrated Training

A

A concept that incorporates all forms of training in an integrated fashion as part of a progressive system

34
Q

OPT Model

A

Optimum Performance Training

  • A process of programming that systematically progresses any client to any goal
  • Based on the scientific rationale of human movement science
35
Q

Phases of Training

A

Smaller divisions of training progressions that fall withing the three building blocks of training
-Stabilization, Strength, Power

36
Q

Stabilization Level

A

Phase 1: Stabilization Endurance Training

37
Q

Main Focus of Stabilization Level

A

Increase muscular endurance while developing neuromuscular efficiency

38
Q

Muscular Endurance

A

A muscle’s ability to contract for an extended period

39
Q

Neuromuscular Efficiency

A

(Coordination) The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion

40
Q

Stabilization Level Progression

A

Comes from introducing a greater challenge to balance and stabilization rather than increasing the load

41
Q

Stabilization Level Goals

A
  • Improve muscular endurance and neuromuscular efficiency
  • Enhance joint stability and control of posture
  • Increase flexibility
42
Q

Stabilization Level Training Strategies

A
  • Proprioceptively enriched environments

- Low levels, high repetition

43
Q

Strength Level

A

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

44
Q

Main Focus of Strength Level

A

Maintain stabilization endurance while increasing prime mover strength

45
Q

Strength Endurance Training Goals

A
  • Improve stabilization endurance and increase prime mover strength
  • Improve overall work capacity
  • Enhance joint stabilization
  • Increase lean body mass
46
Q

Strength Endurance Training Training Strategies

A
  • Moderate loads and repetitions (8-12)
  • Superset one traditional strength exercise and one stabilization exercise per body part in the resistance training portion of the program
47
Q

Hypertrophy

A

Increasing muscle size

48
Q

Hypertrophy Training Training Goals

A

Achieve optimal levels of muscular hypertrophy

49
Q

Hypertrophy Training Training Strategies

A

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

50
Q

Maximal Strength Training

A

Optional depending on client’s goals

51
Q

Maximal Strength Training Goals

A
  • Increase motor unit recruitment
  • Increase frequency of motor unit recruitment
  • Improve peak force
52
Q

Maximum Strength Training Training Strategies

A

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

53
Q

Power Level

A

Phase 5: Power Training

54
Q

Power Level Main Focus

A

Emphasizes the development of speed and power

55
Q

Power Training Goals

A
  • Enhance neuromuscular efficiency
  • Enhance prime mover strength
  • Increase rate of force production
56
Q

Rate of Force Production

A

Ability of muscles to exert maximal force output in a minimal amount of time

57
Q

Power Training Training Strategies

A
  • Superset one strength and one power exercise

- Perform all power exercises as fast as can be controlled

58
Q

Stability

A

The ability of the body to maintain postural equilibrium and support joints during movement

59
Q

Optimal Strength

A

The ideal level of strength that an individual needs to perform functional activities

NASM Essentials of Personal Fitness Training (24 decks)

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