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NASM CPT > Chapter 1: The Scientific Rationale for integrated Training and Chapter 13: Resistance Training Concepts > Flashcards

Chapter 1: The Scientific Rationale for integrated Training and Chapter 13: Resistance Training Concepts Flashcards

Chapter 1 1. Knowing the OPT Model 2. Demonstrating understanding of integrated exercise programs Chapter 13 1. Describe the stages of general adaptation syndrome 2. Define and describe the principle of adaptation and specificity 3. Define stability, muscular endurance, muscular hypertrophy, strength, and power 4.List and define the various stages of strength and training system

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1
Q

What are the 7 most Chronic Diseases ?

A 
cardiovascular disease
respiratory disease
hypertension
stroke
diabetes
obesity
high cholesterol
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2
Q

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

A

longer life expectancy
rise in obesity
rise in diabetes
rise in chronic disease

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3
Q

How can most chronic diseases be managed ?

A

healthy living, treatment, early detection

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4
Q

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

A

overweight

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5
Q

To which chronic diseases is excessive body weight linked ?

A 
cardiovascular disease
Type 2 diabetes
high cholesterol
osteoarthritis
some types of cancer
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6
Q

Alteration of muscle length surrounding joint

A

Muscular imbalance

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7
Q

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

A

Low back pain
neck and shoulder pain
knee pain injuries

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8
Q

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

A

enhanced neuromuscular stabilization

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9
Q

A systematic, integrated, and functional training program that simultaneously improves bio-motor abilities and builds high level of functional strength, neuromuscular efficiency and dynamic flexibility

A

The OPT model

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10
Q

What are components of integrated training ?

A 
flexibility
cardiorespiratory
core
balance
reactive plyometrics
speed
agility
quickness (SAQ)
resistance training
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11
Q

Which OPT level increases muscular endurance and neuromuscular efficiency ?

A

stabilization

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12
Q

What are some stabilization strategies ?

A

low loads
high repetition
proprioceptively based

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13
Q

The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement

A

Proprioception

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14
Q

What are 3 phases of Strength level ?

A

Phase 2: Strength Endurance
Phase 3: Hypertrophy
Phase 4: Maximum Strength

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15
Q

How can most chronic diseases be managed ?

A

early detection
treatment
healthy living

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16
Q

What are 3 goals of Phase 5 of OPT Model

A

Enhanced neuromuscular efficiency
increase prime mover
increase rate of force production

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17
Q

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

A

Peripheral heart action system

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18
Q

What are 3 things has research demonstrated regarding circuit training ?

A

Just as beneficial as traditional cardiorespiratory training
Produces greater levels of EPOC
produces near identical caloric expenditure when compared with walking at a fast pace

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19
Q

What type of resistance system does Power training use ?

A

Super sets
Maximal strength exercise
High velocity power exercise

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20
Q

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

A

Strength

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21
Q

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

A

Muscular Endurance

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22
Q

What are 4 characteristics of stabilization exercise ?

A

High repetitions
Low to moderate volume
Low to moderate intensity
Postural position that challenges stability

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23
Q

The ability to provide support to maintain correct posture during movements

A

Stabilization

24
Q

What are 3 performance adaptive benefits from resistance training ?

A

increase neuromuscular control
increase power
increase endurance

25
Q

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

A

Neuromuscular specificity

26
Q

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

A

Obesity

27
Q

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

A

Phase 2: Strength Endurance

28
Q

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

A

Supersets of strength

stabilization exercise

29
Q

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

A

Hypertrophy

30
Q

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

A

Maximal Strength

31
Q

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

A

Exhaustion

32
Q

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

A

2/3

33
Q

Roughly what percentage of adults are affected by lower back pain ?

A

80%

34
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

Lower back pain

35
Q

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

A

ACL injury

36
Q

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

A

Non-contact injuries

37
Q

What is the average for most ACL injuries ?

A

Between 15 to 25 years old

38
Q

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

A

120 billion

39
Q

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

A

Power

40
Q

What are the three adaptive/ level of optimum performance model ?

A

Stabilization
Strength
Power

41
Q

When pain or discomfort occurs in muscle 24-27 hours after exercise

A

Delayed onset muscle soreness (DOMS)

42
Q

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

A

SAID principle or Principle of specificity

43
Q

For what does the acronym SAID stand ?

A

Specific adaption to imposed demand

44
Q

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

A

Mechanical specificity

45
Q

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

A

Metabolic specificity

46
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

47
Q

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

A

Vertical loading

48
Q

The resistance training that involves breaking the body part to be trained on separate days

A

Split-routine 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

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

A

Super set system

51
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

52
Q

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

A

Multiple set system

53
Q

Training system that involves performing one set of each exercise

A

Single set system

54
Q

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

A

Force or Velocity (Force x Velocity = Power)

55
Q

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

A

Hypertrophy training

56
Q

What are 3 stages of General Adaptation Syndrome ?

A

Alarm reaction
resistance development
Exhaustion

NASM CPT (7 decks)

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