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NASM: Chapter 1 & 13 > Chapter 13 & 1 > Flashcards

Chapter 13 & 1 Flashcards

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1
Q

What are the 7 most common chronic diseases?

A

Cardiovascular disease; hypertension; high cholesterol; stroke; respiratory disease; obesity; diabetes

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2
Q

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

A

A rise in obesity, diabetes and other chronic diseases, and longer life expectancies

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3
Q

How can most chronic diseases be managed?

A

Early detection, treatment, and healthy living

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4
Q

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

A

Obesity

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5
Q

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

A

Overweight

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6
Q

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

A

2/3

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7
Q

To which chronic diseases is excessive body weight linked?

A

Cardiovascular disease, type II diabetes, high cholesterol, osteoarthritis, some types of cancer

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8
Q

Alteration of muscle length surrounding a joint

A

Muscle imbalance

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9
Q

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

A

Low back pain, knee injuries, and shoulder & neck pain

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10
Q

Roughly what percentage of adults are affected by low-back pain?

A

80%

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11
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

Low-back pain

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12
Q

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

A

ACL injuries

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13
Q

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

A

Non-contact injuries

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14
Q

What is the average age for most ACL injuries?

A

15 - 25 years old

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15
Q

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

A

Enhancing neuromuscular stabilization

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16
Q

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

A

$120 billion

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17
Q

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

A

Power

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18
Q

What are the three adaptations/levels of the Optimum Performance Training Model?

A

Stabilization, Strength, Power

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19
Q

A systematic, integrated, and functional training program that simultaneously improves biomotor abilities and builds high levels of functional strength, neuromuscular efficiency, and dynamic flexibility

A

The OPT model

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20
Q

What are the 9 components of integrated training?

A

Flexibility, cardiorespiratory, core, balance, reactive (plyometric), speed, agility, and quickness (SAQ), and resistance training

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21
Q

Which OPT level increases muscular endurance and neuromuscular efficiency?

A

Stabilization

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22
Q

How are some stabilization training strategized?

A

proprioceptively based (increases in challenge) challenging balance and stabilization systems more), low loads, high repetitions

23
Q

What are the 3 phases of the Strength level?

A

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

24
Q

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

A

Phase 2: Strength Endurance

25
Q

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

A

Supersets of strength and stabilization exercises

26
Q

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

A

Hypertrophy

27
Q

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

A

Maximum strength

28
Q

What are the 3 stages in the General Adaptation Syndrome?

A

Alarm reaction, resistance development, exhaustion

29
Q

When pain or discomfort occurs in the muscles 24-72 hours after exercise

A

Delayed onset muscle soreness (DOMS)

30
Q

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

A

Exhaustion

31
Q

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

A

(SAID) Principle or Principle of Specificity

32
Q

For what does the acronym SAID stand?

A

Specific adaptation to imposed demands

33
Q

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

A

Mechanical specificity

34
Q

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

A

Metabolic specificity

35
Q

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

A

Neuromuscular specificity

36
Q

What are 3 performance adaptive benefits from resistance training?

A

Increased neuromuscular control, increased power, increased endurance

37
Q

The ability to provide support to maintain correct posture during all movements

A

Stabilization

38
Q

What are 4 characteristics of stabilization exercises?

A

High repetitions, low to moderate volume, low to moderate intensity, postural position that challenges stability

39
Q

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

A

Muscular endurance

40
Q

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

A

Hypertrophy training

41
Q

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

A

Strength

42
Q

Ability of the neuromuscular system to produce the greatest force in the shortest time

A

Power

43
Q

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

A

Force or velocity (force x velocity = power)

44
Q

What type of resistance system does power training use?

A

Superset a maximal strength exercise with a high velocity power exercise

45
Q

Training system that involves performing one set of each exercise

A

Single-set system

46
Q

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

A

Multiple-set system

47
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

48
Q

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

A

Superset 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

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

A

Peripheral heart action system

51
Q

The resistance training system that involves breaking the body up into parts to be trained on separate days

A

Split-routine system

52
Q

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

A

Vertical loading

53
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

54
Q

What are 3 goals of Phase 5 of the OPT Model?

A

Enhanced neuromuscular efficiency; enhanced prime mover strength; increased rate of force production

NASM: Chapter 1 & 13 (3 decks)

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