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NASM > Chapter 13 > Flashcards

Chapter 13 Flashcards

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1
Q

General adaptation syndrome

A

(GAS) A term used to describe how the body responds and adapts to stress

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2
Q

The 3 stages of of response to stress, per Hans Selye

A
  1. Alarm reaction
  2. Resistance Development
  3. Exhaustion
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3
Q

Alarm reaction

A

This reaction is the initial reaction to a stressor

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4
Q

Delayed-onset muscle soreness

A

Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity

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5
Q

Resistance Development

A

The body increases its functional capacity to adapt to the stressor

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6
Q

Exhaustion

A

Prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system

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7
Q

Periodization

A

Division of a training program into smaller, progressive stages

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8
Q

Principle of specificity OR specific adaptation to imposed demands (SAID principle)

A

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

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9
Q

Mechanical specificity

A

Refers to the weight and movements placed on the body

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10
Q

Neuromuscular specificity

A

Refers to the speed of contraction and exercise selection

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11
Q

Metabolic specificity

A

Refers to the energy demand placed on the body

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12
Q

Examples of the concept of specificity

A
  1. Mechanically - standing cable rows vs. seated machine rows
  2. Neuromuscular - a single leg dumbbell shoulder press vs. a seated machine shoulder press
  3. Metabolically - resistance training exercises in a circuit fashion w/ no rests in between sets
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13
Q

The benefits of “adaptive programs”

A
  1. Physiologic
    - Improved cardiovascular efficiency
    - Beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
    - Increased bone density
    - Increased metabolic efficiency (metabolism)
  2. Physical
    - Increased tissue (muscles, tendons, ligaments) tensile strength
    - Increased cross-sectional area of muscle fibers
    - Decreased body fat
  3. Performance
    - Increased neuromuscular control (coordination)
    - Increased endurance
    - Increased strength
    - Increased powers
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14
Q

Muscular endurance

A

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

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15
Q

Muscular hypertrophy

A

Enlargement of skeletal muscle fibers in response to overcoming force from high volume of tension

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16
Q

Strength

A

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

17
Q

Power

A

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

18
Q

Resistance Training Systems

A
  1. Single-set
  2. Multiple-set
  3. Pyramid
  4. Superset
  5. Drop-sets
  6. Circuit training
  7. Peripheral heart action
  8. Split-routine
  9. Vertical loading
  10. Horizontal loading
19
Q

Single-set

A

Beginners; Performing one set of each exercise

20
Q

Multiple-set

A

Beginner & advanced; Performing a multiple number of sets for each exercise

21
Q

Pyramid

A

Increasing (or decreasing) weight with each set; 10-12 reps with light load & then increases the resistance for each following set in a 4-6 set

22
Q

Superset

A

Performing two exercises in rapid succession with minimal rest; 8-12 repetitions w/ no rest in between

Ex) VARIATION 1: Target muscle group; Perform bench press exercise immediately followed by push-ups to fatigues the chest musculature (can be tri-set, or a giant set etc)
VARIATION 2: Antagonist muscle group; Perform 2 exercises back to back

23
Q

Drop-sets

A

Performing a set to failure, then removing a small percentage of the load and continuing with the set; popular among bodybuilders - advanced form of resistance training

24
Q

Circuit training

A

Performing a series of exercises, one after the other, with minimal rest; great for individuals with limited time

25
Q

Peripheral heart action

A

A variation of circuit training that uses different exercises (upper & lower body) for each set through the circuit

26
Q

Split-routine

A

A routine that trains different body parts on separate days

27
Q

Vertical loading

A

Alternating body parts trained from set to set, starting from the upper extremity and moving to the lower extremity

28
Q

Horizontal loading

A

Performing all sets of an exercise (or body part) before moving on to the next exercise (or body part)

29
Q

Peripheral Heart Action: Stabilization work out

A
  1. Ball dumbbell chest press
  2. Ball squat
  3. Single-leg cable row
  4. Step-up to balance
  5. Single-leg dumbbell shoulder press
30
Q

Peripheral Heart Action: Strength work out

A
  1. Bench press
  2. Barbell squat
  3. Seated row
  4. Romanian deadlift
  5. Seated dumbbell shoulder press
31
Q

Peripheral Heart Action: Power work out

A
  1. Medicine ball chest pass
  2. Squat jump
  3. Soccer throw
  4. Power step-up
  5. Front medicine ball oblique throw
32
Q

Resistance Training: Stabilization Exercises

A
  1. Ball Squat, Curl to Press: Total Body
  2. Multiplanar Step-up Balance, Curl, to Overhead Press: Total Body
  3. Ball Dumbbell Chest Press: Chest Exercise
  4. Push-up: Chest Exercise
  5. Standing Cable Row: Back Exercise
  6. Ball Dumbbell Row: Back Exercise
  7. Single-Leg Dumbbell Scaption: Shoulder Exercise
  8. Seated Stability Ball Military Press: Shoulder Exercise
  9. Single-leg Dumbbell Curl: Biceps Exercise
  10. Single-leg Barbell Curl: Biceps Exercise
  11. Supine Ball Dumbbell Exercises: Triceps Exercise
  12. Prone Ball Dumbbell Triceps Extensions: Triceps Exercise
  13. Ball Squat: Leg Exercise
  14. Multiplanar Step-up to Balance: Leg Exercise
33
Q

Resistance Training: Strength Exercises

A
  1. Lunge to Two-Arm Dumbbell Press: Total Body
  2. Squat, Curl, to Two-Arm Press: Total Body
  3. Squat, Curl, to Two-Arm Press: Total Body
  4. Flat Dumbbell Chest Press: Chest Exercise
  5. Barbell Bench Press: Chest Exercise
  6. Seated Cable Row: Back Exercise
  7. Seated Lat Pulldown: Back Exercise
  8. Seated Dumbbell Shoulder Press: Shoulder Exercise
  9. Seated Shoulder Press Machine: Shoulder Exercise
  10. Seated Two-Arm Dumbbell Biceps Curl: Biceps Exercise
  11. Biceps Curl Machine: Biceps Exercise
  12. Cable Pushdown: Triceps Exercise
  13. Supine Bench Barbell Triceps Extension: Triceps Exercise
  14. Leg Press (Hip Sled): Leg Exercises
  15. Barbell Squat: Leg Exercises
34
Q

Resistance Training: Power Exercises

A
  1. Two-Arm Push Press: Total Body
  2. Barbell Clean: Total Body
  3. Two-Arm Medicine Ball Chest Press: Chest Exercise
  4. Rotation Chest Pass: Chest Exercise
  5. Medicine Ball Pullover Throw: Back Exercise
  6. Soccer Throw: Back Exercise
  7. Front Medicine Ball Oblique Throw: Shoulder Exercise
  8. Overhead Medicine Ball Throw: Shoulder Exercise
  9. Squat Jump: Leg Exercise
  10. Tuck Jump: Leg Exercise

NASM (22 decks)

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