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NASM > Chapter 13 > Flashcards

Chapter 13 Flashcards

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1
Q

According to the General Adaptation Syndrome, In which stage exhibits an initial reaction to stressor such as increased o2 and blood supply to the necessary areas of the body

A

Alarm reaction

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2
Q

Body exhibits an increased functional capacity to adapt to stressor such as increasing motor unit recruitment

A

Resistance Development

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3
Q

A prlonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury. Muscle strains, stress fractures, and fatigue occurs

A

Exhaustion

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4
Q

States that the body will adapt to the specific demands placed on it

A

SAID principle

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5
Q

What does SAID stand for

A

Specific Adaptations to imposed demands

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6
Q

Adaptation: Refers to weight and movements placed on the body

A

Mechanical specificity (lunges w/ heavier weight)

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7
Q

Adaptation;Refers to the speed of contraction and exercise selection

A

Neuromuscular specificity

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8
Q

Adaptation; Refers to the energy demand placed on the body

A

Metabolic specificity

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9
Q

What are the progressive adaptations for resistance training

A 
Stabilization
muscular endurance
Muscular hypertrophy
Strength
Power
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10
Q

Name the adaptation:
Stabilize
Right muscles firing with the correct amounts of force to create the desired motion
Controlled yet unstable environment

A

Stabilization

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11
Q

Name the adaptation
Produce force for extended periods of time
Higher reps w/ low to moderate resistance

A

Muscular endurance

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12
Q

Name the adaptation:
Enlargement of the muscle fiber
Moderate-heavy resistance w/ intermediate rep ranges

A

Hypertrophy

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13
Q

Name the adaptation:

Increase ability to move the most amount of weight in one rep. Heavier weights; low rep

A

Max strength

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14
Q

Name the adaptation:
Ability of the neuromuscular system to produce the greatest amount of force in the least amount of time.
Explosive movements and less resistance

A

Power

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15
Q

Exercises that involve a stability ball, standing, or single leg are usually seen in what phase

A

Stabilization phase

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16
Q

Exercises performed seated or on a bench are usually part of what phase

A

Strength

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17
Q

Exercise involving strength superset with a medicine ball occur in what Phase

A

Power

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18
Q

How do you progress and regress a ball squat,curl to press

A

Regress: Decrease ROM
Progress: alternating arms, one arm

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19
Q

How do you regress and progress a Ball Dumbell chest press

A

Regress, perform on a bench

Progress: Alternating arms, One arm

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20
Q

How do you progress and regress a SL Dumbbell Scaption

A

Regress: both feet on floor
Progress: Alternating arms. One arm

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21
Q

How do you regress and progress a multiplanar step up to balance

A

Regress: smaller step or no balance
Progress: alternate planes. Frontal and transverse

22
Q

How do you progress strength level exercises

A

Increase Volume and load

23
Q

How do you progress stabilization level exercises

A

Increase proprioceptive demand

24
Q

Power exercises are easy to identify by what

A

Medicine ball

25
Q

Name 4 power lever exercises

A

Two arm push press
Rotational chest pass
Med Ball pullover throw
Squat jump

26
Q

What type of fibers are used in stabilization exercises

A

Type 1 slow twitch

27
Q

What fibers are used in strength

A

Type 2 fast twitch

28
Q

A variation of circuit exercises that use upper lower alternating

A

Peripheral heart action

29
Q

Vertical loading cuts down on what

A

Rest time, Makes workout move faster

30
Q

Most common method of lifting used by bodybuilders

A

horizontal loading

31
Q

Dividing a program up into smaller progressive stages is termed

A

Periodization

32
Q

Goal of phase 5 power training

A

Enhance neuromuscular efficiency

33
Q

Definition of neuromuscular efficiency

A

ability of the nervous system to properly recruit the correct muscles to produce and reduce force as well as dynamically stabilize the body’s structure in all three planes of motion.

34
Q

How the body adapts and responds to stress is called

A

General Adaptation Syndrome

35
Q

What are the physiologic benefits of resistance training

A

Improved cardiovascular efficiency
Beneficial endocrine aand serum
increased bone density
Increased metabolic efficiency

36
Q

What are the physical benefits of resistance training

A

Increased tissue tendon strength
Increased cross sectional area of muscle fibers
Decreased PF

37
Q

What are the performance benefits of resistance training

A

Increase Neuromuscular control
Increase endurance
Increase strength
Increase power

38
Q

Systems ability to provide optimal dynamic joint support to maintain correct posture during all movements

A

Stabilization

39
Q

Enlargement of skeletal muscle fibers in response to overcoming high volumes of tension

A

hypertrophy

40
Q

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

A

Strength

41
Q

The ability of the neuromuscular system to perform all three action types (eccentric, concentric, and Isometric) in all planes of motion

A

Functional strength

42
Q

Adaptation benefits of resistance training (physiologic)

A

Improved Cardio efficiency
Improved metabolic efficiency
Beneficial endocrine and serum lipid
Increased bone density

43
Q

What are the adaptation benefits of resistance training (physical)

A

Increased tissue strength
Increased cross sectional muscle fibers
decreased BF

44
Q

Adaptation benefits of resistance training (performance

A

Increase endurance, strength, power and neuromuscular control

45
Q

Delayed Onset of muscle soreness

A

pain or discomfort felt 24-72 hours after intense exercise of unaccustomed physical activity

46
Q

Explain the adaptation of stabilization

A

HMS’s ability to provide dynamic joint support to maintain correct posture during all movements.
Right muscles firing at right time, in proper plane, right amount of force and at the right time.
Increases the ability of the kinetic chain to stabilize the LPHC and joints during movements that allow the arms and legs to work more efficiently

47
Q

Explain the adaptation of muscular endurance

A

Produce and maintain force for prolonged periods of time.

Increases core, joint stabilization and focuses on the recruitment of muscles responsible for postural stability

48
Q

Explain the adaptation of muscular hypertrophy

A

Enlargement of skeletal muscle fibers , this occurs in response to being recruited to develop increased levels of tension

49
Q

Explain the adaptation of strength

A

Ability of body to produce internal tension to overcome external forces. Strength built on foundation of stabilization because muscles, tendons, ligaments, need to be prepared for increases in load

50
Q

Explain the power adaptation

A

Ability of the nervous system to produce the greatest amount of possible force in the shortest time possible. Power adaptions are built on strength and stabilization then applies at more realistic speeds and forces seen in ever day life and sporting activities

Focus: Rate of force production. Getting neuromuscular system to generate force as quickly as possible

NASM (19 decks)

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