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NASM > Chapter 14 > Flashcards

Chapter 14 Flashcards

1
Q

Acute Variables

A

Important component that specify ho each exercise is to be performed.

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2
Q

What are the Acute Variables of training.

A 
Repatitions
Sets
Training Intensity
Repetition tempo
Training Volume
Rest Interval
Training Frequency
Training Duration
Exercise Selection
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3
Q

Training Intensity

A

An individual’s level of effort, compared with their maximal effort, which is usually expressed as a percentage.

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4
Q

Training Volume

A

Amount of physical training performed within a specified period.

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5
Q

Tempo a=

A

Eccentric (lower the weight)

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6
Q

Tempo b=

A

Isometric (pause)

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7
Q

Tempo c=

A

Concentric (lift the weight)

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8
Q

Program Design Continuum: Muscular endurance/ stabilization

A 
12-20 Reps
1-3 Sets
50-70% of 1RM
Tempo Slow (4/21)
0-90 seconds rest
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9
Q

Program Design Continuum: Hypertrophy

A 
6-12 Reps
3-5 Sets
75-85% 1 RM
Tempo Moderate (2/0/2)
0-60s Rest
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10
Q

Program Design Continuum: Maximal Strength

A 
1-5 Reps
4-6 Sets
85-100% 1 RM
Fast/explosive
3-5 Min rest
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11
Q

Program Design Continuum: Power

A 
1-10 Reps
3-6 Sets
30-45% of 1 RM or <10% of body weight
Fast/explosive
3-5 min Rest
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12
Q

High Volume at low/moderate intensity produces…

A

Increased muscle cross-sectional area
Improved blood lipid serum profile
Increased metabolic rate

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13
Q

Low volume at high intensity produces…

A

Increased rate of force production
Increased motor unit recruitment
Increased motor unit synchronization

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14
Q

What exercises are appropriate at the Stabilization Level?

A

Total body, multijoint or single joint; controlled unstable

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15
Q

What exercises are appropriate at the Strength Level

A

Total body, multijoint or single joint

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16
Q

What exercises are appropriate at the Power Level

A

Total body, multijoint (explosive)

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17
Q

Number of Reps for Stabilization Endurance training (Resistance Portion)

A

12-20

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18
Q

Number of Sets for Stabilization Endurance training (Resistance Portion)

A

1-3

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19
Q

Tempo for Stabilization Endurance training (Resistance Portion)

A

4/2/1

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20
Q

% Intensity for Stabilization Endurance training (Resistance Portion)

A

50-70%

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21
Q

Rest Interval for Stabilization Endurance training (Resistance Portion)

A

0-90 Seconds

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22
Q

Frequency for Stabilization Endurance training (Resistance Portion)

A

2-4 times a week

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23
Q

Duration for Stabilization Endurance training (Resistance Portion)

A

4-6 Weeks

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24
Q

Exercise Selection for Stabilization Endurance training (Resistance Portion)

A

1-2 stabilization progression

25
Q

Stabilization Endurance training (Core Tempo)

A

Slow 4/2/1

26
Q

Strength and Endurance Training Reps

27
Q

Strength and Endurance Training Sets

28
Q

Strength and Endurance Training Tempo

A

Strength 2/0/2

Stability 4/2/1

29
Q

Strength and Endurance Training Intensity

30
Q

Strength and Endurance Training Rest Interval

A

0-60 Seconds

31
Q

Strength and Endurance Training Frequency

A

2-4 times /week

32
Q

Strength and Endurance Training Duration

33
Q

Strength and Endurance Training Exercise selection

A

1 strength superset with 1 stabilization

34
Q

Core for Strength and Endurance Training phase: Tempo

35
Q

Hypertrophy training Number of Reps

36
Q

Hypertrophy training Number of sets

37
Q

Desired tempo for Hypertrophy training

38
Q

Intensity range for hypertrophy training

39
Q

Desired rest interval for hypertrophy training

A

0 to 60 seconds

40
Q

Frequency of hypertrophy training

A

3 to 6 times per week

41
Q

Duration of hypertrophy training program

A

Four weeks

42
Q

Number and types of exercises for hypertrophy training.

A

3 to 4 street-level exercises/bodyparts

43
Q

Tempo for core training during hypertrophy Phase

A

Medium tempo

44
Q

Desired reps for Maximal strength training

A

1 to 5 reps

45
Q

Optical number of sets for Maximal strength training per exercise

A

4-6 sets per exercise

46
Q

Tempo for maximal strength training

A

As fast as can be controlled

47
Q

Rest interval between sets for Maximal strength training.

A

Between three and five minutes

48
Q

Frequency of exercise for Maximal strength training

A

2 to 4 times per week

49
Q

Duration of Maximal strength training program

A

Four weeks

50
Q

Number of exercises selected per session for Maximal strength training

A

1-3 strength

51
Q

Core tempo for Maximal strength training

A

Medium

1/1/1

52
Q

Number of reps for power training

A

1-5 strength

8-10 power

53
Q

Optimal number of Sets for powertraining

A

3 to 5 sets per exercise

54
Q

Optimal Tempo for power training

A

As fast as can be controlled with both power and strength exercises

55
Q

Optimal intensity for Power training

A

85 to 100% for strength exercises, and up to 10% body wait or 30 to 45% one One rep max

56
Q

Frequency of power training

A

2 to 4 times per week

57
Q

Duration of a power level program

A

Four weeks

58
Q

Tempo for core exercises In a power phase program

A

As fast as can be controlled

NASM (14 decks)

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