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NASM > Chapter 7, 8, 9 > Flashcards

Chapter 7, 8, 9 Flashcards

1
Q

What 3 things has research demonstrated regarding circuit training?

A

Just as beneficial as traditional cardio respiratory training;
Produces greater levels of EPOC and strength;
Produces near identical caloric expenditure when compared with walking at a fast pace

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2
Q

The normal extensibility of all soft tissues that allow full range of motion of a joint

A

Flexibility

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3
Q

what is developed when clients demonstrate poor flexibility?

A

Relative flexibility

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4
Q

The body’s ability to produce, reduce, and stabilize forces in all three planes of motion

A

Neuromuscular efficiency

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5
Q

The process when neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles

A

Autogenic inhibition

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6
Q

What are 8 reasons for the incorporation of flexibility training?

A 
Correct muscle imbalances;
Increase joint range of motion;
Decrease tension of muscles;
Relieve joint stress;
Improve extensibility;
Maintain normal functional length of muscles;
Improve optimum neuromuscular efficiency;
Improve function
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7
Q

What is the repair process initiated by dysfunction within the connective tissue of the kinetic chain that is treated by the body as an injury?

A

Cumulative injury cycle

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8
Q

The tendency of the body to seek the path of least resistance during functional movement patterns

A

Relative flexibility

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9
Q

The concept of muscle inhibition, cause by a tight agonist, which inhibits its functional antagonist

A

Altered reciprocal inhibition

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10
Q

Altered reciprocal inhibition, synergistic dominance and arthrokinetic dysfunction all lead to what?

A

Muscle imbalance

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11
Q

Consistently repeating the same pattern of motion, which may place abnormal stresses on the body

A

Pattern overload

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12
Q

law that states soft tissue models along lines of stress

A

Davis’s Law

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13
Q

What are the 3 phases of the integrated flexibility continuum?

A

Corrective flexibility, active flexibility, functional flexibility

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14
Q

The type of flexibility designed to improve extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition

A

Active flexibility

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15
Q

What are 2 techniques used in corrective flexibility ?

A

Static stretching and SMR (self-myofascial release)

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16
Q

what stretching techniques uses agonist and synergistic muscles to move a limb through its entire range of motion while stretching the functional antagonist?

A

Active-isolated stretching

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17
Q

What are stretching technique uses functional movements to move the body through a full range of motion at realistic speeds?

A

Dynamic stretching

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18
Q

What type of flexibility is developed during Phase 1 of the OPT model?

A

SMR and static stretching

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19
Q

Which stretching technique is used during Phases 2,3 and 4 of the OPT model?

A

Active-isolated stretching

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20
Q

Which stretching technique is used during Phase 5 of the OPT model?

A

Dynamic stretching

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21
Q

Stretching technique that focuses on the neural system and fascial system of the body by applying gentle force to an adhesion

A

Self-myofascial release

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22
Q

What is the minimum amount of time static stretches should be held?

A

30 seconds

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23
Q

What are 3 things a client should have established prior to incorporating dynamic stretching into a program?

A

Good levels of tissues extensibility, core stability, balance capabilities

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24
Q

What is the minimum duration pressure should be sustained on adhesions while performing self-myofascial release?

A

30 seconds

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25
Which heart rate training zone builds aerobic base and aids in recovery?
Zone one
26
Which heart rate training zone increases endurance and trains the anaerobic threshold?
Zone two
27
Which heart rate training zone builds high-end work capacity?
Zone three
28
What prepares body and mind for physical activity, increases heart and respiration rates, increases body temperature?
The warm-up
29
What workout component consists of movement activities that get heart rate up, such as walking on a treadmill or riding a stationary bike?
General warm up
30
What workout component consists of stretching movements that mimic the activity to be performed later in the workout?
Specific warm up
31
What are some general warm up recommendations?
5 to 10 minutes at low-to-moderate intensity
32
What are the warmup steps for a Stabilization-level client?
SMR, static stretching, 5-10 minutes light cardio
33
What are the warm up steps for a Strength-level client?
SMR, active-isolated stretching, 5-10 minutes light cardio
34
What are the warm-up steps for a Power-level client?
SMR, 3-10 dynamic stretches
35
What are 3 reasons to perform cardio respiratory exercise?
Lose weight, reduce stress, improve health
36
What is the often overlooked segment of a workout that provides the body with a smooth transition from exercise back to a steady state of rest?
Cool-down
37
What are some suggested steps for cool-down?
5-10 minutes light cardio, SMR, static stretching
38
For what does the FITTE principle for cardiorespiratory exercise stand?
Frequency, intensity, time, type and enjoyment+
39
What is the recommended frequency for cardiorespiratory training?
General health: daily, for small quantities of time, at moderate intensity—- to improve fitness: 3-5 days per week, at high intensity
40
The level of demand that activity places on the body
Intensity
41
What uses the Borg scale to rate how hard one is training?
Rating of perceived exertion (RPE)
42
An informal method used to gauge exercise training intensity
Talk test
43
What stage improves cardio fitness levels using HR zone 1?
Stage 1
44
What stage is best for people with low-to-moderate cardio fitness levels who are ready to begin training at higher intensities, moves in and out of zones 1 and 2, intro to interval training?
STAGE II
45
For advanced exercisers, what stage uses all three heart rate zones for maximal cardiorespiratory improvement, used at power level, includes HIIT?
Stage III
46
With what stage should Stage II training alternate every other day?
Stage I
47
Stage II intervals should have what work: rest ratio?
Start with 1:3, progress to 1:2 and eventually 1:1
48
What is just as beneficial as traditional cardio for health?
Circuit training
49
Which structures make up the core?
Lumbo-pelvic-hip complex, including the lumbar spine, the pelvic girdle, abdomen, and the hip joint
50
What are the structures of the LPHC?
Lumbar spine, pelvic girdle, abdomen, hip joint
51
Which muscles directly attach to the vertebrae and stabilize the spine?
Local stabilization musculature
52
Pulling the navel toward the spine to increase core stability
Drawing-in maneuver
53
What is the reflex that realigns the eyes by anteriorly rotating the pelvis when the cervical spine is in extension?
Pelvo-ocular reflex
54
Co-contraction of core movement muscles to increase LPHC stability
Abdominal bracing
55
What are 4 core exercises in the strength level?
Ball crunch; back extensions; reverse crunch; cable rotations
56
which characteristics help identify exercises in the core-stabilization level?
Involve little motion through the spine and pelvis
57
What are 4 core-stabilization exercises?
Marching, floor bridge, floor prone cobra, prone iso-abs
58
What are 4 core-power exercises?
Rotation chest pass, ball medicine ball pullover throw, front medicine ball oblique throw, soccer throw
59
Core-power exercises are easily identified by:
Explosive movements with medicine ball
60
Exercises with little to no motion of the spine and pelvis used to improve neuromuscular efficiency and intervertebral stability
Core-stabilization
61
What are 3 primary goals of a core training program?
Develop neuromuscular efficiency, intervertebral and LPHC stability, and functional strength
62
On what should core training focus?
Quality of movement
63
What is the primary goal of core-power training?
Develop the ability to stabilize and generate force at functionally applicable speeds

NASM (6 decks)

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