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NASM > CHPT 21 > Flashcards

CHPT 21 Flashcards

1
Q

modalities

A

Device or tools that are designed to enhance an exercise or movement to create a desired outcome by their inclusion

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2
Q

instances where the risk can outweigh the rewards

A
  • Never compromise form over function
  • Always use caution when training on an unstable surface
  • Recognize limitations of fitness apps
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3
Q

proprioceptively enriched environments

A

An unstable (yet controllable) exercise environment that causes the body to use its internal balance and stabilization mechanisms

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4
Q

Free weights allow individuals to perform exercises in

A

all planes of motion

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5
Q

free-weight exercises can be easily progressed to provide greater demands on core stability and proprioception by progressing from

A

bilateral to unilateral

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6
Q

_____ can be effectively used in all phases of the OPT model.

A

cable

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7
Q

resistance training can be used to help improve

A

coordination, muscular endurance, and joint stabilization

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8
Q

In Phase 5 of the OPT model, ______ can provide resistance during power exercises requiring explosive movement

A

elastic tubing

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9
Q

antirotational exercises

A

Core exercises performed in a manner in which the exerciser resists forces that cause torso rotation

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10
Q

asymmetrical resistance loading

A

Unequal or uneven resistance force

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11
Q

antirotational exercises are performed from a

A

stationary trunk position

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12
Q

______ with ______ have been found effective in improving movement velocity and other factors influencing sports performance

A
  • Explosive medicine ball movements
  • resistance training
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13
Q

High-velocity movements will require a lighter ball, generally less than ___ of an individual’s body weight

A

10%

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14
Q

kinesthetic awareness

A

The awareness of the body’s position as it moves through multiple planes of motion

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14
Q

physiologic benefits that come with suspended bodyweight training include:

A

Increased core muscle activation
Low compressive loads to the spine
Increased balance
Potential increase in caloric expenditure
Increased flexibility and joint mobility

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14
Q

Suspended bodyweight exercises are ideal in phases ___and ___ of the OPT model

A

1 and 2

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15
Q

Sandbags range in weight from _____ to excess _____ and make an excellent choice for all phases of the OPT model

A

15 to 160

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15
Q

______ is not restricted to movements in a singular plane and allows for resistance to be experienced in all three planes of motion

A

ViPR

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16
Q

The ViPR promotes the development of ______ through rotational movements

A

core stability

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17
Q

ViPR exercises are particularly good for

A

baseball, lacrosse, hockey, golf, tennis, and any other sport that requires explosive rotational strength

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18
Q

Battle rope exercises are considered a

A

low-impact activity

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19
Q

What term is used to describe training that adds a weight or load to dynamic, full-body, multiplanar movements?

A

Loaded movement training

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20
Q

Stability Ball Size Chart: ≤5’0” tall

A

45 cm

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21
Q

Stability Ball Size Chart: 5’1” to 5’7”

A

55 cm

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22
Q

Stability Ball Size Chart: 5’8” to 6’

A

65 cm

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23
Q

Stability Ball Size Chart: >6’

A

75 cm

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24
Q

Stability balls are best used with clients who

A

demonstrate a need for increased overload of stability

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25
Q

Top of the iceberg effect

A

endurance, athletic performance, power speed agility quickness, strength and hypertrophy

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26
Q

Bottom of the iceberg effect

A

functional movement, proper movement, stability, mobility

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27
Q

What is a training plan?

A

a specific outline that a fitness professional uses to help meet the client’s goal

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28
Q

what is periodization?

A

an approach to program design that uses the general adaptation syndrome and principle of specificity to vary the amount and type of stress placed on the body to produce adaptation and prevent injury

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29
Q

Periodization involves two primary objectives:

A
  1. Dividing the training program into distinct periods (or phases) of training
  2. Training different forms of strength in each period (or phase) to control training volume and to prevent injury
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30
Q

macrocycle

A

annual training plan

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31
Q

mesocycle

A

monthly training plan

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32
Q

microcycle

A

weekly or daily training plan

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33
Q

macrocycles provide a

A

bird’s-eye view of the entire year’s training regimen

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34
Q

macrocycles are typically divided into

A

preparatory, competitive, and transition periods

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35
Q

mesocycle divides a training plan into

A

specified monthly cycles

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36
Q

microcycle details the specific workouts for

A

the week

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37
Q

Linear periodization

A

aims to gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time

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38
Q

Undulating periodization

A

uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis

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39
Q

Phase 1

A

Stabilization Endurance Training

40
Q

Phase 2

A

Strength Endurance Training

41
Q

Phases 3

A

Muscular Development Training

42
Q

Phase 4

A

Maximal Strength Training

43
Q

Phase 5

A

Power Training

44
Q

Phase 1 adaptations (4)

A

Mobility and flexibility
Core and joint stabilization
Postural alignment and control
Muscular and aerobic endurance

45
Q

Phase1 progression methods (3)

A
  1. Master basic movement patterns
  2. Progress exercises proprioceptively
  3. Increase the complexity of exercises once basic movement patterns have been established
46
Q

Phase 2 adaptations (2)

A

Core strength and joint stabilization
Muscular endurance and prime mover strength

47
Q

Phase 2 methods of progression (4)

A
  1. Decrease rest periods
  2. Increase the volume of exercises (reps + sets)
  3. Increase the weight of resistance training exercises.
  4. Increase the complexity of resistance training exercises.
48
Q

Phase 3 adaptations (3)

A

Core strength
Muscular strength and hypertrophy

49
Q

Phase 3 methods of progression (3)

A
  1. Increase the volume of exercises
  2. Increase the load of resistance training exercises
  3. Increase the complexity of resistance training exercises
50
Q

Phase 4 adaptations (2)

A

Core strength
Maximal muscular strength

51
Q

Phase 4 methods of progression (2)

A

Increase the load of resistance training exercises
Increase the sets of resistance training exercises

52
Q

Phase 5 adaptations (3)

A

Core strength
Maximal muscular strength
Rate of force production

53
Q

Phase 5 methods of progression (3)

A
  1. Increase the load of resistance training exercises.
  2. Increase the speed of exercises.
  3. Increase the sets of exercises
54
Q

The workout template is divided into six parts:

A

Warm-Up, Activation, Skill Development, Resistance Training, Client’s Choice, and Cool-Down

55
Q

The cardiorespiratory portion of a warm-up period typically lasts

A

between 5 and 10 minutes

56
Q

Activation includes

A

core and balance exercises

57
Q

Warm up is for stretching ____ muscles

A

overactive

58
Q

Activation is for ____ muscles

A

underactive

59
Q

The Skill Development section is an optional portion of the workout, but it can be valuable for

A

many clients and athletes

60
Q

resistance exercises can be an effective mode for

A

increasing lean muscle mass, reducing body fat, and improving numerous health markers

61
Q

A cardiorespiratory cool-down typically lasts for

A

5 to 10 minutes

62
Q

The first level of training in the OPT model focuses on two main adaptations:

A

(1) development of proper movement patterns and (2) mobility and stability of the entire kinetic chain

63
Q

During this phase of training, fitness professionals will assist their clients in

A

correcting muscle imbalances, improving joint range of motion, and increasing stability of the core and peripheral joints

64
Q

Fundamental movement patterns (6)

A

Squatting
Hip hinge
Pulling motions
Pushing motions
Pressing
Multiplanar movement

65
Q

Squat: muscles used

A

Quadriceps, gluteal complex, hamstrings, and calves

66
Q

Squat: primary joints

A

Ankle, knee, and hip flexion and extension

67
Q

Hip hinge: muscles used

A

Hamstrings, gluteal complex, low-back, and abdominals

68
Q

Hip hinge: primary joints

A

Hip flexion and extension

69
Q

Pulling Movement Patterns: muscles used

A

latissimus dorsi, teres major, rhomboids, trapezius, biceps brachii, and posterior deltoids

70
Q

Pulling Movement Patterns: primary joints

A

Shoulders: scapular retraction, shoulder extension, and shoulder horizontal abduction
Arms: elbow flexion

71
Q

Pushing Movements Patterns: muscles used

A

pectoralis major, anterior deltoid, and triceps brachii

72
Q

Pushing Movements Patterns: primary joints

A

Shoulders: scapulae protraction, shoulder flexion, and horizontal adduction

Arms: elbow extension

73
Q

Pressing Movement Patterns: muscles used

A

Deltoids, trapezius, triceps brachii, and rotator cuff

74
Q

Pressing Movement Patterns: primary joints

A

Shoulders: shoulder flexion

Arms: elbow extension

75
Q

The flexibility techniques used within Phase 1 Stabilization Endurance Training include

A

(1) self-myofascial techniques, such as foam rolling; (2), static stretching; and (3) optional dynamic stretching.

76
Q

When performing self-myofascial techniques,

A

choose one to three muscle groups to target and hold on each tender area for a minimum of 30 seconds

77
Q

Stabilization: after completing self-myofascial techniques, the next step is to perform

A

one to three static stretches

78
Q

slow repetition tempo

A

4-second eccentric action; 2-second isometric hold; 1-second concentric contraction; 1-second isometric hold

79
Q

Phase 1 core and balance training volume

A

1-4 exercises with a repetition 12 to 20 and 1-3 sets

80
Q

Phase 1 resistence training volume

A

1-3 sets for 12 to 20 reps, 4-2-1-1

81
Q

Stabilization cool down

A

(1) optional cardiorespiratory exercise, (2) self-myofascial techniques, and (3) static stretching.

82
Q

Phase 2 superset

A

strength-focused with a stabilization-focused exercise

83
Q

Phase 3 should

A

increase volume and intensity of the program

84
Q

Phase 4 Maximal Strength Training focuses on

A

increasing the load placed on the tissues of the body

85
Q

Phase 4 should

A

increase intensity (load) and the number of sets performed for each exercise

86
Q

STRENGTH LEVEL WARM-UP

A

(1) self-myofascial techniques, such as foam rolling; (2) active stretching; and (3) optional dynamic stretching

87
Q

Strength: after completing self-myofascial techniques, the next step is to perform

A

one to three active stretches

88
Q

Active stretches require

A

5 to 10 reps held for 1 to 2 seconds

89
Q

STRENGTH LEVEL ACTIVATION

A

core and balance exercises
1-4 , 8-13 reps, 2-4 sets
moderate tempo

90
Q

moderate repetition tempo

A

2-second eccentric action; 0-second isometric hold; 2-second concentric contraction; 0-second isometric hold

91
Q

Phase 3 resistance training

A

3-6 sets with 6 to 12 repetitions using a moderate tempo and two to four exercises per body part

92
Q

Phase 4 resistance training

A

4-6 sets with 1-5 reps using an explosive repetition tempo, and two to four exercises per body part

93
Q

Strength cool down

A

cardiorespiratory exercise (optional), self-myofascial techniques, and static stretching

94
Q

POWER LEVEL WARM-UP

A

self-myofascial techniques and dynamic stretching

95
Q

dynamic stretching (power warm up)

A

3 and 10 dynamic stretches using a repetition range of 10 to 15.

96
Q

POWER LEVEL ACTIVATION

A
  • one and two core exercises using a repetition range of 8 to 12 with an explosive tempo and one to three sets
  • balance: hopping motions with a single-leg stance landing, landing position is held for 3 to 5 seconds
97
Q

POWER LEVEL RESISTANCE TRAINING: the first exercise

A

approximately 85% to 100% of a client’s 1RM

98
Q

POWER LEVEL RESISTANCE TRAINING: second exercise

A

30% to 45% intensity

99
Q

POWER LEVEL COOL-DOWN:

A

cardiorespiratory exercise (optional), self-myofascial techniques, and static stretching

100
Q
A

NASM (14 decks)

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