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NASM > Concepts Of Integrated Training > Flashcards

Concepts Of Integrated Training Flashcards

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1
Q

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

A

Flexibility

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2
Q

What is developed when clients demonstrate poor flexibility

A

Relative flexibility

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3
Q

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

A

Neuromuscular efficiency

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4
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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5
Q

What are the 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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6
Q

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

A

Cumulative injury cycle

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7
Q

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

A

Relative flexibility

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8
Q

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

A

Altered reciprocal inhibition

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9
Q

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

A

Muscle imbalance

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10
Q

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

A

Pattern overload

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11
Q

Law that states soft tissue models along lines of stress

A

Davis’s law

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12
Q

What are the 3 phases of the integrated flexibility continuum

A

Corrective flexibility, active flexibility, functional flexibility

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13
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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14
Q

What are two techniques used in corrective flexibility

A

Static stretching and SMR

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15
Q

What stretching technique uses agonist and synergist muscles to move a limb through its entire range of motion while stretching the functional agonist

A

Active-isolated stretching

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16
Q

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

A

Dynamic stretching

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17
Q

What type of flexibility is developed during phase 1 of the OPT model

A

Static stretching

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18
Q

Which stretching technique is used during phases two, three, and four of the OPT model

A

Active-isolated stretching

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19
Q

Which stretching technique is used during phase 5 of the OPT model

A

Dynamic stretching

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20
Q

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

A

SMR

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21
Q

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

A

30 seconds

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22
Q

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

A

Good levels of tissue extensibility, core stability, balance capabilities

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23
Q

What is the minimum duration pressure that should be sustained on adhesions while performing SMR

A

30 seconds

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24
Q

Which heart rate training zone builds aerobic base and aids in recovery

A

Zone 1

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25
Q

Which heart rate training zone increases endurance and trains the anaerobic threshold

A

Zone 2

26
Q

Which heart rate training zone builds high-end work capacity

A

Zone 3

27
Q

What prepares body and mind for physical activity, increases heart and respiration rates, increases body temperature

A

The warm-up

28
Q

What workout component consists of movement activities that get heart rate up, such as walking on a treadmill or riding a stationary bike

A

General warm-up

29
Q

What workout component consist of stretching movements that mimic the activity to be performed later in the work out

A

Specific warm-up

30
Q

What are some general warm-up recommendations

A

5 to 10 minutes at low to moderate intensity

31
Q

What are the warm-up steps for a stabilization-level client

A

SMR, static stretching, 5 to 10 minutes light cardio

32
Q

What are the warm-up steps for a strength-level client

A

SMR, active-isolated stretching, 5 to 10 minutes light cardio

33
Q

What are the warm-up steps for a power-level client

A

SMR, 3 to 10 dynamic stretches

34
Q

What are three reasons to perform cardiorespiratory exercise

A

Lose weight, reduce stress, improve health

35
Q

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

A

Cool-down

36
Q

What are some suggested steps for cool-down

A

5 to 10 minutes light cardio, SMR, static stretching

37
Q

For what does the FITTE principle for cardiorespiratory exercise stand

A

Frequency, Intensity, Time, Type, Enjoyment

38
Q

What is the recommended frequency for cardiorespiratory training

A

General health: daily, for small quantities of time, at moderate intensity
To improve fitness: 3-5 days per week at high intensity

39
Q

The level of demand that activity places on the body

A

Intensity

40
Q

What uses the Borg scale to rate how hard one is training

A

Rating of perceived exertion

41
Q

An informal method used to gauge exercise training intensity

A

Talk test

42
Q

What stage improves cardio fitness levels using HR zone 1

A

Stage 1

43
Q

What stage is best for people with low-to-moderate cardio fitness levels who are ready to begin training at higher intensity, moves in and out of zones one and two, intro to interval training

A

Stage II

44
Q

For advanced exercisers, what stage uses all three heart rate zones for maximal cardio respiratory improvement, used at power level, includes HIIT

A

Stage III

45
Q

With what stage should stage II training alternate every other day

A

Stage I

46
Q

Stage II intervals should have what work: rest ratio

A

Start with 1:3, progress to 1:2 and eventually 1:1

47
Q

What is just as beneficial as traditional cardio for health

A

Circuit training

48
Q

Which structures make up the core

A

Lumbo-pelvic-hip complex, including the lumbar spine, the pelvic girdle, abdomen, and the hip joint

49
Q

What are the structures of the LPHC

A

Lumbar spine, pelvic girdle, abdomen, hip joint

50
Q

Which muscles directly attach to the vertebrae and stabilize the spine

A

Local stabilization musculature

51
Q

Pulling the navel toward the spine to increase core stability

A

Drawing-in maneuver

52
Q

What is the reflex that realigns the eyes by anteriorly rotating the pelvis when the cervical spine is in extension

A

Pelvic-ocular reflex

53
Q

Co-contraction of core movement muscles to increase LPHC stability

A

Abdominal bracing

54
Q

What are four core exercises in the strength level

A

Ball crunch; back extensions; reverse crunch; cable rotations

55
Q

Which characteristics help identify exercises in the core-stabilization level

A

Involve little motion through the spine and pelvis

56
Q

What are four core-stabilization exercises

A

Marching, floor bridge, floor prone cobra, prone iso-abs

57
Q

What are four core-power exercises

A

Rotation chest pass, ball medicine ball pullover throw, front medicine ball oblique throw, soccer throw

58
Q

Core-power exercises are easily identified by:

A

Explosive movements with medicine ball

59
Q

Exercises with little to no motion of the spine and pelvis used to improve neuromuscular efficiency and intravertebral stability

A

Core-stabilization

60
Q

What are three primary goals of a core training program

A

Develop neuromuscular efficiency, intravertebral and LPHC stability, and functional strength

61
Q

On what should core training focus

A

Quality of movement

62
Q

What is the primary goal of core-power training

A

Develop the ability to stabilize and generate force at functionally applicable speeds

NASM (6 decks)

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