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NASM > Introduction To Resistance Training > Flashcards

Introduction To Resistance Training Flashcards

1
Q

What are the 7 most chronic diseases?

A

Cardiovascular disease, hypertension, high cholesterol, stroke, respiratory disease, obesity, diabetes

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2
Q

Why has there been a rise in demand for personal training?

A

A rise in obesity, diabetes and other chronic diseases, and longer life expectancies

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3
Q

How can most chronic diseases be managed?

A

Early detection, treatment, and healthy living

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4
Q

The condition of being considerably overweight by over 30 pounds or having a BMI over 30

A

Obesity

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5
Q

The condition of being 25-30 pounds over the recommended weight for one’s height or having a BMI of 25-29

A

Overweight

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6
Q

What fraction of Americans can be categorized as overweight or obese?

A

Roughly 2/3

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7
Q

To which chronic diseases is excessive body weight linked?

A

Cardio vascular disease, type II diabetes, high cholesterol, osteoarthritis, some types of cancer

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8
Q

Alteration of muscle length surrounding a joint

A

Muscle imbalance

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9
Q

What is a primary cause for a lack of physical activity?

A

Low back pain, knee injuries, and shoulder/neck pain

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10
Q

Roughly what percentage of adults are affected by low back pain?

A

0.8

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11
Q

What effect can sitting for longer than three hours at a time, working in enclosed spaces, and manual labor create on the human body?

A

Low back pain

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12
Q

What injury is reported to have 80,000-100,000 cases each year?

A

ACL injury

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13
Q

Of the ACL injuries that occur each year, around 70% are what kind of injury?

A

Non-contact injuries

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14
Q

What is the average age for most ACL injuries?

A

15-25 years old

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15
Q

What helps to alleviate the occurrence of non-contact injuries?

A

Enhancing neuromuscular stabilization

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16
Q

What is the estimated value of lost work time due to injury?

A

$120 billion

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17
Q

The ability of the neuromuscular system to produce the greatest force in the shortest amount of time

A

Power

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18
Q

What are the three adaptations/levels of the Optimum Performance Training Model?

A

Stabilization, strength and power

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19
Q

A systematic, integrated, and functional training program that simultaneously improves biomotor abilities and builds high levels of functional strength, neuromuscular efficiency, and dynamic flexibility

A

The OPT model

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20
Q

What are the components of integrated training?

A

Flexibility, cardiorespiratory, core, balance, reactive (plyometric), speed, agility and quickness (SAQ), and resistance training

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21
Q

Which OPT level increases muscular endurance and neuromuscular efficiency?

A

Stabilization

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22
Q

What are some stabilization training strategies?

A

Proprioceptively based (challenging balance and stabilization systems more) low loads, high repetitions

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23
Q

What are the 3 phases of the strength level?

A

Strength endurance training, hypertrophy, maximal strength training

24
Q

Which level of the OPT model increases prime mover strength while maintaining stabilization endurance adaptations?

A

Phase 2: strength endurance

25
Which training strategy is used in phase 2: strength endurance?
Supersets of strength and stabilization exercises
26
Which training strategy uses high volume, high to moderate loads, and moderate for maximal soft tissue growth?
Hypertrophy
27
Which strategy uses high loads, low repetitions, and longer rest periods?
Maximal strength
28
What are the 3 stages in the General Adaptation Syndrome
Alarm reaction, resistance development, exhaustion
29
When pain or discomfort occurs in the muscles 24-72 hours after exercise
Delayed onset muscle soreness (DOMS)
30
When prolonged, intolerable stressors produce fatigue and lead to breakdown in the system of injury
Exhaustion
31
The principle that states the body will adapt to the specific demands that are placed on it
SAID principle or principle of specificity
32
For what does the acronym SAID stand?
Specific adaptation to imposed demands
33
The type of specificity that refers to the weight and movements placed on the body
Mechanical specificity
34
The type of specificity that refers to the energy demand placed on the body
Metabolic specificity
35
The type of specificity that refers to the speed of contraction and exercise selection
Neuromuscular specificity
36
What are 3 performance adaptive benefits from resistance training?
Increased tissue tensile strength, increased power, increased endurance
37
What are 3 low volume high intensity training adaptations?
Increased rate of force production, increased motor-unit recruitment, increased motor-unit synchronization
38
The ability to provide support to maintain correct posture during all movements
Stabilization
39
What are 4 characteristics of stabilization exercises?
High repetitions, low to moderate volume, low to moderate intensity, postural position that challenges stability
40
The ability to produce and maintain force production for a prolonged period of time
Muscular endurance
41
Low to intermediate repetition ranges with progressive overload that results in the enlargement of skeletal muscle fibers
Hypertrophy training
42
The ability of the neuromuscular system to produce internal tension to overcome external force
Strength
43
Ability of the neuromuscular system to produce the greatest force in the shortest time
Power
44
An increase in either of which 2 things will lead to an increase in power?
Force or velocity
45
What type of resistance system does power training use?
Superset a maximal strength exercise with a high velocity power exercise
46
What 3 things has research demonstrated regarding circuit training?
Just as beneficial as traditional cardiorespiratory training, produces greater levels of EPOC and strength, produces near identical caloric expenditure when compared with walking at a fast pace
47
Training system that involves performing one set of each exercise
Single-set System
48
A resistance training system popular since the 1940’s that consists of performing a multiple number of sets for each exercise
Multiple-set System
49
A system of strength training that involves a progressive or regressive step approach that either increases weight with each set or decreases weight with each set
Pyramid system
50
A system of strength training that uses a couple of exercises performed in rapid succession of one another
Superset system
51
A resistance training system that consists of a series of exercises the client performs one after the other with minimal rest
Circuit training system
52
The resistance training system that is another variation of circuit training that alternates upper body and lower body exercises throughout the circuit
Peripheral heart action system
53
The resistance training system that involves breaking the body up into parts to be trained on separate days
Split-routine System
54
A resistance training system that alternates body parts trained from ser to set, starting from the upper extremity and moving to the lower extremity
Vertical loading
55
The type of resistance training system where the client performs all sets of an exercise or body part before moving on to the next exercise or body part
Horizontal loading

NASM (6 decks)

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