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NASM > Module 1 > Flashcards

Module 1 Flashcards

Ch 1 & 13

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1
Q

What are the components of integrated training?

A 
Flexibility
Cardio
Core
Balance
Plyo (Reactive)
SAQ
Resistance Training
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2
Q

What are the common muscular dysfunctions?

A

Low back pain
Knee injuries (ACL at 80,000)
Musculoskeletal injuries

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3
Q

Obesity

A

When the BMI is more than 30 or the individual is 30+ pounds over their recommended weight.

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4
Q

Overweight

A

When the BMI is between 25-29.9 or the individual is 25-30+ pounds over their recommended weight.

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5
Q

Muscle imbalance

A

Alteration of a muscle length surrounding a joint

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6
Q

BMI formula

A

703 x weight (pounds)/height (inches)

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7
Q

Diabetes mellitus

A

A chronic metabolic disorder caused by insulin deficiency which impairs carbs usage and enhances the usage of fats and proteins.

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8
Q

Neuromuscular efficiency

A

The ability to enable all muscles to efficiently work together in all planes of motion

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9
Q

Proprioception

A

The cumulative sensory input to the CNS from all mechanoreceptors that sense body position and limb movement.

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10
Q

General Adaptation

A

How the body responds and adapts to stress

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11
Q

The stages of general adaption

A

Alarm Reaction
Resistance development
Exhaustion

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12
Q

Alarm reaction

A

The body is introduced to the stress the first time, moving blood flow throughout the body and this is where DOMS can happen in 24-72 hours.

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13
Q

Resistance development

A

The body increases the functional capacity of the stressor

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14
Q

Exhaustion

A

Prolonged stress of stress that is intolerable and will produce exhaustion or distress to the system.

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15
Q

Principle of specificity (SAID)

A

Says the more the body performs something, the more the body adapts to the demands placed upon it. Known as the Specific Adaptations Imposed to Demands

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16
Q

Stabilization

A

The ability to control posture, build joint stability and neuromuscular efficiency

17
Q

Strength

A

The ability to produce internal tension to overcome an external load

18
Q

Power

A

Ability to produce the greatest force in the shortest amount of time

19
Q

Muscular endurance

A

Ability to produce and maintain force production for prolonged periods of time

20
Q

Muscular hypertrophy

A

Enlargement of skeletal muscle fibers in response to overcoming force form high volumes of tension

21
Q

What are the types of resistance training systems?

A 
single sets
multiple sets
pyramid loading (regression or progression)
drop sets
supersets
circuit training
PHS system
split routine
vertical and horizontal loading
22
Q

single set system

A

1 set per exercise, 2x a week, great for beginners

23
Q

multiple set system

A

multiple sets for each exercise based on the client’s goals. Great for novice and advanced clients.

24
Q

pyramid system

A

progress or regress (light to heavy/vice versa) 4-6 sets

25
Q

superset system

A

one exercise performed after another in rapid succession. It can be done in two ways, 8-12 reps

  1. same muscle groups back to back
  2. one agonist with antagonist’s muscles
26
Q

what is a giant set?

A

more than 3 sets together back to back.

27
Q

drop sets

A

allow clients to continue past failure by performing set until failure then dropping the weight and repeating.
2-3 drops per set. Great for experienced lifters

28
Q

circuit training system

A

allow minimizing the client’s training time while altering body composition. Perform exercise after another with minimal rest in between.
1-3 sets, 8-20 reps and 15-60 secs rest.

29
Q

the peripheral heart action system

A

circuit training that alternate upper and lower body and distribute blood flow between upper and lower. 8-20 reps depending on the phase.

30
Q

split routine system

A

breaking body parts into days throughout the week. volume and intensity should be accounted for.

31
Q

vertical loading

A

starting with upper extremity to lower extremity

32
Q

horizontal loading

A

performing all sets of an exercise or body part before moving onto the next

33
Q

what is the order of the body parts?

A 
total body
chest
back
shoulders
biceps
triceps
legs
34
Q

Mechanical specificity

A

refers to the weight and movements placed on the body

35
Q

Metabolic specificity

A

refers to the energy demand placed on the body

36
Q

neuromuscular specificity

A

refers to the speed of contraction and exercise selection

37
Q

what are some exercises in phase 1 stabilization?

A

anything relating an unstable yet controllable environment or proprioception enriched environment

ball db row
seated stabilitly ball military press
ball squat
etc

38
Q

what are some exercises in phase 2,3,4 strength?

A

seated lat pull down
seated dumbbell shoulder press
bicep curls machine

39
Q

what are some exercises in phase 5?

A 
two-arm push press
barbell clean
medicine ball scoop toss
squat jump
tuck jump

NASM (15 decks)

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