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NASM > Module 1 > Flashcards

Module 1 Flashcards

1
Q

OPT Model

A

Optimum Performance Training;
comprehensive method of fitness program design that systematically progresses any client toward any goal;
development of physiological, physical, and performance adaptations

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2
Q

Muscle imbalance

A

alteration of a muscle length surrounding a joint

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3
Q

obesity

A

condition of being considerably overweight, referring to a person with a body mass index of 30 or greater, or who is at least 30 lbs over the recommended weight for their height

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4
Q

overweight

A

person with a body mass index of 25 to 29.9, or who is 25 to 30 lbs over the recommended weight for their height

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5
Q

blood lipids

A

cholesterol and triglycerides, carried in the bloodstream by protein molecules known as high-density lipoproteins (HDL) or low-density lipoproteins (LDL)

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6
Q

diabetes mellitus

A

chronic metabolic disorder caused by insulin deficiency which impairs carbohydrate usage and enhanced usage of fats and proteins

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7
Q

deconditioned

A

a state of lost physical fitness which may include muscle imbalances, decrease flexibility, and a lack of core and joint stability

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8
Q

proprioception

A

the cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement

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9
Q

proprioceptively enriched environment

A

unstable (yet controlled) physical situation in which exercises are performed that cause the body to use its internal balance and stabilization mechanisms

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10
Q

phases of training

A

smaller division of training progression that fall within the building blocks of training

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11
Q

muscular endurance

A

a muscles ability to contrast for an extended period of time

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12
Q

neuromuscular efficiency

A

ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion

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13
Q

prime mover

A

the muscle that acts as the ignition and main source of motive power

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14
Q

superset

A

set of two exercises that are performed back to back without any rest time between them

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15
Q

rate of force production

A

ability of muscles to exert maximal force output in a minimal amount of time

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16
Q

general adaptions syndrome

A

term used to describe how the body response and adapts to stress

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17
Q

alarm reaction

A

initial reaction to a stressor

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18
Q

delayed-onset muscle soreness (DOMS)

A

pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity

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19
Q

resistance development

A

body increases its functional capacity to adapt to a stressor

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20
Q

exhaustion

A

prolonged stress or stress that is intolerable an will product exhaustion or distress to the system;
breakdown of physiological system

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21
Q

periodization

A

division of a training program into smaller, progressive stages

22
Q

principle of specificity

A

principle that states the body will adapt to the specific demands that are placed on it; a.k.a the specific adaptations to imposed demands (SAID) principle;
ex. to increase muscular endurance.. one trains with high reps and lower weights

23
Q

mechanical specificity

A

refers to the weight and movement placed on the body

24
Q

neuromuscular specificity

A

refers to the speed of contraction and exercise selection

25
Q

metabolic specificity

A

refers to the energy demand placed on the body

26
Q

muscular endurance

A

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

27
Q

muscular hypertrophy

A

enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension

28
Q

strength

A

ability of the neuromuscular system to produce internal tension to overcome an external load;
the overall force muscles can produce and is optimally enhanced by lifting loads that increase neural demands and recruit more muscle fibers to work

29
Q

power

A

ability of the neuromuscular system to produce the greatest force in the shortest time;
power = force x velocity
achieved by the combination of heavy weight strength exercises and explosively fast light weight exercises `

30
Q

vertical loading

A

alternating body parts trained from set to set, starting from the upper extremity and moving to the lower extremity;
one set of each exercise is repeated at a time, then the whole sequence is repeated for the desired number of sets;
start with upper body and work your way down body

31
Q

horizontal loading

A

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

32
Q

chronic diseases accounts for ____% of deaths each year in the US

A

70

33
Q

___% of Americans over 20 over overweight & ___% are obese

A

66% overweight

34% obese

34
Q

low back pain affects ___% over al adults

A

80

35
Q

integrated training

A

combining all the various types of fitness training into a progressive system

36
Q

components of integrated training

A 
flexibility
cardiorespiratory
core
balance
plyometric 
speed, agility, quickness (SAQ)
resistance training
37
Q

3 types of specificity used when designing a fitness program

A

mechanical, neuromuscular, and metabolic

38
Q

phases of the OPT model

A

stabilization
muscular endurance
hypertrophy
strength

39
Q

stabilization

A

body’s ability to dynamically support the joints to maintain proper posture during movements;
needs to be developed before any other adaptations

40
Q

hypertrophy is achieved by

A

intermediate reps with progressive overload

41
Q

single set system

A

once exercise is selected for each major segment of body, and only one set of each is performed

42
Q

2 ways resistance segments can be “loaded”

A

vertically or horizontally

43
Q

pyramid system

A

using either a heavy-to-light or a light-to-heavy intensity/rep scheme;
the heavier the resistance, the fewer the reps

44
Q

drop set

A

set is performed to failure, weight is removed, then the set is done right away till failure again;
maximizes hypertrophy

45
Q

super sets are used in what phases of the OPT model

A

phases 2 and 5

46
Q

circuit training is good for ____ and why

A

weight loss;
elevated cardiorespiratory demands;
clients with limited time, less time spent on rests

47
Q

peripheral heart action system

A

circuit alternates between upper and lower body exercises;
stimulates improved blood circulation;
beneficial for improving body composition

48
Q

area of focus that all exercises can be broken down to

A 
total body
chest
back
shoulders
biceps
triceps
legs
49
Q

stabilization level in action

A

lighter weights;
slow tempo;
proprioceptively enriched environment

50
Q

strength level in action

A

more stable base of support so heavier loads can be handled;
increasing prime mover strength;
muscular endurance, hypertrophy, max strength

51
Q

resistance power level in action

A

focused on velocity;

paired with supersets with biomechanically similar resistance strength exercises

52
Q

levels of OPT model

A

level 1; stabilization
level 2; strength
level 3; power

NASM (7 decks)

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