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NASM-CPT > Module 1 Chpt 1,13 > Flashcards

Module 1 Chpt 1,13 Flashcards

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1
Q

Alteration of muscle length surrounding a joint.

A

Muscle Imbalance

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2
Q

The condition of being considerably overweight, and refers to a person with a body mass index of 30 or greater, or who is at least 30 pounds over the recommended wait for their height.

A

Obesity

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3
Q

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

A

Overweight

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4
Q

Also known as cholesterol and triglycerides, blood lipids are carried in the blood stream by protein molecules known as high-density lipoproteins (HDL) or “good cholesterol” and low-density lipoproteins (LDL) or “bad cholesterol”.
A healthy total cholesterol level is less than 200mg/dL.

High cholesterol level is between 200 and 239 mg/dL.

High risk level is more than 240 mg/dL.

A

Blood Lipids

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5
Q

Chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins.

Blood glucose or “blood sugar” is unable to enter cells either because the pancreas is unable to produce insulin or the cells have become insulin resistant.

A

Diabetes mellitus

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6
Q

What are seven most common chronic diseases?

A

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

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7
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 expectancy’s.

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8
Q

How can most chronic diseases be managed?

A

Early detection, treatment, and healthy living.

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9
Q

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

A

Roughly 2/3

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10
Q

To which chronic diseases is excessive body weight linked?

A

Cardiovascular disease, type two diabetes, high cholesterol, osteoarthritis, and some types of cancer.

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11
Q

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

A

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

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12
Q

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

A

80%

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13
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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14
Q

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

A

ACL injury
(Anterior cruciate ligament)

Most ACL injuries occur between 15 and 25 years of age.
In addition, a CL injuries have a strong correlation to acquiring arthritis in the affected knee.

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15
Q

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

A

Non-contact injuries

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16
Q

What is the average age for most ACL injuries?

A

Between 15 and 25 years old

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17
Q

What helps to alleviate the occurrence of noncontact injuries?

A

Enhancing neuromuscular stabilization

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18
Q

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

A

$120 billion

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19
Q

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

A

Power

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20
Q

What are the three adaptations/levels of the optimum performance training model or OPT model?

A

Stabilization, strength, power

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21
Q

A systematic, integrated, and functional training program that simultaneously improves buy a motor abilities and build high levels of functional strength, neuromuscular efficiency, and dynamic flexibility?

A

The OPT model OR

Optimum performance training model

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22
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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23
Q

Which OPT level increases muscular endurance and neuromuscular efficiency?

A

Stabilization

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24
Q

What are some stabilization training strategies?

A

Proprioceptively based (increases in challenge come from challenging balance and stabilization systems more), low loads, high repetitions

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25
Q

What are three phases of the strength level?

A

Phase 2: Strength Endurance, Phase 3: Hypertrophy,

Phase 4: Maximal Strength

26
Q

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

A

Phase 2: Strength Endurance

27
Q

Which training strategy is used in phase 2: strength endurance?

A

Supersets of strength and stabilization exercises

28
Q

Which training strategy uses high volume, high to moderate loads, and moderate for maximal soft tissue growth?

A

Hypertrophy

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

29
Q

Which training strategy uses high loads, low repetitions, and longer rest periods?

A

Maximal strength

30
Q

What are three stages in the general adaptation syndrome?

A

Alarm reaction,

Resistance development, Exhaustion

31
Q

What pain or discomfort occurs in the muscles 24 - 72 hours after exercise?

A

Delayed onset muscle soreness (DOMS)

32
Q

When prolonged intolerable stressors produce fatigue and lead to breakdown in the system of injury?

A

Exhaustion

33
Q

What is the principle that states the body will adapt to the specific demands that are placed on it?

A

(SAID) Principle or Principle of Specificity

SAID (Specific adaptation to imposed demands) Principle, States that the body will specifically adapt to the type of demand placed on it.

34
Q

For what does the acronym SAID stand for?

A

(SAID) Specific adaptation to imposed demands

35
Q

The type of specificity that refers to the weight and movements placed on the body?

A

Mechanical specificity

36
Q

The type of specificity that refers to the energy demand placed on the body?

A

Metabolic specificity

37
Q

The type of specificity that refers to the speed of contraction and exercise selection?

A

Neuromuscular specificity

38
Q

What are three performance adaptive benefits from resistance training?

A

Increased neuromuscular control, increased power, increased endurance

39
Q

The ability to provide support to maintain correct posture during all movements?

A

Stabilization

40
Q

What are four characteristics of stabilization exercises?

A

High repetitions, low to moderate volume, low to moderate intensity, postural position that challenges stability

41
Q

The ability to produce and maintain force production for a prolonged period of time?

A

Muscular endurance

42
Q

Low to intermediate repetition ranges with progressive overload that results in enlargement of skeletal muscle fibers?

A

Hypertrophy training

43
Q

The ability of the neuromuscular system produces internal tension to overcome an external force?

A

Strength

44
Q

Ability of the neuromuscular system to produce the greatest force in the shortest time?

A

Power

45
Q

An increase in either of which two things will lead to an increase in power?

A

Force or Velocity

Force X Velocity = Power

46
Q

What type of resistance system does power training use?

A

Superset a maximal strength exercise with a high velocity power exercise

47
Q

What is the Training system that involves performing one set of each exercise?

A

Single-set system

48
Q

A resistance training system popular since the 1940s that consist of performing a multiple number of sets for each exercise?

A

Multiple-set system

49
Q

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?

A

Pyramid system

50
Q

A system of strength training that uses a couple of exercises performed in rapid succession of one another?

A

Super-set system

51
Q

A resistance training system that consists of a series of exercises the client performs one after the other with minimal rest?

A

Circuit training system

52
Q

The resistance training system that is another variation of circuit training that alternates upper body and lower body exercises throughout the circuit?

A

Peripheral heart action system

53
Q

The resistance training system that involves breaking the body up into parts to be trained on separate days?

A

Split-routine system

54
Q

A resistance training system that alternates body parts trained from set to set, starting from the upper extremity and moving to the lower extremity?

A

Vertical loading

55
Q

The type of resistance training system where the client performs all sets of an exercise or body part before moving onto the next exercise or body part?

A

Horizontal loading

56
Q

What are three goals of phase 5 of the OPT model?

A

Enhanced neuromuscular efficiency;

Enhanced prime mover strength; Increased rate of force production

57
Q 
•Goals
-Improve muscular endurance
– Enhance joint stability
– Increase flexibility
– Enhance control of posture
– Improve neuromuscular efficiency
•Training strategies
- Training in unstable common yet controllable environments
- Low loads, high repetitions (12-20)
A

Phase 1: stabilization endurance

58
Q 
•Goals 
- Improve stabilization endurance and increase prime mover strength
- Improve overall work capacity
- Enhance joint stabilization 
- Increase lean body mass
•Training strategies
- Moderate loads and repetitions (8-12)
- Superset: one traditional strength and one stabilization exercise per body part
A

Phase 2: strength endurance

59
Q

•Goals
- Achieve optimal levels of muscular hypertrophy
•Training strategies
- High volume, moderate to high loads, moderate to low repetitions (6-12)

A

Phase 3: hypertrophy

60
Q

•Goals
- Increase motor unit recruitment
- Increase frequency of motor unit recruitment
- Improve peak force
•Training strategies
- Hi loads, low repetitions (1-5), longer rest periods

A

Phase 4: maximal strength

61
Q

•Goals
- enhance neuromuscular efficiency
- Enhance prime mover strength
- Increase rate of force production
•Trading strategies
-Superset: one strength exercise (1 - 5) reps and one power exercise (8 -10) reps per body part
-Perform all power exercises as fast as can be controlled

A

Phase 5: power

NASM-CPT (2 decks)

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