Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

NASM > Module 4 > Flashcards

Module 4 Flashcards

CH 10, 11, 12

1
Q

when the body is in equilibrium stationery, meaning no linear or angular movement is defined as…

A

Balance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

the ability to move and change direction under various conditions without falling

A

dynamic balance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

balance training is based on the individuals _______

A

limit of stability

The client limit stability is the distance outside the base of support that he/she can move without losing control of the center of gravity.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

how often should balance training be performed to show the improvements?

A

10 mins a day, 3x/week for 4 weeks showed improvements in both static and dynamic ability

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

what environment must balance be in?

A

in multiplanar and in a proprioceptively enriched environment

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

balance does NOT work in isolation, it is both dynamic and static T/F

A

True!

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

what is the benefit of balance training?

A

protect the lower extremities from injuries/ankle sprains

improve lower extremities biomechanics

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

what is the systematic progression of proprioceptively challenge?

A 
floor
balance beam
half foam roll
foam pad
balance disc
wobble board
BOSU ball
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

what kind of planes should the balance be trained in?

A

sagittal (front and back)
frontal plane (side to side)
transverse (rotation)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

balance stabilization (phase 1)

A

involve little joint motion on the balance leg, must be stationary.

slow tempo

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

what are some exercises for balance stabilization?

A

single-leg balance
single-leg lift and chop
single-leg hip external/internal rotation
single-leg balance reach

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

list the variety body position for proprioceptive manipulation?

A

two legs/stable surface
single-leg/stable surface
two legs/unstable surface
single-leg/unstable surface

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

what clients would most likely use the two-leg stable surface?

A

elderly clients, and previously injured individuals.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

balance strength (phase 2,3,4)

A

more dynamic, using eccentric and concentric on the balanced leg through a full ROM

medium tempo

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

what are some exercises for balance strength?

A 
single-leg squat
single-leg Romanian deadlifts
single-leg squat touchdown
MP step up to balance
MP lunge to balance
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

balance power (phase 5)

A

develops proper deceleration
dynamic neuromuscular efficiency
relative joint stabilization
eccentric strength

using hopping motions

as fast as it can be controlled

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

what does ‘hopping’ and ‘jumping’ mean in NASM?

A

hopping means - one-foot

jumping means - both feet

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

what are some exercises for balance power?

A

multiplanar hop with stabilization
box hop-up with stabilization
box hop down with stabilization

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

are goals for hypertrophy and strength require balance training?

A

no, but it is recommended (phase 3, 4)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

what are the progressive proprioceptive manipulation?

A 
easy to hard
simple to complex
stable to unstable
static to dynamic
slow to fast
two arms/leg to single/arms leg
eyes opened to eyes closed
known to unknown (cognitive task)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

balance stabilization acute variables

A

1-3 sets
12-20 reps or 6-10 reps (SL)
slow tempo 4/2/1

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

balance strength acute variables

A

2-3 sets
8-12 reps
moderate tempo

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

balance power acute variables

A

2-3 sets
8-12 reps
fast as can be controlled (landing position hold 3-5 secs)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

what is the other word that define plyo training?

A

reactive

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
a form of training in which the individuals react to the ground surface in such a way that they develop large than normal ground forces that can be used to project the body with greater velocity/speed of movement
plyometric training
26
what must an individual have BEFORE starting any plyo training?
core strength joint stability range of motion balance efficiency
27
what kind of individuals may not be appropriate to reactive training?
individuals with SELECT chronic diseases or health/functional limitations.
28
exert maximal force output in a minimal amount of time
rate of force production
29
exercises that generate quick, powerful movements involving explosive concentric muscle contraction preceded by an eccentric muscle contraction
plyo (reactive) training
30
what are the three phases of plyo training?
``` eccentric phase (loading phase) amortization phase (transitioning phase) concentric phase (unloading phase) ```
31
what is another word for the eccentric phase?
cocky
32
eccentric phase (define)
increase muscle spindles by pre-stretching the muscle before activation ex. stretching a rubberband - where loading energy is stored and ready for concentric.
33
amortization phase (define)
transition between eccentric (loading) and concentric (unloading) during plyo movements. The faster the switch, the more power the concentric action
34
concentric phase (define)
the unloading phase and involve concentric contraction. Example - releasing the rubber band after it was stretched.
35
what is the ultimate goal of plyo training?
decrease the reaction time of the muscle action spectrum | eccentric deceleration, isometric stabilization, concentric acceleration
36
requires the neuromuscular system to react quickly and efficiently after an eccentric muscle action to product a concentric action and impart necessary form in the appropriate direction
stretch-shortening cycle.
37
what are the plyo parameters?
``` wearing supportive shoes proper surface (grass field, basketball court or track) ```
38
plyo stabilization (phase 1)
involve little to joint motion establish optimal landing and posture alignment pause to stabilize when landing, hold the position for 3-5 seconds in a controlled manner.
39
plyo stabilization exercises
squat jump with stabilization box jump down with stabilization box jump up with stabilization multiplanar jump with stabilization
40
plyo strength (phase 2,3,4)
dynamic, more eccentric and concentric movement with rull ROM. Improve dynamic joint stabilization, eccentric strength, rate of force production and REPETITIVE not required for hypertrophy and maximal strength but recommended.
41
plyo strength exercises
squat jump tuck jumps butt kicks power step up
42
plyo power (phase 5)
entire muscle action and contraction-velocity spectrums. improve the rate of force production, and EXPLOSIVE maybe optional for power phase as it may include this already for resistance training
43
plyo power exercises
ice skater single-leg power steps up proprioceptive plyometrics.
44
plyo stabilization acute variables
1-3 sets 5-8 reps hold landing for 3-5 secs
45
can clients in phase 1 do plyo?
ONLY if they have adequate core, balance and body strength
46
plyo strength acute variables
2-3 sets | 8-10 reps repeating
47
plyo power acute variables
2-3 sets | 8-12 reps explosive
48
distance covered divided by time
speed stride rate & stride length
49
a short burst of movement that involves a change of movement direction, cadence or speed.
agility
50
refers to the ability to react to a stimulus and appropriately change the motion of the body
quickness
51
what does SAQ allow the client to do?
accelerate, decelerate, and dynamically stabilize the body in all planes of motion
52
the # of strides taken in a given amount of time
stride rate
53
the distance covered with each stride
stride length
54
what are the 2 sprint mechanics?
front-side mechanics | backside mechanics
55
front-side mechanics
TRIPLE FLEXION movement of the lead leg include ankle dorsiflexion, knee flexion, hip flexion and neutral pelvis
56
how do you improve front-side mechanics?
better stability, less braking forces, increase forward driving forces
57
backside mechanics
Plantarflexion, and extension | ankle plantarflexion, knee extension, hip extension, and neutral pelvis
58
how do you improve backside mechanics?
stronger push phase, knee/hip/glute contraction, and back arm drive.
59
SAQ should always follow a comprehensive warm-up protocol. T/F
TRUE
60
SAQ for youth
red light, green light | follow the snake
61
SAQ for weight loss
high intensity/short programs are more effective. used circuit training with ropes, cones, and ladders. drills, modfied drills and partner drills.
62
what is the primary focus for weight loss when using SAQ training?
keep HR elevated for more caloric expenditure AND intensity based on the client's fitness ability.
63
SAQ for seniors
varied size cone/hurdle step over | stand up figure 8
64
what is the benefit of SAQ for seniors?
prevent a decrease in bone density and muscular power
65
loss of bone density due to aging phase, mostly in women
Osteopenia
66
What must the exercises be related to when doing SAQ training for seniors?
it must focus on individual needs for daily life such as standing, walking up the stairs, ground obstacles.
67
loss of skeletal muscle mass
scarpoenia
68
what is the success and safety of the SAQ program rely on ?
core, balance and reactive capabilities
69
define the SAQ stabilization and examples
4-6 drills with limited horizontal inertia and unpredictability cone and ladders agility drills
70
define the SAQ strength and examples
6-8 drills allowing greater horizontal inertia some limited unpredictability 5-10-5, t drill, box drill, stand up to figure 8
71
define the SAQ power and examples
6-10 drills allow maximal horizontal inertia and unpredictability modified box drill, partner mirror drills, and timed drills
72
SAQ stabilization acute variables
1-2 sets, 3-4 reps
73
SAQ strength acute variables
3-4 sets, 3-5 reps
74
SAQ power acute variables
3-5 sets, 3-5 reps
75
SAQ is an optional part of the program T/F
TRUE
76
another word for quickness
reaction time

NASM (15 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions