Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

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
Q

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

A

plyometric training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

what must an individual have BEFORE starting any plyo training?

A

core strength
joint stability
range of motion
balance efficiency

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

what kind of individuals may not be appropriate to reactive training?

A

individuals with SELECT chronic diseases or health/functional limitations.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

exert maximal force output in a minimal amount of time

A

rate of force production

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

exercises that generate quick, powerful movements involving explosive concentric muscle contraction preceded by an eccentric muscle contraction

A

plyo (reactive) training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

what are the three phases of plyo training?

A 
eccentric phase (loading phase)
amortization phase (transitioning phase)
concentric phase (unloading phase)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

what is another word for the eccentric phase?

A

cocky

32
Q

eccentric phase (define)

A

increase muscle spindles by pre-stretching the muscle before activation

ex. stretching a rubberband - where loading energy is stored and ready for concentric.

33
Q

amortization phase (define)

A

transition between eccentric (loading) and concentric (unloading) during plyo movements. The faster the switch, the more power the concentric action

34
Q

concentric phase (define)

A

the unloading phase and involve concentric contraction. Example - releasing the rubber band after it was stretched.

35
Q

what is the ultimate goal of plyo training?

A

decrease the reaction time of the muscle action spectrum

eccentric deceleration, isometric stabilization, concentric acceleration

36
Q

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

A

stretch-shortening cycle.

37
Q

what are the plyo parameters?

A 
wearing supportive shoes
proper surface (grass field, basketball court or track)
38
Q

plyo stabilization (phase 1)

A

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
Q

plyo stabilization exercises

A

squat jump with stabilization
box jump down with stabilization
box jump up with stabilization
multiplanar jump with stabilization

40
Q

plyo strength (phase 2,3,4)

A

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
Q

plyo strength exercises

A

squat jump
tuck jumps
butt kicks
power step up

42
Q

plyo power (phase 5)

A

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
Q

plyo power exercises

A

ice skater
single-leg power steps up
proprioceptive plyometrics.

44
Q

plyo stabilization acute variables

A

1-3 sets
5-8 reps
hold landing for 3-5 secs

45
Q

can clients in phase 1 do plyo?

A

ONLY if they have adequate core, balance and body strength

46
Q

plyo strength acute variables

A

2-3 sets

8-10 reps repeating

47
Q

plyo power acute variables

A

2-3 sets

8-12 reps explosive

48
Q

distance covered divided by time

A

speed

stride rate & stride length

49
Q

a short burst of movement that involves a change of movement direction, cadence or speed.

A

agility

50
Q

refers to the ability to react to a stimulus and appropriately change the motion of the body

A

quickness

51
Q

what does SAQ allow the client to do?

A

accelerate, decelerate, and dynamically stabilize the body in all planes of motion

52
Q

the # of strides taken in a given amount of time

A

stride rate

53
Q

the distance covered with each stride

A

stride length

54
Q

what are the 2 sprint mechanics?

A

front-side mechanics

backside mechanics

55
Q

front-side mechanics

A

TRIPLE FLEXION
movement of the lead leg
include ankle dorsiflexion, knee flexion, hip flexion and neutral pelvis

56
Q

how do you improve front-side mechanics?

A

better stability, less braking forces, increase forward driving forces

57
Q

backside mechanics

A

Plantarflexion, and extension

ankle plantarflexion, knee extension, hip extension, and neutral pelvis

58
Q

how do you improve backside mechanics?

A

stronger push phase, knee/hip/glute contraction, and back arm drive.

59
Q

SAQ should always follow a comprehensive warm-up protocol. T/F

A

TRUE

60
Q

SAQ for youth

A

red light, green light

follow the snake

61
Q

SAQ for weight loss

A

high intensity/short programs are more effective.
used circuit training with ropes, cones, and ladders.

drills, modfied drills and partner drills.

62
Q

what is the primary focus for weight loss when using SAQ training?

A

keep HR elevated for more caloric expenditure AND intensity based on the client’s fitness ability.

63
Q

SAQ for seniors

A

varied size cone/hurdle step over

stand up figure 8

64
Q

what is the benefit of SAQ for seniors?

A

prevent a decrease in bone density and muscular power

65
Q

loss of bone density due to aging phase, mostly in women

A

Osteopenia

66
Q

What must the exercises be related to when doing SAQ training for seniors?

A

it must focus on individual needs for daily life such as standing, walking up the stairs, ground obstacles.

67
Q

loss of skeletal muscle mass

A

scarpoenia

68
Q

what is the success and safety of the SAQ program rely on ?

A

core, balance and reactive capabilities

69
Q

define the SAQ stabilization and examples

A

4-6 drills with limited horizontal inertia and unpredictability

cone and ladders agility drills

70
Q

define the SAQ strength and examples

A

6-8 drills allowing greater horizontal inertia some limited unpredictability

5-10-5, t drill, box drill, stand up to figure 8

71
Q

define the SAQ power and examples

A

6-10 drills allow maximal horizontal inertia and unpredictability

modified box drill, partner mirror drills, and timed drills

72
Q

SAQ stabilization acute variables

A

1-2 sets, 3-4 reps

73
Q

SAQ strength acute variables

A

3-4 sets, 3-5 reps

74
Q

SAQ power acute variables

A

3-5 sets, 3-5 reps

75
Q

SAQ is an optional part of the program T/F

A

TRUE

76
Q

another word for quickness

A

reaction time

NASM (15 decks)

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