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NASM Study Deck > nasm ch 13 > Flashcards

nasm ch 13 Flashcards

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1
Q

Adaptive Benefits of Resistence Training:

A
  1. Psychological
  2. Physical
  3. Performance
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2
Q

physiological adaptations to resistance traning

A
  1. Improved cardiovascular efficiency
  2. Beneficial (hormone) and (cholesterol) adaptations
  3. Decreased body fat
  4. Increased metabolic efficiency (metabolism)
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3
Q

physical adaptations to resistance traning

A
  1. increased tissue (muscle, tendons, ligaments) strength
  2. Increased cross-sectional area of muscle fibers
  3. Increased bone density
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4
Q

performance adaptations to resistance traning

A 
1. Increased neuromuscular control 
(coordination)
2. Increased endurance
3. Increased strength
4. Increased power
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5
Q

Table 13.2 General Adaption Syndrome (G.A.S.)

A
  1. Alarm
  2. Resistance
  3. Exhaustion
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6
Q

General Adaptation Syndrome:

A

A term used to describe how the body responds and adapts to stress.

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7
Q

Alarm Reaction:

A

The alarm reaction is the initial reaction to a stressor.

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8
Q

Resistance Development:

A

The body increases its functional capacity to adapt to the stressor

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9
Q

Exhaustion:

A

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

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10
Q

How do personal Trainers improperly fight against adaptation?

A

they only increase the weight of the resistance exercise which can put added stress onto the body.

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11
Q

What are Type I muscle Fibers

A

Slow-twitch muscle fibers are smaller in diameter, slower to produce maximal tension, and more resistant to fatigue.

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12
Q

What do Type I muscle fibers important for?

A

muscles that need to produce long-term contractions necessary for stabilization, endurance, and postural control.

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13
Q

What are Type II Music Fibers

A

Type II or fast-twitch muscle fi bers are larger in size, quick to produce maxi-mal tension, and fatigue more quickly.

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14
Q

What do Type II fibers important for?

A

muscles producing movements requiring force and power such as performing a sprint.

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15
Q

What type of muscle is recruited for muscular endurance exercises?

A

Type I muscle fiber in which they are recruited with high repetitions.

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16
Q

Periodization:

A

Division of a training program into smaller, progressive stages

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17
Q

S.A.I.D. Principle

A

The degree of adaption that occurs during training is directly related to the specificity of the training program:

  1. Mechanical
  2. neuromuscular
  3. metabolic
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18
Q

Principle of Specificity or Specific Adaptation to Imposed Demands (SAID Principle):

A

Principle that states the body will adapt to the specific demands that are placed on it.

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19
Q

What are the progressions of the arms during Resistive Training: easiest to hardest

A
  1. Two arms
  2. Alternating Arms
  3. Single Arm
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20
Q

Mechanical Specificity:

A

weight and movements placed on the body.

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21
Q

Mechanical Specificity

A

Muscular Endurance

  • light weights and high repetitions.
  • training requires prolonged bouts of exercise
  • mimimal rest periods between sets

Maximal(Muscular) Strength

  • use of heavy weights.
  • training requires prolonged bouts of exercise
  • longer rest periods
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22
Q

Neuromuscular Specificity:

A

speed of contraction and exercise selection

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23
Q

Development Stages of Neuromuscular Specificity:

A

Stabilization training

  • controlled unstable environment
  • slow speeds

Strength training

  • stable environment
  • heavier loads

Power training

  • plyometric environment
  • low weight
  • high velocity
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24
Q

Metabolic Specificity:

A

energy demand placed on the body.

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25
Q

Development Stages of Metabolic Specificity:

A

Endurance Training

  • low weights
  • high reps

Strength Training

  • high weights
  • low reps
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26
Q

Resistance Training Systems

A
  1. Single-set
  2. multiple-set
  3. pyramid
  4. superset
  5. drop-sets
  6. circuit training
  7. peripheral heart action
  8. split-routine
  9. vertical loading
  10. horizontal loading
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27
Q

Single-set

A

Performing one set of each exercise

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28
Q

What are the progressions of the Legs during Resistive Training: easiest to hardest

A
  1. Two legs stable
  2. One leg Stable
  3. Two legs unstable
  4. One Leg Unstable
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29
Q

Multiple-set

A

Performing a multiple number of sets for each exercise

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30
Q

Pyramid

A

Increasing (or decreasing) weight with each set

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31
Q

Superset

A

Performing two exercises in rapid succession with minimal rest

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32
Q

Drop-sets

A

Performing a set to failure, then removing a small percentage of the load and continuing with the set

33
Q

Circuit training

A

Performing a series of exercises, one after the other, with minimal rest

34
Q

Peripheral heart action

A

A variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit

35
Q

Split-routine

A

A routine that trains different body parts on separate days

36
Q

Horizontal loading

A

Performing all sets of an exercise (or body part) before moving on to the next exercise (or body part).

Ex.
1. Total body- would do 3 sets of (8 reps) could be 3 different exercise for the total body then move onto next body part. 
2. chest,- 3 sets of 8
3. back, etc
4. shoulders, 
5. biceps, 
6. triceps
7. Legs
once completed, the client would start over and do the next set, if applicable
37
Q

Vertical Loading

A

Performing exercises on the OPT template one after the other, in a vertical manner down the template.

EX:

  1. Total body- perform 1set of first exercise for total body aka. (12 req reps) then move down to the
  2. chest- 12 reps
  3. back- etc
  4. shoulders,
  5. biceps,
  6. triceps
  7. Legs
    once completed, the client would start over and do the next set, if applicable
38
Q

Peripheral Heart Action System:

Set 1: Stabilization

A
  1. Ball dumbbell chest press
  2. Ball squat
  3. Single-leg cable row
  4. Step-up to balance
  5. Single-leg dumbbell shoulder press
39
Q

Peripheral Heart Action System:

Set 2: Strength

A
  1. Bench press
  2. Barbell squat
  3. Seated row
  4. Romanian deadlift
  5. Seated dumbbell shoulder press
40
Q

Peripheral Heart Action System:

Set 3: Power

A
  1. Medicine ball chest pass
  2. Squat jump
  3. Soccer throw
  4. Power step-up
  5. Front medicine ball oblique throw
41
Q

Total Body exercise progressions

A
  1. Total Body- Stablization Exercises:
  2. Ball Squat, Curl to Press
  3. Multiplanar Step-up Balance, Curl, to Overhead Press

Total Body- Strength Exercises

  1. Lunge to Two-Arm Dumbell Press
  2. Squat, Curl, to Two-arm Press

Total Body- Power Exercises

  1. Two-Arm Push Press
  2. Barbell Clean
42
Q
  1. Chest- exercise progressions
A
  1. Chest- Stabilization Exercises
  2. Ball Dumbell Chest Press
  3. Push-up

Chest- Strength Exercises

  1. Flat Dumbbell Chest Press
  2. Barbell Bench Press

Chest- Power Exercises

  1. Two-Arm Medicine Ball Chest Pass
  2. Rotation Chest Press
43
Q
  1. Back- Exercise progressions
A
  1. Back-Stabilization Exercises
  2. Standing Cable Row
  3. Ball Dumbbell Row

Back- Strength Exercises

  1. Seated Cable Row
  2. Seated Lat Pulldown

Back- Power Exercises

  1. Medicine Ball Pullover Throw
  2. Soccer Throw
44
Q
  1. Shoulders- Exercise progressions
A
  1. Shoulders- Stabilization Exercises
  2. Single-Leg Dumbbell Scaption
  3. Seated Stability Ball Military Press

Shoulders- Strength Exercises

  1. Seated Dumbbell Shoulder Press
  2. Seated Shoulder Press Machine

Shoulders- Power Exercises

  1. Front Medicine Ball Oblique Throw
  2. Overhead Medicine Ball throw
45
Q
  1. Biceps- Exercise progressions
A
  1. Biceps- Stablization Exercises
  2. Single-Leg Dumbbell Curl
  3. Single-leg Barbell Curl

Biceps- Strength

  1. Seated Two-Arm Dumbbell Biceps Curl
  2. Bicep Curl Machine
46
Q

6.Triceps- Exercise progressions

A

6.Triceps- Stablization Exercises

  1. Supine Ball Dumbbell Triceps Extension
  2. Prone Ball Dumbbell Triceps Extension

Triceps- Strength Exercises

  1. Cable Pushdown
  2. Supine Bench Barbell Tricep Extension
47
Q
  1. Legs- Exercise progressions
A
  1. Legs- Stablization Exercises
  2. Ball Squat
  3. Multiplanar Step-Up to Balance

Legs- Strength Exercises

  1. Leg Press (Hip Sled)
  2. Barbell Squat

Legs- Power Exercises

  1. Squat Jump
  2. Tuck Jump
48
Q

Progressive Adaptions from Resistance Training

A

Primary Adaption from resistance training:

  1. Stabilization
  2. Strength
  3. Power
49
Q

Adaptions can be manipulated by altering:

A

a. Choices of exercise: - ex: leg press, bench press
b. order of exercises,
c. resistance and repetitions used,
d. number of sets for each exercise,
e. duration of rest period between sets and exercises

50
Q

Stabilization (Phase 1)

A
  1. stabilization endurance
51
Q

stabilization phase Progression:

A

propriceptively- based training in a unstable yet controlled environment

52
Q

stabilization phase Primary Adaptions:

A

a. muscular endurance

b. stability/balance/coordination

53
Q

Muscular Endurance

A

ability to produce and maintain relatively low levels of force over prolonged periods of time

54
Q

muscular endurance (aka: regular endurance) acute variables

A
  • low intensity of force
  • higher reps (12-20)
  • minimal rest between sets
55
Q

Program Design for Stabilization

A

Phase 1- Stabilization Endurance Training
(Program Design):

  1. Reps: 12-20
  2. Sets: 1-3
  3. Intensity: 60-70%
  4. Tempo: Slow (4/2/1)
  5. Rest Interval: 0-90 seconds
  6. Duration: 4-6 weeks
  7. Frequency: 2-4x a week
56
Q

Strength (Phase 2) and (Phase 3,4) Primary Adaption:

A
  1. strength endurance
  2. Hypertrophy
  3. Maximal strength
57
Q

strength endurance

A

The ability of the body to repeatedly produce high levels of force for prolonged periods.

58
Q

strength endurance acute variables

A
  • higher intensity of force
  • lower reps (8-12)
  • more sets, repeatedly, with minimal rest between sets
59
Q

strength endurance Primary Adaption:

A
  1. stabilization strength and endurance

2. muscle growth and strength

60
Q

strength endurance Progression:

A

increase in load and volume

61
Q

Program Design for Strength Endurance

A

Phase 2- Strength Endurance Training

superset:

  1. strength
  2. stabilization
  3. Reps: strength (8-12) stabilization (8-12)
  4. Sets: 2-4
  5. Intensity: 70-80%
  6. Tempo: strength (2/0/2) Stabilization (3/2/1)
  7. Rest Interval: 60 seconds between pairs
  8. Duration: 4-6 weeks
  9. Frequency: 2-4x a week
    superset:
  10. strength
  11. stabilization
62
Q

Hypertrophy (phase 3)

A

Enlargement of skeletal muscle fibers in response to increased time under tension.

63
Q

Program Design for Hypertrophy Training:

A

Phase 3- Hypertrophy Training

  1. Reps: 6-12
  2. Sets: 3-5
  3. Intensity: 75-85%
  4. Tempo: Moderate/slow (2/0/2)
  5. Rest Interval: 0-60 seconds
  6. Duration: 4 weeks
  7. Frequency: 3-6x a week
64
Q

Maximal Strength (phase 4)

A
  1. the maximum force that a muscle can produce in a single effort regardless of how fast the load moves
  2. muscles are lifting maximal loads
65
Q

Program Design for Maximal StrengthTraining

A

Phase 4- Maximal StrengthTraining

  1. Reps: 1-5
  2. Sets: 4-6
  3. Intensity: 85-100%
  4. Tempo: Fast (x/x/x)
  5. Rest Interval: 3-5 minutes
  6. Duration: 4 weeks
  7. Frequency: 2-4x a week
66
Q

Power (phase 5)

A

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

67
Q

Power (phase 5) Primary Adaption:

A

rate of force production

an increase in either force (weight) and/or velocity (speed) will produce an increase in power

68
Q

Power (phase 5)Progression:

A

increase speed of movement

69
Q

Program Design for Power Training

A

Phase 5- PowerTraining

superset:

  1. strength
  2. power
  3. Reps:
    a. 1-5 (strength)
    b. 8-10 (power)
  4. Sets: 3-5
  5. Intensity:
    a. 85-100% (Strength)
    b. up to 10% of bodyweight (power)
  6. Tempo:
    a. strength (x/x/x)
    b. power (explosive)
  7. Rest Interval: 2 minutes between pairs
  8. Duration: 4 weeks
  9. Frequency: 2-4x a week
70
Q

Total Body: Stabilization

A

I. Ball Squat Curl to Press

Regression:
1. decrease range of motion

Progression:

  1. alternating-arm
  2. single-arm
  3. single leg

II. Multiplanar Step-up Balance, Curl to Overhead Press

Regression:
1. omit balance

Progression:

  1. frontal plane
  2. transverse plane
71
Q

Chest: Stabilization

A

I. Ball Dumbell Chest Press

Regression:
1. dumbbell chest on a bench

Progression:

  1. alternating-arm
  2. single arm

II. Push-up

Regression:

  1. on knees
  2. hands on bench, feet on floor
  3. hands on wall, feet on floor

Progression:

  1. lower extremities on ball
  2. hands on medicine ball
  3. hands on stability ball
72
Q

Back: Stabilization

A

I. Standing Cable Row

Regression:
1. seated

Progression:

  1. two legs; alternating-arm
  2. two legs; one-arm
  3. single leg; two arms
  4. single leg; alternating-arm
  5. single leg; one-arm

II. Ball Dumbbell Row

Regression:
1. kneeling over the ball

Progression:

  1. alternating-arm
  2. one-arm
73
Q

Shoulder: Stabilization

A

I. Single-leg Dumbbell Scaption

Regression:

  1. two-legs
  2. seated

Progression:

  1. single-leg; alternating arm
  2. single-leg; single arm
  3. proprioceptive modalities

II. Seated Stability Ball Military Press

Regression:
1. seated on a bench

Progression:

  1. alternating-arm
  2. one-arm
  3. standing
74
Q

Biceps: Stabilization

A

I. Single-leg Dumbbell Curl

Regression:
1. two-leg

Progression:

  1. alternating-arm
  2. single-arm
  3. proprioceptive modalities

II. Single-leg Barbell Curl

Regression:
1. 1. two-leg

Progression:
1. proprioceptive modalities

75
Q

Triceps: Stabilization

A

I. Supine Ball Dumbbell Triceps Extensions

Regression:
1. on bench

Progression:

  1. alternating-arms
  2. one-arm

II. Prone Ball Dumbbell Triceps Extensions

Regression:
1. standing with cable

Progression:

  1. alternating-arms
  2. single-arm
76
Q

Legs: Stabilization

A

I. Ball Squat

Regression:
1. decrease range of motion

Progression:
1. squat without the stability ball

II. Multiplanar Step-Up to Balance

Regression:

  1. omit balance
  2. decrease step height

Progression:

  1. frontal plane step up
  2. transverse plane step up
77
Q

What are the progressions of (LOWER BODY)

A

easiest to hardest (stable to unstable):

  1. Two legs stable
  2. One leg Stable
  3. Two legs unstable
  4. One Leg Unstable
78
Q

What are the progressions of (UPPER BODY)

A

easiest to hardest (stable to unstable):

  1. Two arms
  2. Alternating Arms
  3. Single Arm
  4. single arm with rotation

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