nasm ch 13 Flashcards
1
Q
Adaptive Benefits of Resistence Training:
A
- Psychological
- Physical
- Performance
2
Q
physiological adaptations to resistance traning
A
- Improved cardiovascular efficiency
- Beneficial (hormone) and (cholesterol) adaptations
- Decreased body fat
- Increased metabolic efficiency (metabolism)
3
Q
physical adaptations to resistance traning
A
- increased tissue (muscle, tendons, ligaments) strength
- Increased cross-sectional area of muscle fibers
- Increased bone density
4
Q
performance adaptations to resistance traning
A
1. Increased neuromuscular control (coordination) 2. Increased endurance 3. Increased strength 4. Increased power
5
Q
Table 13.2 General Adaption Syndrome (G.A.S.)
A
- Alarm
- Resistance
- Exhaustion
6
Q
General Adaptation Syndrome:
A
A term used to describe how the body responds and adapts to stress.
7
Q
Alarm Reaction:
A
The alarm reaction is the initial reaction to a stressor.
8
Q
Resistance Development:
A
The body increases its functional capacity to adapt to the stressor
9
Q
Exhaustion:
A
Prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system.
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.
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.
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.
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.
14
Q
What do Type II fibers important for?
A
muscles producing movements requiring force and power such as performing a sprint.
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.
16
Q
Periodization:
A
Division of a training program into smaller, progressive stages
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:
- Mechanical
- neuromuscular
- metabolic
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.
19
Q
What are the progressions of the arms during Resistive Training: easiest to hardest
A
- Two arms
- Alternating Arms
- Single Arm
20
Q
Mechanical Specificity:
A
weight and movements placed on the body.
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
22
Q
Neuromuscular Specificity:
A
speed of contraction and exercise selection
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
24
Q
Metabolic Specificity:
A
energy demand placed on the body.
25
Development Stages of Metabolic Specificity:
Endurance Training
- low weights
- high reps
Strength Training
- high weights
- low reps
26
Resistance Training Systems
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
27
Single-set
Performing one set of each exercise
28
What are the progressions of the Legs during Resistive Training: easiest to hardest
1. Two legs stable
2. One leg Stable
3. Two legs unstable
4. One Leg Unstable
29
Multiple-set
Performing a multiple number of sets for each exercise
30
Pyramid
Increasing (or decreasing) weight with each set
31
Superset
Performing two exercises in rapid succession with minimal rest
32
Drop-sets
Performing a set to failure, then removing a small percentage of the load and continuing with the set
33
Circuit training
Performing a series of exercises, one after the other, with minimal rest
34
Peripheral heart action
A variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit
35
Split-routine
A routine that trains different body parts on separate days
36
Horizontal loading
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
Vertical Loading
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
Peripheral Heart Action System:
| Set 1: Stabilization
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
Peripheral Heart Action System:
| Set 2: Strength
1. Bench press
2. Barbell squat
3. Seated row
4. Romanian deadlift
5. Seated dumbbell shoulder press
40
Peripheral Heart Action System:
| Set 3: Power
1. Medicine ball chest pass
2. Squat jump
3. Soccer throw
4. Power step-up
5. Front medicine ball oblique throw
41
Total Body exercise progressions
1. Total Body- Stablization Exercises:
1. Ball Squat, Curl to Press
2. 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
2. Chest- exercise progressions
2. Chest- Stabilization Exercises
1. Ball Dumbell Chest Press
2. 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
3. Back- Exercise progressions
3. Back-Stabilization Exercises
1. Standing Cable Row
2. 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
4. Shoulders- Exercise progressions
4. Shoulders- Stabilization Exercises
1. Single-Leg Dumbbell Scaption
2. 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
5. Biceps- Exercise progressions
5. Biceps- Stablization Exercises
1. Single-Leg Dumbbell Curl
2. Single-leg Barbell Curl
Biceps- Strength
1. Seated Two-Arm Dumbbell Biceps Curl
2. Bicep Curl Machine
46
6.Triceps- Exercise progressions
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
7. Legs- Exercise progressions
7. Legs- Stablization Exercises
1. Ball Squat
2. 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
Progressive Adaptions from Resistance Training
Primary Adaption from resistance training:
1. Stabilization
2. Strength
3. Power
49
Adaptions can be manipulated by altering:
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
Stabilization (Phase 1)
1. stabilization endurance
51
stabilization phase Progression:
propriceptively- based training in a unstable yet controlled environment
52
stabilization phase Primary Adaptions:
a. muscular endurance
| b. stability/balance/coordination
53
Muscular Endurance
ability to produce and maintain relatively low levels of force over prolonged periods of time
54
muscular endurance (aka: regular endurance) acute variables
- low intensity of force
- higher reps (12-20)
- minimal rest between sets
55
Program Design for Stabilization
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
Strength (Phase 2) and (Phase 3,4) Primary Adaption:
1. strength endurance
2. Hypertrophy
3. Maximal strength
57
strength endurance
The ability of the body to repeatedly produce high levels of force for prolonged periods.
58
strength endurance acute variables
- higher intensity of force
- lower reps (8-12)
- more sets, repeatedly, with minimal rest between sets
59
strength endurance Primary Adaption:
1. stabilization strength and endurance
| 2. muscle growth and strength
60
strength endurance Progression:
increase in load and volume
61
Program Design for Strength Endurance
Phase 2- Strength Endurance Training
superset:
1. strength
2. stabilization
1. Reps: strength (8-12) stabilization (8-12)
2. Sets: 2-4
3. Intensity: 70-80%
4. Tempo: strength (2/0/2) Stabilization (3/2/1)
5. Rest Interval: 60 seconds between pairs
6. Duration: 4-6 weeks
7. Frequency: 2-4x a week
superset:
1. strength
2. stabilization
62
Hypertrophy (phase 3)
Enlargement of skeletal muscle fibers in response to increased time under tension.
63
Program Design for Hypertrophy Training:
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
Maximal Strength (phase 4)
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
Program Design for Maximal StrengthTraining
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
Power (phase 5)
ability of the neuromuscular system to produce the greatest force in the shortest time
67
Power (phase 5) Primary Adaption:
rate of force production
an increase in either force (weight) and/or velocity (speed) will produce an increase in power
68
Power (phase 5)Progression:
increase speed of movement
69
Program Design for Power Training
Phase 5- PowerTraining
superset:
1. strength
2. power
1. Reps:
a. 1-5 (strength)
b. 8-10 (power)
2. Sets: 3-5
3. Intensity:
a. 85-100% (Strength)
b. up to 10% of bodyweight (power)
4. Tempo:
a. strength (x/x/x)
b. power (explosive)
5. Rest Interval: 2 minutes between pairs
6. Duration: 4 weeks
7. Frequency: 2-4x a week
70
Total Body: Stabilization
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
Chest: Stabilization
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
Back: Stabilization
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
Shoulder: Stabilization
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
Biceps: Stabilization
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
Triceps: Stabilization
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
Legs: Stabilization
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
What are the progressions of (LOWER BODY)
easiest to hardest (stable to unstable):
1. Two legs stable
2. One leg Stable
3. Two legs unstable
4. One Leg Unstable
78
What are the progressions of (UPPER BODY)
easiest to hardest (stable to unstable):
1. Two arms
2. Alternating Arms
3. Single Arm
4. single arm with rotation
