nasm ch 14

Question 1

Program Design

Answer 1

Purposeful system or plan to help an individual achieve a specific goal.

Question 2

Acute Variables

Answer 2

Important components that specify how each exercise is to be performed.

Question 3

Repetition

Answer 3

One complete movement of a single exercise.

Question 4

Power Adaptions

Answer 4

Sets Reps Intensity Tempo Rest Interval

3-6 sets, 1-10 @ 30-45% 1RM Fast as Possible 3-5 mins

Question 5

Maximal Strength

Answer 5

Sets Reps Intensity Tempo Rest Interval

4-6 sets, 1-5 @ 85-100% 1RM Fast, Controlled 3-5 mins

Question 6

Hypertrophy

Answer 6

Sets Reps Intensity Tempo Rest Interval

3-5 sets, 6-12 @ 75-85% 1RM Moderate 0-60 secs

Question 7

Endurance

Answer 7

Sets Reps Intensity Tempo Rest Interval

1-3 sets, 12-20 @ 50-70% 1RM Slow 0-90 secs

Question 8

Set

Answer 8

Group of consecutive repetitions

Question 9

Training Intensity

Answer 9

Clients level of effort, compared with Maximal effort, expressed as a percentage

Question 10

Repetition Tempo

Answer 10

Speed with which each repetition is performed

Question 11

Rest

Answer 11

Time taken off in between reps

Question 12

ATP-PC Recovery

Answer 12

50%: 20-30 secs
75%: 40 secs
85-90%: 60 secs
100%: 3 mins
The shorter the rest, the less recovery

Question 13

Training Volume

Answer 13

Amount of physical training performed with a specific period of time.

Question 14

Factors for Setting Rest Periods

Answer 14

Training experience, training intensity, nutritional status, general fitness level, tolerance to sort rest periods, muscle mass, training goals, recoverability

Question 15

Factors for Setting Training Volume

Answer 15

Training phase, goals, age, work capacity, recoverability, nutritional status, injury history

Question 16

High Volume Training

Answer 16

low intensity = increase muscle cross section, improve lipid serum profile, increase metabolic rate

Question 17

Low Volume

Answer 17

high intensity = greater neuromuscular efficiency, greater rate of force production, increase motor unit recruitment

Question 18

Training Frequency

Answer 18

Number of training sessions performed during a specified period. Usually for one week.
Strength = 3-5x per week Maintain = 1-2 x per week

Question 19

Training Duration

Answer 19

timeframe of a workout including warm-up and cool-down or length of time spent in a phase. 60-90 minutes for 4 weeks

Question 20

Exercise Selection

Answer 20

Process of choosing the right exercise for a client’s program

Question 21

Three (3) Types of Exercises

Answer 21

Total Body, Multi Joint, Single Joint

Question 22

Total Body Exercises

Answer 22

Include multiple joint movements

Question 23

Multijoint Exercises

Answer 23

Involve 2-3 joints

Question 24

Single Joint Exercises

Answer 24

Focus on isolating one major muscle group or joint

Question 25

Training Plan

Answer 25

Specific outline created to meet client’s goals that details form of training, length of time, future changes and specific exercises.

Question 26

Annual Plan

Answer 26

Marco-cycle general plan that spans 1 year

Question 27

Monthly Plan

Answer 27

Meso-cycle general plan that spans 1 month

Question 28

Weekly Plan

Answer 28

Micro-cycle specific workouts that spans 1 week