NASM-CHAPTER 1 Flashcards

1
Q

Phases of the OPT model

A
Phase 1: Stabilization Endurance Training.  
Phase 2: Muscular Endurance Training, 
Phase 3: Hypertrophy Training
Phase 4: Maximal Strength Training
Phase 5: Power
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2
Q

Phase 1: Stabilization Endurance Training.

A

Here, clients work to build their fitness foundations (e.g.,
improving flexibility, balance, joint stability, and endurance) in preparation for more intense forms of training to come

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3
Q

Phase 2: Muscular Endurance Training),

A

which clients then work to increase how long their

muscles can work for

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4
Q

Phase 3: Hypertrophy Training),

A

muscle size

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5
Q

Phase 4: Maximal Strength Training

A

maximum amount they can lift

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6
Q

Phase 5:Power,

A

putting everything together to increase clients’ abilities to generate forces at functionally realistic speeds.

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7
Q

Muscle imbalance

A

Alteration of a muscle length surrounding a joint.

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8
Q

Obesity

A

—The condition of being considerably overweight, referring to a person with a body mass index of 30 or
greater, or who is at least 30 pounds over the recommended weight for their height.

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9
Q

Overweight

A

—A person with a body mass index of 25 to 29.9, or who is 25 to 30 pounds over the recommended
weight for their height.

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10
Q

Blood lipids

A

—fatty substances found in the blood
Cholesterol and triglycerides, carried in the bloodstream by protein molecules known as high-densitylipoproteins (HDL) and low-density lipoproteins (LDL).

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11
Q

Diabetes mellitus

A

—Chronic metabolic disorder caused by insulin deficiency which impairs carbohydrate usage and
enhances usage of fats and proteins.

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12
Q

Deconditioned

A

—A state of lost physical fitness which may include muscle imbalances, decreased flexibility, and a
lack of core and joint stability.

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13
Q

Proprioception

A

—The cumulative sensory input to the central nervous system from all mechanoreceptors that sense
body position and limb movement.

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14
Q

Proprioceptively enriched environment

A

—An unstable (yet controllable) physical situation in which exercises are performed that cause the body to use its internal balance and stabilization mechanisms.

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15
Q

Phases of training

A

—Smaller division of training progressions that fall within the building blocks of training.

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16
Q

Muscular endurance

A

—A muscle’s ability to contract for an extended period of time.

17
Q

Neuromuscular efficiency

A

—The ability of the neuromuscular system to enable all muscles to efficiently worktogether in all planes of motion.

18
Q

Prime mover

A

—The muscle that acts as the initial and main source of motive power.

19
Q

Superset

A

—Set of two exercises that are performed back to back without any rest time between them.

20
Q

Rate of force production

A

—Ability of muscles to exert maximal force output in a minimal amount of time.

21
Q

slow-twitch (type I) Slow-twitch muscles

A

help enable long-endurance feats such as distance running,

22
Q

(type II).fast-twitch muscles

A

fatigue faster but are used in powerful bursts of movements like sprinting.