NASM-CHAPTER 1 Flashcards
Phases of the OPT model
Phase 1: Stabilization Endurance Training. Phase 2: Muscular Endurance Training, Phase 3: Hypertrophy Training Phase 4: Maximal Strength Training Phase 5: Power
Phase 1: Stabilization Endurance Training.
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
Phase 2: Muscular Endurance Training),
which clients then work to increase how long their
muscles can work for
Phase 3: Hypertrophy Training),
muscle size
Phase 4: Maximal Strength Training
maximum amount they can lift
Phase 5:Power,
putting everything together to increase clients’ abilities to generate forces at functionally realistic speeds.
Muscle imbalance
Alteration of a muscle length surrounding a joint.
Obesity
—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.
Overweight
—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.
Blood lipids
—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).
Diabetes mellitus
—Chronic metabolic disorder caused by insulin deficiency which impairs carbohydrate usage and
enhances usage of fats and proteins.
Deconditioned
—A state of lost physical fitness which may include muscle imbalances, decreased flexibility, and a
lack of core and joint stability.
Proprioception
—The cumulative sensory input to the central nervous system from all mechanoreceptors that sense
body position and limb movement.
Proprioceptively enriched environment
—An unstable (yet controllable) physical situation in which exercises are performed that cause the body to use its internal balance and stabilization mechanisms.
Phases of training
—Smaller division of training progressions that fall within the building blocks of training.
Muscular endurance
—A muscle’s ability to contract for an extended period of time.
Neuromuscular efficiency
—The ability of the neuromuscular system to enable all muscles to efficiently worktogether in all planes of motion.
Prime mover
—The muscle that acts as the initial and main source of motive power.
Superset
—Set of two exercises that are performed back to back without any rest time between them.
Rate of force production
—Ability of muscles to exert maximal force output in a minimal amount of time.
slow-twitch (type I) Slow-twitch muscles
help enable long-endurance feats such as distance running,
(type II).fast-twitch muscles
fatigue faster but are used in powerful bursts of movements like sprinting.