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NASM Chapter 1 -- Intro to Integrated Training > NASM Chapter 1 brainscape > Flashcards

NASM Chapter 1 brainscape Flashcards

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1
Q

Deconditioned

A

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

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2
Q

Proprioception

A

The cumulative neural input to the central nervous system from mechanoreceptors that sense position and limb movement

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3
Q

Proprioceptively enriched environment

A

An unstable but controlled environment where exercises are performed that causes the body to use its internal balance and stabilization mechanisms

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4
Q

Stabilization

A

Ability of the body’s stabilizing muscles to provide support for joints as well as maintain posture and balance during movement

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5
Q

Phase of training

A

Smaller divisions of training progressions that fall within the three building blocks of training

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6
Q

Neuromuscular efficiency

A

The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion;
Coordination

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7
Q

Prime mover

A

The muscle that acts as the main source of motive movement

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8
Q

Rate of force production

A

How quickly a muscle can generate force

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9
Q

Superset

A

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

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10
Q

Phase 3: Hypertrophy

A

designed for people who desire lean muscle mass

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11
Q

Phase 4: Maximal Strength

A

works toward the goal of increasing maximal prime mover strength

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12
Q

Phase 5:Power

A

designed to target specific forms of training that are necessary to improve how quickly a muscle can generate force

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13
Q

Phase 1 Goals

A

Improve muscular endurance, enhance joint stability, increase flexibility, enhance control of posture, improve neuromuscular efficiency (balance, stabilization)

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14
Q

Phase 1 Training Strategies

A

Corrective flexibility, training in unstable, yet controllable environments (proprioceptively enriched), low loads, high repetitions

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15
Q

What phase is stabilization endurance training

A

PHASE 1

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16
Q

What phase is strength endurance training

A

PHASE 2

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17
Q

What phase is hypertrophy training

A

PHASE 3

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18
Q

What phase is maximal strength

A

PHASE 4

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19
Q

What phase is power training

A

PHASE 5

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20
Q

Muscular Endurance

A

A muscle’s ability to contract for an extended period

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21
Q

Phases of Training

A

Smaller divisions of training progressions that fall within the three building blocks of training

22
Q

Phase 2: Goals

A

Improve stabilization endurance and increase prime mover strength, Improve overall work capacity, Enhance joint stabilization, Increase lean body mass

23
Q

Phase 2: Strategies

A

Active flexibility, Moderate loads and repetitions (8-12),
Superset: one traditional strength exercise and one stabilization exercise per body part in the resistance training portion of the program.

24
Q

Phase 3: Goals

A

Achieve optimum levels of muscular hypertrophy

25
Q

Phase 3: Strategies

A

Active flexibility, High volume, high loads, moderate or low repetitions (6-10)

26
Q

Phase 4: Goals

A

Increase motor unit recruitment,
Increase frequency of motor unit recruitment,
Improve peak force

27
Q

Phase 4: Strategies

A

Active flexibility, High loads, low repetitions (1-5), longer rest periods

28
Q

Phase 5: Goals

A

Enhance neuromuscular efficiency, Enhance prime mover strength, Increase rate of force production (power), Enhance speed strength

29
Q

Phase 5: Strategies

A

Dynamic flexibility, Superset: one strength and one power exercise per body part in the resistance training portion of the program.
Perform all power exercises as fast as can be controlled.

30
Q

What is the leading cause of disability?

A

Doctor diagnosed arthritis

31
Q

From the OPT model how does a client achieve optimal levels of physical adaptations

A

Decreases body fat, Increases lean body mass (muscle) &raquo_space;> structure

32
Q

From the OPT model how does a client achieve optimal levels of physiological adaptations

A

Improves cardiorespiratory efficiency,
Enhances beneficial endocrine and serum lipid adaptations,
Increases metabolic efficiency

33
Q

From the OPT model how does a client achieve optimal levels of performance adaptations

A

Strength, Power, Endurance, Flexibility, Speed, Agility, Balance

34
Q

In the OPT model what phases make up Strength

A

Phase 2: Strength Endurance, Phase 3: Hypertrophy, Phase 4: Maximal Strength

35
Q

What percentage of adults are obese?

A

33%

36
Q

What percentage of teenagers are overweight?

A

16%

37
Q

What percentage of adults are affected by back pain?

A

80%

38
Q

How many ACL injuries occur in the US each year?

A

80,000-100,000

39
Q

What is the recommended daily physical activity?

A

30 mins of moderate intensity on most days

40
Q

Name the three building blocks of training

A

Stabilization, Strength, Power

41
Q

In which building block does the phase of Hypertrophy Training belong?

A

Strength

42
Q

In which building block does the phase of Maximum strength Training belong?

A

Strength

43
Q

hypertrophy training is designed for

A

maximal muscle growth

44
Q

Muscle imbalance

A

Alteration of muscle length surrounding a joint

45
Q

Examples of chronic diseases

A

cancer, diabetes, asthma, heart disease

  • 70% of US deaths
  • $0.75 of every health-care dollar
  • 57% of deaths due to heart disease or cancer; 80% of those due to lifestyle
46
Q

define obesity

A

considerably overweight

  • BMI >= 30
  • or >= 30 lbs over recommended weight for height
47
Q

define overweight

A

BMI 25 to 29.9
or
25-30 lbs over recommended weight for height

48
Q

BMI calculation

A

BMI = 703 * wt (lbs) / ht (in)2
or
BMI = wt (kg) / ht (m)2

49
Q

blood lipids

A

aka cholesterol & triglycerides

carried in bloodstream by protein molecules known as high-desity lipoproteins & low-density lipoproteins

50
Q

diabetes mellitus

A

chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins; pancreas does not produce insulin

51
Q

Insulin resistant diabetes

A

type2
90% of all diabetes
80% with type 2 are overweight

52
Q

physical benefits of OPT model

A

Decreases body fat
Increases lean body mass
Increases tissue tensile strength
Increases Bone density

NASM Chapter 1 -- Intro to Integrated Training (1 decks)

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