NASM Chapter 13 brainscape

Question 1

General Adaptation Syndrome:

Answer 1

A term used to describe how the body responds and adapts to stress.

Question 2

Alarm Reaction:

Answer 2

The alarm reaction is the initial reaction to a stressor.

Question 3

Delayed-Onset Muscle Soreness:

Answer 3

Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.

Question 4

Resistance Development:

Answer 4

The body increases its functional capacity to adapt to the stressor

Question 5

Exhaustion:

Answer 5

Prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system.

Question 6

Periodization:

Answer 6

Division of a training program into smaller, progressive stages.

Question 7

Principle of Specificity or Specific Adaptation to Imposed Demands (SAID Principle):

Answer 7

Principle that states the body will adapt to the specific demands that are placed on it.

Question 8

Mechanical Specificity:

Answer 8

Refers to the weight and movements placed on the body.

Question 9

Neuromuscular Specificity:

Answer 9

Refers to the speed of contraction and exercise selection.

Question 10

Metabolic Specificity:

Answer 10

Refers to the energy demand placed on the body.

Question 11

Muscular Endurance:

Answer 11

The ability to produce and maintain force production for prolonged periods of time.

Question 12

Muscular Hypertrophy:

Answer 12

Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.

Question 13

Strength:

Answer 13

The ability of the neuromuscular system to produce internal tension to overcome an external load.

Question 14

Power

Answer 14

Ability of the neuromuscular system to produce the greatest force in the shortest time.
Power = force * velocity

Question 15

Vertical Loading

Answer 15

Alternating body parts trained from set to set, starting from the upper extremity and moving to the lower extremity.

Question 16

Horizontal Loading

Answer 16

Performing all sets of an exercise or body part before moving on to the next exercise or body part.

Question 17

Physiologic Benefits of resistance training

Answer 17

Improved cardiovascular efficiency
Beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
Increased metabolic efficiency (metabolism)

Question 18

Physical Benefits of resistance training

Answer 18

increased tissue (muscle, tendons, ligaments) tensile strength
Increased cross-sectional area of muscle fibers
Decreased body fat
Increased bone density

Question 19

Performance Benefits of resistance training

Answer 19

Increased neuromuscular control (coordination)
Increased endurance
Increased strength
Increased power

Question 20

Single-set

Answer 20

Performing one set of each exercise

Question 21

Multiple-set

Answer 21

Performing a multiple number of sets for each exercise

Question 22

Pyramid

Answer 22

Increasing (or decreasing) weight with each set

Question 23

Superset

Answer 23

Performing two exercises in rapid succession with minimal rest

Question 24

Drop-sets

Answer 24

Performing a set to failure, then removing a small percentage of the load and continuing with the set

Question 25

Circuit training

Answer 25

Performing a series of exercises, one after the other, with minimal rest

Question 26

Peripheral heart action

Answer 26

A variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit

Question 27

Split-routine

Answer 27

A routine that trains different body parts on separate days

Question 28

Vertical loading

Answer 28

Performing exercises on the OPT template one after the other, in a vertical manner down the template

Question 29

Horizontal loading

Answer 29

Performing all sets of an exercise (or body part) before moving on to the next exercise (or body part)

Question 30

Peripheral Heart Action System:Set 1: Stabilization

Answer 30

``` Ball dumbbell chest press Ball squat Single-leg cable row Step-up to balance Single-leg dumbbell shoulder press ```

Question 31

Peripheral Heart Action System:Set 2: Strength

Answer 31

1. Bench press 2. Barbell squat 3. Seated row 4. Romanian deadlift 5. Seated dumbbell shoulder press

Question 32

Peripheral Heart Action System:Set 3: Power

Answer 32

``` Medicine ball chest pass Squat jump Soccer throw Power step-up Front medicine ball oblique throw ```