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NASM > Nasm Chapter 14 > Flashcards

Nasm Chapter 14 Flashcards

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1
Q

Fundamental concept for designing a training program

A

Acute Variables

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2
Q

Determines the amount of stress placed on body

A

Acute Variables

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3
Q

Name the acute variables of training

A

reps, sets, intensity, tempo, volume, rest,frequency,duration,exercise selection

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4
Q

One complete movement of an exercise

A

rep (concentric, iso, eccentric)

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5
Q

Group of consecutive reps

A

Sets

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6
Q

Individuals level of effort compared to their max effort

A

Intensity

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7
Q

Reps and intensity are inversely or directly related

A

Inversely

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8
Q

How can you find intensity in Phases 4 and 5

A

Upper or lower body strength assessment

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9
Q

How do you find 1 rep max for phase 1,2,3

A

You dont, just find appropriate weight for given reps

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10
Q

Controls the amount of time that muscle is active or producing tension

A

Tempo

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11
Q

a/b/c/

A

eccentric/iso/concentric

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12
Q

Time taken to recuperate in between sets

A

Rest interval

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13
Q

Rest interval depends on what?

A 
Training experiences
phase training
fitness level
intensity
tolerance of short rest periods
Muscle mass
Training goals
Nutritional status
Recoverability
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14
Q

What is the amount of rest required in phase 1 stabilization

A

0-90sec

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15
Q

Amount of rest time required for strength endurance and hypertrophy phase

A

0-60sec

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16
Q

Rest time required for phases 4 and 5

A

3-5 min

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17
Q

How long does it take to recover 100% atp

A

3 min

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18
Q

Training volume is important to avoid over training. What are the factors that determine volume

A

phase, goals, age,work capacity, recoverability,nutritional status,injury hx,life stress

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19
Q

How is volume controlled

A

By the number of sets, reps, and exercises

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20
Q

Number of training sessions performed during a specific time period

A

Training frequency

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21
Q

frequency and volume are inversely related. True or False

A

true

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22
Q

Time frame of a workout or the length of time spent in one phase of training

A

Duration

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23
Q

Exercise selection for Phase 1

A

Stabilization exercise

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24
Q

Exercise selection for Phase 2

A

1 strength superset with 1 stabilization

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25
Q

Exercise selection for Phase 3 &; 4

A

Strength level exercises

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26
Q

Exercise selection for Phase 5

A

1 strength superset with 1 power

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27
Q

Planned fitness training that varies type of training to produce continual adaptations

A

Periodization

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28
Q

Main purpose of periodization

A

Different forms of strength training to vary the volume to prevent injury

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29
Q

Annual training plan

A

General training plan spanning on year. Shows when the client will progress through phases. Macrocycle

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30
Q

Monthly plan

A

Generalized training plan that spans 1 month. Shows which phases will be required each day of the week. Meso cycle

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31
Q

Weekly Plan

A

Training plan w/ specific workouts that span 1 week. shows which exercises will be required each day. Microcycle

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32
Q

How many sets for the adaptation of muscular endurance/stabilization

A

1-3 sets

33
Q

How many sets for phase 2 strength endurance

A

2-4

34
Q

What phase prepares body for the demand of the levels that follow

A

Phase 1

35
Q

Improves muscle imbalance
Improves stabilization of core
Prevents tissue overload by preparing muscles tendons,ligaments,and joints for upcoming imposed demands of training
Improves cardiovascular and neuromuscular condition
Establishes proper mvmt patterns

A

Stabilization level

36
Q

How do you progress stabilization level exercises

A

Add proprioception

37
Q

Which phase increases muscular endurance, stability,neuromuscular efficiency and core musculature. Improves inter and intramuscular coordination

A

Phase 1 Stabilization

38
Q

Stabilization acute variables for Flexibility

A 
Sets: 1-3
Reps: 1
Tempo: 30 sec hold
Freq: 3-7 times/wk
Duration: 4-6 weeks
Ex selection: SMR and Static
39
Q

Stabilization variables for Core

A 
Sets: 1-4
Reps:12-20
Tempo: 4/2/1
Rest: 0-90 sec
Freq: 2-4x week
Duration: 4-6 week
Exercise selection 1-4 core stabilization
40
Q

Stabilization Resistance Variables

A 
Sets: 1-3
Reps: 12-20
Tempo: 4/2/1
Intensity: 50-70%
Rest: 0-90 sec
Freq: 2-4 wk
Duration: 4-6 week
Exercise selection: 1-2 stabilization progression
41
Q

Increases the ability of the core musculature ro stabilize the pelvis and spine under heavier loads

Increase the load-bearing capibilities of muscles,tendons,,ligaments,joints

Increases the volume of training

Increase metabolic demand by taxing the ATP-PC amd glycolysis energy systems to induce cellular changes in mucles (weight loss or hypertrophy)

Increase motor recruitment, freq of motor recruitment, and motor unit synchoronization

A

Strength level

(Phase 2,3,4)

42
Q

Hybrid form of training that supersets 1 strength with a stabilization exercise for same muscle group

A

Strength Endurance (Phase 2)

43
Q

How do you progress Phase 2

A

Increase volume and load on strength exercise

Increase proprioception demand on second exercise

44
Q

Acute Variables for Flexibility Strength Level’s 2,3,4

A 
Sets: 1-2
Reps: 5-10
Tempo:1-2 seconds
Freq: 3-7x week
Duration: 4 weeks
Exercise selection: SMR and Active
45
Q

Acute variables for core strength level 2,3,4

A 
Sets: 2-3
Reps: 8-12
Tempo: Medium
Rest: 0-60 sec
Freq: 2-4 x week
Duration: 4 weeks
Exercise selection: Phase 2: (1-3) phase 3:(0-4) phase 4(0-4)
46
Q

Acute variables for balance strength

A 
Sets: 2-3
Reps:8-12
Tempo: Medium
Rest:0-60
Freq: 2-4 x week
Duration:4 weeks
Exercise selection Phase 2 (1-3) Phase 3(0-4) Phase 4 (0-3)
47
Q

Strength endurance resistance training variables

A

Sets:2-4
Reps:8-12
Tempo: 2/0/2 Strength 4/2/1 stabilization
Intensity: 70-80%
Rest:0-60
Freq:2-4x week 3-6xweek 2-4wk (phase 2,3,4)
Duration: 4 weeks
Exercise selection: 1 strength superset with 1 stabilization

48
Q

Phase 3 resistance training Variables

A 
Sets: 3-5
reps: 6-12
Tempo: 2/0/2
Intensity: 75-85%
Rest: 0-60 sec
freq: 3-6 x week (all hypertrophy)
duration  4 week
Ex selection: 2-4 strength level exercises per body part
49
Q

Phase 4 Max strength resistance variables

A 
Sets:4-6
Reps:1-5
Tempo: x/x/x
Intensity: 85-100%
Rest 3-5 min
Freq: 2-4 wk
Duration: 4 weeks
Exercise selection 1-3 strength
50
Q

Enhances Neuromuscular efficiency
Enhances Prime mover strength
Increase Rate of force production
Builds on previous levels and applies realistic speeds seen in real life

A

Power Level

51
Q

Power flexibility variables

A 
Sets: 1-2
Reps: 10-15
Tempo: controlled
Freq: 3-7wk
Duration:4 week
Exercise selection: SMR and dynamic 3-10 exercises
52
Q

How many sets are done for core,balance, plyometric power

A

2-3

53
Q

What is the tempo in core power

A

x/x/x

54
Q

What is the rest time for Phase 5 Core, balance, and plyometric training

A

0-60 sec

55
Q

How many reps are performed in Power core, balance, and plyo

A

8-12

56
Q

What the rest time for SAQ power

A

0-90 sec

57
Q

Frequency Core, balance, plyo, and SAq are done in the power level

A

2-4 x week

58
Q

Tempo for Power balance exercises

A

Controlled

59
Q

How many reps for phase 5 resistance

A

1-5 strength

8-10 power

60
Q

of sets resistance training phase 5

A

3-5

61
Q

Intensity of resistance training in power phase

A

85-100% strength

30-45% or 10% bW in power

62
Q

Rest time in power phase

A

1-2 min between each superset and 3-5 between circuits

63
Q

Tempo of resistance power

A

x/x/x

64
Q

Freq of resistance power

A

2-4 x week

65
Q

exercise selection for resistance power

A

1 strength ;1 power superset

66
Q

SAQ training that has 6-10 drills allowing maximan horizontal inertia and unpredictability

A

Power SAQ

67
Q

Phases for BF reduction

A

Phases 1 and 2

68
Q

Phase for LBM

A

Phase 1 -4 cycle

69
Q

General sport performance phases

A

1,2,5

70
Q

50% of ATP is recovered with how much rest

A

20-30 sec

71
Q

75% of ATP is recovered w/ how much rest

A

40 sec

72
Q

85-90 % ATP is recovered w/ how much rest

A

60 sec

73
Q

How many exercises are recommended for hypertrophy per body part? Max strength

A

2-4

1-3

74
Q

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

A

Program design

75
Q

Components that specify how each exercise is to be performed

A

Acute Variables

76
Q

adaptations for high volume (low/moderate intensity) training

A

Increased muscle cross sectional area
Improved blood lipid serum profile
Increased metabolic rate

HIGH VOLUME = BIGGER MUSCLES, BETTER METABOLISM

77
Q

adaptations for low volume (high intensity) training

A

Increased rate of force production
Increased motor unity recruitment
Increased motor unit synchronization
LOW VOLUME + SO HEAVY IT INCREASES MOTOR UNIT RECRUITMENT AND YOU NEED XTRA FORCE TO PUSH THOSE SQUATS

78
Q

Factors for appropriate rest intervals

A 
Training experience
Training intensity
Tolerance of short rest periods
Muscle mass
General fitness level
Training goals
Nutritional status
Recoverability

NASM (19 decks)

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