NASM CPT Chapter 13 Flashcards
**Principle of Overload:
(There must be a stimulus outside your current capabilities-to stimulate adaptation).
Implies that there must be a training stimulus provided that exceeds the current capabilities of the kinetic chain to elicit the optimal physical, physiologic, and performance adaptations.
Stages of general adaptation syndrome:
- Alarm reaction-initial. 2. Resistance development-when body adapts. 3. Exhaustion-doing over & over.
Periodization:
Division of a training program into smaller, progressive stages. (3-4 weeks then switch).
Principle of specificity OR specific adaptation to imposed demands (SAID Principle):
Principle that states the body will adapt to specific demands that are placed on it.
Mechanical specificity:
Refers to weight & movements placed on body. (different angles of certain exercises).
Neuromuscular specificity:
Refers to speed of contraction & exercise selection. (how fast/slow).
Metabolic specificty:
Refers to energy demand placed on body. (how much energy required).
**Which of the following might be the example of a goal for Phase 1: Stabilization Endurance?
Muscular endurance.
Muscular endurance:
Ability to produce & maintain force production for prolonged periods of time.
Although muscular endurance is a goal of stabilization endurance training, it is the MAIN goal for ___________.
Strength endurance training.
**Which of the following would be an example of Phase 2 training?
Seated cable row superset w/ ball dumbbell row.
Muscular hypertrophy:
Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
**Which of the following systems is best for a deconditioned client?
The Single-Set System. (1 set per exercise).
The Multiple-Set System:
More than 1 set .
The Pyramid System:
Increase weight w/ ea. set or decrease weight w/ ea. set or increase/decrease reps.
The Superset System:
2 exercises performed in rapid succession of one another.
Drop-Sets:
Performing set until failure, then removing small percentage of load. (5-20%).
The Circuit Training System:
Series of exercises you perform one after another, with minimal rest.
***The Peripheral Heart Action System:
Variation of circuit training that alternates upper body and lower body exercises throughout circuit.
**Which of the following is a great routine for someone who doesn’t have a lot of time and is 52+ or just older?
Peripheral Heart Action System.
Circuit consisting of: 1. Ball two-arm dumbbell chest press. 2. Single-leg cable row. 3. Ball combo I. 4. Single-leg dumbbell curl. 5. Supine ball dumbbell tricep extension. 6. Step up to balance. 7. rest. is what phase of training?
Stabilization circuit.
The Split Routine System:
Typical bodybuilding routine. Breaking up body parts into different days.
**Seated dumbbell shoulder press is which type of training?
Strength.
**After leg press for Peripheral Heart Action STRENGTH training circuit, which of the following exercises would be best?
Seated dumbbell shoulder press (strength).
Verticle loading:
Alternating body parts trained from set to set, starting w/ upper extremities & moving to lower extremities.
**Horizontal loading:
Performing (completing) all sets of an exercise or body part before moving on to the next exercise or body part.
**A ball dumbbell chest press is a _________ exercise.
Stabilization.
