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NASM CPT Chapter 20 Flashcards

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1
Q

adaptation is a function of ________

A

general adaptation syndrome

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2
Q

what syndrome describes the way in which the body responds and adapts to stress

Central theory governing overall adaptation to training responses

First proposed in 1936 be Hans Selye

A

general adaptation syndrome (GAS)

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3
Q

good form of stress

A

eustress

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4
Q

3 stages of stress response:

A
  1. alarm reaction stage: initial reaction to a stressor including: fatigue, joint stiffness, or delayed onset muscle soreness (DOMS) that typically occurs 6-48 hours after initial injury
    Stimulates several physiological processes within the body, including: an increase in oxygen and blood supply, neural recruitment to working muscles, bone formation, increased joint load and tolerance, and connective tissue strengthening
  2. resistance development stage: the body increases its functional capacity to adapt to a stressor, such as increasing recruitment of muscle fibers
  3. exhaustion stage: prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system
    Can result in: Stress fractures, Muscle strains and ligament sprains, Joint pain, Emotional fatigue
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5
Q

T/F: Soreness is poorly correlated with the magnitude of muscle damage

A

TRUE

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6
Q

______ ______(increasing the intensity or volume of exercise programs using a systematic and gradual approach) is important since the body will eventually develop a large resistance to the stimulus and would return to homeostasis

A

Progressive overload

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7
Q

training program that is divided into smaller, progressive stages (i.e., training cycles)

A

periodization

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8
Q

chronic condition in which an athlete or fitness client experiences fatigue, declining performance, and burnout

A

overtraining syndrome

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9
Q

more of a temporary condition when compared to overtraining syndrome but also involves decrements in performance, often as a result of fatigue

the subtle difference between this and overtraining has to do with the AMOUNT OF TIME for performance restoration, not the type of duration of training stress

A

overreaching

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10
Q

what principle describes the body’s responses and adaptations to exercise and training

Ex. if someone repeatedly lifts heavy weights, that person will produce higher levels of maximal strength. Conversely, if a person repeatedly lifts lighter weights for many repetitions, that person will develop higher levels of muscular endurance

A

Specific Adaptation to Imposed Demands Principle (SAID)

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11
Q

(4) specificity types

A

Specificity of energy systems (anaerobic and aerobic)

Specificity of mode of training

Specificity of muscle groups and movement patterns

Posture specificity

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12
Q

One of the biggest and most effective ways to apply specificity of training is to identify _____ movement patterns

A

specific

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13
Q

specificity that refers to the weight and movements placed on the body

The body burns more calories when movements are performed while standing versus seated

Ex. The development of muscular endurance of the legs requires light weights and high repetitions when performing leg-related exercises

A

mechanical specificity

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14
Q

specificity that refers to the speed of contraction and exercise selection

the body burns more calories when more muscles are in use for longer periods in controlled, unstable environments (i..e standing DB press vs machine press)

A

neuromuscular specificity

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15
Q

specificity that refers to the energy demand placed on the body

To develop maximal strength or power, resistance training programs require longer rest periods to replenish adenosine triphosphate (ATP) (high-energy molecule that serves as the main form of energy in the human body; known as the energy currency of the body), so the intensity of each exercise can remain high (energy is supplied via the anaerobic pathways)

the body burns more calories when rest periods are short to minimize full recuperation

A

metabolic specificity

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16
Q

The 5 main adaptations that occur from resistance training include:

A
  1. stabilization: body’s ability to provide optimal dynamic joint support to maintain correct posture during all movements
  2. muscular endurance: ability to produce and maintain force production for prolonged periods of time
  3. muscular hypertrophy: enlargement of skeletal muscle fibers in response to being recruited to develop increased levels of tension, as seen in resistance training
  4. strength: ability of the neuromuscular system to produce internal tension, specifically in the muscles and connective tissues that pull on the bones, to overcome an external force
  5. power: ability of the neuromuscular system to produce the greatest possible force in the shortest possible time
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17
Q

Resistance training protocols using high repetitions are the most effective means of improving _____ ______ since it increases a muscle’s time under tension and minimizes rest

A

muscular endurance

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18
Q

muscular hypertrophy is characterized by an increase in the cross-sectional area of individual muscle fibers resulting from an increase in _____ (contractile components of a muscle cell; the myofilaments (actin and myosin) are contained within a myofibril) proteins

A

myofibril

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19
Q

visible muscular hypertrophy improvements may not be seen for ___-___ weeks in an untrained client

A

4-8

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20
Q

24 weeks of training for 3 days per week, with three sets of __ to __ repetitions per exercise, improved muscle hypertrophy and body composition

A

8 to 12

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21
Q

Strength-focused resistance training is designed to match the characteristics of type __ muscle fibers (quick-contracting, high-tension output, prone to fatigue)

A

type 2 muscle fibers

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22
Q

Majority of strength increases will occur during the first ___ weeks of resistance training from increased neural recruitment and muscle hypertrophy

A

12

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23
Q

how to measure power

A

Force X velocity

or…

Work/Time (measured in Watts)

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24
Q

ability of muscles to exert maximal force output in a minimal amount of time

A

Rate of Force Production

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25
Q

Power training allows for increased rate of force production by increasing the number of ____ _____ (motor neuron and all the muscle fibers it innervates) activated, the synchronization between them, and the speed at which they are activated

A

motor units

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26
Q

provide the foundation of any exercise program by determining the amount of stress on the body resulting in physical adaptations

A

acute variables (exercise training variables)

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27
Q

acute variables include these 10:

A
  1. reps
  2. sets
  3. training intensity (load)
  4. repetition tempo
  5. rest intervals
  6. training volume
  7. training frequency
  8. training duration
  9. exercise selection
  10. exercise order
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28
Q

the number of times an exercise is completed

Inversely related to the load lifted (heavier the load=lower number of reps)
Low (1-5), Moderate (6-12), and high (12+)

A

repetitions

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29
Q

a group of reps performed consecutively

Inverse relationship between sets, reps, and intensity (usually lowers sets when performing higher reps at a low intensity and more sets when performing lower reps at higher intensity)

A

sets

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30
Q

individual’s level of effort compared with their maximal effort, which is usually expressed as a percentage of 1RM

been shown to substantially influence muscle hypertrophy and is often argued as the single most important exercise variable for stimulating muscle mass

A

training intensity (load)

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31
Q

suggested acute variables for the following training adaptations:

  1. Stabilization and muscular endurance
  2. Muscular hypertrophy: occurs when the size or quantity of muscle cells increases
  3. Maximal strength
  4. Power
A
  1. Moderate to high repetitions: ~12–20 or higher
    Low to moderate sets: ~1–3 sets
    Low to moderate training intensities: ~50–70% 1RM
  2. Low to moderate repetitions: ~6–12 or higher
    Moderate to high sets: ~3–6 sets
    Moderate to high training intensities: ~75–85% 1RM
  3. Low repetitions: ~1–5
    High sets: ~4–6 sets
    High training intensities: ~85–100% 1RM
  4. Low to moderate repetitions: ~1–10
    Moderate to high sets: ~3–6
    Low training intensities: ~10% of bodyweight (when using a medicine ball) or ~30–45% (when using weights)
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32
Q

the rate at which each repetition is performed

Uses a 4 number system with each number corresponding to the length of time (in seconds) to perform a specific muscle action (eccentric, isometric, concentric)

Ex. 4-2-1-1 tempo

4: lowering the body for 4 sec (eccentric)
2: pausing slightly above the floor for 2 sec (isometric)
1: pushing upward to the top position in 1 sec (concentric)
1: pausing at the top before repeating for 1 sec (isometric)

A

repetition tempo

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33
Q

time taken to recuperate between sets or exercises and has a dramatic effect on the outcome of the training program

General rest recommendation for muscular endurance is approximately 30 to 60 seconds between sets

General recommendation for hypertrophy training is to have moderate to high loads with relatively short rest periods between sets—approximately 30 to 60 seconds

For maximal strength, 3- to 5-minute rest period lengths are perhaps more effective and safer, especially when using multijoint movements

Power rest periods should correspond with the time needed for ATP replenishment - generally 4 min long (but 3-5 min is sufficient)

A

rest intervals

34
Q

sum of the repetitions performed in a given set during each training session multiplied by the resistance used

reps X sets X weight

A

training volume

35
Q

the total number of weekly training sessions and is directly related to duration and intensity of training

General recommendation is to allow at least 1 day of rest between resistance training sessions that stress identical muscle groups

A

training frequency

36
Q

recommended frequency sessions/week:

  1. novice
  2. intermediate
  3. advanced
A
  1. 2-3
  2. 3 if using total body training sessions

4 if using a split regimen (i.e., training different muscle groups each session)

  1. 4–6; these individuals may perform many sessions in a single day
37
Q

length of a training session

Duration and intensity have an inverse relationship
Sessions typically last between 30-90 min

A

training duration

38
Q

Influenced by these factors: specificity of training, availability of equipment, training history, dedication to training, and time availability

The first factor to consider is establishing the correct exercise technique

A

exercise selection

39
Q

It is a well-accepted practice of performing large-muscle-mass exercises ________ ___small-muscle mass exercises during resistance training

First, muscle force production for the entire training session becomes significantly greater when multijoint or compound exercises are performed before small-muscle groups

Second, when single-joint exercises are performed first, the force production for larger muscle mass exercises is reduced
The use of single-joint exercises can be used to selectively target any underdeveloped musculature and can enhance muscular symmetry

A

prior to

40
Q

The main method of ____ _____ is to first arrange them in order of priority to reduce fatigue

The other method of ____ ____is according to the type of exercise: multijoint (compound exercise) or single-joint (assistance exercise)

A

exercise order

41
Q

Resistance Training System type: 1–2 sets (10-15 reps) at a low intensity to psychologically and physiologically prepare for the resistance training exercise

A

warm-up set

42
Q

Resistance Training System type: Performing one set of each exercise

Recommended: twice/ week
Can be beneficial for beginning clients

A

single set

43
Q

Resistance Training System type: Performing a multiple number of sets for each exercise

Superior to single sets for advanced clients

A

multiple set

44
Q

Resistance Training System type: Increasing (or decreasing) weight with each set

10-12 reps all the way down to 1 rep

A

pyramid

45
Q

Resistance Training System type:
Performing a multijoint or compound exercise, with a heavy load, immediately followed by an explosive movement (e.g., a barbell squat then a vertical jump)

Enhances strength and power

Allows the ability to train both sides of the force-velocity equation in one

Premise: client can perform plyometric more explosively after heavy load exercise known as post activation potentiation (PAP) (phenomenon by which acute muscle force generation is increased as a result of the inner contraction of the muscle)

Volume dependent to stimulate neuromuscular system (3-5 sets or more)

Recovery: 72 hours

2-4 sessions/ week

A

complex training

46
Q

Resistance Training System type: Performing a set to failure, then removing a small percentage (5-20%) of the load and continuing with the set (2-4 reps) and repeated several times (2-3 drops per set)

Advanced training popular w/ bodybuilders and strength athletes

Triple drop: a set to failure followed by three successive load decrements performed with no rest

A

drop set

47
Q

Performing two exercises in rapid succession with minimal rest

First variation: two exercises of the same muscle group back to back

  • this improves muscular endurance and hypertrophy due to volume
  • can use 2, 3 (triset), or more (giant set) exercises per muscle group

Second variation: two exercises involving opposing muscle groups

  • allows significant load to be placed on the target muscle (while agonist is moving, antagonist is recovering)
  • typically 8-12 reps w/ no rest between sets
A

superset

48
Q

Resistance Training system type: Performing four or more exercises in rotation with as little rest as possible between sets

Focus on one muscle group at a time w/ 8-12 reps

Rest interval: 5-15 seconds between sets and 2-5 minutes between giant sets

A

giant set

49
Q

Resistance Training system type: Incorporating a slight pause between repetitions within a series of moderate to heavy sets

Increases time under tension and metabolic stress

  1. Perform a set for a specific amount of repetitions.
  2. Set the weight down and take several deep breaths, then complete the subsequent repetitions to muscular failure.
  3. Complete the second step as many times as possible
A

rest pause

50
Q

Resistance Training system type:
Performing a series of exercises, one after the other, with minimal rest

Low-moderate number of sets (1-3) w/ moderate-high reps (8-20)

Great for those with limited time or want to alter body comp.

A

circuit training

51
Q

Resistance Training system type: A variation of circuit training that alternates upper and lower body exercises throughout the set

Potentially improves circulation
8-20 reps
Ex: chest press, squat, machine brown, deadlift, shoulder press

A

peripheral heart action

52
Q

Resistance Training system type: A resistance training routine that trains different body parts on separate days

Used by many bodybuilders and strength athletes to engage optimal muscular hypertrophy

A

split routine

53
Q

Resistance Training system type:
A form of training in which strength training exercises are performed in rapid succession, starting with the upper body and working down to the lower body (i.e., total-body → chest → back → shoulders → biceps → triceps → legs then bacl to total body)

Allows for maximum recovery

A

vertical loading

54
Q

Resistance Training system type: Performing all sets of an exercise (or body part) before moving on to the next exercise (or body part)

Most commonly used in health clubs
Drawback: more resting time than workout but can be a metabolic progression if rest is kept between 30-90 seconds between sets

A

horizontal loading

55
Q

The Certified Personal Trainer is encouraged to spot at the client’s ____ instead of the elbows when using dumbbells (i.e., in a dumbbell shoulder press). Spotting at the wrist provides better support for the lifter and eliminates the elbows collapsing inward

A

wrists

56
Q

During the barbell squat exercise, the spotter should be positioned behind the lifter and place their upper arms underneath the lifter’s ____. This provides maximum spotting security between the spotter and the lifter.

A

armpits

57
Q

Breathing is regulated by the ______ nervous system, but proper breathing is not automatic

A

autonomic

58
Q

During concentric phase: ___ ___ ___ through the mouth

During eccentric phase: ___ ___ ___

A

breathe out (exhale)

breathe in (inhale)

59
Q

expiring against a closed windpipe, creating additional intra-abdominal pressure and spinal stability

Can cause lightheadedness or dizziness, impede the return of venous blood to the heart, and raise heart rate/blood pressure

Not recommended for clients w/ hypertension or heart disease

Not necessary for clients only wanting weight loss/improved health

A

Valsalva maneuver

60
Q

5 Ideal movement patterns:

A

Squatting, pushing, pulling, vertical pressing, and hip hinging

61
Q

NASM recommends progressing resistance training in a systematic fashion, using these three steps:

A

(1) Stabilization-focused exercises
Provides greater demands on core stability and proprioception by progressing from bilateral (2 sides of the body) to unilateral movements, using slow repetition tempos and high repetition schemes (12-20) with few sets (1-3)

(2) Strength-focused exercises
Goal: increase the amount of stress placed on the body for increased muscle size and strength

(3) Power-focused exercises
Goal: increase the rate of force production (or muscle contraction speed)
Ex. medicine ball throws and explosive plyometrics

62
Q

Resistance Training Exercises: total body

A

Ball Squat, Curl to Press: the client should NOT lean back into the ball throughout the squatting motion, relying on it for support

Multiplanar Step Up, Balance, Curl to Overhead Press
Make sure lower back does not arch - a result of an overactive latissimus dorsi and underactive abdominals

Single Leg Squat, Curl to Overhead Press

Single Leg Squat to Row
Targets many muscles of the POSTERIOR chain, including the gluteus maximus and shoulder retractors, such as the posterior deltoids and rhomboids

Multiplanar Lunge to Two-Arm Dumbbell Press
Keep foot straight and align the knees w/ 2nd and 3rd toes

Squat, Curl to Two-Arm Press
Upper body will likely fatigue before lower body

Deadlift, Shrug to Calf Raise

Two Arm Push Press

Barbell Clean

63
Q

Resistance Training Exercises: chest/pushing

A

Push Up
Lower back arching indicates underactive abdominals - regress exercise

Push Up Hands on Ball

Standing Cable Chest Press
Common compensation: shoulder shrug indicating overactive trapezius requiring additional stretching

Flat Dumbbell Chest Press
Only go down as far as one can control without compensating

Barbell Bench Press
Butt, shoulders, and head stay in contact with bench

Medicine Ball Chest Pass
Can also use tubing or cable apparatus

Medicine Ball Rotation Chest Pass

64
Q

Resistance Training Exercises: back/pulling

A

Ball Cobra
Externally rotate arms so thumbs are pointing to the sky

Ball Dumbbell Row
For overweight clients, prone may be uncomfortable so it is better to use a machine or standing, hip-hinged position

Standing Cable Row
Don’t allow shoulder elevation

Seated Cable Row
Don’t create momentum by flexing/extending torso

Seated Lat Pulldown
Performing with the bar behind the neck isn’t advised because of the stress placed on the shoulder joints and cervical spine

Medicine Ball Pullover Throw
Decrease shoulder/low back stress by having extensibility through the lats

Soccer Throw
Use a ball no more than 10% of body weight

65
Q

Resistance Training Exercises: shoulder/vertical pressing

A

Tubing External Rotation
Helps strengthen rotator cuff muscles (infraspinatus and teres minor) that externally rotate the shoulder

Tubing Internal Rotation
Helps strengthen the subscapularis, one of the four rotator cuff muscles. This muscle internally rotates the shoulder

Single-Leg Dumbbell Scaption
Arms at a 45 degree angle

Ball Combo 1
First, the client will perform a Y (scaption) position, then a T (shoulder abduction) position, and lastly an A (cobra) position

Ball Combo 2
A dumbbell row, shoulder external rotation, and a prone shoulder press

Standing Dumbbell Shoulder Press

Standing Dumbbell Lateral Raise
Helps strengthen the middle deltoid. Remember, the deltoids consist of three segments: anterior deltoid, middle deltoid, and posterior deltoid

Seated Dumbbell Shoulder Press
Cervical spine should stay neutral so head is drawn back

Seated Shoulder Press Machine

Front Medicine Ball Oblique Throw

Overhead Medicine Ball Throw

66
Q

Resistance Training Exercises: biceps

A

Single Leg Dumbbell Curl
Keep scapulae retracted during entire exercise

Standing Dumbbell Curl

Standing Barbell Curl
Don’t grip too close or too wide on the bar, position should be where arms naturally fall

Standing Hammer Curl
Strengthens forearm muscles in addition to biceps brachii

Seated Two Arm Dumbbell Bicep Curl

Bicep Curl Machine

67
Q

Resistance Training Exercises: triceps

A

Supine Ball Dumbbell Tricep Extensions (DB Skull Crushers)
Head should rest on ball decreasing stress to cervical spine

Prone Ball DB Tricep Extensions

Cable Pushdown

Supine Bench BB Tricep Extension (BB Skull Crushers)
Place hands closer to shoulder width apart to decrease elbow stress

Close Grip Bench Press
Hand position should be inside shoulder width
Anterior shoulders and chest are also involved

68
Q

Resistance Training Exercises: legs

A

Ball Squat

Single Leg Squat

Single Leg Romanian Deadlift

Calf Raise
helps strengthen the gastrocnemius, soleus, and other plantar flexor muscles

Multiplanar Step Up
Lunge regression if client lacks flexibility

Multiplanar Lunge

Dumbbell Squat
Feet are SHOULDER width apart

Leg Press (Hip Sled)

Barbell Squat
“How far down should your client squat?” The answer is, “Only as far as can be controlled without compensating.”

Deadlift

Squat Jump

Tuck Jump
Land just behind the ball of their foot

69
Q

What type of movement is a kettlebell bottoms-up movement

A

Stabilization focused exercise

70
Q

Shortest time period per day that balance training should be conducted 3 times per week for 4 weeks in order to improve both static and dynamic balance ability in children: __ min

Balance training programs performed for at least __ minutes per day, 3 times per week, and for 4 weeks, appear to improve both static and dynamic balance ability in children

A

10

71
Q

___ and ___ ____ would be recommended first when clients have muscle imbalances

A

SMR and static stretching

72
Q

Mechanism example that can lead to muscle imbalance: ___ ____

A

postural distortion

73
Q

Exercise progressions in stage 3 balancing should combine ______ motions with a single-leg stance landing

A

hopping

74
Q

Which term specifically describes motor function of muscles in the lower extremity: _______ _______

A

Neuromuscular Function

75
Q

Phase of training would be most appropriate for a beginner who has had previous experience within the last few months: ____ _____ training

A

strength endurance

76
Q

Which term refers to a motor neuron and all the muscle fibers it innervates?

A

motor unit

77
Q

Why are acute variables an important part of exercise programming?

A

They specify how each exercise is to be performed, which can help achieve goals.

78
Q

What term refers to the phenomenon by which acute muscle force generation is increased as a result of the inner contraction of the muscle?

A

post-activation potentiation

79
Q

When performing rows, how should the client initiate the movement?

A

retracting and depressing the shoulder blades

80
Q

T/F: Performing shoulder external rotation with tubing helps strengthen the subscapularis.

A

FALSE

81
Q

Using a ____ when performing cable pushdowns may help decrease the risk of elbow pain.

A

rope

nasm cpt (24 decks)

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