NASM CPT - Unit 1 Flashcards
What is proprioception?
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement.
What is a proprioceptively enriched environment?
An unstable (yet controllable) physical situation in which exercises are performed that cause the body to use its internal balance and stabilization mechanisms. (e.g. stability ball push-up)
What is the Principle of Adaptation?
Adaptation is a function of:
General adaptation syndrome
+
Principle of Specificity
What is the General Adaptation Syndrome (GAS)? (General definition)
Ability to adapt to stress.
The Human Movement System (HMS) maintains a physiological state of balance (homeostasis). It must adapt to stresses that are placed upon it.
What are the stages of response of the General Adaptation Syndrome?
- Alarm reaction
- Resistance development
- Exhaustion
What is the alarm reaction?
Stage I of General Adaptation Syndrome
Initial reaction to stressor such as increased oxygen and blood supply to the necessary areas of the body (ex: DOMS - delayed-onset muscle soreness)
What is resistance development?
Stage II of General Adaptation Syndrome
Increased functional capacity to adapt to stressor such as increased motor unit recruitment
What is exhaustion?
Stage III of General Adaptation Syndrome
A prolonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury.
What is SAID?
Specific Adaptation to Imposed Demands (Principle of Specificity)
What is Mechanical Specificity?
Weight and movement placed on the body
What is Neuromuscular Specificity?
Speed of contraction and exercise selection
What is Metabolic Specificity?
Energy demand placed on the body
What are Resistance Training Programs designed to do?
To produce changes that result in adaptations
What are the progressive adaptations from resistance training?
- Stabilization
- Muscular endurance
- Hypertrophy
- Strength
- Power
What is Stabilization?
- Ability to provide optimal joint support to maintain correct posture during all movements.
- Right muscles to fire with the right amount of force in the proper plane of motion and at the right time
- Controlled yet unstable environments
Increases ability of kinetic chain to stabilize (lumbo-pelvic-hip complex, joints)
Best achieved using
- high repetitions
- low to moderate volume
- low to moderate intensity
- postural position that challenges stability
What is Muscular Endurance?
- Ability to produce and maintain force production
- Increases core and joint stabilization
- Foundation for hypertrophy, strength, and power
Use resistance training protocols with high repetitions with low to moderate resistance
What is Muscular Hypertrophy?
Enlargement of skeletal muscle fibers
Use resistance training protocols with low to intermediate repetition ranges with progressive (moderate to heavy) overload
What is Strength?
Ability of the neuromuscular system to produce enough internal tension to overcome an external force
- Increase ability to move most amount of weight in one repetition
- Heavier weights and very low repetitions
What is Power?
Ability of the neuromuscular system to produce greatest possible force in the shortest possible time.
- Explosive movements and less resistance
Force * Velocity = Power
Increase the weight (force)
Increase the speed (velocity)
Using both training methods in a super-set fashion can create the necessary adaptations to enhance power (e.g. bar bell squat and squat jump)
Describe the Single-Set System.
- One set per exercise
- Beneficial for a beginning client level
- Allows for proper adaptive responses
Describe the Multi-Set System
- Performing more than one set for each exercise
- Select resistance (load), sets, and repetitions according to goals.
- Appropriate for novice and advanced clients
- Superior to single-set training for advanced clients
- Increased volume (sets, repetitions, intensity) is necessary for improvement, but must be administered appropriately to avoid overtraining
Describe the Pyramid System
Involves a progressive or regressive step approach. Increases or decreases weight with each set. (Heavy to light, fewer to more repetitions; and vice versa.)
Describe the Superset System
Two or more exercises performed in rapid succession.
Variation I
- Two exercises for same muscle group (e.g. bench press, pushups)
- Improves muscular endurance and hypertrophy, because the work volume is relatively high
Variation II
- Two exercises involving antagonist muscle groups (e.g. chest press, lat pull)
- Allows significant load to be placed on each target muscle
- Works because agonist and antagonists alternate working and recovering
Describe the Circuit-Training System
Series of exercises performed one after another with minimal rest in between. Great for
- individuals with limited time
- altering body composition
Describe the Peripheral Heart Action System
Variation of circuit training that alternates upper and lower body exercises. It distributes the blood flow between the upper and lower extremities
Describe the Split-Routine System
Breaks the body up into parts to be trained on separate days. Mainly used by bodybuilders, mass dominant athletes, strength athletes
Describe Vertical Loading
Progresses a workout vertically from the upper to the lower extremities. Can also be done in a circuit style by minimizing rest periods between exercises
Describe Horizontal Loading
Perform all sets of an exercise or body part before moving on to the next. Appropriate for maximal strength and power training when longer rests between sets are required
Drawback: Amount of time spent resting
What is phase 1 of the OPT model and what is its goal?
Stabilization Endurance
- Increase muscular endurance while developing coordination
- Challenge balance and stabilization instead of weight.
What is phase 2 of the OPT model and what is its goal?
Strength Endurance
- Enhance stabilization endurance while building strength of prime movers
- Supersets: 1 strength, 1 stabilization
What is phase 3 of the OPT model and what is its goal?
Hypertrophy
- Increase muscle size
- Heavy weights, moderate to low reps and more sets
What is phase 4 of the OPT model and what is its goal?
Maximal Strength
- Increase strength
- Heavier weights, very low reps, and longer rest periods
What is phase 5 of the OPT model and what is its goal?
Power training - Enhance speed - Enhance power - Supersets: 1 strength, 1 power Used only after successful completion of both stabilization and strength levels of training
Describe the drop-set system.
Performing a set to failure, then removing a small percentage of the load, then continue to failure, etc.
What is muscle imbalance?
Alteration of muscle length surrounding a joint
Define obesity.
Person with BMI >30 or who is at least 30 lbs over the recommended weight for their height.
Define overweight.
Person with BMI OF 25 - 29.9 or who is between 25 - 30 lbs over the recommended weight for their height.
What is the BMI formula?
BMI = 703 x weight (lb) / height^2(in^2)
BMI = weight (kg) / height^2 (m^2)
Name the cholesterol levels.
Healthy: less than 200 mg/dL
Borderline high: between 200-239 mg/dL
High risk: more than 240 mg/dL
More than 50% of adults have cholesterol values of 200 mg/dL or higher
What are blood lipids?
AKA cholesterol and triglycerides, blood lipids are carried in the blood stream by protein molecules known as high-density (HDL) and low density (LDL) lipoproteins.
What is diabetes mellitus?
Chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fat and proteins.
What is type I diabetes?
AKA “Juvenile diabetes” Pancreas is unable to produce insulin or cells have become insulin resistant. Consequently, blood sugar is not optimally delivered into the cells, resulting in hyperglycemia (high blood sugar).
What is type II diabetes?
- Associated with obesity, particularly abdominal obesity.
- Accounts for 90-95% of all diabetes
- Patients produce enough insulin, but cells are resistant and don’t allow for adequate delivery of blood sugar into cells
- 80 % of type II patients are overweight
- if not managed properly can lead to nerve damage, vision loss, kidney damage, sexual dysfunction, decreased immune function.
