NASM FINAL EXAM part 4 Flashcards
ball db chest press progression
alt. arm and then single arm
regression - bench
hips 90 degrees, thighs parallel, roll into bridge; spot at wrists
s/l ball scaption with foot up regression
2 legs on ground or bench 45 degree angle at shoulder 1-2-4 tempo db's at eyes thumbs up
step up to balance progression
higher box / different planes
regress - lower box, step up without balance
study of human movements
biomechanics
movement of bones around joints
torque
toward midline
adduction
shoulders go down
depression; up is elevation
away from midline
abduction
up rotation of scap force couple
upper trap and
lower portion of serratus ant
stairs - force couple
glute max, quads, calves
plantar flexion force couple
gastroc, peroneus, tib. post.
shoulder abduction force couple
delt and rotator cuff
1st class lever
head nod
s/l knee in - tfl is
overactive
2nd class lever
calf raise
3rd class lever
bic curl
gravity over base of support
structural efficiency
KB renegade row phase
1
kb squat to overhead press
phase 5
med ball should be
less than 10% bodyweight
closed chain
push-ups, pull-ups, squats, bw (hands/feet in fixed position)
open chain
bb, dbs, bench, lat pull, leg ext
TRX used in phases
1 and 2 (low spine compression/load); improve performance to increase cal expenditure
BOSU and KBs - phases
1, 2 and 5
vibration phases
1, 2, 3, 5 (primarily 1 and 2)
30 mins 3xwk
cables
all phases
bands
1, 2, 5
machines
1-2 and maybe 4
free weights
1-5
tubes, bosu, kb and med ball
1, 2, 5
trx and ball
1 and 2
standing overhead press
shoulder horizontal adduction
vertical motion against elbow flexion - bicep pulls the elbow into extension
Bicep - (BEF)
Tricep - tee
resistance placed to resist elbow extension - pulls elbow into flexion
standing row
resist shoulder extension and scap retraction (pulls shoulder into flexion and scap protraction)
bosu overhead press phase
1
leg press with bosu squat phase
2
step up bal curl to press
phase 1
DLs or bench
phase 3 or 4
Vib. Prone isoab
phase 1
trx push-up
phase 1
oh press w/kb snatch
5
increase volume and intensity
hypertrophy
body fat reduction
phase 1, 2 (and 3 for lbm)
general sports
1, 2, 5
increase load and volume
max strength
increase volume and load and proprioc.
strength endurance
for tempo, a/b/c, which is the concentric?
C is concentric; the A would be eccentric
amount of stress on the body
acute variables
phase 4
1-5 reps
loads exceeding 90% of max strength, client wouldn’t exceed 30 reps
1-5 reps, 4-6 sets
5x6 = 30
max strength number of exercises per part
1-3 exercises per part - increases load
step up ball curl to oh press
phase 1
ATP recovers 100 % at
3mins
ATP recovers 50% at
20-30 seconds
marcocycle
year
ATP recovers 85-90% at
60 sec
ATP recovers 75% at
40 seconds
mesocycle
month
microcycle
week
split routine
4x wk
full body - how many times/wk
2-3
systematic design approach that uses GAS and SAID to vary stress on body to produce adaptation and prevent injury
periodization - 2 objectives - divide into distinct phases; train diff forms of strength in each to control volume and prevent injury
volume is inversely related to
intensity
ball - balance - step-up balance - s/l - push-up
stabilization
standing cable chest press, standing cable row, kb renegade row, cable squat
stength
jump, throws, med balls, rotator chest pass, speed tubing, push press, clean snatch, squat thrust, hang and jerk
power
dynamic posture
squat
push/pull
balance
