NASM FINAL EXAM part 4 Flashcards by lesa smith

ball db chest press progression

alt. arm and then single arm
regression - bench
hips 90 degrees, thighs parallel, roll into bridge; spot at wrists

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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

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step up to balance progression

higher box / different planes

regress - lower box, step up without balance

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study of human movements

biomechanics

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movement of bones around joints

torque

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toward midline

adduction

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shoulders go down

depression; up is elevation

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away from midline

abduction

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up rotation of scap force couple

upper trap and

lower portion of serratus ant

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stairs - force couple

glute max, quads, calves

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plantar flexion force couple

gastroc, peroneus, tib. post.

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shoulder abduction force couple

delt and rotator cuff

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1st class lever

head nod

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s/l knee in - tfl is

overactive

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2nd class lever

calf raise

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3rd class lever

bic curl

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gravity over base of support

structural efficiency

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KB renegade row phase

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kb squat to overhead press

phase 5

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med ball should be

less than 10% bodyweight

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closed chain

push-ups, pull-ups, squats, bw (hands/feet in fixed position)

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open chain

bb, dbs, bench, lat pull, leg ext

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TRX used in phases

1 and 2 (low spine compression/load); improve performance to increase cal expenditure

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BOSU and KBs - phases

1, 2 and 5

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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

leg press with bosu squat phase

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

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