NASM PT2

Question 1

-Designed to prepare the body for the demands of higher levels of training
- Essential for beginners, yet necessary for important to cycle back through after the strength and power phase
- Accomplished though low intensity, high repetition training programs, emphasizing core and joint stabilization, and will incorporate exercises that progressively challenge the body’s stability requirements, as opposed to how much weight is being used

Answer 1

Stabilization

Question 2

Increases stability
Increases muscular endurance
increases neuromuscular efficiency of the core musculature
improves intermuscular coordination

Answer 2

Stabilization Endurance Training Phase 1

Question 3

-Includes strength endurance, hypertrophy, and muscular strength
- Designed to maintain stability while increasing the amount of stress placed on the body for increased muscle size and strength
- Increases the ability of the core musculature to stabilize the pelvis and spine under heavier loads.
- increases the volume of training
- increase motor unit recruitment, frequency, and synchronization (maximal strength)
- increases metabolic rate

Answer 3

Strength

Question 4

-Hybrid form of training that promotes increases stabilization endurance, hypertrophy, and strength
- uses supersets techniques in which more stable exercises is immediately followed with a stabilization exercise with similar biomechanical motions.
- phase usually last 4 weeks

Answer 4

Strength endurance training Phase 2

Question 5

Specific for adaptation of maximal muscle growth, focusing on high levels of volume with minimal rest periods to force cellular changes that result in an overall increase in muscle size.
- increase volume and intensity to attain hypertrophy
- phase of training is 4 weeks before cycling back through phase 1 and 2 or progressing to phase 4 or 5

Answer 5

Hypertrophy Training Phase 3

Question 6

Focuses on load placed on the tissue of the body
- maximal intensity improves: recruitment of more motor units, rate of force production, motor unit synchronization
- trainer should increase the intensity (load) and volume (sets) during this phase
- training phase lasts for 4 weeks before cycling back through phase 1 and 2 or progressing to phase 5

Answer 6

Maximal Strength Training Phase 4

Question 7

• Designed to increase the rate of force production (or speed of muscle contraction)
• Combines stabilization and strength to speeds and forces found in everyday life and sports
• increase in either force or velocity will increase power
• should train with both heavy loads and light loads at high speeds.

Answer 7

Power

Question 8

• Focuses on both force and velocity to increase power
• combines a strength exercise with a power exercise for each body part
• use both heavy loads and explosive movements and low resistance with a high velocity, power outputs can be increased
• trainer will want to increase volume (sets), intensity (load) and velocity
• phase lasts 4 weeks before cycling back through phase 1 or 2

Answer 8

Power Training Phase 5