NASM Unit 1 Flashcards
General Adaptation Syndrome
The predictable way the body responses to stress.
What are the two main calf muscles that are responsible for concentrically accelerating plantar flexion?
Gastrocnemius and soleus
When is the best time for clients to measure their resting heart rate?
Upon waking in the morning
What is the BMI range for a person who has a very high risk of disease?
35.0-39.99
What do you call information gathered from a client that includes their occupation, lifestyle, and medical background?
Subjective information
Name two common tests for assessing cardiorespiratory efficiency.
YMCA 3-Minute Step Test and Rockport Walk Test
What are three methods of assessing body fat percentage?
Underwater weighing, bioelectrical impedance, and skin-fold measurements
Name the muscle that is responsible for concentrically accelerating hip extension and external rotation.
Gluteus maximus
During an Overhead Squat assessment, what are the probable overactive muscles when the feet turn out?
Soleus, lateral gastrocnemius, and biceps femoris (short head)
What do you call measurable data regarding a client’s physical state, such as body composition, movement assessments, and cardiorespiratory ability?
Objective information
During an Overhead Squat assessment, what are the probable overactive muscles when the knees move inward?
Adductor complex, biceps femoris (short head), tensor fascia latae, vastus lateralis
What would be the immediate progression of a “Single-Leg Dumbbell Curl”?
single-leg, alternating arm, stable
Table 13.1: Adaptive Benefits of Resistance Training: Physiologic
- Improved cardiovascular efficiency.
- Beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations.
- Increased bone density.
- Increased metabolic efficiency (metabolism).
Table 13.1: Adaptive Benefits of Resistance Training: Physical
- Increased tissue (muscle, tendons, ligaments) tensile strength.
- Increased cross-sectional area of muscle fibers.
- Decreased body fat.
Table 13.1: Adaptive Benefits of Resistance Training: Performance
- Increased neuromuscular control (coordination).
- Increased endurance.
- Increased strength.
- Increased power
Table 13.2 General Adaptation Syndrome: Alarm Reaction
Initial reaction to stressor such as increased oxygen and blood supply to the necessary areas of the body.
Table 13.2 General Adaptation Syndrome: Resistance Development
Increased functional capacity to adapt to stressor such as increasing motor unit recruitment.
Table 13.2 General Adaptation Syndrome: Exhaustion
A prolonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury.
Periodization
Dividing a training program into smaller, progressive stages.
SAID (Specific Adaptation to Imposed Demands) AKA Principle of Specificity
The body will adapt to specific demands that are placed on it.
A well designed, integrated training program produces optimal levels of…
- Flexibility
- Endurance
- Neuromuscular control
- Alterations in body composition
- Strength
- Power
Type I Muscle Fibers/Slow Twitch
- Smaller.
- Slower to produce maximal tension.
- More resistant to fatigue.
Important for muscles that need to produce long term contractions necessary for stabilization, endurance, and posture.
Type II Muscle Fibers/Fast Twitch
- Larger.
- Quick to produce maximal tension.
- Fatigue faster than Type I.
Important for muscles producing movements requiring force and power such as performing a sprint.
Mechanical Specificity
Refers to the weight and movements placed on the body.
Neuromuscular Specificity
Refers to the speed of contraction and exercise selection.
Metabolic Specificity
Refers to the energy demand placed on the body.
How long you will need to rest (energy).
Table 13.3 Resistance Training Systems: Single Set
Performing one set of each exercise.
Table 13.3 Resistance Training Systems: Multiple-Set
Performing a multiple number of sets for each exercise.
Table 13.3 Resistance Training Systems: Pyramid
Increasing (or decreasing) weight with each set.
Table 13.3 Resistance Training Systems: Superset
Performing two exercises in rapid succession with minimal rest.
Table 13.3 Resistance Training Systems: Drop-Sets
Performing a set to failure, then removing a small percentage of the load and continuing with the set.
Table 13.3 Resistance Training Systems: Circuit Training
Performing a series of exercises, one after the other, with minimal rest.
Table 13.3 Resistance Training Systems: Peripheral Heart Action (PHA)
A variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit.
Table 13.3 Resistance Training Systems: Split-Routine
A routine that trains different body parts on separate days.
Table 13.3 Resistance Training Systems: Vertical Loading
Performing exercises on the OPT template one after the other, in a vertical manner down the template.
Do all sets for the following: Total Body Chest Back Shoulders Biceps Triceps Legs
Table 13.3 Resistance Training Systems: Horizontal Loading
Performing ALL sets of an exercise (or body part) before moving on to the next…. exercise or body part.
Table 13.4 Peripheral Heart Action System: Sample Workout
Set 1: Stabilization
- Ball dumbbell chest press
- Ball squat
- Single-leg cable row
- Step-up to balance
- Single-leg dumbbell shoulder press
Set 2: Strength
- Bench press
- Barbell squat
- Seated row
- Romanian deadlift
- Seated dumbbell shoulder press
Set 3: Power
- Medicine ball chest press
- Squat jump
- Soccer throw
- Power step-up
- Front medicine ball oblique throw
Stabilization Exercises - Regressions and Progressions
- Ball squat, curl to press
- Ball dumbbell, curl to press
- Single-leg dumbbell caption
- Multiplanar step-up to balance
Strength Exercises - Regressions and Progressions
- Lunge to two-arm dumbbell press
- Barbell squat
Power Exercises - Regressions and Progressions
- Two-arm push press
- Rotation chest pass
- Medicine ball pullover throw
- Squat jump
OPT Model
- Stabilization
- Strength
- Power
Stabilization > Stabilization Endurance
Strength > Strength Endurance
Strength > Hypertrophy
Strength > Max Strength
Power > Power
Supine
Laying on your back.
Proprioception
Cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement.
“Controlled, yet unstable environments”
OPT Model Phase 1 - Stabilization Endurance Goals
- Increase muscular endurance while developing coordination.
- Challenge balance and stabilization instead of weight.
OPT Model Phase 2 - Strength Endurance Goals
- Enhance stabilization endurance while building strength of prime movers.
- Supersets: 1 Strength and 1 Stabilization
OPT Model Phase 3 - Hypertrophy Goals
- Increase muscle size
- Heavy weights, moderate to low reps and more sets
OPT Model Phase 4 - Maximal Strength Goals
- Increase strength
- Heavier weights, very low reps, and longer rest periods
OPT Model Phase 5 - Power Goals
- Enhance speed
- Enhance power
- Supersets: 1 Strength and 1 Power
