part 2 of NASAM

Question 1

Rate of force production

Answer 1

ability for the muscles to exert the maximal amount of force output in the shortest period of time.

Question 2

reactive training

Answer 2

These are exercises that utilize powerful and quick movements to enhance neuromuscular efficiency, the rate of force production and firing frequency. This makes the client more explosive and powerful. Reactive training enhances: Motor unit synchronization, Motor unit recruitment, and Firing frequency.

Question 3

integrated performance paradigm

Answer 3

This is the bodies ability to stabilize, accelerate and decelerate during performance tasks.

Question 4

Phase one of polymertic training

Answer 4

• as the eccentric phase.
• It is also known as the cocking phase or loading phase. This is where energy is stored inside of the muscle as it gets ready for the second phase.

Question 5

phase two of polymeric training

Answer 5

• amortization.
• This is where the muscle that contains all of the potential energy is stabilized as he gets ready for the third phase. Overall this stage is quick so that it can create a powerful response.

Question 6

phase three of polymeric training

Answer 6

• concentric or the unloading phase.

- This is when the stored energy in the muscle is released.

Question 7

stabilization phase

Answer 7

These exercises have a 3 to 5-second pause while landing on the ground are done for approximately 5 to 8 repetitions at a steady tempo with 0 to 90 seconds of rest. Some examples include box jumps with stabilization or squat jumps with stabilization.

Question 8

strength phase

Answer 8

These exercises are done with repetitive movements such as a jump squat that is repeated. They are done for 8 to 10 repetitions, at a mid-tempo with 0 to 60 seconds of rest in between. Some examples include tuck jumps and squat jumps.

Question 9

power phase

Answer 9

These exercises in the power phase are done as quickly as possible. They are done for 8 to 12 repetitions with a 0 to 60-second rest between. Some examples include single leg power step up, proprioceptive plyometrics and ice skaters.

Question 10

Speed

Answer 10

velocity of a person going straight ahead

-stride length x stride rate

Question 11

quickness

Answer 11

ability of a person to react without hesitating

Question 12

agility

Answer 12

• This demands a high level of neuromuscular efficiency in order to keep one’s center of gravity.
• agility focuses on multiple planes. Requires constant deceleration and acceleration.

Question 13

backside mechanics

Answer 13

• correct alignment of the of the rear leg and pelvis while sprinting.
• It includes a neutral pelvis, hip extension, knee extension, and ankle plantarflexion.

Question 14

front side mechanics

Answer 14

• correct alignment of the leading leg and pelvis while sprinting.
• It includes a neutral pelvis, hip flexion, knee flexion, and ankle dorsiflexion.

Question 15

stride lenght

Answer 15

• This is the exact distance covered for each stride taken.

- A lower stride length equals a higher stride rate, and vice versa as well.

Question 16

checkpoints of kinetic chain

Answer 16

1. ankle is directed straight ahead and that landing on one’s heel is the priority. avoiding supination and pronation during running.
2. knees should be in alignment with their second and third toe. Avoid abduction and adduction.
3. One’s hips should be neutral at maximum running speeds. Excessive lower back arcing should be avoided.
4. One’s head should be facing straightforward avoiding a forward head position.

Question 17

Strength phase of speed/agility

Answer 17

The strength phase includes more frontal plane movements with 3 to 4 sets, 3 to 5 repetitions with a 0 to 60 second rest time. Some exercises include box drill and 5-10-5 T-drill.

Question 18

Stabilization phase of speed/agility

Answer 18

These exercises consist of many sagittal plane movements. They are done for 1 to 2 sets with 2 to 3 repetitions and a 0 to 60-second rest. Some exercises include cone shuffles and agility ladder drills

Question 19

power phase of speed/agility

Answer 19

all of the planes of motion and includes maximal effort. These are done for 3 to 5 sets, 3 to 5 repetitions and 0 to 90 seconds of rest time. Some exercises include modified box drill and partner mirror drill.

Question 20

peripheral heart action

Answer 20

alternate between lower body exercises and upper body in a circuit style fashion.

Question 21

vertical loading

Answer 21

When you do one set, move on to another one but then come back to the first exercise.

Question 22

horizontal loading

Answer 22

When you complete all of your sets for one exercise before changing to another exercise.

Question 23

general adaption syndrome

Answer 23

how body reacts to stress

Question 24

phase one of general adaption system

Answer 24

• alarm system
• This is the first reaction to a stressor.
• activates multiple psychological and physiological protective processes within the body.
• It increases the amount of force on muscles, bones, joints, the nervous system, and connective tissues.
• increase in oxygen as well as blood supply and a neural recruitment to working muscles.

Question 25

phase two of general adaption system

Answer 25

• resistance stage
• body is able to increase the functional capacity in order to adjust to the stressor.
• body increases its ability to efficiently distribute oxygen and blood to specific parts of the body as well as more efficiently recruit muscle fibers.
• Once this adaptation has happened, the body needs even more increased overload and stress in order to produce a new response or an even higher level of fitness.

Question 26

exhaustion stage

Answer 26

• Prolonged stress can lead to distress and exhaustion.
• This happens when a stressor is simply too much for the physiological systems to handle.
• This will result in injury and breakdowns such as muscle strains, joint pain, stress fractures, and emotional fatigue.

Question 27

medicine balls

Answer 27

• Comes in different weights
• Good for power, endurance, and muscular strength
• Benefits with dynamic power
• Multiple planes of motion and intensities

Question 28

Kettlebell

Answer 28

-Good for balance and coordination

-Helps with core stability
Helps with the grip strength

-Exercise technique is important

Question 29

TRX

Answer 29

• Helps to regress or progress exercises for special needs clients
• Can help intensify the activation of muscles
• Exercise technique/form is important

Question 30

Youth vs Adult physiological differences`

Answer 30

• Children don’t produce high levels of glycolytic enzymes and cannot maintain high-intensity exercise as well.
• Children don’t show a plateau in oxygen uptake. It’s more appropriate saying peak oxygen uptake.
• Children are less efficient as they usually exercise at a high percentage of peak oxygen uptake while performing a submaximal exercise.

Question 31

Youth resistance trainiing

Answer 31

• can up strength 30-40% in eight weeks

- 1-2 sets 8-12 reps, 40-70% max 2-3 times a week

Question 32

senior resistance training

Answer 32

-1 to 3 sets, 8 to 20 repetitions, 40% to 80% of one rep max, 3 to 5 days per week.

Question 33

Training obese clients

Answer 33

• Core training is crucial for obese clients.
• Resistance bands are a good option.
• When doing flexibility training, performing them from a seated or standing position is preferred.

1 to 3 sets, 10 to 15 repetitions, 2 to 3 days per week.

Question 34

coronary artery disease training

Answer 34

• Avoid lifting heavy.
• Prevent your client from clenching or over gripping weights.
• Always perform exercises standing or seated.
• 1 to 3 sets, 10 to 20 repetitions, 2 to 3 days per week.

Question 35

8 essential amnio acids

Answer 35

Phenylalanine, Threonine, Tryptophan, Methionine, Lysine, Valine, Isoleucine, Leucine

Question 36

protein for an adult

Answer 36

.8/kg of body

Question 37

protein for athletes

Answer 37

1.2-1.4

Question 38

protein for strength athletea

Answer 38

1.2-1.7

Question 39

recommended fider

Answer 39

38, 25 min

Question 40

water consumption

Answer 40

women- 2,2 L

men 3L

Question 41

RDA

Answer 41

recommenced daily allowance

Question 42

AI

Answer 42

adequate intake

Question 43

UL

Answer 43

upper intake level

-the highest level of nutrient intake that is most likely to not have any risk for adverse effects

Question 44

stage one of change

Answer 44

• Precontemplation
• Zero intention to change
• Performs no exercise
• Has no intention to start exercising in the next six months
• Education and information is the best at this period

Question 45

stage 2 of change

Answer 45

• contemplation
• Contemplating starting an exercise routine in the next six months
• Listen actively to what your client needs
• Still provide education and information before starting anything else

Question 46

stage three of change

Answer 46

• preparation
• Sparsely perform exercise, but they want to begin a real program within a month.
• Have no set routine when working out
• Have set unrealistic goals for themselves
• It’s essential to help them clarify what goals they have using SMART
• Beneficial for a client to build a social support network

Question 47

stage 4 of change

Answer 47

• action
• They have already started an exercise routine
• They have not maintained the routine for six months
• Continue to provide information and education
• Create steps to overcome any obstacles the client may have

Question 48

stage five of change

Answer 48

• maintence
• have created an exercise routine that has lasted 6+ months
• still tempted by old habits

Question 49

initial session

Answer 49

• 20 seconds to make first impression
• keep moving and stay positive with them
• memorize SMART goals

Question 50

S in SMART

Answer 50

specific

Question 51

M in SMART

Answer 51

mesuarable

Question 52

A in SMART

Answer 52

attainable

Question 53

R in SMART

Answer 53

realistic

Question 54

T in SMART

Answer 54

timely