part 2 of NASAM Flashcards
Rate of force production
ability for the muscles to exert the maximal amount of force output in the shortest period of time.
reactive training
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.
integrated performance paradigm
This is the bodies ability to stabilize, accelerate and decelerate during performance tasks.
Phase one of polymertic training
- 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.
phase two of polymeric training
- 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.
phase three of polymeric training
- concentric or the unloading phase.
- This is when the stored energy in the muscle is released.
stabilization phase
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.
strength phase
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.
power phase
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.
Speed
velocity of a person going straight ahead
-stride length x stride rate
quickness
ability of a person to react without hesitating
agility
- 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.
backside mechanics
- correct alignment of the of the rear leg and pelvis while sprinting.
- It includes a neutral pelvis, hip extension, knee extension, and ankle plantarflexion.
front side mechanics
- correct alignment of the leading leg and pelvis while sprinting.
- It includes a neutral pelvis, hip flexion, knee flexion, and ankle dorsiflexion.
stride lenght
- This is the exact distance covered for each stride taken.
- A lower stride length equals a higher stride rate, and vice versa as well.
checkpoints of kinetic chain
- ankle is directed straight ahead and that landing on one’s heel is the priority. avoiding supination and pronation during running.
- knees should be in alignment with their second and third toe. Avoid abduction and adduction.
- One’s hips should be neutral at maximum running speeds. Excessive lower back arcing should be avoided.
- One’s head should be facing straightforward avoiding a forward head position.
Strength phase of speed/agility
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.
Stabilization phase of speed/agility
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
power phase of speed/agility
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.
peripheral heart action
alternate between lower body exercises and upper body in a circuit style fashion.
vertical loading
When you do one set, move on to another one but then come back to the first exercise.
horizontal loading
When you complete all of your sets for one exercise before changing to another exercise.
general adaption syndrome
how body reacts to stress
phase one of general adaption system
- 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.
phase two of general adaption system
- 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.
exhaustion stage
- 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.
medicine balls
- Comes in different weights
- Good for power, endurance, and muscular strength
- Benefits with dynamic power
- Multiple planes of motion and intensities
Kettlebell
-Good for balance and coordination
-Helps with core stability
Helps with the grip strength
-Exercise technique is important
TRX
- Helps to regress or progress exercises for special needs clients
- Can help intensify the activation of muscles
- Exercise technique/form is important
Youth vs Adult physiological differences`
- 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.
Youth resistance trainiing
- can up strength 30-40% in eight weeks
- 1-2 sets 8-12 reps, 40-70% max 2-3 times a week
senior resistance training
-1 to 3 sets, 8 to 20 repetitions, 40% to 80% of one rep max, 3 to 5 days per week.
Training obese clients
- 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.
coronary artery disease training
- 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.
8 essential amnio acids
Phenylalanine, Threonine, Tryptophan, Methionine, Lysine, Valine, Isoleucine, Leucine
protein for an adult
.8/kg of body
protein for athletes
1.2-1.4
protein for strength athletea
1.2-1.7
recommended fider
38, 25 min
water consumption
women- 2,2 L
men 3L
RDA
recommenced daily allowance
AI
adequate intake
UL
upper intake level
-the highest level of nutrient intake that is most likely to not have any risk for adverse effects
stage one of change
- 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
stage 2 of change
- 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
stage three of change
- 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
stage 4 of change
- 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
stage five of change
- maintence
- have created an exercise routine that has lasted 6+ months
- still tempted by old habits
initial session
- 20 seconds to make first impression
- keep moving and stay positive with them
- memorize SMART goals
S in SMART
specific
M in SMART
mesuarable
A in SMART
attainable
R in SMART
realistic
T in SMART
timely
