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Nasm Final > Section 6 > Flashcards

Section 6 Flashcards

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1
Q

Linear load progression

A

Week 1-4 stability and muscular endurance
Light/moderate 60-70%
Week 5-8 hypertrophic and strength
Moderate to heavy 70-85%
Week 9-12 maximal strength
85-100% heavy

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2
Q

Iceberg
Under and above

A

Above: endurance, athletic performance, power speed agility quickness, strength and hyper trophy

Under: stability, mobility, proper movement, functional movement

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3
Q

What is the traditional method of program designed the aims to gradually increase the intensity of training load while simultaneously decreasing volume over a set period of time?

A

Linear periodization

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4
Q

Opt phases

A

Level 1 Stabilization
Phase 1: stabilization endurance
Level 2:
Phase 2: strength endurance
Phase 3: muscular development
Phase 4: maximal strength
Level 3:
Phase 5: power

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5
Q

Key characteristics of stabilization endurance training

A

Mobility, flexibility, course stabilization, postural, alignment in control, muscular in aerobic endurance

master basic movement patterns, progress, proprioceptive, Lea, increasing complexity

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6
Q

Key characteristics of strength, endurance training

A

Muscular endurance, and the prime mover strength
Decrease rest
increase volume and loads and complexity

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7
Q

Key characteristics of muscular development training

A

Hypertrophy, increase volume of exercises and load of resistance and complexity

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8
Q

Key characteristics of maximal strength training

A

Core strength, maximal, muscular strength, increased, load resistance, and increase sets

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9
Q

Key characteristics of power training

A

Reinforce production, increased load of resistance, an increase speed of repetition tempo

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10
Q

What are the five fundamental movement patterns?

A

Squatting
Hip hinge
Pulling motions
Pushing motions
Pressing
Multiplanar movement

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11
Q

What is the focus of the second level of training in the OPT model?

A

The main adaptation of strength

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12
Q

Muscle hyper trophy is the primary goal of which phase of training within the OPT model?

A

Phase 3

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13
Q

According to the iceberg, a fact, which of the following training adaptations are considered surface level?

A

Endurance

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14
Q

Extension of the shoulder is common in many pulling movements, which following muscles is involved?

A

Latissimus dorsi

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15
Q

Which exercises would be appropriate for a phase 2 super set?

A

Benchpress and stability ball push-up

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16
Q

Port and balance exercises are a component of which part of the OPT work out?

A

Activation

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17
Q

Inelastic resistance band should not be stretched longer than what percentage of its resting length?

A

250%

18
Q

What is the correct foot placement when performing kettlebell swings?

A

Approximately shoulder width apart

19
Q

What kettlebell exercises confused in phase 1 of the OPT model to improve stability and back strength?

A

Renegade row

20
Q

What term is used to describe training that I had to wait or load to dynamic full body multiplanar movements?

A

Loaded movement training

21
Q

How many minutes of vigorous aerobic activity per week does the CDC recommend for optimal health?

A

75 minutes

22
Q

Proper abdominal crunches on the stability ball allows for:

A

Increased spinal extension due to the curvature of the ball

23
Q

Strength training, machines provide training, primarily in which planes of motion?

A

Frontal and sagittal

24
Q

Which exercises performed in the sagittal plane and provides the greatest challenge to muscles of the posterior chain?

A

Single leg Romanian dead lift

25
Q

Which exercise may increase in accurate readings when using a wrist one heart rate monitor?

A

Medicine ball, catch and pass

26
Q

What is associated with normal aging in his tributable to a lower production of estrogen and progesterone?

A

Type one (primary) osteoporosis

27
Q

What is the recommended duration of physical activity for an individual with osteoporosis?

A

20 to 60 minutes per day or 8 to 10 minute bouts

28
Q

What level of intensity should individuals with cancer begin aerobic exercise?

A

40 to 50% of peak capacity

29
Q

What term refers to the manifestation of symptoms caused by peripheral arterial disease?

A

Intermittent claudication

30
Q

Why are children at a disadvantage when participating a short duration 10 to 90 second high intensity, anaerobic activities?

A

Children produce less of glycolytic enzymes that are required to support system, and anaerobic power

31
Q

What percentage of Americans older than 20 years old are overweight/obese?

A

72%

32
Q

What type of diabetes occurs when cells are resistant to insulin, meaning that the insulin present cannot transfer adequate amounts of blood sugar into the cell?

A

Type 2

Type 1 body attacks/destroys insulin producing cells in pancreas

33
Q

What percentage of Americans 20 years and older are obese?

A

40%

34
Q

What assessment is appropriate for a senior client in who is sedentary?

A

Pushing test

35
Q

Atherosclerosis

A

The process by which plaque is formed in the arteries, leading to reduce blood flow

36
Q

client with osteoporosis which type of training has the most impact on increasing the clients bone mineral density?

A

Walking

37
Q

Example not a compound exercise

A

Seated leg extension

38
Q

In what phase of the OPT model with suspended body weight training, the most desirable for optimum outcomes?

A

Phase 2 (strength endurance)

39
Q

What areas of the body does osteoporosis commonly affect?

A

Neck of the femur and lumbar low back vertebrae

40
Q

What phase of the OPT model introduces lifting near maximal intensity?

A

Phase 4
maximal strength

41
Q

Horizontal adduction is most common during what type of movement?

A

pushing

Nasm Final (7 decks)

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