Unit 1 Flashcards
Obesity
The condition of being considerably overweight. BMI of 30 or more; or at least 30lbs over the recommended weight according to height.
Muscle Imbalance
Alteration of muscle length surrounding a joint.
Overweight
BMI of 25 to 29.9; or between 25-30 lbs over recommended weight according to height.
Blood Lipids
Known as cholesterol & triglycerides. Carried in the bloodstream by HDL (good) & LDL (bad) protein molecules.
Diabetes Mellitus
Chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage, and enhances usage of fats & proteins.
Deconditioned
State of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core & joint stability.
Proprioception
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position & limb movement.
Proprioceptively Enriched Enviroment
An unstable (yet controllable) physical situation in which exercises are performed that causes the body to use its internal balance & stabilization mechanisms.
Phases of Training
Smaller divisions of training progressions that fall within the three building blocks of training (stabilization, strength, & power).
Muscular Endurance
A muscle’s ability to contract for an extended period.
Neuromuscular Efficiency
The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion (coordination).
OPT Model
Process of programming that systematically progresses any client to any goal.
Stage 1 - Stabilization Endurance Stage 2 - Strength Endurance Stage 3 - Hypertrophy Stage 4 - Maximal Strength Stage 5 - Power
Prime Mover
The muscle that acts as the initial & main source of motive power.
Superset
Set of two exercises back-to-back, without any rest time between them.
Rate of Force
Ability of muscles to exert maximal force output in a minimal amount of time.
General Adaptation Syndrome
How the body responds & adapts to stress (alarm reaction, resistance development, & exhaustion).
Alarm Reaction
Initial reaction to a stressor.
Delayed-Onset Muscle Soreness
Pain or discomfort often felt 24-72 hours after intense exercise or unaccustomed physical activity.
Resistance Development
The body increases its functional capacity to adapt to the stressor.
Exhaustion
Prolonged stress or stress that is intolerable & will produce exhaustion or distress to the system (stress fractures, muscle strains, joint pain, or emotional fatigue).
Periodization
Division of a training program into smaller, progressive stages.
Principle of Specificity or Specific Adaptation to Imposed Demands (SAID)
Principle that states the body will adapt to the specific demands that are placed on it.
- SAID
- Mechanical Specificity
- Neuromuscular Specificity
- Metabolic Specificity
Mechanical Specificity
Weight & movements placed on the body.
Neuromuscular Specificity
Speed of contraction & exercise selection.
Metabolic Specificity
Energy demand placed on the body.
Muscular Endurance
The ability to produce & maintain force production for prolonged periods of time.
Muscular Hypertrophy
Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Strength
The ability of the neuromuscular system to produce internal tension to overcome an external load.
Power
Ability of the neuromuscular system to produce the greatest force in the shortest time.
5 main adaptations of resistance training? (The progressive adaptations from resistance training) - explain each.
- Stabilization
- Muscular Endurance
- Muscular Hypertrophy
- Strength
- Power
What are the kinds of resistance training systems? And explain each methods.
- The Single-Set System
- The Multiple-Set System
- The Pyramid System
- The Superset System
- Drop-Sets
- The Circuit-Training System
- The Peripheral Heart Action System
- The Split-Routine System
- Vertical Loading & Horizontal Loading
Vertical Loading
Alternating body parts trained from set to set, starting from the upper extremity & moving to the lower extremity.
Horizontal Loading
Performing all sets of exercise or body part before moving onto the next exercise or body part.
NASM Integrated Training Model
- Build a foundation (stability & good technique)
- Introduce heavier weights.
- Introduce speeds found in real life.
- Progress safely & learn the adaptations to move onto more intense exercises.
What is cholesterol levels are considered healthy, borderline high, and high risk?
Healthy < 200 mg/dL
Borderline High 200 to 239 mg/dL
High Risk > 240 mg/dL
