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NASM CPT > Unit 5 > Flashcards

Unit 5 Flashcards

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0
Q

Acute Variables

A

Important components that specify how each exercise is to be performed; fundamental concept for designing a training program; determine amount of stress placed on the body; determine what adaptation will occur.

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1
Q

Program Design

A

A purposeful system or plan put together to help an individual achieve a specific goal.

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2
Q

Acute Variables of Training (9 variables)

A

1) repetitions
2) sets
3) training intensity
4) repetition tempo
5) training volume
6) rest interval
7) training frequency
8) training duration
9) exercise selection

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3
Q

Repetition (“rep”)

A

One complete movement of a single exercise; involve three muscle actions (concentric, isometric, & eccentric).

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4
Q

Set

A

A group of consecutive repetitions.

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5
Q

Training Intensity

A

An individual’s level of effort, compared with their maximal effort, which is usually expressed as a percentage; other factors influence training intensity such as unstable environment, rest periods, and tempo.

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6
Q

Number of sets, reps, and training intensity in each of the resistance training phases

A

Stabilization Endurance: 1 to 3 sets of 12 to 20 reps at 50-70% 1RM

Strength Endurance: 2 to 4 sets of 8 to 12 reps at 70-80% 1RM

Hypertrophy: 3 to 5 sets of 6 to 12 reps at 75-85% 1RM

Maximal Strength: 4 to 6 sets of 1 to 5 reps at 85-100% 1RM

Power: 3 to 5 sets of 1 to 5 reps (S) at 85-100% strength, and 8-10 reps (P) at 30-45% 1RM (if using weights), or approx 10% of body weight (if using medicine balls)

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7
Q

Repetition Tempo

A

The speed with which each repetition is performed.

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8
Q

Repetition tempo for each of the resistance training phases (eccentric/isometric/concentric)

A

Stabilization Endurance: 4/2/1

Strength Endurance: strength 2/0/2, stabilization 4/2/1

Hypertrophy: 2/0/2

Maximal Strength: fast or explosive tempo that can be safely controlled

Power: fast or explosive tempo that can be safely controlled

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9
Q

Rest Interval

A

The time taken to recuperate between sets.

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10
Q

Rest interval used during training in each of the resistance training phases

A

Stabilization Endurance: 0 to 90 seconds (more if needed depending on phase, intensity, exercise mode, & goal)

Strength Endurance: 0 to 60 seconds

Hypertrophy: 0 to 60 seconds (more if needed, depending on load, volume, & current fitness levels)

Maximal Strength: 3 to 5 minutes

Power: 3 to 5 minutes

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11
Q

Training Volume

A

Amount of physical training performed within a specified period; varies on training phase, goals, age, work capacity/training status, recoverability, nutritional status, injury history, & life stress.

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12
Q

Training Frequency

A

The number of training sessions performed during a specified period (usually 1 week).

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13
Q

Training Duration (2 types of meaning)

A

The timeframe of a workout or the length of time spent in one phase of training.

1) time frame from start to finish of workout
2) number of weeks spent in a phase of training

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14
Q

Exercise Selection (and the types for each of the resistance training phases)

A

The process of choosing appropriate exercises for a client’s program.

Stabilization: total body; multi-joint or single joint; controlled unstable

Strength: total body; multi-joint or single joint

Power: total body; multi-joint (explosive)

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15
Q

Single Joint

A

Focuses on isolating one major muscle group or joint (ex: bicep curls, triceps pushdowns, calf raises)

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16
Q

Multi-joint

A

Use the involvement of two or three joints (ex: squats, lunges, step-ups, chess presses, rows)

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17
Q

Total Body

A

Include multiple joint movements (ex: step-up balance to overhead press, squat to two-arm press, barbell clean)

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18
Q

Progression Continuum

A

Stabilization: floor > sport beam > half foam roll > foam pad > balance disc > wobble board > BOSU ball

Lower Body: 2L stable > staggered stance stable > 1L stable > 2L unstable > staggered stance unstable > 1L unstable

Upper Body: 2A, AA, 1A, 1A w/ trunk rotation

19
Q

Periodization

A

Planned fitness training that varies type of training to produce continual adaptations.

1) divides training programs into different phases
2) train different forms of strength in each period to vary the volume of training & prevent injury

20
Q

Training Plans

A

The specific outline, created by a fitness professional to meet client’s goals, that details the form of training, length of time, future change, and specific exercises to be performed.

21
Q

Periodization Cycles

A

Annual Plan ➡️ Macrocycle

Monthly Plan ➡️ Mesocycle

Weekly Plan ➡️ Microcycle

22
Q

Annual Plan

A

Generalized training plan that spans 1 year to show when the client will progress between phases.

23
Q

Monthly Plan

A

Generalized training plan that spans 1 month and shows which phases will be required each day of each week.

24
Q

Weekly Plan

A

Training plan of specific workouts that spans 1 week and shows which exercises are required each day of the week.

25
Q

The focuses included in stabilization

A
  • improving muscle imbalances
  • improving stabilization of the core musculature
  • preventing tissue overload by preparing muscles, tendons, ligaments, & joints for upcoming imposed demands of training
  • improving overall cardiorespiratory and neuromuscular condition
  • establishing proper movement patterns and exercise techniques
26
Q

Focus of Stabilization Endurance Training (Phase 1)

A
  • increasing stability
  • increasing muscular endurance
  • increasing neuromuscular efficiency of the core musculature
  • improving intermuscular and intramuscular coordination
  • typical 4 week training duration
27
Q

The focuses included in strength

A
  • increase the ability of the core musculature to stabilize the pelvis and spine under heavier loads, through more complete ROM
  • increase the load-bearing capabilities of muscles, tendons, ligaments, & joints
  • increase the volume of training
  • increase metabolic demand by taxing the ATP-PC and glycolysis energy systems to induce cellular changes in muscle (weigh loss or hypertrophy)
  • increase motor recruitment, frequency of motor unit recruitment, and motor unit synchronization (maximal strength)
28
Q

Focus of Strength Endurance Training (Phase 2)

A
  • a hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength
  • supersets: strength exercise with stabilization exercise
  • typical 4 week training duration
29
Q

Focus of Hypertrophy Training (Phase 3)

A
  • specific for adaptation of maximal muscle growth
  • focus on high levels of volume with minimal rest periods to force cellular changes that result in overall increase in muscle size
  • typically 4 week training duration; then cycle back through phase 1/2 or progressing to phase 4/5
30
Q

Focus of Maximal Strength Training (Phase 4)

A
  • increasing the load placed on the tissues of the body
  • improves recruitment of more motor units
  • improves rate of force production
  • improves motor unit synchronization
  • typical 4 week training duration; then cycle back through phase 1/2 or progressing to phase 5
31
Q

The focuses included in power

A
  • designed to increase the rate of force production (speed of muscle contraction)
  • uses adaptation of stabilization and strength to apply with more realistic speeds and forces that the body will encounter in everyday life and in sports
32
Q

Focus of Power Training (Phase 5)

A
  • high force and velocity to increase power
  • supersets: strength exercise with power exercise
  • typical 4 week training duration before cycling back to phase 1/2
33
Q

Undulating Periodization

A

A hybrid form of periodization; train at various intensities during the course of the week, eliciting multiple adaptations once a certain level of fitness is achieved.

34
Q

Applying the OPT Model for body fat reduction, increasing lean body mass, and general sports performance

A

1) body fat reduction: cycle through phases 1 and 2
2) increasing lean body mass: cycle through phases 1 to 4
3) general sports performance: cycle through phases 1, 2, and 5

35
Q

Strength-Training Machines

A
  • good training methods for new clients
  • keep individual in a fixed plane of motion, which limits excessive ranges of motion that may result in unnecessary musculoskeletal stress
  • can be used in phases 1 to 5 of OPT model
36
Q

Free Weights (Barbells & Dumbbells)

A
  • can be used by a variety of population to meet fitness, wellness, and sport performance goals
  • can perform exercises in all planes of motion (sagittal, frontal, transverse)
  • can be used in phases 1 to 5 of the OPT model
37
Q

Cable Machines

A
  • can be adapted to offer resistance for all body parts
  • similar to free weights, but do not require a spotter
  • can be used in phases 1 to 5 of the OPT model
38
Q

Elastic Resistance (Rubber Tubing & Bands)

A
  • an inexpensive alternative to training with resistance
  • can perform in all planes of motion (sagittal, frontal, & transverse) and oftentimes achieving greater ROM
  • can be used in phases 1, 2, & 5 of the OPT model
39
Q

Medicine Balls

A
  • weighted balls that come in assortment of weights & sizes, and are made with a variety of materials
  • can be used with a variety of population as part of the program to increase muscular strength, endurance, and power; and in some cases rehabilitation from injury
40
Q

Kettlebell Training

A
  • a flat bottomed cast iron ball with a handle

- can be used in phases 1, 2, & 5 of the OPT model

41
Q

Body Weight Training

A
  • exercises that do not require additional load such as dumbbells, barbells, or strength training machines
  • used for core, balance, and plyometric training
42
Q

Suspension Body-Weight Training

A
  • uses a system of ropes & webbing that allows the user to work against their own body weight while performing various exercises
  • ideal for phases 1 & 2 of the OPT model
43
Q

Stability Balls

A
  • also known as Swiss balls
  • frequently used in a variety of training facilities with a wide range of population
  • used in phase 1 of the OPT model
44
Q

BOSU Balls

A
  • an inflated rubber hemisphere attached to a solid plastic surface
  • can be used in phases 1 & 2, and certain Plyometric exercises in phase 5 of the OPT model
  • a very advanced tool to use in stability training
45
Q

Vibration Training

A
  • referred as whole body vibration
  • performed on a platform that generates (mainly) vertical sinusoidal vibrations (a smooth repetitive oscillation) that stimulate muscle contractions that are comparable to the tonic vibration reflex
  • can be used in phases 1, 2, 3, & 5 of the OPT model
46
Q

Training frequency and exercise selection used in each of the resistance training phases

A

Stabilization Endurance: 2 to 4 times per week, 1 to 2 stabilization progression

Strength Endurance: 2 to 4 times per week, 1 strength superset with stabilization

Hypertrophy: 3 to 6 times per week, 2 to 4 strength level exercises/body part

Maximal Strength: 2 to 4 times per week, 1 to 3 strength

Power: 2 to 4 times per week, 1 strength superset with 1 power

NASM CPT (9 decks)

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