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NASM > Volcab Ch 8-13 > Flashcards

Volcab Ch 8-13 Flashcards

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1
Q

Cardiorespiratory Fitness

A

The ability of the circulatory and respiratory systems to supply oxygen rich blood to skeletal muscles during sustained physical activity.

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2
Q

Cardiorespiratory Training

A

Any physical activity that involves and places stress on the cardiorespiratory system.

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3
Q

Circuit Training System

A

This consists of a series of exercises that an individual performs on eafter another with minimal rest.

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4
Q

Enjoyment

A

The amount of pleasure derived from performing a physical activity.

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5
Q

Frequency

A

The number of training sessions in a given timeframe.

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6
Q

General Warm-Up

A
  1. Consists of movements that do not necessarily have any movement specificity to the actual activity to be performed. 2. Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow.
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7
Q

Integrated Cardiorespiratory Training

A

Cardiorespiratory training programs that systematically progress clients through various stages to achieve optimal levels of physiologic, physical, and performance adaptations by placing stress on the cardiorespiratory system.

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8
Q

Intensity

A

The level of demand that a given activity places on the body.

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9
Q

Overtraining

A

Excessive frequency, volume, or intensity of training, resulting in fatigue (which is also caused by a lack of proper rest and recovery).

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10
Q

Oxygen Uptake Reserve (VO2R)

A

The difference between resting and maximal or peak oxygen consumption.

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11
Q

Specific Warm-Up

A

Low-intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow.

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12
Q

Time

A

The length of time an individual is engaged in a given activity.

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13
Q

Type

A

The type or mode of physical activity that an individual is engaged in.

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14
Q

Ventilatory Threshold

A

The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production.

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15
Q

Bracing

A

Occurs when you have contracted both the abdominal, lower back, and buttock muscles at the same time.

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16
Q

Co-contraction

A

Muscles contract together in a force-couple.

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17
Q

Compound-Sets

A

Involve the performance of two exercises for antagonistic muscles. For example a set of bench presses followed by cable rows (chest/back).

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18
Q

Core

A
  1. The center of the body and the beginning point for movement. 2. The structures that make up the lumbo-pelvic-hip complex (LPHC), including the lumbar spine, the pelvic girdle, abdomen, and the hip joint.
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19
Q

Core Strength

A

The ability of the lumbo-pelvic-hip complex musculature to control an individual?s constantly changing center of gravity.

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20
Q

Drawing-In Maneuver

A
  1. Activation of the transverse abdominis, multifidus, pelvic floor muscles, and diaphragm to provide core stabilization. 2. A maneuver used to recruit the local core stabilizers by drawing the navel in toward the spine.
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21
Q

Stabilization Strength

A

Ability of the stabilizing muscles to provide dynamic joint stabilization and postural equilibrium during functional activities.

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22
Q

Transfer-of-Training Effect

A

The more similar the exercise is to the actual activity, the greater the carryover into real-life settings.

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23
Q

Tri-Sets System

A

A system very similar to supersets, the difference being three exercises back to back to back with little to no rest in between.

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24
Q

Balance

A
  1. The ability to sustain or return the body?s center of mass or line of gravity over itsbase of support. 2. When the body is in equilibrium and stationary, meaning no linear orangular movement.
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25
Q

Controlled Instability

A

Training environment that is as unstable as can safely be controlled by an individual.

26
Q

Dynamic Balance

A

The ability to move and change directions under various conditions without falling.

27
Q

Ground Reaction Force (GRF)

A

The equal and opposite force that is exerted back onto the body with every step that is taken.

28
Q

Postural Equilibrium

A

The ability to efficiently maintain balance throughout the body segments.

29
Q

Amortization Phase

A

The electromechanical delay a muscle experiences in the transition from eccentric (reducing force and storing energy) to concentric (producing force) muscle action.

30
Q

Integrated Performance Paradigm

A

To move with efficiency, forces must be dampened (eccentrically),stabilized (isometrically), and then accelerated (concentrically).

31
Q

Plyometric (Reactive) Training

A

Exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action.

32
Q

Reactive Training

A

Exercises that use quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction.

33
Q

Agility

A

The ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture.

34
Q

Backside Mechanics

A

Proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantar flexion, knee extension, hip extension, and neutral pelvis.

35
Q

Frontside Mechanics

A

Proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis.

36
Q

Quickness

A

The ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during functional activities.

37
Q

Speed

A

The ability to move the body in one intended direction as fast as possible.

38
Q

Stride Length

A

The distance covered with each stride.

39
Q

Stride Rate

A

The number of strides taken in a given amount of time (or distance).

40
Q

Adaptive

A

Capable of changing for a specific use.

41
Q

Alarm Reaction

A

The first stage of the General Adaptation Syndrome (GAS), the initial reaction to a stressor.

42
Q

Delayed-Onset Muscle Soreness

A

Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.

43
Q

Exhaustion

A

The third stage of the General Adaptation Syndrome (GAS), when prolonged stress or stress that is intolerable produces exhaustion or distress to the system.

44
Q

General Adaptation Syndrome (GAS)

A
  1. A syndrome in which the kinetic chain responds and adapts to imposed demands. 2. A term used to describe how the body responds and adapts to stress.
45
Q

Homeostasis

A

The ability or tendency of an organism or a cell to maintain internal equilibrium by adjusting its physiologic processes.

46
Q

Horizontal loading

A

Performing all sets of an exercise or body part before moving on to the next exercise or body part.

47
Q

Hypertrophy

A

Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.

48
Q

Mechanical Specificity

A
  1. The specific muscular exercises using different weights and movements that are performed to increase strength or endurance in certain body parts. 2. Refers to the weight and movements placed on the body.
49
Q

Metabolic Specificity

A
  1. The specific muscular exercises using different levels of energy that are performed to increase endurance, strength, or power. 2. Refers to the energy demand placed on the body.
50
Q

Multiple-Set System

A

The system consists of performing multiple sets of the same exercise.

51
Q

Muscle Hypertrophy

A
  1. Characterized by the increase in the cross-sectional area of individual muscle fibers and believed to result from an increase in the myofibril proteins. 2. Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
52
Q

Neuromuscular Specificity

A
  1. The specific muscular exercises using different speeds and styles that are performed to increase neuromuscular efficiency. 2. Refers to the speed of contraction and exercise selection.
53
Q

Periodization

A

Division of a training program into smaller, progressive stages.

54
Q

Peripheral Heart Action System (PHA)

A

A variation of circuit training in which the client performs four to six exercises in a row, rests for 30 to 45 seconds, then moves to the next sequence of different exercise and continues the pattern.

55
Q

Power

A

Ability of the neuromuscular system to produce the greatest force in the shortest time.

56
Q

Principle of Specificity or Specific Adaptation to Imposed Demands (SAID Principle)

A

Principle that states the body will adapt to the specific demands that are placed on it.

57
Q

Pyramid System

A

Involves a triangle or step approach that either progress up in weight with each set or decreases weight with each set.

58
Q

Resistance Development

A

The second stage of the General Adaptation Syndrome (GAS), when the body increases its functional capacity to adapt to the stressor.

59
Q

Single-Set System

A

The individual performs one set of each exercise, usually 8 to 12 repetitions at a slow, controlled tempo.

60
Q

Split-Routine System

A

A system that incorporates training an individual?s body parts with a high volume on separate days.

61
Q

Strength

A

The ability of the neuromuscular system to produce internal tension to overcome an external load.

62
Q

Vertical Loading

A

Alternating body parts trained from set to set, starting from the upper extremity and moving to the lower extremity.

NASM (18 decks)

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