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Phases of Training- NASM MOdule 1

NASM
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Terms in this set (50)

Optimal increases in muscle size
Hypertrophy
Optimal increases in muscle size
Hypertrophy
High volume, moderate to high loads, moderate or low repetitions
Hypertrophy
Increase motor unit recruitment
MAXIMUM STRENGTH TRAINING
Improve overall work capacity
Strength endurance
Improve stabilization endurance and prime mover strength
Strength / Phase 2: Strength Endurance
Improve muscular endurance
STABILIZATION ENDURANCE TRAINING
Improve neuromuscular efficiency
STABILIZATION ENDURANCE TRAINING
Training in unstable, yet controllable environments
STABILIZATION ENDURANCE TRAINING
Low loads, high repetitions
STABILIZATION ENDURANCE TRAINING
Improve stabilization endurance and increase prime mover strength
STRENGTH ENDURANCE TRAINING
Improve overall work capacity
STRENGTH ENDURANCE TRAINING
Enhance joint stability
PHASE 2: STRENGTH ENDURANCE TRAINING
Increase lean body mass
PHASE 2: STRENGTH ENDURANCE TRAINING
Moderate loads and repetitions (8-12)
PHASE 2: STRENGTH ENDURANCE TRAINING
Superset: one traditional strength exercise and one stabilization exercise per
body part in the resistance training portion of the program
PHASE 2: STRENGTH ENDURANCE TRAINING
Increase motor unit recruitment
HYPERTROPHY TRAINING
Increase frequency of motor unit recruitment
PHASE 4: MAXIMUM STRENGTH TRAINING
Improve peak force
PHASE 4: MAXIMUM STRENGTH TRAINING
High loads, low repetitions (1-5), longer rest periods
PHASE 4: MAXIMUM STRENGTH TRAINING
Enhance neuromuscular effi ciency
PHASE 5: POWER TRAINING
Enhance prime mover strength
PHASE 5: POWER TRAINING
Increase rate of force production
PHASE 5: POWER TRAINING
one strength and one power exercise per body part in the resistance
training portion of the program
PHASE 5: POWER TRAINING
Perform all power exercises as fast as can be controlled
PHASE 5: POWER TRAINING
Enhance control of posture
1: STABILIZATION ENDURANCE TRAINING
Strength plus stabilization exercise supersets
PHASE 2: STRENGTH ENDURANCE TRAINING
Maximal strength plus power exercise supersets
Level 3: Power / Phase 5: Power
Strength plus stabilization exercise supersets
Level 2: Strength / Phase 2: Strength Endurance
enhance joint stability
Stabilization / Phase 1: Stabilization Endurance
A ______set system has the client performing one set of each exercise.
single
A ______set system has the client performing MORE than one set of each exercise.
multiple
Increasing or decreasing weight with each set is done in a _______ system
pyramid
Performing two exercises in rapid succession with minimal rest is called a ______.
superset
______ training is done by performing a series of exercises one after the other.
Circuit
A ______routine system trains different body parts on different days.
split
______ loading has a client perform one set of each exercise before cycling back to the beginning; used in circuit training.
Vertical
______ loading has a client perform all sets of an exercise before moving on to the next.
Horizontal
A ______ is beneficial for both hypertrophy and muscular endurance, performing two or more exercieses with stopping.
superset
______sets are considered an advanced form of training for experienced lifters.
Drop
This resistance training system has a client perform an exercise to failure, lowers the weight by a percentage, then continues with more reps:
Drop-set
This training system alternates upper and lower body exercises to help promote efficient blood flow:
Peripheral heart action
This system is beneficial to use with beginner clients to promote sufficient development and maintenance of muscle mass:
Single-set
Which training system has been shown to be more effective with advanced clients than a single-set system?
Multiple-set
This training system can be performed light-to-heavy, or heavy-to-light:
Pyramid
A client is using a peripheral heart action system. He performs overhead presses for his first exercise. What would be an appropriate exercise to use next?
Single-leg squat
What is the best training system for someone with limited time who wants to alter body composition?
Circuit training
This resistance training system is often used by bodybuilders and mass-dominant athletes like football players.
Split-routine
What is one key difference between a regular vertically loaded workout and a circuit training workout?
Minimal-to-no rest between exercises in a circuit
What training system is used when a client performs 3 sets of curls, followed by three sets of overhead presses, then followed by 3 sets of pushups?
Horizontal loading
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