NASM Chapter 1

description of each phase 1-5
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Terms in this set (...)

Phase 1 Goals
improve muscular endurance, enhance joint stability, increase flexibility, enhance control of posture, improve neuromuscular efficiency (balance, stabilization)
Phase 1 Training strategies
corrective flexibility, training in unstable, yet controllable environments (proprioceptively enriched), low loads, high repetitions
PHASE 1
stabilization endurance training
PHASE 2
strength endurance training
phase 2 goals
improve stabilization endurance and increase prime mover strength, improve overall work capacity, enhance joint stabilization increase lean muscle mass
phase 2 training strategies
active flexibility, moderate loads and repetitions (8-12), superset: one traditional strength exercise and one stabilization exercise per body part in the resistance training portion of program
PHASE 3
hypertrophy training
phase 3 goal
achieve, optimum levels of muscular hypertrophy
phase 3 training strategies
active flexibility, high volume, high loads, moderate or low repetitions (6-10)
PHASE 4
maximal strength
phase 4 goals
increase motor unit recruitment, increase frequency of motor unit recruitment, improve peak force
phase 4 training strategies
active flexibility, high loads, low repetitions (1-5) longer rest periods
PHASE 5
power training
phase 5 goals
enhance neuromuscular efficiency, enhance prime mover strength, increase rate of force production (power), enhance speed strength
phase 5 training strategies
dynamic flexibility, super set: one strength and one power exercise per body part in the resistance training portion of the program, perform all power exercises as fast as can be controlled