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NASM Chapter 13
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Resistance Training Concepts
Terms in this set (54)
General Adaptation Syndrome
Kinetic chains ability to adapt to stresses on it.
3 Stages to Response to Stress
Alarm reaction, resistance development, exhaustion
Initial reaction to a stressor. Activation and Protective processes.
Body increases its functional capacity to adapt to stressor.
Prolonged stress that is intolerable produces exhaustion and distress.
DOMS Delayed-Onset Muscle Soreness
Pain or discomfort often felt 23 - 72 hours after intense exercise or unaccustomed physical activity.
Physiological Benefits of Resistance Training
Improved cardiovascular efficiency
improved endocrine (hormone) and serum lipid (cholesterol) adaptations
Increased bone density
increased metabolic efficiency
Physical Benefits of Resistance Training
Increased tissue (muscle, tendons, ligaments) tensile strength
Increased cross-sectional area of muscle fibers
Decreased Body Fat
Performance Benefits of Resistance Training
Division of a training program into smaller, progressive stages. E.g., OPT model
Specific Adaption to Imposed Demands
Body will adapt to specific demands that are placed on it. You get what you train for.
Refers to the weight and movement placed on the body.
Refers to the speed of contraction and exercise selection.
Refers to the energy demand placed on the body.
Body Fat Reduction using Specificity
Mechanical - more calories burned standing up
Neuromuscular - more calories burned when muscles are used for longer periods of time
Metabolic - more calories burned with shorter rest periods
Ability to produce and maintain force production for long periods of time.
Enlargement of skeletal muscle fibers in response to overcoming force form high volumes of tension.
Ability of the neuromuscular system to produce internal tension to overcome and external load.
Ability of the body to maintain postural equilibrium and support joints during movement
Ability of the neuromuscular system to produce the greatest possible force in the shortest possible time.
Stabilization Level Resistance Training
Phase 1 - Type 1 muscle fibers. High reps, low to moderate intensity in a position that challenges stability
Strength Level Resistance Training Phases
Strength Endurance - Phase 2 - ability of the body to repeatedly produce high levels of force for prolonged periods = supersets.
Hypertrophy - Phase 3 - enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension resulting in increased cross section.
Maximal Strength - Phase 4 - maximum force that a muscle can produce in a single voluntary effort regardless of velocity. All motor units are recruited.
Power Level Resistance Training
Phase 5 - ability of neuromuscular system to produce the greatest force in the shortest time. Commonly uses supersets. Heavy and light weight used to move as fast as possibly while under control
1 set of each exercise. 8-12 reps. Good for beginners & 1st time clients
Multiple sets for each exercise for novice and advanced clients
Progressive or regressive step approach to increase or decrease weight. Lt.-Heavy 10-12 reps with light and 1-2 sets with heavy
Couple of exercises performed in rapid succession.
2 exercises for antagonistic muscles in rapid succession. e.g., biceps-triceps
3 exercises for the same muscle group in rapid succesion.
Perform set to failure, then remove small percentage of weight and do till failure. Used amongst experienced lifters/body builders
Series of exercises, one after the other, minimal rest. 1-3 sets of 8-15 reps
Peripheral Heart Action System
Variation of circuit training that alternates upper and lower body parts. Good for altering body composition.
Training different body parts on different days.
alternating body parts trained from set to set. Going through several body parts for one set and then doing it again. Start from upper extremity to lower extremity. NASM OPT model uses this.
All sets of an exercise or body part before moving on to the next exercise or body part. e.g., 3 chest, then 3 back. Most commonly used.
Total Body Exercises Stabilization
Multiplanar Step-Up Balance to Overhead Press
Total Body Exercises Strength
Lunge to Two Arm Dumbbell Press
Squat to Two Arm Press
Total Body Exercises Power
Two Arm Push Press
Chest Exercises Stabilization
Ball Dumbbell Chest Press
Chest Exercises Strength
Flat Dumbbell Chest Press
Barbell Bench Press
Chest Exercises Power
Two arm Medicine Ball Chest Pass
Rotation Chest Pass
Back Exercises Stabilization
Standing Cable Row
Ball Dumbbell Row
Back Exercises Strength
Seated Cable Row
Seated Lat Pull Down
Back Exercises Power
Ball Medicine Ball Pullover Throw
Shoulder Exercises Stabilization
Single Leg Dumbbell Scaption
Seated Ball Military Press
Shoulder Exercises Strength
Seated Dumbbell Shoulder Press
Seated Shoulder Press Machine
Shoulder Exercises Power
Medicine Ball Scoop Toss
Medicine Ball Oblique Throw
Biceps Exercises Stabilization
Single Leg Dumbbell Curl
Single Leg Barbell Curl
Biceps Exercises Strength
Seated Two Arm Dumbbell Curl
Biceps Curl Machine
Triceps Exercises Stabilization
Supine Ball Dumbbell Triceps Extension
Prone Ball Dumbbell Triceps Extension
Triceps Exercises Strength
Supine Bench Barbell Triceps Extension
Leg Exercises Stabilization
Multiplanar Step-Up to Balance
Leg Exercises Strength
Leg Exercises Power
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