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NASM Module 1
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Terms in this set (55)
What are the 7 most common chronic diseases?
Cardiovascular disease; hypertension; high cholesterol; stroke; respiratory disease; obesity; diabetes
Why has there been a rise in demand for personal training?
A rise in obesity, diabetes and other chronic diseases, and longer life expectancies
How can most chronic diseases be managed?
Early detection, treatment, and healthy living
The condition of being considerably overweight by over 30 pounds or having a BMI over 30
The condition of being 25-30 pounds over the recommended weight for one's height or having a BMI of 25-29
What fraction of Americans can be categorized as overweight or obese?
To which chronic diseases is excessive body weight linked?
Cardiovascular disease, type II diabetes, high cholesterol, osteoarthritis, some types of cancer
Alteration of muscle length surrounding a joint
What is a primary cause for a lack of physical activity?
Low back pain, knee injuries, and shoulder & neck pain
Roughly what percentage of adults are affected by low-back pain?
What effect can sitting for longer than three hours at a time, working in enclosed spaces, and manual labor create on the human body?
What injury is reported to have around 80,000 to 100,000 cases each year?
Of the ACL injuries that occur each year, around 70% are what kind of injury?
What is the average age for most ACL injuries?
Between 15 and 25 years old
What helps to alleviate the occurrence of non-contact injuries?
Enhancing neuromuscular stabilization
What is the estimated value of lost work time due to injury?
The ability of the neuromuscular system to produce the greatest force in the shortest amount of time
What are the three adaptations/levels of the Optimum Performance Training Model?
Stabilization, Strength, Power
A systematic, integrated, and functional training program that simultaneously improves biomotor abilities and builds high levels of functional strength, neuromuscular efficiency, and dynamic flexibility
The OPT model
What are the components of integrated training?
Flexibility, cardiorespiratory, core, balance, reactive (plyometric), speed, agility, and quickness (SAQ), and resistance training
Which OPT level increases muscular endurance and neuromuscular efficiency?
What are some stabilization training strategies?
proprioceptively based (increases in challenge come from challenging balance and stabilization systems more), low loads, high repetitions
What are the 3 phases of the Strength level?
Phase 2: Strength Endurance, Phase 3: Hypertrophy, Phase 4: Maximal Strength
Which level of the OPT model increases prime mover strength while maintaining stabilization endurance adaptations?
Phase 2: Strength Endurance
Which training strategy is used in Phase 2: Strength Endurance?
Supersets of strength and stabilization exercises
Which training strategy uses high volume, high to moderate loads, and moderate for maximal soft tissue growth?
Which training strategy uses high loads, low repetitions, and longer rest periods?
What are the 3 stages in the General Adaptation Syndrome?
Alarm reaction, resistance development, exhaustion
When pain or discomfort occurs in the muscles 24-72 hours after exercise
Delayed onset muscle soreness (DOMS)
When prolonged intolerable stressors produce fatigue and lead to breakdown in the system of injury
The principle that states the body will adapt to the specific demands that are placed on it
SAID Principle or Principle of Specificity
For what does the acronym SAID stand?
Specific adaptation to imposed demands
The type of specificity that refers to the weight and movements placed on the body
The type of specificity that refers to the energy demand placed on the body
The type of specificity that refers to the speed of contraction and exercise selection
What are 3 performance adaptive benefits from resistance training?
Increased neuromuscular control, increased power, increased endurance
The ability to provide support to maintain correct posture during all movements
What are 4 characteristics of stabilization exercises?
High repetitions, low to moderate volume, low to moderate intensity, postural position that challenges stability
The ability to produce and maintain force production for a prolonged period of time
Low to intermediate repetition ranges with progressive overload that results in the enlargement of skeletal muscle fibers
The ability of the neuromuscular system to produce internal tension to overcome an external force
Ability of the neuromuscular system to produce the greatest force in the shortest time
An increase in either of which 2 things will lead to an increase in power?
Force or velocity (force x velocity = power)
What type of resistance system does power training use?
Superset a maximal strength exercise with a high velocity power exercise
What 3 things has research demonstrated regarding circuit training?
Just as beneficial as traditional cardiorespiratory training; produces greater levels of EPOC and strength; produces near identical caloric expenditure when compared with walking at a fast pace
Training system that involves performing one set of each exercise
A resistance training system popular since the 1940s that consists of performing a multiple number of sets for each exercise
A system of strength training that involves a progressive or regressive step approach that either increases weight with each set or decreases weight with each set
A system of strength training that uses a couple of exercises performed in rapid succession of one another
A resistance training system that consists of a series of exercises the client performs one after the other with minimal rest
Circuit training system
The resistance training system that is another variation of circuit training that alternates upper body and lower body exercises throughout the circuit
Peripheral heart action system
The resistance training system that involves breaking the body up into parts to be trained on separate days
A resistance training system that alternates body parts trained from set to set, starting from the upper extremity and moving to the lower extremity
The type of resistance training system where the client performs all sets of an exercise or body part before moving on to the next exercise or body part
What are 3 goals of Phase 5 of the OPT Model?
Enhanced neuromuscular efficiency; enhanced prime mover strength; increased rate of force production
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