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NASM CPT 4 - Chapter 1
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Terms in this set (38)
Alteration of muscle length surrounding a joint.
The condition of being consider-ably overweight, and refers to a person with a body mass index (BMI) of 30 or greater, or who is at least 30 pounds over the recommended weight for their height
deﬁned as a person with a BMI of 25 to 29.9, or who is between 25 to 30 pounds over the recommended weight for their height (
Cholesterol + Triglycerides carried in the blood-stream by Protein molecules (known as High-density Lipoproteins (HDL) & Low-density lipoproteins (LDL))
Healthy Cholesterol Level
Cholesterol LESS than 200 mg/dl
Borderline-High Cholesterol Level
Cholesterol btwn 200-239 mg/dL,
High-Risk Cholesterol Level
Cholesterol HIGHER than 240 mg/dL.
Formula for BMI in lbs
BMI = 703 x weight/height
Formula for BMI in Kg
BMI = Weight/Height
Chronic metabolic disorder caused by insulin deﬁciency, which impairs carbohydrate usage and enhances usage of fats and proteins
A state of lost physical ﬁtness, which may include muscle imbalances, decreased ﬂexibility, and a lack of core and joint stability.
Cumulative Sensory-Input to the CNS from ALL Mechanoreceptors that sense Body Position + Limb Movement
Proprioceptively Enriched Environment:
An unstable (yet controllable) physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms.
Physiological Benefits of the OPT Model
IMPROVES Cardiorespiratory Efﬁciency
ENHANCES Beneﬁcial Endocrine (hormone) & Serum Lipid (cholesterol) Adaptations; ↑ Metabolic Efﬁciency (metabolism); ↑ Tissue Tensile Strength (tendons, ligaments, muscles); ↑ Bone-Density
Physical Beneﬁts of the OPT Model
↓ (decreases) Body-Fat %
↑ (increases) Lean Body Mass
7 Performance Benefits of the OPT Model
OPT Phases of Training
Smaller Divisions of Training Progressions that fall w/in the 3 Building-Blocks of Training.
A muscle's ability to contract for an extended period
The ability of the neuromuscular system to enable all muscles to efﬁciently work together in all planes of motion
PHASE 1: STABILIZATION ENDURANCE TRAINING (Goals)
IMPROVE Muscular Endurance,
ENHANCE Joint Stability,
ENHANCE Postural Control,
IMPROVE Neuromuscular Efficiency (balance, stabilization, muscular coordination)
PHASE 1: STABILIZATION ENDURANCE TRAINING (Training Strategies)
Unstable, yet Controllable environments (Proprioceptively Enriched environments)
LOW Loads, HIGH Reps
Muscle that acts as the Initial & Main source of Motive Power.
Set of 2 Exercises performed Back-to-Back w/out any Rest
PHASE 2: STRENGTH ENDURANCE TRAINING (Goals)
(GOALS:) IMPROVE Stabilization Endurance & ↑ (increase) Prime Mover Strength,
IMPROVE overall Work Capacity,
ENHANCE Joint Stabilization,
↑ (increase) Lean Body Mass
PHASE 2: STRENGTH ENDURANCE TRAINING
(GOAL:) ENHANCE Stabilization Endurance while INCREASING Prime Mover Strength.
PHASE 1: STABILIZATION ENDURANCE TRAINING
↑ Muscular Endurance & Stability while developing Optimal Neuromuscular Efﬁciency (coordination).
PHASE 2: STRENGTH ENDURANCE TRAINING (Training Strategies)
Moderate Loads & Reps (8-12)
SUPERSET: 1 traditional Strength exercise & 1 Stabilization exercise per body
PHASE 3: HYPERTROPHY TRAINING
designed for individuals who have the goal of maximal muscle growth (such as bodybuilders).
(What are...) PHASE 3: HYPERTROPHY TRAINING (...Goals?)
Achieve Optimal Levels of Muscular Hypertrophy (↑ Muscle Size)
PHASE 3: HYPERTROPHY TRAINING (Training Strategies)
High Volume, Moderate-High Loads, Moderate or Low Reps (6-12)
PHASE 4: MAXIMUM STRENGTH TRAINING
Works towards goal of Maximal Prime Mover Strength by lifting Heavy Loads
PHASE 4: MAXIMUM STRENGTH TRAINING (Goals)
↑ Motor-Unit Recruitment
↑ Frequency of Motor-Unit Recruitment
IMPROVE Peak Force
PHASE 4: MAXIMUM STRENGTH TRAINING (Training Strategies)
High Loads, Low Reps (1-5), Longer Rest periods
PHASE 5: Power Level
This level of training emphasizes the development of speed and power.
PHASE 5: Power Training (Goals)
ENHANCE Neuromuscular Efﬁciency
ENHANCE Prime Mover Strength
↑ Rate of Force Production
PHASE 5: Power Level (Training Strategies)
SUPERSET: 1 Strength & 1 Power exercise per Body Part. (Perform all Power exercises as Fast as can be Controlled)
provides a system for properly and safely progressing any client to his or her goals, by using integrated training methods. It consists of three levels— stabilization, strength, and power.
Rate of Force Production
Ability of muscles to exert maxi-mal force output in a minimal amount of time.
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