Nasm Essentials Of Personal Fitness Training : Ch 13

Front 1

There is this his training section of the OBT template requires filling in the appropriate exercises for

Back 1

Each body part, the sets, reps, Temple, and rest interval based on assessment outcomes/goals for each client.

Front 2

What is one of the most important concepts of training & conditioning?

Back 2

Responding & adapting to an exercise stimulus.

Front 3

What is the primary goal of most exercise training programs?

Back 3

Some form of adaptation.

Front 4

The optimal stay for the HMS To be in is one of

Back 4

Physiologic balance/homeostasis

Front 5

General adaptation syndrome (GAS)

Back 5

How the body responds/adapts to stress

Front 6

The weight being lifted

Back 6

The weight being lifted

Front 7

Hans Selye Stated that exercise, including resistance training,

Back 7

Can be considered a good form of stress (eustress)

Front 8

Eustress

Back 8

A good stress that overtime allows the HMS to adapt & be able to maintain homeostatic states variety of conditions.

Front 9

For adaptation to occur, the body must be confronted with a

Back 9

Stressor/some form of stress that creates the need for response.

Front 10

What are Selye’s 3 stages of response to stress?

Back 10

Alarm reaction

Resistance development

Exhaustion

Front 11

What are the 4 physiological adaptive benefits of resistance training?

Back 11

Improve cardiovascular efficiency

Beneficial endocrine & serum lipid (cholesterol) adaptations

Increase bone density

Increased metabolic efficiency (metabolism)

Front 12

What are the 3 physical adaptive benefits of resistance training?

Back 12

Increase tissue (muscle, tendons, ligaments) tensile strength

Increased cross-sectional area of muscle fibers

Decrease body fat

Front 13

What are the 4 performance adaptive benefits of resistance training?

Back 13

Increase neuromuscular control (coordination)

Increase endurance

Increased strength

Increased power

Front 14

Alarm reaction

Back 14

The initial reaction to a stressor.

Front 15

What physiological responses occurred during the alarm reaction stage?

Back 15

Increase in oxygen in blood supply & neural recruitment to the working muscles.

Front 16

Delayed-onset muscle soreness (DOMS)

Back 16

Pain discomfort often felt 24-72 hrs after intense exercise/unaccustomed physical activity.

Front 17

During the period of DOMS, any attempt at replicating/advancing the soreness inducing exercise will be

Back 17

Limited by factors contributing to the soreness.

Front 18

Minimizing DOMS involves starting a

Back 18

Progressive training program at low intensity & introducing overload gradually.

Front 19

Resistance development

Back 19

The body increases its functional capacity to adapt to the stressor.

Front 20

After repeating training sessions the HMS will increase its

Back 20

Capacity to efficiently recruit muscle fibers & distribute oxygen & blood to proper areas of the body.

Front 21

Wants adaptation has occurred,

Back 21

Increased stress to produce a new response & higher level of fitness.

Front 22

Adaptation occurs by manipulating the

Back 22

Weight, sets, reps,, rest periods, exercise selections.

Front 23

Resistance dominance

Back 23

When DOMS subsides the soreness decreases so that performance may gradually advance.

Front 24

Performance will continue to improve until

Back 24

Some new plants always reached & will be maintained if training is maintained.

Front 25

Exhaustion when a stressor is too much for any one of the physiological systems to handle

Back 25

Prolonged stress/stress that is intolerable & will produce exhaustion/distress to the system.

Front 26

When a stressor is too much for anyone of the physiologic systems to handle

Back 26

It causes a breakdown/injury

Front 27

What are the 4 breakdowns/injuries caused by a stressor on physiologic systems?

Back 27

Stress fractures

Muscle strains

Joint pain

Emotional fatigue

Front 28

Periodization

Back 28

division of a training program into smaller, progressive stages.

Front 29

Type II muscle fibers (fast twitch) are important for

Back 29

Muscle is producing movements requiring force & power(a sprint)

Front 30

Proper postural stabilization is required to

Back 30

Train with higher intensities.

Front 31

What is the specific purpose behind periodization & the OPT model?

Back 31

Training tissues differently to prepare them for higher levels of training.

Front 32

The degree of adaptation that occurs during training is directly related to the

Back 32

Mechanical, neuromuscular, & metabolic specifically of the training program.

Front 33

What are the 5 phases of the OPT model?

Back 33

1 : stabilization endurance

2 : strength endurance

3 : hypertrophy

4 : maximal strength

5 : Power

Front 34

Mechanical specificity

Back 34

Refers to the weight & movements placed on the body.

Front 35

To develop muscular endurance of the legs you need to

Back 35

Use light weights & high reps.

Front 36

To develop maximum strength in the chest you must

Back 36

Use heavy weights

Front 37

Neuromuscular specificity

Back 37

Refers to the speed of contraction & exercise selection.

Front 38

To develop higher levels of stability while pushing, chest exercises will need to be performed with

Back 38

Controlled, unstable exercises, at slower speeds.

Front 39

Training related injuries occur more often to

Back 39

connective tissue (ligaments & tendons) because they lack blood supply.

Front 40

To develop higher levels of strength, exercises should be performed in

Back 40

More stable environments with heavier loads to place more emphasis on prime movers.

Front 41

To develop higher levels of power,

Back 41

Low weight, high velocity contractions must be performed in a plyometric manner.

Front 42

Metabolic specificity

Back 42

No refers to the energy demands placed on the body.

Front 43

To develop in durance, training will require

Back 43

Prolonged bouts of exercise, with minimal rest periods between sets.

Front 44

Endurance training primarily uses

Back 44

Aerobic pathways to supply energy for the body.

Front 45

To develop maximum strength/power, training will require

Back 45

Longer rest periods, so intensity of each bout of exercise remains high.

Hint 45

Energy will be supplied primarily via the anaerobic pathways.

Front 46

Training for stability & strength pictured.

Back 46

Back (Definition)

Front 47

Training for power pictured.

Back 47

Back (Definition)

Front 48

A clients training program should be designed to meet

Back 48

The specific demands of their daily life & health & wellness goals.

Front 49

What is the 1st example of specificity to a client whose goal is body fat reduction?

Back 49

Mechanically :

The body burns more calories when movements are performed while standing & using moderate weights.

Hint 49

Standing cable rows instead of machine rows

Front 50

Different tissues in the body (muscle fibers vs. connective tissue) each have their own

Back 50

Adaptive potential to stresses.

Front 51

What is the 2nd example of specificity to a client whose goal is body fat reduction?

Back 51

Neuromuscular :

The body burns more calories one more muscles are being used for longer periods in controlled, stable environments.

Hint 51

A single-leg dumbbell shoulder press instead of a seated machine shoulder press

Front 52

What is the 3rd example of specificity to a client whose goal is body fat reduction?

Back 52

Metabolically :

The body burns more calories when the rest periods are short to minimize for recuperation.

Hint 52

Resistance training exercises in a circuit fashion with no rest between sets.

Front 53

Principle of specificity (specific adaptation to imposed demands) SAID Principle

Back 53

The body will adapt to the specific demands that are placed on it.

Front 54

Training for stability & strength pictured.

Back 54

Back (Definition)

Front 55

Training for power pictured.

Back 55

Back (Definition)

Front 56

Training program should reflect

Back 56

The desired outcomes.

Front 57

Type I muscle fibers (slow twitch)

Back 57

Are smaller in diameter

Slower to produce maximal tension

More resistant to fatigue

Front 58

Type II muscle fibers (fast twitch)

Back 58

Larger in size

Quick to produce maximal tension

Fatigue more quickly

Front 59

Type I muscle fibers (slow twitch) are important for

Back 59

Muscles that need to produce long-term contractions necessary for stabilization, endurance, & postural control.

Front 60

Stabilization of the human movement systems ability to

Back 60

Provide optimal dynamic joint support to maintain correct posture during all movements.

Front 61

After an initial training affect and previously untrained individuals, multiple sets of paradise training may prove superior to

Back 61

Single set training for improving muscular endurance.

Front 62

Campos et al : higher reps (2s : 20-28 r, 1min rest) For two days a week

Back 62

Increase local muscular endurance & hypertrophy in untrained men after 8 week programs.

Front 63

Marx et al : After the initial 12 weeks of training, multiple sets of up to 15 reps, 4x a week for 6 months, resulted in

Back 63

A threefold decrease in body fat, increase in lean body mass, & an increase in local muscle endurance

Front 64

Muscular hypertrophy

Back 64

Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.

Front 65

Muscular hypertrophy is characterized by an increase in the

Back 65

Cross-sectional area of individual muscle fibers resulting in an increase in myofibril proteins (myofilaments).

Front 66

Visible signs of hyper trophy may not be a parent for how many weeks?

Back 66

4-8

Front 67

Untrained clients begin to see signs of hypertrophy in the

Back 67

Early stages of training, regardless of intensity of training used.

Front 68

Stabilization requires high levels of muscular endurance for

Back 68

optimal recruitment of prime movers to increase concentric force production, reducing at Center force.

Front 69

What increases the body’s ability to stabilize and balance itself?

Back 69

Repeatedly training with controlled, unstable exercises.

Front 70

Improper stabilization can negatively affect the muscle’s

Back 70

Force production.

Front 71

Civility is an important training adaptation because it increases the ability of the kinetic chain to

Back 71

Stabilize the LPHC & joints during movement to allow the arms and legs to work more efficiently.

Front 72

Muscular endurance

Back 72

The ability to produce & maintain force production for prolonged periods of time.

Front 73

What is the foundation on which hyper trophy, strength, & power are built on?

Back 73

The development of muscular endurance which helps to increase core/joint stabilization.

Front 74

Muscular endurance training of the core focuses on the recruitment of

Back 74

Muscles responsible for postural stability, namely, type I muscle fibers.

Front 75

Resistance training protocols using high reps are

Back 75

The most effective way to improve muscular endurance.

Front 76

Periodization training can enhance

Back 76

Local muscular endurance.

Front 77

What resistance training protocols lead to muscular hypertrophy?

Back 77

Low to intermediate rep ranges with progressive overload.

Front 78

One factor in increased strength is an increase in the number of

Back 78

Motor units recruited.

Front 79

Using heavier loads increases The neural demand & recruitment of more muscle fibers until

Back 79

A recruitment plateau is reached.

Front 80

Further increases in strength are a result of

Back 80

Fiber hypertrophy.

Front 81

Strength is built on the foundation of stabilization requiring

Back 81

Muscles, tendons, & ligaments to be prepared for the load that will be required to increase strength beyond the initial stages of training.

Front 82

Stabilization training is designed with the characteristics of

Back 82

Type I slow twitch muscle fibers.

Front 83

Strength training is designed to match the characteristics of

Back 83

Type II muscle fibers.

Front 84

Acute variables (reps, sets, intensities) are manipulated to

Back 84

Take advantage of the specific characteristics of each fiber type.

Front 85

When will the majority of strength increases occur?

Back 85

During the first 12 weeks of resistance training.

Hint 85

from increased neural recruitment & muscle hypertrophy.

Front 86

Kramer et al : 24 weeks of training 3 days/week w/3 sets of 8-12 reps per exercise

Back 86

Improve muscular hypertrophy & body composition.

Front 87

Progressive resistance training programs using moderate to low repetition protocols with progressively higher loads results in

Back 87

Increased hypertrophy in older adults & men & women.

Front 88

Strength

Back 88

The ability of the neuromuscular system to produce internal tension to overcome an external load.

Front 89

The internal tension produced for strength is in

Back 89

The muscles & connective tissues that pull on the bones.

Front 90

What leads to force production? The degree of internal tension produced as the result of

Back 90

Internal tissue within the muscle.

Front 91

The degree of internal tension produced as the result of

Back 91

Strength adaptations.

Front 92

This specific form of strength/internal tension produced from training is based on

Back 92

The type & intensity of training used by the client (principal of specificity).

Front 93

All muscles function eccentrically, isometrically, & concentrically in all 3 planes of motion (sagittal, frontal, transverse) at different speeds. Training program should be designed using

Back 93

A progressive approach that emphasizes the appropriate exercise selection, all muscle actions, and rep tempos.

Front 94

Strength needs to be thought of not as a function of muscle, but as a result of

Back 94

Activating the neuromuscular system.

Front 95

What resistance training protocols lead to muscular hypertrophy?

Back 95

Low to intermediate rep ranges with progressive overload.

Front 96

One factor in increased strength is an increase in the number of

Back 96

Motor units recruited.

Front 97

Using heavier loads increases The neural demand & recruitment of more muscle fibers until

Back 97

A recruitment plateau is reached.

Front 98

Further increases in strength are a result of

Back 98

Fiber hypertrophy.

Front 99

Strength is built on the foundation of stabilization requiring

Back 99

Muscles, tendons, & ligaments to be prepared for the load that will be required to increase strength beyond the initial stages of training.

Front 100

Stabilization training is designed with the characteristics of

Back 100

Type I slow twitch muscle fibers.

Front 101

Strength training is designed to match the characteristics of

Back 101

Type II muscle fibers.

Front 102

Acute variables (reps, sets, intensities) are manipulated to

Back 102

Take advantage of the specific characteristics of each fiber type.

Front 103

When will the majority of strength increases occur?

Back 103

During the first 12 weeks of resistance training.

Hint 103

from increased neural recruitment & muscle hypertrophy.

Front 104

Power

Back 104

Ability of the neuromuscular system to produce the greatest forest in the shortest time.

Front 105

What is the power equation?

Back 105

Force x Velocity

Front 106

Kramer et al : 24 weeks of training 3 days/week w/3 sets of 8-12 reps per exercise

Back 106

Improve muscular hypertrophy & body composition.

Front 107

Power adaptations build on

Back 107

Stabilization & strength adaptations, applying them to more realistic speeds & forces.

Front 108

What is the focus of power-resistance training?

Back 108

Getting the neuromuscular system to generate force as quickly as possible (rate of force production).

Front 109

An increase in either force/velocity will produce an increase in

Back 109

Power.

Front 110

Training for power can be achieved by

Back 110

Increasing the weight (force)/increasing the speed with which weight is moved (velocity).

Front 111

Power training allows for increased rate of force production by increasing the number of

Back 111

Motor units activated, the synchronization between them, & The speed at which they are activated.

Front 112

Training performed at high speeds leads to

Back 112

Better performance at the training speed & all movement speed’s below the training.

Front 113

Following a systematic, integrated training program & manipulating key training variables achieve optimal

Back 113

Gains in strength, neuromuscular efficiency, hypertrophy, & performance.

Front 114

The single-set system

Back 114

Uses 1 set per exercise.

Front 115

It is recommended that single-set workouts be performed

Back 115

2x/week to promote sufficient development & maintenance of muscle mass.

Front 116

The multiple-set system

Back 116

Performing a multiple Number of sets for each exercise.

Front 117

Progressive resistance training programs using moderate to low repetition protocols with progressively higher loads results in

Back 117

Increased hypertrophy in older adults & men & women.

Front 118

In a multiple-set system what is selected according to the goals and needs of the client?

Back 118

Resistance (load), sets, & reps.

Front 119

Multiple-set system training is most appropriate for

Back 119

Advanced clients.

Front 120

The increased volume (sets, reps, & intensity) is necessary for further improvement, but must be

Back 120

Administered appropriately to avoid overtraining.

Hint 120

Multiple-set system

Front 121

The pyramid system

Back 121

Increasing/decreasing weight with each set.

Front 122

In the (light to heavy) system of a pyramid the individual typically performs

Back 122

10-12 reps with a light load, increasing the resistance for each following set, they can perform 1-2 reps (4-6 sets).

Front 123

The (heavy to light) pyramid system Begins with

Back 123

A heavy load (after sufficient warm-up) for 1-2 reps, decreasing the load & increasing the reps for 4-6 sets.

Front 124

The pyramid system can easily be used for workouts involving

Back 124

2-4 sets or higher reps schemes (12 to 20 reps)

Front 125

The superset system

Back 125

Performing 2 exercises in rapid six session with minimal rest

Front 126

What is the first variation of a superset?

Back 126

Performing 2 exercises for the same muscle go back to back.

Hint 126

Bench press after push-ups

Front 127

Performing 2 exercises of the same muscle group back to backThe first variation of super six can use will improve

Back 127

Muscular endurance and hypertrophy since the volume of work performed is relatively high.

Front 128

Strength

Back 128

The ability of the neuromuscular system to produce internal tension to overcome an external load.

Front 129

The first variation of a superset can use

Back 129

2, 3 (tri-set), or more exercise (giant set) for the target muscle group.

Front 130

The greater the number of exercises, the greater the degree of

Back 130

Fatigue experienced & demands on muscular endurance.

Front 131

The second variation of superset consists of performing

Back 131

2 exercises back to back that involve antagonist muscle groups.

Hint 131

Chest & back

Quadriceps & hamstrings

Front 132

Performing supersets in the second variation allows a

Back 132

Significant low to be placed on the target muscle during each set.

Front 133

Well the agonist is working, the antagonist is

Back 133

Recovering, & vice versa.

Front 134

Supersetting typically involves sets

Back 134

8 to 12 reps with no rest between sets/exercises.

Hint 134

Any number of reps can be used.

Front 135

The superset system is popular among

Back 135

Bodybuilders, it may be beneficial for muscular & muscular endurance.

Front 136

The drop-set system

Back 136

Performing a set to failure, then removing a small % of the load & continuing with the set.

Hint 136

Popular among bodybuilders.

Front 137

The internal tension produced for strength is in

Back 137

The muscles & connective tissues that pull on the bones.

Front 138

What leads to force production? The degree of internal tension produced as the result of

Back 138

Internal tissue within the muscle.

Front 139

The degree of internal tension produced as the result of

Back 139

Strength adaptations.

Front 140

This specific form of strength/internal tension produced from training is based on

Back 140

The type & intensity of training used by the client (principal of specificity).

Front 141

All muscles function eccentrically, isometrically, & concentrically in all 3 planes of motion (sagittal, frontal, transverse) at different speeds. Training program should be designed using

Back 141

A progressive approach that emphasizes the appropriate exercise selection, all muscle actions, and rep tempos.

Front 142

Strength needs to be thought of not as a function of muscle, but as a result of

Back 142

Activating the neuromuscular system.

Front 143

The drop-set system

Back 143

Performing a set to failure, then removing a small % (5-20) of the load & continuing with set, A small number of reps (2-4).

Hint 143

Popular among bodybuilders.

Front 144

How many times can a drop-set be repeated?

Back 144

Several times (2-3 drops per set).

Front 145

The peripheral heart action system is very beneficial for

Back 145

Incorporating an integrated, multi dimensional program for altering body comp.

Front 146

The split-routine system

Back 146

A routine that trains different body parts on separate days.

Front 147

By breaking up the body and supports that can only be trained on different days,

Back 147

More work can be performed for the allotted time per work out.

Front 148

When training each body part more than once a week

Back 148

Volume and intensity should be accounted for.

Front 149

What is a triple drop?

Back 149

A set of failure followed by 3 successive decrement performed with no rest.

Front 150

Drop sets are considered an advanced form of

Back 150

Resistance training suitable for experienced lifters.

Front 151

The circuit training system

Back 151

Performing a series of exercises, one after the other, with minimal rest.

Front 152

The typical acute variables for circuit training programs include

Back 152

Low to moderate # of sets (1-3), with moderate to high reps (8-20), & short rest periods (15-60 secs).

Hint 152

These variables to be manipulated to enhance the desired effect.

Front 153

Circuit training is a great training system for individuals with

Back 153

Limited time who want to alter body composition.

Front 154

The peripheral heart action systemThe Purple Heart action system distributes

Back 154

A variation of circuit training using different exercises (upper & lower body) for each step through the circuit.

Front 155

The peripheral heart action system distributes

Back 155

Blood flow between the upper/lower extremities potentially improving circulation.

Front 156

The number of exercises per sequence (peripheral heart action system) varies with the

Back 156

Programs goal.

Front 157

During the Peripheral Heart action system the individual performs

Back 157

8-20 reps/exercise Depending on the desired adaptation & phase of training they are using in the OPT model .

Front 158

Peripheral heart action system : Sample work out : Set 1 : Stabilization

Back 158

1 Ball dumbbell chest press

2 Ball squat

3 Single-leg cable row

4 step-up to balance

5 Single-leg dumbbell shoulder press

Hint 158

There are 5

Front 159

1 Bench press

2 barbell squat

3. Said it row

4 Romanian deadlift

5 Seated dumbbell shoulder press

Back 159

1 Bench press

2 barbell squat

3. Said it row

4 Romanian deadlift

5 Seated dumbbell shoulder press

Hint 159

There are 5

Front 160

Peripheral heart action system : Sample work out : Set 3 : Power

Back 160

1 Medicine ball chest press

2 Squat jump

3 Soccer throw

4 Power step-up

5. Front medicine ball oblique throw

Hint 160

There are 5

Front 161

Vertical loading

Back 161

Alternating body parts trained from set to set, starting from the upper extremity & moving to the lower.

Front 162

In a vertically go to work out you start with the ___ & then move onto

Back 162

Total body exercise

Chest, back, shoulders, biceps, triceps, legs.

Front 163

Vertical loading system of training can be very beneficial for allowing

Back 163

Maximal recovery to each body part while minimizing the amount of time wasted on rest.

Front 164

Horizontal loading

Back 164

Performing all sets of an exercise/body part before moving onto the next exercise/body part.

Front 165

Horizontal loading is the method most commonly used for

Back 165

Maximal strength & power training room longer rest periods are required between sets.

Front 166

The drawback to the horizontal loading system is the amount of

Back 166

Time typically spent resting, which can often be more time than the actual workout itself.

Front 167

If the same muscle groups are forced to work with minimal recovery it can lead to

Back 167

Faster development of metabolic/hypertrophy related adaptations in the muscles.