Nasm Cpt 12-14

Front 1

General adaptation syndrome

Back 1

The kinetic chain's ability to adapt to stresses placed on it, alarm reaction, resistance development, exhaustion

Front 2

Alarm reaction

Back 2

Initial reaction to stressor such as increases oxygen and blood supply to the necessary areas of the body

Front 3

Resistance development

Back 3

After alarm reaction, increased functional capacity to adapt to stressor such as increasing motor unit recruitment

Front 4

Exhaustion

Back 4

A prolonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury

Front 5

Adaptations due to resistance training

Back 5

Improved cardiovascular efficiency, endocrine & serum lipids, bone density, lean body mass, less body fat, metabolic efficiency, performance- tissue tensile strength, power, endurance

Front 6

Periodization

Back 6

Division of a training program into smaller progressive steps that increase the stress placed on the kinetic chain and also allow for sufficient rest and recouperation

Front 7

Principal of specificity, specific adaptation to imposed demands (SAID)

Back 7

Principle that states that the body will adapt to the type of stressors that are placed on it

Front 8

Strength

Back 8

The ability of the neuromuscular system to produce internal tension to overcome an external force; stability, endurance, maximal strength, power

Front 9

Stabilization adaptations

Back 9

Emphasis placed on the nervous system recruiting type I muscle fibers & connective tissues so that they can provide for proper posture & so that the the fibers can later be enlarged with strength training; high reps, low weight, slow velocities; focus on steadying through recruitment of stabilizer muscles due to more unstable conditions & muscular endurance which come primarily form nervous-muscular development.

Front 10

Muscular endurance

Back 10

The ability of the body to produce low levels of force and maintain them for extended periods, low weight /high reps/minimal rest between sets

Front 11

Stability

Back 11

The ability of the muscles to maintain postural equlibrium and support the joints during movement; requires muscular endurance; most important adaptation

Front 12

Strength endurance

Back 12

The ability of the body to repeatedly produce high levels of force for prolonged periods, higher weight/lower reps/minimal rest between sets, superset; exercises in this and other phases of this level are done in more stable conditions to emphasize more prime mover development.

Front 13

Hypertrophy

Back 13

Enlargement of cross-section of skeletal muscle fibers in response to overcoming force from high volumes of tensions; based on optimal neuromuscular recruitment developed during stabilization phase

Front 14

Maximal strength

Back 14

The maximum force that a muscle can produce in a single voluntary effort regardless of velocity

Front 15

Power

Back 15

Ability of the neuromuscular system to produce the greatest force in the shortest time; force x velocity; developed by moving light & heavy loads as fast and as controlled as possible

Front 16

Pyramid

Back 16

Increasing or decreasing weight with each set, usually 4-6 sets

Front 17

Superset

Back 17

Performing a few exercises for a body part in rapid succession with minimal rest, types are compound & tri

Front 18

Circuit training

Back 18

Performing a series of exercises, one after the other, with minimal rest in between; cardio & strength training in one

Front 19

Peripheral heart action

Back 19

A variation on circuit training that alternates upper and lower body sets through the circuit

Front 20

Split routine

Back 20

A routine that trains different body parts on different days

Front 21

Vertical loading

Back 21

Performing exercises one set per exercise; can be done like a circuit with minimal rest between; down the OPT template

Front 22

Horizontal loading

Back 22

Performing all sets of each exercise before moving on to the next exercise; can result in lots of rest time

Front 23

Single set training

Back 23

Single set of each exercise, usually 8-12 reps, 2x/wk, as beneficial as multi-set training for beginning clients and preferred for them

Front 24

Compound-set

Back 24

Type of superset performing sets of exercises followed by a set using antagonistic muscle groups in rapid succession

Front 25

Tri-set

Back 25

Type of superset performing sets of 3 exercises for the same muscle group in rapid succession

Front 26

Acute variables

Back 26

Specific variables of the training including reps, sets, intensity, tempo, volume, rest intervals, frequency, duration, & exercise selection

Front 27

Repetition

Back 27

One complete movement of an exercise usually including concentric, eccentric and isometric muscle actions

Front 28

Set/rep/intensity continuum

Back 28

Stabilization- 1-2/12-20/50-70%, strength endurance- 1-3/12-20/50-70%, hypertrophy- 2-4/8-12/70-85%, max strength 3-6/1-5/ 85-100%, power 3-6/1-10/30-45%, even advanced strength and power individuals should cycle though the continuum as always staying at the higher stress levels can cause over-training.

Front 29

Set continuum

Back 29

Less sets at high rep/low intensity, more sets with less reps/higher intensity

Front 30

Training intensity

Back 30

Level of effort compared to maximal effort, usually a percentage

Front 31

Repetition tempo

Back 31

The speed at which each rep is performed; eccentric, isometric, concentric; Stabilization slow 4/2/1, strength moderate 2/0/2, power fast

Front 32

Rest interval

Back 32

Time between sets; Stability 30-90 oxidative & glycolysis, strength 45-5 min ATP-CP & glycolysis, power 2-5 min ATP-CP

Front 33

Training volume

Back 33

Sets x reps; Inversely related to intensity- high intensity use about 20 reps (eg 4 sets of 6 reps), low intensity 36-75 reps

Front 34

Total body stabilization exercises

Back 34

Ball squat curl to press, multiplanar step-up balance to overhead press, lunge to 2 arm dumbbell press,squat to 2-arm press, barbell clean

Front 35

Chest stabilization exercises

Back 35

Ball dumbbell chest press, push-up, flat dumbbell chest press, barbell chest press

Front 36

Chest power exercises

Back 36

Two-arm medicine ball chest press, rotation chest press

Front 37

Back stabilization exercises

Back 37

Standing cable row, ball dumbbell row,

Front 38

Back strength exercises

Back 38

Seated cable row, seated lat pulldown

Front 39

Back power exercises

Back 39

Ball medicine ball pullover throw, woodchop throw

Front 40

Shoulder stabilization exercises

Back 40

Single-leg dumbbell scaption, seated stability ball military press,

Front 41

Shoulder strength exercises

Back 41

Seated db shoulder press

Front 42

Shoulder power exercises

Back 42

Medicine ball scoop toss, medicine ball side oblique throw,

Front 43

Stabilization exercises general concepts

Back 43

More single leg or standing 2 leg, db vs barbell or machine,

Front 44

Stability resistance exercises principles

Back 44

1 leg regress to 2, ball regress to bench, dumbbells vs machine, standing vs sitting

Front 45

Leg power exercises

Back 45

Squat jump, tuck jump

Front 46

Stabilization focus

Back 46

Correcting muscle imbalances, improving core, preventing tissue/joint overload, improving cardio & neuromuscular condition, establishing proper movement patterns & technique, progress through challenging proprioception through controlled instability rather than load

Front 47

Stabilization progression for beginning clients

Back 47

Gradually increase sets 1-3, reps 12-20, keeping intensity around 60%, main progression is instability

Front 48

Stabilization progression for conditioned clients

Back 48

Gradually increase sets 1-3, decrease reps 20-12, and increase intensity 60-70%