Nasm Cpt 7

Front 1

General warm-up

Back 1

Low-intensity exercise of movements not necessisarily related to more intense exercise to follow

Front 2

Specific warm-up

Back 2

Low-intensity exercise of movements that mimic the more intense exercise to follow

Front 3

Benefits of warm-up

Back 3

Increased heart & respiratory rate, increased tissue temperature, increased psychological preparation for exercise, questionable value in injury prevention but still viewed as important

Front 4

Warm-up with client with muscular imbalances

Back 4

SMR first to inhibit overactive muscles, then static stretching of those same overactive muscles

Front 5

Warm-up in stregth & power levels

Back 5

SMR 5-10 min & active-isolated stretches 3-5 of overactive muscles, then 5-10 gen cardio; power- SMR 5-10, then 5-10 dynamic stretching of those muscles which serves as cardio

Front 6

Cool-down

Back 6

5-10 min of lowered intensity if had been high, then corrective SMR & static stretching, give proposed benefits but no scientific basis

Front 7

Cardio decreases

Back 7

Fatigue, anxiety & depression, coronary artery disease (CAD), hypertension, non-insulin dependent diabetes mellitus, cancer, osteoporosis, obesity

Front 8

Cardio increases

Back 8

Flexibility (potentially), work/sports performance, sense of well-being, blood lipid profile, insulin sensitivity, glucose tolerance, immunity

Front 9

Cardio adaptations

Back 9

Increases VO2 max, stroke volume, cardiac output, oxidative capacity of muscle; decreases resting & exercising heart rate

Front 10

FITTE factors

Back 10

General guidelines for cardio training- frequency, intensity, time, type, enjoyment

Front 11

Cardio fitness recommendations

Back 11

3-5 days/wk, 60-90% HR Max, 20-60 min

Front 12

VO2 Max

Back 12

Highest volume of oxygen a person can consume during exercise; measured by stress test or estimated by other formulae

Front 13

Law of thermodynamics as applied to weight loss

Back 13

Body fat can only be lost when more energy is being burned than consumed

Front 14

Fat-burning myth

Back 14

Exercise at lower % MHR burns more fat than glycogen (carbs) but that's irrelevant. It's total calories burned that ultimately determines body fat reduction, not whether they're from fat or carbs during exercise.

Front 15

EPOC

Back 15

Excess postexercise oxygen consumption, elevation of body's metabolism after exercise, uses more oxygen (= burns calories) in order to replenish energy supplies, lower tissue temperature, & return body to resting state

Front 16

How to maximize EPOC

Back 16

Higher intensity workouts and splitting sessions

Front 17

General adaptation syndrome

Back 17

The body will adapt to the level of stress placed on it and will require more or varied amounts of stress to produce a higher level of adaptation carryover

Front 18

Cardio zone 1

Back 18

65-75% MHR, aerobic, uses muscle glycogen & fatty acids, increases blood volume & oxygen to cells enabling heart to get stronger and cells to work to capacity

Front 19

Cardio zone 2

Back 19

80-85% MFR, aerobic/anaerobic, uses muscle glycogen & lactic acid,

Front 20

Cardio zone 3

Back 20

86-90% MHR, anaerobic, ATP/CP & muscle glycogen, true high-intensity, sustainable 10-60 seconds, power level OPT, ususally 1x/wk enough

Front 21

OPT stage 1 cardio

Back 21

Start slow & work up to 30-60 minutes in cardio zone 1 60-75% after 5 minute warm-up, can move to stage 2 when can maintain that 30 minutes 2-3x/wk

Front 22

OPT stage 2 cardio

Back 22

Intro to interval training, 5 min zone 1 warm-up, 1 min to work up to & maintain zone 2 at 80-85%, 5 min zone 1, repeat for 30-60 minutes, alternate days with stage 1 cardio

Front 23

OPT stage 3 cardio

Back 23

Warmup 10 then increase workload every minute until in stage 3, drop back down to zone 2, they give a garbage description

Front 24

Circuit training

Back 24

Performing a series of resistance exercises one after the other with minimal rest in between