Nasm Fundamentals Of Human Movement Science

Front 1

Deconditioned

Back 1

A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability.

Front 2

Proprioception

Back 2

The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement.

Front 3

Proprioceptively enriched environment

Back 3

An unstable (yet controllable) physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms.

Front 4

OPT model

Back 4

3 building blocks of training: 1. Stabilization 2. strength, 3. Power

Front 5

Muscular endurance

Back 5

A muscle's ability to contract for an extended period of time.

Front 6

Neuromuscular efficiency

Back 6

The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion.

Front 7

Prime mover

Back 7

The muscle that acts as the initial and main source of motive power.

Front 8

Superset

Back 8

Set of two exercises that are performed back-to-back, without any rest time between them.

Front 9

Phase 2:

Back 9

Strength Endurance Training.

Front 10

Stabilization level - training block

Back 10

addresses muscular imbalances and attempts to improve the stabilization of joints and overall posture.

Front 11

Strength Level - training block (OPT model)

Back 11

Focuses on enhancing stabilization while increasing muscle size or maximal strength. This has 3 phases: Phase 2: Strength Endurance Training, Phase 3: Hypertrophy Training, and Phase 4: Maximum Strength Training.

Front 12

Power Level - Training block

Back 12

maximal force production. Has one phase of training - Phase 5: Power Training

Front 13

Explain the history of personal training.

Back 13

In the 1950's only athletes joined gyms. In the '70's recreational sports enthusiasts trained. The fitness professional was the one who looked good at the gym. Now people are more deconditioned when they decide to start training. Work in offices, move less.

Front 14

Today's typical client

Back 14

Work in offices, have longer work hours, use better technology, move less. Likely deconditioned.

Front 15

Rationalize the need of integrated program design.

Back 15

Today's typical client is deconditioned. When designing exercise programs, we need to address appropriate forms of flexibility, increasing strength and endurance, and training in different types of environments.

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Integrated Training

Back 16

Incorporates all forms of training in an integrated fashion as part of a progressive system. Including: flexibility, cardiorespiratory, core, balance, speed, agility, quickness and resistance training.

Front 17

Describe the Optimum Performance Training (OPT) model

Back 17

Provides a system for properly and safely progressing any client to any goal, by using integrated training methods. It is divided into 3 building blocks of training: stabilization, strength, and power. Each block contains phases of training.

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Phases of training

Back 18

Smaller divisions of training progressions that fall within the three building blocks of training.

Front 19

Rate of force production

Back 19

How quickly a muscle can generate force.

Front 20

Today approximately what percentage of adults are estimated to be obese?

Back 20

30%

Front 21

A proprioceptively enriched environment is one that challenges the internal balance and stabilization mechanisms of the body. True or False

Back 21

True

Front 22

Name the 3 building blocks of training

Back 22

Stabilization, Strength, Power

Front 23

In which building block does the phase of Hypertrophy Training belong?

Back 23

Strength

Front 24

Which phase of training enhances prime mover strength and improves the rate of force production concurrently?

Back 24

Phase 5: Power Training

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Phase 1

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Stabilization Endurance Training

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Phase 3

Back 26

Hypertrophy Training (optional phase, depending on client goals)

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Phase 4

Back 27

Maximum Strength Training (optional phase, depending on client goals)