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NASM > Chapter 14 & 15 > Flashcards

Chapter 14 & 15 Flashcards

1
Q

What is the recommended rest interval for resistance training in the Hypertrophy Phase of the OPT Model?

A

0-60 seconds

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2
Q

What is the resistance training tempo used in Phase 1, Stabilization Endurance Training?

A

4/2/1

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3
Q

What is the recommended rest period in between pairs in the Power Phase of the OPT Model (with reference to resistance training)?

A

1-2 minutes

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4
Q

What is the recommended rest period between circuits in the Power Phase of the OPT Model (with reference to resistance training)?

A

3-5 minutes

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5
Q

What are the acute variable of training?

A

Repetitions; sets; training intensity; repetition tempo; training volume; rest intervals; training frequency; training duration; exercise selection

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6
Q

What is the repetition range for resistance training in Phase 3 of the OPT Model?

A

6 to 12

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7
Q

What is the repetition range for resistance training in the phase of Strength Endurance Training?

A

8 to 12

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8
Q

What are the recommended tempos for resistance training exercises in Phase 2 of the OPT Model?

A

2/0/2 strength exercise and 4/2/1 stabilization

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9
Q

What is the percentage of intensity for resistance training in the second Phase of the OPT Model?

A

70-80%

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10
Q

What is the repetition range for resistance training in Phase 4 of the OPT Model?

A

1 to 5

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11
Q

What is the tempo for stabilization-plyometric exercises?

A

3-5 second hold on landing

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12
Q

What is the recommended tempo for core exercises in Phase 2 of the OPT Model?

A

Medium

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13
Q

What is the recommended tempo for plyometric exercises in Phase 2 of the OPT Model?

A

Repeating

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14
Q

What is the recommended tempo for resistance training exercises in Phase 4 of the OPT Model?

A

X/X/X

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15
Q

What is the recommended tempo for core-power exercises?

A

X/X/X

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16
Q

What are the recommended repetitions for resistance training in Phase 5 of the OPT Model?

A

1-5 reps strength and 8-10 reps power

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17
Q

What is the recommended percentage of intensity for power exercises performed in Phase 5?

A

30-45%

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18
Q

What adaptation is yielded from 3-5 sets of 6-12 repetitions at 75-85% intensity?

A

Hypertrophy

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19
Q

With what percent of 1RM is muscular endurance and stabilization best developed?

A

50-70%

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20
Q

What are the acute variables for active-isolated stretching?

A

1-2 sets; hold 1-2 seconds; 5-10 repetitions

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21
Q

What are the acute variables for dynamic stretching?

A

1 set; 10 repetitions; 3-10 exercises

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22
Q

Fitness training that varies the focus of a training program at regularly planned period of time to produce optimal adaptation

A

Periodization

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23
Q

What are 2 primary objectives of periodization?

A

Divide the training program into distinct periods of training, and train different forms of strength with each period to control the volume of training and prevent injury

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24
Q

The long term Macrocycle of a training regimen over one year’s time

A

Annual plan

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25
Q

Details the specific weeks and days of each workout for a mesocycle

A

Monthly plan

26
Q

Microcycle training can best be described as what type of plan?

A

Weekly plan

27
Q

What are 4 primary focuses of Phase 1, Stabilization Endurance Training?

A

Increase stability; increasing muscular endurance; increasing neuromuscular efficiency of the core musculature; improving intermuscular and intramuscular coordination

28
Q

What are three goals of Phase 4 of the OPT Model?

A

Increase motor unit recruitment; increase frequency of motor unit recruitment; improve peak performance

29
Q

How many core exercises should be included in Phase 2 of the OPT Model?

A

1-3

30
Q

What are two methods of progression in Maximal Strength Training level of the OPT Model?

A

Volume and load

31
Q

In which phase would one superset a strength exercise with a similar stability exercise?

A

Phase 2

32
Q

Use high levels of volume with minimal rest periods to elicit muscles growth adaptations.

A

Hypertrophy

33
Q

At which OPT phase may heavier loads require longer rest periods?

A

Phase 4

34
Q

Upper body progressions examples

A

Two-arm - alternating arms- single-arm

35
Q

Exercise selection for supersets in Power Phase

A

1 strength followed by 1 power

36
Q

What is the primary means of increasing intensity (progressing) clients in Phase 1 of the OPT Model?

A

Enhancing proprioceptive demand of the exercise

37
Q

What are the 2 chest exercises used in the stabilization-level of the OPT Model?

A

Ball dumbbell chest press and push up

38
Q

What are the 2 total body power exercises?

A

Two-arm push press and barbell clean

39
Q

What are 2 different leg stabilization exercises?

A

Ball squat and multiplanar step-up to balance

40
Q

What are 2 methods of progression in the Power Level of the OPT Model?

A

Speed and load

41
Q

What activities should be included in a proper warm-up before athletic activity?

A

SMR (self-myofascial release) and dynamic stretching

42
Q

What are 3 progressions for a ball squat, curl to press exercise?

A

Alternating-arm, one-arm, single-leg

43
Q

What are 2 exercises for legs in Power Phase?

A

Squat jump and tuck jump

44
Q

What are 2 different leg strength exercises?

A

Leg press and barbell squat

45
Q

What are 2 shoulder power exercises?

A

Front medicine ball oblique throw and overhead medicine ball throw

46
Q

What are 2 total-body strength exercises?

A

Lunge to two-arm dumbbell press and squat, curl, to two-arm press

47
Q

Exercise selections for Stabilization exercises

A

Total body, multi-joint or single joint, controlled unstable

48
Q

Good for beginner clients, moves primarily in only one plane of motion, does little to challenge LPHC stabilization

A

Resistance machines

49
Q

Challenges core stability and can increase athletic performance, but may require a spotter. Barbells and dumbbells.

A

Free weights

50
Q

Allows for freedom of movement in multiple planes of motion without the need for a spotter

A

Cable machines

51
Q

Which modality can be progressed or regressed by changing the line of pull?

A

Elastic resistance

52
Q

What are the benefits of suspension body-weight training?

A

Increased muscle activation; low compressive loads to the spine; increased performance; potential increase in caloric expenditure; improvements in cardiovascular fitness

53
Q

What are 3 regressions for performing a prone iso-abs exercise?

A

Perform in standard push-up position; perform in push-up position with knees on floor; perform with hands on bench and feet on floor

54
Q

What are 2 progressions for step-up to balance?

A

Step in frontal plane and step in transverse plane

55
Q

Weighted balls that come in a variety of weights and sizes

A

Medicine balls

56
Q

Differs from a dumbbell or medicine ball in that the center of the mass is away from the handle, requiring more strength and coordination

A

Kettlebells

57
Q

What are 6 benefits of vibration training?

A

Improving circulation and cardiovascular function; alleviation of muscle soreness; weight reduction and increased metabolism; increasing bone density; increasing flexibility and range of motion; improving overall well-being

58
Q

What are 2 progressions for ball dumbbell row?

A

Alternating-arm and single-arm

59
Q

What are 1 regression for ball dumbbell row?

A

Kneeling over ball

60
Q

What are 3 low volume high intensity training adaptations?

A

Increased rate of force production; increased motor-unit recruitment; increased motor-unit synchronization

NASM (6 decks)

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