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Diandra's NASM N2K > C14- NASM Essentials of Personal Fitness Training > Flashcards

C14- NASM Essentials of Personal Fitness Training Flashcards

1
Q

Important components that specify how each exercise is to be performed. Is the foundation of program design.

A

Acute Variable

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2
Q

Acute Variables of Trainings Mnemonic

A

Rae Slaps Infant Till Valerie’s Father Dramatically Sighs

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3
Q

Acute Variables of Training

A 
Repetitions
Sets
Intensity
Tempo
Volume
Frequency
Duration 
Selection
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4
Q

In a concentric movement such as in a bicep curl movement up against the direction of resistance the muscle _________?

A

Muscle Shorten

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5
Q

In an eccentric movement such as in a bicep curl movement lowering to the starting point the muscle _____?

A

Develops tension while lengthening; decelerates force

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6
Q

In an isometric movement such as a bicep curl movement pause midway the muscle_____?

A

Force is equal to the resistive force; no change in muscle length

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7
Q

From a squat position, lowering the body with the direction of resistance toward the ground is a
Concentric, Eccentric or Isometric movement?

A

Eccentric

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8
Q

The number of reps performed in a given set is dependent on the client’s ______, ________, and ___?

A

Work capacity, intensity of the exercise, and specific phase training

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9
Q

Performing 12-20 repetitions at 50-70% of the one rep max develops?

A

Muscle endurance

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10
Q

Hypertrophy (muscle growth) is best achieved using?

A

6 to 12 reps at 75-85% of 1RM

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11
Q

Maximum strength rep range and 1RM should be?

A

1 to 5 range at 85-100% 1RM

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12
Q

Power adaptions require?

A

1 to 10 reps at 30-45% 1RM or 10% body weight

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13
Q

A client in Endurance and Stabilization phase would have a rep, set, intensity, tempo, and rest range of

A

12-20 Reps, 1-3 Sets, 50-70% of 1RM, Tempo Slow, 0-90s rest

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14
Q

Hypertrophy Adaptations are best stimulated by _____set range ____rep range and _____intensity level?

A

Set range- 3-5, Rep range- 6-12, Intensity 75-85% of 1RM

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15
Q

Tempos are:
a=
b=
c=

A 
a= eccentric
b= isometric
c= concentric
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16
Q

A 4/2/1 tempo on a one rep bench press would be:

A

4 counts, controlled, eccentric deceleration, bringing the weight back down
2 counts on the isometric stabilization at the bottom of the exercise
1 count on the push (upward) concentric

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17
Q

A 2/0/2 tempo on a one rep bench press would be:

A

2 count controlled, eccentric deceleration, bringing the weigh back down
0 counts on isometric
2 counts on the push (upward) concentric

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18
Q

Program Design using the OPT model is training program designed to improve the __functional abilities?

A 
Flexibility
Core Stabilization
Balance
Strength
Power 
Cardiorespiratory endurance
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19
Q

Phases Phase 1 and 2 of the OPT model are designed to build proper?

A

Connective tissue strength
Stability
Muscle Endurance

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20
Q

What is a common mistake of advanced clients?

A

No plan that provides periods of low rep training with periods of high rep training

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21
Q

What is training intensity?

A

Level of effort compared with max effort

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22
Q

How quickly a muscle can generate force?

A

Force Production

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23
Q

Proprioceptively enriched environment

A

Unstable but controlled environment when body uses balance and stabilization mechanisms during exercise

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24
Q

Training in an unstable environment also increase the training intensity because it requires greater ___________, lead to greater energy expenditure during exercise

A

Motor unit recruitment

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25
Q

Phase 1 and 2 of the OPT model repetition tempo should be:

A

Slow rep temp

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26
Q

A 4/2/1 tempo: 4 eccentric, 2 isometric, 1 concentric tempo would fall within what OPT phase

A

Phase 1 and Phase 2- Stabilization and Strength Endurance

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27
Q

Power adaptations are best achieved at this tempo?

A

Fast and explosive

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28
Q

What OPT phase would a program designed with 1-10 rep range, explosive tempo, 90s rest interval, and 3-6 set range fall?

A

Phase 5: Power

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29
Q 
What OPT phase would a program designed with
6-12 rep range
3-5 sets
75%-85% intensity 
Moderate Tempo
0-60s rest
A

Phase 3: Hypertrophy (muscle growth)

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30
Q

Inadequate rest intervals can lead to

A

Decreased motor unit recruitment, neuromuscular control, force production, and stabilization which could lead to injury

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31
Q

A rest period of 20-30 seconds allow _% recovery of ATP and PC?

A

50%

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32
Q

A rest period of 40s allow _% recovery ATP and PC?

A

75%

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33
Q

A rest period of 60s allow _% of ATP and PC?

A

85-90%

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34
Q

New clients training frequency may begin with _times a week?

A

2

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35
Q

Experienced clients training frequency with the goal of hypertrophy may train _____times a week?

A

6

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36
Q

Optimal frequency for strenght improvement training frequency is ______times per week?

A

3 to 5

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37
Q

What volume adaptation increases muscle cross-sectional area, improves blood lipids and metabolic rate

A

High Volume (low/moderate intensity)

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38
Q

What volume adaptation increases rate production, motor unit recruitment, motor unit synchronization

A

Low Volume (high intensity)

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39
Q

__, ___, and _ are examples of a single joint exercise?

A

bicep curls, tricep pushdowns, and calf raises

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40
Q

_, _, _ and _ are examples of a multijoint exercise?

A

squats, lunges, step-ups, chest presses

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41
Q

Unstable environment

A

Bosu ball, foam pad, or stability ball

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42
Q

Exercised performed in an unstable environment are best if the goal is to?

A

Increase stabilization and training the core stabilization muscles

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43
Q

What are the two primary objectives of Periodization?

A

Divide training into periods and train in different forms of strength in each period.

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44
Q

Overhead medicine ball throw, barbell clean, squat jump and medicine ball chest pass are exercises included in what phase of OPT?

A

Phase 5: Power

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45
Q

What are the three cycles of periodization?

A 
Macrocycles= year
Mesocycle= 1 to 3 months
Microcycle= 1 week
46
Q

The Second level of the OPT model includes what phases?

A

Phase 3: Strength endurance
Phase 4: Hypertrophy
Phase 5: Maximal Strength

47
Q

What phase of the OPT model increases motor unit recruitment, frequency of motor unit recruitment ,a nd motor unit synchronization?

A

Phase 5: Maximal Strength

48
Q

A bench press immediately followed by a stabilization exercise (superset technique) is an example of what phase in the OPT model?

A

Phase 2: Strength Endurance

49
Q

A barbell bench press superset with medicine ball chest pass is an example of an exercise seen in what phase of the OPT model?

A

Phase 5: Power Training

50
Q

For clients with the goal of body fat reduction which phases of the OPT model are best?

A

Because the goal is not maximal strength or power, client only needs to cycle through first two phase with phase 3 as optimal phase

51
Q

For clients with the goal of increasing lean body mass which phases of the OPT model are best?

A

With the goals of increased lean body mass, client can be cycled through first 4 phases

52
Q

For clients with the goal of increasing general sports performance which phases of the OPT model are best?

A

Goals requires client to increase overall proprioception, strength, and power. Phases 1,2, and 5 are most important

53
Q

Bench press, row, shoulder press, squats, and leg press are examples of ?

A

Strength

54
Q

Which adaptation is best achieved with a 12-20 rep range

A

Muscular endurance and stabilization

55
Q

Which intensity is needed to best elicit the adaptation of hypertrophy?

A

75-85% of 1 RPM

56
Q

What variables are a client’s total training volume based (5)?

A 
Training Status
Goals 
Training phase
Nutritional status 
Age
Recoverability 
Injury history  
Life stress
57
Q

What repetition tempo is used during Phase:1 Stabilization Endurance Training of the OPT Model?

A

4/2/1

58
Q

How long should rest intervals be during Phase 3: Hypertrophy training of the OPT Model?

A

0-60 seconds

59
Q

Which refers to an individual’s level of effort compared with their maximal effort?

A

Intensity

60
Q

What amount of time for around 85-90% recovery of ATP and PC?

A

60 seconds

61
Q

A client is training in Phase 5: Power Training. What training intensity should be used for the strength and Power exercise during each resistance training superset?

A

85-100%- Strength

10% BW or 30-45% 1RM

62
Q

What does the Maximal Strength Phase of the Optimum Performance Training (OPT) model focus on?

A

Increasing the load placed on the tissues of the body Correct

63
Q

Which of the following exercises is most appropriate for a client in the hypertrophy phase of the OPT model?

A

Barbell squat

64
Q

During a training program, muscular endurance and stabilization adaptations are best developed with which of the following rest intervals?

A

0–90 seconds

65
Q

A client receives a training plan that spans an entire year. Which of the following is the correct term for this type of plan?

A

Macrocycle

66
Q

What is a primary goal of training in the Power Level?

A

Increase rate of force production

67
Q

Which of the following is an example of a stabilization exercise?

A

Single-leg cable rows

68
Q

During the Stabilization Phase of the OPT model, which tempo is recommended for resistance training exercises?

A

4/2/1

69
Q

The Power Phase, which of the following supersets would be the most appropriate?

A

Barbell squat followed by tuck jump

70
Q

A client is performing squats with the goal of achieving maximal strength. Which of the following is an appropriate intensity level?

A

85-100%

71
Q

Power training is done in which phase of the Optimum Performance Training (OPT) model?

A

Phase 5

72
Q

What is the recommended rest period in between pairs in the power phase of the OPT model?

A

1-2 minutes

73
Q

What is the recommended rest period between circuits in the Power Phase of the OPT Model?

A

3-5 minutes

74
Q

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

A

8 to 12

75
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 exercise

76
Q

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

A

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

77
Q

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

A

1 to 5

78
Q

What is the tempo for stabilization-plyometric exercises?

A

3 to 5 second hold on landing

79
Q

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

A

Medium

80
Q

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

A

Repeating

81
Q

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

A

x/x/x

82
Q

What is the recommended tempo for core-power exercises?

A

x/x/x

83
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

84
Q

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

A

30-45%

85
Q

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

A

Hypertrophy

86
Q

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

A

50-70%

87
Q

What are the acute variables for active-isolated stretching?

A

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

88
Q

What are the acute variables for dynamic stretching?

A

1 set; 10 repetitions; 3-10 exercises

89
Q

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

A

Periodization

90
Q

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

A

Annual Plan

91
Q

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

A

Stability, muscle endurance, muscle efficiency of core musclulature, intermusle and intramuscle coordination

92
Q

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

A

motor unit recruitment, frequency of motor unit recruitment, peak performance

93
Q

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

A

1-3

94
Q

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

A

volume and load

95
Q

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

A

Phase 2: Strength Endurance

96
Q

Uses high levels of volume with minimal rest periods to elicit muscle growth adaptations

A

Hypertrophy

97
Q

Uses high levels of volume with minimal rest periods to elicit muscle growth adaptations

A

Phase 4: Max Strength

98
Q

Upper body progressions examples

A

Two-arm - alternating arms - single-arm

99
Q

Exercise selection for supersets in Power Phase

A

1 strength followed by 1 power

100
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

101
Q

What are 2 chest exercises used in the Stabilization Level of the OPT Model?

A

Ball dumbbell chest press and push-up

102
Q

What are 2 total body power exercises?

A

Two-arm push press and barbell clean

103
Q

What are 2 different leg stabilization exercises?

A

Ball squat and multiplanar step-up to balance

104
Q

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

A

Speed and Load

105
Q

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

A

SMR (self-myofascial release) and dynamic stretching

106
Q

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

A

Alternating-arm, one-arm, single-leg

107
Q

What are 2 exercises for legs in the Power Phase?

A

Squat jump and tuck jump

108
Q

What are 2 different leg strength exercises?

A

Leg press and barbell squat

109
Q

What are 2 shoulder power exercises?

A

Front medicine ball oblique throw and overhead medicine ball throw

110
Q

What are 2 total-body strength exercises?

A

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

111
Q

Exercise selections for Stabilization exercises

A

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

112
Q

What are 3 low volume high intensity training adaptations?

A

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

Diandra's NASM N2K (3 decks)

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