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NASM CPT > Domain 3 > Flashcards

Domain 3 Flashcards

(73 cards)

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1
Q

What are the 3 INTEGRATED FLEXIBILITY CONTINUUM?

A

Corrective
Active
Function

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2
Q

What is Corrective Flexiblity?

A

self-myofascial release

static stretching

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3
Q

What is Active Flexibility?

A

self-myofascial release

active-isolated stretching

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4
Q

What is Functional Flexibility?

A

self-myofascial release

dynamic stretching

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5
Q

Definition of Corrective Flexibility

A

increases joint ROM
improves muscle imbalances
corrects altered joint motion
PHASE 1 TRAINING

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6
Q

Definition of Active Flexibility

A

improves extensibility of soft tissue and increases neuromuscular efficiency
used in PHASE 2, 3, AND 4

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7
Q

Definition of Functional Flexibility

A

maintains integrated and multiplanar soft tissue
full ROM
used in PHASE 5

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8
Q

What is Self-Myofascial Release?

A

gentle pressure that breaks up knots within muscles and release tension

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9
Q

What is Static Stretching?

A

taking the muscle to the point of tension and holding the stretch for a minimum of 30 sec

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10
Q

What is Active-Isolated Stretching?

A

uses agonists and synergists to move joint into a ROM

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11
Q

What is Dynamic Stretching?

A

uses the force production and momentum to move joint through a full ROM

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12
Q

Single-set

A

one set of each exercise

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13
Q

Multiple-set

A

multiple sets of each exercise

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14
Q

Pyramid

A

increasing (or decreasing) weight with each set

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15
Q

Superset

A

performing two exercising quickly with minimal rest inbetween

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16
Q

Drop-sets

A

perform a set until failure - then remove a small % of load and continue with the set

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17
Q

Circuit Training

A

performing a series of exercises one after another with minimal rest in-between

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18
Q

Peripheral Heart Action

A

variation of circuit training
alternating upper and lower body exercises
improve circulation

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19
Q

Split-Routine

A

breaking the body up into parts to be trained on separate days

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20
Q

Vertical Loading

A

performing exercises on the OPT template one after another - in a vertical manner

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21
Q

Horizontal Loading

A

performing ALL sets for an exercise or body part before moving onto the next

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22
Q

What are the 3 PHASES in resistance training?

A

eccentric
concentric
isometric

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23
Q

What is eccentric

A

movement

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24
Q

What is concentric

A

upward phase

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25
What is isometric
hold weight/ movement
26
What are the concepts of Stabilization (tempo, weight, reps)
4/2/1 tempo (SLOW) lower weight high reps in an unstable but controlled environment
27
What are the concepts of Strength (tempo, weight, reps)
2/0/2 tempo moderate to heavy weight low moderate reps with a full ROM
28
What are the concepts of Power (tempo, weight, reps)
explosive tempo light weight moderate reps with a full ROM
29
Examples of Stability Exercises
``` ball squat - curl - to press multiplanar step up balance stability ball dumbbell chest press push up standing cable row ```
30
Examples of Strength Exercises
``` lunge to two-arm dumbbell squat to two-arm press flat dumbbell chest press barbell bench press seated cable rows ```
31
Examples of Power Exercises
two-arm medicine ball chest pass rotation chest pass wood chop throw
32
What is Cardio Respiratory Stage Training?
progressive cardio training that ensures continual adaptation and lowers the risk of overtraining
33
What is Stage I of Cardio Respiratory Training
improve cardio for healthy individuals | 30 -60 mins of exercise
34
What is Stage II of Cardio Respiratory Training
individuals who are ready to train at higher intensities 1:3 work ratio 1 = 10 seconds 3 = 30 seconds
35
What is Stage III of Cardio Respiratory Training
advanced exercisers with moderately high cardio fitness levels training once per week
36
Drawing-in-Maneuver
using core stabilizers by drawing the navel toward the spine
37
Bracing
contracting abdominals. lower back, and glutes together to stabilize the trunk
38
Plyometric (reactive) Training
quick, powerful movements involving an explosive concentric muscle contraction
39
Amortization (transition) Phase
transition between eccentric (LOADING) and concentric (UNLOADING) muscle actions during plyometric movements
40
What is Speed?
ability to move the body in one direction as fast as possible STRIDE RATE x STRIDE LENGTH
41
What is Agility?
ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture
42
What is Quickness?
ability to react and change body position with a maximum rate of force production
43
What is the General Adaption Syndrome?
how the body responds and adapts to stress
44
What are the 3 General Adaption Syndrome Stages?
Alarm Resistance Development Exhaustion
45
What is the Alarm Stage?
1st stage | activates the protective process in the body
46
What is the Resistance Development Stage?
2nd stage | increases functional capacity to adapt to a stressor
47
What is the Exhaustion Stage?
3rd stage stressor is too much causes a breakdown or injury
48
What is the Principle of Specificity?
Specific Adaptation to Imposed Demands (SAID)
49
What is the definition of SAID
body specifically adapts to the type of demand places on it
50
What is Mechanical Specificity?
the weight and movement placed on the body
51
What is the Neuromuscular Specificity?
the speed of contractions and exercise selection
52
What is Metabolic Specificity?
the energy demanded placed on the body
53
What is Periodization?
dividing a training program into periods
54
Definition of a Training Plan
annual, monthly, and weekly programming
55
What CYCLE is the Annual Plan?
macrocycle
56
What CYCLE is the Monthly Plan?
mesocycle
57
What CYCLE is the WEEKLY Plan?
microcycle
58
What is Undulating Periodization?
changing the OPT phase or variables daily or weekly to allow for proper recovery
59
Example of Undulating Periodization
HIIT on Monday Low-Intensity Stabilization on Wednesday Moderate-Intensity on Friday
60
Definition of Intensity
exercise level of effort compared to maximal effort | written as a percentage of 1RM
61
Definition of Volume
amount of physical training performed within a certain period of time
62
What does FITTE stand for?
``` Frequency Intensity Time Type Enjoyment (amount of pleasure given from training) ```
63
Bodyweight Training
no additional load easy access all planes of motion
64
Suspension Training
ropes or webbing used to manipulate body position and stability (TRX)
65
Free Weights and Implements
barbells, dumbbells, kettlebells, medicine balls, and sandbags all planes of motion - full ROM need a solid base of stabilization
66
Strength Training Machines
good for beginners who need stability fixed plane of motion limited range of motion
67
Types of Proprioceptive Modalities (products)
``` *used to increase instability of an exercise* stability balls wobble boards (BOSU BALL) balance disc (Dyna Disc) foam pads (Airex) balance beams ```
68
What are sign of Overtraining
- decreased performance - fatigue - altered hormonal state - poor sleeping patterns - reproductive disorders - loss of appetite - mood disturbances
69
What are current trends and apps to train
mobile apps activity trackers social media emerging technologies
70
What is a benefit of a Mobile App?
provide guidance to clients during travel
71
What is a benefit of Activity Trackers?
track movement and provide information on physical activity patterns
72
What is a benefit of Social Media?
connects with clients and prospects outside the gym
73
What is considered an Emerging Technology?
wearable device that can sync with mobile apps and activity trackers

NASM CPT (7 decks)

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