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Flashcards in Introduction To Resistance Training Deck (55)
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1

What are the 7 most chronic diseases?

Cardiovascular disease, hypertension, high cholesterol, stroke, respiratory disease, obesity, diabetes

2

Why has there been a rise in demand for personal training?

A rise in obesity, diabetes and other chronic diseases, and longer life expectancies

3

How can most chronic diseases be managed?

Early detection, treatment, and healthy living

4

The condition of being considerably overweight by over 30 pounds or having a BMI over 30

Obesity

5

The condition of being 25-30 pounds over the recommended weight for one’s height or having a BMI of 25-29

Overweight

6

What fraction of Americans can be categorized as overweight or obese?

Roughly 2/3

7

To which chronic diseases is excessive body weight linked?

Cardio vascular disease, type II diabetes, high cholesterol, osteoarthritis, some types of cancer

8

Alteration of muscle length surrounding a joint

Muscle imbalance

9

What is a primary cause for a lack of physical activity?

Low back pain, knee injuries, and shoulder/neck pain

10

Roughly what percentage of adults are affected by low back pain?

0.8

11

What effect can sitting for longer than three hours at a time, working in enclosed spaces, and manual labor create on the human body?

Low back pain

12

What injury is reported to have 80,000-100,000 cases each year?

ACL injury

13

Of the ACL injuries that occur each year, around 70% are what kind of injury?

Non-contact injuries

14

What is the average age for most ACL injuries?

15-25 years old

15

What helps to alleviate the occurrence of non-contact injuries?

Enhancing neuromuscular stabilization

16

What is the estimated value of lost work time due to injury?

$120 billion

17

The ability of the neuromuscular system to produce the greatest force in the shortest amount of time

Power

18

What are the three adaptations/levels of the Optimum Performance Training Model?

Stabilization, strength and power

19

A systematic, integrated, and functional training program that simultaneously improves biomotor abilities and builds high levels of functional strength, neuromuscular efficiency, and dynamic flexibility

The OPT model

20

What are the components of integrated training?

Flexibility, cardiorespiratory, core, balance, reactive (plyometric), speed, agility and quickness (SAQ), and resistance training

21

Which OPT level increases muscular endurance and neuromuscular efficiency?

Stabilization

22

What are some stabilization training strategies?

Proprioceptively based (challenging balance and stabilization systems more) low loads, high repetitions

23

What are the 3 phases of the strength level?

Strength endurance training, hypertrophy, maximal strength training

24

Which level of the OPT model increases prime mover strength while maintaining stabilization endurance adaptations?

Phase 2: strength endurance

25

Which training strategy is used in phase 2: strength endurance?

Supersets of strength and stabilization exercises

26

Which training strategy uses high volume, high to moderate loads, and moderate for maximal soft tissue growth?

Hypertrophy

27

Which strategy uses high loads, low repetitions, and longer rest periods?

Maximal strength

28

What are the 3 stages in the General Adaptation Syndrome

Alarm reaction, resistance development, exhaustion

29

When pain or discomfort occurs in the muscles 24-72 hours after exercise

Delayed onset muscle soreness (DOMS)

30

When prolonged, intolerable stressors produce fatigue and lead to breakdown in the system of injury

Exhaustion

31

The principle that states the body will adapt to the specific demands that are placed on it

SAID principle or principle of specificity

32

For what does the acronym SAID stand?

Specific adaptation to imposed demands

33

The type of specificity that refers to the weight and movements placed on the body

Mechanical specificity

34

The type of specificity that refers to the energy demand placed on the body

Metabolic specificity

35

The type of specificity that refers to the speed of contraction and exercise selection

Neuromuscular specificity

36

What are 3 performance adaptive benefits from resistance training?

Increased tissue tensile strength, increased power, increased endurance

37

What are 3 low volume high intensity training adaptations?

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

38

The ability to provide support to maintain correct posture during all movements

Stabilization

39

What are 4 characteristics of stabilization exercises?

High repetitions, low to moderate volume, low to moderate intensity, postural position that challenges stability

40

The ability to produce and maintain force production for a prolonged period of time

Muscular endurance

41

Low to intermediate repetition ranges with progressive overload that results in the enlargement of skeletal muscle fibers

Hypertrophy training

42

The ability of the neuromuscular system to produce internal tension to overcome external force

Strength

43

Ability of the neuromuscular system to produce the greatest force in the shortest time

Power

44

An increase in either of which 2 things will lead to an increase in power?

Force or velocity

45

What type of resistance system does power training use?

Superset a maximal strength exercise with a high velocity power exercise

46

What 3 things has research demonstrated regarding circuit training?

Just as beneficial as traditional cardiorespiratory training, produces greater levels of EPOC and strength, produces near identical caloric expenditure when compared with walking at a fast pace

47

Training system that involves performing one set of each exercise

Single-set System

48

A resistance training system popular since the 1940’s that consists of performing a multiple number of sets for each exercise

Multiple-set System

49

A system of strength training that involves a progressive or regressive step approach that either increases weight with each set or decreases weight with each set

Pyramid system

50

A system of strength training that uses a couple of exercises performed in rapid succession of one another

Superset system

51

A resistance training system that consists of a series of exercises the client performs one after the other with minimal rest

Circuit training system

52

The resistance training system that is another variation of circuit training that alternates upper body and lower body exercises throughout the circuit

Peripheral heart action system

53

The resistance training system that involves breaking the body up into parts to be trained on separate days

Split-routine System

54

A resistance training system that alternates body parts trained from ser to set, starting from the upper extremity and moving to the lower extremity

Vertical loading

55

The type of resistance training system where the client performs all sets of an exercise or body part before moving on to the next exercise or body part

Horizontal loading