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NASM 6th Study Guide > Module 1 > Flashcards

Module 1 Flashcards

1
Q

What are the 7 most common chronic diseases?

A

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

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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2
Q

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

A

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

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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3
Q

How can most chronic diseases be managed?

A

Early detection, treatment, and healthy living

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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4
Q

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

A

Obesity

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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5
Q

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

A

Overweight

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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6
Q

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

A

Roughly 2/3

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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7
Q

To which chronic diseases is excessive body weight linked?

A

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

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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8
Q

Alteration of muscle length surrounding a joint

A

Muscle imbalance

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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9
Q

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

A

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

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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10
Q

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

A

80%

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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11
Q

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

A

Low-back pain

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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12
Q

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

A

ACL injury

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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13
Q

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

A

Non-contact injuries

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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14
Q

What is the average age for most ACL injuries?

A

Between 15 and 25 years old

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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15
Q

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

A

Enhancing neuromuscular stabilization

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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16
Q

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

A

$120 billion

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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17
Q

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

A

Power

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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18
Q

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

A

Stabilization, Strength, Power

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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19
Q

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

A

The OPT model

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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20
Q

What are the components of integrated training?

A

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

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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21
Q

Which OPT level increases muscular endurance and neuromuscular efficiency?

A

Stabilization

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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22
Q

What are some stabilization training strategies?

A

proprioceptively based (increases in challenge come from challenging balance and stabilization systems more), low loads, high repetitions

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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23
Q

What are the 3 phases of the Strength level?

A

Phase 2: Strength Endurance, Phase 3: Hypertrophy, Phase 4: Maximal Strength

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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24
Q

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

A

Phase 2: Strength Endurance

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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25
Q

Which training strategy is used in Phase 2: Strength Endurance?

A

Supersets of strength and stabilization exercises

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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26
Q

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

A

Hypertrophy

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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27
Q

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

A

Maximal strength

Domain 1: Basic and Applied Sciences and Nutritional Concepts

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28
Q

What are the 3 stages in the General Adaptation Syndrome?

A

Alarm reaction, resistance development, exhaustion

Domain 4: Exercise Technique and Training Instruction

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29
Q

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

A

Delayed onset muscle soreness (DOMS)

Domain 4: Exercise Technique and Training Instruction

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30
Q

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

A

Exhaustion

Domain 4: Exercise Technique and Training Instruction

31
Q

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

A

SAID Principle or Principle of Specificity

Domain 4: Exercise Technique and Training Instruction

32
Q

For what does the acronym SAID stand?

A

Specific adaptation to imposed demands

Domain 4: Exercise Technique and Training Instruction

33
Q

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

A

Mechanical specificity

Domain 4: Exercise Technique and Training Instruction

34
Q

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

A

Metabolic specificity

Domain 4: Exercise Technique and Training Instruction

35
Q

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

A

Neuromuscular specificity

Domain 4: Exercise Technique and Training Instruction

36
Q

What are 3 performance adaptive benefits from resistance training?

A

Increased neuromuscular control, increased power, increased endurance

Domain 4: Exercise Technique and Training Instruction

37
Q

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

A

Stabilization

Domain 4: Exercise Technique and Training Instruction

38
Q

What are 4 characteristics of stabilization exercises?

A

High repetitions, low to moderate volume, low to moderate intensity, postural position that challenges stability
Domain 4: Exercise Technique and Training Instruction

39
Q

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

A

Muscular endurance

Domain 4: Exercise Technique and Training Instruction

40
Q

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

A

Hypertrophy training

Domain 4: Exercise Technique and Training Instruction

41
Q

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

A

Strength

Domain 4: Exercise Technique and Training Instruction

42
Q

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

A

Power

Domain 4: Exercise Technique and Training Instruction

43
Q

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

A

Force or velocity (force x velocity = power)

Domain 4: Exercise Technique and Training Instruction

44
Q

What type of resistance system does power training use?

A

Superset a maximal strength exercise with a high velocity power exercise

Domain 4: Exercise Technique and Training Instruction

45
Q

Training system that involves performing one set of each exercise

A

Single-set system

Domain 4: Exercise Technique and Training Instruction

46
Q

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

A

Multiple-set system

Domain 4: Exercise Technique and Training Instruction

47
Q

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

A

Pyramid system

Domain 4: Exercise Technique and Training Instruction

48
Q

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

A

Superset system

Domain 4: Exercise Technique and Training Instruction

49
Q

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

A

Circuit training system

Domain 4: Exercise Technique and Training Instruction

50
Q

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

A

Peripheral heart action system

Domain 4: Exercise Technique and Training Instruction

51
Q

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

A

Split-routine system

Domain 4: Exercise Technique and Training Instruction

52
Q

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

A

Vertical loading

Domain 4: Exercise Technique and Training Instruction

53
Q

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

A

Horizontal loading

Domain 4: Exercise Technique and Training Instruction

54
Q

What are 3 goals of Phase 5 of the OPT Model?

A

Enhanced neuromuscular efficiency; enhanced prime mover strength; increased rate of force production
Domain 3: Program Design

55
Q 
Which of the following focuses on increasing muscle size?
Select one:
a. Circuit training
b. Interval training
c. Hypertrophy training 
d. Flexibility training
A

c. Hypertrophy training

56
Q 
For which of the following populations would hypertrophy training be most beneficial?
Select one:
b. Gymnasts
c. Swimmers
d. Marathon runners
A

a. Body builders

57
Q 
When performed at an appropriate tempo, which of the following exercises would offer the best improvement of the power of a client's pectoralis major?
Select one:
a. Ball dumbbell chest press
b. Floor push-ups
c. Medicine ball rotation chest pass 
d. Single-leg throw and catch
A

c. Medicine ball rotation chest pass

58
Q 
A woman is training to improve her running capabilities for an upcoming marathon. She is progressively increasing the distance and time of her runs. Which principle best explains physiological adaptions occurring to the woman's aerobic energy system?
Select one:
a. Metabolic specificity 
b. Mechanical specificity
c. Autogenic inhibition
d. Reciprocal inhibition
A

a. Metabolic specificity

59
Q 
A ball squat, curl to press is an example of an exercise from which level in the OPT model?
Select one:
a. Power
c. Corrective
d. Strength
A

b. Stabilization

60
Q

Which of the following exercises is the best example of a Stabilization Level exercise?
Select one:
a. Multiplanar step-up balance, curl, to overhead press
b. Barbell squat
c. Lunge to two-arm press
d. Repeat squat jumps

A

a. Multiplanar step-up balance, curl, to overhead press

61
Q 
What is a primary cause of musculoskeletal degeneration in the adult population?
Select one:
a. High blood sugar level
b. low-back pain
c. Vitamin K deficiency
d. Spina bifida
A

b. low back pain

62
Q

What is occurring when a prolonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury?

Select one:

a. Resistance development
b. Overworking
c. Exhaustion
d. Alarm reaction

A

c. Exhaustion

63
Q

A resistance training system that is a variation of circuit training and that alternates upper body and lower body exercises throughout the circuit is called?

Select one:

a. Multiple set
b. Pyramid system
c. Peripheral heart action
d. Superset

A

c. Peripheral Heart Action

64
Q

Which term refers to the cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement?

Select one:

a. Proprioception
b. Nociception
c. Inception
d. Iactioception

A

a. Proprioception

65
Q

Performing all sets of an exercise before moving onto the next exercise is known as which of the following?

Select one:

a. Single-set
b. Split-routine
c. Vertical loading
d. Horizontal loading

A

d. Horizontal Loading

66
Q 
A client who has been training at high intensities in preparation for a triathlon reports joint pain, excess fatigue, and the inability to sustain normal workouts. In which stage of the general adaptation syndrome is this client?
Select one:
a. Overtraining
b. Exhaustion 
c. Alarm reaction
d. Resistance development
A

b. Exhaustion

67
Q 
Which term refers to the ability of muscles to exert maximal power in a minimal amount of time?
Select one:
a. Sensorimotor control
b. Maximal tetanic tension
c. Rate of force production 
d. Perturbation
A

c. Rate of force production

68
Q

A client is performing a standing cable row with her shoulders elevated. What cue should be used to correct her form?
Select one:
a. Slightly arch the lower back to stabilize the trunk and rotator cuff.
b. Internally rotate the humerus to activate the lower trapezius.
c. Perform scapular winging to increase activation of the rhomboids.
d. Depress the shoulder blades to activate the scapular retractors.

A

d. Depress the shoulder blades to activate the scapular retractors.

69
Q 
A personal trainer has his client perform the following exercises in order: ball squat, curl to overhead press, ball dumbbell chest press, standing cable row, seated stability ball military press, step-up to balance, and then repeat the sequence. Which of the following resistance training systems does this exercise routine represent?
Select one:
a. Vertical loading 
b. Pyramid
c. Drop-set
d. Peripheral heart action
A

a. Vertical loading

70
Q 
Resistance should be positioned to resist scapular depression and retraction during which of the following exercises?
Select one:
a. Biceps curl
b. Standing triceps extension
c. Dumbbell chest press
d. Standing cable row
A

d. Standing cable row

71
Q 
Which of the following is a goal of the Stabilization Level of the OPT model?
Select one:
a. Enhance joint stability 
b. Increase maximal muscle strength
c. Increase anaerobic power
d. Enhance rate of force production
A

a. Enhance joint stability

72
Q 
According to the Optimum Performance Training (OPT) model, which of the following corresponds to the first phase of training?
Select one:
a. Power training
b. Stabilization endurance training 
c. Hypertrophy training
d. Maximal strength training
A

b. Stabilization endurance training

73
Q

What exercise is considered a total-body Strength Level exercise?
Select one:
a. Squat, curl, to two-arm press
b. Multiplanar step-up to balance, curl, to overhead press
c. Kettlebell hang clean and jerk
d. Barbell clean

A

a. Squat, curl, to two-arm press

74
Q 
A client performs two repetitions of a bench press exercise with 130 lb and gradually decreases the resistance with each set until he performs 10 repetitions with 100 lb on the last set. Which of the following resistance training systems is the client using?
Select one:
a. Pyramid system
b. Drop-set system 
c. Peripheral heart action system
d. Split-routine system
A

a. Pyramid system

NASM 6th Study Guide (2 decks)

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