NASM Chapter 1 brainscape

Question 1

Deconditioned

Answer 1

A state of lost physical fitness which may include muscle imbalances, decreased flexibility and/or a lack of core and joint stability

Question 2

Proprioception

Answer 2

The cumulative neural input to the central nervous system from mechanoreceptors that sense position and limb movement

Question 3

Proprioceptively enriched environment

Answer 3

An unstable but controlled environment where exercises are performed that causes the body to use its internal balance and stabilization mechanisms

Question 4

Stabilization

Answer 4

Ability of the body’s stabilizing muscles to provide support for joints as well as maintain posture and balance during movement

Question 5

Phase of training

Answer 5

Smaller divisions of training progressions that fall within the three building blocks of training

Question 6

Neuromuscular efficiency

Answer 6

The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion;
Coordination

Question 7

Prime mover

Answer 7

The muscle that acts as the main source of motive movement

Question 8

Rate of force production

Answer 8

How quickly a muscle can generate force

Question 9

Superset

Answer 9

Set of two exercises that are performed back-to-back without any rest time between them

Question 10

Phase 3: Hypertrophy

Answer 10

designed for people who desire lean muscle mass

Question 11

Phase 4: Maximal Strength

Answer 11

works toward the goal of increasing maximal prime mover strength

Question 12

Phase 5:Power

Answer 12

designed to target specific forms of training that are necessary to improve how quickly a muscle can generate force

Question 13

Phase 1 Goals

Answer 13

Improve muscular endurance, enhance joint stability, increase flexibility, enhance control of posture, improve neuromuscular efficiency (balance, stabilization)

Question 14

Phase 1 Training Strategies

Answer 14

Corrective flexibility, training in unstable, yet controllable environments (proprioceptively enriched), low loads, high repetitions

Question 15

What phase is stabilization endurance training

Answer 15

PHASE 1

Question 16

What phase is strength endurance training

Answer 16

PHASE 2

Question 17

What phase is hypertrophy training

Answer 17

PHASE 3

Question 18

What phase is maximal strength

Answer 18

PHASE 4

Question 19

What phase is power training

Answer 19

PHASE 5

Question 20

Muscular Endurance

Answer 20

A muscle’s ability to contract for an extended period

Question 21

Phases of Training

Answer 21

Smaller divisions of training progressions that fall within the three building blocks of training

Question 22

Phase 2: Goals

Answer 22

Improve stabilization endurance and increase prime mover strength, Improve overall work capacity, Enhance joint stabilization, Increase lean body mass

Question 23

Phase 2: Strategies

Answer 23

Active flexibility, Moderate loads and repetitions (8-12),
Superset: one traditional strength exercise and one stabilization exercise per body part in the resistance training portion of the program.

Question 24

Phase 3: Goals

Answer 24

Achieve optimum levels of muscular hypertrophy

Question 25

Phase 3: Strategies

Answer 25

Active flexibility, High volume, high loads, moderate or low repetitions (6-10)

Question 26

Phase 4: Goals

Answer 26

Increase motor unit recruitment, Increase frequency of motor unit recruitment, Improve peak force

Question 27

Phase 4: Strategies

Answer 27

Active flexibility, High loads, low repetitions (1-5), longer rest periods

Question 28

Phase 5: Goals

Answer 28

Enhance neuromuscular efficiency, Enhance prime mover strength, Increase rate of force production (power), Enhance speed strength

Question 29

Phase 5: Strategies

Answer 29

Dynamic flexibility, Superset: one strength and one power exercise per body part in the resistance training portion of the program. Perform all power exercises as fast as can be controlled.

Question 30

What is the leading cause of disability?

Answer 30

Doctor diagnosed arthritis

Question 31

From the OPT model how does a client achieve optimal levels of physical adaptations

Answer 31

Decreases body fat, Increases lean body mass (muscle) >>> structure

Question 32

From the OPT model how does a client achieve optimal levels of physiological adaptations

Answer 32

Improves cardiorespiratory efficiency, Enhances beneficial endocrine and serum lipid adaptations, Increases metabolic efficiency

Question 33

From the OPT model how does a client achieve optimal levels of performance adaptations

Answer 33

Strength, Power, Endurance, Flexibility, Speed, Agility, Balance

Question 34

In the OPT model what phases make up Strength

Answer 34

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

Question 35

What percentage of adults are obese?

Answer 35

33%

Question 36

What percentage of teenagers are overweight?

Answer 36

16%

Question 37

What percentage of adults are affected by back pain?

Answer 37

80%

Question 38

How many ACL injuries occur in the US each year?

Answer 38

80,000-100,000

Question 39

What is the recommended daily physical activity?

Answer 39

30 mins of moderate intensity on most days

Question 40

Name the three building blocks of training

Answer 40

Stabilization, Strength, Power

Question 41

In which building block does the phase of Hypertrophy Training belong?

Answer 41

Strength

Question 42

In which building block does the phase of Maximum strength Training belong?

Answer 42

Strength

Question 43

hypertrophy training is designed for

Answer 43

maximal muscle growth

Question 44

Muscle imbalance

Answer 44

Alteration of muscle length surrounding a joint

Question 45

Examples of chronic diseases

Answer 45

cancer, diabetes, asthma, heart disease - 70% of US deaths - $0.75 of every health-care dollar - 57% of deaths due to heart disease or cancer; 80% of those due to lifestyle

Question 46

define obesity

Answer 46

considerably overweight - BMI >= 30 - or >= 30 lbs over recommended weight for height

Question 47

define overweight

Answer 47

BMI 25 to 29.9 or 25-30 lbs over recommended weight for height

Question 48

BMI calculation

Answer 48

BMI = 703 * wt (lbs) / ht (in)2 or BMI = wt (kg) / ht (m)2

Question 49

blood lipids

Answer 49

aka cholesterol & triglycerides | carried in bloodstream by protein molecules known as high-desity lipoproteins & low-density lipoproteins

Question 50

diabetes mellitus

Answer 50

chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins; pancreas does not produce insulin

Question 51

Insulin resistant diabetes

Answer 51

type2 90% of all diabetes 80% with type 2 are overweight

Question 52

physical benefits of OPT model

Answer 52

Decreases body fat Increases lean body mass Increases tissue tensile strength Increases Bone density