Nasm Chapter 14 Flashcards by Stacie Smith

Fundamental concept for designing a training program

Acute Variables

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Determines the amount of stress placed on body

Acute Variables

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Name the acute variables of training

reps, sets, intensity, tempo, volume, rest,frequency,duration,exercise selection

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One complete movement of an exercise

rep (concentric, iso, eccentric)

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Group of consecutive reps

Sets

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Individuals level of effort compared to their max effort

Intensity

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Reps and intensity are inversely or directly related

Inversely

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How can you find intensity in Phases 4 and 5

Upper or lower body strength assessment

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How do you find 1 rep max for phase 1,2,3

You dont, just find appropriate weight for given reps

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Controls the amount of time that muscle is active or producing tension

Tempo

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a/b/c/

eccentric/iso/concentric

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Time taken to recuperate in between sets

Rest interval

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Rest interval depends on what?

Training experiences
phase training
fitness level
intensity
tolerance of short rest periods
Muscle mass
Training goals
Nutritional status
Recoverability

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What is the amount of rest required in phase 1 stabilization

0-90sec

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Amount of rest time required for strength endurance and hypertrophy phase

0-60sec

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Rest time required for phases 4 and 5

3-5 min

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How long does it take to recover 100% atp

3 min

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Training volume is important to avoid over training. What are the factors that determine volume

phase, goals, age,work capacity, recoverability,nutritional status,injury hx,life stress

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How is volume controlled

By the number of sets, reps, and exercises

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Number of training sessions performed during a specific time period

Training frequency

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frequency and volume are inversely related. True or False

true

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Time frame of a workout or the length of time spent in one phase of training

Duration

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Exercise selection for Phase 1

Stabilization exercise

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Exercise selection for Phase 2

1 strength superset with 1 stabilization

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Exercise selection for Phase 3 &; 4

Strength level exercises

Exercise selection for Phase 5

1 strength superset with 1 power

Planned fitness training that varies type of training to produce continual adaptations

Periodization

Main purpose of periodization

Different forms of strength training to vary the volume to prevent injury

Annual training plan

General training plan spanning on year. Shows when the client will progress through phases. Macrocycle

Monthly plan

Generalized training plan that spans 1 month. Shows which phases will be required each day of the week. Meso cycle

Weekly Plan

Training plan w/ specific workouts that span 1 week. shows which exercises will be required each day. Microcycle

How many sets for the adaptation of muscular endurance/stabilization

1-3 sets

How many sets for phase 2 strength endurance

2-4

What phase prepares body for the demand of the levels that follow

Phase 1

Improves muscle imbalance Improves stabilization of core Prevents tissue overload by preparing muscles tendons,ligaments,and joints for upcoming imposed demands of training Improves cardiovascular and neuromuscular condition Establishes proper mvmt patterns

Stabilization level

How do you progress stabilization level exercises

Add proprioception

Which phase increases muscular endurance, stability,neuromuscular efficiency and core musculature. Improves inter and intramuscular coordination

Phase 1 Stabilization

Stabilization acute variables for Flexibility

``` Sets: 1-3 Reps: 1 Tempo: 30 sec hold Freq: 3-7 times/wk Duration: 4-6 weeks Ex selection: SMR and Static ```

Stabilization variables for Core

``` Sets: 1-4 Reps:12-20 Tempo: 4/2/1 Rest: 0-90 sec Freq: 2-4x week Duration: 4-6 week Exercise selection 1-4 core stabilization ```

Stabilization Resistance Variables

``` Sets: 1-3 Reps: 12-20 Tempo: 4/2/1 Intensity: 50-70% Rest: 0-90 sec Freq: 2-4 wk Duration: 4-6 week Exercise selection: 1-2 stabilization progression ```

Increases the ability of the core musculature ro stabilize the pelvis and spine under heavier loads Increase the load-bearing capibilities of muscles,tendons,,ligaments,joints Increases the volume of training Increase metabolic demand by taxing the ATP-PC amd glycolysis energy systems to induce cellular changes in mucles (weight loss or hypertrophy) Increase motor recruitment, freq of motor recruitment, and motor unit synchoronization

Strength level | (Phase 2,3,4)

Hybrid form of training that supersets 1 strength with a stabilization exercise for same muscle group

Strength Endurance (Phase 2)

How do you progress Phase 2

Increase volume and load on strength exercise | Increase proprioception demand on second exercise

Acute Variables for Flexibility Strength Level's 2,3,4

``` Sets: 1-2 Reps: 5-10 Tempo:1-2 seconds Freq: 3-7x week Duration: 4 weeks Exercise selection: SMR and Active ```

Acute variables for core strength level 2,3,4

``` Sets: 2-3 Reps: 8-12 Tempo: Medium Rest: 0-60 sec Freq: 2-4 x week Duration: 4 weeks Exercise selection: Phase 2: (1-3) phase 3:(0-4) phase 4(0-4) ```

Acute variables for balance strength

``` Sets: 2-3 Reps:8-12 Tempo: Medium Rest:0-60 Freq: 2-4 x week Duration:4 weeks Exercise selection Phase 2 (1-3) Phase 3(0-4) Phase 4 (0-3) ```

Strength endurance resistance training variables

Sets:2-4 Reps:8-12 Tempo: 2/0/2 Strength 4/2/1 stabilization Intensity: 70-80% Rest:0-60 Freq:2-4x week 3-6xweek 2-4wk (phase 2,3,4) Duration: 4 weeks Exercise selection: 1 strength superset with 1 stabilization

Phase 3 resistance training Variables

``` Sets: 3-5 reps: 6-12 Tempo: 2/0/2 Intensity: 75-85% Rest: 0-60 sec freq: 3-6 x week (all hypertrophy) duration 4 week Ex selection: 2-4 strength level exercises per body part ```

Phase 4 Max strength resistance variables

``` Sets:4-6 Reps:1-5 Tempo: x/x/x Intensity: 85-100% Rest 3-5 min Freq: 2-4 wk Duration: 4 weeks Exercise selection 1-3 strength ```

Enhances Neuromuscular efficiency Enhances Prime mover strength Increase Rate of force production Builds on previous levels and applies realistic speeds seen in real life

Power Level

Power flexibility variables

``` Sets: 1-2 Reps: 10-15 Tempo: controlled Freq: 3-7wk Duration:4 week Exercise selection: SMR and dynamic 3-10 exercises ```

How many sets are done for core,balance, plyometric power

2-3

What is the tempo in core power

x/x/x

What is the rest time for Phase 5 Core, balance, and plyometric training

0-60 sec

How many reps are performed in Power core, balance, and plyo

8-12

What the rest time for SAQ power

0-90 sec

Frequency Core, balance, plyo, and SAq are done in the power level

2-4 x week

Tempo for Power balance exercises

Controlled

How many reps for phase 5 resistance

1-5 strength | 8-10 power

of sets resistance training phase 5

3-5

Intensity of resistance training in power phase

85-100% strength | 30-45% or 10% bW in power

Rest time in power phase

1-2 min between each superset and 3-5 between circuits

Tempo of resistance power

x/x/x

Freq of resistance power

2-4 x week

exercise selection for resistance power

1 strength ;1 power superset

SAQ training that has 6-10 drills allowing maximan horizontal inertia and unpredictability

Power SAQ

Phases for BF reduction

Phases 1 and 2

Phase for LBM

Phase 1 -4 cycle

General sport performance phases

1,2,5

50% of ATP is recovered with how much rest

20-30 sec

75% of ATP is recovered w/ how much rest

40 sec

85-90 % ATP is recovered w/ how much rest

60 sec

How many exercises are recommended for hypertrophy per body part? Max strength

2-4 | 1-3

Purposeful system or plan put together to help an individual achieve a specific goal

Program design

Components that specify how each exercise is to be performed

Acute Variables

adaptations for high volume (low/moderate intensity) training

Increased muscle cross sectional area Improved blood lipid serum profile Increased metabolic rate HIGH VOLUME = BIGGER MUSCLES, BETTER METABOLISM

adaptations for low volume (high intensity) training

Increased rate of force production Increased motor unity recruitment Increased motor unit synchronization LOW VOLUME + SO HEAVY IT INCREASES MOTOR UNIT RECRUITMENT AND YOU NEED XTRA FORCE TO PUSH THOSE SQUATS

Factors for appropriate rest intervals

``` Training experience Training intensity Tolerance of short rest periods Muscle mass General fitness level Training goals Nutritional status Recoverability ```

Nasm Chapter 14 Flashcards

(78 cards)