Nasm Chapter 14 Flashcards Preview

NASM > Nasm Chapter 14 > Flashcards

Flashcards in Nasm Chapter 14 Deck (78)
Loading flashcards...
1

Fundamental concept for designing a training program

Acute Variables

2

Determines the amount of stress placed on body

Acute Variables

3

Name the acute variables of training

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

4

One complete movement of an exercise

rep (concentric, iso, eccentric)

5

Group of consecutive reps

Sets

6

Individuals level of effort compared to their max effort

Intensity

7

Reps and intensity are inversely or directly related

Inversely

8

How can you find intensity in Phases 4 and 5

Upper or lower body strength assessment

9

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

You dont, just find appropriate weight for given reps

10

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

Tempo

11

a/b/c/

eccentric/iso/concentric

12

Time taken to recuperate in between sets

Rest interval

13

Rest interval depends on what?

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

14

What is the amount of rest required in phase 1 stabilization

0-90sec

15

Amount of rest time required for strength endurance and hypertrophy phase

0-60sec

16

Rest time required for phases 4 and 5

3-5 min

17

How long does it take to recover 100% atp

3 min

18

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

19

How is volume controlled

By the number of sets, reps, and exercises

20

Number of training sessions performed during a specific time period

Training frequency

21

frequency and volume are inversely related. True or False

true

22

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

Duration

23

Exercise selection for Phase 1

Stabilization exercise

24

Exercise selection for Phase 2

1 strength superset with 1 stabilization

25

Exercise selection for Phase 3 &; 4

Strength level exercises

26

Exercise selection for Phase 5

1 strength superset with 1 power

27

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

Periodization

28

Main purpose of periodization

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

29

Annual training plan

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

30

Monthly plan

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

31

Weekly Plan

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

32

How many sets for the adaptation of muscular endurance/stabilization

1-3 sets

33

How many sets for phase 2 strength endurance

2-4

34

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

Phase 1

35

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

36

How do you progress stabilization level exercises

Add proprioception

37

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

Phase 1 Stabilization

38

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

39

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

40

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

41

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)

42

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

Strength Endurance (Phase 2)

43

How do you progress Phase 2

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

44

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

45

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)

46

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)

47

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

48

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

49

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

50

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

51

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

52

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

2-3

53

What is the tempo in core power

x/x/x

54

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

0-60 sec

55

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

8-12

56

What the rest time for SAQ power

0-90 sec

57

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

2-4 x week

58

Tempo for Power balance exercises

Controlled

59

How many reps for phase 5 resistance

1-5 strength
8-10 power

60

# of sets resistance training phase 5

3-5

61

Intensity of resistance training in power phase

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

62

Rest time in power phase

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

63

Tempo of resistance power

x/x/x

64

Freq of resistance power

2-4 x week

65

exercise selection for resistance power

1 strength ;1 power superset

66

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

Power SAQ

67

Phases for BF reduction

Phases 1 and 2

68

Phase for LBM

Phase 1 -4 cycle

69

General sport performance phases

1,2,5

70

50% of ATP is recovered with how much rest

20-30 sec

71

75% of ATP is recovered w/ how much rest

40 sec

72

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

60 sec

73

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

2-4
1-3

74

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

Program design

75

Components that specify how each exercise is to be performed

Acute Variables

76

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

77

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

78

Factors for appropriate rest intervals

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