Flashcards in Nasm Chapter 14 Deck (78)
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1
Fundamental concept for designing a training program
Acute Variables
2
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
14
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
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Exercise selection for Phase 5
1 strength superset with 1 power
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Planned fitness training that varies type of training to produce continual adaptations
Periodization
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Main purpose of periodization
Different forms of strength training to vary the volume to prevent injury
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Annual training plan
General training plan spanning on year. Shows when the client will progress through phases. Macrocycle
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Monthly plan
Generalized training plan that spans 1 month. Shows which phases will be required each day of the week. Meso cycle
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Weekly Plan
Training plan w/ specific workouts that span 1 week. shows which exercises will be required each day. Microcycle
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How many sets for the adaptation of muscular endurance/stabilization
1-3 sets
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How many sets for phase 2 strength endurance
2-4
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What phase prepares body for the demand of the levels that follow
Phase 1
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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
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How do you progress stabilization level exercises
Add proprioception
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Which phase increases muscular endurance, stability,neuromuscular efficiency and core musculature. Improves inter and intramuscular coordination
Phase 1 Stabilization
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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
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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
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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
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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)
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Hybrid form of training that supersets 1 strength with a stabilization exercise for same muscle group
Strength Endurance (Phase 2)
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How do you progress Phase 2
Increase volume and load on strength exercise
Increase proprioception demand on second exercise
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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
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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)
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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)
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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
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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
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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
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How many sets are done for core,balance, plyometric power
2-3
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What is the tempo in core power
x/x/x
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What is the rest time for Phase 5 Core, balance, and plyometric training
0-60 sec
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How many reps are performed in Power core, balance, and plyo
8-12
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What the rest time for SAQ power
0-90 sec
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Frequency Core, balance, plyo, and SAq are done in the power level
2-4 x week
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Tempo for Power balance exercises
Controlled
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How many reps for phase 5 resistance
1-5 strength
8-10 power
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# of sets resistance training phase 5
3-5
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Intensity of resistance training in power phase
85-100% strength
30-45% or 10% bW in power
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Rest time in power phase
1-2 min between each superset and 3-5 between circuits
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Tempo of resistance power
x/x/x
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Freq of resistance power
2-4 x week
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exercise selection for resistance power
1 strength ;1 power superset
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SAQ training that has 6-10 drills allowing maximan horizontal inertia and unpredictability
Power SAQ
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Phases for BF reduction
Phases 1 and 2
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Phase for LBM
Phase 1 -4 cycle
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General sport performance phases
1,2,5
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50% of ATP is recovered with how much rest
20-30 sec
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75% of ATP is recovered w/ how much rest
40 sec
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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
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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
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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
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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