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
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
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Exercise selection for Phase 3 &; 4
Strength level exercises
26
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
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
