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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

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