NASM CPT Chapter 13 Flashcards Preview

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Flashcards in NASM CPT Chapter 13 Deck (27)
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1
Q

**Principle of Overload:

A

(There must be a stimulus outside your current capabilities-to stimulate adaptation).

Implies that there must be a training stimulus provided that exceeds the current capabilities of the kinetic chain to elicit the optimal physical, physiologic, and performance adaptations.

2
Q

Stages of general adaptation syndrome:

A
  1. Alarm reaction-initial. 2. Resistance development-when body adapts. 3. Exhaustion-doing over & over.
3
Q

Periodization:

A

Division of a training program into smaller, progressive stages. (3-4 weeks then switch).

4
Q

Principle of specificity OR specific adaptation to imposed demands (SAID Principle):

A

Principle that states the body will adapt to specific demands that are placed on it.

5
Q

Mechanical specificity:

A

Refers to weight & movements placed on body. (different angles of certain exercises).

6
Q

Neuromuscular specificity:

A

Refers to speed of contraction & exercise selection. (how fast/slow).

7
Q

Metabolic specificty:

A

Refers to energy demand placed on body. (how much energy required).

8
Q

**Which of the following might be the example of a goal for Phase 1: Stabilization Endurance?

A

Muscular endurance.

9
Q

Muscular endurance:

A

Ability to produce & maintain force production for prolonged periods of time.

10
Q

Although muscular endurance is a goal of stabilization endurance training, it is the MAIN goal for ___________.

A

Strength endurance training.

11
Q

**Which of the following would be an example of Phase 2 training?

A

Seated cable row superset w/ ball dumbbell row.

12
Q

Muscular hypertrophy:

A

Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.

13
Q

**Which of the following systems is best for a deconditioned client?

A

The Single-Set System. (1 set per exercise).

14
Q

The Multiple-Set System:

A

More than 1 set .

15
Q

The Pyramid System:

A

Increase weight w/ ea. set or decrease weight w/ ea. set or increase/decrease reps.

16
Q

The Superset System:

A

2 exercises performed in rapid succession of one another.

17
Q

Drop-Sets:

A

Performing set until failure, then removing small percentage of load. (5-20%).

18
Q

The Circuit Training System:

A

Series of exercises you perform one after another, with minimal rest.

19
Q

***The Peripheral Heart Action System:

A

Variation of circuit training that alternates upper body and lower body exercises throughout circuit.

20
Q

**Which of the following is a great routine for someone who doesn’t have a lot of time and is 52+ or just older?

A

Peripheral Heart Action System.

21
Q

Circuit consisting of: 1. Ball two-arm dumbbell chest press. 2. Single-leg cable row. 3. Ball combo I. 4. Single-leg dumbbell curl. 5. Supine ball dumbbell tricep extension. 6. Step up to balance. 7. rest. is what phase of training?

A

Stabilization circuit.

22
Q

The Split Routine System:

A

Typical bodybuilding routine. Breaking up body parts into different days.

23
Q

**Seated dumbbell shoulder press is which type of training?

A

Strength.

24
Q

**After leg press for Peripheral Heart Action STRENGTH training circuit, which of the following exercises would be best?

A

Seated dumbbell shoulder press (strength).

25
Q

Verticle loading:

A

Alternating body parts trained from set to set, starting w/ upper extremities & moving to lower extremities.

26
Q

**Horizontal loading:

A

Performing (completing) all sets of an exercise or body part before moving on to the next exercise or body part.

27
Q

**A ball dumbbell chest press is a _________ exercise.

A

Stabilization.