NASM CPT - Unit 1 Flashcards
What is proprioception?
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement.
What is a proprioceptively enriched environment?
An unstable (yet controllable) physical situation in which exercises are performed that cause the body to use its internal balance and stabilization mechanisms. (e.g. stability ball push-up)
What is the Principle of Adaptation?
Adaptation is a function of:
General adaptation syndrome
+
Principle of Specificity
What is the General Adaptation Syndrome (GAS)? (General definition)
Ability to adapt to stress.
The Human Movement System (HMS) maintains a physiological state of balance (homeostasis). It must adapt to stresses that are placed upon it.
What are the stages of response of the General Adaptation Syndrome?
- Alarm reaction
- Resistance development
- Exhaustion
What is the alarm reaction?
Stage I of General Adaptation Syndrome
Initial reaction to stressor such as increased oxygen and blood supply to the necessary areas of the body (ex: DOMS - delayed-onset muscle soreness)
What is resistance development?
Stage II of General Adaptation Syndrome
Increased functional capacity to adapt to stressor such as increased motor unit recruitment
What is exhaustion?
Stage III of General Adaptation Syndrome
A prolonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury.
What is SAID?
Specific Adaptation to Imposed Demands (Principle of Specificity)
What is Mechanical Specificity?
Weight and movement placed on the body
What is Neuromuscular Specificity?
Speed of contraction and exercise selection
What is Metabolic Specificity?
Energy demand placed on the body
What are Resistance Training Programs designed to do?
To produce changes that result in adaptations
What are the progressive adaptations from resistance training?
- Stabilization
- Muscular endurance
- Hypertrophy
- Strength
- Power
What is Stabilization?
- Ability to provide optimal joint support to maintain correct posture during all movements.
- Right muscles to fire with the right amount of force in the proper plane of motion and at the right time
- Controlled yet unstable environments
Increases ability of kinetic chain to stabilize (lumbo-pelvic-hip complex, joints)
Best achieved using
- high repetitions
- low to moderate volume
- low to moderate intensity
- postural position that challenges stability
What is Muscular Endurance?
- Ability to produce and maintain force production
- Increases core and joint stabilization
- Foundation for hypertrophy, strength, and power
Use resistance training protocols with high repetitions with low to moderate resistance
What is Muscular Hypertrophy?
Enlargement of skeletal muscle fibers
Use resistance training protocols with low to intermediate repetition ranges with progressive (moderate to heavy) overload
What is Strength?
Ability of the neuromuscular system to produce enough internal tension to overcome an external force
- Increase ability to move most amount of weight in one repetition
- Heavier weights and very low repetitions
What is Power?
Ability of the neuromuscular system to produce greatest possible force in the shortest possible time.
- Explosive movements and less resistance
Force * Velocity = Power
Increase the weight (force)
Increase the speed (velocity)
Using both training methods in a super-set fashion can create the necessary adaptations to enhance power (e.g. bar bell squat and squat jump)
Describe the Single-Set System.
- One set per exercise
- Beneficial for a beginning client level
- Allows for proper adaptive responses
Describe the Multi-Set System
- Performing more than one set for each exercise
- Select resistance (load), sets, and repetitions according to goals.
- Appropriate for novice and advanced clients
- Superior to single-set training for advanced clients
- Increased volume (sets, repetitions, intensity) is necessary for improvement, but must be administered appropriately to avoid overtraining
Describe the Pyramid System
Involves a progressive or regressive step approach. Increases or decreases weight with each set. (Heavy to light, fewer to more repetitions; and vice versa.)
Describe the Superset System
Two or more exercises performed in rapid succession.
Variation I
- Two exercises for same muscle group (e.g. bench press, pushups)
- Improves muscular endurance and hypertrophy, because the work volume is relatively high
Variation II
- Two exercises involving antagonist muscle groups (e.g. chest press, lat pull)
- Allows significant load to be placed on each target muscle
- Works because agonist and antagonists alternate working and recovering
Describe the Circuit-Training System
Series of exercises performed one after another with minimal rest in between. Great for
- individuals with limited time
- altering body composition
