Unit 1

Question 0

Obesity

Answer 0

The condition of being considerably overweight. BMI of 30 or more; or at least 30lbs over the recommended weight according to height.

Question 1

Muscle Imbalance

Answer 1

Alteration of muscle length surrounding a joint.

Question 2

Overweight

Answer 2

BMI of 25 to 29.9; or between 25-30 lbs over recommended weight according to height.

Question 3

Blood Lipids

Answer 3

Known as cholesterol & triglycerides. Carried in the bloodstream by HDL (good) & LDL (bad) protein molecules.

Question 4

Diabetes Mellitus

Answer 4

Chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage, and enhances usage of fats & proteins.

Question 5

Deconditioned

Answer 5

State of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core & joint stability.

Question 6

Proprioception

Answer 6

The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position & limb movement.

Question 7

Proprioceptively Enriched Enviroment

Answer 7

An unstable (yet controllable) physical situation in which exercises are performed that causes the body to use its internal balance & stabilization mechanisms.

Question 8

Phases of Training

Answer 8

Smaller divisions of training progressions that fall within the three building blocks of training (stabilization, strength, & power).

Question 9

Muscular Endurance

Answer 9

A muscle’s ability to contract for an extended period.

Question 10

Neuromuscular Efficiency

Answer 10

The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion (coordination).

Question 11

OPT Model

Answer 11

Process of programming that systematically progresses any client to any goal.

Stage 1 - Stabilization Endurance
Stage 2 - Strength Endurance
Stage 3 - Hypertrophy
Stage 4 - Maximal Strength
Stage 5 - Power

Question 12

Prime Mover

Answer 12

The muscle that acts as the initial & main source of motive power.

Question 13

Superset

Answer 13

Set of two exercises back-to-back, without any rest time between them.

Question 14

Rate of Force

Answer 14

Ability of muscles to exert maximal force output in a minimal amount of time.

Question 15

General Adaptation Syndrome

Answer 15

How the body responds & adapts to stress (alarm reaction, resistance development, & exhaustion).

Question 16

Alarm Reaction

Answer 16

Initial reaction to a stressor.

Question 17

Delayed-Onset Muscle Soreness

Answer 17

Pain or discomfort often felt 24-72 hours after intense exercise or unaccustomed physical activity.

Question 18

Resistance Development

Answer 18

The body increases its functional capacity to adapt to the stressor.

Question 19

Exhaustion

Answer 19

Prolonged stress or stress that is intolerable & will produce exhaustion or distress to the system (stress fractures, muscle strains, joint pain, or emotional fatigue).

Question 20

Periodization

Answer 20

Division of a training program into smaller, progressive stages.

Question 21

Principle of Specificity or Specific Adaptation to Imposed Demands (SAID)

Answer 21

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

1. SAID
2. Mechanical Specificity
3. Neuromuscular Specificity
4. Metabolic Specificity

Question 22

Mechanical Specificity

Answer 22

Weight & movements placed on the body.

Question 23

Neuromuscular Specificity

Answer 23

Speed of contraction & exercise selection.

Question 24

Metabolic Specificity

Answer 24

Energy demand placed on the body.

Question 25

Muscular Endurance

Answer 25

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

Question 26

Muscular Hypertrophy

Answer 26

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

Question 27

Strength

Answer 27

The ability of the neuromuscular system to produce internal tension to overcome an external load.

Question 28

Power

Answer 28

Ability of the neuromuscular system to produce the greatest force in the shortest time.

Question 29

5 main adaptations of resistance training? (The progressive adaptations from resistance training) - explain each.

Answer 29

1. Stabilization 2. Muscular Endurance 3. Muscular Hypertrophy 4. Strength 5. Power

Question 30

What are the kinds of resistance training systems? And explain each methods.

Answer 30

1. The Single-Set System 2. The Multiple-Set System 3. The Pyramid System 4. The Superset System 5. Drop-Sets 6. The Circuit-Training System 7. The Peripheral Heart Action System 8. The Split-Routine System 9. Vertical Loading & Horizontal Loading

Question 31

Vertical Loading

Answer 31

Alternating body parts trained from set to set, starting from the upper extremity & moving to the lower extremity.

Question 32

Horizontal Loading

Answer 32

Performing all sets of exercise or body part before moving onto the next exercise or body part.

Question 33

NASM Integrated Training Model

Answer 33

1. Build a foundation (stability & good technique) 2. Introduce heavier weights. 3. Introduce speeds found in real life. 4. Progress safely & learn the adaptations to move onto more intense exercises.

Question 34

What is cholesterol levels are considered healthy, borderline high, and high risk?

Answer 34

Healthy < 200 mg/dL Borderline High 200 to 239 mg/dL High Risk > 240 mg/dL