nasm Ch 13

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why is maintaining ideal posture a good idea for clients?

Maintaining ideal posture places the client's body in the most optimal state to perform movement patterns safely and effectively.

5 phases of OPT model

The stabilization level has one phase of training: • Phase 1 Stabilization Endurance Training The strength level has three phases of training: • Phase 2 Strength Endurance Training • Phase 3 Muscular Development Training • Phase 4 Maximum Strength Training The power level has one phase of training: • Phase 5 Power Training

Benefits of cardiorespiratory training include

decreased heart rate and blood pressure while increasing stroke volume and cardiac output.

The goal of Phase 2 Strength Endurance Training is to

enhance stabilization endurance while increasing prime mover strength.

Benefits of core training include

enhanced posture; better bodily function for daily living; increased balance, stabilization and coordination of the kinetic chain; minimized low-back pain; and improved skill-related movements

integrated training combines...

flexibililty, cardioresiratrory, core, balance, pyometric, SAQ, and resistance training

An ever-changing integrated training approach provides a systematic and progressive approach to fitness training; its components include

flexibility, cardiorespiratory, core, balance, plyometric (reactive), SAQ, and resistance training.

Phase 3 Muscular Development Training is designed

for individuals who have the goal of maximal muscle growth or altered body composition (i.e., fat loss).

Benefits of plyometric (reactive) training include

improved bone mineral density and soft tissue strength, expression of power and explosiveness, while also increasing metabolic expenditures required for weight management

Benefits of SAQ training include

improved top speed, change in direction, and rate of acceleration and deceleration.

The goal of phase 5 Power Training is to

increase maximal strength and rate of force production.

Benefits of resistance training include

increased endurance, strength, and power; muscular hypertrophy; and weight management.

Benefits of flexibility training include

increased joint ROM, possible decrease in muscle soreness, and a potential reduction in injury risk

Phase 1 Stabilization Endurance Training

is designed to teach optimal movement patterns (e.g., pushing, pulling, pressing, squatting, hip hinging), core and joint stability, and helps clients become familiar with various modes of exercise.

Optimal ROM allows

joints to move freely.

Benefits of balance training include

reducing risk of falls and ankle sprains while improving proprioception and agility-based activities

The acute variables for training include

repetitions, sets, training intensity, repetition tempo, rest interval, training volume, training frequency, training duration, exercise selection, and exercise order

Fundamental movement patterns include

squatting, hip hinge, pulling, pushing, and pressing.

The OPT model is divided into three different levels of training

stabilization, strength, and power, which are subdivided into five phases

an example of phase 5 supersets for legs

strength focused- barbell squat; power focused- squat jump

an example of phase 2 superset for legs

strength focused- barbell squat; stabilization focused- single leg squat

an example of phase 2 superset for chest

strength focused- bench press; stabilization focused- push up

an example of phase 5 supersets for chest

strength focused- bench press;power focused- medicine ball chest press

an example of phase 5 supersets for shoulder

strength focused- dumbbell should press; power focused- front medicine ball olbique throw

an example of phase 5 supersets for back

strength focused- lat pulldown; power focused- medicine ball soccer throw

an example of phase 2 superset for back

strength focused- seated cable row; stabilization focused- standing cable row

an example of phase 2 superset for shoulders

strength focused- should press machine; stabilization focused- single leg dumbbell overhead press

When an exercise program is progressive and systematic, using a progressive overload approach, what happpens with the body?

the body becomes stronger by adapting to the new demands placed on

Phase 4 Maximal Strength Training

works toward the goal of maximal prime mover strength by lifting heavy loads


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