NASM Section 5

What is the general recommended rest between SAQ reps for intermediate clients?

0-60 seconds

You are training a youth client. What is the best choice for number of SAQ drills per workout for this athlete?

4-8 drills per workout

As a general rule, what recovery times should be sufficient for full recovery between drills for plyometric training?

60 to 120 seconds, but this is dictated by the client's fitness level.

How much time is it recommended to leave between intense plyometric training sessions? What about for novice individuals?

A general recommendation is to allow at least 1 day between intense plyometric training sessions. At least 48 to 72 hours between sessions are the recommended guidelines when implementing plyometrics for novice individuals

What does a stage 2 cardio workout consist of?

A stage 2 workout consists of a mix of recovery intervals just below VT1 (moderate intensity) and work intervals performed at an intensity just above VT1 (challenging to hard intensity)

What does a stage 3 cardio workout include?

A stage 3 workout includes the client moving in and out of training zones 1, 2, and 3

What is active stretching?

Active stretching is the process of using agonists and synergists to dynamically move the joint into a ROM, holding for 1 to 2 seconds and repeating for 5 to 10 repetitions

How many hours of moderate intensity or vigorous intensity aerobic exercise should adults accumulate each week?

Adults should accumulate 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week or 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week, or an equivalent mix of moderate- and vigorous-intensity aerobic activity

During what phase of the stretch-shortening cycle is stored elastic energy converted to explosive force production?

Amortization

What best describes triple flexion when referring to frontside mechanics?

Ankle plantar flexion, knee extension, and hip extension of the rear leg

How often should moderate-intensity exercise(e.g. brisk walking) be performed?

At least five times per week

What are some benefits of SAQ training?

Benefits of SAQ training include improved top speed, change in direction, and rate of acceleration and deceleration

What are some benefits of balance training?

Benefits of balance training include reducing risk of falls and ankle sprains while improving proprioception and agility-based activities

What are some benefits of cardiorespiratory training?

Benefits of cardiorespiratory training include decreased heart rate and blood pressure while increasing stroke volume and cardiac output

What are some benefits of core training?

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.

What are some benefits of flexibility training?

Benefits of flexibility training include increased joint ROM, possible decrease in muscle soreness, and a potential reduction in injury risk

What are some benefits of plyometric training?

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

What are some benefits of resistance training?

Benefits of resistance training include increased endurance, strength, and power; muscular hypertrophy; and weight management

What principle should cardiorespiratory exercise use?

Cardiorespiratory exercise must be individually determined and should use the FITTE-VP principle.

What is complex training?

Combining exercise modes (plyo and resistance) or Making resistance movements plyometric (jump squats with barbell)

What are common types of flexibility exercise?

Common types of flexibility exercise include self-myofascial techniques and static, active, and dynamic stretching

Which of these is considered the most advanced plyometric exercise?

Depth jumps

What is dynamic stretching?

Dynamic stretching uses the force production of a muscle and the body's momentum to take a joint through the full available ROM

What is flexibility?

Flexibility is defined as the normal extensibility of all soft tissues that allows the complete ROM of a joint.

What does FITTE-VP stand for?

Frequency, intensity, type, time, enjoyment, volume, and progression

What are global core muscles and what do they do?

Global core muscles are more superficial on the trunk. Global muscles act to move the trunk, transfer loads between the upper and lower extremities, and provide stability of the spine by stabilizing multiple segments together as functional units

Which hip muscle helps maintain a level pelvis in the frontal plane?

Gluteus medius

Initially, what type of core exercises should be started with?

Initially, start with core exercises that involve little motion of the spine and target the local core musculature. Example exercises include (but are not limited to) marching, floor/ball bridge, floor/ball cobra, plank, side plank, dead bug, and Palloff press.

What does a stage 4 cardio workout include?

Interval training integrating all four training zones

What are local core muscles and what do they do?

Local core muscles generally attach on or near the vertebrae. Local muscles provide dynamic control of the spinal segments, limiting excessive compression, shear, and rotational forces between spinal segments.

What is mechanical specificity?

Mechanical specificity refers to the weight and movements placed on the body.

What is metabolic specificity?

Metabolic specificity refers to the energy demand placed on the body

What is neuromuscular efficiency?

Neuromuscular efficiency is the ability of the nervous system to recruit the correct muscles, produce force, reduce force, and dynamically stabilize the body's structure in all three planes of motion. To allow for optimal neuromuscular efficiency, individuals must have proper flexibility in all three planes of motion

What is neuromuscular specificity?

Neuromuscular specificity refers to the speed of contraction and exercise selection

What is a drop set?

Performing a set to failure, then removing a small percentage of the lead and continuing with the set

What is horizontal loading?

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

What is vertical loading?

Performing one set of each of the exercises on the OPT template one after the other, in a vertical manner down the template before going back and repeating the same things for the second set

What is a single set training system?

Performing one single set of reps per exercise in the training program

What is phase 1 stabilization endurance training?

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

What is phase 3 muscular development training designed for?

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). designed to enhance muscle hypertrophy using a high volume of strength-focused exercises

What does phase 4 maximal strength do?

Phase 4 Maximal Strength Training works toward the goal of maximal prime mover strength by lifting heavy loads, requires the inclusion of heavy resistance training exercises to increase muscular strength

What can lead to the exhaustion stage and what are some characteristics of this stage?

Prolonged or intolerable amounts of stress lead to the exhaustion stage, which is characterized by stress fractures, muscle strains and ligament sprains, joint pain, and emotional fatigue

Active and dynamic stretching utilize which physiological action?

Reciprocal inhibition

What do 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

What should resistance training initially focus on and what are the three progression steps?

Resistance exercises should initially focus on optimizing ideal movement patterns. Once a client displays adequate movement competency, resistance exercises should progress in a systematic fashion using three steps: (1) stabilization-focused exercises, (2) strength-focused exercises, and (3) power-focused exercises

What are some of the benefits of SAQ programs for youth?

SAQ programs for youth have been found to decrease the likelihood of athletic injury, increase the likelihood of exercise participation later in life, and improve physical fitness

What are some of the benefits of SAQ training for older adults?

SAQ training for older adults may help prevent age-related decreases in bone density, coordinative ability, and muscular power

What is SAQ training useful for?

SAQ training is a useful and effective method of fitness training stimulating muscular, neurological, connective tissue, and even cardiovascular fitness adaptations.

What will SAQ training enhance?

SAQ training will allow clients to enhance their ability to accelerate, decelerate, and dynamically stabilize their entire body during high-velocity movements in all planes of motion

What is a superset?

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

Receptors involved with this sense are specifically responsible for determining foot position while standing on an unstable surface.

Somatosensation

What is stage 1 cardio training designed for?

Stage 1 is designed to help improve cardiorespiratory fitness levels in apparently healthy sedentary clients using a target intensity below ventilatory threshold 1 (VT1) and involves steady-state aerobic exercise

What does a stage 5 cardio workout focus on?

Stage 5 focuses on drills that help improve conditioning using linear, multidirectional, and sport-specific activities performed as conditioning and often combines high intensity interval training with small-sided games and agility drills.

What is static stretching?

Static stretching is the process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds

What is static balance?

Stationary body position

What is synergistic dominance?

Synergistic dominance is a neuromuscular phenomenon that occurs when synergists take over function for a weak or inhibited prime mover (agonist). This leads to altered reciprocal inhibition of the antagonist muscle

What does the alarm reaction stage of the GAS model include?

The alarm reaction stage, the initial reaction to a stressor, can include fatigue, joint stiffness, or delayed onset muscle soreness

What is the goal of phase 2 strength endurance training?

The goal of Phase 2 Strength Endurance Training is to enhance stabilization endurance while increasing prime mover strength, hybrid form of training that involves the use of superset training in which a strength-focused exercise is immediately followed by a stabilization-focused exercise with similar biomechanical motions

What is the goal of phase 5 power training?

The goal of phase 5 Power Training is to increase maximal strength and rate of force production, uses superset techniques to increase rate of force production. These superset techniques include performing a heavy resistance training exercise immediately followed by an explosive power-based exercise with similar biomechanical motions.

Is SAQ training a valid choice for nonathletic populations?

The high-intensity, short bouts of SAQ drills make them a valid choice for interval training protocols with appropriate nonathletic populations, including weight-loss clients

What should the second level core exercise progression incorporate?

The next-level core exercise progression incorporates more motion at the spine that also targets global core muscles. Example exercises include (but are not limited to) floor/ball crunch, back extension, reverse crunch, knee-up, and cable rotation, lift, and chop

What does the principle of specificity(SAID) describe?

The principle of specificity, often referred to as the SAID principle, describes the body's responses and adaptations to exercise

What does the resistance development stage of the GAS model involve?

The resistance development stage involves numerous physiological changes that ultimately lead to training adaptations that promote increases in performance.

What controls the vestibular senses and what do they do?

They're controlled by sensory receptors in the inner ear and provide the brain information about spatial orientation and the movement of the head in space

What does the integrated performance paradigm state?

To move with precision, forces must be loaded (eccentrically), stabilized (isometrically), and then unloaded or accelerated (concentrically)

What three key senses does the balance mechanism involve?

Vision, the vestibular senses, somatosensation.

What does volume of exercise represent?

Volume of exercise represents the total amount of work performed in each timeframe, typically 1 week.

What is a pyramid training system?

a collection of sets, of the same exercise, that start with lightweight and higher reps, building up to a heavier weight and fewer reps. A full pyramid training set is an extension of this, reducing the weight after you have reached the peak until you complete the pyramid.

According to the GAS model, what are the 3 stages of response to stress?

alarm reaction, resistance development, and exhaustion.

What is plyometric training?

also known as jump or reactive training, its a form of exercise that uses explosive movements, such as bounding, jumping, or powerful upper body movements, to develop muscular power

How often should vigorous-intensity exercise(e.g. jogging or running) be performed?

at least three times per week, or a combination of moderate-intensity and vigorous-intensity is also acceptable

What is dynamic balance

balance with an ever-changing base of support

What is a split routine exercise program?

breaking up a resistance training program by movement patterns or muscle groups to be trained on separate days of the week.

What is a rest pause set?

breaks down one set into numerous mini-sets, with 10- to 15-second rests in between.

What is a multiple set training system?

characterized by performing more than one set of an exercise per body part or movement pattern during a workout

What is a giant set?

doing 4 or more exercises back to back with no break. During these sets you can either pair exercises that are non competing , in other words opposing muscle groups, or you can target the same muscle

What should be emphasized initially when designing a core training program?

emphasize increasing proprioceptive demand initially instead of increasing the external resistance. Additionally, emphasize quality of movement across the LPHC

What should the last core exercise progression involve?

explosive movement through the trunk and extremities. Example exercises include (but are not limited to) medicine ball chest pass, ball medicine ball pullover throw, front medicine ball oblique throw, side medicine ball oblique throw, medicine ball soccer throw, medicine ball woodchop throw, and medicine ball overhead throw

What does integrated training combine?

flexibility, cardiorespiratory, core, balance, plyometric, SAQ, and resistance training into one system.

What is core training critical for?

improving posture, enhancing performance, increasing injury resistance, and accelerating injury rehabilitation

Improving this using balance training would most likely decrease the risk of injury.

injury resistance

What is an individuals cardiorespiratory fitness level a strong predictor of?

morbidity and mortality

Once clients become accustomed to stage 2 intervals and have shown positive signs of adapting to the physical demands, what can they begin doing?

performing moderately intense steady-state cardio exercise just above VT1, if desired

What are some common postural deviations that clients may exhibit during cardio exercise?

round shoulders and forward head, an anterior pelvic tilt, or adducted and internally rotated knees and pronated feet, and posture should be watched carefully during cardio exercise

What are the main adaptations that occur from resistance training?

stabilization, muscular endurance, hypertrophy, strength, and power

What are the three levels of training of the OPT model?

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

What is somatosensation?

the ability to feel changes in pressure on the skin, muscle length, and joint angle

What does quickness refer to in SAQ?

the ability to react to a stimulus and appropriately change the motion of the body in response to that stimulus

What does agility refer to in SAQ?

the ability to start (or accelerate), stop (or decelerate and stabilize), and change direction while maintaining postural control.

What is semi-dynamic balance?

the base supporting the body is in movement

What are the 3 distinct phases of the stretch-shortening cycle?

the eccentric or loading phase, the amortization phase or transition phase, and the concentric or unloading phase

What should the last progression of plyometric training include?

the last progression includes exercises that are performed as fast and as explosively as possible

How should new plyometric exercises be introduced-especially to new or beginner clients?

the movements should initially involve small jumps, and clients should hold the landing position for 3-5 seconds and make any adjustments necessary to correct faulty postures before performing the next jump

what should the second progression of plyometric training involve?

the next progression is to involve jumps with more amplitude and dynamic motion performed with a repetitive tempo.

Poor flexibility can lead to the development of relative flexibility, which is what?

the process in which the HMS seeks the path of least resistance during functional movements

What is circuit training?

the use of a series of exercise stations through which an individual progresses in a specified order

Why is balance training a critical component of an exercise program?

to optimize performance, improve injury resistance, and enhance injury rehabilitation

What is vision typically used for regarding balance?

to provide information to the central nervous system about the body's location in space

What is a warm up set?

use the same movement as the one you are warming up for but with a much lighter weight

What is peripheral heart action?

variation of circuit training; alternates upper and lower body exercises to improve circulation