Chapter 13 NASM

Phase 2 Example Supersets

(Chest) Barbell Bench Press (strength focused) > Stability Ball push-up (stabilization focused) (Back) Seated cable row > Stability ball dumbbell row (Shoulders) Shoulder press Machine > Single-leg dumbell press (Legs) Leg press > Single leg squat

Phase 5 Example Supersets

(Chest) bench press (strength focused) > Medicine ball chest pass (power focused) (Back) Lat pulldown machine > Soccer throw (Shoulders) Overhead dumbbell press > Front Med Ball Oblique Throw (Legs) Barbell Squat > Squat Jump

Benefits of cardiorespiratory training

-Decreased resting heart rate and blood pressure -Increased stroke volume and cardiac output -Improved gas exchange, decreased airway resistance, and improved oxygen uptake -Decreased blood flow resistance and increased blood volume -Improved blood lipid profile/chemistry -Improved blood flow back to the heart via veins

Fitness professionals will be able to create customized exercise programs for their clients that provide several benefits:

-psychological benefits like stress relief improved mood and improved sleep -physiological benefits like improved cardiovascular respiratory and endocrine (hormone) functionality -body composition benefits like fat loss and increased lean muscle mass -performance benefits like increased flexibility endurance strength and power

Progressive and systematic

1. Decreased risk of injury or overtraining 2. Increased client adherence to the exercise program 3. Clients more likely to achieve goals 4. Ability to track client successes and setbacks 5. Consistent exercise programming with progressive overload

Skipping steps

1. Possible increased risk of injury 2. Potential client frustration because of inability to correctly perform exercises 3. Clients goals may be delayed more than expected or may not be achieved 4. Lack of measurement and tracking unable to track clients success 5. Inconsistent exercise programming

Set

A group of consecutive repetitions.

Integrated training

A training concept that applies all forms of exercise, such as flexibility; cardiorespiratory; core; balance; plyometric; speed, agility, quickness; and resistance training, into one system. It's an all inclusive approach to exercise that can lead to improvements in overall health, wellness, and athletic performance

Rate of Force Production

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

Training intensity

An individual's level of effort, compared with his or her maximal effort; usually expressed as a percentage.

In the world of food, a common lunch menu item is the

Chef salad

Fundamental movement patterns

Common and essential movements performed in daily life and are involved in exercise motions within a training session.

Phase 3 Muscular Development Training

Designed for individuals who have the goal of maximal muscle growth (bodybuilders)

Once movement patterns have been addressed exercises can be progressed by introducing a greater challenge to the balance and stabilization systems of the body versus simply increasing the load

EX: a client may begin by performing a push up and then progress by performing the same exercise using a stability ball

Exercise training programs are largely based on the past experiences of those designing them.

EX: training programs designed by those with backgrounds in bodybuilding powerlifting or Olympic weightlifting tend to vary considerably from programs designed by those with experience in endurance training or group exercises like aerobics dance or Pilates

benefits of core training

Enhanced posture and spinal health Better bodily function for activities of daily living and on-the-job movements Increased balance, stabilization, and coordination of the kinetic chain Minimized or resolved low-back pain conditions or symptoms Improved skill-related movements and power (i.e., swinging a racket or golf club)

Resistance training programs were developed and implemented according to isolated body part training. It's true with regards to bodybuilding and those seeking to alter their body composition.

Ex: the individual may choose to train their chest and triceps on Monday, back and biceps on Tuesday, legs on Wednesday and shoulders and arms on Thursday

True or false: plyometric exercises are only appropriate for athletes.

False

Chapters will be specifically dedicated to explaining the components of an integrated training program, which include the following:

Flexibility training Cardiorespiratory training Core training Balance training Plyometric (reactive) training Speed, agility, and quickness training Resistance training

To integrate means to

Form coordinate or blend into a functioning or unified whole

Gathering data from a fitness assessment and then accurately using that data to design exercise programs can be a difficult task. However this process separates generic physical activity from systematic and progressive exercise programs which is important because a lack of assessment can lead to ineffective exercise selection and programming strategies by the CPT

From this baseline starting point and constant improvement from a progressive and systematic program, fitness professionals can schedule reassessment and further their understanding of the direction in which the clients are heading

What is the number one cause of death around the world?

Heart disease

Acute variables

Important components that specify how each exercise is to be performed.;known as exercise training variables

Benefits of SAQ training

Improved performance for top speed, change of direction, and rate of acceleration/deceleration Improved health-related physical fitness Enhanced response time to a stimulus or better reaction time Improved technical skills in sprinting and change of direction mechanics

The focus of stabilization training includes the following goals:

Improving movement patterns and exercise technique Improving muscle imbalances Improving joint ROM and flexibility Improving stabilization of the core musculature and peripheral joints Preventing tissue overload by preparing muscles, tendons, ligaments, and joints for the upcoming imposed demands of training Improving overall cardiorespiratory conditioning

Benefits of plyometric training

Increased bone mineral density and decreased risk of bone/joint injuries Improved soft tissue (ligaments, tendons, cartilage) strength and decreased risk of injury Increased metabolic expenditure for improved weight management and/or weight loss Increased strength and power for athletes and general population Improved muscle contractions and nervous system synchronization Improved performance or game play for athletes of all levels

benefits of resistance training

Increased endurance, strength, and power Increased muscular hypertrophy Improved weight management and enhanced weight-loss efforts Improved resting metabolic rate, resting heart rate, and blood pressure Improved coordination and athleticism Decreased risk of injury due to strength of all soft tissues (ligaments, tendons, cartilage, and muscle fibers)

benefits of flexibility training

Increased joint ROM Possible decrease in muscle soreness Potential for a reduction in injury risk

Progressive overload

Increasing the intensity or volume of exercise programs using a systematic and gradual approach.

Which of the following is an all-inclusive approach to exercise that can lead to improvements in overall health, wellness, and athletic performance?

Integrated training

Phase 1: Stabilization Endurance Training

Is designed to teach optimal movement patterns (pushing pulling pressing squatting hip hinging) and to help clients become familiar with various modes of exercise.

When we form the chef salad the ingredients are as follows:

Lettuce as base, hard boiled eggs, deli ham, deli turkey, tomatoes, cucumbers and cheese. This integrated approach to a salad shows that many ingredients can be included in this dish to the likes of the person who wants to eat it. Ex: a patron who is lactose intolerant can substitute the cheese with extra eggs or croutons or a vegan can substitute more vegetables in replacement of eggs and deli meat.

stretch-shortening cycle

Loading of a muscle eccentrically to prepare for a rapid concentric contraction

self-efficacy

One's belief that they can complete a task goal or performance also known as self confidence

Which phase of the Optimum Performance Training (OPT) model is designed to teach optimal movement patterns and to help clients become familiar with various modes of exercise?

Phase 1

What terms refers to increasing the intensity or volume of an exercise program using a systematic and gradual approach?

Progressive overload

Benefits of balance training

Reduced risk of falls Reduced risk of ankle sprains Improvements in landing mechanics (which may reduce risk of anterior cruciate ligament injury) Improvements in lower-extremity muscular strength Improvements in proprioception and body awareness Improvements in agility-based outcomes in athletes Stronger hip musculature (e.g., gluteal complex) and lower extremities

Unilateral

Relating to one side of the body.

Bilateral

Relating to two sides of the body.

Most exercises involve at least one of these movements patterns; though more movement patterns exist and many of these patterns can be combined into a single exercise:

Squatting Hip hinge Pulling motions Pushing motions Vertical pressing

Which term is used to describe two exercises performed back-to-back in rapid succession with minimal to no rest?

Superset

Proprioception

The body's ability to naturally sense it's general orientation and relative position of its parts

Range of Motion (ROM)

The degree to which specific joints or body segments can move; often measured in degrees.

The first exercise is a traditional strength exercise performed in a stable environment (bench press) whereas the second exercise is a stabilization focused exercise performed in a less stable (yet controllable) environment (stability ball push up)

The principle behind this method is to predominantly work the prime movers in the first exercise to elicit prime mover strength. This is immediately followed with an exercise that challenges stability and postural control. This produces an increase in muscular endurance, joint stability and ideal posture

Posture

The relative disposition of the body parts in relation to the physical position, such as standing, lying down, and sitting.

Training volume

The sum of the repetitions performed in a given set during each training session, multiplied by the resistance used.

Rest interval

The time taken to recuperate between sets

In the early implementation of this phase fitness professionals should focus a great deal of energy on honing and perfecting proper movement patterns and introducing clients to a variety of exercise modalities

This goal is to improve the clients ability to move in a biomechanically correct manner to reduce the risk of injury which may have the added benefit of increasing client adherence to the exercise program. Clients are more than likely to stick with an exercise program if they feel confident in their abilities

CPTs should guide their clients to first build a solid foundation that includes appropriate levels of aerobic and muscular endurance joint mobility and stability and core strength

This is best accomplished by using a systematic and progressive approach to program design

The power level of training should only be entered after successful completion of the stabilization and strength levels unless the client is well conditioned exhibits adequate joint and core stability and is familiar with power forms of exercise.

This level of training emphasizes the development of speed and power and achieved through one phase of training simply named Phase 5 power training

Superset

Two exercises performed back to back in rapid succession with minimal to no rest.

Muscle Imbalance

When muscles on each side of a joint have altered length-tension relationships.

Phase 4: Maximal Strength Training

Works toward the goal of maximal prime mover strength by lifting heavy loads. In other words, in this phase of training the client will opt for exclusively heavy weights when performing resistance training exercises. This phase is common for strength athletes like those competing in powerlifting or strongmen competitions and others who require maximal strength (shot-putters, rugby athletes, American football linemen)

Repetition

one complete movement of an exercise

Hypertrophy

the enlargement of an organ or tissue; in the context of fitness. It's often used to describe the enlargement of skeletal muscles