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NASM Domain 3
Program Design
| Term | Definition |
|---|---|
| Corrective Flexibility | increases joint range of motion, improves muscle imbalances, and corrects altered joint motion (autogenic inhibition) |
| Active Flexibility | improves extensibility of soft tissue and increases neuromuscular efficiency (reciprocal inhibition) |
| Functional Flexibility | maintains integrated, multiplanar soft tissue extensibility and optimal neuromuscular control (full range of motion) |
| Self-Myofascial Release | gentle pressure breaks up knots in muscle and helps release unwanted tension (autogenic) |
| Static Stretching | passively taking a muscle to the point of tension and holding for at least 30 seconds (autogenic) |
| Active-Isolated Stretching | uses agonists and synergists to dynamically move joints into a range of motion (reciprocal) |
| Dynamic Stretching | uses force production and momentum to move joints through a full range of motion (reciprocal) |
| Which form of flexibility training includes self-myofascial release and static stretching? | corrective flexibility (phase 1) |
| Which form of flexibility training includes SMR and active-isolated training? | active flexibility (phases 2, 3, and 4) |
| Which form of flexibility training includes SMR and dynamic stretching? | functional flexibility (phase 5) |
| Pyramid Set | increasing or decreasing weight with each set |
| Superset | performing two exercises in rapid succession with minimal rest in between |
| Drop-set | performing a set to failure, remove small percentage of load, continue with set |
| Circuit Training | performing a series of exercises, one after the other, with minimal rest between |
| What is the variation of circuit training that alternates lower and upper body exercises to improve circulation? | peripheral heart action |
| What is a split routine? | breaking the body up into parts to be trained on separate days |
| Vertical Loading | performing exercises on the OPT template one after the other, vertically down the template |
| Horizontal Loading | performing all sets for an exercise or body part before moving onto the next |
| Resistance Exercises in the Stabilization Level (phase 1) consist of: | 4/2/1 tempo lower weight, higher reps unstable yet controlled environment |
| Resistance Exercises in the Strength Level (phase 2, 3, and 4) consist of: | 2/0/2 tempo moderate to heavy weight low to moderate reps full range of motion |
| Resistance Exercises in the Power Level (phase 5) consist of: | explosive tempo light weight moderate reps full range of motion |
| Stage Training | progressive cardio training that ensures continual adaptation and minimizes the risk of overtraining and injury |
| Stage 1: | used to improve cardio for healthy sedentary individuals uses HR zone 1 start slowly and work up to 30-60 minutes of exercise |
| Stage 2: | for individuals with low to moderate cardio fitness ready to train at higher intensities uses HR zone 2 intervals, with zone 1 for recovery 1:3 work/rest ratio, progressing to 1:2 and eventually 1:1 work/rest ratio |
| Stage 3: | for advanced excercisers with moderately high cardio fitness levels; increases capacity of energy systems needed at the power level uses HR zones 1, 2, and 3 once per week is adequate, with Stage 2 and Stage 1 days needed to avoid overtraining |
| Core Exercises in the Stabilization Level (phase 1) involve: | little motion through the spine and pelvis improves neuromuscular efficiency and intervertebral stability |
| Core Exercises in the Strength Level (phases 2, 3, and 4) involve: | dynamic eccentric and concentric movements with full range of motion improves dynamic stabilization, concentric and eccentric strength, and neuromuscular efficiency |
| Core Exercises in the Power Level (phase 5) involve: | full range of motion at functionally applicable speeds improves rate of force production |
| What is the Drawing-in Maneuver? | drawing the navel toward the spine to recruit core stabilizers (local stabilization system) |
| What is Bracing? | contracting abdominals, lower back, and glutes together to stabilize the trunk (global movement system) |
| Training in a multisensory environment will | increase demand on the nervous system to activate the right muscles, at the right time, in the right plane of motion |
| What has been shown to improve both static and dynamic balance ability? | balance training performed for at least 10 minutes a day, 3 times a week, for 4 weeks |
| Balance Exercises in the Stabilization Level (phase 1) of training consist of: | little joint motion improves reflexive (automatic) contractions to increase joint stability |
| Balance Exercises in the Strength Level (phase 2, 3, and 4) of training consist of: | dynamic eccentric and concentric movement of the balance leg with full range of motion improves neuromuscular efficiency of the entire HMS |
| Balance Exercises in the Power Level (phase 5): | develops proper deceleration transitions dynamic state to a controlled stationary position reactive joint stabilization |
| What is the sequence for challenging proprioception from most stable to least stable? | Floor Balance Beam Half Foam Roll Foam Pad Balance Disc Wobble Board Bosu Ball |
| Eccentric | Force Reduction |
| Concentric | Force Production |
| Plyometric (reactive) Training | quick, powerful movements involving an explosive concentric contraction preceded by an eccentric action |
| Amortization (transition) phase | the transition between eccentric (loading) and concentric (unloading) muscle actions during plyometric movements |
| Plyometric Exercises in the Stabilization Level include: | little joint motion establishing optimal landing mechanics postural alignment reactive neuromuscular efficiency pausing to stabilize |
| Plyometric Exercises in the Strength Level include: | dynamic eccentric and concentric movement with full range of motion improving dynamic joint stabilization, eccentric strength, rate of force production, and neuromuscular efficiency repetition |
| Plyometric Exercises in the Power Level include: | entire muscle action and contraction -velocity spectrums integrated, functional movements improving rate of force production and optimal force production explosive movement |
| Speed | stride rate x stride length |
| Agility | the ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture |
| Quickness | ability to react and change body position with maximum rate of force production |
| General Adaptation Syndrome | how the body adapts and reacts to stress |
| What are the 3 stages of General Adaptation Syndrome? | alarm reaction, resistance development, and exhaustion |
| Alarm Reaction | the initial reaction to a stressor that activates protective processes in the body |
| Resistance Development | body increases functional capacity to adapt; once adapted, increased stress ks needed to produce a new response |
| Exhaustion | stressor is too much or lasting too long to handle, causing breakdown or injury |
| Principle of Specificity or Specific Adaptation to Imposed Demands Principle (SAID) | the body will specifically adapt to the type of demand placed on it |
| What are the three types of specificity? | mechanical, neuromuscular, and metabolic specificity |
| Mechanical Specificity | the weight and movements placed on the body |
| Neuromuscular Specificity | the speed of contractions and exercise selection |
| Metabolic Specificity | the energy demand placed on the body |
| The principle of progressive overload is | training stimulus must exceed current capabilities to elicit optimal physical, physiological, and performance adaptations |
| Periodization | dividing a training program into distinct periods, training different adaptations in each |
| Undulating Periodization | changing the OPT phase or acute variables daily or weekly to train multiple adaptations while still allowing for proper recovery |
| Intensity | exercise level of effort compared to maximal effort; write ten as percentage of 1RM |
| Volume | the amount of physical training performed within a specific period of time |
| What is the FITTE principle? | Frequency Intensity Time Type Enjoyment |
| Frequency | the number of training sessions in a given time frame |
| Intensity | the level of demand that an activity places on the body |
| Time | the length of time an individual is engaged in an activity |
| Type | the type of physical activity being performed |
| Enjoyment | the amount of pleasure derived from a training session |
| High Volume (low intensity) adaptation provides: | increased muscle cross-sectional area improved blood lipid serum profile increased metabolic rate |
| Low Volume (high intensity) adaptation provides: | increased rate of force production increased motor unit recruitment increased motor unit synchronization |
| Signs of overtraining syndrome: | decreased performance fatigue altered hormonal states poor sleeping patterns reproductive disorders decreased immunity loss of appetite mood disturbances |
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