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NASM Exercise Technq

NASM CPT4 - Exercise Technique

Reciprocal Inhibition Action mechanism that occurs in active isolated stretching
Proprioception The cummulative sensory input to the central nervous system from all mechanorecptors that sense body positon and limb movements
What are the acute variables for static stretching 1-2 sets, hold each stretch for 30 seconds
What is the mechanism of action that occurs in active-isolated stretching? Reciprocal Inhibition
When is the appropriate time to utilize dynamic stretching? After self-myofacial release when training in Phase 5
long should the cardiorespiratory portion of the warm-up last? 5-10 minutes
What does FITTE stand for? Frequency, Intensity, Time, Type, Enjoyment
Example of a Zone 1 cardiorespiratory activity and intensity level Walking or jogging at 65-75% max HR
Example of Zone 2 cardiorespiratory activity and intensity level Group exercise class or spinning at 76-85% max HR
Example of Zone 3 cardiorespiratory activity and intensity Sprinting at 86-95% max HR
Type of training that has beenn found to be just as beneficial as traditional forms of cardio training Circuit training
What structures make up the "core" ? Lumbo-pelvic hip complex, pelvic girdle, abdomen, hip joint
Name the five muscles of the local stabilization system of the core Transverse abdominis, internal oblique, lumbar multifidus, pelvic floor muscles, diaphragm
Name the four muscles of the movement system of the core Latississmus doris, hip flexors, hamstring complex, quadriceps
The normal extensibility of all soft tissues that allows full range of motion of a joint Flexibility
The tendency of the body to seek the path of least resistance during functional movement patterns Relative flexibility
What are the benefits of a warm up? Increased heart and respiratory rate, increased tissue temperature, increased psychological preparation for exercise
The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist Altered reciprocal inhibitition
The principle that states the body will adapt to the specific demands that are placed on it SAID principle of specificity
What does the acronym SAID in the SAID principle stand for? Specific Adaptation to Imposed Demands
What kinetic chain deviations must a certified personal trainer watch for in the cardio portion of the workout for clients who possess rounded shoulders? Watch for use of handles on treadmills and steppers and watch for rounding of shoulders on bikes, treadmills and ellipitcals
Feedback used after the completion of a movement to help inform clients about the outcome of their performance Knowledge of results
Feedback that provides information about the quality of the movement during exercise Knowledge of performance
The type of specificity that refers to the weight and movements placed on the body Mechanical specificity
The state where there is an elevation of the body's metabolism after exercise Excess post-exercise oxygen consumption (EPOC)
The three stages in the General Adaptation Syndrome Alarm reaction, Resistance Development, Exhaustion
Four performance adaptive benefits from resistance training Increased strength, increased power, increased endurance, increased neuromuscular control
SAQ training can be used with what three non-athletic population groups Youth, weight loss clients, seniors
What is the "drawing in maneuver"? Drawing in of the navel towards the spine, to recruit the local core stabilizer muscles
Benefits of a cool down Reduce HR and breathing rates, gradually cool body temp, return muscles to optimal length-tension relationships, prevent venous pooling in lower extremities, restore physiological systems close to baseline
Give examples of total body stabilization exercises Single leg squat touchdown, curl to OH Press; Single leg romanian deadlift, curl to OH press; Single leg squat to row; Ball squat, curl to press; Multiplanar Step up to balance, curl to OH Press
Give examples of chest exercises used in the Strength level of OPT model Incline dumbbell chest press; Incline barbell bench press; Flat dumbbell chest press; Barbell bench press
Give examples of chest exercises used in the Power level of the OPT model Two arm medicine ball chest pass; Rotation chest pass; Speed tubing chest press; Plyometric push up
Give examples of back exercises used in the Stabilization mode of the OPT model Single leg pull down; Ball cobra; Standing cable row; Ball dumbbell row
Give examples of back exercises used in the Strength level of the OPT model Seated cable row; Seated lat pulldown; Straight arm pulldown; Pull up; Supported dumbbell row
Give examples of shoulder exercises used in the Stabilization level of the OPT model Single leg OH press; Single leg dumbbell scaption; Seated Stability ball military press
The main goal of balance training is to continually increase the client's awareness of their limit of stabiility by creating what? Controlled instability
Surface types for proprioceptive progressions during balance include what? Floor, sport beam, half foam roll, foam pad, balance disk, wobble board, bosu ball
Exercises that use quick, powerful movements involving an eccentric action immediately followed by an explosive concentric contraction Plyometric training
Efficicient movement requires eccentric force reduction, isometric stabilization and concentric force production Integrated performance paradigm
The ability of the neuromuscular system to produce internal tension to overcome an external load Strength
What are six ways to progress plyometric exercises? Easy to hard; simple to complex; known to unknown; stable to unstable; body weight to loaded; activity specific
Describe the five kinetic chain checkpoints Feet-shoulder width apart, pointing straight ahead; Knees-in line with 2nd and third toes; Hips-level with lumbar spine and in neutral position; Shoulders-depressed and slightly retracted; Head-cervical spine in a neutral position
What is dynamic balance? The ability to move and change directions under various conditions without falling
What are the three phases of a plyometric exercise? Eccentric phase, amortization phase, concentric phase
What is the proper progression for balance training when utilizing the proprioceptive continunuum? Floor, balance beam, half foam roll, foam pad, balance disk
The ability of muscles to exert maximal force output in a minimal amount of time Rate of force production
The position of the lumbo pelvic hip complex during running movements A slight forward lean with neutral spine
What happens during the ecentric phase of a plyometric exercise? Increase in muscle spindle activity by pre stretching the muscle before activation
Research has demonstrated increased electromyogram activity and pelvic stabilization when this maneuver is performed Drawing in maneuver
What is DOMS Delayed onset muscle soreness - pain or discomfort often felt 24-72 hours after intense exercise or unaccustomed physical activity
What is the proper way to progress an exercise in the stabilization level of training? Increase propreoceptive demand
Give reasons to incorporate flexibility training Correct muscle imbalances Increase joint range of motion Decrease excess muscle tension Relieve joint stress Maintain normal functional length of muscles Improve neuromuscular efficiency Improve function
Consistently repeating the same pattern of motion, which may place abnormal stresses on the body Pattern overload
What are the three phases of the integrated flexibilty contiuum? Corrective flexibility; Active flexiblity; Functional flexibility
The type of flexiblity desgined to improve extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition Active flexibility
During which phase of the general adpation syndrome do stress fractures, muscle strains, joint pain and emotional fatique occur? Exhaustion phase
The stretching technique that focuses on the neural system and fascial system of the body by applying gentle force to an adhesion Self myofascial release
Created by: txdc48