Save
Busy. Please wait.
Log in with Clever
or

show password
Forgot Password?

Don't have an account?  Sign up 
Sign up using Clever
or

Username is available taken
show password


Make sure to remember your password. If you forget it there is no way for StudyStack to send you a reset link. You would need to create a new account.
Your email address is only used to allow you to reset your password. See our Privacy Policy and Terms of Service.


Already a StudyStack user? Log In

Reset Password
Enter the associated with your account, and we'll email you a link to reset your password.
focusNode
Didn't know it?
click below
 
Knew it?
click below
Don't Know
Remaining cards (0)
Know
0:00
Embed Code - If you would like this activity on your web page, copy the script below and paste it into your web page.

  Normal Size     Small Size show me how

NASM Domain 4

Exercise Technique and Training Intsruction

QuestionAnswer
What is a general warm up? low-intensity movement that does not necessarily relate to more intense exercise to follow
What is a specific warm up? low intensity movement that mimics the more intense exercise to follow
A warm up increases: heart&respiratory rate cardio systems capacity to perform blood flow to muscle tissue oxygen exchange capacity tissue temperature rate of muscle contraction efficiency of opposing muscle contraction and relaxation metabolic rate psychological prep
What is a cool down? smooth transition from exercise back to a steady state of rest
What does a cool down consist of? 5-10 minutes light cardio, SMR, and static stretching
What is triple extension/flexion? When the hip, knee, and ankle are extended and flexed at the same time
When does triple flexion/extension typically happen? with gait mechanics and cable rotation exercises
What is feedback? sensory information and sensorimotor integration that helps with motor learning
What is external feedback? information provided by an outside source such as the personal trainer, fitness apps and trackers, mirror; things that are told or shown to a client
What are the two types of external feedback? knowledge of results and knowledge of performance
Knowledge of results external feedback on total performance after completing a movement
Knowledge of performance external feedback on specific performance while a movement is occurring
What is internal feedback? sensory information used to monitor movement and the environment
To best explain an exercise to a client Tell them Show them Have them do it and think about how it feels
Essential safety questions: WHAT exercises are appropriate for my client? exercises are contraindicated for my client? intensities are appropriate for my client?
Essential safety questions: HOW many exercises are appropriate for my client? many sets and reps should I have my client perform? many days per week should my client train?
Key concepts for spotting: determine reps beforehand never take weight away unless there is immediate danger just enough assistance to help push past the sticking point spot at wrists
Abnormal breathing patterns: shallow breathing can result in use of secondary respiratory muscles overactive respiratory muscles may result in headaches, lightheadedness, dizziness excessive breathing can lead to altered carbon dioxide and oxygen levels
What can help clients to maintain normal respiration? teaching them to breathe through the stomach
What is the Straight Percentage Method (Peak Maximal Heart Rate)? HRmax multiplied by the appropriate HR Zone percentage
What is the Karvonen Method? HR Reserve Method (HRR) -- establishes training intensity based on the difference between client's predicted maximal HR and their resting HR
What is the formula for the HRR Method? THR = [(HRmax - HRrest) x desired intensity] + HRrest
Popular Fitness sets

 

 



Voices

Use these flashcards to help memorize information. Look at the large card and try to recall what is on the other side. Then click the card to flip it. If you knew the answer, click the green Know box. Otherwise, click the red Don't know box.

When you've placed seven or more cards in the Don't know box, click "retry" to try those cards again.

If you've accidentally put the card in the wrong box, just click on the card to take it out of the box.

You can also use your keyboard to move the cards as follows:

If you are logged in to your account, this website will remember which cards you know and don't know so that they are in the same box the next time you log in.

When you need a break, try one of the other activities listed below the flashcards like Matching, Snowman, or Hungry Bug. Although it may feel like you're playing a game, your brain is still making more connections with the information to help you out.

To see how well you know the information, try the Quiz or Test activity.

Pass complete!
"Know" box contains:
Time elapsed:
Retries:
restart all cards