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NASM 4th Ed: Ch 1

NASM 4th Edition: Chapter 1 Vocabulary

QuestionAnswer
What is Muscle Imbalance Alternation of muscle length surrounding a joint.
What is the criteria for obesity: refers to a person with a BMI of 30 or greater, or who is at least 30 pounds over the recommended weight for their height.
What is the criteria to be considered overweight: Refers to a person with a BMI of 25 to 29.9, or who is between 25 to 30 pounds over the recommended weight for their height
What are Blood Lipids: Also known as cholesterol and triglycerides, blood lips are carried in the bloodstream by protein molecules known as high-density lipoproteins (HDL) and low-density lipoproteins (LDL).
What is Diabetes Mellitus: Chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins.
What does Deconditioned Mean: A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and lack of core nad joint stability.
What does Proprioception mean: The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement.
What is a Proprioceptively Enriched Environment An unstable (yet controllable) physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms.
What does the term Phases of Training mean: Smaller divisions of training progressions that fall within the three building blocks of training.
What is Muscular Endurance: A muscle's ability to contract for an extended period.
What is Neuromuscular Efficiency: The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion.
What is a Superset A set of of two exercises that are performed back-to-back, without any rest time between them.
What does the Rate of Force Production mean: Ability of muscles to exert maximal output in a minimal amount of time.
What are three building blocks of training: Stabilization Level (I: Stabilization Endurance), Strength Level (II: Strength Endurance; III: Hypertrophy; IV: Maximal Strength), Power Level (V: Power)
What is the main characteristic of the Prime mover muscle? The muscle that acts as the initial and main source of motive power
What is the name of the training level in Phase 1 Stabilization Endurance
What is the name of the training level in Phase 2 Strength Endurance
What is the name of the training level in Phase 3 Hypertrophy
What is the name of the training level in Phase 4 Maximal strength
What is the name of the training level in Phase 5 Power Training
Stabilization Level consist of what training level? 1. stablization endurance
What is the Progression of the stabilization level: proprioceptively- based training in a unstable yet controlled environemnt
What is the Primary Adaption for the stabilization level: 1. stablization endurance 2. neuromuscular efficiency
Strength Level consists of 3 training levels: 1. Strength Endurance Training 2. Hypertropy training 3. Maximal Strength training
What is the superset for strength level: strength exercise and then a stabilization exercise
What is the definition for Hypertrophy? the enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
What is the Progression of the strength level: increase in load and volume
What is the Primary Adaption for the strength level: 1. stablization strength and endurance 2. muscle growth and strength
The Power Level consist of what training level? Power Training
What is the Progression of the Power Level: increase speed of movement
What is the Primary Adaption for the Power Level: rate of force production
What is the Superset for power level strength exercise and then a power exercise
What is a goal for the Stabilization level a. improve neuromuscular efficiency (balance, stabilization, muscular coordination) b.increase flexibility c. enhance joint stability d. improve muscular endurance
What is a goal for the Strength level? a. improve stabilization endurance and increase prime mover strength b. increase lean muscle
What is a goal for the hypertrophy level? a. increase muscle size
What is a goal for the maximum strength level? a. increase motor unit recruitment b. lifting heavy loads c.increase frequency of motor unit recruitment d. improve peak force
What is a goal for the power level? a. enhance neuromuscular efficiency b. enhance prime mover strength c. increase rate of force production
What is the definition for Maximal Strength? the maximal force an individual muscle can produce in a single voluntary effort,regardless of the rate of force production.
Created by: southerngirl