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Reactive Training and SAQ: NASM Study Review

Michael Van Dyke English 84 cards

Cards in this deck (84)

  1. 1Squat Jumps with Stabilization (hold 3-5 secondsStabilization Plyo exercise
  2. 2Squat JumpsStrength Plyo exercise
  3. 3Ice Skaters (lateral jumps)Power Plyo Exercise
  4. 43 phases of the plyometric aka Reactive Training)o 1= eccentric 2= amortization (extremely short) 3= concentric (explosive)
  5. 5is the ability to react in all three planes of motionQuickness
  6. 6is the ability to accelerate and deaccelerate as fast as possibleAgility
  7. 7Backside mechanicstriple extension
  8. 8Frontside mechanicstriple flexion. (always remaining a neutral neck and pelvis.)
  9. 9SAQ(Speed, Agility, and Quickness) drill for seniors is called a Stand-Up to figure 8.
  10. 10Example Test Questions How long does a client in the stabilization phase of the OPT model hold the squat jump with stabilization? A- 1-3 seconds B- 3-5 seconds C- 5-7 seconds D- No hold, continual jumpingB- 3-5 seconds
  11. 11Which of the following is a reactive training power exercise (remember reactive = plyometric)? A- Butt Kicks B- Power Step Ups C- Ice Skaters D- Multiplanar Jump w/ StabilizationC- Ice Skaters
  12. 12Which of the following would be most appropriate SAQ drill for training a senior citizen? A- Follow the Snake B- Stand-Up to Figure 8 C- Red Light, Green Light, D- 5-10-5 drillB- Stand-Up to Figure 8
  13. 1324-72 hours post workout sorenessDelayed Onset Muscle Soreness (DOMS)
  14. 14How the body adapts to stress.General Adaptation Syndrome
  15. 15Three phases:General Adaptation Syndrome
  16. 16Changing of the acute variables over a time periodPeriodization
  17. 17(big picture / usually an annual plan / goal)Macro cycles
  18. 18(annual goal broken up into monthly workouts.)Meso cycles
  19. 19(weekly & daily workouts. Think if micromachines, SMALL).Micro cycles
  20. 20Upper body exercise followed by a lower body exercisePeripheral Heart Action
  21. 21Push-up into a Lunge OR Squats into a chest PressPeripheral Heart Action example
  22. 22is the answer for helping people with high blood pressure because it helps strengthen the heart (cardiac output.)PHA
  23. 23Stabilization exerciseSquat Curl Press on a stability ball
  24. 24Strength exerciseDeadlift into a press and calf raise
  25. 25Power ExercisePower Clean / Clean & Press
  26. 26is a large circuit i.e.Vertical Loading
  27. 27Stability ball squat curl press, Stability ball chest press, Stability ball row, single leg scaption, leg press. Then rest 0-90 seconds and repeat for 1-3 sets.Stabilization workout
  28. 28asserts that the human body adapts specifically to imposed demands.SAID Principle
  29. 29is the systematic planning of athletic or physical training.Periodization
  30. 30During phase 1 of the OPT model, which of the following training systems is most appropriate? A- Vertical Loading B- Super Sets C- Drop Sets D- Horizontal LoadingA- Vertical Loading
  31. 31Which of the following is an example of a super set in phase II of the OPT model? A- Bench Press into a Chest Fly B- Squats into a Jump C- Chest Fly into a Push-Up D-Bench Press into a Push-UpD-Bench Press into a Push-Up
  32. 32Which of the following is an example of a super set in phase V of the OPT model? A- Bench Press into a Ball Slam B- Squat into a Jump C- Ball Squat Curl Press into a press D- Plyo Push-Up into a Pull-UpB- Squat into a Jump
  33. 33Your client has High Blood Pressure, which of the following training systems would be most appropriate? A- Drop Sets B- 1RM Bench Press C- Super Sets D-Peripheral Heart Action (PHA)D-Peripheral Heart Action (PHA)
  34. 34Which phase of the OPT model uses a Super Set combination such as a Squat (rest 1-minute) into an Ice Skater? A- Stabilization B- Hypertrophy C- Strength D- PowerD- Power
  35. 35Which phase of the OPT model uses an X-X-X tempo? A- Stabilization B- Maximal Strength C-Hypertrophy D- Maximal PowerB- Maximal Strength
  36. 36Which phase of the OPT model uses a 0-60 second rest period? A- Stabilization B- Hypertrophy C- Maximal Strength D- PowerB- Hypertrophy
  37. 37Which phase of the OPT model uses a 2-1-2 tempo? A- Stabilization B- Hypertophy C- Power D-Non-of the aboveD-Non-of the above
  38. 38Which phase of the OPT model uses a super set combo such as a Bench press into a Push-Up? A- Stabilization B- Strength Endurance C- Hypertrophy D- Maximal StrengthB- Strength Endurance
  39. 39Which phase of the OPT model is a hybrid form of training that promotes increased stabilization endurance, hypertrophy, and strength by using superset techniques in which a more-stable exercise is immediately followed with a stabilization exercise with similar biomechanical motions. A- Phase 1. Stabilization Endurance Training B- Phase 2. Strength Endurance Training C- Phase 3. Hypertrophy Training D - Phase 4. Maximal Strength TrainingB- Phase 2. Strength Endurance Training
  40. 40Fixed position of the most distal (furthest away) region i.e. Push-Ups, Squats, Pull-Ups.Closed Kinetic Chain Exercise
  41. 41Most distal region is not fixed i.e. leg extensions, bench press.Open Kinetic Chain Exercise:
  42. 42is revolutionary workout method that uses your body weight and gravity as resistance to build strength, balance, coordination, flexibility, core and joint stability.trx suspension
  43. 43chest presses, biceps curls, leg curls and leg extensions. In the closed chain, movement at one segment produces movement at all the other joints.Open-Chain Exercise
  44. 44more functional, “or closely approximate to movements that you would use in daily life or sports.Closed-Chain Exercise
  45. 45When performing a biceps curl (concentric), the cable should be positioned to offer resistance in a vertical motion against elbow _______________________, pulling the elbow into _____________? A- Flexion / Extension B- Extension / Extension C- Flexion / Flexion D- Extension/FlexionA- Flexion / Extension
  46. 46Valsalva Maneuver) with people who have high blood pressureAvoid holding breath
  47. 47Careful foam rolling people withvaricose veins, cancer, osteoporosis, diabetics.
  48. 48Hypertensionis a common condition in which the long-term force of the blood against your artery walls is high enough that it may eventually cause health problems, such as heart disease.
  49. 49a person's weight in kilograms divided by the square of height in meters.Body Mass Index
  50. 50once known as juvenile diabetes or insulin-dependent diabetes, is a chronic conditionType I Diabetes
  51. 51is an impairment in the way the body regulates and uses sugar (glucose) as a fuel. This long-term (chronic)Type II Diabetes
  52. 52s a breathing method that may slow your heart when it's beating too fast. To do it, you breathe out strongly through your mouth while holding your nose tightly closed. This creates a forceful strain that can trigger your heart to react and go back into normal rhythm.Valsalva Maneuver
  53. 53bone disease that occurs when the body loses too much bone, makes too little bone,Osteoporosis
  54. 54a condition that begins as you lose bone mass and your bones get weaker.Osteopenia
  55. 55in the legs or lower extremities is the narrowing or blockage of the vessels that carry blood from the heart to the legsPeripheral Arterial Disease
  56. 56Which of the following clients would you not want to foam roll? A- PAD B- Varicose Veins C- Type II Diabetes D- All of the aboveD- All of the above
  57. 57When does a client become exposed to health conditions according to the BMI? A- 20 B- 23 C- 25 D- 30D- 30
  58. 58Pregnant clients should avoid which of the following positions? A- Standing B- Half Kneeling C- Prone and Supine D- UprightC- Prone and Supine
  59. 59A client performs a total of 50-sets during a workout, which of the following is likely to happen? A- Overreaching B- Overtraining C- Delayed Onset Muscle Soreness D- Fat LossB- Overtraining
  60. 6045-65% of diet / Basic unit are Monosaccharides (glucose / fructose / galactose)Carbs
  61. 61helps decrease coronary artery disease / men 38g / females 25gSoluble fiber
  62. 6210-35% of diet / Basic unit are Amino Acids (20 of them) 11 are non-essential / 0 are essential (required in diet because body doesn’t produce)Protein
  63. 6320-35% of diet (of which no more than 10% should be saturated fats) / Basic unit are fatty acids.Fat
  64. 649-13 cups a day / 3L for men / 2.2L for womenwater
  65. 65are MICRONUTRIENTS / Carbs + Fats + protein = MACRONUTRIENTSVitamins and Minerals
  66. 66is the amount of energy needed while resting in a temperate environment when the digestive system is inactive.bmr
  67. 67A, D, E, and K are called the fat-soluble vitamins, because they are soluble in organic solvents and are absorbed and transported in a manner similar to that of fats.ADEK (Fat Soluble Vitamins)
  68. 68Which of the following vitamins require fat to transport throughout the body? A- Biotin B- Calcium C- Vitamin A D- PhosphorusC- Vitamin A
  69. 69How many Liters of water are suggested for male clients? A- 1 B- 2 C-3 D-4C-3
  70. 70What percentage of falls into the proper range for protein consumption? A- 30% B-40% C-50% D-60%A- 30%
  71. 71How many calories are yield from 1g of fat? A- 4 B- 7 C- 9 D- 13C- 9
  72. 72How many mg per kg of body weight of caffeine has been shown to be most effective for athletes (male who weighs 155lbs / 70kg)? A- 1-2 B- 3-6 C-4-6 D- 6-8B- 3-6
  73. 73No intention of exercise or changing (education is needed.)Precontemplation –
  74. 74Thinking of exercisingContemplation
  75. 75Exercising, but not regularly. Unrealistic ExpectationsPreparation
  76. 76Exercising regularly, but less than 6-monthsAction
  77. 77Exercising regularlyMaintenance
  78. 780% temptation of going back to old habits.Termination
  79. 79Specific Measurable Attainable Realistic AttainableSmart Goals
  80. 804 p’s of markingProduct / Price / Promotion / Place
  81. 81If you were to take the CES certification, which aspect of marketing would you be affecting? A- Price B- Product C- Promotion D- PlaceB- Product
  82. 82Which of the following is an example of a open-ended question? A- How old are you? B- Do you like to exercise? C- When was the last time your exercised? D- Why do you dislike exercise?D- Why do you dislike exercise?
  83. 83Which of the following is an example of self-monitoring? A- A client planning 3x a week to workout with you. B- A client maintaining a journal. C- A client looking in the mirror pumping themselves up before a workout. D- A client visualizing what their dream body will look like.B- A client maintaining a journal.
  84. 84How should Fitness Professionals communicate with clients? A- Closed ended-questions B- Open ended-questions C- Direct Questions D-Indirect QuestionsB- Open ended-questions

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Flashcards on Untitled, created by Michael Van Dyke on 29/07/2021.
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