Special Populations (NASM Ch. 23)

Youth training considerations - intensity

moderate to vigorous

Pregnancy Training - Special considerations

Avoid prone or supine exercises after 12 weeks
Avoid SMR on varicose veins and areas of swelling
Avoid plyometric training during 2nd and 3rd trimesters
Avoid power and speed assessments

Adherence

The level of commitment to a behavior or plan of action.

Overtraining

Excessive frequency, volume, or intensity of training, resulting in reduction of performance, which is also caused by a lack of proper rest and recovery

Kinetic Chain

A concept that describes the human body as a chain of interdependent links that work together to perform movement.

Acute Variables

Important components that specify how each exercise is to be performed.

Linear Periodization

A traditional method of program design that aims to gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time.

Hypertrophy

Enlargement of an organ or tissue; in the context of fitness, it is often used to describe the enlargement of skeletal muscle.

Undulating Periodization

A programming scheme, also known as nonlinear periodization, that uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis.

Compound Movement Pattern

An exercise or movement pattern that involves multiple joints and muscle groups.

Kyphotic/Kyphosis

The normal curvature of the thoracic spine region, creating a convex portion of the spine.

Synergists

muscle that agonists to produce a movement

Neuromuscular efficiency

The ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body's structure in all three planes of motion.

Modalities

Device or tools that are designed to enhance an exercise or movement to create a desired outcome by their inclusion. Examples include treadmill for cardiovascular health or dumbbells for strength and hypertrophy.

Superset

Two exercises performed back to back in rapid succession with minimal to no rest.

Circuit training

A series of exercises performed one after another with minimal (or limited) rest.

Core stability

The ability of an individual to maintain a given position, adequately stabilizing the spine while the extremities are moving.

Stability

The resistance to the external disruptions to one's equilibrium.

Planes of motion

The planes of movement in which the human body moves, which includes the sagittal, frontal, and transverse planes.

Proprioceptively enriched environment

An unstable (yet controllable) exercise environment that causes the body to use its internal balance and stabilization mechanisms.

Motor learning

Integration of motor control processes through practice and experience, leading to a relatively permanent change in the capacity to produce skilled movements.

Proprioception

The body's ability to naturally sense its general orientation and relative position of its parts.

Lumbar spine

The lumbar region of the spine, more commonly known as the low back, which consists of five vertebrae labeled L1-L5.

Thoracic Spine

Composed of 12 vertebral bodies (T1-T12) that make up the midregion of the spine. Attached to the rib cage at each level of the thoracic spine providing stability and structural support.

Arteriosclerosis

a general term that refers to hardening and loss of elasticity of arteries

Atherosclerosis

The processes by which plaque is formed in arteries leading to reduced blood flow.

Physical Activity Readiness Questionnaire (PAR-Q+)

A detailed questionnaire designed to assess an individual's physical readiness to engage in structured exercise.

Valsalva maneuver

A process that involves expiring against a closed windpipe, creating additional intra-abdominal pressure and spinal stability.

Obesity

A complex disease involving an excessive amount of body fat; classified by a body mass index of 30 or greater.

Overweight

A body weight greater than what is considered within normal standards; a body mass index of 25.0 to 29.9.

Diabetes

chronic metabolic disorder, caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fat and protein

Hypertension

consistently elevated blood pressure

Osteopenia

Lower than normal bone density and a precursor to osteoporosis.

Osteoporosis

A condition of reduced bone mineral density, which increases risk of bone fracture.

Arthritis

Chronic inflammation of the joints

Osteoarthritis

Caused by degeneration of cartilage within joints.

Atrophy

The wasting away or decrease in size of body tissue