NASM weak areas

Sagittal plane

Divides the body into left/right halves (flexion, extensions)

Frontal plane

Divides the body into front/back halves (abduction, adduction)

Transverse plane

Divides the body into upper/lower halves (rotation, twisting)

Closed-chain movements

Movements where the feet or hands are fixed to a surface, such as the ground, promoting stability and muscle engagement. (squats,pushups)

Open-chain movements

Movements where the feet or hands are free to move, allowing greater range of motion and isolation of specific muscles. (leg extensions, bicep curls)

Local muscles

Stabilize the spine and pelvis (multifidus, transverse abdominis)

Global muscles

Produce force for dynamic movements (erector spinae, iliopsoas)

Vestibular system

gives info about head movement in space.

Somatosensory system

gives info from receptors in the skin, joints, and muscles.

Undulating periodization

varies intensity and volume within a mesocycle

Altered reciprocal inhibition

Overactive muscles inhibit their antagonists.

Reciprocal inhibition

reflex where agonists increase activity, inhibiting agonists.

Endurance

• Frequency: 5-7x/week

• Intensity: <65\% of 1RM1RM

• Volume: 15-25 reps; 2-3 sets

• Rest: <30 seconds   

Hypertrophy

• Frequency: 4-6x/week

• Intensity: 65−85%65−85% of 1RM1RM

• Volume: 6-12 reps; 3-6 sets

• Rest: 30-90 seconds   

Strength

• Frequency: 3-5x/week

• Intensity: >85\% of 1RM1RM

• Volume: 2-6 reps; 2-5 sets

• Rest: 2-3 minutes   

Power

• Frequency: 1-3x/week

• Intensity: 30−60%30−60% of 1RM1RM

• Volume: 3-6 reps/sets

• Rest: 2-5 minutes   

Autogenic inhibition

Relaxation of a muscle after being held in a stretch, due to Golgi tendon organ (GTO) activation.

Active stretching

Holding a stretched position using only the contraction of the antagonist muscles. Recommended variables: 1-3 sets, hold for 1-2 seconds, 5-10 repetitions.

Static stretching

Holding a stretch for a prolonged period.

Ballistic stretching

using momentum to push a body part beyond its normal range of motion.

Active isolated stretching

holding a stretch for 2 seconds at a time and repeating it multiple times. 

Somatic nervous system

Controls voluntary movement of skeletal muscles.

Sympathetic nervous system

Increases neural activity ("fight-or-flight"). Causes bronchodilation (wideing of the lungs airways.)

Parasympathetic nervous system

Decreases neural activity ("rest-and-digest").   

Synovial joints

Joints with a fluid-filled capsule.

Nonaxial joints

gliding joints moving in one plane

Nonsynovial joints

joints without a joint capsule

Tachypnea

Respiratory rate >24 breaths/min.

Bradypnea

• Respiratory rate <8 breaths/min.