NASM-CPT (7th Edition) Chapter 20

General Adaptation Syndrome (GAS)

Describes the way in which the body responds and adapts to stress.

Alarm Reaction Stage

The initial reaction to a stressor.

Delayed Onset Muscle Soreness (DOMS)

Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.

Homeostasis

The process by which the human body strives to maintain a relatively stable equilibrium.

Progressive Overload

Increasing the intensity or volume of exercise programs using a systematic and gradual approach.

Resistance Development

The body increases its functional capacity to adapt to a stressor.

Exhaustion

Prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system.

Periodization

Planned manipulation of training variables, in an organized fashion, to improve performance over time.

Principle of Specificity

A principle stating that the body will adapt to the specific demands that are placed on it; also known as the specific adaptations to imposed demands (SAID) principle.

Mechanical Specificity

Refers to the weight and movements placed on the body.

Neuromuscular Specificity

Refers to the speed of contraction and exercise selection.

Metabolic Specificity

Refers to the energy demand placed on the body.

Adenosine Triphosphate (ATP)

A high-energy molecule that serves as the main form of energy in the human body; known as the energy currency of the body.

Stabilization

The body's ability to provide optimal dynamic joint support to maintain correct posture during all movements.

Muscular Endurance

The ability to produce and maintain force production for prolonged periods of time.

Hypertrophy

The enlargement of skeletal muscle fibers.

Myofibrils

The contractile components of a muscle cell; the myofilaments (actin and myosin) are contained within a myofibril.

Strength

The ability of the neuromuscular system to produce internal tension to overcome an external load.

Motor Unit

A motor neuron and all of the muscle fibers that it innervates.

Power

The ability of the neuromuscular system to produce the greatest possible force in the shortest possible time. The power equation is Force × Velocity or Work ÷ Time

Rate Of Force Production

Ability of muscles to exert maximal force output in a minimal amount of time.

Repetition

One complete movement of an exercise.

Set

A group of consecutive repetitions.

Training Intensity

An individual's level of effort compared with their maximal effort, which is usually expressed as a percentage.

Repetition Tempo

The speed at which each repetition is performed.

Rest Interval

The time taken to recuperate between sets.

Training Volume

he sum of the repetitions performed in a given set during each training session multiplied by the resistance used. (reps x sets x weight)

Training Duration

The amount of time of a training session.

Post Activation Potentiation (PAP)

The phenomenon by which acute muscle force generation is increased as a result of the inner contraction of the muscle.

Vertical Loading

Alternating body parts trained from set to set, starting from the upper extremity and moving toward the lower extremity.

Horizontal Loading

Performing all sets of an exercise or body part before moving on to the next exercise or body part.

Valsalva Maneuver

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

Proprioception

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

Bilateral

Relating to two sides of the body.

Unilateral

Relating to one side of the body.