NASM Section 6

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62 Terms

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Program design

professionals should adopt an integrated, multicomponent approach to program design that includes flexibility, cardiorespiratory, core, balance, plyometric, SAQ, and resistance training

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Training plan

determines the forms of training to be used, how long it will take, how often it will change, and what specific exercises will be performed

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Periodization

systematic approach to program design that varies the amount and type of stress placed on the body to produce a physical adaptation and reduce the likelihood of overtraining and injury

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Macrocycle

  • annual training plan

  • demonstrates the long-term training program + how it progresses each month

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Mesocycle

  • monthly training plan

  • outlines a training plan for a singular month

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Microcycle

  • weekly training plan

  • describes the specific workouts for the week

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Linear periodization

gradually increases the intensity of the training program while simultaneously decreasing volume over a specific period of time

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Undulating periodization

uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis

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OPT Model phases

  • Phase 1 Stabilization Endurance Training

  • Phase 2 Strength Endurance Training

  • Phase 3 Muscular Development Training

  • Phase 4 Maximal Strength Training

  • Phase 5 Power Training

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OPT workout template

  • warm-up

  • activation

  • skill development

  • resistance training

  • client’s choice

  • cool-down

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Phase 1 Stabilization Training

teaches clients how to perform proper movement patterns, like pushing, pulling, pressing, squatting, hip hinging, trunk rotation, and overall movement competency

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Phase 2 Strength Endurance Training

  • hybrid form of training that involves use of superset training

  • a strength exercise is immediately followed by a stabilization-focused exercise with similar biomechanical motions

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Phase 3 Muscular Development Training

designed to enhance muscle hypertrophy using a high volume of strength-focused exercises

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Phase 4 Maximal Strength Training

requires the inclusion of heavy resistance training exercises to increase muscular strength

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Phase 5 Power Training

  • uses superset techniques to increase rate of force production

  • techniques include performing a heavy resistance training exercise immediately followed by an explosive power-based exercise with similar biomechanics

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OPT model benefits

can help clients of all levels + abilities achieve a variety of different goals, like reducing body fat, increased muscle mass, and improved athletic performance

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Phase 1 resistance training protocols

  • 1-3 sets

  • 12-20 reps

  • slow tempo

  • 0-90 seconds rest

  • 12-20 RM intensity

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Phase 2 resistance training protocols

  • 2-4 sets

  • 8-12 reps

  • moderate + slow tempo

  • 0-60 seconds rest after each superset

  • 8-12 RM intensity

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Phase 3 resistance training protocols

  • 3-6 sets

  • 6-12 reps > 12-20 reps is allowed if additional muscular endurance is desired

  • moderate tempo

  • 0-3 minutes rest

  • N/A intensity

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Phase 4 resistance training protocols

  • 4-6 sets

  • 1-5 reps

  • explosive tempo

  • 0-3 minutes rest

  • 1-5 RM intensity

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Phase 5 resistance training protocols

  • 3-5 sets

  • 1-5 reps (strength) or 8-10 reps (power)

  • explosive tempo

  • 1-2 mins rest between pairs / 3-5 mins rest between circuits

  • 1-5 RM intensity and 8-10 RM intensity or 30-45% 1RM

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Exercise modalities

tools that are designed to enhance an exercise or movement to create a desired outcome

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Types of exercise modalities

  • resistance training equipment

  • balance tools

  • fitness trackers

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Strength-training machines

  • may offer a safer + effective option to free weights for novice lifters

  • regarded as inferior to free weights for improving core stability + muscular coordination

  • offer artificial support

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Cable machines

  • can provide greater ROM when compared to selectorized strength equipment

  • important to match the resistance to the muscle’s natural line of pull

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Elastic bands

  • allow clients to perform resisted exercises that mimic sport-specific movements

  • portable and inexpensive

  • may not be ideal when trying to develop high levels of strength + muscular hypertrophy

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Medicine balls

  • can add load or instability to an exercise

  • help increase muscular strength, endurance, power, or to rehabilitate from injury

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Kettlebell

  • center of mass is away from the handle = requires more strength + coordination

  • requires increased recruitment from stabilizers and prime movers

  • many exercises involve multiple joint motions and muscle groups

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Suspended bodyweight training

  • innovative approach to bodyweight fitness training

  • uses a system of ropes and webbing > allows user to work against own bodyweight while performing exercises

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Sandbags

  • designed to be carried, lifted, thrown, and pulled

  • constantly shifting, providing continuous instability

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ViPR acronym

  • Vitality

  • Performance

  • Reconditioning

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ViPR

  • designed to be dragged, tossed, lifted, pulled, pressed, and carried

  • ability to perform multidirectional, full-body exercises with external load resistance

  • known as loaded movement training

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Battle ropes

  • made of heavy duty nylon

  • come in a variety of lengths + thicknesses

  • low-impact

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Balance modalities

  • improve balance, ankle stability, and coordination

  • should not be used for maximal or near maximal lifts

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Stability balls

  • also known as Swiss balls

  • used to increase the demand for stability in an exercise

  • can be used to reinforce proper posture during squatting movements

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BOSU ball

  • inflated rubber hemisphere attached to a solid plastic surface

  • offers the ability to increase the intensity by decreasing the stability

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Terra-Core

  • inflatable rubber ladder + hard-surfaced backing

  • safe to perform several resistance training exercises, like a dumbbell chest press, while laying supine

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Fitness trackers

  • electronic wearable devices that enable a user to track their activity levels

  • watches, bands, rings, hr monitors, pedometers

  • ease of use + intrinsic motivation are key factors for continued use

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Pros of strength machines

  • may be less intimidating for certain clients

  • can emphasize certain muscle groups for rehab or bodybuilding purposes

  • various intensities provided in one weight stack

  • doesn’t require a spotter

  • provides extra support for clients with special needs

  • keeps client in a fixed plane of motion

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Cons of strength machines

  • many machines don’t allow total-body exercises

  • moves primarily in one plane of motion

  • does little to provide challenge to the core

  • may not be ideal for improving athletic performance

  • machines don’t fit all body types

  • expensive in comparison to other strength-training modalities

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Pros of free weights

  • can be used to target certain muscle groups or multiple

  • can improve athletic performance

  • can challenge the core

  • may improve dynamic joint stabilization and proprioception

  • allows individuals to move in multiple planes of motion

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Cons of free weights

  • may require a spotter

  • may be too difficult for beginning clients

  • requires multiple dumbbells or barbells to change intensity

  • potentially more dangerous

  • intimidating for certain individuals

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Current youth fitness guidelines

  • focus on promoting healthy lifestyles and health-related physical fitness

  • children + adolescents should get 60 minutes or more of moderate to vigorous physical activity daily

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Older adults response to exercise

  • normal decline in physiologic functioning with aging

  • with + without chronic health conditions, can + do respond to exercise in the same manner as apparently healthy younger adults

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What has a positive effect on type 2 diabetes?

Exercise helps the prevention + treatment

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Clients with coronary artery disease

  • should be taught information on importance + benefits of exercise

    • lower risk of mortality

    • increased exercise tolerance

    • muscle strength

    • reduction in angina + heart failure symptoms

    • improved psychological status + social adjustment

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Clients with osteoporosis and osteopenia

exercise regimens that combine resistance training with flexibility, core, proprioception, and balance training help to improve bone mineral density

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Clients recovering from cancer

  • exercise is an important intervention

  • can improve exercise tolerance, reduce cellular risks, and improve quality of life

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Clients with lung disease

  • experience fatigue at low levels of exercise

  • often experience dyspnea

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Pregnant clients

exercise is beneficial for the physiology + health of both mother and the developing fetus

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Exercise considerations for youth clients

  • progression should be based on postural control and not on the amount of weight that can be used

  • make exercising fun

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Exercise considerations for older adults

  • progression should be slow, well monitored, and based on postural control

  • exercises should be progressed if possible, towards free sitting or standing

  • make sure the client is breathing in a normal manner + avoids holding their breath

  • if the client can’t tolerate self-myofascial techniques or static stretches, they can do slow + controlled active and dynamic stretches

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Exercise considerations for overweight or obese clients

  • make sure client is comfortable

  • exercises should be standing or seated

  • clients may have other diseases, so a medical release should be obtained from their physician

  • resistance training exercises performed in a circuit-training manner, with higher reps, may be used if tolerated

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Exercise considerations for diabetic clients

  • appropriate footwear + have client or physician check feet for blisters or abnormal wear patterns

  • advise client or participant to keep a snack to avoid sudden hypoglycemia

  • avoid excessive plyometric training and higher-intensity training

  • self-myofascial techniques may be contraindicated, and a physicians approval is recommended

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Exercise considerations for hypertensive clients

  • avoid heavy lifting and Valsalva maneuvers

  • don’t let client overgrip weights or clench fists when training

  • modify tempo to avoid extended isometric + concentric muscle actions

  • perform exercises seated or standing

  • allow client to stand up slowly to avoid dizziness

  • progress slowly

  • use appropriate peripheral heart action of circuit training as an option, with appropriate rest intervals

  • tempo should not exceed 1 second for isometric and concentric portions

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Exercise considerations for clients with coronary heart disease

  • may have other diseases to consider, like diabetes, hypertension, peripheral vascular disease, or obesity

  • modify tempo or pace to avoid extended isometric + concentric muscle actions

  • avoid heavy lifting and Valsalva maneuvers

  • don’t let client overgrip weights or clench fists when training

  • perform exercises seated or standing

  • progress exercise slowly

  • use circuit or peripheral heart action system weight training as an option, with appropriate rest intervals

  • tempos should not exceed 1 second for isometric + concentric portions of the lift

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Exercise considerations for clients with osteoporosis

  • progression should be slow, well monitored, and based on postural control

  • exercises should be progressed toward free sitting or standing

  • focus exercises on hips, thighs, back, and arms

  • avoid excessive spinal loading on squat + leg press exercises

  • make sure the client is breathing normally

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Exercise considerations for arthritic clients

  • avoid heavy lifting + high repetitions (high repetitions with low load may be appropriate

  • stay in pain-free ROM

  • start out with only 5 minutes of exercise, and progressively increase, depending on the severity of the conditions

  • may use a circuit or peripheral heart action training system

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Exercise considerations for clients with cancer

  • avoid heavy lifting in initial stages of training

  • allow for adequate rest intervals, and progress client slowly

  • may be a need to start with only 5 minutes of exercise + progressively increase

  • may use a circuit or peripheral heart action training system

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Exercise considerations for pregnant clients

  • avoid exercises in a prone or supine position after 12 weeks

  • avoid self-myofascial techniques on varicose veins + areas of swelling

  • plyometric training is not advised in the second and third trimesters

  • moderate- to high-intensity resistance exercise may be used in the first trimester if the client is accustomed to exercise; in the second and third trimesters, lower-intensity exercise programs are advised

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Exercise considerations for clients with lung disease

  • upper-body exercises cause increased dyspnea and must be monitored

  • allow for sufficient rest between exercises

  • peripheral heart action training system is recommended

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Exercise considerations for clients with intermittent claudication or PAD

  • allow for sufficient rest between exercises

  • workout may start with 5-10 minutes of activity

  • slowly progress client

  • a circuit-training format is recommended