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NASM Ch. 1 The Scientific Rationale for Integrated Training
history todays typical client opt model
11
Fitness
Undergraduate 1
10/19/2010

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Term
proprioception
Definition
the cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement
Term
proprioceptively enriched environment
Definition
an unstable (yet controllable) physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms.
Term
OPT Model
Definition
model used to make an integrated program that specifies to the client progressing them towards their goal
Term
prime mover
Definition
the muscle that acts as the initial and main source of motive power
Term
muscular endurance
Definition
a muscles ability to contract for an extended period
Term
neuromuscular efficiency
Definition
the ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion
Term
goals and strategies of stabilization level of training
Definition
goals: *improve muscular endurance *enhance joint stability *increase flexibility *enhance control of posture *improve neuromuscular efficiency (balance, stabilization, muscular coordination) training strategies: *training in unstable, yet controllable environments *low loads, high repetitions
Term
goals and strategies of strength endurance training
Definition
goals: improve stabilization endurance and increase prime mover strength *improve overall work capacity *enhance joint stabilization *increase lean body mass training strategies: moderate loads and repetitions 8-12 *superset: one traditional strength enxercise and one stabilization exercise per body part in the resistance training portion of the program
Term
goals and training strategies for hypertroghy training
Definition
goals: *achieve optimal levels of muscular hypertrophy (increased muscle size) training strategies: high volume, moderate to high loads, moderate or low repeitions (6-12)
Term
goals and training strategies of maximum strength training
Definition
goals: increase motor unit reqruitment *increase frequency of motor unit recruitment *improve peak force training strategies: high loads low repetitions (1-5) longer rest periods
Term
goals and training strategies of power level
Definition
goals: enhance neuromuscular efficiency *enhance prime mover strength *increase rate of production training strategies: superset: one strength and one power exercise per body part in the resistance training portion of the program *perform all power exercises as fast as can be controlled
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