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NASM Domain 4

Exercise Technique and Training Intsruction

QuestionAnswer
What is a general warm up? low-intensity movement that does not necessarily relate to more intense exercise to follow
What is a specific warm up? low intensity movement that mimics the more intense exercise to follow
A warm up increases: heart&respiratory rate cardio systems capacity to perform blood flow to muscle tissue oxygen exchange capacity tissue temperature rate of muscle contraction efficiency of opposing muscle contraction and relaxation metabolic rate psychological prep
What is a cool down? smooth transition from exercise back to a steady state of rest
What does a cool down consist of? 5-10 minutes light cardio, SMR, and static stretching
What is triple extension/flexion? When the hip, knee, and ankle are extended and flexed at the same time
When does triple flexion/extension typically happen? with gait mechanics and cable rotation exercises
What is feedback? sensory information and sensorimotor integration that helps with motor learning
What is external feedback? information provided by an outside source such as the personal trainer, fitness apps and trackers, mirror; things that are told or shown to a client
What are the two types of external feedback? knowledge of results and knowledge of performance
Knowledge of results external feedback on total performance after completing a movement
Knowledge of performance external feedback on specific performance while a movement is occurring
What is internal feedback? sensory information used to monitor movement and the environment
To best explain an exercise to a client Tell them Show them Have them do it and think about how it feels
Essential safety questions: WHAT exercises are appropriate for my client? exercises are contraindicated for my client? intensities are appropriate for my client?
Essential safety questions: HOW many exercises are appropriate for my client? many sets and reps should I have my client perform? many days per week should my client train?
Key concepts for spotting: determine reps beforehand never take weight away unless there is immediate danger just enough assistance to help push past the sticking point spot at wrists
Abnormal breathing patterns: shallow breathing can result in use of secondary respiratory muscles overactive respiratory muscles may result in headaches, lightheadedness, dizziness excessive breathing can lead to altered carbon dioxide and oxygen levels
What can help clients to maintain normal respiration? teaching them to breathe through the stomach
What is the Straight Percentage Method (Peak Maximal Heart Rate)? HRmax multiplied by the appropriate HR Zone percentage
What is the Karvonen Method? HR Reserve Method (HRR) -- establishes training intensity based on the difference between client's predicted maximal HR and their resting HR
What is the formula for the HRR Method? THR = [(HRmax - HRrest) x desired intensity] + HRrest
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