NASM Boek samenvatting 2017 Iris Klinkhamer 3A
1) The scientific Rationale for Intergrated Training
Muscle Imbalance = afwisseling van spierlengte rond een gewricht
Chronische ziekte = ziekte of gezondheids conditie van een jaar of langer (25% heeft het).
In Amerika doodsoorzaken = 5 van de 6 door chronische ziekte =
- 57% cardiovascular disease and cancer 80% kan door gezonder leven verkomen
worden
Obesity = conditie van continu overgewicht met BMI van 30 of hoger of 15 kilo over het
aanbevolen gewicht wat bij jou lengte hoort
Overweight = BMI tussen de 25-29,9 of tussen de 12,5-15 kilo over aanbevolen gewicht.
66% van Amerikanen hebben overgewicht boven de 20 jaar
34% daarva heeft obesitas
BMI = gewicht (kg) / lengte 2 (m2)
Blood lipids = cholesterol and triglycerides, vervoert in bloedbaan met eiwit molecules
HDL en LDL.
Gezond = minder dan 200 mg/dl
verhoogd = 200-239 mg/dL
risicovol = 240 en hoger
50% van volwassenen heeft verhoogd level
Diabetes mellitus = chronische metabolische ziekte veroorzaakt door insuline tekort.
Schaadt koolhydraten gebruikt en verhoogt gebruik vetten en eiwitten.
Type I = ontstaat vaak bij kindertijd. Pancreas produceert geen insuline hyperglycemia
Type II = komt vaak voor bij obesitas, 90-95% alle diabetes patiënten hebben deze. Weinig
insuline productie.
80% van Amerikanen ouder dan 65 hebben chronische ziekte 50% minimaal 2 zelfs.
Low Back pain = 80% van volwassenen heeft hier last van. Voornaamste oorzaak van
bewegingsapparaat degeneratie.
Knee injuries = 80 000 – 100 000 anterior cruciate ligament (ACL). 70% noncontact injuries.
Tussen de 15-25 jaar ontstaat het.
Musculoskeletal injuries = nummer 2 in Amerika van injuries.
Deconditioned = a state of lost physical fitness which may include muscle imbalances,
decreased flexibility, and a lack of core and joint stability.
,Proprioception = The cumulative sensory input to the central nervous system from all
mechanoreceptors that sense body position and limb movement.
Proprioceptively enriched environment = an unstable physical situation in which exercises
are performed that causes the body to use it’s internal balance and stabilization
mechanisms.
OPT – Model
Physiologic Benefits =
- Improves cardiorespiratory efficiency
- Enhances benefical endocrine (hormone) and serum lipid adaption (cholesterol)
- Increases metabolic efficiency (metabolism)
- Increases bone density
Physical Benefits =
- Decreases body fat
- Increases lean body mass (muscle)
- Increases tissue tensile strength (tendons, ligaments, muscles)
Performance Benefits =
- Strength
- Power
- Endurance
- Flexibility
- Speed
- Agility
- Balance
Muscular endurance = a muscle ability to contract for a extended period
Neuromuscular efficiency = ability of neuromuscular system to enable all muscles to
efficiently work together in all planes of motion.
Levels OPT-model:
- Stabilization level
- Strength level (strength, hypertrophy and maximum strength)
- Power level
Stabilization Level – Phase 1
Increase muscular endurance while developing optimal neuromuscular efficiency
(coordinatie).
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
Strength Level – Phase 2 (strength endurance training)
Prime mover = muscle that acts as the initial and main source of motive power
Super set = set of 2 exercises that are performed back-to-back without any rest time
between them.
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 = strength and stabilization exercise per body part in resistance training
portion of the program
Strength Level – Phase 3 (Hypertrophy training)
Goals =
- Achieve optimal levels of muscular hypertrophy (increase muscle size)
Training Strategies =
- High volume, moderate to high loads, moderate or low reps (6-12)
Strength Level – Phase 4 (maximum strength level)
Goals =
- Increase motor unit recruitment
- Increase frequency of motor unit recruitment
- Improve peak force
Training Strategies
- High loads, low reps (1-5), longer rest
Power level – Phase 5
Rate of force production = ability of muscles to exert maximal force output in a minimal
amount of time
Goals =
- Enhance neuromuscular efficiency
- Enhance prime mover strength
- Increase rate of force production
, Training Strategies
- Superset = one strength and one power exercise per body part in resistance training
portion of program
- Perform all power exercises as fast as can be controlled
2) Basic Exercise Science
Human movement system = combination and interrelation of the nervous, muscular and
skeletal systems.
Nervous system = a conglomeration of billions of cells specifically designed to provide a
communication network within the human body.
3 primary functions of nervous system =
Sensory = the ability of the nervous system to sense changes in either the internal or
external environment
Integrative = to analyze and interpret sensory info to allow for proper decision making,
which produces the appropriate response.
Motor = neuromuscular response to sensory info
Proprioception = cumulative sensory input to the central nervous system from all
mechanoreceptors that sense body position and limb movement
Neuro = functional unit of the nervous system. 3 parts cell body, axon, dendrites.
cell body = nucleus and other organelles, lysosomes, mitochondria and Golgi complex
axon = provides communication from the brain and spinal cord to other parts of the body
dendrites = gather info from other structures and transmit it back into the neuron
sensory (afferent) neurons = transmit nerve impulses from effector sites (muscle and
organs) via receptors to brain and spinal cord.
Interneurons = transmit nerve impulses from the brain and spinal cord to effector sites.
Motor (efferent) neurons = transmit nerve impulses from the brain and spinal cord to
effector sites.
Nervous system is composed of 2 interdepenent divisions =
- Central nervous system (CNS) = the portion of the nervous system that consists of
the brain and spinal cord.
- Peripheral nervous system (PNS) = Cranial and spinal nerves that spread throughout
the body.
Peripheral nervous system has 2 main functions =
1. They provide a connection for the nervous system to activate different effector sites,
such as muscles (motor function)
2. Peripheral nerves relay information from the effector sites back ro the brain via
sensory receptors (sensory function), thus providing a constant update on the
relation between the body and the environment.
1) The scientific Rationale for Intergrated Training
Muscle Imbalance = afwisseling van spierlengte rond een gewricht
Chronische ziekte = ziekte of gezondheids conditie van een jaar of langer (25% heeft het).
In Amerika doodsoorzaken = 5 van de 6 door chronische ziekte =
- 57% cardiovascular disease and cancer 80% kan door gezonder leven verkomen
worden
Obesity = conditie van continu overgewicht met BMI van 30 of hoger of 15 kilo over het
aanbevolen gewicht wat bij jou lengte hoort
Overweight = BMI tussen de 25-29,9 of tussen de 12,5-15 kilo over aanbevolen gewicht.
66% van Amerikanen hebben overgewicht boven de 20 jaar
34% daarva heeft obesitas
BMI = gewicht (kg) / lengte 2 (m2)
Blood lipids = cholesterol and triglycerides, vervoert in bloedbaan met eiwit molecules
HDL en LDL.
Gezond = minder dan 200 mg/dl
verhoogd = 200-239 mg/dL
risicovol = 240 en hoger
50% van volwassenen heeft verhoogd level
Diabetes mellitus = chronische metabolische ziekte veroorzaakt door insuline tekort.
Schaadt koolhydraten gebruikt en verhoogt gebruik vetten en eiwitten.
Type I = ontstaat vaak bij kindertijd. Pancreas produceert geen insuline hyperglycemia
Type II = komt vaak voor bij obesitas, 90-95% alle diabetes patiënten hebben deze. Weinig
insuline productie.
80% van Amerikanen ouder dan 65 hebben chronische ziekte 50% minimaal 2 zelfs.
Low Back pain = 80% van volwassenen heeft hier last van. Voornaamste oorzaak van
bewegingsapparaat degeneratie.
Knee injuries = 80 000 – 100 000 anterior cruciate ligament (ACL). 70% noncontact injuries.
Tussen de 15-25 jaar ontstaat het.
Musculoskeletal injuries = nummer 2 in Amerika van injuries.
Deconditioned = a state of lost physical fitness which may include muscle imbalances,
decreased flexibility, and a lack of core and joint stability.
,Proprioception = The cumulative sensory input to the central nervous system from all
mechanoreceptors that sense body position and limb movement.
Proprioceptively enriched environment = an unstable physical situation in which exercises
are performed that causes the body to use it’s internal balance and stabilization
mechanisms.
OPT – Model
Physiologic Benefits =
- Improves cardiorespiratory efficiency
- Enhances benefical endocrine (hormone) and serum lipid adaption (cholesterol)
- Increases metabolic efficiency (metabolism)
- Increases bone density
Physical Benefits =
- Decreases body fat
- Increases lean body mass (muscle)
- Increases tissue tensile strength (tendons, ligaments, muscles)
Performance Benefits =
- Strength
- Power
- Endurance
- Flexibility
- Speed
- Agility
- Balance
Muscular endurance = a muscle ability to contract for a extended period
Neuromuscular efficiency = ability of neuromuscular system to enable all muscles to
efficiently work together in all planes of motion.
Levels OPT-model:
- Stabilization level
- Strength level (strength, hypertrophy and maximum strength)
- Power level
Stabilization Level – Phase 1
Increase muscular endurance while developing optimal neuromuscular efficiency
(coordinatie).
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
Strength Level – Phase 2 (strength endurance training)
Prime mover = muscle that acts as the initial and main source of motive power
Super set = set of 2 exercises that are performed back-to-back without any rest time
between them.
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 = strength and stabilization exercise per body part in resistance training
portion of the program
Strength Level – Phase 3 (Hypertrophy training)
Goals =
- Achieve optimal levels of muscular hypertrophy (increase muscle size)
Training Strategies =
- High volume, moderate to high loads, moderate or low reps (6-12)
Strength Level – Phase 4 (maximum strength level)
Goals =
- Increase motor unit recruitment
- Increase frequency of motor unit recruitment
- Improve peak force
Training Strategies
- High loads, low reps (1-5), longer rest
Power level – Phase 5
Rate of force production = ability of muscles to exert maximal force output in a minimal
amount of time
Goals =
- Enhance neuromuscular efficiency
- Enhance prime mover strength
- Increase rate of force production
, Training Strategies
- Superset = one strength and one power exercise per body part in resistance training
portion of program
- Perform all power exercises as fast as can be controlled
2) Basic Exercise Science
Human movement system = combination and interrelation of the nervous, muscular and
skeletal systems.
Nervous system = a conglomeration of billions of cells specifically designed to provide a
communication network within the human body.
3 primary functions of nervous system =
Sensory = the ability of the nervous system to sense changes in either the internal or
external environment
Integrative = to analyze and interpret sensory info to allow for proper decision making,
which produces the appropriate response.
Motor = neuromuscular response to sensory info
Proprioception = cumulative sensory input to the central nervous system from all
mechanoreceptors that sense body position and limb movement
Neuro = functional unit of the nervous system. 3 parts cell body, axon, dendrites.
cell body = nucleus and other organelles, lysosomes, mitochondria and Golgi complex
axon = provides communication from the brain and spinal cord to other parts of the body
dendrites = gather info from other structures and transmit it back into the neuron
sensory (afferent) neurons = transmit nerve impulses from effector sites (muscle and
organs) via receptors to brain and spinal cord.
Interneurons = transmit nerve impulses from the brain and spinal cord to effector sites.
Motor (efferent) neurons = transmit nerve impulses from the brain and spinal cord to
effector sites.
Nervous system is composed of 2 interdepenent divisions =
- Central nervous system (CNS) = the portion of the nervous system that consists of
the brain and spinal cord.
- Peripheral nervous system (PNS) = Cranial and spinal nerves that spread throughout
the body.
Peripheral nervous system has 2 main functions =
1. They provide a connection for the nervous system to activate different effector sites,
such as muscles (motor function)
2. Peripheral nerves relay information from the effector sites back ro the brain via
sensory receptors (sensory function), thus providing a constant update on the
relation between the body and the environment.
