NASM PES 4-7
Active Flexibility - ANS-stretching techniques to improve soft tissue extensibility in all planes of
motion; employs reciprocal inhibition; includes self-myofascial release, active-isolated
stretching, and neuromuscular stretching; used in Strength Level of OPT model
Active-isolated stretching - ANS-uses agonists and synergists to dynamically move a joint
through a range of motion; look just like static stretches; 1-2 sets, hold stretches 1-2 seconds for
5-10 repetitions
aerobic endurance (phase 1): long, steady-state, slow-paced intervals in HR zones 1 and 2 to
build aerobic endurance Aerobic System - ANS uses carbohydrates and fat to produce ATP in
the presence of oxygen; most effective all-or-none principle - ANS-when a muscle fiber is
stimulated to contract, it contracts completely
When a muscle is overactive or tight, it causes decreased neural drive to its functional
antagonist, which results in altered reciprocal inhibition (ANS). anaerobic power (stage 3) -
ANS-higher percentages of race pace; HIIT workouts; gradual inclusion of repeated sprints;
promotes improved anaerobic power and power-endurance
anaerobic system - ANS-ATP production without using oxygen; high power, limited capacity;
ATP-CP, glycolysis
anaerobic threshold, also known as the lactate threshold, is the point at which anaerobic
metabolism takes over and the body can no longer meet its oxygen demand. anaerobic training
(stage 2) - ANS-combines race pace, percent of race pace, and HIIT workouts to promote
aerobic endurance and enhance high-intensity (anaerobic) endurance
Arthrokinetic Dysfunction - ANS-biomechanical dysfunction in two articular partners that leads
to abnormal joint movement and proprioception
ATP-CP system - ANS-uses creatine phosphate instead of carbohydrates to rapidly produce
ATP
atrophy - ANS-loss in muscle fiber size
autogenic inhibition - ANS-inhibitory action to muscle spindles from prolonged GTO stimulation
ANS-eccentric and concentric movement of the balance leg; full range of motion; used in the
Strength Level of the OPT model for balance strength exercises Balance-Power Exercises -
ANS-hopping from one foot to another, hopping on same foot; requires optimal reactive joint
stabilization; used in Power Level of OPT model
Balance-Stabilization Exercises - ANS-little joint motion of the balance leg; used in Stabilization
Level of OPT model
co-contraction of the abdominal, lower back, and gluteal muscles is known as bracing (ANS).
cardiac output - ANS-heart rate x stroke volume
amount of blood pumped by the heart per minute
Causes of muscle imbalances - ANS-Pattern overload
• Poor technical skill
• Aging
• Decreased recovery and regeneration following activity
, • Movement that is repeated • Insufficient core strength • Immobilization
• Cumulative trauma
• Lack of neuromuscular
control
• Postural stress
Controlled Instability - ANS-Training environment that is as unstable as can safely be controlled
by an individual.
core - ANS-structures that make up the lumbo-pelvic-hip complex
Core Power Exercises - ANS-improve core musculature rate of force production; dynamic force
at functionally applicable speeds; used in Power Level of OPT model
core stability - ANS-overall LPHC stability derived from local and global stabilization
musculature
core-stabilization exercises - ANS-little-to-no motion through the pelvis and spine; used in
Stabilization Level of OPT model
core-strength exercises - ANS-more dynamic eccentric and concentric movement of spine; full
ROM using drawing-in and
bracing; used in Strength Level of OPT model
Self-myofascial release, static stretching, and neuromuscular stretching are examples of
corrective flexibility, which uses ANS-stretching techniques to correct postural dysfunction,
muscle imbalance, and joint dysfunction. These techniques are utilized in the Stabilization Level
of the OPT model. Cumulative Injury Cycle - ANS-A cycle whereby an injury will induce
inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle
imbalances. Muscle imbalance can lead to more inflammation, and the cycle repeats.
Davis Law of Soft Tissue - ANS-Soft tissue models along the lines of stress
Drawing-in Maneuver - ANS-drawing the navel in toward the spine; recruits local core
stabilizers
Dynamic Joint Stabilization - ANS-The ability of the kinetic chain to stabilize a joint during
movement.
dynamic stretching - ANS-exercises that use force production and momentum to take a joint
through full range of motion
elastic limit - ANS-smallest value of stress required to produce permanent strain in soft tissue
Elasticity - ANS-spring-like behavior of connective tissue that enables it to return to original
shape or size when forces are
removed; like a spring
The normal extensibility of all soft tissues that enables a joint's full range of motion is called
flexibility (ANS). functional flexibility - ANS-stretching techniques to improve optimum
neuromuscular control throughout full range of motion; dynamic movements at realistic speeds;
includes self-myofascial release and dynamic stretching; used in Power Level of OPT model
functional strength is the neuromuscular system's capacity to quickly and effectively produce
dynamic eccentric, concentric, and isometric stabilization actions during functional movement.
global core stabilizers - ANS-muscles attaching from spine to pelvis; movement muscles that
help stabilize LPHC with isometric contractions
global stabilization system muscles - ANS-Quadratus lumborumPsoas majorExternal
obliquePortions of the internal oblique Rectus abdominis
Active Flexibility - ANS-stretching techniques to improve soft tissue extensibility in all planes of
motion; employs reciprocal inhibition; includes self-myofascial release, active-isolated
stretching, and neuromuscular stretching; used in Strength Level of OPT model
Active-isolated stretching - ANS-uses agonists and synergists to dynamically move a joint
through a range of motion; look just like static stretches; 1-2 sets, hold stretches 1-2 seconds for
5-10 repetitions
aerobic endurance (phase 1): long, steady-state, slow-paced intervals in HR zones 1 and 2 to
build aerobic endurance Aerobic System - ANS uses carbohydrates and fat to produce ATP in
the presence of oxygen; most effective all-or-none principle - ANS-when a muscle fiber is
stimulated to contract, it contracts completely
When a muscle is overactive or tight, it causes decreased neural drive to its functional
antagonist, which results in altered reciprocal inhibition (ANS). anaerobic power (stage 3) -
ANS-higher percentages of race pace; HIIT workouts; gradual inclusion of repeated sprints;
promotes improved anaerobic power and power-endurance
anaerobic system - ANS-ATP production without using oxygen; high power, limited capacity;
ATP-CP, glycolysis
anaerobic threshold, also known as the lactate threshold, is the point at which anaerobic
metabolism takes over and the body can no longer meet its oxygen demand. anaerobic training
(stage 2) - ANS-combines race pace, percent of race pace, and HIIT workouts to promote
aerobic endurance and enhance high-intensity (anaerobic) endurance
Arthrokinetic Dysfunction - ANS-biomechanical dysfunction in two articular partners that leads
to abnormal joint movement and proprioception
ATP-CP system - ANS-uses creatine phosphate instead of carbohydrates to rapidly produce
ATP
atrophy - ANS-loss in muscle fiber size
autogenic inhibition - ANS-inhibitory action to muscle spindles from prolonged GTO stimulation
ANS-eccentric and concentric movement of the balance leg; full range of motion; used in the
Strength Level of the OPT model for balance strength exercises Balance-Power Exercises -
ANS-hopping from one foot to another, hopping on same foot; requires optimal reactive joint
stabilization; used in Power Level of OPT model
Balance-Stabilization Exercises - ANS-little joint motion of the balance leg; used in Stabilization
Level of OPT model
co-contraction of the abdominal, lower back, and gluteal muscles is known as bracing (ANS).
cardiac output - ANS-heart rate x stroke volume
amount of blood pumped by the heart per minute
Causes of muscle imbalances - ANS-Pattern overload
• Poor technical skill
• Aging
• Decreased recovery and regeneration following activity
, • Movement that is repeated • Insufficient core strength • Immobilization
• Cumulative trauma
• Lack of neuromuscular
control
• Postural stress
Controlled Instability - ANS-Training environment that is as unstable as can safely be controlled
by an individual.
core - ANS-structures that make up the lumbo-pelvic-hip complex
Core Power Exercises - ANS-improve core musculature rate of force production; dynamic force
at functionally applicable speeds; used in Power Level of OPT model
core stability - ANS-overall LPHC stability derived from local and global stabilization
musculature
core-stabilization exercises - ANS-little-to-no motion through the pelvis and spine; used in
Stabilization Level of OPT model
core-strength exercises - ANS-more dynamic eccentric and concentric movement of spine; full
ROM using drawing-in and
bracing; used in Strength Level of OPT model
Self-myofascial release, static stretching, and neuromuscular stretching are examples of
corrective flexibility, which uses ANS-stretching techniques to correct postural dysfunction,
muscle imbalance, and joint dysfunction. These techniques are utilized in the Stabilization Level
of the OPT model. Cumulative Injury Cycle - ANS-A cycle whereby an injury will induce
inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle
imbalances. Muscle imbalance can lead to more inflammation, and the cycle repeats.
Davis Law of Soft Tissue - ANS-Soft tissue models along the lines of stress
Drawing-in Maneuver - ANS-drawing the navel in toward the spine; recruits local core
stabilizers
Dynamic Joint Stabilization - ANS-The ability of the kinetic chain to stabilize a joint during
movement.
dynamic stretching - ANS-exercises that use force production and momentum to take a joint
through full range of motion
elastic limit - ANS-smallest value of stress required to produce permanent strain in soft tissue
Elasticity - ANS-spring-like behavior of connective tissue that enables it to return to original
shape or size when forces are
removed; like a spring
The normal extensibility of all soft tissues that enables a joint's full range of motion is called
flexibility (ANS). functional flexibility - ANS-stretching techniques to improve optimum
neuromuscular control throughout full range of motion; dynamic movements at realistic speeds;
includes self-myofascial release and dynamic stretching; used in Power Level of OPT model
functional strength is the neuromuscular system's capacity to quickly and effectively produce
dynamic eccentric, concentric, and isometric stabilization actions during functional movement.
global core stabilizers - ANS-muscles attaching from spine to pelvis; movement muscles that
help stabilize LPHC with isometric contractions
global stabilization system muscles - ANS-Quadratus lumborumPsoas majorExternal
obliquePortions of the internal oblique Rectus abdominis
