NASM PES flashcards

32 cards. Read the term and the definition here. The deck at the top of this page is optional.

Cognitive stage of motor learning

Beginner learning stage with frequent, large errors; the athlete needs explicit instruction, demonstration, and frequent feedback while movement patterns remain inconsistent and consciously controlled.

External focus of attention

Cueing attention on the movement outcome or environment, such as pushing the ground away, typically improves performance and retention compared with body-focused internal cues.

Knowledge of performance

Feedback describing movement technique or kinematics rather than the outcome; used to correct form, while knowledge of results describes only the result of the action.

Self-efficacy sources (Bandura)

Mastery experiences, vicarious experience, verbal persuasion, and physiological or affective states; mastery experience is the strongest contributor to an athlete's belief in their capability.

Inverted-U hypothesis

Arousal-performance relationship in which moderate arousal optimizes performance while very low or very high arousal impairs it; the optimal point varies with task complexity and the individual.

Mastery motivational climate

An environment emphasizing self-referenced improvement, effort, and learning; it is associated with greater intrinsic motivation and lower anxiety than ego-involving, comparison-based climates.

SAID principle

Specific Adaptation to Imposed Demands: the body adapts specifically to the stress applied, so training must replicate the target sport's movement patterns, velocities, joint angles, and energy demands.

General adaptation syndrome

Selye's three-stage response to stress: alarm with fatigue and soreness, resistance with adaptation and improved fitness, and exhaustion with maladaptation when stress is excessive or prolonged.

Force-velocity relationship

As external load increases, concentric shortening velocity decreases; peak mechanical power generally occurs at moderate loads rather than at either the very light or very heavy extreme.

Stretch-shortening cycle

A rapid eccentric stretch followed by a brief amortization phase and a concentric action; stored elastic energy and the stretch reflex augment force when amortization is short.

Third-class lever

A lever where effort is applied between the fulcrum and the load, as in most human joints; it favors speed and range of motion but requires more force than the load.

Reliability versus validity

Reliability is the consistency and repeatability of a measurement across trials; validity is the degree to which a test measures the construct it claims to measure.

Coefficient of variation

CV = (standard deviation divided by the mean) multiplied by 100, expressing test variability as a percentage; used to compare typical measurement error with the smallest worthwhile change.

Minimal detectable change

MDC = 1.96 x square root of 2 x SEM, where SEM = SD x square root of (1 minus ICC); it is the smallest change unlikely to be caused by measurement error.

Smallest worthwhile change

Commonly calculated as 0.2 multiplied by the between-athlete standard deviation, representing a small effect; used to judge whether a change is practically meaningful for performance.

Session-RPE training load

Session load in arbitrary units equals the RPE rating on a 0-10 scale multiplied by session duration in minutes; a simple global measure of internal training stress.

Typical test order

Assessments are sequenced from least to most fatiguing: anthropometrics and body composition, then power, agility and speed, then strength, then muscular endurance, then aerobic capacity.

OPT Phase 1

Stabilization Endurance: 12-20 repetitions, 1-3 sets, 0-90 seconds rest, 4/2/1 tempo, emphasizing corrective flexibility, core stabilization, balance stabilization, and plyometric stabilization.

OPT Phase 5

Power: 1-5 repetitions for strength-focused power or 8-10 for power-focused, 3-5 sets, 3-5 minutes rest, explosive tempo, typically supersetted with a strength exercise.

Amortization phase

The brief transition between the eccentric and concentric phases of a plyometric action; a prolonged amortization phase dissipates stored elastic energy and reduces power output.

Flexibility continuum

Corrective flexibility uses SMR plus static stretching, active uses SMR plus active-isolated stretching, and functional uses SMR plus dynamic stretching; progressed in that order.

Speed determinants

Linear speed is the product of stride rate and stride length; improving one variable while excessively degrading the other will not raise overall running speed.

Periodization hierarchy

The annual plan is organized as a macrocycle covering a year or more, mesocycles lasting weeks to months, microcycles typically one week, and individual training sessions within them.

Linear versus undulating periodization

Linear periodization progressively shifts from high volume and low intensity toward low volume and high intensity; undulating periodization changes volume and intensity more frequently, often daily or weekly.

Taper design

Reducing training volume by roughly 40-60 percent while maintaining intensity and frequency for one to three weeks, allowing accumulated fatigue to dissipate before competition.

Exercise order rule

Explosive and multi-joint large-muscle exercises are performed first, followed by assistance and single-joint exercises, so fatigue does not compromise the highest-quality work.

Block periodization

Sequencing distinct mesocycle blocks: accumulation with high volume and general preparation, transmutation with sport-specific intensity, and realization for peaking and competition performance.

Protein for strength athletes

Approximately 1.6-2.2 grams per kilogram of body mass per day, distributed across meals of about 0.25-0.4 grams per kilogram to maximize muscle protein synthesis.

Carbohydrate intake ranges

Roughly 3-5 grams per kilogram per day for moderate training, 6-10 for endurance training of 1-3 hours daily, and 8-12 for heavy training of 4-5 hours daily.

Creatine monohydrate dosing

Maintenance of 3-5 grams per day, or loading with about 20 grams per day in four divided doses for 5-7 days, increasing phosphocreatine availability for short high-intensity efforts.

Caffeine ergogenic dose

About 3-6 milligrams per kilogram of body mass ingested 30-60 minutes before exercise improves endurance performance, power output, and perceived exertion in most athletes.

Beta-alanine supplementation

Daily intake of 3.2-6.4 grams for at least four weeks raises muscle carnosine, buffering hydrogen ions and benefiting high-intensity efforts lasting roughly one to four minutes.