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1
Q

3 OPT Training Stages

A
  1. Stabilization
  2. Strength
  3. Power
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2
Q

OPT Training Phases

A
  1. Stabilization Endurance
  2. Strength Endurance
  3. Muscular Development
  4. Maximal Strength
  5. Power
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3
Q

Phases that have super sets

A

2 & 5

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4
Q

3 parts of a neuron

A
  1. Cell body
  2. Axon
  3. Dendrites
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5
Q

3 joint motions

A
  1. Roll
  2. Slide
  3. Spin
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6
Q

Skeletal System Functions: (5)

A
  1. Shape
  2. Protect
  3. Movement
  4. Blood production
  5. Store Minerals
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7
Q

Layers of muscle:

A

Epimysium
Perimysium
Endomysium (deepest layer)

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8
Q

Slow Twitch Fibers:

A
  1. Increased oxygen
  2. Smaller
  3. Less force
  4. Slow fatigue
  5. More capillaries
    (Type 1)
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9
Q

Fast Twitch fibers:

A
  1. Less oxygen
  2. Larger
  3. More force
  4. Fast fatigue
  5. Less capaillaries
    (Type 2)
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10
Q

Muscle Spindle:

A
  1. Change in length
  2. Stretch reflex
  3. Causes contraction
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11
Q

Glogi tendon:

A
  1. Attaches to tendons
  2. Change in muscle tension
  3. Causes relaxation
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12
Q

Blood flow to heart:

A
  1. Right A (no O)
  2. Right V (no O)
  3. Left A (O)
  4. Left V (O to body)
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13
Q

Blood Vessels:

A
  1. Arteries
  2. Arterioles
  3. Capillaries
  4. Venules
  5. Veins
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14
Q

Blood functions: (7)

A
  1. Transport Oxygen
  2. Transport waste
  3. Transport hormones
  4. Carry heat
  5. Regulate body temp
  6. Clotting
  7. Fight infection
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15
Q

ATP-PC:

A
  1. 10-15 seconds
  2. Fastest
  3. Anaerobic (no O)
  4. Short
  5. High Intensity
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16
Q

Glycolysis:

A
  1. 30-50 seconds
  2. Uses carbs
  3. Medium duration
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17
Q

Oxidative system:

A
  1. Oxidative
  2. Slow process
  3. Long duration
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18
Q

3 oxidative systems:

A
  1. Aerobic Glycolysis
  2. Krebs Cycle
  3. Electron transport Chain (ETC)
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19
Q

Repiratory Quotient

A

RQ of .7 = 100% fat

RQ of 1 = 100% carbs

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20
Q

Sagittal Plane:

A

Motion:
-Flexion/Extension

Axis:
-Coronal

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21
Q

Frontal Plane:

A

Motion:
-Abduction/adduction, lateral flexion, eversion/inversion

Axis:
-Anterior/Posterior

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22
Q

Transverse plane:

A

Motion:
- internal/external rotation, left/right rotation, horizontal abduction/adduction

Axis:
- longitudinal

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23
Q

HR training zones:

A
  1. 65-75%
  2. 76-85%
  3. 86-95%
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24
Q

Which pulse?

A

Radial pulse

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25
Q

BMI for overweight/obese

A

Overweight: 25-29.99
Obese: 30-34.99

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26
Q

Cumulative injury cycle:

A
  1. Tissue trauma
  2. Inflammation
  3. Muscle spasms
  4. Adhesions
  5. Altered neuromuscular control
  6. Muscle imbalance
  7. Repeat
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27
Q

Integrated flexibilty continuum:

A
  1. Corrective (SMR & static stretching)
  2. Active (SMR & active isolated stretching)
  3. Functional (SMR & dynamic stretching)
28
Q

Recommended exercise for adults:

A

150 minutes of moderate intensity
OR
75 minutes of vigorous aerobic exercise

29
Q

Cardiovascular training for general health:

A

60% of max O consumption

30
Q

FITTE Principles:

A 
Frequency
Intensity
Time
Type
Enjoyment
31
Q

Local stabilization system muscles (type 1 slow twitch)

A 
Transverse Adominis
Internal Oblique
Lumbar Multi Fidus
Pelvic Floor Muscles
Diaphragm
32
Q

Best core exercise for beginners:

A

Prone iso ab

Plank

33
Q

Core Musculature:

A

Local Stabilization System
Global Stabilization System
Movement System

34
Q

Stabilization exercises:

A
  1. Involve no lower body joint movement
  2. Balance power include a “hop”
  3. Balance strength involve bending at hip or knee
35
Q

Proprioceptively challenging equipment:

A
  1. Floor
  2. Balance beam
  3. Half foam roll
  4. Foam pad
  5. Balance disk
  6. Wobble board
  7. Bosu ball
36
Q

Three phases of plyometric training:

A
  1. Eccentric
  2. Amortization
  3. Concentric/loading
37
Q

Three phases general adaptation syndrome:

A
  1. Alarm Reaction
  2. Resistance development
  3. Exhaustion
38
Q

5 resistance training adaptations:

A
  1. Stabilization
  2. Muscular Endurance
  3. Muscle Hypertrophy
  4. Strength
  5. Power
39
Q

Resistance Training Systems:

A 
Single set
Multiple set
Pyramid
Superset
Drop set
Circuit training
Peripheral heart action
Split routine
A vertical loading
Horizontal loading
40
Q

Acute variables of training:

A 
Repitition
Set
Training intensity
Rep tempo
Rest interval
Training volume
Training frequency
Training duration
Exercise selection
41
Q

ATP Recovery:

A

20-30 sec: 50%
40 sec: 75%
60 sec: 85%
3 min: 100%

42
Q

Exercise tools:

A 
Free weights
Machines
Cable machines
Elastic Bands
Medicine Balls
Kettle Bells
Body Weight
TRX
Bosuball
Stability Ball
43
Q

Protein Intakes:

A

Sedentary: .4g/lb

Strength: .5-.8g/lb

Endurance: .5-.6g/lb

44
Q

Amino Acids:

A

20 total

8 essential

45
Q

Recommended Macros:

A

Pro: 10-35%
Cho: 45-65%
Fats: 20-35%

46
Q

Macro Calories:

A

Protein: 4 cal/g
Carbs: 4 cal/g
Fats: 9 cal/g
Alcohol: 7 cal/g

47
Q

Fluid recommendations:

A

6-12 oz every 15-20 min of exercise

16-24 oz / lb loss during exercise

48
Q

Common vitamins with adverse effects when consumed in excess:

A

Zinc
Iron
Vit D
Vit A

49
Q

5 stages of change:

A 
Precontemplation
Contemplation
Preparation
Action
Maintenance
50
Q

Barriers to exercise:

A 
Not enough time
Unrealistic goals
Lack of support
Social physique anxiety
Convenience
51
Q

SMART goals

A 
Specific
Measurable
Attainable
Realistic
Timely
52
Q

Hypertension

A

140/90 or greater

53
Q

Fiber: g/day women & men

A

WOMEN: 25-28g/day

MEN: 30-34g/day

54
Q

Fluids per day: women and men

A

WOMEN: 11.5 cups

MEN: 15.5 cups

55
Q

Fat soluble vitamins:

A

A,D,E,K

56
Q

Contraindications:

A

Excluding potentially dangerous exercise/movement

57
Q

Skinfold test: where and direction

A

Biceps/triceps: vertical

Subscapularis/super iliac: diagonal

58
Q

3 posture distortion patterns

A

Pes Planus
Upper Crossed
Lower Crossed

59
Q

LPHC

A

Lumbar-Pelvic-Hip Complex

Feet/ankles, knees, hips, shoulders, neck/head

60
Q

SAID Principle

A

Specific Adaptation to Imposed Demand

AKA principle of specificity

Essentially, the body’s response to stress

Mechanical/Neuromuscular/Metabolic

61
Q

Relative Flexability:

A

Bodys ability to find the path of least resistance

62
Q

Synergist Dominance:

A

Synergist muscle takes over for agonist muscle

63
Q

Autogenic inhibition:

A

Tension on golgi tendon which signals the muscle to reduce tension/relax

64
Q

Reciprocal Inhibition:

A

Agonist muscle contracts, antagonist muscle lengthens

65
Q

Altered reciprocal inhibition

A

Over active agonist deters neural drive to antagonist

NASM Cheat Sheet (7 decks)

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