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NASM CHEAT SHEET > Assessments and program design > Flashcards

Assessments and program design Flashcards

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1
Q

What is Periodization?

A

Systemic planning of training to reach the best performance for a specific time frame or event

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2
Q

What is the breakdown of Periodization?

A

Macrocycle: a year or more
Mesocycle: a specific block of training within a macrocycle, typically to prepare for an event. Approx a month long
Microcycle: a weeklong block

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3
Q

What is Linear Periodization?

A

Increasing the intensity of training load while decreasing volume over a period of time

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4
Q

What is Undulating (nonlinear) Periodization?

A

Using changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis

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5
Q

What is the key attribute of overtraining?

A

The client is not recovering between workouts

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6
Q

What is a SMART goal?

A

Specific
Measurable
Attainable
Realistic
Timely

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7
Q

What is the difference between process goals and outcome goals?

A

Process goals are shorter-term, such as going to the gym once. Outcome goals are the result of consistently achieving process goals.

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8
Q

What are 3 cognitive strategies that could change a client’s thinking about exercize?

A
  1. Positive self-talk
  2. Psyching up (preworkout music)
  3. Mental imagery
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9
Q

What 4 things should be covered in your first meeting with a client?

A
  1. Health concern goals
  2. Fitness goals
  3. Past exercise experiences
  4. Fitness assessment
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10
Q

What are the 5 stages of the transtheoretical model?

A
  1. Precontemplation
  2. Contemplation (active in ~6 mos)
  3. Preparation (sporadic activity)
  4. Action (active <6 mos)
  5. Maintenance
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11
Q

What are the characteristics of the PAR-Q+?

A
  1. Subjective
  2. Yes/No
  3. Determines whether it’s safe for a client to begin exercising
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12
Q

What are the characteristics of the Health History Questionnaire (HHQ)?

A
  1. Subjective, but more detailed than PAR-Q+, open-ended questions
  2. Medications
  3. Family history
  4. Job, stress level, etc.
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13
Q

What are the kinetic chain checkpoints?

A
  1. Feet/ankles
  2. Knees
  3. Lumbo-pelvic-hip complex
  4. Shoulders
  5. Head and neck
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14
Q

What is Lower Crossed Syndrome (lordotic posture)?

A

Butt sticking out like for Insta. Anterior pelvic tilt

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15
Q

Which muscles are overactive/tight in Lower Crossed Syndrome? Which are underactive/weak?

A

Tight:
* Hip flexors (psoas, rectus femoris, TFL)
* Lumbar extensors (low-back muscles)
Weak:
* Gluteus maximus and medius
* Hamstring complex
* Abdominals

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16
Q

What is Upper Crossed Syndrome (kyphotic posture)?

A

Rounded, hunched shoulders

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17
Q

Which muscles are overactive/tight in Upper Crossed Syndrome? Which are underactive/weak?

A

Overactive:
* Pectoralis major and minor (chest muscles)
* Levator scapula and sternocleidomastoid (neck muscles)
* Upper trapezius
Weak:
* Middle and lower trapezius, rhomboids (mid-back muscles)
* Deep cervical flexors (muscle deep within the neck)

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18
Q

Which muscles are overactive/tight in Forward Head Posture Which are underactive/weak?

A

Tight:
cervical spine extensors
upper traps
levator scapula
Weak:
rhomboids
lower/mid traps
neck flexors

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19
Q

Tell me about the Overhead Squat assessment

A
  1. First assessment to be performed
  2. Attempt to bring femur parallel to ground
  3. 5 reps
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20
Q

If the feet turn out during an OHS, what muscles are overactive/tight and which are underactive/weak?

A

Tight:
* Gastrocnemius/soleus (calves)
* Hamstrings complex
Weak:
* Anterior and posterior tibialis (shin muscles)
* Gluteus maximus and medius

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21
Q

If you observe knees valgus during an OHS, what muscles are overactive/tight and underactive/weak?

A

Overactive:
* Tensor fascia latae (TFL)(muscle near front of hip)
* Adductor complex (inner thigh muscles)
Underactive:
* Gluteus maximus and medius
* Anterior and posterior tibialis

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22
Q

If you observe an arched lower back during an OHS, what muscles are overactive/tight and underactive/weak?

A

Tight:
* Hip flexors (rectus femoris, psoas, TFL)
* Lumbar extensors (low-back muscles)
* Latissimus dorsi (large back muscle)
Weak:
* Gluteus maximus
* Hamstrings complex
* Abdominals

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23
Q

If you observe a forward lean during an OHS, what muscles are overactive/tight and underactive/weak?

A

Tight:
* Hip flexors
* Gastrocnemius/soleus
* Rectus abdominis and external obliques (superficial abdominal
muscles)
Weak:
* Gluteus maximus
* Hamstrings complex
* Lumbar extensors

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24
Q

If you observe arms falling forward during an OHS, what muscles are overactive/tight and underactive/weak?

A

Tight:
* Latissimus dorsi
* Pectoralis major and minor (chest muscles)
* Teres major (posterior shoulder muscle)
Weak:
* Middle and lower trapezius (mid-back muscle)
* Rhomboids (muscles near shoulder blades)
* Posterior deltoids (back of shoulder muscles)
* Portions of the rotator cuff (small muscles that stabilize the
shoulder)

25
Q

From what perspective is the single leg squat assessment viewed? How many reps are done?

A

Anterior. 5 reps.

26
Q

If you observe knees valgus during a single leg squat, what muscles are overactive/underactive?

A

Overactive:
* Tensor fascia latae (TFL)
* Adductor complex
Underactive:
* Gluteus maximus and medius
* Anterior and posterior tibialis

27
Q

What causes knees valgus?

A

The adductors are too strong/tight relative to weak abductors and glutes.

28
Q

What are the characteristics of pes planus distortion syndrome?

A

Collapsed foot arches, knees valgus & internally rotated, hips adducted & internally rotated

29
Q

What muscles are overactive/underactive in pes planus distortion syndrome?

A

Overactive:
* Gastrocnemius and soleus (calves)
* Adductor complex (inner thighs)
* Hip flexors (muscles near front of hips)
Underactive:
* Anterior and posterior tibialis (shin muscles)
* Gluteus maximus and medius (butt muscles)

30
Q

What are the characteristics of the pushing & pulling assessments?

A
  1. Narrow split stance
  2. 10 reps, challenging but not exhausting
  3. View from the side the LPHC, shoulders, cervical spine & head
31
Q

If you observe head forward during a pushing/pulling assessment, what muscles are overactive/underactive?

A

Overactive:
* Levator scapulae
* Sternocleidomastoid (anterior neck muscles)
Underactive:
* Deep cervical flexors (deep neck stabilizer muscles)

32
Q

If you observe elevated shoulders during a pushing/pulling assessment, what muscles are overactive/underactive?

A

Overactive:
* Levator scapulae (posterior neck muscles)
* Upper trapezius
Underactive:
* Lower trapezius

33
Q

If you observe low back arching during a pushing/pulling assessment, what muscles are overactive/underactive?

A

Overactive:
* Hip flexors (TFL, psoas, rectus femoris)
* Lumbar extensors
Underactive:
* Gluteus maximus
* Hamstrings complex
* Abdominals

34
Q

What are the normal resting heart rates for males & females?

A

Male: 60-70
Female: 72-80
(A RHR 5 beats higher than normal for a client can indicate overtraining)

35
Q

What are the characteristics of the max pushup assessment?

A
  1. lower to 90 degrees at elbow
  2. kneeling ok
  3. 60 secs or to exhaustion
36
Q

What does the bench press assessment do?

A

Estimates the one-rep max

37
Q

What is the structure of the bench press and squat assessments?
(do not memorize, just summarize)

A
  1. Warm up & do 3 reps
  2. 2-minute rest
  3. Bench press: add 10-20lbs, Squat: add 30-40lbs
  4. Repeat until client can’t add any more weight
38
Q

Do we do the Valsalva maneuver?

A

No we do not!

39
Q

What does the 40-yard dash assess?

A

reaction capabilities, acceleration, max sprinting speed

40
Q

What does the Pro Shuttle Assessment assess?

A

acceleration, deceleration, agility, control

41
Q

What is the most valid measurement of aerobic fitness?

A

VO2 max

42
Q

What type of client is the YMCA 3-minute step test best for? How tall is the step?

A

Deconditioned clients. 12 inches.

43
Q

What is the Rockport Walk test and who is it best for?

A

A 1-mile walking test to estimate VO2 max. Best for beginning exercisers.

44
Q

What is the 1.5-mile run test and who is it best for?

A

Estimates VO2 max using time or HR. Best for fitter people.

45
Q

In the Talk Test, what are the markers of VT1 and VT2?

A

VT1 (body using equal amts carbs & fats for fuel): breathing becomes audible
VT2: client cannot respond verbally

46
Q

What order do we do the assessments in?

A
  1. Health screening questionnaires
  2. Physiological assessments (BP)
  3. Body composition assessments (skinfold)
  4. Postural & movement assessments (OHS)
  5. Cardio assessments (Rockport)
  6. Performance assessments (40-yd dash)
47
Q

What scale is used for measuring RPE (rate of perceived exertion?)

A

1-10 (recommended) or 6-20

48
Q

What is the formula for BMI?

A

(weight in kg)/
(height in M), squared
*if using imperial units, multiply the result by 703

49
Q

What is the BMI range for overweight? Obese?

A

> 25 Overweight
30 Obese

50
Q

What can affect the accuracy of a bioelectrical impedance (BIA) test?

A

Hydration status.

51
Q

What are the general aerobic activity recommendations? (memorize)

A

150 mins moderate cardio 5X/week
OR
75 mins vigorous cardio 3X/week

52
Q

Proprioceptively challenging scale: Equipment

A

Floor–>
Balance beam–>
Half foam roll–>
Foam pad–>
Balance disk–>
Wobble board–>
Bosu ball

53
Q

Proprioceptively challenging scale: Exercise progressions

A
  1. Two leg and stable
  2. Single leg and stable
  3. Two leg and unstable
  4. Single leg and unstable
54
Q

What are the 3 parts of a plyomertic exercise?

A
  1. Eccentric phase:(deceleration/loading phase) muscles are lengthening
  2. Amortization phase (transition phase)
  3. Concentric phase (shortening phase): energy is released, e.g. a jump
55
Q

What is the Peripheral Heart Action System?

A

A variation of circuit training, this alternates between upper body and lower body exercises. MAY lead to better circulation over time.

56
Q

What exercise differences do kids have?

A

Pretty good at endurance tasks but have lower glycolytic enzymes than adults–can’t do longer duration high-intensity tasks. Also more susceptible to environmental stressors (heat/humidity)

57
Q

What are the four Ps of marketing?

A
  1. Product
  2. Price
  3. Place
  4. Promotion
58
Q

What does the LEFT test assess?

A

Agility, acceleration, deceleration, neuromuscular control

59
Q

What are the four sites of the Durnin-Womersley skinfold assessment?

A

Biceps, triceps, subscapular, and suprailiac

NASM CHEAT SHEET (4 decks)

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