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NASM > BASIC & APPLIED SCIENCES > Flashcards

BASIC & APPLIED SCIENCES Flashcards

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1
Q

When is the best time for clients to measure their resting heart rate?

A

Upon waking in the morning

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2
Q

Name two common tests for assessing cardiorespiratory efficiency.

A

YMCA 3-Minute Step Test and Rockport Walk Test

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3
Q

What are three methods of assessing body fat percentage?

A

Underwater weighing, bioelectrical impedance, and skin-fold measurements

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4
Q

What do you call measurable data regarding a client’s physical state, such as body composition, movement assessments, and cardiorespiratory ability?

A

Objective information

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5
Q

What is the BMI range for a person who has a very high risk of disease?

A

35.0-39.99

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6
Q

What are the two main calf muscles that are responsible for concentrically accelerating plantar flexion

A

Gastrocnemius and soleus

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7
Q

Name the muscle that is responsible for concentrically accelerating hip extension and external rotation.

A

Gluteus maximus

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8
Q

What do you call information gathered from a client that includes their occupation, lifestyle, and medical background

A

Subjective information

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9
Q

During an Overhead Squat assessment, what are the probable overactive muscles when the feet turn out?”

A

Soleus, lateral gastrocnemius, and biceps femoris (short head)

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10
Q

During an Overhead Squat assessment, what are the probable overactive muscles when the knees move inward?

A

Adductor complex, biceps femoris (short head), tensor fascia latae, vastus lateralis

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11
Q

During an Overhead Squat assessment, what are the probable overactive muscles when there is an excessive forward lean?

A

Soleus, gastrocnemius, hip flexor complex, abdominal complex

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12
Q

Name the class of medication that decreases heart rate and blood pressure

A

Beta-blockers

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13
Q

What is an indicator that a female client’s ankle complex will be in a plantar flexed position for extended periods of time based on occupation?”

A

Wearing dress shoes (high heels)

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14
Q

Name three postural distortion patterns that might be seen during a static postural assessment.”

A

Pronation distortion syndrome, lower crossed syndrome, upper crossed syndrome

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15
Q

During an Overhead Squat assessment, what are the probable overactive muscles when the low back arches?”

A

Hip flexor complex, erector spinae, latissimus dorsi

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16
Q

During an Overhead Squat assessment, what are the probable overactive muscles when the client’s arms fall forward?”

A

Latissimus dorsi, teres major, pectoralis major/minor

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17
Q

During a Pushing assessment, what are the probable overactive muscles when a client’s shoulders elevate and/or the head moves forward?”

A

Upper trapezius, sternocleidomastoid, and levator scapulae

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18
Q

During an Overhead Squat assessment, what are the probable underactive muscles if a client’s feet turn out?”

A

Medial gastrocnemius, medial hamstring complex, gracilis, sartorius, popliteus

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19
Q

What are the probable underactive muscles when a client’s arms fall forward during an Overhead Squat Assessment?”

A

Middle/lower trapezius, rhomboids, rotator cuff

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20
Q

What are the probable underactive muscles when a client’s knees move inward during an Overhead Squat Assessment?”

A

Gluteus medius/maximus, vastus medialis oblique

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21
Q

During an Overhead Squat assessment, what are the probable underactive muscles when a client shows an excessive forward lean?”

A

Anterior tibialis, gluteus maximus, erector spinae

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22
Q

During an Overhead Squat assessment, what are the probable underactive muscles when a client’s low back arches?

A

Gluteus maximus, hamstring complex, intrinsic core stabilizers

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23
Q

During a Pushing assessment, what are the probable underactive muscles when a client’s shoulders elevate?”

A

Middle/ lower trapezius

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24
Q

During a Pushing assessment, what are the probable underactive muscles when a client’s head protrudes forward?

A

Deep cervical flexors

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25
Q

After assessing a client’s Overhead Squat, which muscles should you have them foam roll and stretch?

A

Overactive muscles

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26
Q

After assessing a client’s Overhead Squat, which muscles should you have them strengthen?

A

Underactive muscles

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27
Q

Name the assessment that measures lower extremity agility and neuromuscular control.

A

Shark Skill Test

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28
Q

Name 2 conditions in which Beta-blockers might be prescribed.

A

High blood pressure and arrhythmias

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29
Q

What muscle action develops tension while lengthening and prevents resistance from accelerating in an uncontrolled manner?

A

Eccentric

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30
Q

Name the imaginary bisector that divides the body into right and left halves.

A

Sagittal plane

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31
Q

This movement primarily occurs from side toside, as if there were a wall in front of and behind the body.”

A

Frontal plane movements

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32
Q

Name the energy storage and transfer unit within the cells of the body

A

Adenosine Triphosphate or ATP

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33
Q

What is the starting zone of cardiorespiratory training when a client scores poor during the YMCA 3-Minute Step Test?

A

Zone one

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34
Q

What is the starting zone of cardiorespiratory training when a client scores average on the YMCA 3-Minute Step Test?

A

Zone two

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35
Q

What information can be provided to the health and fitness professional by knowing the client’s occupation?

A

Common movement patterns

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36
Q

What relevant information can you learn about a client based on their occupation and movement capacity?

A

Extended periods of sitting, repetitive movements, dress shoes, mental stress

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37
Q

Which muscles have decreased neural control once a client has had an ankle sprain?

A

Gluteus maximus and gluteus medius

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38
Q

What muscle action develops when a muscle exerts more force than is placed on it, resulting in the shortening of the muscle?

A

Concentric

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39
Q

This chamber of the heart gathers oxygenated blood coming to the heart from the lungs.

A

Left atrium

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40
Q

Give the straight percentage method equation for calculating a client’s target heart rate.

A

(220-client’s age) x desired intensity

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41
Q

Name the muscles involved in respiratory inspiration.

A

Diaphragm, external intercostals, scalenes, sternocleidomastoid, pectoralis minor

42
Q

What are three guidelines for the health and fitness professional when taking the radial pulse of a client?

A

Touch should be gentle, take the pulse when the client is calm, take the pulse over the course of 3 days (at the same time each day) and average the results to ensure accuracy

43
Q

Name the functional unit of the muscle that lies in the space between two Z lines. It produces muscular contraction and is formed by repeating sections of actin and myosin.

A

Sarcomere

44
Q

The science concerned with the internal and external forces acting on the human body and the effects produced by these forces.

A

Biomechanics

45
Q

The heart rate training zone between 65 to 75% that builds an aerobic base and aids in recovery.

A

Zone 1

46
Q

The heart rate training zone between 76 to 85% that increases both aerobic and anaerobic endurance.

A

Zone 2

47
Q

The heart rate training zone between 86 to 95% that builds high-end work capacity.

A

Zone 3

48
Q

Represents the pressure within the arterial system after the heart contracts.

A

Systolic blood pressure

49
Q

Represents the pressure within the arterial system when the heart is resting and filling with blood.

A

Diastolic blood pressure

50
Q

The method of measuring body fat percentages that conducts an electrical current through the body to measure fat.

A

Bioelectrical impedance

51
Q

What are the four skin-fold sites tested when using the Durnin-Womersley formula for body fat assessment?

A

Biceps, triceps, subscapular, iliac crest

52
Q

What is the waist-to-hip ratio for males and females that puts them at a greater risk for disease?

A

A ratio greater than 0.95 for males and greater than 0.80 for females

53
Q

Muscles that assist the prime movers.

A

Synergists

54
Q

Risk for disease increases when an overweight person’s BMI level is____.

A

25 or greater

55
Q

Sensory receptors responsible for sensing distortion in body tissues.

A

Mechanoreceptors

56
Q

What is the amount of time recovery pulse is taken after completing the YMCA 3- Minute Step Test?

A

Within 5 seconds of completing the exercise, take the client’s pulse for 60 seconds

57
Q

What is the level that a client is instructed to squat to when performing the Overhead Squat assessment?

A

Height of a chair

58
Q

Receptors sensitive to change in tension of the muscle and the rate of that change.

A

Golgi tendon organs

59
Q

Receptors sensitive to change in length of the muscle and the rate of that change

A

Muscle Spindles

60
Q

On which clients should health and fitness professionals avoid the use of skin-fold calipers to measure body fat?

A

Very overweight clients

61
Q

The resting length of a muscle and the tension the muscle can produce at this resting length.

A

Length-tension relationship

62
Q

What is the functional unit of the nervous system?

A

Neuron

63
Q

The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover.

A

Synergistic dominance

64
Q

The process in which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.

A

Autogenic inhibition

65
Q

Compensations observed during the Overhead Squat assessment from the lateral view.

A

Low back arches, excessive forward lean, arms fall forward

66
Q

Compensations observed during the Overhead Squat assessment from the anterior view

A

Feet turn out and knees move inward

67
Q

Name some of the benefits of circumference measurements.

A

Can be used on obese clients, good for comparisons and progressions, good for assessing fat patterns and distribution, inexpensive, easy to record

68
Q

Name the systems of the human movement system (kinetic chain).

A

Nervous system, muscular system, skeletal system

69
Q

Name the agonist, synergist, stabilizer, and antagonist muscles activated during a squat exercise.

A

Agonists: Gluteus maximus, quadriceps; Synergists: Hamstring complex; Stabilizer: Transversus abdominis; Antagonist: Psoas

70
Q

The involved structures and mechanisms that the nervous system uses to gather sensory information and integrate it with previous experiences to produce a motor response

A

Motor control

71
Q

What are some primary causes of muscle imbalance?

A

Postural stress, emotional duress, repetitive movement, cumulative trauma, poor training technique

72
Q

Feedback used after the completion of a movement to help inform clients about the outcome of their performance.

A

Knowledge of results

73
Q

The energy pathway used in moderate to high intensity activities that can only be sustained for 30 to 50 seconds.

A

Glycolysis

74
Q

Repeated practice of motor control processes, which leads to a change in the ability to produce skilled movements

A

Motor learning

75
Q

What are possible injuries associated with lower crossed syndrome?

A

Hamstring complex strain, anterior knee pain, low back pain

76
Q

Name movement compensations observed during a Pushing assessment.

A

Low back arches, shoulder elevates, head migrates forward

77
Q

When assessing a client during a Single-leg Squat, from which vantage point should you view the client?

A

Anterior

78
Q

Which muscle synergies (muscle groups) are primarily used in a Shoulder Press?

A

Deltoid, rotator cuff, trapezius

79
Q

The name of the receptors surrounding a joint that respond to pressure, acceleration, and deceleration in the joint.

A

Joint receptors

80
Q

Altered reciprocal inhibition, synergistic dominance, and arthrokinetic dysfunction all lead to this.

A

Muscle imbalance

81
Q

The ability of the neuromuscular system to properly recruit muscles to produce force concentrically, reduce force eccentrically, and isometrically stabilize the entire kinetic chain in all three planes of motion

A

Neuromuscular efficiency

82
Q

A layer of connective tissue that is underneath the fascia, and surrounds the muscle.

A

Epimysium

83
Q

What are the three support mechanisms of blood?

A

Transportation, regulation and protection

84
Q

The Davies test is contraindicated for which group of people?

A

Individuals lacking shoulder stability

85
Q

What muscle is responsible for concentrically accelerating shoulder extension, adduction, and internal rotation?

A

Latissimus dorsi

86
Q

Name possible injuries associated with pronation distortion syndrome.

A

Plantar fasciitis, shin splints, patellar tendonitis, low back pain

87
Q

Name the altered joint mechanics associated with lower crossed syndrome.

A

Increased lumbar extension and decreased hip extension

88
Q

Which muscles would be lengthened in a client with upper crossed syndrome?

A

Deep cervical flexors, serratus anterior, rhomboids, mid-trapezius, lower trapezius, teres minor, and infraspinatus

89
Q

What are the altered joint mechanics associated with pronation distortion syndrome?

A

Increased: Knee adduction and internal rotation, foot pronation and external rotation; Decreased: Ankle dorsiflexion and inversion

90
Q

Name the lengthened muscles associated with lower crossed syndrome.

A

Anterior tibialis, posterior tibialis, gluteus maximus, gluteus medius, transversus abdominis, and internal oblique

91
Q

Average stroke volume of an adult.

A

70 mL

92
Q

Name two abdominal muscles used for trunk rotation.

A

Internal and external obliques

93
Q

Name five performance assessment tests.

A

Davies Test, Shark Skill Test, Push-up Test, Upper Extremity Strength Assessment, Lower Extremity Strength Assessment

94
Q

What positional guidelines do you give a client who is setting up for an Overhead Squat assessment?

A

Feet shoulder-width apart and pointed straight ahead; foot and ankle complex in a neutral position; arms raised overhead, with elbows fully extended

95
Q

What regressions could you make for clients who are unable to perform a Single-leg Squat assessment?

A

Use outside support for squatting assistance or perform a Single-leg Balance without squat

96
Q

A force that produces rotation

A

Torque

97
Q

Movement of the bones around the joints.

A

Rotary motion

98
Q

Name possible injuries associated with upper crossed syndrome.

A

Headaches, bicep tendonitis, rotator cuff impingement, and thoracic outlet syndrome

99
Q

Name the short muscles associated with lower crossed syndrome.

A

Gastrocnemius, soleus, hip flexor complex, adductors, latissimus dorsi, and erector spinae

100
Q

Compensations observed during the Overhead Squat assessment from the lateral view.

A

Low back arches, excessive forward lean, arms fall forward

NASM (7 decks)

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