Basic & Applied Sciences Flashcards
To master the basic and applied sciences section of the NASM certification test
What relevant information can you learn about a client based on their occuation and movement capacity?
Extended periods of sitting, repetitive movements, dress shoes, mental stress
Movement of the bones around the joints
Rotary motion
Name the muscles involved in respiratory inspiration.
Diaphragm, external intercostals, scalenes, sternocleidomastoid, pectoralis minor
What regressions could you make for clients who are unable to perform a single-leg squat assessment?
Use outside support for squatting assistance or perform a single-leg balance without a squat
The science concerned with the internal and external forces acting on the human body and the effects produced by these forces.
Biomechanics
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?
Wearing dress shoes (high heels)
A layer of connective tissue that is underneath the fascia and surrounds the muscle.
Epimysium
What muscle action develops tension while lengthening and prevents resistance from accelerating in an uncontrolled mannner?
Eccentric
Represents the pressure within the arterial system when the heart is resting and filling with blood.
Diastolic blood pressure
Name the short muscles associated with lower crossed syndrome.
Gastrocnemius, soleus, hip flexor complex, adductors, latissimus dorsis, and erector spinae
The heart rate training zone between 86-95% that builds high-end work capacity.
Zone 3
During a pushing assessment, what are the probable overactive muscles when a client’s shoulders elevate and/or the head moves forward?
Upper trapezius, sternocleidomastoid, and levator scapulae
After assessing a client’s overhead squat, which muscles should you have them foam roll and stretch?
Overactive muscles
What is the functional unit of the nervous system?
Neuron
This chamber of the heart hathers oxygenated blood coming to the heart from the lungs.
Left atrium
The Davies test is contraindicated for which group of people?
Individuals lacking shoulder stability
Sensory receptors responsible for sensing distortion in body tissues.
Mechanoreceptors
Name the lengthened muscles associated with lower crossed syndrome.
Anterior tibialis, posterior tibialis, gluteus maximus, gluteus medius, transversus abdominis, and internal oblique
Name the assessment that measures lower extremity agility and neuromuscular control
Shark skill test
What muscle action develops when a muscle exerts more force than is placed on it, resulting in the shortening of the muscle?
Concentric
Receptors sensitive to change in length of the muscle and the rate of that change
Muscle spindles
What amount of time recovery pulse is taken after completing the YMCA 3-Minute Step Test?
Within 5 seconds of completing the exercise, take the client’s pulse for 60 seconds.
During an overhead squat assessment, what are the probable overactive muscles when the low back arches?
Hip flexor, erector spinae, latissimus dorsi
The method of measuring body fat percentages that conducts an electrical current through the body to measure fat.
Bioelectrical impedance
Name the altered joint mechanics with lower crossed syndrome.
Increased lumbar extension and decreased hip extension.
Name two common tests for assessing cardiorespiratory efficiency.
YMCA 3-Minute Step Test and Rockport Walk Test
Which muscle synergies (muscle groups) are primarily used in the shoulder press?
Deltoid, rotator cuff, trapezius
Receptors sensitive to change in tension of the muscle and the rate of that change.
Golgi tendon organs
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.
Sarcomere
Repeated practice of motor control processes, which leads to a change in the ability to produce skilled movements.
Motor learning
During a pushing assessment, what are the probable underactive musclesl when a client’s head protrudes forward?
Deep cervical flexors
Represents the pressure within the arterial system after the heart contracts.
Systolic blood pressure
Altered reciprocal inhibition, synergistic domincance, and arthrokinetic dysfunction all lead to this.
Muscle imbalance
Risk for disease increases when an overweight person’s BMI level is _______.
25 or greater
Name the class of medication that decreases the heart rate and blood pressure.
Beta-blockers
What are the four skin-fold sites tested when using the Durnin-Wormersly formula for body fat assessment?
Biceps, triceps, subscapular, iliac crest
When is the best time for clients to measure their resting heart rate?
Upon waking in the morning
The ability of the neurmuscular 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.
Neuromuscular efficiency
The heart rate training zong between 76-85% that increases both aerobic and anaerobic endurance.
Zone 2
What is the waist-to-hip ratio for males and females that puts them at greater risk for disease?
A ratio greater than 0.95 for males and greater than 0.80 for females
The involved structures and mechanisms that the nervous system uses to gather sensory information and intergrate it with previous experiences.
Motor control
Qhat are the probable underactive muscles when a client’s arms fall forward during an overhead squat assessment?
Middle/lower trapezius, rhomboids, rotator cuff
Compensations observed during the overhead squat assessment from the anterior view.
Feet turn out and knees move inward
During an overhead squat assessment, what are the probable underactive muscles when a client shows an excessing forward lean?
Anterior tibialis, gluteus maximus, erector spinae
The name of the receptors surrounding a joint that respond to pressure, acceleration, and decceleration in the joint.
Joint receptors
Name two abdominal muscles used for trunk rotation.
Internal and external obliques
During an overhead squat assessment, what are the probable overactive muscles when the feet turn out?
Soelus, lateral gastrocnemius, and biceps femoris (short head)
Name the agonist, synergist, stabilizer, and antagonist muscles activated drunig a squat exercise.
Agonists: Gluteus maximus, quadriceps
Synergists: Hamstring complex
Stabilizer: Abdominis
Antagonist: Psoas
Name the possible injuries associated with pronation distortion syndrome.
Plantar fasciitis, shin splints, patellar tendonitis, low back pain
This movement primarily occurs from side to side, as if there were a wall in the frnt of and behind the body.
Frontal plane movements
Name five performance assessment tests
Davies Test, Shark Skill Test, Push-up Test, Upper Extremity Strength Assessment, Lower Extremity Strength Assessment
When assessing a client during a single-leg squat, from which vantage point should you view the client?
Anterior
What is the BMI range for a person who has a very high risk of disease?
35.0-39.99
During an overhead squat assessment, what are the probable underactive muscles if a client’s feet turn out?
Medial gastrocnemius, medial hamstring complex, gracilis, sartorius, popliteus
Name 2 conditions in which Beta-blockers might be prescribed
High blood pressure and arrhythmias
Which muscles have decreased neural control once a client has had an ankle sprain?
Gluteus minimus and gluteus medius
What information can be provided to the health and fitness professional by knowing the clients occupation?
Common movement patterns
Feedback used after the completion of a movement to help inform clients about the outcome of their performance.
Knowledge of results
Feedback that provides information about the quality of the movement during exercise.
Knowledge of performance
What positional guidelines do you give a client who is setting up for an overhead squat assessment?
Feet shoulder-width apart and pointed straight ahead; foot and ankle complex in a neutral position; arms raised overhead, with elbows fully extended
During an overhead squat assessment, what are the probable overactive muscles when there is an excessive forward lean?
Soleus, gastrocnemius, hip flexor complex, abdominal complex
The energy pathway used in moderate to high intensity activities that can only be sustained for 30-50 seconds.
Glycolysis
After assessing a client’s overhead squat, which muscles should you have them strengthen?
Underactive muscles
Name three postural distortion patterns that may be seen during a static postural assessment.
Pronation distortion syndrome, lower crossed syndrome, upper crossed syndrome
What are three guidelines for the health and fitness professional when taking the radial pulse of a client?
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
What muscle is responsible for concentrically accelerating shoulder extension, adduction, and internal rotation?
Latissimus dorsi
Name the muscle that is responsible for concentrically accelerating hip extension and internal rotation.
Gluteus maximus
Name possible injuries associated with upper crossed syndrome.
Headaches, bicep tendonitis, rotator cuff impingement, and thoracic outlet syndrome
What are the two main calf muscles that are responsible for concentrically accelerating plantar flexion?
Gastrocnemius and soleus
During an overhead squat assessment, what are the probable underactive muscles when a client’s low back arches?
Gluteus maximus, hamstring complex, intrinsic core stabilizers
Name the systems of the human movement system (kinetic chain).
Nervous system, muscular system, skeletal system
What are some primary causes of muscle imbalance?
Postural stress, emotional duress, repetitive motion, cumulative trauma, poor training technique
What do you call information gathered from a client that includes their occupation, lifestyle, and medical background?
Subjective information.
Name the imaginary bisector that divides the body into right and left halves.
Sagittal plane
The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover.
Synergistic dominance
During an overhead squat assessment, what are the probable overactive muscles when the knees move inward?
Adductor complex, biceps femoris (short head), tensor fascia latae (TFL), vastus lateralis
Compensations observed druing the overhead squat assessment from the lateral view.
Low back arches, excessive forward lean, arms fall forward
A force that produces rotation.
Torque
Give the straight percentage method equation for calculating a client’s target heart rate.
(220-client’s age) x desired intensity
During an overhead squat assessment, what are the probable overactive muscles when the client’s arms fall forward?
Latissimus dorsi, teres major, pectoralis major/minor
Which muscles would be lengthened in a client with upper crossed syndrome?
Deep cervical flexors, serratus anterior, rhomboids, mid-trapezius, teres minor, and infraspinatus
What do you call measurable data regarding a client’s physical state, such as body composition, movement assessments, and cardiorespiratory ability?
Objective information
What is the starting zone of cardiorespiratory training when a client scores average on the YMCA 3-Minute Step Test?
Zone 2
Muscles that assist prime movers
Synergists
The process in which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an ihibitory effect to the muscle spindles.
Autogenic inhibition
What are the altered joint mechanics associated with pronation distortion syndrome?
Increased: Knee adduction and internal rotation, foot pronation and external rotation
Decreased: Ankle dorsiflexion and inversion
During a pushing assessment, what are the probably underactive muscles when a client’s shoulders elevate?
Middle/lower trapezius
On which clients should health and fitness professionals avoid the use of skin-fold calipers to measure body fat?
Very overweight clients
What are possible injuries associated with lower crossed syndrome?
Hamstring complex strain, anterior knee pain, low back pain
Name movemebt compensations observed during a pushing assessment.
Low back arches, shoulder elevates, head migrates forward
What is the starting zone of a cardiorespiratory training client when a client scores poor during the YMCA 3-Minute Step Test?
Zone 1
What are the probable underactive muscles when a client’s knees move inward during an overhead squat assessment?
Gluteus medius/maximus, vastus medialis oblique
The resting length of a muscle and the tension of the muscle can produce at this resting length.
Length-tension relationship
The heart rate training zone between 65-75% that builds an aerobic base and aids in recovery.
Zone 1
Name some of the benefits of circumference measurements.
Can be used on obese clients, good for comparisons and progressions, good for assessing fat patterns and distribution, inexpensive, easy to record
What are the three methods of assessing body fat percentage?
Underwater weighing, bioelectrical impedance, and skin-fold measurements
What is the level that a client is instructed to squat when performing the overhead squat assessment?
Height of a chair
Name the energy storage and transfer unit within the cells of the body.
Adenosine Triphosphate or ATP
What are the three support mechanisms of blood?
Transportation, regulation and protection
Average stroke of volume of an adult.
70mL
