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