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NASM > Chapter 11-12 > Flashcards

Chapter 11-12 Flashcards

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1
Q

How much BPM (less/more) do men typically have compared to females?

A

Men typically have 5-10 BPM less than females

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2
Q

NASM recommends trainers to test RHR at the radial pulse vs carotid

A

Test at the radial pulse (Wrist) rather than carotid. Pressure on vagus nerve adjacent to carotid can slow HR.

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3
Q

Healthy body fat for men and women:

A

10-20% for men , 20-30% for women

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4
Q

Android Obesity (Fruit) + Fat Stores

A

Apple. More Fat within Abdominal Area = More Visceral Fat

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5
Q

Gynoid Obesity + Fat Stores

A

Pear. More Fat in Hips and Thighs.

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6
Q

Android vs Gynoid Obesity. Which is worse? And why?

A

Android

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7
Q

Men with waist girth greater than ### cm or ## inch at risk

A

Men with waist girth greater than 100 cm or 40 inch at risk

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8
Q

Women with waist girth greater than ## cm or ## inch at risk

A

Women with a waist girth greater than 88cm OR 35in at risk

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9
Q

Skinfold testing sites for Jackson Pollock 7 Site Measurement (Men & Women)

A

Chest, Mid-Axillary, Subscapular, Triceps, Abdomen, Suprailiac, Thigh

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10
Q

Mid-Axillary

A

Under-arm pit, side of torso

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11
Q

Suprailiac

A

Side Love-handles

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12
Q

3 Site Jason Pollock MEN

A

Chest, Abs, Thigh

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13
Q

3 Site Jason Pollock Women

A

Triceps, Suprailiac (Love handle), Thigh

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14
Q

Durnin-Womersley =

A

biceps, triceps, subscapularis (subscapula), suprailiac

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15
Q

3-4 Site =

A

Less Invasive (To Conduct)

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16
Q

BIA =

A

Bioelectrical Impedance Analysis Body Fat Test by sending weak currents through muscle (muscle is 70% water)

Fat = high resistance
Leaner/more muscle mass = less resistance b/c muscle is 70% water

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17
Q

Hydrostatic via Archimedes Principle

A

Fat is buoyant, muscle is dense.

fat = lighter in water
muscle = weight more in water

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18
Q

Archimedes Principle

A

Physical law of buoyancy. Because bone and muscle are denser than water, a person with a larger percentage of lean body mass will weigh more in the water and ultimately have a lower body fat percentage vs someone with less lean body mass. A person with more body fat will make the body lighter in water and will have a higher percentage of body fat.

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19
Q

Cardio testing: most valid =

A

VO2 Max

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20
Q

Oxygen Consumption VO2 is

A

a measure of body’s usage of oxygen

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21
Q

Ratings of Perceived Exertion (RPE) NASM suggests

A

1-10

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22
Q

YMCA 3-Min test:

A

96 steps per minute for 3-minutes (use 11-13 Ratings)

The client will perform 96 steps per minute.

Up, Up, Down Down Cadence Maintained

Stepping on and off 12 inch box

Measures heart beat at the end

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23
Q

Rockport Walk test

A

walk 1-mile as fast as possible

measures time

24
Q

1.5 Mile run test =

A

estimation of VO2max score. Like Rockport, but a run.

Scores/timed performance

25
Q

Ventilatory Threshold test 1 & 2:

A

1: aerobic test (can speak aka Talk Test)

an incremental test performed on any device (e.g., treadmill, bicycle) that gradually progresses in intensity level and relies on the interpretation of the way a person talks to determine a specific event at which the body’s metabolism undergoes a significant change.

The point at which the body uses an equal mix of carbohydrate and fat as fuel sources.

2= anaerobic test cannot talk via Talk Test. Maintain highest sustainable pace for 20-minutes, record
HR over last 5-minutes.

The point where glucose provides nearly all of the energy for the activity.

26
Q

POSTURE: 5-check-points:

A

feet, knees, LPHC, Shoulders, Head

27
Q

3-distortion Patterns:

A

Pes Planus Distortion, Lower Cross, Upper Cross

28
Q

Pes Planus Distortion (Definition + Signs)

A

Collapsed arch of the foot; also known as flat feet.

Signs:
Collapsed Arches (Foot)
Knee Valgus
Adducted & Internally Rotated Hips

29
Q

Pes Planus Distortion Overactive Muscles

A

Gastrocnemius & Soleus (Calf)
Adductor Complex
Hip Flexors

30
Q

Pes Planus Distortion Underactive Muscles

A

Anterior & Posterior Tibialis (Shin)
Glute Max & Medius (Butt Muscles)

31
Q

Lower Cross Syndrome (Definition) + Signs

A

Postural syndrome characterized by anterior pelvic tilt and excessive lordosis of the lumbar spine.

Signs:
Hip Joints - Flexed
Pelvis - Anterior Pelvic Tilt
Lumbar Spine - Excessive Lordosis (Extension)

32
Q

Lower Cross Syndrome Overactive Muscles

A

Hip flexors

Lumbar extensors (low-back muscles)

33
Q

Lower Cross Syndrome Underactive Muscles

A

Gluteus maximus and medius
Hamstring complex
Abdominals

34
Q

Upper Crossed Syndrome (Definition) + Signs

A

Postural syndrome characterized by a forward head and protracted shoulders.

Thoracic spine—excessive kyphosis (hunchback, flexed posture)

Shoulders—protracted (rounded forward) and internally rotated

Head and neck—jutted forward

35
Q

Upper Crossed Syndrome Overactive Muscles

A

Pectoralis major and minor (chest muscles)
Levator scapula and sternocleidomastoid (neck muscles)
Upper trapezius

36
Q

Upper Crossed Syndrome Underactive Muscles

A

Middle and lower trapezius, rhomboids (mid-back muscles)
Deep cervical flexors (muscle deep within the neck)

37
Q

Lordotic/Lordosis

A

The normal curvature of the cervical and lumbar spine regions, creating a concave portion of the spine.

38
Q

Push Up Test Type

A

Endurance

39
Q

Bench Press Test Type

A

Upper Body Strength

40
Q

Squat Test Type

A

Lower Body Strength

41
Q

Vertical Jump

A

Lower Body Vertical Power

42
Q

Broad Jump

A

Lower Body Horizontal Power

43
Q

Left Test

A

Lower Body Lateral Speed & Agility

44
Q

40-yard dash

A

Speed

45
Q

Pro-shuttle 5-10-5 test

A

Acceleration & Deceleration

46
Q

Rest # minutes between all trials

A

2 minutes

47
Q

Left Assessment

A

10-yards apart Sprint, backpedal, side shuffle x 2, carioca x 2, sprint

48
Q

Pro Shuttle 5-10-5:

A

10 yards apart. Stand in ready position by middle cone: 1 – 2, 2 -3, 3-1 and ends
when client passes middle cone.

49
Q

Considerations for special populations:

A

Overweight (no single leg squat & modify OHS)

Young: endurance > strength, keep it fun!

Older: Skip single leg, modify OHS, keep standing (don’t go on the ground)

Prenatal: Modify OHS, Skip single leg, Standing only

50
Q

Contraindication

A

A specific situation where a medication, procedure, or exercise should be avoided because it may prove to be harmful to the individual.

Identifying individuals with medical contraindications who should be excluded from exercise until conditions have been corrected or are under control

51
Q

Health Risk Assessment (HRA)

A

A screening tool used to evaluate the benefits and the risks associated with starting any type of exercise that is strenuous in nature.

52
Q

Android vs Gynoid obesity

A

Android = Apple, more fat within the abdominal region of the body (i.e., more visceral fat)

Gynoid = Pear, more fat within the hips and thighs, which may be associated with a lower health risk

53
Q

Pes Planus (feet collapse, valgus/ adduction, internally rotated hips)

A

Postural syndrome characterized by flat feet, knee valgus, and adducted and internally rotated hips.

Ankle joints—pes planus (collapsed arch)

Knee joints—valgus and internally rotated

Hip joints—adducted and internally rotated

54
Q

Pes Planus (feet collapse, valgus/ adduction, internally rotated hips)

Potential overactive muscles

A

Gastrocnemius and soleus (calves)
Adductor complex (inner thighs)
Hip flexors (muscles near front of hips)

55
Q

Pes Planus (feet collapse, valgus/ adduction, internally rotated hips)

Potential underactive muscles

A

Anterior and posterior tibialis (shin muscles)
Gluteus maximus and medius (butt muscles)

56
Q

Lordosis vs kyphosis

Excessive curvature vs hunchback

A

Lordosis = normal curvature of the cervical and lumbar spine regions, creating a concave portion of the spine. Excessive inward curvature of the spine.

Kyphosis = exaggerated, forward rounding of the upper back, aka hunchback

57
Q

Anterior vs Posterior

A

Anterior = Front View

Posterior = Back View

NASM (23 decks)

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