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NASM Exam > Chapters 11-12 > Flashcards

Chapters 11-12 Flashcards

1
Q

Systolic blood pressure

A

The first (or top) number. It represents the pressure within the arterial system after the heart contracts

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2
Q

Diastolic blood pressure

A

The second (or bottom) number. Represents the pressure within the arterial system when the heart is resting and filling with blood

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3
Q

Bad Blood Pressure: Hypertension

A

140 / 90

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4
Q

Good Blood Pressure

A

120/80

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5
Q

The Durnin-Womersley 4 Point formula

A

All measurements should be done on the right side of the body

  1. Biceps: A vertical fold
  2. Triceps: A vertical fold
  3. Subscapular: A 45-degree angle .
  4. Iliac crest: A 45-degree angle fold, taken just above the iliac crest and medial to the axillary line
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6
Q

Jackson Pollock

3 Sites

A

Men-chest / abs / thigh

Woman-Triceps, suprailiac thigh

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7
Q

The locations of circumference measurements

A
  1. Neck
  2. Chest
  3. Waist
  4. Hips
  5. Thighs
  6. Calves
  7. Biceps
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8
Q

The Kinetic Chain Checkpoints

A
  1. Feet and the ankles
  2. Knees
  3. Lumbo-Pelvic-Hip-Complex or the LPHC
  4. Shoulders
  5. Head and neck
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9
Q

Eversion

Pronation Distortion Syndrome

A

Flat Feet

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10
Q

Pes planus distortion syndrome

A

flat feet, knee valgus, and adducted and slightly internally rotated hips. Overactive muscles - gastrocnemius, soleus, adductor complex, and the hip flexors.

Underactive muscles-anterior and posterior tibialis, gluteus maximus, and gluteus medius

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11
Q

OHS arms fall forward overactive muscles

A

Latissimus Dorsi

Teres Major

Pectoralis Major/Minor

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12
Q

OHS arms fall forward underactive muscles

A

Mid/Lower Traps

Rhomboids

Rotator Cuff (Supraspinatus, Infraspinatus, Teres Minor, Subscapularis

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13
Q

OHS LPHC leans forward overactive muscles

A

Soleus

Gastrocnemius

Hip Flexor Complex
[TFL, Rectus Femoris, Psoas]

Abdominal Complex
[Rectus Abdominis, External Oblique

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14
Q

OHS low back Arches Overactive Muscles

A

Hip Flexor Complex (TFL, Rectus Femoris, Psoas)

Erector Spinae

Lats

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15
Q

Upper crossed syndrome

A

forward head and rounded shoulders. Overactive muscles - pec major, pec minor, levator scapula, sternocleidomastoid, and the upper trapezius.

Underactive muscles middle traps, lower traps, rhomboids, and the deep cervical flexors

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16
Q

OHS feet turn out Overactive muscles

A

Soleus

Lateral Gastrocnemius

Biceps Femoris ( Short Head)

17
Q

OHS low back Arches Underactive Muscles

A

Gluteus Maximus
Hamstring Complex
Intrinsic Core Stabilizers [Transverse Abdominis, Multifidus, Transversospinalis,
Internal Oblique, Pelvic Floor Muscles]

18
Q

Pronation distortion syndrome Underactive Muscles

A

Anterior Tibialis
Posterior Tibialis

Vastus medialls
Gluteus Medius/maximus
Hip external rotators

19
Q

OHS Knee Vulgus Overactive Muscles

A

Adductor Complex
[Adductor Longus/ Brevis/ Magnus Anterior & Posterior, Gracilis, Pectineus]

Biceps Femoris ( Short Head)

Tensor Fascia Latae

Vastus Lateralis

20
Q

OHS Knee Vulgus Underactive Muscles

A

Gluteus Medius/Maximus

VMO

21
Q

OHS LPHC leans forward Underactive** muscles **Anterior Pelvic tilt

A

Anterior Tibialis

Gluteus Maximus

Erector Spinae

22
Q

OHS feet turn out Underactive muscles

A

Medial Gastrocnemius

Medial Hamstring

Gracilis Sartorius Popliteus

23
Q

Lower crossed syndrome

A

anterior pelvic tilt and excessive lordosis in the lumbar spine. Overactive muscles-hip flexors and the lumbar extensors.

Underactive muscles - gluteus medius, gluteus maximus, hamstring complex, and the abdominals

24
Q

Upper crossed syndrome Overactive Muscles

A

Upper Traps

Levator Scapulae

Sternocleidomastoid

Scalene

Lats

Teres Major

Subscapularis

Pecs

25
Q

Upper crossed syndrome Underactive Muscles

A

Deep cervical flexors
Serratus anterior
Rhomboids
Mid trapezius
lower trapezius
Teres minor
Infraspmatus

26
Q

Lower crossed syndrome

Overactive Muscles

A

Gastrocnemius
Soleus

Hip Flexor Complex

Adductors

Lats

Erector spinae

27
Q

Lower crossed syndrome

Underactive Muscles

A

Anterior Tibialis

Posterior Tibialis

Gluts Max/Med

Transverse Abs

Internal Obliques

28
Q

Pronation distortion syndrome Overactive Muscles

A

Gastrocnemius

Soteus

Peroneals

Adductors

Iliotibial head
Hip flexor complex
Biceps lemons ( short head)

29
Q

BPM

A

Men typically have 5-10 BPM less than females

30
Q

Healthy body fat

A

Men-10-20%,

Women-20-30%

31
Q

Android obesity

&

Gynoid obesity

A

Android obesity is worse due to the visceral fat

Gynoid = more subcutaneous

32
Q

Waist girth risk

A

Men-100 cm OR 40in at risk

Women -greater than 88cm OR 35in at risk

33
Q

Hip to waist Ratio

A

Female

.81-.85 Moderate Risk

.86 High Risk

Men

  1. 96–1.0 Moderate
  2. 0 or higher High
34
Q

Waist circumference

A

Women

100–120 cm (39.3–47.2 in.) High

>120 cm (>47.2 in.) Very High

Men

90–109 cm (35.4–42.9 in.) High

≥110 cm (≥43.3 in.) Very High

35
Q

Cardio testing

A

Most valid = VO2 max

36
Q

YMCA 3-Min test

A

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

37
Q

Rockport Walk test

A

walk 1-mile as fast as possible

38
Q

Top Overactive

A

Gastrocnemius, adductors, Psoas Major, Latissimus Dorsi & Upper Traps

39
Q

Top Underactive

A

VMO, Anterior Tibialis, Gluteus Max & med, Mid / Lower traps, TVA (abdominals)

NASM Exam (8 decks)

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