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NASM Exam > Chapters 13-20 > Flashcards

Chapters 13-20 Flashcards

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1
Q

Cardio Zone 1

A

Below VT1

RPE 12-13 or 3-4

  • Light to moderate
  • Starting to sweat but can still carry on a conversation effortlessly
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2
Q

Cardio Zone 2

A

VT1 to Midpoint*

RPE 14-15 or 5-6

  • Challenging to hard
  • Noticeable sweating and using larger volumes of breath
  • Continual talking is becoming challenging
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3
Q

Cardio Zone 3

A

Midpoint to VT2

RPE 16-17 or 7-8

  • Vigorous to very hard
  • Profuse sweating
  • Vigorous breathing and ability to talk is limited to short phrases
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4
Q

Cardio Zone 4

A

Above VT2

RPE 18-20 or 9-10

  • Very hard to maximum effort
  • Breathing as hard as possible
  • Speaking is impossible or limited to grunts of single words
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5
Q

Karvonen method

A

THR = [(HRmax - HRrest) desired intensity] + HRrest

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6
Q

Tanaka Formula

A

208 – (.7 x age) = HR max equation to find the Target Heart rate

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7
Q

FITTE principles

VP

A

Frequency

Intensity

Time

Type

Enjoyment

Volume & Progression

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8
Q

Fartlek training

A

is speed play. Run a 100m on a track and then walk 100m, run 100m then walk 100m repeat x 12-rounds
Warm-Up for 5-10 minutes

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9
Q

RPE Borg Scale

A

6 – No exertion at all
7 – Extremely light
8 –
9 – Very light
10 –
11 – Light
12 –
13 – Somewhat hard
14 –
15 – Hard
16 –
17 – Very hard
18 –
19 – Extremely hard
20 – Max exertion

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10
Q

Ventilatory threshold

A

The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominantly aerobic energy production to anaerobic energy production. This is associated with zone number two and three and used to differentiate between each zone.

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11
Q

Muscles of the local stabilization system

primarily type I (slow twitch

A

Transverse abdominis
• Internal oblique
• Lumbar multifidus
• Pelvic floor muscles
• Diaphragm

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12
Q

global stabilization muscles

A

Quadratus lumborum
• Psoas major
• External oblique
• Internal oblique (portions)
• Rectus abdominis
• Gluteus medius
• Adductor complex

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13
Q

EMG

Electromyography

A

measuring electrical conducting function of the nerves in your muscles. The test is used for identifying the differences in muscles or muscles group activation when doing different exercises or movements

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14
Q

drawing-in maneuver

A

activate the local stabilization system by drawing the navel toward the spine. This can be used in order to maintain the spine in a neutral position and avoid having the lower back arch as movement compensation.

seen during the exercise Marching

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15
Q

Global stabilization system

A

responsible for transferring loads between upper and lower extremities.

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16
Q

core stabilization

(No Spinal Movement)

A

Two leg floor bridge

Floor prone cobra

Prone iso abs (plank)

Marching

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17
Q

Core strength exercises

(slight spinal movement)

A

Reverse crunch

Ball crunch

Back extension

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18
Q

Core power exercises

(spinal movement)

A

Med Ball Throws

5-10% of body weight

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19
Q

Rotation chest pass

strength exercise

(Final triple extension)

A

Preparation 1. Stand upright with feet shoulders-width apart and toes pointing straight ahead. 2. Hold a medicine ball (between 5 and 10% of body weight). Movement 3. Use abdominal muscles and hips to rotate the body quickly and explosively 90 degrees. As body turns, pivot back leg and allow it to go into triple extension (hip extension, knee extension, and ankle plantar flexion). 4. Throw medicine ball with the rear arm extending and applying force. 5. Catch and repeat as quickly as can be controlled

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20
Q

Local stabilization system

A

Provide support from vertebra to vertebra

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21
Q

The movement system

A
  • Latissimus dorsi
  • Hip flexors
  • Hamstring complex
  • Quadriceps
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22
Q

Sensorimotor function

A

combination of visual, somatosensory & vestibular which comprises balance.

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23
Q

Anytime you see the words proprioceptive enriched environment

A

ALWAYS choose Stabilization Endurance / phase 1 as the answer

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24
Q

integrated performance paradigm

A

adequate force reduction and stabilization are required for optimal force production. The ability to reduce force at the right joint, at the right time and in the right plane of motion requires optimal levels of dynamic balance and neuromuscular efficiency

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25
Q

Stabilization Balance exercise

A

no spinal movement) = Balance reach

Balance power exercises include a “hop

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26
Q

Balance Strength exercise

A

slight spinal movement) = Single leg squat

involve bending the knee or hip

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27
Q

Balance Power Exercise

A

Power Exercise (spinal movement) = Side Jumps

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28
Q

Bosu Ball

A

the most advanced balance progression

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29
Q

A quick regression of the lunge to balance

A

is a step up to balance

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30
Q

drawing-in maneuver

A

activate the local stabilization system by drawing the navel toward the spine. This can be used in order to maintain the spine in a neutral position and avoid having the lower back arch as movement compensation

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31
Q

Anytime you see the words proprioceptive enriched environment

A

ALWAYS choose Stabilization

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32
Q

Body position progressions

Progressive

CH.17

A

Progressive:

  • Easy to hard
  • Simple to complex
  • Stable to unstable
  • Static to dynamic
  • Slow to fast
  • Eyes open to eyes closed
  • Known to unknown (cognitive task)
  • Single task to dual task
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33
Q

Body position progressions

Plane of motion:

A
  • Sagittal
  • Frontal
  • Transverse
34
Q

Body position progressions

Proprioceptively challenging:

A
  • Floor
  • Balance beam
  • Half foam roll
  • Foam pad
  • Balance disc
  • Wobble board
35
Q

Body position progressions

Body position:

A
  • Two leg/stable
  • Single leg/stable
  • Two leg/unstable
  • Single leg/unstable
36
Q

What variables should we look at when choosing exercises for balance training

A

The planes of motion are the first main variable. These are the sagittal, frontal, and transverse planes. The second variable is the position of the body. We have positions like the two-leg stable, single leg stable, two legs unstable, and the single leg unstable. Combining these variables allows for proper training progression

37
Q

Multiplanar lunge to balance steps

A

Preparation
1. Stand with feet shoulder-width apart and pointing straight ahead. Hips should be in a neutral position.
2. Step forward with toes pointed straight ahead and knee directly over the toes.
3. Push off front of foot through heel onto the back leg and maintain balance on the back leg.
44
4. Repeat as instructed.
5. To progress, use the same process and lunge to the side (frontal plane) or turning (transverse plane).
Note these important things regarding balance stabilization exercises:
*They involve no lower body joint movement in the stance leg position and help develop proper deceleration ability
*Balance power exercises include a “hop.”
*Balance strength exercises involve bending the knee or hip
*A quick regression of the lunge to balance is a step up to balance

38
Q

preparation and the movement for the single-leg Romanian deadlift

A
  1. Stand with the feet shoulder width and pointing ahead. Hips are neutral.
    Movement:
  2. Lift one leg beside the balance leg.
  3. Bend from the waist and slowly reach hand toward the toes of the balancing leg. Stay with a neutral spine and don’t hunch.
  4. Stand slowly upright with the abs and glutes.
  5. Repeat the exercise as instructed.
    Progressions:
  6. Reach the knee
  7. Reach the shin
  8. Reach the foot
39
Q

Stabilization Plyo exercise

A

Squat Jumps with Stabilization (hold 3-5 seconds)

40
Q

Strength Plyo exercise

A

Squat Jumps

41
Q

Power Plyo Exercise

A

Ice Skaters (lateral jumps)

42
Q

3 phases of the plyometric aka Reactive Training

A

o 1= eccentric 2= amortization (extremely short) 3= concentric (explosive

43
Q

Quickness

A

the ability to react in all three planes of motion (sagittal, frontal, transverse

44
Q

Agility

A

the ability to accelerate and deaccelerate as fast as possible

45
Q

A quick tip:

A

The most talked about plyometric power exercises on the test are “ice skaters.” Always associate this movement with the power phase

46
Q

Plyo Stabilization phase

A

These exercises have a 3 to 5-second pause while landing on the ground and are done for approximately 5 to 8 repetitions at a steady tempo with 0 to 90 seconds of rest. Some examples include box jumps with stabilization or squat jumps with stabilization

47
Q

Plyo Strength phase

A

These exercises are done with repetitive movements such as a jump squat that is repeated. They are done for 8 to 10 repetitions, at a mid-tempo with 0 to 60 seconds of rest in between. Some examples include tuck jumps and squat jumps

48
Q

Plyo Power phase

A

These exercises in the power phase are done as quickly as possible. They are done for 8 to 12 repetitions with a 0 to 60-second rest in between. Some examples include single leg power step up, proprioceptive plyometrics, and ice skaters

48
Q

What are the exact steps for performing Butt Kicks

A

Preparation:
1. Stand with feet at shoulder width and pointed ahead.
Movement:
2. Squat slightly like sitting down in a chair.
3. Jump and bring heels to the glutes and avoid arching the lower back.
4. Land soft and keep the optimal alignment. Repeat for desired reps using a medium tempo.

50
Q

For reactive stabilization exercises, how long should you hold the landing?

A

One should hold the landing position (stabilize) for 3 to 5 seconds

51
Q

What are the exact steps for performing Ice Skaters

A

Preparation:
1. Stand with feet shoulder-width apart and pointed straight ahead.
Movement:
2. Quickly push from side to side, landing on the opposite foot while maintaining optimal alignment during the side to side hopping movement.
3. Repeat as quickly as can be controlled for the prescribed repetitions or time interval.

51
Q

Speed

A

ability to move the body in one intended direction as fast as possible

53
Q

What are the exact steps for performing Proprioceptive Plyometrics

A

Preparation:
1. Stand with feet shoulder-width apart and pointed straight ahead.
Movement:
2. Jump on two legs or hop on one front-to-back, side-to-side, or diagonally over the lines, cones, hurdles, or other equipment.
3. Land soft, keep optimal alignment with shortened ground contact times.
4. Repeat as determined, as quickly as you can control.

54
Q

Backside mechanics

A

triple extension

knee, hip, and ankle

Improvements made in backside mechanic will see stronger pushing phases in the hip-knee extension, contraction of glutes, and backside arm drive.

55
Q

Frontside mechanics

A

triple flexion. (always remaining a neutral neck and pelvis.)

ankle, hip, and knee

Improvements made in frontside mechanics sees better stability, less breaking force, and increases in forward driving forces

56
Q

Osteopenia

A

Reduced Bone Mass

57
Q

Sarcopenia

A

Loss Of Muscle Mass due to age

58
Q

Ground Reaction Force

A

Reaction force imparted by the ground on the body when a body segment makes contact with it.

59
Q

What is SAQ training for seniors

A

cone/hurdle step overs and stand-up to figure 8.

60
Q

SAQ for youth

A

red light green light

61
Q

plyometrics how long should they wait till next session

A

48-72 hours

62
Q

Kinetic Chain Checkpoints

A
  • Foot/ankle complex
  • Knee complex
  • Lumbo-pelvic-hip complex
  • Head
63
Q

GAS

general adaptation syndrome

A

Alarm reaction stage-

Resistance development stage-Adjust to stressor

The exhaustion stage

64
Q

Stabilization and muscular endurance

A
  • Moderate to high repetitions: ~12–20 or higher
  • Low to moderate sets: ~1–3 sets
  • Low to moderate training intensities: ~50–70% 1RM
65
Q

Muscular hypertrophy†

Acute Variables

A
  • Low to moderate repetitions: ~6–12 or higher
  • Moderate to high sets: ~3–6 sets
  • Moderate to high training intensities: ~75–85% 1RM
66
Q

Maximal strength

Acute Variables

A
  • Low repetitions: ~1–5
  • High sets: ~4–6 sets
  • High training intensities: ~85–100% 1RM
67
Q

Power

Acute Variables

A
  • Low to moderate repetitions: ~1–10
  • Moderate to high sets: ~3–6
  • Low training intensities: ~10% of bodyweight (when using a medicine ball) or ~30–45% (when using weights)
68
Q

4-2-1-1 tempo

A

4= eccentric, 2- isometric, 1- concentric, 1- isometric

69
Q

Power

A

Force x Velocity

70
Q

SAID principle (specific adaptation to imposed demands

A

The SAID principle is used when designing exercise programs for your client in order to directly target the style of training that will help them reach their goal.
Progressive overload is gradually increasing the stress placed on the body during exercise so that it can adapt. Resistance training protocols that use low to intermediate repetition ranges with progressive overload lead to muscle hypertrophy.

example, if a weightlifter consistently lifts heavy weights, they will produce higher levels of maximal strength

71
Q

Vertical loading

A

Alternating body parts trained from one set to the other. Starting from the upper extremity and moving to the lower extremity

72
Q

Horizontal loading

A

Performing all sets of an exercise or body part before moving to the next exercise or body part.

73
Q

Mechanical specificity

A

Refers to the weight and movements placed on the body. Mechanically, the body burns more calories when movements are performed while standing compared to sitting or lying.

74
Q

Neuromuscular specificity

A

Refers to the speed of contraction and exercise selection. From a neuromuscular standpoint, the body burns more calories when muscles are used for longer durations in unstable yet controlled environments such as single leg variations of exercises versus seated.

75
Q

Metabolic specificity

A

Refers to the energy demand placed on the body. Metabolically, the body burns more calories when rest periods are short in order, such as doing circuit training. However, for maximal strength and power adaptations, more rest is required to recharge the ATP-PC system, since that system is metabolically responsible for strength and power.

76
Q

Stabilization adaptations

A

romotes the adaptation of balance, muscular endurance, and improved joint stability

77
Q

Muscular endurance

A

Promotes core endurance, decreased body fat and joint/core stabilization mechanisms

78
Q

Muscular hypertrophy

adaptations

A

Promotes muscular growth

79
Q

Strength adaptations

A

Promotes the ability to overcome outside forces more easily. The nervous system learns to recruit more muscle fibers at a single time

80
Q

Power adaptations

A

Promotes the ability to produce force in the shortest time possible. It helps with all sports.

81
Q

What does the RPE scale look like for resistance training

A

0 – No exertion, at rest
1 – very light
2-3 – light
4-5 – moderate, somewhat hard
6-7 – high, vigorous
8-9 – very hard
10 – max effort, highest possible

82
Q

Resistance Training

frequency recommendations

A

Resistance Training Status
Recommended Frequency (sessions per week)
Beginner/Novice
2 – 3
Intermediate
2 for total body sessions
4 for split routines
Advanced
4 – 6 with the possibility of more than one session in a day

NASM Exam (8 decks)

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