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NASM Exam > Chapters 5-10 > Flashcards

Chapters 5-10 Flashcards

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1
Q

CNS

(central nervous system)

A

brain and the spinal cord, and it functions to coordinate activity in all areas of the body

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2
Q

PNS

(peripheral nervous system)

A

nerves that connect the central nervous system to the rest of the body and the external environment. This is responsible for the central nervous system receiving sensory input and the initiating of the response

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3
Q

2 PNS

Subsystems

A
  1. Somatic-serve the outer body areas and the skeletal muscles
  2. Autonomic-serve the body’s involuntary systems
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4
Q

Arthrokinematics

A

study of joint motion

roll, slide, and spin

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5
Q

Mechanoreceptors

A

special structures used for responding to mechanical pressure in the tissues of the body and then transmitting these signals through the sensory nerves. They will respond to touch, motion, sound waves, stretching, and pressure. We have them in our muscles, joint capsules, ligaments, and tendons.

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6
Q

3 Connective tissue layers within a muscle

A
  1. Epimysium: The outermost layer; surrounds the entire muscle.
  2. Perimysium: Surrounds groups of muscle fibers called fascicles.
  3. Endomysium: The deepest innermost layer; separates individual muscle fibers
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7
Q

Excitation-contraction coupling

(Start Contraction)

A
  1. ACh released; binds to receptors
  2. Action potential reaches T tubule
  3. Sarcoplasmic reticulum releases Ca2+
  4. Active site exposure cross-bridge binding
  5. Contraction begins
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8
Q

End Contraction

A
  1. ACh removed by AChE
  2. Sarcoplasmic reticulum recaptures Ca2+
  3. Active sites covered, no cross-bridge interaction
  4. Contraction ends
  5. Relaxation occurs, passive return to resting length
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9
Q

3 Parts of Neuron

A
  • *The cell body (soma)**: Contains a nucleus and other organelles, including lysosomes, mitochondria, and a Golgi complex.
  • *The axon**: The cylindrical projection that is responsible for transmitting nervous impulses to other neurons and effector sites such as organs and muscles. It’s the communication provider for the brain and spinal cord to the body.
  • *Dendrites**: Dendrites gather information from structures and transmit it into the neuron
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10
Q

The Spine

A
  • Cervical spine has 7 vertebrae
  • Thoracic spine has 12 vertebrae
  • Lumbar spine has 5 vertebrae
  • Sacrum has 5 fused vertebrae
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11
Q

Muscle spindles

(Think Stretch)

A

Sensory receptors within the muscle that run parallel to the muscle fibers. They are sensitive to changes in muscle length and rates of length change. These spindles help regulate the contraction of muscles by ways of the stretch reflex mechanism. When a muscle spindle is stretched, the response is to contract the muscle. They are designed to help prevent overstretching and potential muscle damage.

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12
Q

Golgi tendon organs

(tension)

A

GTOs are sensory receptors but are located at the point where the skeletal muscle fibers insert into the tendons. These receptors are sensitive to the change in muscular tension and rate of the tension change. When the GTO activates, it will cause the muscle to relax which prevents possible injury and excess stress.

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13
Q

All-or-nothing principle

A

motor neuron completely activates all of the muscle fibers it innervates when its action potential is released. This means that the motor units cannot vary the amount of force they produce during a single contraction – they either maximally contract or not.
Therefore, increased force production from muscles requires activation of additional motor units, or more frequent activation of individual motor units

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14
Q

Skeletal System

A

206 bones (axial 80,

126 in appendicular)

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15
Q

osteon (blasts)

A

BUILD up

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16
Q

osteonclasts

A

Build down

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17
Q

5 types of blood vessels

A
  1. Arteries: Vessels that transport blood away from the heart.
  2. Arterioles: Small terminal branches of an artery.
  3. Capillaries: The smallest blood vessels. This is where the oxygen exchange occurs between blood and tissues.
    14
  4. Venules: Very small veins that connect the capillaries to the larger veins.
  5. Veins: The vessels that transport the un-oxygenated blood from the capillaries to the heart.
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18
Q

Cardiac output

A

volume of blood that is pumped by the heart per minute. Cardiac output is a function of heart rate x stroke volume

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19
Q

Heart rate

A

The rate at which the heart beats. The average resting heart rate for an untrained adult is between 70 to 80 bpm.

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20
Q

Stroke volume

A

The amount of blood pumped out of the heart with each contraction

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21
Q

Calculate the heart rate manually

A

using the index and middle finger about 1 inch from the top of the wrist on the thumb side (radial pulse is considered more accurate). Count the number of beats in 60 seconds.

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22
Q

Measure your client’s heart rate during exercise

A

count the number of beats in six seconds and add a zero to that number. Or multiply that number by 10 to get beats per minute (BPM

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23
Q

Measure your client’s resting heart rate after activity

A

after at least five minutes of complete rest. The best place to measure the heart rate is on the wrist (radial pulse).

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24
Q

Blood flows through the heart in four steps

A
  1. The right atrium receives oxygen-poor blood from the body and pumps it to the right ventricle through the tricuspid valve.
  2. The right ventricle pumps the oxygen-poor blood to the lungs through the pulmonary valve.
  3. The left atrium receives oxygen-rich blood from the lungs and pumps it to the left ventricle through the mitral valve.
  4. The left ventricle pumps the oxygen-rich blood through the aortic valve to the rest of the body
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25
Q

SA Node

A

Pacemaker of the heart

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26
Q

Bradycardia

A

less than 60 BPM

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27
Q

Tachycardia

A

greater than 100 BPM

28
Q

Adult heart holds

A

between 4-6 L

29
Q

Normal breathing rates

A

12-16 breaths per minute

30
Q

Tachypnea

A

greater than 24 breaths per minute

31
Q

Bradypnea

A

less than 8 breaths per minute

32
Q

Duodenum

Jejunum

Ileum

A
  • Duodenum – part of the small intestine that resides between the stomach and the jejunum
  • Jejunum – part of the small intestine that resides between the duodenum and the ileum
  • Ileum – the final section of the small intestine, located between the jejunum and the cecum and leads to the large intestine
33
Q

Length tension relationship

A

The resting length of a muscle and the tension the muscle can produce at this resting length. There is an optimal muscle length that results in the potential for maximal force production.

34
Q

Force velocity curve

A

The relationship of a muscle’s ability to produce tension at different shortening velocities. When the velocity of a concentric muscle action increases, its ability to produce force decreases.

35
Q

Force couple relationship

A

Muscle groups moving together synergistically to produce movement around a join

36
Q

Altered length tension relationship

A

If a person consistently uses incorrect movement patterns or exercise techniques, they can lead to altered force couple relationships (improper recruitment patterns of muscles) and altered arthrokinematics (improper joint motion) and eventually lead to injury. For example, when the quadriceps are tight, hamstrings cannot produce appropriate force. Length tension relationship would best describe the myosin and actin overlap.

37
Q

Isometric

A

muscle action where the muscle stays the same length, think plank

38
Q

Isokinetic

A

speed of movement is fixed

39
Q

Rotary motion

A

The movement of the bones (levers) around the joints (axis).

40
Q

Torque

A

A force that produces rotation

41
Q

DLS

(The deep longitudinal subsystem)

A

The deep longitudinal subsystem (DLS) includes the lower leg, hamstrings, and lower back working together to create a contracting tension to absorb and control ground reaction forces during walking and running

42
Q

POS

(posterior oblique subsystem)

A

includes the latissimus dorsi, thoracolumbar fascia, and contralateral gluteus maximus. When these muscles contract, they produce pulling force across the thoracolumbar fascia and stabilization at the sacroiliac joint.

the POS muscles create an ‘X’ across the sacroiliac joint, producing divergent tension that stabilizes the joint.

The POS works with the DLS during gait prior to or during heel strike as the gluteus maximus and latissimus dorsi are eccentrically loaded. This adds additional functional stability to the lumbo-pelvic-hip-complex

43
Q

AOS

A

includes the obliques, adductors, and hip external rotators. The obliques and contralateral adductors are the most common visualization of the subsystem because they create an X pattern across the front of the body

The anterior oblique system creates stability from the trunk, through the pelvis, and to the hips and contributes to rotational movement. The anterior oblique subsystem and posterior oblique subsystem work together as a global force-couple to enable rotational force production

44
Q

LS

(lateral subsystem)

A

made of up of the gluteus medius, adductors, and contralateral quadratus lumborum to provide movement in the frontal plane. The lateral subsystem creates and maintains frontal plane stabilization of the lumbo-pelvic-hip-complex during movement

The lateral subsystem functions during many activities including movements requiring a single-leg stance phase such as lunges and running. The LS also provides stability to the lower extremities to prevent abnormal or unwanted frontal plane movements during activities such as hip and thigh adduction during a squat.
Individuals with an improperly working LS may be unable to maintain appropriate lower-extremity alignment in the frontal plane – such as knee valgus during a squat.

45
Q

Altered Reciprocal Inhibition

A

Agonist receives signal functional antagonist receives inhibitory signal allowing it to lengthen.

46
Q

Feed-forward activation

A

phenomena of stabilizer muscles contracting automatically in anticipation of movement

47
Q

Stretch Shortening Cycle

A

loading of a muscle eccentrically to prep for a rapid contraction (jumping, NOT TINKERBELL JUMPS) the energy is stored in the series elastic component (tendon) and the transition between the eccentric and concentric portion is rapid and termed amortization.

48
Q

3 Levers

A

First Class Lever: Nodding the head
Second Class Lever: Plantarflexion / push-up.
Third Class Lever: Biceps Curl. Most limbs in the body are these (hamstring curl)
Table 7-3: Agonist, synergist, stabilizer (always rotator cuff for upper, transverse abs for lower)

49
Q

ATP-PC system

A

The simplest and fastest of the energy systems. This occurs without the presence of oxygen. Provides energy mainly for high intensity, short duration exercises such as sprinting, or a one rep maximum. It can produce energy for 10 to 15 seconds

50
Q

Glycolysis

A

A system that uses carbohydrates from either blood sugar or stored glycogen to produce ATP. Most fitness workouts place great emphasis on the system because it is limited to a duration of approximately 30 to 50 seconds or a typical repetition range of 8 to 12 repetitions.

51
Q

Oxidative system

A

The most complex and slowest system. It uses substrates with the help of oxygen in order to create a lot of ATP. The oxidative system is meant for long distance endurance events and can produce energy for exercise for an indefinite amount of time.

52
Q

3 Aerobic/oxidative systems

A

aerobic glycolysis, the Krebs cycle and the electron transport chain (ETC)

53
Q

EPOC

excess post-exercise oxygen consumption

A

This is the state in which the body’s metabolism is elevated after exercising. The ATP produced is above and beyond the required levels and is here to re-establish the baseline levels of ATP and Creatine and also for assistance with the clearing out of the metabolic end products. Once these levels are restored and other things return to baseline levels, the consumption of oxygen returns to the baseline and the immediate recovery from exercise is nearly complete.

54
Q

Metabolism

Exercise metabolism

Substrates

A

Metabolism: All of the chemical reactions that occur in the body to maintain itself.
• Exercise metabolism: The examination of bioenergetics as it relates to the unique physiologic changes and demands placed on the body during exercise.
• Substrates: The material or substance on which an enzyme acts.
• The three main substrates are: proteins, carbohydrates, and lipids (fats).

55
Q

Protein intake recommendations.

A

Sedentary adult 0.8 (0.4 g/lb)

Strength athletes 1.2-1.7 (0.5-0.8 g/lb)

Endurance athletes 1.2-1.4 (0.5-0.6 g/lb)

56
Q

Digestion and absorption of protein

A

Mouth and esophagus - chew and swallow whole proteins
Stomach - opens up protein strands and cleaves strands into peptide chains
Small intestines - further split peptide chains in the tripeptides, dipeptides and amino acids
Small intestines lining - splits tripeptides and dipeptides into amino acids and absorbs amino acids. Proteins are first broken down in the stomach.
On a high-protein diet, the kidneys are required to work harder to eliminate increased urea that is produced.

57
Q

20 amino acids

A

9 essential amino acids

58
Q

Monosaccharide

Disaccharide

Polysaccharide

A

Monosaccharide: A single sugar unit, many of which are connected to make starches and glycogen. Includes glucose (blood sugar), fructose, and galactose.
• Disaccharide: A double sugar unit. Includes sucrose (common sugar), lactose (milk sugar) and maltose.
• Polysaccharide: Long chains of monosaccharide units linked together and found in foods that contain starch and fiber. These are most commonly referred to as complex carbohydrates.

59
Q

Glycemic index

A

rate that ingested carbs cause a rise in blood sugar and the effect it has on the release of insulin

High = \>70
Moderate = 56 – 69
Low = \< 55
60
Q

Macro Recommendations

A

Protein-10 to 35%

Carbs-45 and 65%

Fats-20 and 35%

61
Q

Monounsaturated

&

Polyunsaturated

A

increases the good HDL

62
Q

Protein Timing

A

0.3g per kg of body weight for up to 4 hours after an event or workout.

63
Q

Thermodynamics

A

Weight reduction can only take place when there is more energy burned than consumed. The basic rule of calories in versus calories out

64
Q

TDEE

(total daily energy expenditure)

A

amount of energy and calories spent, on average, in a typical day. It is a function of 3 things: resting metabolic rate (RMR), thermic effect of food (TEF), and energy expended during physical activity

65
Q

Caffeine

A

3 to 6mg per kilogram of body weight one hour before a workout

demonstrated ergogenic effects for endurance events longer than an hour

66
Q

Creatine

A

5 to 7 days at 20g per day, then only 2 to 5g per day to maintain

NASM Exam (8 decks)

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