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NASM CPT > Chapters1-3 > Flashcards

Chapters1-3 Flashcards

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1
Q

Muscle Imbalance

A

Alteration of muscle length surrounding a joint.

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2
Q

Obesity

A

The condition of being considerably overweight, and refers to a person with a body mass index of 30 or great, or who is at least 30 pounds over recommended weight

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3
Q

Overweight

A

A person with a body mass index of 25-29.9 or who is between 25-30 pounds over recommended weight

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4
Q

BMI Equation

A

BMI=703x weightlb

height^2(in^2)

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5
Q

Blood Lipids

A

Also known as triglycerides, blood lipids are carried in the bloodstream by protein molecules known as high-density lipoproteins (HDL) and low density lipoproteins (LDL)

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6
Q

Diabetes Mellitus

A

Chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins

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7
Q

Low-Back Pain

A

Primary cause of musculoskeletal degeneration seen in the adult population, affecting nearly 80% of all adults. Seen in individuals with a curve in the lumbar spine.

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8
Q

Knee injuries

A

80,000-100000 ACL injuries occur annually.

70% are non-contact injuries. Most if these injuries occur between 15-25

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9
Q

Musculoskeletal Injuries

A

More than 1/3 of injuries involve the trunk while 60% of those involve lower back. Work related injuries cost workers approximately 9 days per back episode more than 39 million days of restricted activity.

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10
Q

Deconditioned

A

A state of lost physical fitness which may include muscle imbalances, decreased flexibility and a lack of code and joint stability

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11
Q

Proprioception

A

The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement

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12
Q

Proprioceptively enriches environment

A

An unstable (yet controllable) physical situation in which exercises performed that causes the body to use its internal balance and stabilization mechanisms

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13
Q

OPT MODEL

A

Stabilization Level:
Phase 1-Stabilization Endurance

Strength Level:
Phase 2- Strength Endurance Training
Phase 3-Hypertrophy Training
Phase 4- Maximal Strength Training

Power Level:
Phase 5-Power Training

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14
Q

Goals & Strategies of Stabilization Level Training

Phase 1

A

Goals:

  • improve muscular endurance
  • enhance joint stability
  • increase flexibility
  • enhance control of posture
  • improve neuromuscular efficiency (balance, stabilization, muscular coordination)
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15
Q

Goals & Strategies of Strength Level Training

Phase2: Strength Endurance Training

A

Goals:

  • Improve stabilization endurance and increase prime mover strength
  • improve overall work capacity
  • enhance joint stabilization
  • increase lean body mass

Training:

  • Moderate loads and repetitions (8-12)
  • Superset: one traditional strength exercise and one stabilization exercise per body part in the resistance training portion of the program
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16
Q

Phase 3: Hypertrophy Training (goals and training)

A

Goal
-Achieve optimal levels of muscular hypertrophy (increase muscle size)

Training Strategies
-High volume, moderate to high loads, moderate or low repetitions (6-12)

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17
Q

Phase 4: Maximum Strength Training

Goals & Training

A

Goals

  • Increase motor unit recruitment
  • Increase frequency of motor unit recruitment
  • improve peak force

Training Strategies
-High loads, low repetitions (1-5), long rest periods

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18
Q

Power Level

Goals & Power Strategies of Power Level Training

Phase 5: Power Training

A

Goals

  • Enhance neuromuscular efficiency
  • Enhance prime mover strength
  • increase rate of force production

Training Strategies

  • Superset one strength and one power exercise per body part in the resistance training portion of the program
  • Perform all power exercises as fast can be controlled
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19
Q

Nervous system

A

A conglomeration of billions of cells specifically designed to provide a communication network within the body

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20
Q

Sensory function

A

The ability of the nervous system to sense changes in either the internal or external environment; transmit nerve impulses from effector sites to CNS

Ex: a stretch on a muscle (internal)
Change from walking on sidewalk to walking on sand (external)

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21
Q

Integrative function

A

The ability of the nervous system to analyze and interpret sensory information to allow for proper decision making, which produces the appropriate response

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22
Q

Motor (efferent) neurons

A

The neuromuscular response to the sensory information; Transmit nerve impulses from CNS to effector sites

Ex: Such as causing a muscle to contract when stretched too far

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23
Q

Proprioception

A

The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement

Ex.When we walk or run our feet give us a price up to feedback about the type of surface or terrain we are on

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24
Q

The neuron

A

the functional unit of the nervous system

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25
Q

Sensory ( afferent ) neurons

A

Transmit nerve impulses from effector sites (Such as muscles and organs)
Via receptors to the brain and spinal cord

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26
Q

Interneurons

A

Transmit nerve impulses from one neuron to another

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27
Q

Motor efferent neurons

A

Transmit nerve impulses from the brain and spinal cord to Effector sites

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28
Q

Central nervous system

A

The portion of the nervous system that consists of the brain and spinal cord and it’s primary function is to coordinate the activity of all parts of the body

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29
Q

Peripheral nervous system

A

Cranial and spinal nerves that spread throughout the body the nerves of the PNS are how the CNS receives sensory input and initiates responses

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30
Q

Peripheral nervous system subdivisions:

A

Somatic- serves outer areas of the body and skeletal muscle: voluntary
Autonomic-involuntary systems ( E.G heart, digestion, endocrine glands)

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31
Q

Subdivisions of autonomic nervous system

A

Parasympathetic- decreases activation during rest and recovery

Sympathetic -increases activation to prep for activity

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32
Q

Mechanoreceptors

A

Sensory receptors responsible for sensing distortion in body tissues. They are specialized structures that respond to mechanical pressure within tissues and then transmit signals through sensory nerves. They are located in muscles, Tendons ligaments and joint capsules and include muscle spindles, golgi tendon organs, and joint receptors

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33
Q

Muscle spindles

A

Receptors sensitive to change in length of the muscle and the rate of that change

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34
Q

Golgi tendon organs

A

Receptors sensitive to change in tension of the muscle and the rate of that change

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35
Q

Joint receptors

A

receptors surrounding a joint that respond to pressure, Acceleration, and deceleration of the joint

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36
Q

The skeletal system

A

The body’s framework composed of bones and joints

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37
Q

Axial skeleton

A

Portion of the skeletal system that consists of the skull, rib cage and vertebral column.

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38
Q

Appendicular skeleton

A

Portion of the skeletal system that includes the upper and lower extremities, shoulder and pelvic girdles

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39
Q

Depressions

A

Flattened or indented portions of bone which can be muscle attachment sites

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40
Q

Process

A

Processes are projections protruding from the bone where muscles, tendons, and ligaments can attach

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41
Q

Skeletal system functions

A

Supports, protects, allows bodily movement, produces blood, stores minerals

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42
Q

Ligaments

A

Primary connective tissue that connects bones together and provide stability, input to the nervous system, guidance, and the limitation of improper joint movement

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43
Q

Anthrokinematics

A

Joint motion

44
Q

Non-synovial joints

A

Joints that do not have a joint cavity, connective tissue, or cartilage. These joints exhibit little to no movement

45
Q

Synovial joints

A

Joints that are held together by a joint capsule and ligaments and our most associated with movement of the body

46
Q

Major motion types

A

Roll, slide, and spin

47
Q

Important joints to note

A

Hinge-elbows, ankles: sagittal plane movement

Ball and socket – shoulders, hips; most mobile, all three planes of motion

48
Q

Weight bearing exercise

A

The best method to strengthen bones

49
Q

Tendons

A

Connective tissues that attach muscle to bone and provide an anchor for muscles to produce force

50
Q

Fascia

A

Outer layer of connective tissue surrounding a muscle

51
Q

Fascicles

A

Bundle of individual muscle fibers

52
Q

Muscle fiber

A

So your components and myofibrils in case in a plasma membrane

53
Q

Myofibrils

A

Contain myofilaments that or the actual contract that a component of muscle tissue

54
Q

Sarcomere

A

Functional unit of muscle that produces muscular contraction and consistent repeating sections of action in myosin

55
Q

Sliding filament theory

A

Thick and thin filaments slide past one another, shortening the entire sarcomere. This shortens the entire length of the sarcomere and thus shortening muscle and producing

56
Q

Type one slow twitch muscle tissue

A

Smaller size; fatigue slowly

57
Q

Type too fast twitch muscle tissue

A

Larger size quick to produce maximal tension; fatigue quickly, decreased oxygen delivery

58
Q

Motor unit

A

A motor Neuron and all of the muscle fibers it innervates. The point at which the motor neuron meets an individual muscle fiber is called the neuromuscular junction

59
Q

Neurotransmitters

A

Chemical messengers that cross the neuromuscular junction (synapse)to transmit electrical impulses from the nerve to the muscle

60
Q

Neural activation

A

Contraction of a muscle generated by neural stimulation

61
Q

Agonist muscles

A

Agonist muscles are muscles that act as prime movers or in other words they are the muscles most responsible for a particular movement.

Ex.The gluteus maximus is an agonist for hip extension

62
Q

Synergist muscles

A

Muscles that assist prime movers during movement.

Ex.The hamstring complex in the erector spinae are synergistic with the gluteus maximus during hip extension

63
Q

Stabilizer muscles

A

Support or stabilize the body, whereas the prime movers and the synergists
perform the movement patterns

Ex.The transversus abdominis, internal oblique, and multifidus (deep muscles in lower back) Stabilize the low back, pelvis, and hips during hip extension

64
Q

Antagonist

A

Oppose prime mover.

For example a deep hip flexor is antagonistic to the gluteus maximus during hip extension

65
Q

Local stabilization system

A

Attached directly to vertebrae. Consist of: transverse of dominoes, internal oblique, multifidus, Pelvic floor, diaphragm

66
Q

Global stabilization system

A

Attach from pelvis to spine. Consists of: quadratus lumborum, psoas major, External oblique, rectus abdominis, gluteus medius, adductor complex, portions of internal oblique

67
Q

Movement system

A

Attach spine and or pelvis to extremities. Consist of: latissimus dorsi, Hip flexors, hamstring complex, quadriceps

68
Q

Endocrine system

A

A system of glands that secrete hormones into the blood stream to regulate a variety of bodily functions including the control of mood, growth and development, tissue function, and metabolism

69
Q

Insulin

A

Insulin helps regulate energy and glucose metabolism in the body. Insulin causes cells in the liver, muscle, and fat tissue to take up glucose from the blood, storing it as glycogen in the liver and muscle

70
Q

Glucagon

A

One of two hormones secreted by the pancreas that regulates blood glucose levels. It is the opposite of insulin as it functions to raise blood glucose levels by triggering the release of glycogen stores from the liver

71
Q

Catecholamines

A

Epinephrine a.k.a. adrenaline and norepinephrine are hormones produced by the adrenal glands

72
Q

Cortisol

A

Cortisol is typically referred to as a catabolic hormone associated with tissue breakdown. Under times of stress such as exercise cortisol is secreted by the adrenal glands and serves to maintain energy supply through the breakdown of carbohydrates fats and proteins

73
Q

Testosterone

A

Responsible for male sex treats. Testosterone plays fundamental role in the growth and repair of tissues

74
Q

Estrogen

A

Influence is a fat deposition on hips, buttocks, and thighs; responsible for female sex treats

75
Q

Growth hormone

A

Anabolic hormone; responsible for bodily growth up until puberty. Growth hormone also increases the development of bone muscle tissue and proteins synthesis; increases fat burning; and strengthens the immune system.

76
Q

Cardio respiratory system

A

Composed of two Closely related systems, the cardiovascular system consisting of the heart, blood vessels, and blood in the respiratory system, which includes the trachea, bronchi, alveoli, and the lungs

77
Q

Cardiac muscle

A

Shorter, more tightly connected then skeletal muscle; involuntary

78
Q

Atria

A

Smaller, superior chambers of the heart; receive blood from veins. They act much like a reservoir

79
Q

Right atrium

A

Gathers deoxygenated blood returning to the heart from the entire body, where as the left atrium gathers oxygenated blood coming to the heart from the lungs.

80
Q

The left atrium

A

Gathers oxygenated blood from the lungs

81
Q

Sinoatrial (SA) node

A

Located in right atrium; initiate impulse for a heart rate; “pacemaker for the heart “

82
Q

Atrioventricular (AV) node

A

A small mass of specialized cardiac muscle fibers, located in the wall of the right atrium of the heart, that receives heartbeat impulses from the sinoatrial node and direct them to the walls of the ventricles

83
Q

Ventricles

A

The inferior chamber of the heart that receives blood from its corresponding atrium and, in turn, forces blood into the arteries

84
Q

The right ventricle

A

Receives the deoxygenated blood from the right atrium and then pumps it to the lungs to be saturated with incoming oxygen

85
Q

The left ventricle

A

The left ventricle receive the oxygenated blood from the left atrium and proceeds to pump it to the entire body and is longer in size and has thicker walls in the right atrium

86
Q

Arteries

A

The largest artery in the body is the aorta. Arteries carry blood away from the heart

87
Q

Veins

A

Vessels that transport blood from the capillaries toward the heart. Venules progressively merge with other venules to form beans

88
Q

Venules

A

The very small veins that connects capillaries to the larger veins

89
Q

Capillaries

A

The smallest blood vessels, and the site of exchange of chemicals and water between the blood and the tissues

90
Q

Arterioles

A

Small terminal branches of an artery which end in capillaries.

91
Q

Functions of blood

A

Transportation: oxygen, nutrients, hormones

Regulation: temperature, pH

Protection: clotting, immunity

92
Q

Stroke volume

A

The amount of blood pumped out of the heart with each contraction. The SV is the difference between the ventricular and diastolic volume and the end systolic volume

93
Q

Heart rate

A

HR. The rate at which the heart pumps

94
Q

Cardiac output ( Q)

A

Heart rate times stroke volume, the overall performance of the heart. Cardiac output is a function of heart rate and stroke volume. If an average person has a resting heart rate of 70 BPM and arresting stroke volume of 70 ML/beat, cardiac output would be 70bpmx70mL/beat=4,900mL/min or 4.9 L/min.

95
Q

Respiratory system

A

A.k.a. the pulmonary system.A system of organs the lungs and respiratory passageways that collects oxygen from the external environment and transports it to the bloodstream

96
Q

Inspiration

A

The process of actively contracting the inspiratory muscles to move air into the body (inhalation )

97
Q

Expiration

A

The process of actively or passively relaxing me inspiratory muscles to move air out of the body (exhalation)

98
Q

The two forms of Inspiratory Muscles

A

Primary; diaphragm external intercostals

Secondary; Scalenes, sternocleidomastoid, pectoralis minor

99
Q

Expiration

A

Relaxing inspiratory muscles (passive) contracting expiratory muscles (active) to move air out.

100
Q

Expiratory Muscles

A

Internal intercostals, Abdominals

101
Q

Resting oxygen consumption

A

VO2 is approximately 3.5 mL of oxygen per kilogram of body weight per minute, typically termed 1 MET. VO2=Qxa-VO2

102
Q

Maximal oxygen consumption

A

VO2max highest rate of oxygen transport and utilization achieved at maximal physical exertion.Test that can be used to predict VO2max include the Rockport walk test, the step test and the YMCA bike protocol test

103
Q

Abnormal breathing patterns

A

Alterations and breathing patterns can lead to further dysfunction in the human movement system it is associated with stress and anxiety. Breathing patterns that become shallow will directly result in headaches lightheadedness muscular tension and dizziness fatigue poor circulation and or poor sleeping patterns. In adequate oxygen and retention of metabolic waste within muscles can create stiff muscles and joints

104
Q

Cardio respiratory exercise

A

Increases: Cardiac output, breathing efficiency, oxygen transport in use, use of fats for fuel, mental alertness, ability to relax and sleep, tolerance to stress, lean body mass and metabolic rate.

Decreases:Resting heart rate, cholesterol, blood pressure, and the risk of heart disease, blood clots, depression, anxiety, obesity, diabetes.

105
Q

Diffusion

A

The process of oxygen getting oxygen from the environment to the tissues of the body. Respiratory airways collect those channels air coming from the conducting airways. At the end of the bronchioles are the alveoli made up of alveolar sacs. The alveolar sacs, transport CO2 and O2 in and out of the blood stream.

106
Q

How to manually monitor heart rate

A

Step one: please index and middle fingers around the palm of the side of the wrist about 1 inch from the top of the rest on the thumb side.

Step two: locate the artery by feeling for a pulse with the index and middle fingers apply light pressure and feel the pulse do not apply excessive pressure

Step3:Count the number of beats in 60 seconds.Heart rate should be taken after you’ve had five minutes of complete rest

Step 4: When measuring the polls during exercise count the number of beats in seconds and add a zero to that number

NASM CPT (2 decks)

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