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NASM-CH1-10 > concepts > Flashcards

concepts Flashcards

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1
Q

STATES OF CHANGE

A

Precontemplation - not thinking about working out
contemplation - thinking about working out within 6 months
preparation - exercising but not regularly
action - exercising regularly but not yet 6 months
maintenance - exercising regylary for 6+ months
termination - never going back, not giving into temptations/old habits

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2
Q

Sagittal Plane

A

divides body into left and right halves
actions: flexion & extension
common exercises: squats, RDL, bicurls, tri ext, chin ups

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3
Q

Frontal Plane

A

divides body into anterior(front) and posterior (back) halves
actions: abduction & adduction
common exercises: lat raises, jumping jacks, band walks

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4
Q

Transverse

A

divides body into superior (above) and inferior (below) halves
actions: rotation
Common exercise: chest flies, reverse flies, curtsy lunge, cable rotations

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5
Q

BMI

A

Body Mass Index = height / weight
normal 18.5-24.9
overweight 25-29.9
obese = 30+

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6
Q

Blood pressure

A 
High = hyoertension  140/90
Normal = 120/80 or below
Systolic = Top number
Diastolic = Bottom number
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7
Q

Atria (atrium)

A

superior chamber of the heart

act as a reservoir

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8
Q

Ventricles

A

Inferior chamber of the heart

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9
Q

Arteries

A

Blood vessels that go away from the heart

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10
Q

Veins

A

blood vessels that go toward the heart

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11
Q

Sinoatrial node (SA node)

A

pacemaker of the heart

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12
Q

Left ventricle

A

delivers oxygenated blood to the rest of the body

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13
Q

Right atria

A

gathers deoxygenated blood from the body

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14
Q

Capillaries

A

smallest blood vessels, site of exchange of elements between blood & tissue

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15
Q

Stroke volume

A

amount of blood pumped out of the heart with each contraction

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16
Q

Lean body mass

A

scale weight - fat mass

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17
Q

Tanaka

A

208 - (.7xage)

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18
Q

HRR

A

Heart Rate Reserve
Karvonen Method
HRR = (HR max - HR rest) x target
intensity = HR rest

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19
Q

Performance Test
• Bench press
• Push-up

A

Bench press = strength

push up = endurance

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20
Q

Shark skill

A

lower body agility (single leg hop back and forth into correct box

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21
Q

40yd dash

A

max speed

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22
Q

LEFT Test

A

agility (run, back peddle, shuffle, carioca, sprint)

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23
Q

Pro shuttle 5-10-5

A

agility (run 5 yds, run 10 yds back, run 5 yds back)

24
Q

YMCA Step test

A

step onto 12” box for 1 min aiming for 96 steps for a total of 3 min

25
Q

Rockport “Talk Test”

A

walk mile as fast as you can

26
Q

1.5Mile

A

run 1.5 miles as fast as you can

27
Q

Cardio Zones

A

Zone 1 = poor, 56-75%HR
Zone 2 = good/fair, 76-85% HR
Zone 3 = very good. 86-95% HR

28
Q

BALANCE EXERCISE

• Balance Stabilization

A

No movement in balancing leg (SL balance to reach, SL balance )

29
Q

BALANCE EXERCISE

• Balance Strength

A

Full ROM in balancing leg (SL squat, SL RDL)

30
Q

BALANCE EXERCISE

• Balance power

A

dynamic movement to controlled (multiplanar hop to stabilization, multiplanar SL box hop[ up with stabilization)

31
Q

CORE EXERCISE

• Core Stabilization )

A

no spinal movemebt (plank, floor bridge, floor prone cobra)

32
Q

CORE EXERCISE

• Core Strength

A

little spinal movement (reverse crunch, MB crunches)

33
Q

CORE EXERCISE

• Core power

A

Fast power (MB oblique throw, soccer throw, MB wood chop throw)

34
Q

CORE EXERCISE

• Local muscles

A

Stabilize spine, near vertebrae (multifidius, TVA, QL, pelvic floor muscle)

35
Q

PLYOMETRIC EXERCISE

• Plyo Stabilization

A

little joint movement

3-5 sec hold on landing (squat jump with stabilization, box jump up with stabilization)

36
Q

PLYOMETRIC EXERCISE

• Plyo Strength

A

Full ROM, repetitive (squat jump, tuck jump, butt kick)

37
Q

PLYOMETRIC EXERCISE

• Plyo power

A

functional, fast/explosive (ex: ice skaters, SL power step up)

38
Q

BALANCING PROGRESSIONS

• Proprioceptively challenging

A

Floor, balance beam, half foam roller, foam pad, balance disc, wobble board, bosu ball

39
Q

BALANCING PROGRESSIONS

• Body position

A

bilateral stable, unilateral stable

bilateral unstable, unilateral unstable

40
Q

Corrective (static stretching)

A

1-3 sets
30 sec
phase 1

41
Q

Active (active-isolated stretching) - 1-3sets, 1-2sec holds, 5-10reps [phase 2, 3, 4] •

A

1-3 sets
1-2 sec hold
5-10 reps
phase 2,3,4

42
Q

Functional (dynamic stretching)

A 
1 set
10-15 reps
3-10 exercises
Phase 5
example:prisoner squat
43
Q

Self myofascial release (SMR)

A

for every time you stretch

44
Q

SAQ speed agility quickness

A
  • Speed = the ability to move the body in one direction as fast as possible (ex: 40yd dash)
  • Agility = the ability to accelerate/decelerate as fast as possible (ex: LEFT drill, figure 8)
  • Quickness = the ability to react in all 3 planes of motion (ex: ladders, side shuffle)
  • Different population: Youth = red light green light Seniors = stand up to figure 8
  • Beginners should wait 48-72hours before attempting SAQ drills again
  • SAQ cues= knees straight ahead, neutral spine
45
Q

Front side mechanics
• Triple flexion of lead leg, hip flexion, knee flexion, dorsiflexion
• Ex: During sprinter drills, what should the foot position be when it strikes the ground?

A

Answer: Dorsiflexed

46
Q

Backside mechanics
Triple extension: hip extension, knee extension, plantarflexion
Ex: What should the trailing leg look like during cable rotations?

A

Answer: triple extension

47
Q

• Nervous system

A

provides a communication network within the body, stimulates human
movement through muscle contractions, provide sensory info to brain

48
Q

Neuron

A

basic unit of nervous system, comprised axon, cell body & dendrites

49
Q

Mechanoreceptors:

A

sensitive to change in length of muscle & rate of change muscle spindles
(length/stretch) golgi tendon (tension)

50
Q

Skeletal system

A

provides framework of our body, supports & protects vital organs

51
Q

Osteoporosis

A

reduced bone minerals density which increases rick of fracture

52
Q

Osteopenia:

A

lower than normal bone mineral density, precursor to osteoporosis

53
Q

Muscular system

A

links nervous & skeletal system, generates forces that move human body

54
Q

Open-chain exercises=

A

distal extremities (hands/feet) move, ex: bench press, leg extensions

55
Q

Closed-chain exercises= d

A

istal extremities (hands/feet) fixated, ex: squat, chin up, push-up

56
Q

Stabilizer =

A

stabilize (TVA, Rotator Cuff)

57
Q

Force-couple relationship=

A

synergistic action of multiple muscles working together to produce
movement around a joint (ex: upper & lower traps, serratus anterior help move scapulas upward)

NASM-CH1-10 (3 decks)

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