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NASM - CPT > DIRE Study Terms > Flashcards

DIRE Study Terms Flashcards

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NASM ® CPT flashcards
1
Q

In a client with lower crossed syndrome, what muscles are most likely lengthened (need strengthening)?

A 
Anterior Tibialis
Posterior Tibialis
Glutes
Transversus absominis
Internal Obliques
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2
Q

In a client with lower crossed syndrome, what muscles are most likely shortened (tight)?

A 
Gastronemius
Soleus
Hip flexor complex
Adductors
Latissimus dorsi
Erector spinae
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3
Q

In a client with upper crossed syndrome, what muscles are most likely lengthened (need strengthening)?

A
  • Deep cervical flexors
  • Serratus Anterior
  • Rhomboids
  • Mid-traps
  • Lower trapezius
  • Teres minor
  • Infraspinatus
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4
Q

In a client with upper crossed syndrome, what muscles are most likely shortened (tight)?

A
  • Upper traps
  • Levator scapulae
  • Sternocleidomastoid
  • Scalenes
  • Latissimus dorsi
  • Teres major
  • Subscapularis
  • Pectoralis major/minor
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5
Q

In a client with pronation distortion syndrome, what muscles are most likely shortened (tight)?

A
  • Gastronemius
  • Soleus
  • Peroneals
  • Adductors
  • Iliotibial head
  • Biceps femoris (short head)
  • Hip flexor complex
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6
Q

In a client with pronation distortion syndrome, what muscles are most likely lengthened (need strengthening)?

A
  • Vastus medialis
  • Glutes
  • Hip external rotators
  • Anterior tibialis
  • Posterior tibialis

“V”irginia’s “G”lutes “H”appened “T”o “T”oot

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7
Q

While observing an overhead squat assessment, which muscles are probable overactive muscles (need stretching) if a client has an excessive forward lean?

A
  • Hip flexor
  • Abdominals
  • Gastronemius
  • Soleus

HAGS-AGE

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8
Q

While observing an overhead squat assessment, which muscles are probable underactive muscles (need strengthening) if a client has an excessive forward lean?

A
  • Anterior tibialis
  • Glutes Max
  • Erector spinae

HAGS-AGE

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9
Q

While observing an overhead squat assessment, which muscles are probable overactive muscles (need stretching) if a client has a low back arch?

A
  • Hip flexor
  • Erector spinae
  • Lats

HEL-GHI

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10
Q

While observing an overhead squat assessment, which muscles are probable underactive muscles (need strengthening) if a client has a low back arch?

A
  • Glutes max
  • Hamstrings
  • Intrinsic core

HEL-GHI

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11
Q

While observing an overhead squat assessment, which muscles are probable overactive muscles (need stretching) if a client’s feet turn out?

A
  • Soleus
  • Gastronemius
  • Biceps Femoris (short head)

“S”ilas’ “G”assy “B”utt

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12
Q

While observing an overhead squat assessment, which muscles are probable underactive muscles (need strengthening) if a client’s feet turn out?

A
  • Gastrocnemius
  • Gracilis
  • Popliteus
  • Hamstring complex
  • Satorius

“G”eorge “G”oes to “P”eeny “H”igh “S”chool

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13
Q

While observing an overhead squat assessment, which muscles are probable overactive muscles (need stretching) if a client’s knees turn inward?

A
  • Adductors
  • Biceps femoris (short head)
  • TFL
  • Vastus lateralis

“A”rmadillos “B”efriend “T”rendy “V”egans

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14
Q

While observing an overhead squat assessment, which muscles are probable underactive muscles (need strengthening) if a client’s knees turn inward?

A
  • Glutes
  • Vastus medialis obliques

“G”od is a “V”egetarian

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15
Q

While observing an overhead squat assessment, which muscles are probable overactive muscles (need stretching) if a client’s arms fall forward?

A
  • Pectoralis major/minor
  • Teres major
  • Latissimus dorsi

“P”raise “T”he “L”ord - TRR

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16
Q

While observing an overhead squat assessment, which muscles are probable underactive muscles (need strengthening) if a client’s arms fall forward?

A
  • Traps (Mid & Lower)
  • Rhomboids
  • Rotator cuff

“P”raise “T”he “L”ord - TRR

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17
Q

ZONE ONE: How do you determine the appropriate intensity at which the client should work while performing cardio respiratory exercise.

A

ZONE ONE: 65-75%
220 - age = Maximal heart rate

Maximal Heart Rate x 0.65
Maximal Heart Rate x 0.75

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18
Q

ZONE TWO: How do you determine the appropriate intensity at which the client should work while performing cardio respiratory exercise.

A

ZONE TWO: 76-85%
220-age = Maximal Heart Rate

Maximal Heart Rate x 0.76
Maximal Heart Rate x 0.85

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19
Q

ZONE THREE: How do you determine the appropriate intensity at which the client should work while performing cardio respiratory exercise.

A

ZONE THREE: 76-85%
220-age = Maximal Heart Rate

Maximal Heart Rate x 0.86
Maximal Heart Rate x 0.95

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20
Q

What is the top number in a blood pressure reading called? What does it mean?

A

Systolic. The pressure within the arterial system after the heart contracts.

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21
Q

What is the bottom number in a blood pressure reading called? What does it mean?

A

Dystolic. The pressure within the arterial system when the heart is resting and filling with blood.

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22
Q

What is healthy blood pressure?

A 
Systolic = less than 120 mmhg 
Dystolic = less than 80 mmhg

120/80

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23
Q

What is Davis’s Law?

A

Soft tissue models along the lines of stress. We need to stress our muscles in order to develop them.

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24
Q

What does the body use protein for?

A

Tissue repair and synthesis as well as for energy. It is only used for energy if you don’t have enough glycogen from carbs.

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25
Q

If the body has to use protein for energy, what system is that called?

A

Gluconeogenesis

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26
Q

What part of the heart gathers oxygenated blood from the lungs?

A

Left atrium

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27
Q

What part of the heart gathers deoxygenated blood returning to the heart?

A

Right atrium

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28
Q

What part of the heart pumps deoxygenated blood to the lungs?

A

Right ventricle

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29
Q

What part of the heart pumps oxygenated blood to the body?

A

Left ventricle

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30
Q

Activation of these receptors will cause the muscle to relax, which prevents the muscle from excessive stress or possibility of injury.

A

Golgi tendon organs (GTOs)

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31
Q

Sensory receptors within muscles that run parallel to the muscle fibers and are sensitive to change in muscle length and rate of length change.

A

Muscle spindles

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32
Q

After leaving the left ventricle, blood enters which structure?

A

Aorta

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33
Q

What may be the best measure of cardiorespiratory fitness?

A

Maximal oxygen consumption (VO2 Max)

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34
Q

Within what range is the typical resting heart rate of a human being?

A

70 and 80 bpm

35
Q

What term describes the number of heart beats per minute and the amount of blood pumped per beat?

A

Blood pressure

36
Q

After how many minutes of exercise are the majority of muscle glycogen stores are depleted?

A

90 Minutes

37
Q

What system provides energy for primarily high-intensity, short-duration bouts of exercise or activity?

A

ATP-PC

38
Q

What system provides energy for roughly 30 to 50 seconds of physical activity?

A

Glycolysis

39
Q

When an exercise is high intensity and lasts about 10 seconds, which energy pathways is predominantly in use?

A

ATP-PC

40
Q

What term refers to the assistance of amino acids in energy production during periods of starvation?

A

Gluconeogenesis

41
Q

Landing from a jump is considered what type of motion?

A

Eccentric

42
Q

What is the term referring to the synergistic action of muscle groups to produce movement around a joint?

A

Force-couple relationship

43
Q

Which motion is known as “a negative” in the health and fitness industry?

A

Eccentric Motion

44
Q

As the velocity of a muscular contraction increases, the ability to produce force decreases for which part of the muscle action spectrum?

A

Concentric motion

45
Q

Define and give example of the muscle action: Moving in the same direction as the resistance. Decelerates or reduces force.

A

Eccentric.

Ex: Landing from a jump, lowering a weight during resistance exercise.

46
Q

Define and give an example of the muscle action: Moving in opposite direction of force. Accelerates or produces force.

A

Concentric.

Ex: Jumping upward, the “lifting” phase during a resistance training exercise.

47
Q

Define and give an example of the muscle action: No visible movement with or against resistance. Dynamically stabilizes force.

A

Isometric.

During a dumbbell bench press, the rotator cuff musculature dynamically stabilizes the shoulder joint.

During a squat, the abductors and adductors of the thigh will dynamically stabilize the leg from moving too much in the frontal and transverse planes.

48
Q

Muscle fibers that contain fewer capillaries, mitochondria, and myoglobin. These fibers fatigue faster than the other type of fibers.

A

Fast twitch fibers - Type II

49
Q

Muscle fibers that contain a greater amount of capillaries, mitochondria, and myoglobin. These fibers are usually found to have a higher endurance capacity than the other type of fibers.

A

Slow twitch fibers (type I)

50
Q

The core muscular has been divided into 3 systems. What are they?

A
  1. Local stabilization system
  2. Global stabilization system
  3. Movement system
51
Q

Clients who can maintain zone one heart rate for atleast ____ minutes, two to three times per week will be ready for stage II.

A

30 minutes

52
Q

In zone 3 of cardiorespiratory training, what is predicted HRmax ?

A

86 to 95%

53
Q

In zone 1 of cardiorespiratory training, what is predicted HRmax?

A

65 to 75%

54
Q

What is BMI of a healty individual?

A

18.6-24.99

55
Q

What BMI range is considered obese?

A

30 +

56
Q

In zone 2 of cardiorespiratory training, what is predicted HRmax?

A

76 to 85%

57
Q

According to the 2008 Physical Activity Guidelines, what is the minimum amount of time per week an individual should engage in physical activity if performed at a moderate-intensity level?

A

150 minutes

58
Q

Dynamic stretching uses which concepts to improve soft tissue extensibility?

A

Reciprocal inhibition

59
Q

What is the appropriate method to estimate the peak maximum heart rate for a client?

A

Subtract the client’s age from 220.

60
Q

What time is most effective to have your clients take their resting heart rate?

A

After waking-up

61
Q

What term represents the pressure within the arterial system when the heart is resting and filling with blood?

A

Diastolic

62
Q

What term represents the pressure within the arterial system after the heart contracts?

A

Systolic

63
Q

Scientific evidence indicates that the risk for disease increases with a BMI of…

A

25 or greater

64
Q

What test is designed to estimate a cardiovascular starting point by having the client walk 1 mile as fast as he or she can control on a treadmill?

A

Rockport Walk Test

65
Q

What performance assessment measures upper extremity agility and stabilization by assuming push up position and quickly moving the right hand to touch the left hand?

A

Davies Test

66
Q

What performance assessment assesses lower extremity agility and neuromuscular control by hopping in each box in a designated pattern, but always returning to the center box?

A

Shark Skill Test

67
Q

Which type of flexibility training is appropriate at the Stabilization Level (Phase 1) of the OPT model?

A

Corrective flexibility

68
Q

Which form of stretching should be used to inhibit muscle spindle activity of a tight muscle before and after physical activity?

A

Static stretching

69
Q

The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover.

A

Synergist Dominance

70
Q

The neuromuscular phenomenon that occurs when a joint dysfunction inhibits the muscles that surround the joint.

A

Arthrokinetic Inhibition

71
Q

A biomechanical and neuromuscular dysfunction in which forces at the joint are altered, resulting in abnormal joint movement and proprioception.

A

Arthrokinetic Dysfunction

72
Q

What is the simultaneous contraction of one muscle and the relaxation of its antagonist?

A

Reciprocal inhibition

Ex: To perform elbow flexion during a biceps curl, the biceps actively contract while the triceps (antagonist muscle) relaxes to allow the movement to occur.

73
Q

The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.

A

Autogenic Inhibition

74
Q

What are proper backside sprint mechanics?

A

Ankle plantarflexion
Knee extension
Hip extension

Triple extension of the ankle, knee and hip in appropriate synchrony.

75
Q

Muscular endurance and stabilization is best achieved by performing ___to ___ sets of __ to ___ repetitions at __ to __% of the one-repetition maximum.

A

1 to 3 sets
12 to 20 reps
50 to 70% of 1RM intensity

76
Q

Hypertrophy is best achieved using ___to ___ sets of __ to ___ repetitions at __ to __% of the one-repetition maximum.

A

3 to 5 sets
6 to 12 reps
75 to 85% of 1RM intensity

77
Q

For maximal strength adaptations, ___to ___ sets of __ to ___ repetitions at __ to __% of the one-repetition maximum, are recommended.

A

4 to 6 sets
1 to 5 reps
85 to 100% of 1RM intensity

78
Q

For power adaptations, ___to ___ sets of __ to ___ repetitions at __ to __% of the one-repetition maximum or approximately 10% body weight are recommended.

A

3 to 6 sets
1 to 10 reps
30 to 45% of 1RM intensity

79
Q

Muscular endurance and stabilization is best developed with a slow repetition tempo. One example of a slow tempo would be a ___-second eccentric action, ___-second isometric hold, and ___-second concentric contraction. (__/__/__)

A

4/2/1

80
Q

Hypertrophy is best achieved with a moderate tempo. One example of a moderate tempo would be a ___-second eccentric action, ___-second isometric hold, and ___-second concentric contraction. (__/__/__)

A

2/0/2

81
Q

Muscular endurance and stabilization adaptations is best developed with relatively short rest periods often ranging from __to__ seconds.

A

0-90 seconds

82
Q

Hypertrophy is best achieved with relatively short rest periods often ranging from __ to __ seconds.`

A

0-60 seconds

83
Q

Maximal strength adaptations are best achieved with relatively long rest periods, generally ranging from __ to __ minutes.

A

3 to 5 minutes

84
Q

Power adaptations are best achieved with relatively long rest periods, generally ranging from __ to __ minutes.

A

3 to 5 minutes

NASM - CPT (3 decks)

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