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NASM CPT > Domain 1 > Flashcards

Domain 1 Flashcards

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1
Q

Nervous System

A

communication network within the body

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2
Q

Central Nervous System (CNS)

A

brain and spinal cord; coordination activity of the body

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3
Q

Peripheral Nervous System

A

nerves connecting the CNS to the rest of the body and environment

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4
Q

Peripheral Nervous System SUBDIVISIONS

A

Somatic and Autonomic

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5
Q

Somatic

A

serves outer areas of the body and skeletal muscle; voluntary

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6
Q

Autonomic

A

involuntary system (ex. heart and digestion)

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7
Q

Autonomic Subdivisions

A

Parasympathetic and Sympathetic

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8
Q

Parasympathetic

A

decreases activation during rest and recovery

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9
Q

Sympathetic

A

increases activation to prep for activity

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10
Q

Neuron

A

functional unit of the nervous system

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11
Q

Motor (efficient) Neurons

A

transmit nerve impulses from CNS to effector sites

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12
Q

Sensory (afferent) Neurons

A

respond to stimuli; transmit nerve impulses from effector sites to CNS

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13
Q

Mechanoreceptors

A

sense distortion in body tissue

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14
Q

Types of Nervous System Functions

A

Sensory, Integrative, and Motor

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15
Q

Sensory

A

changes in environment

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16
Q

Integrative

A

analyze and interpret

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17
Q

Motor

A

the neuromuscular response

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18
Q

Joint Receptors

A

respond to pressure acceleration, and deceleration of joint

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19
Q

Golgi Tendon Organs

A

sense changes in muscular tension

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20
Q

Muscle Spindles

A

sense changes in muscle length

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21
Q

Tendons

A

connect muscle to bone; provide anchor for muscles to produce force

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22
Q

Fascia

A

outer layer of connective tissue surrounding a muscle

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23
Q

Fascicles

A

bundle of individual muscle fibers

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24
Q

Layers of Muscle Fiber (out to in)

A
  1. Epimysium
  2. Perimysium
  3. Endomysium
  4. Muscle Fiber
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25
Q

Muscle Fiber

A

cellular components and myofibrils encased in a plasma membrane

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26
Q

Sarcomere

A

produces muscular contraction; repeating sections of action and myosin

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27
Q

Sliding Filament Theory

A

thick and thin filaments slide past one another, shortening the entire sarcomere

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28
Q

Type 1 (slow twitch) Muscle Tissue

A

smaller size; fatigue slowly

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29
Q

Type II (fast twitch) Muscle Tissue

A

larger size, quick to produce maximal tension; fatigue quickly

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30
Q

Motor Unit

A

one motor neuron and the muscle fibers it connects with

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31
Q

Neural Activation

A

contraction of a muscle generated by neural stimulation

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32
Q

Neurotransmitters

A

chemical messengers that transport impulses from nerve to muscle

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33
Q

Local Stabilization System

A

attached directly to vertebrae

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34
Q

What Does the Local Stabilization System Consist of?

A

transverse abdominis (between pelvis and ribs), internal oblique, multifidus, pelvic floor, diaphragm

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35
Q

Global Stabilization System

A

attach from pelvis to spine

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36
Q

What Does the Global Stabilization System Consist of?

A

quadratus lumborum, psoas major, external oblique, rectus abdominis, gluteus medius, adductor complex, portions of internal oblique

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37
Q

Movement System

A

attach spine and/or pelvis extremities

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38
Q

What does the Movement System Consist of?

A

latissimus dorsi, hip flexors, hamstring complex, quadriceps

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39
Q

Axial Skeleton

A

skull, rib cage, and vertebral column

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40
Q

Appendicular Skeleton

A

upper and lower extremities, shoulder and pelvic gridles

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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

Depressions

A

flattened or indented portions of a bone; can be muscle attachment sites

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43
Q

Process

A

projection protruding from a bone, muscles, tendons, and ligaments can attach

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44
Q

Ligaments

A

connects bone to bone; little blood supply, low to heal

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45
Q

Arthrokinematics

A

joint motion

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46
Q

Non-Synovial Joints

A

no joint cavity, connective tissue, or cartilage; little to no movement

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47
Q

Synovial Joints

A

held together by joint capsule and ligaments; associated with movement

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48
Q

Major Motion Types

A

roll, slide, spin

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49
Q

IMPORTANT Joint Types to know

A

Hinge and Ball-and-Socket

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50
Q

Hinge

A

elbows, ankles; sagittal plane movement

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51
Q

Ball-and-Socket

A

shoulders, hips; most mobile, all three planes of motion

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52
Q

Weight-Bearing Exercise

A

the best method to strengthen bones

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53
Q

Endocrine System

A

system of glands; secretes hormones’ to regulate bodily functions

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54
Q

Testosterone

A

responsible for male sex traits

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55
Q

Estrogen

A

influences fat deposition on hips, buttocks, and thighs; responsible for female sex traits

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56
Q

Growth Hormone

A

anabolic hormone, responsible for bodily growth up until puberty

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57
Q

Insulin

A

regulates energy and glucose metabolism in the body

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58
Q

Cardiorespiratory System

A

cardiovascular and respiratory systems

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59
Q

Cardiovascular System

A

heart, blood, and blood vessels

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60
Q

Cardiac Muscles

A

shorter, more tightly connected than skeletal muscle; voluntary

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61
Q

Atria

A

smaller, superior chambers of the heart; receive blood from vines

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62
Q

Right Atrium

A

gathers deoxygenated blood returning to the heart

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63
Q

Left Atrium

A

gathers oxygenated blood from the lungs

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64
Q

Sinoatrial (SA) Node

A

located in right atrium; initiates impulses for heart rate; “pacemaker for heart”

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65
Q

FUNCTIONS OF BLOOD

A

Transportation, Protection, Regulation

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66
Q

Ventricles

A

larger, inferior chambers of the heart; pump blood out

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67
Q

Right Ventricles

A

pumps deoxygenated blood to lungs

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68
Q

Left Ventricles

A

pumps oxygenated blood to the body

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69
Q

Arteries

A

carry blood away from the heart

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70
Q

Veins

A

transport blood back to the heart

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71
Q

Arterioles

A

small branches of arteries; end in capillaries

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72
Q

Capillaries

A

smallest blood vessels; site of gas, chemical, and water exchanges

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73
Q

Stroke Volume

A

amount of blood pumped with each contraction

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74
Q

Heart Rate

A

the rate at which the heart pumps; average untrained adults = 70-80 bpm

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75
Q

Cardiac Output

A

volume of blood pumped per minute

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76
Q

Cardiac Output Formula

A

heart rate x stroke volume

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77
Q

Respiratory System

A

lungs and respiratory passageways; brings in oxygen, removes CO2

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78
Q

Inspiration

A

contracting inspiratory muscles to move air into lungs

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79
Q

Types of Inspiratory Muscles

A

Primary and Secondary

80
Q

Primary Muscles

A

diaphragm, external intercostals

81
Q

Secondary Muscles

A

scalene, pectoralis minor

82
Q

Expiration

A

relaxing inspiratory muscles (passive), contracting expiratory muscles (active) to move air out

83
Q

Types of Expiratory Muscles

A

internal intercostals and abdominals

84
Q

Resting Oxygen Consumption (VO2)

A

3.5ml x kg (-1) x min(-1) = 1 metabolic equivalent (MET)

85
Q

Abnormal Breathing Patterns

A

associated with stress and anxiety; may result in headaches, fatigue, poor circulation, and/or poor sleep patterns

86
Q

What does Cardio Respiratory INCREASE

A

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

87
Q

What does Cardio Respiratory DECREASE

A

resting heart rate, cholesterol, blood pressure, and the risks of heart disease, blood clots, depression, anxiety, obesity, and diabetes

88
Q

Bioenergetics

A

study of energy in the human body

89
Q

Metabolism

A

process in which nutrients are acquired, transported, used, and disposed of by the body

90
Q

Aerobic

A

requires oxygen

91
Q

Anaerobic

A

without oxygen

92
Q

Adenosine Triphosphate (ATP)

A

energy storage and transfer unit within cells

93
Q

Anaerobic Threshold

A

where the body can no longer produce enough energy with normal oxygen intake

94
Q

Excess Post Oxygen Consumption (EPOC)

A

elevation of metabolism after exercise

95
Q

Energy Systems

A

ATP-PC&raquo_space;> GLYCOLYSIS&raquo_space;> OXIDATIVE SYSTEM

96
Q

Biomechanics

A

science concerned with internal and external forces acting against the body

97
Q

Force

A

influence applied by one object to another, accelerates or decelerates the second object

98
Q

Torque

A

force that provides rotation

the closer the load to the point of rotation, the less torque it creates

99
Q

Lever

A

rigid “bar” that rotates around a stationary fulcrum

100
Q

1st Class

A

fulcrum in the middle (nodding head)

101
Q

2nd Class

A

resistance in the middle (calf raise)

102
Q

3rd Class

A

effort in the middle (bicep curl); most common in human limbs

103
Q

What are types of FRONTAL PLANE MOTIONS

A

adduction/abduction
lateral flexion
eversion/inversion

104
Q

Examples of FRONTAL PLANES OF MOTION

A

side lateral raise
side lunge
side shuffle

105
Q

What are the types of SAGITAL PLANE MOTIONS

A

flexion/extension

106
Q

Examples of SAGITAL PLANES OF MOTION

A

bicep curl
triceps pushdown
squat

107
Q

What the types of TRANSVERSE PLANE OF MOTIONS

A

rotation

horizontal adduction/abduction

108
Q

Examples of TRANSVERSE PLANES OF MOTION

A

throwing
golfing
swing bat
trunk rotation

109
Q

Flexion

A

bending movement; decreases relative angle between elements

110
Q

Extension

A

straight movement; increases relative angle between segments

111
Q

Plantarflexion

A

extension at the ankle

112
Q

Dorsiflexion

A

flexion at the ankle

113
Q

Abduction

A

movement in the frontal plane away from the middle (like the PF machine!)

114
Q

Adduction

A

movement in the front plane toward the middle (again… PF machine)

115
Q

Horizontal Abduction

A

transverse plane arm movement

116
Q

Horizontal Adduction

A

transverse plane arm movement from lateral to anterior

117
Q

Internal Rotation

A

rotate toward the middle of the body

118
Q

External Rotation

A

rotation away from the middle of the body

119
Q

Concentric

A

moving in opposite direction of force, accelerates or produces force; muscle shortens

120
Q

Eccentric

A

muscle develops tension while lengthening; decelerates force

121
Q

Isometric

A

muscular force equal to resistive force, stabilizes force. no change in muscle length

122
Q

Length-tension Relationship

A

resting length of a muscle and the tension it can produce at that length

123
Q

Force-couple

A

muscles working together to produce movement

124
Q

Force-velocity Curve

A

as the velocity of a contraction increases, concentric force decreases and eccentric force increases

125
Q

If Concentric Contraction goes DOWN, what does Eccentric Contraction do?

A

Eccentric Contraction goes UP

126
Q

Neuromuscular Efficency

A

ability to produce and reduce force, stabilize the kinetic chain in all three planes of motion

127
Q

Structural Efficency

A

alignment of the musculoskeletal system that allows center of gravity to be maintained over a base of support

128
Q

Davis’s Law

A

soft tissue models along the lines of stress

129
Q

Autogenic Inhibition

A

neural impulses that sense tension are greater than the impulses that cause muscles to contract; provides inhibitory effect to muscle spindles

130
Q

Reciprocal Inhibition

A

simultaneous contraction of one muscle, and relaxation of its antagonist to allow movement

131
Q

Relative Flexibility

A

tendency of the body to seek the path of least resistance

132
Q

Pattern Overload

A

consistently repeating the same motion; places abnormal stresses on the body

133
Q

Postural Distortion Patterns

A

predictable patterns of muscle imbalances

134
Q

Altered Reciprocal Inhibition

A

muscle inhibition caused by tight agonist, which inhibits its functional antagonist

135
Q

Synergistic Dominance

A

inappropriate muscle takes over function of a weak or inhibited prime mover

136
Q

Muscle Imbalance

A

alteration of muscle length surrounding a joint

137
Q

Cumulative Injury Cycle

A

Tissue Trauma > Inflammation > Muscle Spasm > Adhesions > Altered Muscular Control > Muscle Imbalances

138
Q

Motor Behavior

A

motor response to internal and external stimuli

139
Q

Motor Control

A

how the CNS integrates sensory information with previous experiences

140
Q

Motor Learning

A

integration of motor control processes through practice, leading to a relatively permanent change to produce skilled movement

141
Q

Sensorimotor Integration

A

cooperation of the nervous and muscular

142
Q

Muscle Synergies

A

group of muscles that are recruited by the CNS to provide movement

143
Q

Proprioception

A

cumulative sensory input from all mechanoreceptors that sense position and limb movements

144
Q

Feedback

A

use of sensory information and sensorimotor

145
Q

Types of Feedback

A

Internal and External Feedback

146
Q

Internal Feedback

A

sensory information is used by the body to reactively monitor movement and the environment

147
Q

External Feedback

A

information provided by some external source (ex. fitness professional, recording, mirror to supplement the internal environment)

148
Q

Carbohydrates

A 
sugar
starches
celluloses 
fiber 
CHIEF SOURCE OF ENERGY
149
Q

Monosaccharide

A

a single sugar unit (glucose, fructose, galactose)

150
Q

Disaccharides

A

two sugar units (sucrose, lactose, maltose)

151
Q

Polysaccharides

A

long chains of monosaccharide units linked together (starch, fiber)

152
Q

Fiber

A

complex carbohydrate; provides bulk in diet and intestinalis health; regulate absorption of glucose

153
Q

Soluble Fiber

A

dissolves by water; helps moderate blood glucose and lower cholesterol

154
Q

Insoluble Fiber

A

does not dissolve in water

155
Q

Glucose

A

simple sugar made by the body from carbs, fats, and sometimes protein; main source of fuel

156
Q

Glycogen

A

complex carbohydrates used to store energy in live and muscle tissue

157
Q

Glycemic Index

A

the rate carb sources raise blood sugar and the effect on insulin release

158
Q

Glycemic Index RATES

A 
High = > 70     
Moderate = 56-69      
Low = <55
159
Q

!! QUICK FACTS ABOUT CARBS !!

A 
Carbs:
provide nutrition that fat and protein can't
keeps glycogen stores full 
helps maintain fluid balance 
shares protein for building muscle
160
Q

Food Sources of Lipids

A

Monosaturated
Polyunsaturated
Saturated

161
Q

Types of Monosaturated Foods

A

Olive Oil
Avocados
Peanuts

162
Q

Types of Polyunsaturated Foods

A

Sunflower Oil
Soy Oil
Omega 3’s

163
Q

Types of Saturated Foods

A

Meat
Coconut Oil
Dairy

164
Q

Functions of Lipids

A
  1. cellular membrane structure and function
  2. precursor to hormones
  3. cellular signals
  4. nutrient regulation
  5. protecting organs
  6. insulates the body
  7. prolongs digestion
  8. helps with satiety
165
Q

Triglycerides

A

chemical form of most fat in food and in the body

166
Q

Saturated Fatty Acid

A

raises “bad” LDL cholesterol

167
Q

Trans-fatty Acids

A

used to increase shelf life in foods; raises bad and lowers good cholesterols

168
Q

Unsaturated Fatty Acid

A

increases “good” HDL cholesterol; decreases risk of heart disease

169
Q

Monosaturated Fatty Acid

A

lipid missing one hydrogen; one double bond

170
Q

Polyunsaturated Fatty Acid

A

lipids with more than one point of unsaturation

171
Q

Protein

A

amino acids linked by peptide bonds

172
Q

Essential Amino Acids

A

cannot be manufactures by the body; muse be obtained from food; there are only 8

173
Q

Non-Essential Amino Acids

A

can be manufactured by the body

174
Q

Micronutrients

A

vitamins and minerals needed for health

175
Q

Toxicity

A

degree to which a substance causes harm

176
Q

Hydration Fact 1

A

the body is approximately 60% water

177
Q

Hydration Fact 2

A

sedentary adults should consume an average: 3L per day for MEN and 2.2L per day for WOMEN

178
Q

Hydration Fact 3

A

if exercises exceeds 60 min, use sports drinks containing up to 8% carbs

179
Q

Hydration Fact 4

A

drink an extra 8oz of fluid for every 25lbs over weight

180
Q

Hydration Fact 5

A

dehydration adversely affect circulatory function and decreases performances

181
Q

Calorie (lower case c)

A

amount of heat energy required to raise 1 gram of water by 1 degree C

182
Q

Resting Metabolic Rate (RMR)

A

amount of energy expended at rest

183
Q

Thermic Effect of Food (TEF)

A

additional energy used for digestion; 6-10% of total energy expenditure

184
Q

Energy Expended During Physical Activity

A

around 20% of total energy expenditure

185
Q

PROTEIN Recommendation

A 
4 calories per gram
sedentary adults: 0.4g/lb/day
strengthen athletes: 0.5-0.8g/lb/day
endurance athletes: 0.5 - 0.6 g
10-35% of diet
186
Q

CARBOHYDRATES Recommendation

A

4 calories per gram
6-10 g/ kg/ day
25-38g from fiber
45-65% of diet

187
Q

FAT Recommendation

A

9 calories per gram
20-35% of total food intake
High polyunsaturated -to - saturated ratio is desirable

188
Q

Carbs for Performance

A

eat a high-carb meal 2-4 hours before exercise
eat 30-60g every hour during exercise lasting more than 60 min
eat 1.5 g/kg body weight 30 min after exercise to maximize glycogen replenishment

189
Q

Dietary Reference Intake (DRI)

A

guidelines for adequate intake of a nutrient

190
Q

Recommended Dietary Allowance (RDA)

A

average daily nutrient intake level to meet the requirement of nearly all healthy individuals

191
Q

Tolerable Upper Intake (UL)

A

highest average daily intake level likely to pose no risk to health

192
Q

Adequate Intake (AI)

A

recommended average daily nutrient intake level adequate for healthy individuals

193
Q

Erogenic Aid

A

something that enhances athletic performance

194
Q

Creatine

A

made in the body; can increase muscle mass, strength, and anaerobic performance during exercise

195
Q

Caffine

A

3-6 mg/kg body weight 1 hour before exercises has the most effective ergogenic response; effects will occur on an individual basis

196
Q

Prohormones and Anabolic Steroids

A

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NASM CPT (7 decks)

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