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NASM - 6th Edition (2019) > Domain 2 > Flashcards

Domain 2 Flashcards

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1
Q

What is the physical activity readiness questionnaire?

A

Determines safety or risk of exercising.
• Identifies individuals who need medical evaluation.
• If a client answers YES to one or more questions, refer to a physician.

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2
Q

What are the effects of extended periods of sitting?

A

Can lead to: tight hip flexors, rounding of shoulders, and forward head.

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3
Q

What are the effects of repetitive movement patterns?

A

Can create pattern overload (e.g., arms constantly overhead – construction, painting, etc. – can lead to tight latissimus dorsi and weak rotator cuff).

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4
Q

What are the effects of dress shoes?

A

Constantly plantarflexed position leads to tight gastrocnemius, soleus, and Achilles tendon,
causing decreased dorsiflexion and over pronation (flat feet).

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5
Q

What are the effects of mental stress?

A

Elevated heart rate, blood pressure, and ventilation at rest and when exercising.
• Abnormal breathing patterns that cause imbalances in the neck, shoulders, chest, and low back

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6
Q

What is a strong predictor of future risk of injury?

A

Past injuries/surgeries

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7
Q

What are the effects of ankle sprains?

A

Ankle sprains decrease neural control to the gluteus medius and maximus.

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8
Q

What are the effects of knee injuries?

A

Knee injuries decrease neural control to muscles that stabilize the kneecap.

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9
Q

What are the effects of non-contact knee injuries?

A

Non-contact knee injuries are often the result of hip or ankle dysfunction.

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10
Q

What are the effects of low back pain?

A

Low back pain can cause decreased neural control of core stabilization muscles.

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11
Q

What are the effects of shoulder injuries?

A

Shoulder injuries can lead to altered neural control of the rotator cuff.

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12
Q

What are the effects of common medications?

A

Can effect exercise performance; e.g., beta-blockers lower heart rate and blood
pressure.

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13
Q

What are chronic conditions?

A

Medical conditions such as: hypertension and other cardiovascular conditions, cardiorespiratory conditions, diabetes, stroke, or cancer.

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14
Q

What is are submaximal tests?

A

Assessments to estimate VO2max and determine cardiorespiratory exercise starting point.

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15
Q

How do you calculate maximal heart rate?

A

Straight percentage method: HRmax = 220 – age …easiest, less accurate.
Regression formula: HRmax = 208 – (0.7 × age) …more accurate.

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16
Q

What is the YMCA Step Test?

A

Perform 96 steps per minute, on 12-inch step,
for 3 minutes.
• Within 5 seconds of stopping, take recovery
pulse for 60 seconds.
• Match recovery pulse to chart in text.
• Assign to proper HR zone:
o Very poor / poor / below average = zone 1 65-75%
o Average / above average / good = zone 2 76-85%
o Excellent = zone 3 86-95%

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17
Q

What is the Rockport walk test?

A 
Record weight.
• Walk 1 mile on a treadmill.
• Record the time.
• Immediately record heart rate.
• Calculate the VO2 score using the formula in the text.
• Match the VO2 score with age and sex to the chart in the text.
• Assign to proper HR zone:
o Poor and fair = zone 1
o Average and good = zone 2
o Very good = zone 3
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18
Q

What is radial pulse?

A

Measured with two fingers placed lightly along right side of arm, in line and just above thumb.

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19
Q

What is carotid pulse?

A

Measured on the neck; not a preferred method to use on clients.

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20
Q

What is resting heart rate?

A

Heart rate when the body is not physically active.

Average RHR for a: male = 70 bpm; female = 75 bpm. Typical adult RHR range = between 70 and 80 bpm.

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21
Q

What is blood pressure?

A

Trainers should take a professional course to learn before using with clients. Two readings:
• Systolic—pressure within the arteries after the heart contracts. Healthy systolic = less than 120 mm Hg.
• Diastolic—pressure within the arteries when the heart is resting and filling with blood. Healthy diastolic = less than 80 mm Hg.

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22
Q

What are kinetic chain checkpoints?

A

Foot and ankle, knee, LPHC, shoulders, and head and cervical spine.

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23
Q

What is optimal posture in the static postural assessment from the anterior view?

A

Feet- Straight and parallel, not flattened o externally rotated
Knees- In line with toes, not adducted or abducted
LPHC- Level
Shoulders- Level, not elevated or rounded
Head/neck- Neutral, not tilted or rotated

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24
Q

What is optimal posture in the static postural assessment from the lateral view?

A

Feet- Neutral position, leg vertical at right angle to sole of foot
Knees- Neutral position, not flexed or hyperextended
LPHC- Neutral position, not anteriorly or posteriorly rotated
Shoulders- Normal kyphotic curve, not excessively rounded
Head/neck- Neutral position, not in excessive extension

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25
Q

What is optimal posture in the static postural assessment from the posterior view?

A

Feet- Heels are straight and parallel, not pronated
Knees- Neutral position, not adducted or abducted
LPHC- Level
Shoulders- Level, not elevated or protracted
Head/neck- Neutral, not tilted or rotated

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26
Q

What are the shortened muscles in pronation distortion syndrome?

A

Gastrocnemius, soleus, peroneals, adductors Iliotibial (IT) band, hip flexor, complex Biceps femoris (short head)

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27
Q

What are the lengthened muscles in pronation distortion syndrome?

A

Anterior tibialis, posterior tibialis, gluteus maximus, gluteus medius, vastus medialis, hip external rotators

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28
Q

What are the shortened muscles in lower crossed syndrome?

A

Gastrocnemius, soleus, adductors, hip flexor complex, latissimus dorsi, erector spinae

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29
Q

What are the lengthened muscles in lower crossed syndrome?

A

Anterior tibialis, posterior tibialis, gluteus maximus, gluteus medius, transversus abdominis, internal obliques

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30
Q

What are the shortened muscles in upper crossed syndrome?

A

Upper trapezius, levator scapulae, sternocleidomastoid, scalenes, latissimus dorsi, teres major, subscapularis, pectoralis major/minor

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31
Q

What are the lengthened muscles in upper crossed syndrome?

A

Deep cervical flexors, serratus anterior, rhomboids, middle trapezius, lower trapezius, teres minor, infraspinatus

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32
Q

What is cholesterol?

A

Cholesterol—blood lipid associated with cardiovascular disease and obesity.
• HDL—high-density lipoprotein, aka “good cholesterol.”
• LDL—low-density lipoprotein, aka “bad cholesterol.”
• Healthy total cholesterol level = less than 200 mg/dL.

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33
Q

What is overweight?

A

A person with a BMI of 25 to 29.9, or is 25-30lbs over recommended weight for height.

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34
Q

What is obesity?

A

A person with a BMI of 30 or greater, or is at least 30lbs over recommended weight for height.

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35
Q

What is the skin fold assessment?

A

Uses caliper to measure subcutaneous fat.
• 4 sites: biceps (vertical fold), triceps (vertical fold), subscapular (45° fold), iliac crest (45° fold). All on the right side of the body.
• Durnin-Wormsely formula—add total of measurements and compare to the solutions table in the textbook to determine body fat percentage.

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36
Q

What is fat mass?

A

Body fat % × scale weight

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37
Q

What is lean body mass?

A

Scale weight – fat mass.

38
Q

What is bioelectrical impedance?

A

Conducts electrical current through the body to estimate fat content

39
Q

What is underwater weighing?

A

Used in exercise physiology labs; lean mass sinks, fat mass floats; dry weight compared to underwater weight.

40
Q

What are circumference measurements?

A

Assess girth changes in the body; not accurate estimate of fatness.
Measure at the neck, chest, waist, hips, calves, and biceps.

41
Q

What is the waist-to-hip ratio?

A

Divide the waist circumference measurement by the hip measurement.
• Ratios greater than 0.80 for women and 0.95 for men increases risk for a number of diseases.

42
Q

What is the Davies test?

A

Assesses upper extremity stability and agility

43
Q

What is the shark skill test?

A

Assesses lower extremity agility and neuromuscular control.

44
Q

What is the bench press test?

A

Estimates 1-rep maximum on overall upper body strength of pressing musculature.

45
Q

What is the squat test?

A

Estimates 1-rep squat maximum and overall lower body strength.

46
Q

What is the push up test?

A

Measures muscular endurance of the upper body; primarily pushing muscles.

47
Q

What is the LEFT test?

A

Assesses agility, acceleration, deceleration, and neuromuscular control.

48
Q

What is the overhead squat assessment?

A

Assesses dynamic flexibility, core strength, balance, and overall
neuromuscular control.

49
Q

What are the two kinetic chain checkpoints in the lateral view on the overhead squat assessment?

A

LPHC and upper body

50
Q

What are the three possible compensations on the lateral view of the overhead squat assessment?

A

Excessive forward lean, low back arches, and arms fall forward

51
Q

Which are the overactive muscles responsible for an excessive forward lean in the OHS?

A

Soleus, gastrocnemius, hip flexor complex, abdominal complex

52
Q

Which are the underactive muscles responsible for an excessive forward lean in the OHS?

A

Anterior tibialis, gluteus maximus, erector spinae

53
Q

Which are the overactive muscles responsible for a low back arch in the gait assessment?

A

Hip flexor complex, erector spinae, latissimus dorsi

54
Q

Which are the underactive muscles responsible for a low back arch in the gait assessment?

A

Gluteus maximus, hamstring complex, intrinsic core stabilizers

55
Q

What is the body mass index?

A

BMI- a person’s weight compared to his/her height.
• Not designed to assess body fat.
• Risk of chronic disease increases with a BMI of 25 or greater.

56
Q

Which are the overactive muscles responsible for excessive rotation in the gait assessment?

A

External obliques, adductor complex, hamstrings

57
Q

Which are the underactive muscles responsible for excessive rotation in the gait assessment?

A

Gluteus medius/maximus, intrinsic core stabilizers

58
Q

Which are the overactive muscles responsible for a hip hike in the gait assessment?

A

Quadratus lumborum (opposite side), TFL/gluteus minimus (same side)

59
Q

Which are the underactive muscles responsible for a hip hike in the gait assessment?

A

Adductor complex (same side), gluteus medius (same side)

60
Q

Which are the overactive muscles responsible for rounded shoulders in the gait assessment?

A

Pectorals, latissimus dorsi

61
Q

Which are the underactive muscles responsible for rounded shoulders in the gait assessment?

A

Middle and lower trapezius, rotator cuff

62
Q

Which are the overactive muscles responsible for a forward head in the gait assessment?

A

Upper trapezius, levator scapulae, sternocleidomastoid

63
Q

Which are the underactive muscles responsible for a forward head in the gait assessment?

A

Deep cervical flexors

64
Q

What are the considerations for assessments with pregnant women?

A

Avoid power and speed assessments; perform push-up assessment on the knees; modify singleleg squat to simply single-leg balance; reduce range of motion for overhead squat.

65
Q

What are the considerations for assessments with obese people?

A

Rockport walk test is preferred cardio assessment; consider single-leg balance modification of
single-leg squat assessment; may need to perform push-up test on knees or with a bench.

66
Q

What are personal trainers not trained to do?

A

Diagnose medical conditions.
• Prescribe or provide treatment or rehabilitation of any injury or disease.
• Prescribe diets.
• Provide counseling (mental health).

67
Q

When should reassessments happen?

A

Every 4 weeks or when major changes in programming are occurring.
• When a client has shown significant signs of improvement.
• If the client is identifying new goals.
• If the client has major lifestyle changes (diets, smoking cessation, job change, etc.)

68
Q

Which are the overactive muscles responsible for arms falling forward in the OHS?

A

Latissimus dorsi, teres major, pectoralis major/minor

69
Q

Which are the underactive muscles responsible for arms falling forward in the OHS?

A

Middle/lower trapezius, rhomboids, rotator cuff

70
Q

What are the two kinetic chain checkpoints in the anterior view on the overhead squat assessment?

A

Feet and knees

71
Q

What are the two possible compensations on the anterior view of the overhead squat assessment?

A

Feet turn out, knees move inward

72
Q

Which are the overactive muscles responsible for feet turning out in the OHS?

A

Soleus, lateral gastrocnemius, bicep femoris (short head)

73
Q

Which are the underactive muscles responsible for feet turning out in the OHS?

A

Medial gastrocnemius, medial hamstring complex, gracillis, sartorius, popliteus

74
Q

Which are the overactive muscles responsible for knees moving inward in the OHS and the SLS?

A

Adductor complex, biceps femoris (short head), TFL, vastus lateralis

75
Q

Which are the underactive muscles responsible for knees moving inward in the OHS and the SLS?

A

Gluteus maximus, gluteus medius, vastus medialis oblique (VMO)

76
Q

What is the view and the kinetic chain checkpoint for the single-leg squat assessment and the only compensation?

A

Anterior, knees, knees move inward

77
Q

What is the pushing assessment?

A

Assesses movement efficiency and potential muscle imbalances during pushing
movements.

78
Q

What are the kinetic chain checkpoints for the pushing assessment and the compensation for each?

A

LPHC - low back arches
Shoulder complex - shoulder elevation
Head - head protrudes forward

79
Q

What are the overactive and underactive muscles in a low back arch during the pushing assessment?

A

Over- hip flexors, erector spinae

Under- Intrinsic core stabilizers

80
Q

What are the overactive and underactive muscles in shoulder elevation during the pushing assessment?

A

Over- Upper trapezius, sternocleidomastoid, levator scapulae

Under- Mid trapezius, lower trapezius

81
Q

What are the overactive and underactive muscles in the head protruding forward during the pushing assessment?

A

Over- Upper trapezius, sternocleidomastoid, levator scapulae

Under- Deep cervical flexors

82
Q

What is the gait assessment?

A

Assesses movement efficiency and potential muscle imbalances during walking and
running.

83
Q

What are the kinetic chain checkpoints in the gait assessment?

A

Feet, knees, LPHC, head, shoulders

84
Q

What are the possible compensations in the gait assessment?

A

Feet flatten, feet turn out, knees move inward, low back arches, excessive rotation in hips, hip hike, rounded shoulders, head protrudes forward

85
Q

Which are the overactive muscles responsible for flat feet in the gait assessment?

A

Peroneal complex, lateral gastrocnemius, bicep femoris (short head), TFL

86
Q

Which are the underactive muscles responsible for flat feet in the gait assessment?

A

Anterior tibialis, posterior tibialis, medial gastrocnemius, gluteus medius

87
Q

Which are the overactive muscles responsible for feet turning out in the gait assessment?

A

Soleus, lateral gastrocnemius, biceps femoris (short head), TFL

88
Q

Which are the underactive muscles responsible for feet turning out in the gait assessment?

A

Medial gastrocnemius, medial hamstring, gluteus medius/maximus, gracillis, sartorius

89
Q

Which are the overactive muscles responsible for knees moving inward in the gait assessment?

A

Adductor complex, biceps femoris (short hed), TFL, lateral gastrocnemius, vastus lateralis

90
Q

Which are the underactive muscles responsible for knees moving inward in the gait assessment?

A

Medial hamstring, medial gastrocnemis, gluteus medius/maximus, vastus medialis oblique, anterior tibialis, posterior tibialis,

NASM - 6th Edition (2019) (6 decks)

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