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NASM Exam > Exam > Flashcards

Exam Flashcards

1
Q

aerobic

A

requires oxygen

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2
Q

anaerobic

A

without oxygen

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3
Q

ATP

A

energy storage & transfer unit within cells

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4
Q

anaerobic threshold

A

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

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5
Q

EPOC

A

excess post oxygen consumption elevation of metabolism after exercise.

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6
Q

Torque

A

A force that produces rotation.

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7
Q

Lever

A

rigid “bar” that rotates around a stationary fulcrum.

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8
Q

1st class lever

A

fulcrum in middle

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9
Q

2nd class lever

A

resistance in middle

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10
Q

3rd class lever

A

effort in middle

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11
Q

relative flexibility

A

the tendency for the body to take the path of least resistance.

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12
Q

Autogenic inhibition

A

Neural impulses that sense tension are greater than the impulses that cause muscles to contract.

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13
Q

Reciprocal inhibition

A

simultaneous contraction of one muscle and relaxation of its antagonist’s muscle.

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14
Q

Pattern overload

A

Consistently repeating the same motion placing abnormal stress on the body

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15
Q

postural distortion patterns

A

predictable patterns of muscle imbalances

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16
Q

altered reciprocal inhibition

A

muscle inhibition caused by a tight agonist inhibiting it’s functioning antagonist.

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17
Q

synergistic dominance

A

inappropriate muscle takes over the function of a weak or inhibited mover.

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18
Q

muscle imbalance

A

the alteration of muscle length surrounding a joint.

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19
Q

sagittal planes

A

divides the body into right and left sides

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20
Q

frontal plane

A

divides the body into front and back

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21
Q

transverse

A

divides the body into top and bottom halves

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22
Q

Motor control

A

the study of posture and movements with the involved structures and mechanisms used by the CNS.

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23
Q

Internal feedback

A

process whereby sensory information is used by the body via length-tension relationships and force couple relationships.

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24
Q

external feedback

A

information provided by an external source, such as a personal trainer.

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25
Q

As a personal trainer do not

A

Diagnose medical conditions
prescribe treatment
prescribe diets
provide treatment of any kind for injury or disease
provide rehabilitation services for clients
provide counseling services for clients

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26
Q

PAR-Q

A

a questionnaire that has been designed to determine the safety or possible risk of exercising for a client.

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27
Q

Stabilization

A

ability to maintain postural equilibrium & support joints during movement.

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28
Q

Strength

A

the ability of the neuromuscular system to produce internal tension to overcome an external force.

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29
Q

strength endurance

A

ability to repeatedly produce high levels of force for prolonged periods

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30
Q

maximum strength

A

the max force produced by a muscle

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31
Q

muscular hypertrophy

A

enlargement of skeletal muscle fibers from resistance training.

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32
Q

Power

A

the greatest force produced in the shortest amount of time.

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33
Q

Pronation distortion syndrome

A

A postural distortion syndrome characterized by foot pronation and adducted and internally rotated knees (knock knees).

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34
Q

Lower crossed syndrome

A

an anterior tilt to the pelvis (arched lower back)

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35
Q

Upper crossed syndrome

A

a forward head and rounded shoulders.

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36
Q

Overhead squat assessment

A

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

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37
Q

Single leg squat assessment

A

transitional movement assessment from the overhead squat assessment

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38
Q

Pushing assessment

A

assesses movement efficiency and potential muscle imbalances during pushing movements

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39
Q

Pulling assessment

A

assess movement efficiency and potential muscle imbalances during pulling movements

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40
Q

Push up test

A

measures muscular endurance of the upper body

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41
Q

Davies test

A

measures upper extremity agility and stabilization.

42
Q

Shark skill test

A

Designed to assess lower extremity agility and neuromuscular control. Progression from the single-leg squat.

43
Q

Dynamic stretching

A

stretching performed to simulate normal functional movements.

44
Q

Self-myofascial release (SMR)

A

applying gentle force to an adhesion “knot”, changing the elastic muscle fibers from a bundled position to a straighter alignment. Hold for 30 seconds

45
Q

Flexibility

A

the ability to move a joint through its complete range of motion.

46
Q

Dynamic ROM

A

combination of flexibility and the nervous system’s ability to control this range of motion.

47
Q

Static stretching

A

Used to correct existing muscle imbalances and lengthen overactive musculature. Hold for 30 seconds.

48
Q

Active stretching

A

used to increase the extensibility of soft tissues through reciprocal inhibition.

49
Q

Dynamic stretching

A

Used to increase the flexibility with optimal neuromuscular control.

50
Q

Muscle spindles

A

sensory receptors that sit parallel to muscle fibers.

51
Q

overtraining

A

going beyond the point in training that you can recover.

52
Q

general warm-up

A

a warm-up to get the entire body ready for exercise.

53
Q

Specific warm-up

A

used to get the body ready for a specific exercise

54
Q

FITTE

A

Frequency, Intensity, Time, Type, Enjoyment

55
Q

Intensity

A

Level of demand that a given activity places on the body.

56
Q

Circuit training

A

Performing cardio exercises or strength exercises in succession all one after the other with practically no rest.

57
Q

Interval training

A

One minute running with 3-minute rest.

58
Q

Core

A

All of the muscles that attached to or pass the joints in the lumbo pelvic complex.

59
Q

Bracing

A

contracting the outer muscle units

60
Q

Stabilization core training

A

Mostly with stability balls or isometric holds.

61
Q

Strength core training

A

Physically moving from the core.

62
Q

Power core training

A

Explosive movements with the core. Ex: throwing a medicine ball.

63
Q

Plyometric training

A

quick powerful movements involving an explosive concentric muscle contraction proceeded by eccentric muscle action.

64
Q

Reactive training

A

Powerful and quick movements to enhance neuromuscular efficiency, the rate of force production and firing frequency.

65
Q

The rate of force production

A

This is the ability for the muscles to exert the maximal force output in the shortest amount of time.

66
Q

Speed

A

The velocity of a person going straight ahead

67
Q

Quickness

A

The ability of a person to react without hesitation.

68
Q

Agility

A

Demands a high level of neuromuscular efficiency in order to keep one’s center of gravity. Agility focuses on multiple planes.

69
Q

Backside mechanics

A

Correct alignment of the rear leg and pelvis while sprinting.

70
Q

Front side mechanics

A

This is the correct alignment of the leading leg and pelvis while sprinting. `

71
Q

Stride length

A

the exact distance covered for each stride taken.

72
Q

Stride rate

A

How many strides a person takes in a given distance ran.

73
Q

General adaption syndrome

A

How the body reacts to stress.

74
Q

Alarm reaction

A

initial reaction to a stressor.

75
Q

Resistance development

A

the body increases functional capacity to adapt to a stressor.

76
Q

Exhaustion

A

the stressor is too much or lasts too long for systems to handle.

77
Q

SAID Principle

A

The body will specifically adapt to the demands placed on it.

78
Q

Mechanical specificity

A

The weights and movements placed on the body

79
Q

Neuromuscular specificity

A

The speed of contractions and exercise selection.

80
Q

Metabolic specificity

A

Energy demand placed on the body

81
Q

Progressive overload

A

The training stimulus must exceed current capabilities to elicit optimal physical, psychological, and performance adaptations.

82
Q

Periodization

A

Dividing a training program into different periods, training different adaptations in each.

83
Q

Macrocycle

A

Annual plan

84
Q

Mesocycle

A

Monthly plan

85
Q

Microcycle

A

Weekly plan

86
Q

Volume

A

Amount of physical training performed within a specific period of time.

87
Q

Autonomy supportive coaching

A

Creating an environment that promotes self-improvement as opposed to beating others

88
Q

Prompting

A

using cues to indicate behavior

89
Q

Contracting

A

Written statements outlining behaviors and consequences for fulfillment

90
Q

Intrinsic approach

A

Emphasizes internal enjoyment instead of just reaching goals.

91
Q

Pyramid set

A

When you increase the reps and decrease the weight or vice versa.

92
Q

Drop set

A

When you decrease the weight after failing to continue performing reps.

93
Q

Split routine

A

Focusing on one muscle group on certain days

94
Q

Vertical loading

A

When you do one set, do another one but move on to the next exercise.

95
Q

Peripheral heart action

A

Alternating between lower body exercises and upper body exercise in a circuit fashion.

96
Q

Horizontal loading

A

When you complete all of your sets for one exercise before changing to another exercise.

97
Q

Repetitive movement patterns

A

Creates pattern overload

98
Q

Dress shoes

A

lead to tight calves, and achilles which lead to flat feet

99
Q

Step test

A

measures cardiorespiratory fitness using HR

100
Q

Extended periods of sitting

A

tight hip flexors, rounded shoulders and forward head.

101
Q

Exercise selection

A

The process of choosing exercises for program design that allows for the optimal achievement of the desired adaptation.

102
Q

Training plan

A

is a specific plan that a PT uses to meet a clients goal.

NASM Exam (1 decks)

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