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LMS NASM Flashcards

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1
Q

Short hip flexors so don’t overstride; anterior pelvic tilt, arched lower back. Increases lumbar extension. Decreases hip extension. Injury: hams, ant knee, low back

A

LOWER CROSSED

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2
Q

LOWER CROSSED

A

LOWER HAGS LE/GIT HAVE ATP. Hip, add, gast, sol, lat dorsi, er. spinae /// glutes, int. oblique, trans abdom, ant. tib, post tib.

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3
Q

Ability to react & change position

A

QUICKNESS

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4
Q

Ability to change direction quickly

A

AGILITY

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5
Q

3 FUNCTIONS OF BLOOD

A

Transports, regulates, protects

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6
Q

Average Adult Stroke Volume

A

70ml

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7
Q

Gathers oxygenated blood coming from heart to lungs

A

LEFT ATRIUM

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8
Q

Pressure in heart after contraction

A

SYSTOLIC

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9
Q

BMI FOR OBESE

A

30+

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10
Q

BMI with GREATER RISK OF DISEASE

A

25

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11
Q

Senses TENsion of muscle & change

A

GTO (Golgi Tendon Organ)

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12
Q

Receptors sensitive to length changes in muscle

A

Muscle Spindles

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13
Q

position for exercises for those with hypertension

A

standing, not supine or prone

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14
Q

Static Stretching

A

30 secs, 1-3sets, (kneel hip flex, stand adduct, pec wall stretch, gastroc) - Corrective

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15
Q

Active Isolated Stretch

A

Strength Level - 1-2 sets, hold 1-2 secs, 5-10 reps (gastroc stretch with pronation/supination)

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16
Q

Dynamic Range of Motion

A

Flex and Nerv Syst ability to control range of motion efficiently

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17
Q

Allows agonist, antags & stabilizers in all 3 plans of motion

A

Neuromuscular Efficiency

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18
Q

Alteration of soft muscle tissue surrounding joint

A

MUSCLE IMBALANCE

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19
Q

GASTROC/SOLEUS FUNCTION

A

PLANTAR FLEXION

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20
Q

GLUTE MAX FUNCTION

A

HIP EXTENSION / ROTATION - MOVES LEG BACK AND ROTATES OUTWARD

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21
Q

TFL FUNCTION

A

HIP FLEXION, ABDUCTION, INTERNAL ROTATION; lifts leg up and moves leg away from mid-line; turn leg inwards

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22
Q

PSOAS Function

A

Externally rotate lumbarspine; lifts leg up, out and pulls torso back

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23
Q

LAT DORSI Function

A

Pulls arms down, rotates arm inwards, pulls arms to sides

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24
Q

PRONATION DISTORTION

A

Flat feet - adducted/internally rotated knees
- decreased ankle dorsiflexion & inversion
OA: gast, add, sol, peroneal, IT, hip flex, femoris
UA: Hip Ext. Rot, Vast M, Glutes, P&A tibialis
Inj: Plant fasciitis, post tibilais, tendonitis/shin splints, lower back pain
PROS GASP IF HE FUCKS HER VERY GOOD TAP

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25
Q

PHASE 1

A

STABILIZATION (tempo: slow / 4-2-1)

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26
Q

PHASE 2

A

STRENGTH ENDURANCE - supersets 8-12 reps, improves stability and endurance, moderate loads, 2-0-2 tempo

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27
Q

PHASE 3

A

Hypertrophy - 6-12reps, increase size

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28
Q

PHASE 4

A

MAX STRENGTH - 1-5 REPS, 85-100% 1rm

type II fibers

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29
Q

PHASE 5

A

POWER - Power adaptations require 1 to 10 reps at 30-45% of 1RM, or approx 10% of body weight

  • Superset with power exercise
  • improves rate of force production
  • enhances prime mover
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30
Q

NAME THE BALANCE PROGRESSIONS BEGINNING WITH THE FLOOR

A

Floor, Beam, 1/2 foam roll, foam pad, balance disk, wobble board, bosu

  • 2 leg stable, 1 leg stable, 2 leg unstable, 1 leg unstable
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31
Q

CORE - local muscles

A

Trans, Int. Oblique, Multifudus, Pelv. Floor, Diaphraghm

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32
Q

CORE - global muscles

A

Quad lumb., psoas, ext. oblique, ext. portions of the internal oblique, rectus ab, glute medius, adductor

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33
Q

CORE - movement

A

lats, hips, hams, quads

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34
Q

Center of gravity maintained over our base of support

A

Structural Efficiency

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35
Q

ACTIVE FLEXIBILITY

A

Phases 2-3-4

  • SMR plus active isolated stretch
  • full ROM
    ex. ball roll chest to side & back, lift front foot - supinate and pronate
  • 1-2 seconds/side
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36
Q

FUNCTIONAL FLEXIBILITY

A
  • SMR + Dynamic Stretch
    Phase 5 - power
    1-2 sets, 10-15 reps, 3-10 exercises
  • active extension using force production to move joint through ROM at higher speeds
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37
Q

GAS

A

Gen. Adapt. Syndrome - how body responds to stress

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38
Q

Body increases it’s functional capacity to adapt to a stressor

A

RESISTANCE DEVELOPMENT

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39
Q

3 PHASES OF GAS

A

Alarm Reaction
Resistance Development (body increases functional capacity to adapt to stressor)
Exhaustion

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40
Q

PLYO - STABILIZATION

A

3-5 sec hold on landing
little joint motion
ex: sq. jump, box jump up, box jump down, multiplanar jump
0-2 ex, 1-3 sets, 5-8 reps

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41
Q

PLYO - STRENGTH

A

repeat tempo
as little time on ground as possible
Ex. squat jump, tuck jump, butt kick, power step-up

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42
Q

PLYO-POWER

A

as fast as possible

Ex. ice skaters, s/l power step up, proprio plyo

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43
Q

PLYO

A

ECCENTRIC - Loading phase
AMORTIZATION - Between
CONCENTRIC - Unloading (like release rubber band)

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44
Q

BALANCE - STABILIZATION

A 
1-4 exercises
1-3 sets
12-20 reps or 6-10 per side
slow tempo 4-2-1
ex.  s/l balance, s/l balance reach, s/l hip rotation, s/l lift and chop, throw & catch
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45
Q

BALANCE - STRENGTH

A 
0-4 exercises
2-3 sets
8-12 reps
medium tempo 2/0/2
ex. s/l squat, s/l squat touchdown, s/l romanian DL, multiplanar step-up & balance, lunge to balance
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46
Q

BALANCE - POWER

A 
Hold landing 3-5 seconds
0-2 exercises
8-12 reps
HOP - key word
develop deceleration & high levels of eccentric strength
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47
Q

CORE - STABILIZATION

A

Slow tempo - 4-2-1
Minimal Spine Movement
Ex. floor march, floor bridge, cobra, plank

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48
Q

CORE - STRENGTH

A 
Medium temp - 2/0/2
0-4 exercises
2-3 sets
8-12 reps
Ex. cable rotation, rev. crunch, back ext., ball crunch, dynamic ecc & concentric; full range of motion
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49
Q

CORE - POWER

A 
Tempo - X/X/X
0-2 exercises
2-3 sets
8-12 reps
throwing movements
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50
Q

Inappropriate muscles take over the function of a weak prime mover (ex. hip flex over active, glutes underactive and piriformis steps in)

A

SYNERGISTIC DOMINANCE

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51
Q

Muscle stops working properly due to tight agonist

A

ALTERED RECIPROCAL INHIBITION

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52
Q

ALTERED RECIPROCAL INHIBITION

A

ex. overactive hip flexors so glutes shut down and don’t fire

53
Q

senses change in length & rate of length change as well as prevents muscles going too far too fast

A

MUSCLE SPINDLES

54
Q

Senses change in TENsion
Prevents Excess Stress
Causes muscles to relax when excited

A

GTO

55
Q

Normal extensibility that allows full ROM

A

FLEXIBILITY

56
Q

Soft tissue models lines of stress

A

Davis

57
Q

Path of least REsistance

A

RElative flexibility

58
Q

Cardio Zone 1 - % and goal

A

65-75%

builds base & aids recovery

59
Q

Cardio Zone 2 - % and goal

A

76-85%

increases aerobic and anaerobic endurance

60
Q

Cardio Zone 3 - % and goal

A

86-95%

builds high end work capaciy

61
Q

Isotonic

A

Concentric & Eccentric

62
Q

Isometric

A

No movement; muscle is exerting force equal to the force being placed on it leading to no visible change in muscle length; dynamically stabilizes forces

63
Q

Isokinetic

A

muscle shortens at a constant speed over full range of motion - requires special equipment

64
Q

Muscle’s ability to produce tension at different shortening velocities

A

FORCE VELOCITY CURVE

65
Q

Length of muscle & the tension muscle produces at rest

how actin & myosin overlap

A

LENGTH TENSION RELATIONSHIP

66
Q

plane with movements from to back

A

SAGITTAL PLANE

67
Q

plane with movements from side to side

A

FRONTAL PLANE

68
Q

Force that produces rotation

A

TORQUE

69
Q

TORQUE IS MEASURED IN

A

NEWTON METER (NM)

70
Q

GTO provides signal to brain to stop
Process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the spindles

A

AUTOGENIC INHIBITION

71
Q

When one muscle contracts, another relaxes

A

ACTIVE ISOLATED RECIPROCAL INHIBITION

72
Q

tight agonist inhibits antagonist

A

ALTERED RECIPROCAL INHIBITION

73
Q

synergist takes over for weak prime mover; phenomenon that occurs when inappropriate muscles take over the function of a weak muscle

A

SYNERGISTIC DOMINANCE

74
Q

Waist to Hip Ration

A

waist divided by hips
.80 women
.95 men

75
Q

Rockport Test - if good, start in zone____

A

2 for good

76
Q

YMCA step test

A

96 steps; 24 cycles of up/up/down/down

77
Q

blood pressure

A

systolic/diastolic
120/80
Systolic - 1st observation of pulse; diastolic - when pulse fades away

78
Q

Average RHR for male

A

70

79
Q

Average RHR for female

A

75

80
Q

Subjective vs Objective

A

Objective is info you observe (like body fat%); subjective is what client tells you

81
Q

Effects of Exercise

A

Exercise Metabolism

82
Q

S/L Balance with Scaption with foot - progression and regression

A

Prog - alt. arm, single arm, 1/2 foam roll

Reg. - 2 legs on ground / bench

83
Q

Step Up To Balance - Prog. & Regress.

A

Prog. - higher box, different planes

Reg. - lower box, just step

84
Q

Ball Squat - Prog. & Regress.

A

Prog. - alt arms, single arm, s/l

Reg. - shorter ROM

85
Q

Ball DB Chest Press - Prog. & Regress.

A

Prog. - alt arm, single arm

Reg . - bench

86
Q

2 arm alt. standard cable row regression

A

seated row

87
Q

squat - curl to 2 arm press is what category exercise - stabilization, strength or power

A

strength exercise

88
Q

What phase enhances neuromusc. efficiency?

A

Phase 5

89
Q

Arm Progressions

A

2-2-1

2 arms, alt. arms, single arms

90
Q

neurom. system senses internal tension to overcome external load

A

STRENGTH

91
Q

greatest force and shortest time

A

POWER

92
Q

SAID

A

principle of specificity; body will adapt to demands placed on it

93
Q

RATE OF FORCE PRODUCTION

A

max force in minimal time

94
Q

MECHANICAL SPECIFICITY

A

WEIGHT

95
Q

NEURO SPECIFICITY

A

SPEED

96
Q

METABOLIC SPEFICITY

A

ENERGY DEMAND ON BODY

97
Q

CHOLESTEROL

A

50% OVER 200
200-239 Borderline
240 -high

98
Q

obesity %

A

50

99
Q

Type 1 diabetes

A

juvenile

100
Q

Type II diabetes

A

95% of population

101
Q

cardio suggested minimiums

A

150 mins/wk - or 75 vigorous

102
Q

Borg Scale

A

Rate of Perceived Exertion (RPE 1-20; moderate is 12-14)

103
Q

obesity BMI

A

over 30

104
Q

deaths from cardio disease and cancer

A

.57

105
Q

americans overweight

A

.66

106
Q

what cardio do you avoid if feet turn out?

A

incline treadmill

107
Q

Are multiple sets superior to single sets

A

yes

108
Q

science of internal and external forces

A

biomechanics

109
Q

Ipsilateral

A

same side of body

110
Q

1st class lever

A

head nod

111
Q

2nd class lever

A

calf raise

112
Q

3rd class lever

A

push-up

113
Q

cardio benefit

A

decreases RHR

114
Q

3.5ml O2xkg-lxm-1

A

MET - Avg. RMR (Met)

115
Q

cardio for general health

A

mod. intensity, less than 60% of max oxygen consumption

116
Q

LOCAL CORE MUSCLES

A

Type 1

Verterbral, mulitifudus, trasnv., internal, pelvic floor, diaphragm

117
Q

GLOBAL CORE

A

Attach muscles to spine - transfer loads to upper/lower

psoas, quad lumb, ext & ext. parts of internal oblique, rect abdom, glutes, adduct, gracillis, pectineas

118
Q

MOVEMENT CORE

A

LHHQ - lat dorsi, hip flex, ham, quads
Concentric & eccentric
- pelivis to extremities

119
Q

Does plyo decrease RHR?

A

NO

120
Q

Squat Jump is a ___________excercise

A

PLYO STRENGTH - (Plyo Power has a hop)

121
Q

SAQ

A

Weight loss more effective with HIIT

122
Q

___% loss of bone 2.5x greater risk of hip fracture

A

10%

123
Q

Front Side - dynamics

A

front leg aligns, ankle dorsiflexion, knee flexion, hip flexion, neutral pelvis
(frOnt - dOrsi)

124
Q

Back Side - dynamics

A

rear leg aligns, ankle plantar flexion, knee & hip extension
(bAck - plAnt)

125
Q

reaction time; change position with max rate of force in all planes and positions

A

QUICKNESS

126
Q

ability to stop/start/change direction quickly

A

AGILITY

127
Q

stride rate + length in 1 direction as fast as possible

A

SPEED

128
Q

YOUTH - SAQ

A

develops physical activity
1-2 sets
2-3 reps
6-8 drills

129
Q

SAQ - POWER

A

6-10 drills

athletic conditioning

LMS NASM (1 decks)

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