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NASM > MIDTERM > Flashcards

MIDTERM Flashcards

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1
Q

What is a chronic metabolic disorder caused by insulin deficiency which impairs carbohydrate usage and enhances usage of fats and proteins?

A

Diabetes mellitus

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2
Q

These are cholesterol and triglycerides, carried in the blood stream by protein molecules known as high density lipo proteins and low density lipo proteins

A

Blood lipids

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3
Q

What is the cumulative sensory input to the central nervous system from all McCain a receptors that sense body position and limb movement

A

Proprioception

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4
Q

A muscle’s ability to contract for an extended period of time

A

Muscular endurance

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5
Q

The ability of the neuromuscular system to enable all muscles to efficiently work together and all planes of motion

A

Neuromuscular efficiency

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6
Q

Delayed onset muscle soreness is an example of

A

Alarm reaction

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7
Q

This type of specificity refers to the weight and movements placed on the body

A

Mechanical specificity

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8
Q

This type of specificity refers to the speed of muscle contractions and exercise Selection

A

Neuromuscular specificity

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9
Q

This type of specificity refers to the energy demand of an exercise or activity

A

Metabolic specificity

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10
Q

What is the body’s ability to dynamically support the joints to maintain proper posture during all movements

A

Stabilization

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11
Q

What is the ability to produce forces for longer periods of time

A

Muscular endurance

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12
Q

What term refers to the over all force the muscles can produce and is optimally enhanced by lifting heavier loads that increase neural demand and recruit more muscle fibers to work

A

Strength

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13
Q

What is the formula for power

A

Force X velocity

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14
Q

What resistance training system involves one set of each exercise at a time then the whole sequence is repeated for the desired number of sets. This program starts at the upper body and works its way down such as total body, chest, back, shoulders, biceps, triceps, legs

A

Vertically loaded work out

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15
Q

This type of workout involves all sets of each exercise are performed before moving on to the next one

A

Horizontal loaded work out

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16
Q

What 2 phases of the OPT model use super sets

A

2 and 5

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17
Q

What is the ability to produce and maintain force production for pro longed to periods of time

A

Muscular endurance

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18
Q

What type of workout is alternating body parts trained from set to set, starting from the upper extremity and moving to the lower extremity

A

Vertical loading

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19
Q

What term is used to describe how the body responds and adapts to stress

A

General Adaption syndrome

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20
Q

What exercise training method has been proven beneficial for those looking to improve body composition

A

Circuit training

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21
Q

What is the pressure exerted against the walls of the blood vessels

A

Blood pressure

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22
Q

What is the pressure within the system right after the heart contracts and is the top number in a BP reading

A

Systolic

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23
Q

For the most accurate cardio respiratory programming , What should be determined

A

The clients resting and maximal heart rates

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24
Q

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

A

Flexibility

25
Q

What happens when an overactive or tight muscle decreases neural drive to its functional antagonist

A

Altered reciprocal inhibition

26
Q

What is the cumulative injury cycle

A

Tissue trauma
inflammation
muscle spasm

adhesions
altered neuromuscular control
muscle imbalance

27
Q

What senses muscular tension and rate of tension change

A

GTOs

28
Q

What senses muscular length and rate of length change

A

Muscle spindles

29
Q

When a muscle is lengthened or stretched too much or too fast what sense is it and responds with a signal for the muscle to contract

A

Muscle spindles

30
Q

What senses when there is too much tension and responds with a signal for the muscle to relax also with the intention to reduce the chances of muscular injury

A

GTOs

31
Q

When the relaxation signals initiated by the GTO are greater than the Muscle spindles signals asking the muscle to contract what is occurring

A

Autogenic inhibition

32
Q

When moving into a stretch the 1st point of overstretching is identified by what

A

Muscle spindle

33
Q

When overstretching is identified, the ______ ______ send a message to the nervous system causing the muscle to __________ to avoid any additional lengthening

A

Muscle spindle

Contract

34
Q

What is the alteration of muscle length surrounding the joint

A

Muscle imbalance

35
Q

Consistently repeating the same pattern of motion which may place abnormal stresses on the body is known as

A

Pattern overload

36
Q

What is Davis’s law

A

Soft tissue models along the lines of stress

37
Q

What type of stretching is the process of using agonists and synergistics to dynamically move the joint into a range of motion

A

Active isolated stretching

38
Q

What is the active extension of a muscle, using force production and momentum to move the joint through a full range of motion

A

Dynamic stretching

39
Q

What is the gold standard way of determining cardio respiratory intensity

A

Peak V02 method

40
Q

What method is most commonly used to set exercise intensity

A

Maximal heart rate

220-age

41
Q

What is the method that is a more accurate way than maximal heart rate to set a target heart rate. It requires the estimation of heart rate Max however it uses a more complex equation that also considers a person’s resting heart rate

A

Heart rate reserve

42
Q

What muscles make up the movement system

A

LATS
HAMS
HIPS
QUADS

43
Q

What muscles make up the local stabilization system

A

TIM Pf D

Transverse Abdominis 
Internal obliques 
Lumbar multifidis
Pelvic floor
Diaphragm
44
Q

Local stabilizer muscles attach directly to the ________ and help protect the _________ _____

A

Vertebrae

Spinal cord

45
Q

Global stabilization muscles attach from the _______ to the _______ And help stabilize the entire LPHC during all functional movements

A

Spine

Pelvis

46
Q

What is the act of pulling the navel toward the spine

A

Drawing in maneuver

47
Q

What is the act of a CO contraction of the global and movement core muscles

A

Bracing or bearing down

48
Q

What is the progression for proprioception

A 
Floor,  
Balance beam 
half foam roll 
foam pad 
balance disk 
wobble board 
bosu ball
49
Q

What is the proprioceptive of progression for lower body position

A

Two leg stable
One leg stable
Two leg unstable
One leg unstable

50
Q

What type of exercises are these:

Single leg balance reach
single leg balance
single leg lift and chop

A

Balance stabilization

51
Q

What type of exercises are these:

Single leg squats
single leg Romanian dead lift
lunge to balance

A

Balance strength

52
Q

What types of exercises are these:

Multi planar single leg Box hop up with stabilization
multi planar hop with stabilization
multi planar single leg Box hop down with stabilization

A

Balance power

53
Q

What do balance power exercises contain

A

A hot with stabilization

54
Q

What is the ability to move and change directions under various conditions without falling

A

Dynamic balance

55
Q

What States that for movements to be most efficient forces must be properly dampened stabilized and accelerated

A

Stretch shortening cycle

56
Q

Squat jump with stabilization
Box jump with stabilization
Box jump down with stabilization

A

Plyometric stabilization

57
Q

Front side sprinting mechanics

A

Lead leg
Ankle dorsiflexion
knee flexion
hip flexion

58
Q

Back side sprinting mechanics

A

Rear leg
ankle plantar flexion
knee extension
hip extension

59
Q

I’m performing the static latissimus dorsi ball stretch, which of the following is a correct body position

A

90ﾟ horizontal abducted humerus

NASM (2 decks)

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