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NASM > Module 3 > Flashcards

Module 3 Flashcards

Flexibility, Cardio, Core

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1
Q

The normal extensibility of all soft tissues that allow the full ROM of a joint

A

flexibility

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2
Q

Capability to be elongated or stretched

A

extensibility

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3
Q

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

A

dynamic ROM

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4
Q

The tendency of the body to seek the least resistance during functional movement patterns

A

relative flexibility

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5
Q

muscle imbalance - define

A

alteration of muscle length surrounding a joint

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6
Q

reciprocal inhibition

A

the ability to contract a muscle and relax the antagonist to allow movement to take place

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7
Q

autogenic inhibition

A

where the tension is greater than the contraction providing an inhibitory effect to the muscle spindles

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8
Q

the concept of muscle inhibition, caused by a tight agonist, which inhibits the functional antagonist.

A

alter reciprocal inhibition

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9
Q

when the inappropriate muscle takes over against a weak prime mover

A

synergist dominance

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10
Q

altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint

A

altered arthokinematics

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11
Q

arthokinematics

A

motion of the joints in the body

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12
Q

consistency repeating the same pattern of motion which may place abnormal stress on the body is defined as..

A

pattern overload

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13
Q

states that the soft tissue models along the lines of stress

A

Davis’s Law

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14
Q

static stretching

A

taking a muscle to the point of tension and holding the stretch for a min. of 30 secs

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15
Q

active-isolated stretching

A

the process of using agonists and synergists to dynamically move the join into a ROM

contracting the antagonist when stretching the agonist to get a deeper stretch.

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16
Q

dynamic stretching

A

using force production and momentum to move the joint through a full available ROM

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17
Q

What are the phases of the integrated flexibility continuum?

A
  1. corrective (stabilization)
  2. active isolated (strength)
  3. functional (power)
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18
Q

what stretches does the client need to do for corrective flexibility and what is the mechanism of action?

A

SMR (hold min 30 secs)
Static stretching

Autogenic inhibitition
Reciprocal inhibitition

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19
Q

what stretches does the client need to do for active isolated flexibility and what is the mechanism of action?

A

SMR
active isolated stretches

Reciprocal inhibition

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20
Q

what stretches does the client need to do for functional flexibility and what is the mechanism of action?

A

SMR
dynamic stretches

Reciprocal inhibition

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21
Q

what kind of muscles needs to be stretched ONLY?

A

shorten/overactive muscles

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22
Q

what kind of muscles needs to be strengthed?

A

lengthed/underactive muscles

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23
Q

what kind of change is the muscle spindles sensitive to?

A

rate of the change in length

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24
Q

what kind of change is the Golgi tendon organs sensitive to?

A

rate of tension. Tension in the tendon.

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25
Q

what kind of flexibility does the client need to do if they display postural distortion?

A

corrective flexibility

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26
Q

what does the client need to have before moving to functional flexibility?

A

no postural distortion patterns
core strength
good levels of tissue extensibility
balance capabilities

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27
Q

what stretches can you do before and after workouts?

A

static stretches to bring muscles back to their original length

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28
Q

purpose of corrective flexibility?

A

increase joint ROM
improve muscle imbalances
correct altered joint motion
used for phase 1

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29
Q

purpose of active flexibility?

A

improved extensibility of soft tissue
allow agonist and synergist muscles to move through full ROM while the antagonist is stretched
phase 2, 3, 4

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30
Q

purpose of functional flexibility?

A

maintain integrated, multiplanar soft tissue extensibility and optimal neuromuscular control: full ROM
phase 5

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31
Q

how long should you hold an SMR ?

A

min. 30 secs

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32
Q

what are the acute variables for static stretching?

A

hold each stretch for 30 secs

1-3 sets

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33
Q

what are the acute variables for active stretching?

A

hold a stretch for 1-2 seconds
5-10 reps
1-2 sets

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34
Q

what are the acute variables for dynamic stretching?

A

1-2 sets
3-10 exercises
10-15 reps

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35
Q

the ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity.

A

cardiorespiratory fitness

36
Q

cardioresp. training program that systematically progresses clients through various stages to achieve optimal levels of physiological, physical and performance adapation

A

integrated cardioresp. fitness

37
Q

what are the 3 stages of cardio?

A

warm up
conditioning
cool down

38
Q

what are the two types of warm-ups and define them?

A

general warm-up - low-intensity warm-ups not related to the exercise itself.

specific warm-ups - low intensity warms up specific to the exercise you will be performing (ex. body squats, pushups, etc.)

39
Q

what does the FITTE principal stand for?

A 
frequency
intensity
time
type
enjoyment
40
Q

what is the recommend aerobic recommendations?

A

min. 5x a week - 150 mins moderate
min. 3x a week - 75 mins vigorous intensity
min of 3-5x a week - a mixture of both

41
Q

what is the gold standard to measure the cardio intensity of a client?

A

Peak vo2 method but it is not always available and requires the client to work at its max capacity.

42
Q

which method is more accurate to measure target heart rate?

A

HRR (Karoven method) is better than MHR (220-age)

43
Q

What the does HRR require?

A

It requires the difference between the HRmax and HRrest x the desired intensity.

44
Q

what are two ways to measure intensity if a client does not have any heart rate monitor on?

A

RPE 6-20 (borgs scale)

talk test method

45
Q

what is the intensity for zone 1 training? include an example of this

A

65-75% (12-13 RPE)

walking or jogging

46
Q

what is the intensity for zone 2 training? include an example of this

A

76-85% (14-16 RPE)

group fitness classes, spinning

47
Q

what is the intensity for zone 3 training? include an example of this

A

86-95% (17-19 RPE)

sprinting

48
Q

the highest rate of oxygen transport and utilization achieved at maximal physical exertion

A

VO2 max - maximal oxygen consumption

49
Q

the difference between resting and maximal oxygen consumption?

A

Oxygen uptake reserve (VO2R)

50
Q

the point during graded exercise in which ventilation increases disproportionately to oxygen uptake and switch from aerobic to anaerobic energy production

A

Ventilatory threshold

51
Q

what are the 3 things that aerobic exercise should include?

A
  1. large muscle group
  2. be rhythmic
  3. be continuous in nature
52
Q

stage 1 cardio (stabilization)

A

used to improve cardio for apparently healthy sed.

uses HR zone 1
individuals
work to 30-60 mins of exercise

53
Q

stage 2 cardio (strength)

A

for an individual with low-mod cardio fitness who are ready to train at higher intensities.

uses HR zone 2 intervals, recover in zone 1
1 min in zone 2, 3 mins zone 1 ( (1:3 work/rest ratio)
work up to 1:2, or 1:1 ratio

54
Q

stage 3 cardio (power)

A

for advanced exercises with mod-high cardio fitness level. increase capacity of the energy system

performed once per week

uses HR zone 1, 2, 3
2 min zone 2, 1 min zone 3, 1 min zone 2, 1 min zone 3

(2:1:1:1)

55
Q

very light RPE

A

<10

56
Q

light RPE

A

10-11

57
Q

moderate RPE

A

12-13

58
Q

hard RPE

A

14-16

59
Q

very hard RPE

A

17-19

60
Q

maximal RPE

A

20

61
Q

the number of training sessions in a given timeframe

A

frequency

62
Q

the level of demand that a given activity is placed on the body

A

intensity

63
Q

the length of time an individual is engaged in a given activity (per week)

A

time

64
Q

the type of physical activity being performed

A

type

65
Q

the amount of pleasure derived from the training session

A

enjoyment

66
Q

what are the benefits of HIGH volume/ LOW intensity?

A

increased muscle cross-sectional area
improved blood lipid serum
increased metabolic rate

67
Q

what are the benefits of LOW volume/HIGH intensity?

A

increased rate of force production
increased motor unit recruitment
increase motor unit synchronization

68
Q

what are the three different systems of the core?

A

local stabilization
global stabilization
movement system

69
Q

where does the local stabilization muscles directly attach?

A

the vertebrae, work to protect the spinal cord

70
Q

where does the global stabilization muscles directly attach?

A

attach from the spine to the pelvis. Helps stabilize the entire LPHC during functional movements

71
Q

what about the movement system muscles?

A

responsible for movement throughout the LPHC

72
Q

list the local stabilization system muscles

A 
transverse abdominis
internal obliques
diaphram 
pelvic floor muscles
lumbar multifidus
73
Q

list the global stabilization system muscles

A 
rectus abdominis
quadratus lumborum
psoas
external obliques
glute medius
adductors complex
74
Q

list the movement system muscles

A

lats dorsi
hip flexors
hamstrings complex
quads

75
Q

a maneuver used to recruit the local stabilizers by drawing the navel in towards the spine

A

drawing in maneuver (local stabilization system)

76
Q

occurs when you have contracted both the abdominal, lower back, buttocks muscles at the same time

A

bracing (global stabilization system)

77
Q

core stabilization (stabilization) acute variables

A

1-4 sts
12-20 reps
4/2/1 tempo

78
Q

define core stabilization phase

A

involve little motion through the spine and pelvis

79
Q

examples of core stabilization

A

marching
prone iso abs
floor bridge
floor prone cobra

80
Q

define core strength (strength) acute variables

A

2-3 sets
8-12 reps
optional for hypertrophy and max strength

81
Q

define core strength phase

A

more dynamic eccentric and concentric movements of the spine through ROM

82
Q

define core power (power) acute variables

A

2-3 sets
8-12 reps
as fast as can be controlled

83
Q

define core power phase

A

improve the rate of force production of core

84
Q

examples of core strength exercises

A

ball crunch
back extensions
reverse crunch
cable rotation

85
Q

examples of core power exercises

A

rotation chest pass
ball medicine pullover throw
front MB oblique throw
soccer throw

NASM (15 decks)

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