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NASM > Module 3 > Flashcards

Module 3 Flashcards

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1
Q

flexibility

A

the normal extensibility of all soft tissues that allows the full range of motion of a joint

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2
Q

extensibility

A

capability to be elongated or stretched

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3
Q

dynamic range of motion

A

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

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4
Q

neuromuscular efficiency

A

ability of the neuromuscular system to allow agonists, antagonists, and stabilizers to work synergistically to produce, reduce, and dynamically stabilize the entire kinetic chain in all three planes of motion;
how well the nervous and muscular systems work tougher to create movement

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5
Q

postural distortion patters

A

predictable patterns of muscle imbalances

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6
Q

relative flexibility

A

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

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7
Q

muscle imbalance

A

alteration of muscle length surrounding a joint

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8
Q

reciprocal inhibition

A

simultaneous contraction of a muscle and the relaxation of its antagonist to allow movement to take place

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9
Q

altered reciprocal inhibition

A

concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonists;
reduces the force output capabilities;
can be the result of synergistic dominance

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10
Q

synergistic dominance

A

neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover;
can cause synergistic muscles to become overactive;
can be a result of altered reciprocal inhibition

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11
Q

arthrokinematics

A

motion of joints in the body

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12
Q

arthrokinetic dysfunction

A

altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint;
cause my muscle imbalances

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13
Q

autogenic inhibition

A

process by which neural impulses are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles;
stretching overactive muscles before a workout, reduces its over activeness and cancels the negative affects of altered reciprocal inhibition;
eventually creating an improves range of motion

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14
Q

pattern overload

A

consistently repeating the same pattern of motion which may place abnormal stresses on the body

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15
Q

Davis’s law

A

states that soft tissue models along the longes of stress

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16
Q

static stretching

A

process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds;
only for muscles identified as short and/or overreactive

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17
Q

active-isolated stretching

A

process of using agonists and synergists to dynamically move the joint into a range of motion;
reduced any latent tightness from previous workouts;
ensures full range of motion continues;
same exercises for static stretching and held for 1-2 seconds and repeated for 5-10 reps

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18
Q

dynamic stretching

A

active extension of a muscle, using force production and momentum to move the joint through a full available range of motion;
body weight exercises that take joints through their full range of motion;
can be used for flexibility and cardiorespiratory warmup

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19
Q

cardiorespiratory fitness

A

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

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20
Q

integrated cardiorespiratory training

A

cardiorespiratory training programs that systematically progress clients through various stages to achieve optima l levels of physiological, physical, and performance adaptations by playing stress on the cardiorespiratory system

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21
Q

general warm-up

A

low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow;
running on a treadmill

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22
Q

specific warmup

A

low-intensity exercises consisting of movements that mimic those that will be included in the more intense exercise that is to follow;
dynamic stretching is often used as a specific warm-up

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23
Q

frequency

A

the number of training sessions in a given timeframe

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24
Q

intensity

A

level of demand that a given activity places on the body

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25
Q

maximal oxygen consumption (VO2max)

A

highest rate of oxygen transport and utilization achieved at maximal physical exertion;
requires specialized scientific equipment;
individual much exercise at maximum capacity

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26
Q

oxygen uptake reserve (VO2R)

A

difference between resting and maximal oxygen consumption;
requires estimate of VO2max and VO2rest;
50% VO2R is the intensity for most adults

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27
Q

ventilatory threshold (Tvent)

A

the point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production

28
Q

time

A

length of time an individual is engaged in a given activity

29
Q

type

A

type of mode of physical activity in which an individual in engaged

30
Q

enjoyment

A

amount of pleasure derived from performing a physical activity

31
Q

overtraining

A

excessive frequency, volume, or intensity of training, resulting in fatigue (which is also caused by a lack of proper rest and recovery)

32
Q

core

A

structures that make up the limbo-pelvic-hip (LPHC) complex, including spine, the pelvic girdle, abdomen, and the hip joint

33
Q

drawing- in maneuver

A

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

34
Q

bracing

A

occurs when you have contracted both the abdominal, lower back, and buttock muscles at the same time;
also referred to as bearing down

35
Q

relative flexibility can lead to

A

motor learning of poor movement patterns

36
Q

cycle of physiological principles

A

when muscle imbalances are present; it leads to altered neuromuscular control, tissue fatigue, and injury

37
Q

cumulative injury cycle

A

cycle of protection and repair that can leave the body in a reduced state of neuromuscular efficiency;
injury causes trauma –> inflammation occurs –> muscle spasms –> knots and adhesions form –> alters neuromuscular control –> continued muscle imbalances –> starts cycle over

38
Q

Golgi tendon organs (GTOs)

A

sense muscular tension and rate of tension change;

when senses too much tension, the central nervous system signals to relax the muscle to reduce injury

39
Q

muscle spindles

A

sense muscular length and rate of length change;

when muscles lengthen too much or too fast, they tell the central nervous system to contract to reduce injury

40
Q

how long to stretch when the Golgi tendon organs overshadow muscle spindles

A

typically 30 seconds

41
Q

integrated flexibility continuum at stabilization level

A

corrective flexibility is applied with self-myofascial release and static stretching

42
Q

integrated flexibility continuum at strength level

A

active flexibility is done with self-myofascial release and active-isolated stretching

43
Q

integrated flexibility continuum at power or athletic competition

A

function flexibility by self-myofascial release and dynamic stretching

44
Q

self-myofascial release

A

foam rolling; at every level of the OPT model;
massage ball, or similar device to locate knots in muscles;
pressure is applied to the knot and held for at least 30 seconds;
calms down overactive muscles without having to lengthen them;
used after workouts to help calm muscles back down for optimal recovery

45
Q

warming up before exercise

A

causes increased heart rate and respiratory rates, increased tissue temperatures, and increased state of physiological preparation for intense activity (5-10 minutes)

46
Q

cool downs

A

reduce heart rate and breathing rates, gradually cools body temperatures, returns muscles to their optimal length-tension relationships, prevents blood pooling in the lower extremities, and restores physiological systems to baseline (5-10 minutes)

47
Q

FITTE

A

frequency, intensity, time, type, and enjoyment

48
Q

how much high intensity activity is recommended to improve cardiorespiratory fitness

A

3-5 days

49
Q

physical activity guidelines for Americans recommended how much activity a week

A

2.5 hours of moderate-intensity aerobic activity;

or 75 min of vigorous intensity activity

50
Q

ways to determine cardiorespiratory intensity for a client

A 
VO2 method
VO2 reserve 
peak metabolic equivalent method (MET)
maximal heart rate (MHR)
heart rate reserve 
Borg rating of perceived exertion (RPE) scales
talk test
51
Q

peak metabolic equivalent method

A

identifies exercise intensity;

one MET = a VO2 value of 3.5mL O2 x kg bodyweight x 1 min = average metabolic rate for adults

52
Q

maximal heart rate (MHR) method

A

most commonly used to set exercise intensity;

estimates persons max heart rate by 220-age

53
Q

heart rate reserve

A

more accurate then max heart rate method to set target heart rate;
requires estimate of HRmax;
target heart rate (THR) = [(HRmax-HRrest) x desired intensity] + HRrest

54
Q

Borg RPE

A

ratings of 6 to 20, 6 being no exertion at all and 20 being max exertion;
can be modified for 1-10 scale

55
Q

stage training

A

the planned application of target heart rate training zones

56
Q

stage 1

A

starting point for beginner clients;

stead state cardio training with zone 1 intensities

57
Q

stage 2

A

cardio training used to begin improving the anaerobic (lactate threshold);
uses intervals with heart rate zone 1 and 2

58
Q

stage 3

A

interval heart rate between zones 1, 2, and 3

59
Q

point from which all forces are originated for movement

A

core

60
Q

core is also referred to as

A

limbo-pelvis-hip complex (LPHC)

61
Q

local stabilization system

A

attached directly to vertebrae;
primarily type 1 (slow twitch)
stabilize the vertebral column to protect spinal cord;
transverse abdominis, internal obliques, lumbar multifidus, diaphragm

62
Q

global stabilization system

A

attach form spine to pelvis;
stabilize LPHC during functional movements;
quadrates lumborum, poses major, external obliques, portions of the internal obliques, rectus abdomens, gluteus medius, adductor complex (adductor Magnus, adductor longus, adductor brevis, gracilis, pectinous)

63
Q

movement system

A

most superficial;

responsible for movement throughout the LPHC; latissimus dorsi, hip flexors, hamstring complex, quadriceps

64
Q

core training in the stabilization level

A

little to no movement through the spine and pelvis, focus on isometric contractions;
prone iso-abs (planks) most common

65
Q

core training in the strength level

A

take spine through a full range of motion with eccentric and concentric muscle actions;
crunches, cable rotations

66
Q

core training in power level

A

explosive movements; through movements in all 3 planes of motion

NASM (7 decks)

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