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NASM > Module 7.2 > Flashcards

Module 7.2 Flashcards

1
Q

associated with stress and anxiety, may result in headache, fatigue, poor circulation, or poor sleep patterns

A

Abnormal breathing patterns

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2
Q

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

A

maximal oxygen consumption (Vo2 MAX)

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3
Q

what are the two respiratory passages?

A

conducting airways

respiratory airways

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4
Q

where air travel through before entering the respiratory airways

A

conducting airways

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5
Q

collect the channel air coming from conducting airway

A

respiratory airways

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6
Q

3.5 ml x kg x min = 1 metabolic equivalent (MET) is what kind of formula?

A

resting oxygen consumption

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7
Q

cardiorespiratory exercise help decreases…

A

resting HR, cholesterol, blood pressure, and the risks of heart disease, blood clots, depression, anxiety, obesity and diabetes.

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8
Q

study of energy in the human body

A

bioenergetic

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9
Q

a process of which nutrients are acquired, transported, used and disposed of by the body

A

metabolism

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10
Q

what is the ultimate source of energy

A

SUN

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11
Q

what are the main sources of chemical energy?

A

carbs
fats
protein

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12
Q

what does food have to be broken down before it used as energy?

A

substrates

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13
Q

the material or substance on which an enzyme acts

A

substrates

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14
Q

Adenosine Triphosphate

A

ATP

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15
Q

what are carbs when they are broken down?

A

glucose, a simple sugar

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16
Q

requires oxygen is known as

A

aerobic

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17
Q

requires no oxygen is known as

A

anaerobic

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18
Q

energy storage and transfer unit within cells

A

ATP

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19
Q

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

A

Anaerobic threshold

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20
Q

elevation of metabolism after exercise

A

Excess post oxygen consumption (EPOC)

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21
Q

what are the 3 types of the energy systems?

A

ATP-PC
Glycolysis
Oxidative System

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22
Q

what is the benefit of using fat as energy?

A

an inexhaustible supply of fat for prolonged exercise.

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23
Q

what is the substrate of fats?

A

triglycerides

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24
Q

ATP - PC energy system

A

anaerobic
high intensity
10-15 secs

ex. sprints, low reps, high loads

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25
Q

Glycolysis system

A

anaerobic
breakdown of glucose
mod-to high intensity
30-50 secs

ex, typical fitness workouts of 8-12 reps

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26
Q

Oxidative system

A

uses the aid of oxygen to generate ATP.

Aerobic glycolysis -> Krebs cycle -> Electron transport chain
Long term energy

1 min-2 mins

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27
Q

what is the process called when protein becomes the main source of fuel?

A

gluconeogenesis

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28
Q

what are the two acids built up in the glycolysis system?

A 
lactic acid (anaerobic)
pyruvic acid (aerobic)
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29
Q

fat produces more ATP but uses MORE oxygen than carbs T/F

A

TRUE

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30
Q

Using oxygen takes longer to generate ATP than without oxygen T/F

A

TRUE

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31
Q

breakdown of triglycerides into smaller subunits called free fatty acids to convert FFA into Acyl-COA, which are available to enter the Krebs Cycle & lead to the production of additional ATP.

A

B-Oxidation

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32
Q

the ability to recover quickly

A

paramount

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33
Q

a respiratory quotient of 1.0 indicates what?

A

Carbs are supplying the fuel

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34
Q

a respiratory quotient of .7 indicates what?

A

fat is supplying the fuel

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35
Q

a respiratory quotient of .7-1.0 indicates what?

A

a mixture of both carbs and fat as the fuel source

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36
Q

protein cannot be used as energy until it..

A

turns into glucose through the glucogenesis process

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37
Q

what is the energy system we used for sustain exercise and at rest?

A

oxidative system

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38
Q

high intensity/sprint uses….

A

anaerobic (ATP-PC/Glycolysis)

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39
Q

walk/steady state

A

aerobic (oxidative)

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40
Q

science concerned with internal and external forces acting on the body

A

biomechanics

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41
Q

influence applied by one object to another accelerates or decelerates the second object.

A

Force

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42
Q

a force that produces rotation

A

Torque

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43
Q

the closer the load to the point of rotation, the less torque it creates (T/F)

A

True - bent arm is easier than straight arm.

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44
Q

rigid ‘bar’ that rotates around a stationary fulcrum

A

Lever

Bones are LEVER

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45
Q

What are the three classes of the Lever?

A

1st fulcrum (rest) in the middle
2nd resistance in the middle
3rd effort in the middle (most common on human limbs)

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46
Q

1st class lever example

A

nodding head (rest in the middle)

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47
Q

2nd class lever example

A

calf raise

push up

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48
Q

3rd class lever example

A

bicep curl (most common in human limbs)

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49
Q

the study of applying laws of mechanics and physics to determine how forces affect human movement & to better predict performance in athletic events

A

biomechanics

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50
Q

above the point of reference

A

superior

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51
Q

below the point of reference

A

inferior

52
Q

positioned nearest the center of the body, or point of reference

A

proximal

53
Q

positioned farthest from the center of the body or point of reference

A

distal

54
Q

the front of the body

A

anterior

55
Q

the back of the body

A

posterior

56
Q

farther from the middle of the body

A

lateral

57
Q

closer to the middle of the body

A

medial

58
Q

on the opposite side of the body

A

contralateral

59
Q

on the same side of the body

A

Ipsilateral

60
Q

list the anatomic location

A 
superior
inferior
proximal
distal
medial
lateral
contralateral
Ipsilateral
61
Q

what are the plane of motion?

A

sagittal
frontal
transverse

62
Q

Frontal plane consists of what type of motions

A

side to side
abduction/adduction
inversion/eversion
lateral flexion (spine bends one side to another)

63
Q

sagittal plane consists of what type of motions?

A

flexion/extension

up and down

64
Q

transverse plane consists of what type of motion?

A

Rotation
horizontal ab/adduction
horizontal flexion/extension
supination/pronation

65
Q

examples of front plane exercises

A

side lateral raises, side lunge, side shuffle

66
Q

examples of sagittal plane exercises

A

bicep curls, tricep push down, squats

67
Q

examples of transverse plane

A

throwing, golfing, swinging a bat, trunk rotation

68
Q

arms are on the side with the palm faced forward. Terms such as anterior, posterior, medial, lateral, ab/adduction apply to the body with it is in this position

A

anatomic position

69
Q

what axis is frontal plane in?

A

coronal

70
Q

what axis is sagittal plane in?

A

anterior-posterior

71
Q

what axis is transverse plane in?

A

longitudinal

72
Q

bending movement; decrease relative angle between segments

A

flexion

73
Q

straightening movement; increases relative angle between segments

A

extension

74
Q

extension of the ankle

A

plantar flexion

75
Q

flexion of the ankle

A

dorsi flexion

76
Q

movement in the frontal plane away from the middle

A

abduction

77
Q

movement in the frontal plane towards the middle

A

adduction

78
Q

transverse plane arm movement from anterior to lateral

A

horizontal abduction

79
Q

what is an example of horizontal abduction?

A

chest flies, push ups, chest presses

OR when hips are flexed at a 90 degree. Ex. seated hip abduction/adduction

80
Q

transverse plane arm movement from lateral to anterior

A

horizional adduction

81
Q

rotation toward the middle of the body

A

internal rotation

82
Q

rotation away from the middle of the body

A

external rotation

83
Q

what are the scapular motions?

A

retraction
protraction
depression
elevation

84
Q

what is the motion of scapula retraction

A

adduction - towards the midline

85
Q

what is the motion of scapula protraction?

A

abduction - away from the midline

86
Q

what is motion of scapula depression

A

inferior

87
Q

what is the motion of scapula elevation?

A

superior

88
Q

what are the three types of muscle actions?

A

isotonic
isometric
isokinetic

89
Q

isotonic includes…

A

eccentric and concentric

the negative/deceleration & acceleration

90
Q

isometrics includes…

A

the stabilizing portion (the pauses)

91
Q

isotonic =

A

constant muscle tension

92
Q

isometric =

A

constant muscle length

93
Q

isokinetic =

A

constant velocity (speed) of motion

94
Q

what happens to myosin and actin during the eccentric phase?

A

they are pulled apart from each other - allow the muscles to be at its resting length

95
Q

what happens to myosin and actin during the concentric phase?

A

they overlap each other (cross-bridges) the sliding filament theory.

96
Q

force is produced, muscle tension is developed & movement occur through a given ROM

A

isotonic

97
Q

when the muscle is exerting force equals to the force being placed on it leading to no visible change in muscle length

A

isometric

98
Q

when a muscle shortens at a constant speed over the full ROM

A

isokinetic

99
Q

where is isokinetic used?

A

mainly on machines and limited to rehab labs only.

100
Q

moving in the opposite direction of force accelerates or produces force; muscle shortens

A

concentric

101
Q

muscle develops tension while lengthening, decelerates forces

A

eccentric

102
Q

a muscular force equal resistive force stabilizes forces; no change in muscle length

A

isometric

103
Q

as the velocity of contraction increases, concentric force decreases, and eccentric force increases.

A

force-velocity curve.

104
Q

resting length of a muscle and the tension it can produce at that length

A

length-tension relationship

105
Q

muscles working together to produce movement

A

force-couple relationship

106
Q

what is on the x and y-axis for the force-velocity curve?

A

velocity (X)

force (Y)

107
Q

ability to produce and reduce force and stabilize the kinetic chain in all three planes of motion

A

neuromuscular efficiency

108
Q

alignment of the musculoskeletal system that allows the center of gravity to be maintained over a base of support

A

structural efficiency

109
Q

soft tissue models along the lines of stress

A

Davis Law

110
Q

joint motion is caused by…

A

muscles pulling ON the bones. Muscles cannot actively push

111
Q

what are the three pillars of motor behavior?

A

motor control
motor learning
motor development

112
Q

motor response to internal and external stimuli

A

motor behavior

113
Q

how the CNS integrates sensory info with previous experience

A

motor control

114
Q

integration of motor control process through practice, leading to a relatively permanent change to produce skilled movement

A

motor learning

115
Q

the change in motor skill behavior overtime throughout the lifespan

A

motor development

116
Q

cooperation of the nervous and muscular systems in gathering and interpreting information and executing the movement

A

sensorimotor integration

117
Q

group of muscles that are recruited by the CNS to provide movement

A

muscle synergies

118
Q

cumulative sensory input from all mechanoreceptors that sense position and limb movements

A

proprioception

119
Q

force reduction and deceleration is part of..

A

eccentric

120
Q

force production and acceleration is part of

A

concentric

121
Q

what type of training is eccentric movement important in?

A

hypertrophy

maximal strength

122
Q

what type of training is concentric movement important in?

A

power production

123
Q

use of sensory information and sensorimotor integration to help the HMS in motor learning

A

feedback

124
Q

internal feedback

A

sensory info used by the body to reactively monitor movement and the environment

125
Q

external feedback

A

information provided by some external source (fitness professional, recording, mirror) to supplement the internal environment.

126
Q

knowledge of results

A

used after completion of movements to be informed on outcome

get the client involved after each rep or set

127
Q

knowledge of performance

A

info about the quality of the movement

get the client involved with her sensory process

NASM (15 decks)

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