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NASM > Module 8 > Flashcards

Module 8 Flashcards

CH 16, 17, and 18

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1
Q

no additional load, most accessible all planes of motion. What kind of training is this?

A

bodyweight training

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2
Q

ropes or webbing used to manipulate body position and stability.

A

Suspension training

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3
Q

barbells, dumbbells, kettlebells, medicine balls and sandbags, all planes of motion, full range of motion, require the lifter to have a solid base of stabilization

A

free weights training

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4
Q

great for beginners needing stability, fixed plane of motion, limited range of motion

A

strength training machine

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5
Q

stability balls, wobble board, bosu ball, balance discs, foam pads, balance beams and half foam rolls

A

proprioceptive modalities

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6
Q

what are the ages of youth?

A

6-20

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7
Q

how often should youth get physical activity in?

A

60 minutes/a day

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8
Q

youth training should be based on the number of weights that can be lifted

A

false - it should be based on postural control

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9
Q

what are the difference in youth physiological differences compared to adults

A

children do not hit a ‘plateau’ in oxygen uptake (peak oxygen uptake) at maximal exercise

children do not produce enough glycolytic, meaning sustaining high-intensity exercise can be difficult

delay response and limited ability to sweat in response to a hot humid environment

submaximal oxygen demand is higher

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10
Q

what are the acute variables for youth for resistance training?

A

1-2 sets
8-12 reps
at 40-70% 2-3 days a week

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11
Q

exercising must be ___ for the youth

A

fun

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12
Q

what phase should the youth be for OPT model?

A

phase 1, and phase 2-5 if they are mature adolescents

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13
Q

what age group is considered senior?

A

65 years or older

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14
Q

a general term that refers to hardening (loss of elasticity) of arteries

A

Arteriosclerosis

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15
Q

the build-up of fatty plaques in arteries that leads to narrowing and reduced blood flow

A

Atherosclerosis

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16
Q

a group of disease in which blood vessels become restricted or blocked typically result of Atherosclerosis

A

peripheral vascular disease

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17
Q

what are the acute variables for resistance training for seniors?

A

1-3 sets
8-20 reps
at 40-80% 3-5x a week

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18
Q

what phase should senior be in for the OPT model?

A

Phase 1

Phase 2-5 will need from physician recommendation

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19
Q

seniors exercises should be based on…

A

sitting and standing position or progress to this at least.

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20
Q

seniors should avoid what type of breathing?

A

Valsalva maneuver

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21
Q

what are the acute variables for resistance training for obese and overweight clients?

A

1-3 sets, 10-15 reps 2-3 days a week

exercises should be performed seated or standing

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22
Q

what phase should overweight/client be in the OPT model?

A

Phase 1 and 2, circuit style training

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23
Q

the obese client should avoid

A

supine or prone exercises

SMR as it may be uncomfortable

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24
Q

how do you gauge intensity for obese clients?

A

the talk test as it can be difficult to measure HR as some obese clients may be taking medications

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25
Q

how often should obese clients exercise for?

A

40-60 minutes or 20-30 mins twice a day.

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26
Q

what are the acute variables for someone with hypertension?

A

1-3 sets, 10-20 reps 2-3 days a week

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27
Q

what is the maximal HR for obesity clients?

A

60-80% max heart rate

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28
Q

obesity clients should burn how many calories per session?

A

200-300 cal per session. min of 1250 cal combined

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29
Q

what kind of training is essential for obese clients?

A

aerobic activity

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30
Q

what does the blood pressure have to be in order to consider “hypertension”

A

140/90

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31
Q

what tempo should clients with hypertension do?

A

4/1/1 vs 4/2/1

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32
Q

what types of training are good for those clients with hypertension?

A

circuit training

or PHA

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33
Q

clients with hypertension grip should not be…

A

tight or clench fist can cause blood pressure to rise

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34
Q

movements where the head is lower in elevation than the heart must be….

A

avoided!!!

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35
Q

the decrease in calcification or density of bone as well as reduced bone mass

A

osteopenia

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36
Q

a condition where decreased bone mass & density as well as an increase in space between bone, result in fragile

A

osteoporosis

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37
Q

where does Osteoporosis commonly affect?

A

the neck of the femur (hip bone)

and lumbar vertebrae

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38
Q

what is the max heart rate for those with Osteoporosis?

A

50-90%

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39
Q

what are the acute variables for those who have osteoporosis?

A

1-3 sets, 8-20 reps at 75-85% (this is where it can trigger bone remodeling formation based on the weight) 2-3x a week.

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40
Q

what should exercises be focused on for those with osteoporosis?

A

hips, thighs, back, and arms

core and balance

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41
Q

what exercises should those with osteoporosis avoid?

A

heavy loading on the spine like squats or leg press exercises

plyos

SMR

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42
Q

what are the exercise guidelines for pregnant women?

A

avoid exercises in prone or supine after 1st trimester
do not use SMR on varicose veins and on swelling areas
plyo is not recommended (high intensity)

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43
Q

what are the acute variables for pregnant women?

A

use light loads at 12-15 reps 2-3x a day

stage 1 for cardio/intensity

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44
Q

what exercises should not be performed by pregnant women?

A

supine or prone
hip ab or abduction machines
twisting of torso

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45
Q

those with chronic lung disease should avoid what kind of exercises?

A

an exercise that involves upper extremities, which can cause stress to the secondary respiratory muscles

intensity that can cause shortness of breath

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46
Q

what exercises are good for those with chronic lung disease?

A

PHA

using lower-body cardio and resistance training is better

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47
Q

what are the two types of categories for lung diseases?

A

restrictive

obstructive

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48
Q

ability to expand lungs decreased

lungs may be fibrotic and thus dysfunctional

A

restrictive lung disease

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49
Q

altered airflow through the lungs caused by airway obstruction as a result of mucus production

A

chronic obstructive lung disease

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50
Q

symptoms caused by PAD

A

intermittent claudication

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51
Q

what are the symptoms of PAD?

A

lower leg pain from decreased blood supply to lower extremities

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52
Q

narrowing of major arteries that are responsible for supplying blood to lower extremities

A

Peripheral arterial disease

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53
Q

what are the acute variables of clients with PHA?

A

phase 1 but instead of 12-20 reps, its 8-12 reps, and then eventually progress from there.

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54
Q

What kind of training should PHA clients be focused on?

A

aerobic exercises vs resistance

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55
Q

what special population should not use the Valsalva maneuver technique?

A

Osteoporosis
Hypertension
Seniors

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56
Q

A client who are obese may have other chronic diseases and a medical release should be obtained from the individual’s physician

A

TRUE

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57
Q

sugar, starches, celluloses, and fiber THE CHIEF SOURCE OF ENERGY

A

carbs

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58
Q

a single sugar unit

A

monosaccharide

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59
Q

two sugar unit

A

disaccharides

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60
Q

example of monosaccharide carbs

A

glucose, fructose galactose

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61
Q

example of disaccharides

A

sucrose, lactose, maltose

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62
Q

complex carbs provide bulk in diet and intestinal health regulate the absorption of glucose

A

Fiber

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63
Q

long chains of monosaccharides unit linked together as a (starch or fiber)

A

Polysaccharides

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64
Q

a process which a living organism assimilates food and uses it for growth and repair of tissue

A

nutrition

65
Q

soluble fiber

A

dissolved by water, moderate blood glucose and lower cholesterol

66
Q

insoluble fiber

A

does not dissolve in water

67
Q

the rate of carb sources raise blood sugar and the effect on insulin release

A

Glycemic index

68
Q

simple sugar made by the body from carbs, fats and sometimes protein, the main source of fuel

A

glucose

69
Q

complex carbs used to store energy in liver and muscle tissue

A

glycogen

70
Q

whats the recommend intake recommendation for carbs?

A

45-65% of diet

71
Q

where can you find cellulose?

A

the skin of fruits and vegetables, provide intestinally health

72
Q

what is considered a high GI?

A

more than 70

73
Q

what is considered a moderate GI?

A

56-69

74
Q

what is considered a low GI?

A

lower than 55.

75
Q

carbs help with what kind of training (aerobic or anaerobic)

A

anaerobic, high intensity

50% of energy is used from glycogen if its aerobic

76
Q

where can u find insoluble fiber?

A

bran layer of cereal grains

77
Q

where can I find soluble fiber?

A

oats/oatmeal

legumes

78
Q

eat a high car meal ___ hours before exercise

A

2-4 hours

79
Q

how many grams of carbs should u eat if your exercise lasts more than 60 mins?

A

30-60g

80
Q

How many grams of carbs should u eat 30 mins after exercise to maximize glycogen replenishment?

A

1.5g/kilo of BW

81
Q

group of compounds that includes triglycerides (fat, oil), and phospholipids and sterols

A

Lipids

82
Q

What are the two types of fatty acid?

A

saturated and unsaturated fat

83
Q

one double bond in its carbon chain

A

monounsaturated fat

84
Q

two or more double bond in its carbon chain

A

polyunsaturated fat

85
Q

what unsaturated fat is not made in the body and is ESSENTIAL.

A

polyunsaturated

86
Q

the chemical form of most fat in food and in the body

A

triglycerides

87
Q

raises ‘bad cholesterol

A

saturated fatty acid

88
Q

raises ‘good’ cholesterol

A

unsaturated fatty acid

89
Q

used to increase shelf life in foods; raises bad and lower good cholesterol.

A

Trans-fatty acid

90
Q

examples of saturated fat

A

meat, poultry, dairy, coconut oil

91
Q

examples of monounsaturated fat

A

olive oil
peanuts, nuts
avocados

92
Q

examples of polyunsaturated fat

A

sunflower oil
soy oil
omega 3 - salmon

93
Q

fat helps keeps you full longer, what is this called?

A

satiety

94
Q

what is the recommendation for fats per total calorie intake?

A

20-35% or 20-25% for athletes

95
Q

a cluster of symptoms by obesity, insulin resistance, hypertension, and dyslipidemia

A

metabolic syndrome

96
Q

amino acid linked by peptide bonds

A

protein

97
Q

cannot be manufactured by the body, must be obtained from food;

A

essential amino acid

98
Q

how many essential amino acids are there?

A

8

99
Q

can be manufactured by the body

A

nonessential amino acid

100
Q

supplies all essential amino acids in appropriate ratio

A

complete protein

101
Q

contains less than all 8 essential amino acids in appropriate ratio

A

incomplete protein

102
Q

if the protein is broken down and used as energy, this process is called

A

gluconeogenesis

103
Q 
isoleucine
leucine
lysine
methionine
phenylalanine
threonine
tryptophan
valine
A

essential amino acids

104
Q 
Alanine
Asparagine 
Aspartic acid
cysterine
glutamic acid
glutamine
glycine
proline
serine
tyrosine
A

non essential aminos acid

105
Q

what is the two semi-essential amino acid?

A

Arginine

Histidine

106
Q

protein synthesis works on an ALL or NONE principle (T/F)

A

TRUE. All amino must be present at the site of protein manufacture or synthesis will be reduced.

107
Q

what is the recommendation for protein based on total calorie intake?

A

10-35%

108
Q

IF protein intake is too high, what can happen?

A

dehydration

cause problems with those who have kidney problems

109
Q

vitamins and minerals needed for health

A

micronutrients

110
Q

the degree to which substance cause harm

A

toxicity

111
Q

how much water should a sedentary men consume?

A

3L

112
Q

how much water should a sedentary women consume?

A

2.2L

113
Q

the body is made up of ___ water

A

60%

114
Q

how much water should one consume after exercise

A

16-24oz per pound of body weight

115
Q

how much water should one consume 2 hours before exercise?

A

14-22oz

116
Q

if exercise exceeds 60 mins, a sports drink must be used containing ____ carbs

A

8%

117
Q

how many oz of water should one drink for every 25 pounds overweight?

A

8oz

118
Q

Total energy expenditure includes the following

A

RMR resting metabolic rate
TEF thermic effect on food
physical activity

119
Q

the total amount of energy spent on average in a typical day

A

total energy expenditure

120
Q

amount of energy expended while at rest. Represent the minimal amount of energy required to sustain body function

A

resting metabolic rate

121
Q

amount of energy expended above RMR as food digestion for storage and use

A

thermic effect of food

122
Q

amount of energy expended associated with physical activity

A

physical activity

123
Q

RMR accounts of how much of TEE?

A

70%

124
Q

TEF accounts of how much TEE?

A

6-10%

125
Q

physical activity accounts of how much TEE?

A

20%

126
Q

difference between RMR and BMR

A

RMR - client wakes up and drive to the lab for measurement

BMR - after client spent the night and fasted for 12 hours

127
Q

how many amino are used to build protein?

A

20

128
Q

amount of energy required to raise 1 gram of water by one Celcius

A

lower case c. calorie

129
Q

kilocalorie and Calorie are the

A

SAME - a unit of energy of 1,000 calories (equal to 1 large calorie).

130
Q

a substance that completes or makes an addition to dietary intake

A

dietary supplements

131
Q

FDA does not approve supplements, the safety and effectiveness falls on the shoulder of the company

A

TRUE

132
Q

what are the two groups that can benefit from supplements?

A

older individuals

pregnant women

133
Q

supplements can interact with prescribed meds these two groups must reach out to who..?

A

health professional and physicians

134
Q

what are the two substances of supplements?

A

natural

synthetic

135
Q

guidelines for adequate intake of a nutrient

values for nutrients provide good guidelines for what constitutes an adequate intake of a nutrient

A

DRI - dietary reference intake

136
Q

highest average daily intake level likely to pose no risk to health

A

tolerable upper intake (UL)

137
Q

recommended average daily nutrients intake level adequate for healthy individuals

A

adequate intake (AI)

138
Q

average daily nutrient intake level that is estimated to meet the requirement of half the healthy individual who is in a particular lifestyle/gender group

A

estimated average requirement (EAR)

139
Q

what can happen when one takes a multi-vitamin?

A

you will get an extra/excess of more than 100% of the DV for some vitamins

140
Q

what are the excessive amount of nutrients you can get from taking a multi-vitamin

A

vitamin A
vitamin D
Iron
Zinc

141
Q

what can happen when you take excessive vitamin A

A

liver damage
bone/joint pain
should not take when early prego

ex. dry skin, loss of hair, headache

142
Q

what can happen when you take excessive vitamin D

A

damage the function of kidney, heart, and lungs
loss of appetite
calcification (hardening) of brain and arteries

143
Q

what can happen if when you take excessive Iron?

A

gastrointestinal distress
increased the risk of heart disease
oxidative stress

144
Q

what can happen when u take excessive vitamin B6

A

neurologic problems

permanant damage to sensory nerves

145
Q

what is the risk of taking too much calcium?

A

kidney stones
constipation
nausea

146
Q

what vitamins are at risk for people using blood thinners?

A

vitamin E and K

147
Q

what does SUL stand for?

A

Safe upper level?

148
Q

when is it reasonable to use guidance level (GL)?

A

when UL or SUL is not available

149
Q

indicates how the amount of nutrients present in a food or supplement compares to the approximal level of recommended intake?

A

% DV

150
Q

vitamin and minerals supplements is based of of 1968 RDA for adults

A

TRUE

151
Q

average daily nutrient intake level to meet the requirement of nearly all healthy individuals

A

Recommended Dietary Allowance (RDA)

152
Q

how much caffeine is beneficial one hour before exercise?

A

3-6mg/body weight

153
Q

something that enhances athletic performance

A

Ergogenic Aid

154
Q

what is used that is naturally produced in the body to increase muscle mass, strength and anaerobic performance during exercise?

A

creatine

155
Q

what is the recommendation for individuals if they want to lose fat? (nutrition)

A

eat 4-6 meals to help control hunger and blood sugar fluctuation, and increases energy

eat less than 10% of calories from saturated fat
avoid empty calories
weigh and measure food

156
Q

what is the potential effect of excessive intake of magnesium?

A

diarrhea

157
Q

which of the following is not a potential effect of excess calcium intake?

nausea
liver damage
constipation
kidney stones

A

liver damage

158
Q

what type of process if glycolysis?

A

a catabolic process

159
Q

flexion occurs in a posterior direction for all of the following body segments except…

knee
elbow flexion
neck
shoulder

A

neck. the neck comes forward - anterior

NASM (15 decks)

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