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nasa study guide Flashcards

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1
Q

agonist:
gluteus maximus is the agonist for

A

hip extension (ie squats)

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2
Q

anterior. deltoid. is the agonist for

A

shoulder. flexion (ie shoulder press)

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3
Q

agonist: biceps brachii is agonist for

A

elbow flexion (id biceps curl)

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4
Q

agonist: triceps brachii is agonist for

A

elbow extension (ie triceps pushdowns)

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5
Q

synergist: hamstring complex and the erector spine are synergist

A

with the glues maximum during hip extension

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6
Q

synergist: branchioradialis and brachial (forearm muscles) assist

A

the biceps brachii during a biceps curl

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7
Q

synergist: triceps brachii assist the

A

pectoral muscles during a chest press

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8
Q

synergist: biceps brachii assist the

A

latissimus doors during a pull-up

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9
Q

stabilizers: transverses abdominis (deep abdominal muscle), internal obliques, and multifundus (deep muscles of spine) stabilize…

A

the LPHC during hip extension (ie squats)

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10
Q

stabilizers: the rotator cuff muscles (supraspinatus, infraspinatus, trees minor, and subscapularis) stabilize…

A

the shoulder during upper extremely movements.

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11
Q

antagonists:

A

muscles on the opposite side of a joint that are in direct opposition of agonist muscles.

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12
Q

stabilizers

A

muscles that contract isometrically to. stabilize the trunk and joints as the body moves.

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13
Q

synergists

A

muscles that assist agonists to produce a movement

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14
Q

agonists

A

the primary muscles providing force for a movement

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15
Q

antagonist: the biceps brachii (an elbow flexor) is an antagonist to

A

the triceps brachii during elbow extension (ie triceps pushdown)

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16
Q

antagonist: during elbow flexion, the triceps become the antagonist to

A

the biceps (ie biceps curl)

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17
Q

antagonist: the hip flexor complex is antagonist to

A

the gluteus maximum during hip. extension (ie squats)

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18
Q

antagonist: the latissimus doors is antagonist to

A

the deltoid during a shoulder press

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19
Q

length-tension relationship

A

the resting length of a muscle and the tension the muscle can produce at this resting length

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20
Q

altered-length tension relationship

A

what a muscles resting length is too short or too long, reducing the amount of force it can produce

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21
Q

reciprocal inhibition

A

when an agonist receives a signal to contract, its functional antagonist also receives an inhibitory signal allowing it to lengthen.

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22
Q

altered reciprocal inhibition

A

occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist

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23
Q

integrated performance paradigm

A

forces dampened (eccentrically)
stabilized (isometrically)
accelerated (concentrically)

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24
Q

force-couple

A

the synergistic action of multiple muscles working together to produce movement around a joint

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25
Q

first class levers

A

fulcrum in the middle like a seesaw
nodding the head is first class lever
top of spinal Colum is fulcrum

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26
Q

second class levers

A

resistance in middle
fulcrum and effort on either side
similar to a load in wheelbarrow where the axle and wheel are the fulcrum opints
body acts as a second class lever when one engages in a
FULL-BODY PUSH UP
or CALF RAISE

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27
Q

third class levers

A

effort placed between the resistance and the fulcrum.
efforts always travels a shorter distance and just be greater than the resistance.
most limbs of the human body operation as third-class levers.
human forearm
fulcrum is the elbow, effort is applied by the biceps brachii, load in the hand
STANDING HAMSTRING CURL
knee joint is the fulcrum, hamstring is effort, resistance is at the ankle

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28
Q

motor behavior

A

motor response to internal and external environmental stimuli

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29
Q

motor learning

A

integration of motor control processes through practice and experience, leading to a relatively permanent change in the capacity to produce skilled motor behavior

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30
Q

motor development

A

change in skilled mortor behavior over time through the life span

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31
Q

internal feedback

A

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

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32
Q

external feedback

A

info provided by some external source, such as a fitness professional, video, mirror, or heart rate monitor, to supplement the internal environment.

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33
Q

energy molecule used to do cellular work..

A

atp - adenosine triphosphate - made from food substrates consumed in the diet

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34
Q

fuels to create atp

A

glucose from carohydrates
free fatty acids from fat
amino acids from protein
ketone bodies
obtained mostly through diet

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35
Q

glycolysis process…

A

carbs broken down into glucose to produce atp

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36
Q

glycogen

A

glucose stored
body can store much less glycogen than fat

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37
Q

amino acids

A

by-product of protein breakdown ro digestion

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38
Q

oxidative phosphorylation

A

amino acids metabolized
not common in healthy people
protein usually reserved for building muscle rather than atp production

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39
Q

ketone bodies

A

produced by liver during low energy intake or carb availability
can be oxidized by oxidative phosphorylation pathway to create ATP

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40
Q

ATP-PC

A

Simplest and fastest way to generate ATP
SHORT DURATION BC SUPPLY OF pc IS LIMITED

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41
Q

glycolysis

A

anaerobic process
generated atp quickly
not a lot of atp
end products of glycolysis are ATP & PYRUVATE… which can become LACTATE under anaerobic conditions

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42
Q

OXIDATIVE PHOSPHORYLATION

A

process that uses oxygen to create apt from substrate molecules at relatively slow rate

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43
Q

oxidative phosphorylation

A

pyruvate (from glucose)
fatty acids
amino acids
ketone bodies as substrate molecules
oxidative metabolism produces CARBON DIOXIDE as a by-product which is then exhaled.

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44
Q

interittent

A

frequent changes in work requirements intensity

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45
Q

when unable to talk.. oxidizing almost

A

exclusively carb to fuel to the activity

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46
Q

lower intensity burns..

A

high percentage of fat but not a lot of calories unless performed a long time

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47
Q

higher intensity…

A

higher percentage of energy from carbs
usually burn more total calories

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48
Q

energy balance

A

food intake matches energy needs

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49
Q

TDEE

A

Total daily energy expenditure

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50
Q

Total daily energy expenditure TDEE

A

total amount of calories a person burns in a day

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51
Q

calories

A

basic unit of energy provided by food, and the total number of calories that a person burns in a day is called the total daily energy expenditure

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52
Q

RMR

A

RESTING METABOLIC RATE

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53
Q

minimum number of calories needed at least to keep a person alive and meet all functional needs of the body

A

RMR
resting metabolic rate

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54
Q

TEF

A

THERMIC EFFECT OF FOOD

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55
Q

number of calories that are used to digest a meal

A

TEF thermic effect of food

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56
Q

NEAT *** love this one

A

NONEXERCISE ACTIVITY THERMOGENESIS
involved burning calories in activities that are non structured exercise

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57
Q

EAT

A

Exercise Activity Thermogenesis
calories burned during structured physical activity or purposeful exercise

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58
Q

essential amino acid

A

9
must be obtained through diet

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59
Q

ATP-PC

A

An energy system that provides energy very rapidly, for approx 10-15 seconds, via ANAEROBIC METABOLISM

short sprints
Olympic weightlihting
jumping and plyometrics

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60
Q

glycolytic system

A

a metabolic process that occurs in the cytosol of a cell that converts glucose into pyruvate and adenosine triphosphate.

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61
Q

anaerobic glycolysis refers to…

A

when this process of glycolytic system occurs in the absence of oxygen.

it lasts longer, with a capacity of approx 30-60 seconds of during

examples strength training 8-12 reps

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62
Q

oxidative system

A

the most complex of the three energy systems is the oxidative system… a process that uses oxygen to convert food substrates into atp.

this process is called oxidative phosphorylation
its defined as an aerobic process bc it needs oxygen

examples with oxidative system include
jogging and running for an extended period

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63
Q

TEF

A

energy required to digest, absorb and process nutrients that are consumed

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64
Q

protein calories

A

4 per gram

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65
Q

carbohydrate calories

A

4 per gram

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66
Q

fat calories

A

9 per gram

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67
Q

alcohol calories

A

7 per gram

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68
Q

AMDR acceptable macronutrient distribution range
protein

A

10-35% of total calories

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69
Q

AMDR acceptable macronutrient distribution range
carbohydrate

A

45 - 65% of total calories

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70
Q

AMDR acceptable macronutrient distribution range
lipid (fat)

A

20 - 35% of total calories

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71
Q

fat-soluble vitamins

A

A, D, E, K

72
Q

Water-soluble vitamins

A

C, B-vitamins

73
Q

fluid intake water

A

women: 11.5 cups per day (2.7L)
men: 15.5 cups per day (3.7)

74
Q

HHQ

A

HEALTH HISTORY QUESTIONNAIRE
injuries
surgeries
medications
chronic disease
lifestyle habits
exercise
diet
sleep
stress
occupation

75
Q

locations to take RRH resting heart rate

A

radial pulse

76
Q

Arthropometry

A

study of measurement of living humans for purposes of understanding physical variation in size, weight, and proportion.

77
Q

cardiorespiratory assessments

A

V O2max testing
YMCA 3-MINUTES STEP TEST
ROCKPORT WALK TEST
1.5 MILE RUN TEST

78
Q

V O 2MAX TESTING IS CONSIDERED…

A

GOLD STANDARD for cardiorespiratory fitness but required specialized equipment and training to conduct

plus required client to exert maximal effort
not commonly used outside exercise labs or medical facilities

79
Q

talk test

A

informal cardiorespiratory assessment base don clients ability to hold a conversation

80
Q

VT1

A

incremental test performed on ANY device
treadmill
bike
… that gradually progresses in intensity level and relies on the interpretation of how a person talks to determine a specific event at which the bodyy
s metabolism undergoes a significant change.

key point is aerobic test that aims to estimate the intensity where the body is using a balance of fuels (ie 50% fat, 50% carbs)

81
Q

VT2 talk test

A

measures intensity where the body can work at its highest sustainable steady-state intensity for more than a few minutes

82
Q

PAR-Q+

A

physical activity readiness questionnaire

83
Q

par-q+

A

detailed questionnaire designed to asses and individuals physical readiness to engage in structured exercise.

84
Q

HHQ

A

HEALTH HISTORY QUESTIONNAIRE
health history
habits
exercise history
eating behaviors
general lifestyle

85
Q

Body mass

A

weight divided by height

86
Q

waist to hip ratio

A

women
low__.80 or lower,
moderate__.81-.85,
high__.85 or highter

men
low__.95 or lower,
moderate__.96-1.0
high__1.0 or higher

WHR + WAIST MEASUREMENT
DIVIDED BY HIP MEASUREMENT

87
Q

durnin-womersley four-site measurement

A

men and women
biceps
triceps
subscapular
supra iliac

bi, tri, sub & sup

88
Q

static posture assessment

A

pes poanus distortion syndrom
upper crossed syndrome
lower crossed syndrome

89
Q

pes planus

A

flat feet
knee valgus
internally rotated and adducted hips

90
Q

lower crossed syndrome

A

anterior pelvic tilt
lordosis of the lumbar spine

91
Q

upper crossed syndrom

A

forward head
protracted shoulders

92
Q

OHSA

A

OVERHEAD SQUAT ASSESSMENT

93
Q

OHSA (overhead squat assessment) NOTATE ALL…

A

Movement impairments to identify possible muscle imbalances

from anterior view:
look for feet turning out or knees caving in

from lateral view:
look for low-back arching
excessive forward lean of the torso
arms falling forward

94
Q

pushing and pulling assessment can be…

A

used as an intake assessment or
integrated into actual programming

95
Q

pushing and pulling… look for…

A

low-back arching
shoulders elevating
head jutting forward

96
Q

performance assessments

A

improve athletic performance
measure maximal strength
power
muscular endurance
speed
agility

97
Q

push up test measures…

A

muscular endurance of the upper extremities

98
Q

bench press and squat strength assessments…

A

assesses maximal strength capabilites
advanced assessments
for strength-specific goals
may not be suitable for clients with limited resistance training

99
Q

vertical jump and long jump measure…

A

lower body power

100
Q

The LEFT test measures…

A

LOWER EXTREMITY FUNCTIONAL TEST
Lateral speed and agility
LEFT is considered an advanced assessment for speed and performance-specific goals

101
Q

LEFT
Lower Extremity Functional Test

A

speed and agility

102
Q

40-yard dash assessment evaluates…

A

reaction capabilities
acceleration
maximal sprinting speed

103
Q

Pro-Shuttle (5-10-5) test assesses…

A

acceleration
deceleration
agility
control

most appropriate for clients with athletic goals seeking to assess agility and sprinting speed.

104
Q

sequence assessments in order…

A

non fatiguing assessments first
preparticipatin health screening and
physiological and body composition assessments
prior to
posture
movement
cardio
performance assessments

105
Q

Pes Planus Distorsion syndrome

A

ankle joints - pes planus (collapsed arch)
knee joints - valvus and internally rotated
hip joints - adducted and internally rotated

106
Q

OVERACTIVE: Pes Planus Distortion Syndrome

A

Gastrocnemius and coleus (calves)
Adductor complex (inner thighs)
Hip flexors (muscles near front hips)

107
Q

UNDERACTIVE: Pes Planus Distortion Syndrome

A

Anterior and posterior tibialis (shin muscles)
Gluteus maximus an medius (butt muscles)

108
Q

Lower Crossed Syndrome

A

STATIC POSITIONS
Hip joints - flexed
Pelvis - Anterior pelvis tilt
Lumbar spine - Excessive Lordosis (extension)

109
Q

OVERACTIVE: Lower Crossed Syndrome

A

Hip flexors
Lumbar Extensors (low-back muscles)

110
Q

UNDERACTIVE: Lower Crossed Syndrome

A

Gluteus maximus and medius
Hamstring complex
Abdominals

111
Q

Upper Crossed Syndrome

A

STATIC POSITIONS

Thoracic spine - excessive kyphosis (hunchback, flexed posture)

Shoulders - protracted (rounded forward) and internally rotated

Head and neck - jutted forward

112
Q

OVERACTIVE: Upper Crossed Syndrome

A

Pectoralis major and minor (chest muscles)
Levator scapula and sternocleidomastoid (neck muscles)
Upper trapezius

113
Q

UNDERACTIVE: Upper Crossed Syndrome

A

Middle and lower trapezius, rhomboids (mid-back muscles)
Deep Cervical flexors (muscles deep within the neck)

114
Q

overhead squat assessment OHSA
OVERACTIVE: Feet turn out

A

Gastrocnemius / coleus (calves)
Hamstrings complex

115
Q

OHSA overhead squat assessment
UNDERACTIVE: Feet turn out

A

Anterior and posterior tibialis (shin muscles)
Gluteus maximus and medius

116
Q

OHSA overhead squat assessment
knees cave in (knee valgus)
OVERACTIVE

A

Tensor fascia latae (TFL). (muscle near front of hip)
Adductor complex (inner thigh muscles)

117
Q

OHSA overhead squat assessment
knees cave in (knee valgus)
UNDERACTIVE

A

gluteus maximums and medius
anterior and posterior tibialis

118
Q

OHSA overhead squat assessment
Low-back arches
OVERACTIVE

A

Hip flexors (rectus femoris, psoas, TFL)
Lumbar extensors (low-back muscles)
Latissimus dorsi (large back muscle)

119
Q

OHSA
Low-back arches
UNDERACTIVE

A

Gluteus maximus
Hamstrings complex
Abdominals

120
Q

OHSA
Excessive forward trunk lean
OVERACTIVE

A

Hip flexors
Gastrocnemius / soleus
Rectus abdominis and eternal obliques (superficial abdominal muscles)

121
Q

OHSA
Excessive forward trunk lean
UNDERACTIVE

A

Gluteus maxiumus
Hamstrings complex
Lumbar extensors

122
Q

OHSA
Arms fall forward
OVERACTIVE

A

Latissimus dorsi
Pectoralis major and minor (chest muscles)
Teres major (posterior shoulder muscle)

123
Q

OHSA
Arms fall forward
UNDERACTIVE

A

Middle and lower trapezius (mid-back muscle)
Rhomboids (muscles near shoulder blades)
Posterior deltoids (back of shoulder muscles)
Portions of the rotator cuff (small muscles that stabilize the shoulder)

124
Q

SINGLE LEG SQUAT ASSESSMENT
Knees cave in (knee valgus)
OVERACTIVE

A

Tensor fascia latte (TFL)
Adductor complex

125
Q

SINGLE LEG SQUAT ASSESSMENT
Knees cave in (knee valgus)
UNDERACTIVE

A

Gluteus maximus and medius
Anterior and posterior tibialis

126
Q

PUSHING ASSESSMENT
Low-back arches
OVERACTIVE

A

Hip flexors (rectus femoris, psoas, TFL)
Lumbar extensors

127
Q

PUSHING ASSESSMENT
Low-back arches
UNDERACTIVE

A

Gluteus maximus
Hamstrings comlex
Abdominals

128
Q

PUSHING ASSESSMENT
Scapular elevation
OVERACTIVE

A

Levator scapulae (posterior neck muscles)
Upper trapezius

129
Q

PUSHING ASSESSMENT
Scapular elevation
UNDERACTIVE

A

Lower trapezius

130
Q

PUSHING ASSESSMENT
Head juts forward
OVERACTIVE

A

Levator scapulae
Sternocleidomastoid (anterior neck muscles)

131
Q

PUSHING ASSESSMENT
Head juts forward
UNDERACTIVE

A

Deep cervical flexors (deep neck stabilizer muscles)

132
Q

PULLING ASSESSMENT
Low-back arches
OVERACTIVE

A

Hip flexors (rectus femoris, psoas, TFL)
Lumbar extensors

133
Q

PULLING ASSESSMENT
Low-back arches
UNDERACTIVE

A

Gluteus maximus
Hamstrings complex
Abdominals

134
Q

PULLING ASSESSMENT
Scapular elevation
OVERACTIVE

A

levator scapula
Upper trapezius

135
Q

PULLING ASSESSMENT
Head juts forward
OVERACTIVE

A

Levator scapulae
Sternocleidomastoid

136
Q

PULLING ASSESSMENT
Scapular elevation
UNDERACTIVE

A

Lower trapezius

137
Q

PULLING ASSESSMENT
Head juts forward
UNDERACTIVE

A

Deep cervical flexors

138
Q

Acute variables for training

A

1_repititions
2_sets
3_training intensity
4_repetition
5_tempo
6_rest interval
7_training volume
8_training frequency
9_training duration
10_exercise selection
11_exercise order

139
Q

integrated training components include…

A

flexibilityy
cardioerspirator
core
balance
plyometric (reactive)
SAQ - speed, ability, quickness
resistance training

140
Q

benefits of plyometric training

A

improved bone mineral densitysoft tissue strength

expression of power and explosiveness

increasing metabolic expenditures required for weight management

141
Q

Benefits of SAQ training

A

improved top speed
change in direction
rate of acceleration and deceleration

142
Q

Benefits of resistance training

A

increased endurance
strength
power
muscular hypertrophy
weight management

143
Q

opt model

A

scientific rationale of human movement
principles of integrated training

144
Q

opt 3 levels

A

stabiltzation
strength
power

145
Q

phase 1 stabilization designed to…

A

teach optimal movement patterns
(like pushing, pulling, pressing, squatting, hip hinging)

core and joint stability

helps clients become familiar with various modes of exercise

146
Q

phase 2 strength endurance training goal is to…

A

enhance stabilization endurance while increasing prime mover strength

147
Q

phase 3 muscular development training is designed for…

A

individuals who has the goal of maximal muscle growth or altered body composition (ie fat loss)

148
Q

phase 4 maximal strength training works toward..

A

the goal of maximal prime mover strength by lifting heavy loads.

149
Q

phase 5 power training is to …

A

increase maximal strength an rate of force production

150
Q

phase 2 (strength endurance)
super sets
CHEST

A

STRENGTH-FOCUSED
bench press

STABILIZATION-FOCUSED
Push-up

151
Q

Phase 2 (strength endurance)
super sets
BACK

A

STRENGTH-FOCUSED
Seated cable row

STABILIZATION-FOCUSED
Standing cable row

152
Q

Phase 2 (strength endurance)
super sets
SHOULDERS

A

STRENGTH-FOCUSED
Shoulder press maching

STABILIZATION-FOCUSED
Single-leg dumbbell overhead press

153
Q

Phase 2 (strength endurance)
super sets
LEGS

A

STRENGTH-FOCUSED
Barbell squat

STABILIZATION-FOCUSED
Single-leg squat

154
Q

Phase 5 (power)
super sets
CHEST

A

STRENGTH-FOCUSED
Bench press

POWER-FOCUSED
Medicine ball chest pass

155
Q

Phase 5 (power)
super sets
BACK

A

STRENGTH-FOCUSED
Lat pulldown

POWER-FOCUSED
Medicine ball soccer throw

156
Q

Phase 5 (power)
super sets
SHOULDERS

A

STRENGTH-FOCUSED
Dumbbell shoulder press

POWER-FOCUSED
Front medicine ball oblique throw

157
Q

Phase 5 (power)
super sets
LEGS

A

STRENGTH-FOCUSED
Barbell squat

POWER-FOCUSED
Squat jump

158
Q

muscle imbalance may resulting…

A

altered reciprocal inhibition
synergistic dominance
osteo- and arthrokinematics dysfunction

159
Q

synergistic dominance

A

synergist takes over function for a weak prime mover (agonist). leads to reciprocal inhibition of the antagonist muscle.

160
Q

force couple relationship.
IMPORTANT

A

the synergistic action of multiple muscles working toge3ther to produce movement arond a joint.

161
Q

reciprocal inhibition.
IMPORTANT

A

when an agonist receives a signal to contract, its functional antagonist also receives an inhibitory signal allowing it to lengthen.

162
Q

Altered reciprocal inhibition
iMPORTANT

A

Occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist.

163
Q

Synergistic dominance
IMPORTANT

A

the neuromuscular phenomenon that occurs when synergists take over function for a weak of inhibited prime mover (agonist)

164
Q

Altered length-tension relationship
IMPORTANT

A

When a muscles resting length is too short to too long, reducing the amount of force it can produce.

165
Q

Muscle spindle
IMPORTANT

A

Sensory receptors sensitive to change in length of the muscle and the rate of that change

166
Q

Golgi tendon organ
GTO
VERY IMPORTANT

A

a specialized sensory receptor located at the point where skeletal muscle fibers inset into the tendons of skeletal muscle; sensitive to changes in muscular tension and rate of tension change.

167
Q

autogenic inhibition
VERY IMPORTANT

A

The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.

168
Q

pattern overload

A

consistently repeating the same pattern of motion over long periods of time that lead to dysfunction or injury

169
Q

davie’s law

A

soft tissue models along the line of stress

170
Q

self-myofascial rolling

A

mechanism of action: autogenic inhibition
training variables: 1-3 sets, hold each tender area of 30 seconds

171
Q

static stretching

A

mechanism of action: stretch tolerance and/or reciprocal inhibition
(depending how stretch is performed)
training variables: 1-3 sets, hold each stretch for 30 seconds

172
Q

active stretching
(formerly called active-isolated stretching

A

mechanism of action: reciprocal inhibitoin
training variables: 1-3 sets, hold each stretch for 1-2 seconds and repeat for 5-10 reps

173
Q

Hip flexor, adductor, and latissimus dorsi static and active stretches
VERY IMPORTANT

A

posteriorly rotate the pelvis to increase the effectiveness of the stretch.

174
Q

dynamic stretching

A

mechanism of action: reciprocal inhibition
training variables: 1-3 sets, 5-10 reps, 3-10 exercises

175
Q

cable rotation, cable lift exercises
VERY IMPORTANT

A

make sure to pivot the back leg into triple extension:
hip extension
knee extension
ankle planar flexion (extension)

176
Q

balance training parameters
VARIABLES OF LOWER-BODY PROGRESSIONS

VERY IMPORTANT

A

Two legs / stable (eg standing on the floor)

wide stance.. to .. narrow stance .. to .. tandem stance (heel to toe)

single-leg / stable (eg standing one-legged on the floor)

two legs / unstable (age standing two-legged on a balance modality)

single-leg / unstable (eg standing one-legged on a balance modality)

177
Q

SPOTTING CHECKLIST

very important

A

regulate number of repetitions
prior to each set

spotter should stand and maintain a stable wide stance body position

deliers adequate and ample support, especially lifting through sticky part

CPT is encouraged to spot clients wrists instead of elbows when using dumbbells

potting at wrist provides better support

during barbell squat spotter should be positions behind the lifter and place their upper arms underneath the lifters armpits for maximum security

cpt encouraged to use additional spotter when load surpasses what single spotter can manage ont heir own

not recommended professional spot machine-based or cable based exercises by placing hands underneath the weight stack… increases risk of injury to spotter and the lifter.

NASM (5 decks)

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