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NASAM Flashcards

1
Q

Muscular imbalances

A

alteration of a muscles length that surrounds a joint

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2
Q

How are muscular Imbalances caused

A

emotional duress, repetitive moments, bad training techniques, lack of neuromuscular effecincy, poor core strength, cumulative trauma and stress from postural problems

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3
Q

obesity vs. over weight

A

Being overweight is considered having a BMI index between the ranges of 25 and 29.9 and between 25 and 30 pounds over the recommended height to weight ratio. Being obese is considered having a BMI of 30 or more with at least 30 pounds overweight for the height to weight ratio.

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4
Q

propioception

A

Proprioception is the cumulative input into the central nervous system coming from the various Mechanoreceptors in the body that sense limb movement as well as body position. For example, while running your feet send proprioceptive feedback depending on the type of surface you are running on.

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5
Q

Proprioceptively enriched enviorments

A

unstable environments that are controlled. challenge one’s internal balance and stabilization

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6
Q

How many deaths are caused my cancer/ cardiovascular disease

A
  • 57%

- 80% of those could of been prevented if they lived healthier life styles

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7
Q

Human Movement

A

The kinetic chain (human movement system) is made up of three primary systems. The skeletal system (bones and joints), the muscular system (ligaments, tendons, muscles, and fascia) and the nervous system (peripheral and central nerves).

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8
Q

Nervous system

A
  • billions of cells that communicate with each other
  • CNS- brain and spinal cord
  • PNS- nerves that connect spinal cord and brain to rest of body
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9
Q

Sensory Function

A

The ability of the nervous system to notice changes in their external or internal environment. This is one of the three main functions of the nervous system.

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10
Q

Integrative function

A

The ability that the nervous system has to interpret and analyze sensory information. This allows for adequate decision-making and producing the correct response.

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11
Q

Motor function

A

This is the neuromuscular (Muscular and nervous system) response to sensory information.

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12
Q

Proprioception

A

This is the cumulative sensory input to the CNS (Central nervous system) from all of the various mechanoreceptors that can sense limb movement and body position. Proprioception training improves coordination, posture, and balance.

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13
Q

Neurons

A

functional unit of nervous system
-form the core of the spinal cord, brain and peripheral ganglia that make up the nervous system. A neuron has three main parts: Cell body, axon, and dendrites.

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14
Q

Sensory Neurons

A
  • Afferent

- conducts impulses to central nervous system from a sense organ

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15
Q

motor Neuron

A
  • efferent
  • sends impulses to glands, muscles, and other effectors
  • stimulates contraction to innate movment
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16
Q

Mehanoreceptors

A
  • respond to pressure inside of tissue and transmit signals through sensory nerves
  • respond to motion, sounds waves, pressure, stretching and touch
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17
Q

Muscle Spindles

A
  • sit paraelle to muscular to muscle fibers
  • able to detect length of a muscle and how fast it changes length
  • regulate contraction of muscles by the way stretch stretch reflex mechanism
  • prevent damage
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18
Q

Golgi tendon organs

A
  • they are found where tendons attached to skeletal muscular fibers.
  • These receptors can sense the change in muscular tension and the rate that this tension changes.
  • activation casques muscle to relax
  • prevent injury
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19
Q

joint receptors

A
  • these receptors are located around the joint capsule.
  • They respond to acceleration, deceleration, and pressure at the joint.
  • They are able to sense extreme joint positions and send signals in order to prevent injuries.
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20
Q

Skeletal System

A
  • joints and bones

- creates blood and stores minerals

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21
Q

axial skeleton

A
  • rib cage, skull, vertebral column

- 80 bones

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22
Q

appendicular skeleton

A

lower and upper extremity

-126 bones

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23
Q

remodeling

A

-formation and reabsorption of bones where older bone is broken down and taken way by osteoclasts and new bone is formed by osteoblasts

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24
Q

osteoclasts

A

-cell that removes bone tissue

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25
Q

osteoblasts

A

cell that creates new bone tissue

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26
Q

epiphysis

A

located at the end of long bones and a place that contains a large portion of red marrow involved in the production of red blood cells. This is one of the main locations for bone growth.

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27
Q

diaphysis

A

-long portion of bone that is considered the shaft, compact and strong

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28
Q

epiphyseal plate

A
  • This is the area of the long bone that connects the epiphysis to the diaphysis.
  • This is a dividing layer of cartilage in cells that grow lengthwise to create the diaphysis.
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29
Q

periosteum

A

dense fibours outer layer where muscles attach and a more delicate layer inside that can create bone

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30
Q

medullary cavity

A

This is the location where bone marrow is stored and where blood cell formation happens. Is a small cavity that is located in the shaft of the bone.

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31
Q

Hyaline cartlage

A

This is the inelastic, flexible yet firm type of connective tissue that is located at the end of bones at the joint.

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32
Q

depressions

A

flat areas of bones

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33
Q

processes

A

where ligaments in muscle attach

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34
Q

vertebral column

A

Made up of 24 bones that create the spinal column. There are 5 lumbar, 12 thoracic and 7 cervical.

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35
Q

arthrokinematics

A

description of joint surfaces when bones are put through a range of motion.

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36
Q

synovial joints

A
  • These are joined bones that have a fibrous joint capsule.
  • These joints produce synovial fluid that kind of looks like egg whites to protect the joints.
  • Approximately eighty percent of joints in the human body are synovial joints.
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37
Q

non-synovial joints

A

These are joints that are non-movable and exclude the joint cartilage, capsule, and ligaments.
-Mostly found in the distal joint of the fibula and tibia as well as the skull.

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38
Q

sacromere

A

functional unit of a muscle that produces contractions. It is comprised of actin and myosin. This is the repeating section of a muscle.

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39
Q

neural activation

A

process of nervous system activation of a muscle fiber by the means of the neuromuscular junction.

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40
Q

motor unit

A

The motor neuron as well as all of the muscle fiber that it innervates.

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41
Q

neurotransmitters

A

small chemical messengers that are able to cross the neuromuscular synapse (junction) in order to transmit these and electrical impulses from the nerve to the muscle.

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42
Q

type IIx

A

These have a low oxidative capacity and or quick to fatigue.

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43
Q

type IIa

A

These have a higher oxidative capacity and will fatigue slower than type IIx. Another name for these is intermediate fast twitch muscle fibers.

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44
Q

Excitation-contraction coupling

A
  1. Ach is released and binds with receptors that starts an action potential down the T Tubula.
  2. This action potential initiates a calcium release (Ca2+).
  3. The calcium then binds with troponin which stops the blocking action of tribal myosin that exposes the active binding site for actin.
  4. The next thing that occurs is contraction by the myosin cross bridges that alternately detach and attach to actin. This brings the filaments closer to the middle of the sarcomere. In order for actin and myosin to detach every quires ATP.
  5. The last step is that Tropomyosin comes back to its location and covers the actin active site. At this point, no more contractions happen.
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45
Q

agonists

A

prime mover

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46
Q

synergist

A

assists and helps prime mover

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47
Q

stabilizer muscles

A

help with stabilizing joints and body during movment

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48
Q

antagonists

A

These muscles relax in order to permit the prime mover to do its work.

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49
Q

Superior

A

-a portion above a point of reference

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50
Q

inferior

A

a position below a point of refernce

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51
Q

proximal

A

-A position near the center of your body or a point of reference. Your knee joint is more proximal to your hip joint then your ankle joint is.

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52
Q

distal

A

-A position that is farther away from the center of your body or point of reference. Your ankle is more distal to your hips then your knees are

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53
Q

anterior

A

front of your body

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54
Q

posterior

A

back of body

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55
Q

medial

A

things close to midline of body

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56
Q

lateral

A

postponed on outside of the body

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57
Q

contralateral

A

things located on opposite side of your body

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58
Q

anatomic position

A
  • The anatomic position is important as a point of reference for anatomic nomenclature.
  • The anatomic position is when the body is erect, the arms at your side and your palms facing forward.
  • This way we can reference what is posterior, anterior, medial or lateral by referencing this default position.
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59
Q

sagittal plane

A

-The sagittal plane splits the body into a right half and they left half. Extension and flexion are movements in this plane.

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60
Q

flexion

A

-This is a bending movement where a relative angle between two adjacent sections decreases

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61
Q

extension

A

-The relative angle between adjacent sections increases

62
Q

hyperextension

A

-extension beyond the normal limits of the body

63
Q

frontal plane

A

-vertical plane that has right angles compared to the sagittal plane breaking up the body between frontal and posterior planes.

64
Q

abduction

A

-moves limb away from the midline of body in frontal plane

65
Q

adduction

A

-moves a limb towards the midline of the body in the frontal plane.

66
Q

transverse plane

A

The plane that divides the body into a lower and upper section.

67
Q

internal rotation

A

-When a limb rotates in the transverse plane going towards the midline of the body.

68
Q

external rotation

A

-When a limb rotates in the transverse plane going away from the midline of the body.

69
Q

horizontal adduction

A

-chest fly

70
Q

horizontal abduction

A

rear deltoid fly

71
Q

concentric

A
  • happens when the contraction is accompanied by the shortening of the muscle tissue.
72
Q

eccentric

A

-is accompanied by the lengthening of the muscle tissue.

73
Q

isometric

A

In isometric muscle action is when no change in the length of the muscle happens.

74
Q

isokinetic

A

-action is when the contraction speed of a muscle is constant.

75
Q

torque

A

-Something that tends to produce rotation or torsion. The movement of a system or force that typically leads to a rotation.

76
Q

rotary motion

A

-rotation from joints

77
Q

force couple

A

-Groups of muscles that work with one another in order to produce a force on a joint.

78
Q

Sensorimotor intergration

A

-How the muscular and nervous system cooperates to gather and interpret information in order to execute the movement

79
Q

muscle synergies

A

-Muscles that are controlled by the central nervous system in order to produce the same movements.

80
Q

motor develpoment

A

-The maturation of muscle coordination.

81
Q

motor learning

A
  • improving one’s motor skills with practice. This results in lasting changes and one’s overall capability of responding.
82
Q

motor control

A

-The process where people use cognition in order to coordinate the muscles and limbs of the body.

83
Q

motor behavior

A

-Response to external and internal stimuli from the environment. The overall study of motor development, motor learning and motor control (a.k.a. movement).

84
Q

Frontal plane

A
  • Splits the body into posterior and interior sections
  • The axis of rotation: anterior and posterior
  • Joint motion: abduction and adduction. Ankle inversion and eversion and lateral flexion.
  • Exercise example: pull-ups, barbell shoulder press, Hip abduction and adduction with cable.
85
Q

Transverse Plane

A
  • Splits the body into upper and lower sections.
  • The axis of rotation: longitudinal/vertical
  • Joint motion: pronation, supination, internal rotation, external rotation, horizontal abduction/adduction.
  • Exercise example: trunk rotation, internal rotation, wood chop, horizontal adduction, cable chest fly, horizontal abduction, rear delt fly (machine).
86
Q

Sagittal Plane

A
  • Splits the body into right and left halves
  • The axis of rotation: coronal (medial-lateral axis).
  • Joint motion: Extension and flexion
  • Exercise examples: Hamstring curls, bicep curls (barbell), Quadricep extension, skull crushers
87
Q

first lever

A

-is where the fulcrum sits directly between the energy moving the weight and the weight itself. Some good examples are scissors, seesaws, crowbars or a hammer extracting a nail.

88
Q

second lever

A

-fulcrum is at one end, the weight is in the middle and the force is being applied on the other end. Some common levers that use this second type are wheelbarrows, can openers and staplers.

89
Q

third type of lever

A

-fulcrum is on one end, the weight is on the other end and the forces being applied in the middle. With this type of lever, more force needs to be applied, but in return, the weight gets moved a much larger distance. Some good examples are a fishing rod, a broom or a baseball bat.

90
Q

What you shouldn’t do for a client

A
  • cousouling
  • diagonosing conditions or injuries
  • rehab/physical therapy
  • meal plans/diets
91
Q

what you should do for your client

A
  • coach
  • identify clients limits and past injuries
  • recommend a physician for medical advice
  • provide general knowledge on nutrition
92
Q

objective information

A
  • blood pressure
  • cardio assessments
  • postural assessments
  • performance assessments
  • body analysis
93
Q

subjective information

A
  • clients occupation
  • hobbies diet, lifestyle
  • breif medical history
94
Q

PAR-Q (physical activity readiness questionnaire)

A

-helps determine possible risks of training with a client. If a new client answers yes to any of the questions on the PAR-Q, they will need to get written permission from their doctor in order to start training with you.

95
Q

Client’s medical history

A
  • Any medications taken by a client may affect how intense exercises should be.
  • Chronic diseases need to be accounted for all exercises and programs.
  • Past surgeries may limit your client’s range of motion or may cause joint instability.
  • Pain should be accounted for and taken into consideration for all exercises.
  • The medical history of your client will allow you to gauge the risk for any health-related issues your client experiences.
96
Q

Predicted maximal heart rate equation

A

-220-age

97
Q

training zone 1

A

This helps to build your client’s aerobic base and will aid in recovery.

98
Q

training zone 2

A

-helps to build your client’s aerobic endurance.

99
Q

traning zone three

A

-helps your client build high-end work capacity (primarily anaerobic).

100
Q

BMI ratings

A

<18.5 = Underweight

18.5 to 24.9 = Healthy

25 to 29.9 = Overweight

30 to 34.9 = Obese

> 35 = Severe obesity

≥ 40 = OMGG 😳

101
Q

YMCA three-minute step test

A

-calculate your client’s cardiorespiratory fitness level and efficiency. It is done in a time of only three minutes which makes it extremely easy to do. You will need a 12-inch step to perform this test.

102
Q

how to preform the YMCA Test

A
  • Have your client step up and down the step at a pace of 96 steps per minute.
  • Is handy to have a metronome to have your client follow along with as they step up and down.
  • After three minutes of stepping, you must immediately find the recovery pulse.
  • Depending on this pulse, you will start your client in the appropriate heart rate training zone according to the text.
103
Q

Rockport walking test

A

-cardiorespiratory assessment in order to assess your client’s cardiovascular fitness. This test is best for obese clients.

104
Q

how to preform the Rockport walking test

A
  • Jot down your clients wait and have them walk 1 mile on the treadmill as fast as he or she can control.
  • Record the time it took for your client to go 1 mile and recorded their heart rate the exact second that they finish the 1 mile.
  • Weight in pounds = 1 for men and 0 for women. The time is expressed in minutes and 100th of minutes. Heart rate is in beats per minute and age is in years.
105
Q

Pronation distortion syndrome

A
  • having flattened feet and abducted knees.
  • This can lead to pain in the lower back/lower extremities as well as injuries.
  • It is very common for ACL injuries.
106
Q

Lower crossed syndrome

A

-This is a postural distortion syndrome that is characterized by an anterior tilt of the pelvis or lower back.

107
Q

upper crossed syndrome

A

-by a forward head posture and rounded shoulders.

108
Q

Overhead squat assessment KNOW THIS THE WHOLE THING

A

-The client stands with the feet shoulders-width apart and pointed straight ahead. The foot and ankle complex should be in a neutral position. It is suggested that the assessment is performed with the shoes off to better view the foot and ankle complex.
2. Have the client raise his or her arms overhead, with elbows fully extended. The upper arms should bisect the torso
Movement
1.Instruct the client to squat to roughly the height of a chair seat and return to the starting position.
2.Repeat the movement for 5 repetitions, observing from each position (anterior and lateral).

109
Q

Anterior view of overhead squat assessment

A 
Kinetic chain checkpoints:
-feet knees
Movement observation
-Flatten/turnout
-moves inward
110
Q

lateral view of overhead squat assessment

A 
Kinetic chain checkpoints
-lumbo-pelvic hip complex, shoulder complex
Movement observation
-excessive forward leaning
-low back arches
-arm falls forward
111
Q

overactive muscles if excessive forward lean

A
  • soleus
  • gastrocnemius
  • hip flexor complex
  • abdominal complex
112
Q

underactive muscles if excessive forward lean

A
  • anterior tibialis
  • glute max
  • erector spine
113
Q

overactive muscles if low back arches

A
  • hip flexor complex
  • erector spinal
  • latissimus dorsi
114
Q

underactive muscles if low back arches

A
  • glute max
  • hamstring complex
  • intrinsic core stabilizers
115
Q

overactive muscles if arms fall forward

A
  • lats
  • teres major
  • pectoralis major/minor
116
Q

underactive if arms fall forward

A
  • mid/lower traps
  • rhomboids
  • rotator cuff
117
Q

overactive muscles if feet turnout

A
  • soleus
  • lateral gastrocnemius
  • bicep femoris
118
Q

underactive if feet turnout

A
  • medial gastrocnemius
  • medial hamstring complex
  • gracialis
  • sartoris
  • popliteus
119
Q

overactive if muscles move inward

A
  • abbductor complex
  • short head of bicep femoris
  • TFL
  • vastus laterials
120
Q

underactive muscles if knees are inward

A
  • glutes medius and max

- vastus medialias oblique

121
Q

Relative flexibility

A
  • tendency of the body to seek the path of least resistance during functional movement.
122
Q

dynamic stretching

A
  • performed to simulate normal, functional movement.
123
Q

autogenic inhibition

A

-process where tension impulses are greater than contraction impulses, leading to relaxation of the muscle. Occurs with self-myofascial release stretching.

124
Q

self myofascial release

A

-Applying gentle force to an adhesion “knot,” changing the elastic muscle fibers from a bundled position to a straighter alignment in the direction of the muscle or fascia.

125
Q

the integrated flexibility continnuum

A

corrective flexibility,active flexibility, functional flexibility

126
Q

corrective flexibility

A
  • increase the range of motion at the joints, improve muscular imbalances/posture and corrected joint movement.
  • These stretches should be held for 20 to 30 seconds. Myofascial release and static stretching are forms of flexibility training.
127
Q

active flexibility

A
  • preparing muscles to be used during exercise.
  • Not only does it stretch your muscles, but it also warms them up and prepares them for activity.
  • To perform it you take the joint to its end range of motion and keep it there for approximately two seconds. Repeat this process approximately five times. Self-myofascial release, as well as active isolated stretching, promote active flexibility.
128
Q

functional flexibility

A
  • used in the power level of the optimum performance training model. It has a high demand on the soft tissue and neuromuscular extensibility. It moves the joint through its full range of motion while executing exercises. For example the lunge to the side bend. Dynamic stretching, as well as self-myofascial release, promote functional flexibility.
129
Q

dynamic stretching

A

This moves your body through a full range of motion. This uses reciprocal inhibition to extend the range of motion of the joint. This is for use for an exercise routine in the power level of the optimum performance training model.

130
Q

general warm-up

A

used to get the whole body to preform general exercises, treadmill or bike before workout

131
Q

specific warm-up

A

-used to get the body ready for a specific exercise

132
Q

cool down

A
  • transitions are bodies back to a state of rest.
  • The benefits include slowly lowering one’s heart rate, prevents blood pooling in our extremities, restores our normal body temperature and gradually brings our muscle length back to an optimal state.
133
Q

FITTE

A

frequency, intensity, time,type, enjoyment

134
Q

Training zone 1

A
  • Heart rate Max between 65% and 75%
  • Yoga, walking and light jogging
  • Low intensity overall
135
Q

training zone 2

A
  • Heart rate Max between 76% and 85%
  • Kickboxing, step classes, dance classes, group classes in general
  • Moderate training intensity
136
Q

training zone three

A
  • Heart rate Max between 86% and 95%

- Max cardio effort, sprints, High-intensity interval training

137
Q

circuit training

A
  • use the circuit training cardio methods and all three of the OPT model stabilization, strength as well as power.
  • Circuit training is just as beneficial as other forms of cardiovascular training for improving fitness levels.
138
Q

recommended exercise for adults

A

-150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous high-intensity aerobic exercise.

139
Q

cardiovascular training for general health

A

-A moderate intensity is recommended at or below 60% of maximal oxygen consumption.

140
Q

draw in maneuver

A

-Where you draw your navel to your spine without spinal flexion. This helps to activate the inner unit of the core for stability.

141
Q

local stabilization system

A
  • Muscles that attached to the vertebrae.
  • Consist mainly of type I slow twitch fibers.
  • Provide support from one vertebra to another vertebra and are responsible for intersegmental and intervertebral stability.
  • Helps with postural and proprioception control
  • Consists of the muscles: internal obliques, pelvic floor muscles, lumbar multifidis, diaphragm, and transverse abdominis.
142
Q

global stabilization system

A

-Muscles that connect from the pelvis to the spine.
It moves loads between the upper and lower extremities.
-Provides stability for the spine and pelvis.
-Provide stabilization as well as eccentric control for the core especially for functional movements.
-Consists of the muscles: gluteus medius, psoas major, External obliques, portions of the internal oblique, adductor complex, rectus abdominis, and quadratus lumborum.

143
Q

stabilization core training

A

-Mostly done with stability balls or isometric holds. Between 12 and 20 repetitions, with a slow tempo, 0 to 90 seconds of rest and 1-4 sets. Example: floor prone cobra.

144
Q

strength core training

A

-Include physically moving from the core, 8 to 12 repetitions, medium tempo, 0 to 60 seconds of rest and 2 to 3 sets. Example: reverse crunch.

145
Q

power core training

A

explosive movements including throwing medicine balls, 8 to 12 repetitions, 0 to 60 seconds of rest for 2 to 3 sets. Example: rotation chest pass.

146
Q

balance is influenced by

A

age, inactivity, injury

147
Q

muscle inhibtion

A

when a motor response is incorrect

148
Q

stabilization phase

A

-In this phase, there is no bending of the support hip or leg. It consists of 12 to 20 repetitions (or 6 to 10 on a single leg), with 0 to 90 seconds of rest and at a slow tempo.

149
Q

strength phase

A

-bending at the knee or hip of the support leg. Some examples are toe touches, or unilateral squats. These are done for 8 to 12 repetitions, with a 0 to 60-second rest, and at a moderate tempo.

150
Q

power phase

A
  • hopping on the support leg (planted leg), is done for approximately 8 to 12 repetitions, 0 to 60 seconds of rest and at a moderate tempo as well. Imagine doing single leg jumps on the box.

Nasam (2 decks)

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