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Human Movement Science > NASM > Flashcards

NASM Flashcards

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1
Q

Name to power level exercises for the legs

A

Squat jump and tuck jump

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2
Q

Give three examples of shoulder power exercises.

A

Front medicine ball oblique throw, overhead medicine ball throw, speed tubing shoulder press

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3
Q

Give examples of total body strength exercises

A

Lunch to two arm dumbbell press; squat curl to two arm press; step -up to overhead press: sagittal plane; Romanian deadlift shrug to Calf raise

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4
Q

Name the structures that make up the lumbopelvic hip complex

A

Lumbar spine, pelvic girdle, abdomen and hip joint

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5
Q

This function within the connective tissue of the kinetic chain that is treated by the body as an injury initiating this repair process

A

Cumulative injury cycle

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6
Q

Name 4 core strength exercises

A

Ball crunch, back extensions, reverse crunch, cable rotations

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7
Q

The type of flexibility training that applies gentle force to an adhesion, altering the elastic muscle fibers from my bundled position to a straighter alignment with the direction of the muscle and/or fascia

A

Self-myofascial release

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8
Q

Based on the exercise selection continuum what exercises should be selected for the adaptation of stabilization

A

Total body, multi joint or single joint, controlled unstable

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9
Q

Give 4 examples of core stabilization exercises

A

Marching, floor bridge, floor prone cobra, prone Iso-abs

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10
Q

Give 4 example of core strength exercises

A

Ball crunch, back extension, reverse crunch, cable rotation

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11
Q

Body position progressions used for balance training

A

2 leg stable, single leg stable, two legs unstable, single leg unstable

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12
Q

Exercises in the core stabilization level are identified through these characteristics

A

They involve little motion through the spine and pelvis

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13
Q

Law stating that soft tissue models along the lines of stress

A

Davis’s law

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14
Q

Referred to as a co-contraction of global muscles such as the rectus abdominis, external obliques and quadratus lumborum

A

Bracing

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15
Q

It is critical that the core training program is designed to achieve these three functional outcomes in the right order

A

Inter-vertebral stability, Lumbo pelvic stability, movement efficiency

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16
Q

What are the proper backside mechanics during sprinting

A

Ankle plantar flexion, knee extension, hip extension and neutral pelvis

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17
Q

What are the proper front side mechanics during sprinting

A

Ankle dorsi flexion, knee flexion, hip flexion and neutral help us

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18
Q

The ability to accelerate decelerate stabilize and change direction quickly while maintaining proper posture

A

Agility

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19
Q

The ability to react and change body position with maximum rate of force production in all planes of motion and from all body positions during functional activities

A

Quickness

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20
Q

The ability to move the body in one intended direction as fast as possible

A

Speed

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21
Q

Name 4 core power exercises

A

Rotation chest pass, ball medicine pullover overthrow, front medicine ball oblique throw, soccer throw

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22
Q

The ability of the body to produce high levels of forced for prolonged periods of time

A

Muscular endurance

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23
Q

What is a component of core power exercises that makes it easy to identify

A

Explosive movements with medicine balls

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24
Q

Name five balance stabilization exercises

A

Single leg balance, single leg balance reach, single leg hip internal and external rotation, single leg lift and chop, single leg throw and catch

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25
Q

Name five balance strength exercises

A

Single leg squat, single leg squat touchdown, single leg Romanian deadlift, step up to balance, multiplanar lunge to balance

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26
Q

Name three ballots power exercises

A

Multiplanar hop with stabilization, Multiplanar single leg box hop up with stabilization, Multiplanar single leg box hop down with stabilization

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27
Q

Name for plyometric strength exercises

A

Squat jump, tuck jump, butt kick, power step up

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28
Q

Name three plyometric power exercises

A

Ice skater, single leg power step up, proprioceptive plyometrics

29
Q

Exercises that use quick powerful movement involving an eccentric action immediately followed by an explosive concentric contraction

A

Plyometric training

30
Q

Body position progressions in balance training

A

2 leg stable, Single leg stable, two legs unstable, single leg unstable

31
Q

Give examples of chest exercises used in the stabilization level of the OPT model

A

Ball dumbbell chest press, push up, ball push-up: hands on the ball, standing cable chest press

32
Q

What are the two techniques used in corrective flexibility according to the integrative flexibility continuum

A

SMR and static stretching

33
Q

Give examples of total body power exercises

A

2 arm push press, barbell clean, dumbbell snatch, squat thrust, kettlebell hang, clean and jerk

34
Q

What is the minimum amount of time static stretches should be held

A

30 seconds

35
Q

Name two different leg stabilization exercises

A

Ball squat and multiplanar step up to balance

36
Q

What are three things that a client should have established prior to incorporating a dynamic stretching program

A

Good levels of tissue extensibility core stability and balance capabilities

37
Q

Three types of core systems

A

Local stabilization system, global stabilization system and movement system

38
Q

What is the minimum duration pressure should be sustained on adhesions while performing SMR

A

30 seconds

39
Q

What are some methods for prescribing exercise intensity

A

Talk test, VO2 reserve, heart rate reserve peak metabolic equivalent

40
Q

The cumulative sensory input to the central nervous system from all mechanoreceptors that sense position and limb movements

A

Proprioception

41
Q

What are the acute variables for static stretching

A

One – two sets hold each stretch for 30 seconds

42
Q

What is the mechanism of action that occurs in active isolated stretching

A

Reciprocal inhibition

43
Q

When is the appropriate time to utilize dynamic stretching

A

After SMR release when training phase 5

44
Q

How long should cardiorespiratory portion of the warm up last

A

5-10 minutes

45
Q

What does FITTE stand for

A

Frequency, intensity, type, type, enjoyment

46
Q

Example of a zone One cardiorespiratory activity and intensity level.

A

Walking or jogging at 65-75% of maximal heart rate

47
Q

Example of a zone to cardiorespiratory activity and intensity level.

A

Group exercise classes or spinning at 76-85% of maximum heart rate

48
Q

Example of a zone three cardiorespiratory activity and intensity level.

A

Sprinting at 86-95% of maximum heart rate

49
Q

Type of training that has been found to be as beneficial as traditional forms of cardiorespiratory training.

A

Circuit training

50
Q

Name the structures that make up the core.

A

Lumbo-pelvic-hip complex, pelvic girdle, abdomen, and hip joint

51
Q

Name the five muscles of the local stabilization system of the court.

A

Transversus abdominis, internal oblique, lumbar multifidus, pelvic floor muscles and diaphragm

52
Q

Name the four muscles of the movement system of the core.

A

Lats, hip flexors, hamstrings, quadriceps

53
Q

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

A

Flexibility

54
Q

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

A

Relative flexibility

55
Q

What are the benefits of a warm-up?

A

Increased heart rate and respiratory rate, increased tissue temperature, and increased psychological preparation for bouts of exercise

56
Q

The concept of muscle inhibition, caused by a tight agonist, which inhibits it’s functional antagonist.

A

Altered reciprocal inhibition

57
Q

The principle that states the body will adapt to the specific demands that are placed on it.

A

SAID principle or principle of specificity

58
Q

What does the acronym capital SAID stand for?

A

Specific adaptation to impose demands

59
Q

What genetic change of deviations must a certified personal trainer Watch for in cardiorespiratory portion of the work out for clients who possess rounded shoulders?

A

On steppers and treadmills watch for the grasping of the handles; on stationary bikes, treadmills and elliptical trainers watch for rounding of the shoulders.

60
Q

Feedback used after the completion of a movement to help inform clients about the outcome of their performance.

A

Knowledge of results

61
Q

Four performance adaptive benefits from resistance training.

A

Increased strength, increased power, increased endurance, increased neuromuscular control

62
Q

SAQ training can be used with what three nonathletic population?

A

Youth, weight-loss clients and seniors

63
Q

What is the drawing-in maneuver?

A

A maneuver that is used to recruit the local core stabilizers by drawing the naval towards the spine.

64
Q

Benefits of a cool-doubt include the following:

A

Reduced heart rate and breathing rates, gradually cools body temperature, returns muscles to their optimal length-tension relationships, prevents venous pooling of blood in the lower extremities, restores physiological systems close to baseline.

65
Q

The type of specificity that refers to the weight and movements placed on the body.

A

Mechanical specificity

66
Q

Feedback that provides information about the quality of the movement during exercise.

A

Knowledge of performance

67
Q

The state where there is an elevation of the body’s metabolism after exercise.

A

Excess post-exercise oxygen consumption (EPOC)

68
Q

The three stages in the General adaptation syndrome

A

Alarm reaction, resistance development, exhaustion

69
Q

True strength level exercises for the legs

A

Like press and barbell squat

Human Movement Science (1 decks)

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