NASM CPT CH. 5 Flashcards
1
Q
Plane of motion for forward/backwards
A
Sagittal Plane (imagine wall on right & left)
2
Q
Plane used with biceps curl
A
Sagittal Plane
3
Q
Plane used with walking & running
A
Sagittal Plane
4
Q
Plane used with running stairs
A
Sagittal Plane
5
Q
Plane used with vertical jumping
A
Sagittal Plane
6
Q
Plane used with squatting and front lunge
A
Sagittal Plane
7
Q
Plane used with crunching
A
Sagittal Plane
8
Q
Plane used with tricep push-down
A
Sagittal Plane
9
Q
What plane is used with flexion/extension
A
Sagittal Plane
10
Q
What axis is used for Sagittal Plane?
A
Coronal Axis
11
Q
What axis is used for Frontal Plane?
A
Anterior/Posterior
12
Q
What plane uses lateral flexion and eversion/inversion?
A
Frontal Plane
13
Q
What plane is used with side lateral raise?
A
Frontal Plane (imagine wall on front/back)
14
Q
What plane is used with side lunges?
A
Frontal Plane
15
Q
What plane is used with side-shuffle?
A
Frontal Plane
16
Q
What axis is used with the transverse plane?
A
Longitudinal or Vertical
17
Q
What plane does the motion internal/external rotation fall under?
A
Transverse Plane
18
Q
What plane of motion would trunk rotation fall under?
A
Transverse Plane
19
Q
Throwing, golfing and swinging a bat would fall under what plane?
A
Transverse Plane
20
Q
Define Length TENsion Relationship
A
resting length of a muscle & the TENsion the muscle can produce at resting length
21
Q
What term?
Resting Length of a Muscle and the TENsion the muscle can produce at resting length?
A
Length TENsion relationship
22
Q
Define Force Velocity Curve
A
Relationship of a muscle’s ability to produce tension at differing shortening velocities
23
Q
Relationship of a muscle’s ability to produce tension at different shortening velocities is what?
A
Force Velocity Curve
24
Q
Rotary Motion
A
movement of bones around joints
25
force that produces rotation
torque
26
torque is measured in
newton meter - nm
27
define torque
force that produces rotation
28
superior
above (femur superior to tibia)
29
inferior
below (heel is inferior to knee)
30
Proximal
Closer
31
Distal
Farther
32
Anterior (OR Ventral)
Front
33
Posterior
Back
34
Flexion
movement where angle between 2 adjacent segments decreases
35
contralateral
opposite side of body
36
ipsilateral
same side of body
37
The science concerned w/internal & external forces acting on the human body and the effects produced by these forces
BIOMECHANICS
38
Study of applying laws of mechanics and physics to determine how forces affect the human movement system
BIOMECHANICS
39
Femur is _____to the tibia
Superior
40
Pec is _________to the abdominis
Superior
41
Soleus is ______to the hamstring
Inferior
42
Calcaneus (heel bone) is __________to patella
inferior
43
Knee is more ______to the hip than the ankle
proximal
44
The lumbar spine is more ______to the sacrum than the sternum.
Proximal
45
ankle is more ________ to the hip than the knee
distal
46
sternum is more _______ to the sacrum than the lumbar spine
distal
47
Quads are located on the _____aspect of the thigh
Anterior
48
Hamstring complex is located on the _______aspect of the thigh
Posterior
49
Adductors are on the ______side of the thigh, because they are on the side of the limb closest to the midline of the body.
Medial
50
Sternum is more ______than the shoulder
Medial
51
Ears are on the __________side of the head
lateral
52
Right foot is ________to the left hand
contralateral
53
right foot is ________to the right hand
ipsilateral
54
For anatomic position, are the palms forward or back?
Palms are forward
55
What plane divides the body into right and left halves?
Sagittal Plane
56
A bending movement in which the relative angle between 2 adjacent segments decreases
Flexion
57
Straightening movement where angle increases
Extension
58
Extension of a joint beyond the normal ROM
HyperExtension
59
Imaginary bisector that divides the body into front and balk halves
Frontal Plane
60
Movement in frontal plane away from the midline of body
Abduction
61
Movement in frontal plane back toward the midline of the body
Adduction
62
Imaginary bisector that divides the body into top and bottom halves
transverse plane
63
rotation of a joint toward the midline of the body
internal rotation
64
rotation of a joint away from the midline of the body
external rotation
65
movement of the arm or thigh in the transverse plane from an anterior position to a lateral position
horizontal abduction
66
movement of the arm or thigh in the transverse plane from a lateral position to an anterior position
Horizontal adduction
67
Anterior/Posterior axis is what plane?
Frontal
68
what plane? Abduction/Adduction in limbs (relative to the trunk), lateral flexion of the spine, and eversion/inversion of foot
Frontal Plane
69
Bending of the spine from side to side, or bending is an example of ______ flexion
Lateral Flexion
70
What axis for transverse plane?
longitudinal or vertical
71
Internal Rotation and External Rotation of the limbs are movements that occur in the ________plane
transverse
72
right and left rotation of the head occurs in what plane?
transverse
73
horizontal abduction and horizontal adduction of the limbs, and forearm pronation/supination occurs in what plane?
transverse plane
74
Cable Trunk Rotation occurs in what plane?
transverse
75
Adduction of scapula - shoulder blades move toward midline (shoulder blades come closer together)
scapular retraction
76
abduction of scapula - shoulder blades move away from midline (shoulder blades move apart)
scapular protraction
77
downward (inferior) motion of scapula
scapular depression
78
upward (superior) motion of the scapula
scapular elevation
79
What term means constant muscle tension?
Isotonic (Concentric & Eccentric)
80
Constant muscle length
Isometric
81
Isokinetic
constant velocity of motion
82
Force is produced, muscle tension developed and movement occurs through a given ROM - phases are eccentric and concentric
Isotonic
83
muscle develops tension while lengthening (actin/myosin pull apart)
eccentric muscle action
84
Moving in the same direction as the resistance; decelerates or reduces force
Eccentric
85
Moving in opposite direction of force; accelerates or produces force
Concentric
86
No visible movement with or against resistance / dynamically stabilizes force / no change in muscle length
Isometric Muscle Action
87
Speed of movement is fixed and resistance varies w/the force exerted/ requires sophisticated equipment
isokinetic
88
When a muscle is exerting force greater than the resistive force, resulting in shortening of muscle (actin/myosin move closer together)
Concentric Muscle Action
89
NASM requires how many CCUs to recertify every 2 years
2
90
when performing a squat, the adductors stabilize the leg which is an example of what muscle action
isometric
91
During a ball crunch, the trans. abdominis and multifudus muscle stabilize the spine which is an example of what muscle action
isometric
92
during a db bench press, the rotator cuff stabilizes the shoulder joint - what type of muscle action
isometric
93
influence applied by 1 object to another, which results in acceleration or deceleration of the 2nd object
force
94
resting length of a muscle and the tesnion the muscle can produce at resting length
length-tension relationship
95
relationship of a muscle's ability to produce tension at different shortening velocities
force-velocity curve
96
muscle groups moving together to produce movement around a joint
force couple
97
What muscles create trunk rotation?
internal & external obliques
98
What muscles create upward rotation of the scapula?
Upper traps & lower portion of serratus anterior
99
What muscles produce hip and knee extension during walking/running/stairs?
glute max, quads and calves
100
what muscles perform plantarflexion at the foot and ankle complex?
Tibialis posterior, gastrocnemius, and peroneus longus
101
What muscles perform shoulder abduction?
deltoid and rotator cuff
102
Muscles are attached to bone by
tendons
103
Levers with a fulcrum in the middle, like a see saw are what class?
First
104
Nodding the head is what type of lever
First
105
lever with resistance in the middle (with fulcrum and effort on either side) like a load in a wheelbarrow
2nd class
106
full body push-up & calf raise are examples of what type of lever?
2nd class
107
lever with effort placed between the resistance and fulcrum - effort travels a shorter distance and greater resistance
3rd class
108
Most limb movements are operated as what class levers?
3rd
109
Forearm is what class lever
3rd
110
movement of the bones around the joints
rotary motion
111
Motor response to internal/external stimuli; collective study of motor control, motor learning and motor development
motor behavior
112
how CNS integrates internal/external sensory info w/previous experiences to produce a motor response
motor control
113
integration of motor control processes through practice & experience, leading to a relatively permanent change in the capacity to produce skilled movements
motor learning
114
motor development
the change in motor skill behavior over time throughout the lifespan
115
Groups of muscles recruited by CNS to provide movement; allows muscles and joints to operate as a fucntional unit
muscle synergies
116
cumulative sensory input to the CNS from mechanoreceptors that sense position and limb movement
proprioception
117
cooperation of the nervous and muscular systems in gathering and interpreting info and executing movement
sensorimotor integration
118
% of population w/low back pain
80%
119
improper joint motion
arthrokinematics
120
The use of sensory info and sensorimotor integration to help the human movement system in motor learning
FEEDBACK
121
process where info is used by the body via length-tension relationships (posture), force-couple relationships, and arthrokinematics to reactively monitor movement and the environment.
internal feedback
122
info provided by an external source, such as trainer, video, or mirror so client can see whether the achieved movement pattern was good or bad
EXTERNAL FEEDBACK
123
2 MAJOR FORMS OF EXTERNAL FEEDBACK
Knowledge of results and knowledge of performance
124
used after completion of movement to help inform a client about the outcome of the performance - takes both client and trainer's involvement
knowledge of results
125
provides info about the quality of movement during an exercise (ex. noticing a client's feet rotated and asking client whether he/she felt or looked different during those reps) ; gets client involved in their own sensory process; offered less frequently as client becomes more proficient
knowledge of performance
126
movement of bones around a joint
torque
127
common force couples for trunk rotation
internal and external obliques
128
common force couple for upward rotation of scapula
upper traps and lower part of serratus anterior
129
common force couple for hip and knee extension (like walking)
glute max, quads and calves
130
common force couples for plantarflexion
gastrocnemius, peroneus longus, tibialis posterior
131
common force couples for shoulder abduction
deltoid and rotator cuff
132
Normal pulse is between
70-80
133
Zone 1 HR Range
65-75%
| builds aerobic base and aids in recovery
134
Zone 2 HR Range
76-85%
| increases aerobic and anaerobic endurance
135
Zone 3 HR Range
86-95%
| Builds high-end work capacity
136
Max hr is
220-age
137
top number of blood pressure.
pressure within the arteries after the heart contracts
first sound of the heartbeat
systolic
138
bottom number of blood pressure, pressure in the arteries when heart is resting and filling with blood, sound of beat fading away, normal reading 120/80
diastolic
139
4 SITES FOR BODY COMP MEASUREMENT using the Durnin formula
Bicep, triceps, subscapular and iliac crest
before workout
not for obese
all on right side of body
140
waist to hip ratio
waist divided by hip measurement
141
weight (kg)/height (m2)
BMI
142
What BMI is considered obese?
over 30
143
What BMI is a greater increase for risk of disease?
25 or greater
144
YMCA step test is 24 step cycles per minute (total of 96 steps) for how long?
3 minutes
12 inch step
record heart rate within 5 seconds
145
how long do you take the pulse for the Rockport Walk Test?
60 seconds
| record completion time for the mile in minutes
146
Describe subjective information
what the subject tells you such as general and medical history, occupation, lifestyle, medical/personal info
147
Describe objective information
what you observe - body composition, cardio results, static and dynamic postural and performance
148
What is the reasoning for a ParQ
to see if they need medical care first - pre-particpation health screening
149
Average female and male HRs
female - 75
| male - 70
150
What HR measurement method uses the percentage for heart rate reserve?
Karvonen Method
151
If someone falls in the good category for the rockport test, what phase do you start them in for HR?
Zone 2
Zone 1 is poor/fair
Zone 3 is very good
152
Feet are pronated and adducted; internally rotated knees
Pronation Distortion Syndrome
decreased ankle dorsiflexion and inversion
Possible injuries: plantar fasciitis, shin splints, patellar tendonitis, and low back pain
153
Anterior tilt of pelvis on distortion pattern is
lower crossed syndrome
154
forward head and rounded shoulders
upper crossed
155
OA muscles for Pronation Distortion
Gastroc, Soleus, Peroneals, Adductors, Illiotibial Head, Hip Flexor Complex, Biceps Femoris (short)
156
UA muscles for Pronation Distortion
Ant and Post tibialis, vastus medialis, glute medius/max, hip external rotators
157
OA muscles for lower crossed syndrome
Gastroc, Soleus, Hip flexor, Adductors, Lat dorsi, Erector spinae (lower HAGS LE/GIT have ATP)
158
UA muscles for lower crossed syndrome
```
ant and post tibialis
glute max and medius
trans abdominis
internal oblique
(lower HAGS LE/GIT have ATP)
```
159
Lower crossed - increases
lumbar extension
| decreases hip extension
160
possible injuries for lower crossed syndrome
hamstring complex strain
anterior knee pain
low back pain
161
possible injuries for upper crossed syndrome
headaches, biceps tendonitis, rotator cuff, thoracic outlet syndrome
162
OA for Upper Crossed
```
upper traps
levator scap
sternocleidomastoid
scalenes
lat dorsi
teres major
subscapularis
pec major/minor
```
163
UA for upper crossed
```
deep cervical flexors
serratus anterior
rhomboids
mid-trapezius
lower traps
teres minor
infraspinatus
```
164
Upper crossed - increased
cervical extension and scapular protraction/elevation
| decreased - shoulder extension and shoulder external rotation
165
REVIEW TABLE 7.6
REVIEW TABLE 7.6
166
waist to hip ratio for women
.80 and .95 for men
167
Normal bp
120/80
168
keeps muscles at proper length; they work together to ensure proper joint motion and maximize force production minus injiury
proper posture
169
static posture assessment
neutral alignment, symmetry, balanced muscle tone, weight bearing positon (standing) and from many angles
170
kinetic chain checkpoints
```
foot and ankle
knee
lphc
shoulders
head and cervical spine
kinetic chain - human movement system
```
171
concentrically accelerates plantar flexion and points the foot away from the shin
gastrocnemius and soleus
172
concentrically accelerates hip extension and external rotation; moves leg backwards and rotates leg outwards
glute max
173
concentrically accelerating hip flexion, abduction and internal rotation; lifts leg up and moves leg away from midline of body; turns leg inward
TFL
174
hip flexion and external rotation, extends and rotates lumbar spine, lifts leg up, turns leg outwards, pulls torso backwards
psoas
175
accelerates shoulder extension, adduction and internal rotation; pulls arms down, rotates arm inwards, pulls arm in toward sides
lat dorsi
176
Dynamic posture assessment
squatting, pushing/pulling, balancing
177
Overhead squat assessment
- assess dynamic flexibility
- core strength
- balance
- neuromuscular control
- no shoes and squat to height of chair; view lat and ant
- tracking - in line with foot (2nd and 3rd toes)
178
Pushing and pulling assessments - how many reps?
```
20
Shoulders shrug
SUTS but trap mid/lower balls at the RR
OA: Scap, Upper Trap, Sternocleidomastoid
UA: Mid lower traps, rhomb, rotator cuff
FLOOR TO BALL COBRA
```
Forward head - See Shirley Sue's head go forward to eat Deep dish pie
OA: scalenes, sterno, subscap; UA: deep cervical
179
How long would you have a client perform the push-up test?
60 seconds or to exhaustion
180
what test is for upper agility and stabilization?
Davies test -
| 36" apart; 15 seconds alternating each side.
181
What test is for lower agility and neuromuscular control?
Shark Skill Test
twice with each foot; always return to center
add .10 secs for non-hopping leg touches ground, hands off hips, wrong square, not to center square
182
What assessment is used for upper body strength?
Bench Press
est. 1rm
8-10 for warmup; rest 1; add 5-10% or 10-20lbs for 3-5 reps, rest 2
repeat until failure
183
lower strength assessment
squat - client warms up with light weight 8-10 reps
take a 1 minute rest
add 30-40lbs (10-20% initial load) and 3-5 reps; rest 2 mins and repeat until failure between 2-10 reps
184
HR Zone 1 builds
aerobic base and aids recovery
185
HR Zone 2 increases
aerobic and anaerobic endurance
186
HR Zone 3 builds
high-end work capacity
187
Excessive Forward Lean
Elf's SHAG with AGE
OA: soleus, hip flexor, ab complex, gastroc
UA: Ant tibialis, glute max, erectror spinae
Ball Squat
188
Low Back Arches
Arch went to HEL with HIG
OA: Hip Flex, Erector, Lat dorsi
UA: Hams, Intrinsic core, Glute max
Ball Squat / Floor/Ball Brdige
189
Arms Fall Forward
Superman LPT to fly MRR (mister)
OA: lat dorsi, pecs, teres major
UA: mid lower traps, rhomboids, rotator cuff
SQUAT TO ROW
190
Feet Turn Out
BLoGS to my GrMMPS (gramps)
OA: Bicep femoris, Lat Gastroc, Soleus
UA: Gracilis, Med Ham, Med Gastroc, Popliteus, Sartorius
Single leg bal reach
191
Knees Move In - single leg
because my VTAB jeans give Good Vibes
OA: Vastus lat, TFL, Adductor, Bic Femoris
UA: Glute med/max, VMO
TUBE WALKING
192
Knees in - Overhead Squat
VLarGe BAT with knees in give me Good Vibes HM
OA: Vast Lat, Lat Gastroc, Bi Fem, Adduct, TFL
UA: Glutes, VMO, Medial Ham, Med Gastroc
Lat walk, ball squat with adduction, ball brdige with adduction
