NASM FINAL EXAM part 1 Flashcards
1
Q
FICK EQUATION IS USED TO DETERMINE
A
OXYGEN CONSUMPTION
2
Q
3.5ml Oxygen per k/bw per minute
A
resting oxygen consumption
3
Q
what exercise would you perform for a knee that moves inward on s/l squat?
A
tube walking
4
Q
% communication is non-verbal
A
55
5
Q
for person who has never worked out before, how many exercises would you begin with?
A
1-2 per body part
6
Q
marathon uses what for preferred energy
A
fats
7
Q
hypertensive - what type of cobra
A
standing
8
Q
protein strands are first broken down in the
A
stomach
9
Q
With seniors, max oxygen intake ________ as they exercise
A
increases
10
Q
what type of ab exercise for obese
A
prone iso ab
11
Q
Considerations with youth in regard to heat tolerance
A
higher submax oxygen demand; lower sweat rate
12
Q
what category exercise are box run steps
A
plyo power
13
Q
internal and external obliques are an example of
A
force couple
14
Q
cable lift is what type of exercise
A
core strength
15
Q
what level increases lbm
A
strength
16
Q
what postural disorder would have a hamstring strain
A
lower crossed
17
Q
knee adduction would stem from what postural disorder
A
pronation
18
Q
max sets in a workout
A
36
19
Q
what is the middle layer of muscle called
A
perimysium
20
Q
goals should be challenging but not extreme, thus they should be
A
attainable
21
Q
does the fda need to approve supplements
A
no
22
Q
what should be consumed less than 100% (retinol)
A
Vit A
23
Q
risk increases when bmi is
A
25 or greater
24
Q
obesity bmi
A
30
25
knees in on OHS - OA - VTAB jeans give me Good Vibes
bicep femoris tfl vastus lateralis adductors (lat gastroc)
26
knees in on OHS - UA - VTAB jeans give me Good Vibes
vmo glutes (med hams and med gastroc?)
27
feet out - ohs - OA - BLiSTrs for GGRaMMPS
Lat. Gastroc Bi Femoris Soleus TFL
28
Feet out - OHS - UA - BLiSTrs for GGRaMMPS
Glutes GRacillis Med gastroc Med ham Popliteus Sartorius
29
excess forward lean - ua - elf's SHAG with AGE
Ant tibialis Glutes Erector spinae
30
lower back arch - ua - lower HEL HIG
Hamstring Int core Glutes
31
excess forward lean - OA - elf's SHAG with AGE
Soleus Hip Ab complex Gastroc
32
lower back arch - oa - lower HEL HIG
Hip flexor Erect spinae Lat dorsi
33
arms fall forward - oa - In Fall, Lucy Pics The Corn and Traps Roger Rabbit Daily
Lat Dorsi Pecs Teres Major Coracobrachialis
34
arms fall forward - UA - In Fall, Lucy Pics the Corn and Traps Roger Rabbit Daily
Traps Rot Cuff Rhomb Post. Delt
35
Push/Pull - shoulders elevate - Savannah UT Smith - traps midlower balls as she rotates rhomb
OA - SUTS - Scap/Upper Trap/Sternocl. UA - Mid/Lower Traps, rhomboids, rotator cuff
36
Push/Pull - head goes forward - See Shirley Sue's (head go forward) to eat Deep dish pie
OA - Sterno, Scap, Scalene UA - Deep cervical flexors
37
Heels rise - Sol rises as Ants Sleep
OA - Soleus UA - Ant. Tibialis
38
Flat Feet - OHS - PaperTowels are FLat at PATs GrandMa's - OA
OA Peronneal TFL Femoris Lat Gastroc
39
Flat Feet - OHS - PaperTowels are FLat at PATs GrandMa's - UA
UA Ant and Post Tibialis Glute Medius Medial Gastroc
40
ROUND back - HARE IGE (rabbits rounded backs)
OA - Hams, Add, Rect, Ext Obli UA - Intrin, Glutes, Erect Spinae
41
Weight Shift - Shifty BATs eat Pretty Good / on Green Apples
OA - Bic fem, Add (same), Tfl, Piriformis, Glute Med (opp) UA - Glute Med (same), Adductors (opp)
42
Rounded back, what exercises to strengthen?
floor cobra, ball cobra, ball back extension
43
Knees OUT of PeanutButter Tiny Girl, eat HAM
OA -Pirif, Bic fem, tfl, Glute Med/Min UA - Hams, Adduct, Glute Max
44
Knees out - what exercise?
ball squat with adduction; bridge with adduction
45
Flat feet - what exercise?
S/L bal rewach, s/l calf raise (stretch tfl, hams, peronneals, calf)
46
heels rise, what exercise?
s/l bal reach and s/l squat
47
arms fall forward, what exercise?
squat to row, floor ball cobra
48
what exercise for feet turning out?
single leg balance reach
49
what exercise for push/pull shoulders elevate?
floor/ball cobra
50
head moves forward so you need to
tuck chin and keep head neutral
51
s/l squat and knees move in so you would add this to your workout
tube walking
52
what exercises if knees cave in on ohs?
lat walk, ball squat with adduction, ball bridge with adduction
53
back arches so you would add what exercise?
ball squat / floor/ball bridge
54
excessive forward lean so you would add what exercise to strengthen?
ball squats
55
Dynamic posture consists of what 3 exercises?
overhead squat push/pull balance
56
Overhead squat points
assess dynamic flexibility core strength balance neuromusc control
57
What level do you squat to on the OHS assessment?
chair height
58
Footwear for OHS?
NO SHOES
59
How many reps for push/pull assessment?
20
60
How many reps for OHS?
5
61
Push-Up assessment duration?
60 seconds or exhaustion
62
What tests upper agility stabilization?
Davies - 36" apart, 15 seconds/side
63
What tests lower agility and neuromusc control?
Shark Skill
64
Shark Skill test pointers
.10 for deducted for non-hop leg touches floor,, hands off hips, wrong square, not return to center; do twice with each foot
65
Muscles used for Inspiration: MinorDESS
Pec Minor Diaphragm Scalene Sternocleidomastoid
66
Agonist for the squat
glute/quad
67
antagonist for squat
psoas
68
stabilizer for squat
transverse ab
69
synergist for squat
hamstring
70
gathering sensory information to integrate with previous experiences -
motor response
71
shoulder press uses
delt, rotator cuff and triceps
72
repeated motor control is
motor learning
73
lower cross syndrome would possibly have
low back pain, hamstring strain, anterior knee pain
74
OA and UA for lower crossed (lower HAGS LE/GIT have ATP
OA - hams, adds, gastroc, soleus, lat dorsi, erect spinae UA - glutes, int oblique, trans ab, ant and posterior tibialis
75
Pronation Distortion injuries
plant fasc, shin splints, pat. tendonitis, low back pain
76
pronation distortion decreases
ankle dorsiflexion and inversion
77
layer of connective muscle under the fascia and surrounds the muscle
epimysium
78
Symptoms associated w/upper crossed
headaches, bic. tendonitis, rot cuff, thoracic outlet
79
Upper Crossed OA - Upper is a Major PLSSSS / RIDS Minor Traps
Upper Traps, Scap, Sterno, Scalene, Lat Dorsi, Teres Major, Subscap, Pecs
80
Upper Crossed - UA - Upper is a Major PLSSS / RIDS Minor Traps
MLTrap, Teres Minor, Infraspinatus, Rhomboids, Serratus Ant, Deep cervical
81
Altered Joint Mechanics for Upper Cross
increased cervical extension, scap protract and elevation and decreased shoulder extension and external rotation
82
altered joint mechanics for lower cross
increased lumbar extension and decreased hip extension
83
altered joint mechanics for pronation distortion - increased
knee adduction, internal rotation, foot pronation
84
pronation distortion decreased
ankle dorsiflexion and ankle inversion
85
what muscle provides for shoulder extension, adduction and internal rotation
lat dorsi
86
what form for pelvis when running
neutral with slight forward lean
87
LPHC is composed of
lumbar spine pelvic girdle abs hips
88
static stretch is held for how long and number of sets
1-2 sets 30 seconds
89
high levels of force for prolonged periods is
muscular endurance
90
lumbar spine, pelvic girdle, abs and hips make up the
lphc
91
this stretch is held for 30 seconds, 1-2 sets
static stretch
92
muscular endurance
high levels of force for prolonged periods
93
3 functional outcomes of the core
intevertebral stability, lumbo pelvic stability and movement efficiency
94
this increases EMG activity and pelvic stabilization as it recruits local core stabilizers
drawing in
95
7 methods for prescribing intensity
peak vo2, vo2 reserve, peak MET, peak HR, HRR, rate of perceived exertion, talk test
96
lunge to 2 arm db press is a
total body strength exercise
97
squat, curl to 2arm press
strength
98
co-contraction of global muscles
bracing
99
global muscles
rect ab, ext. obliques, quad. lumborum
100
rotational chest pass
core power
101
step-up to OH press saggital plane is a
total body STRENGTH
102
romanian deadlift, shrug to calf raise
total body strength
103
med ball pullover throw front med ball oblique throw soccer throw
core power
104
squat jump
plyo strength
105
2arm push press
total body power
106
s/l squat touchdown
balance strength
107
ball squat
core stabilization
108
ball crunch
core strength
109
tuck jump
plyo strength
110
multiplanar hop
balance power
111
seated cable row
strength
112
seated lat pulldown
strength
113
butt kick
plyo strength
114
back extension
core strength
115
s/l squat
balance strength
116
multi s/l box hop-up/down
balance power
117
step up to balance
balance stabilization
118
bb clean
total body power
119
s/l rdl
balance strength
120
db snatch
total body power
121
step up to balance
balance STRENGTH
122
cable rotation
core strength
123
multiplanar lunge to balance
balance strength
124
straight arm pull down
strength
125
squat thrust
total body power
126
reverse crunch
core strength
127
clean and jerk
total body power
128
supported db row
strength
129
power step up
plyo strength
130
kb hang
total body power
131
clean and snatch from the floor, at which body landmark does the first pull end?
knees
132
Based on exercise selection continuum, what exercises should be selected for the adaptation of stabilization?
total body multi-joint or single joint controlled unstable
133
benefits of flexibility training
correct imbalances increase joint rom decrease excess tension relieve joint stress maintain normal functional length improve nm efficiency improve nm function improve extensibility
134
what does SAID stand for
SPECIFIC ADAPTATION to IMPOSED DEMANDS
135
Plyo push-up is a
chest power exercise
136
s/l pull down
back stabilization
137
rotational chest pass, 2arm med ball pass, speed tubing chest pass and plyo push-up are
chest power
138
s/l pull down, ball cobra, STANDing cable row and ball DB row are examples of what type of exercise
back stabilization
139
s/l squat touchdown curl to oh press s/l rdl curl to oh press s/l sq to row ball squat curl to press multiplanar step up to balance curl to oh press
total body stabilization
140
Corrective flexibility techniques
SMR and static
141
Integrated Performance Paradigm
efficient movement requires eccentric force reduction, iso stab, and conc force production
142
Marching
core stabilization
143
s/l balance
balance stabilization
144
ice skater
plyo power
145
s/l balance reach
balance stabilization
146
squat jump w/stabilization
plyo stabilization
147
floor bridge
core stabilization
148
front med ball throw
shoulder power
149
s/l hip internal/external rotation
balance stabilization
150
box jump up with stabilization
plyo stabilization
151
s/l power step up
plyo power
152
s/l oh press
shoulder stabilization
153
s/l lift and chop
balance stabilization
154
s/l throw and catch
balance stabilization
155
box jump down with stabilization
plyo stabilization
156
floor bridge, floor prone cobra
core stabilization
157
s/l db scaption
shoulder stabilization
158
stand cable chest press
chest stabilization
159
push-up
chest stabilization
160
proprio plyometrics
plyo power
161
single leg throw and catch
balance stabilization
162
multiplanar jump up with stabilization
plyo stabilization
163
prone iso abs
core stabilization
164
speed tubing shoulder press
shoulder power
165
seated ball military press
shoulder stabilization
166
ball pushup
chest stabilization
167
standing cable chest press
chest stabilization
168
oh med ball throw
shoulder power
169
max strength number of exercises per body part
1-3
170
phase 1 stabilization reps/sets
12-20 (or 6-10 for single leg) 1-3 sets
171
rest for hypertrophy
0-60s
172
max strength sets and reps
4-6 sets 1-5 reps
173
phase 4 tempo for resistance
x/x/x
174
body fat reduction phases
1 and 2
175
rest between circuits in power
3-5 mins
176
phase 3 hypertrophy - sets
3-5
177
phase 4 reps
1-5
178
active isolated stretch
held 1-2 seconds
179
what is seen with higher volume training
cellular adaptations
180
stabilization intensity
50-70%
181
rest for phase 4
3-5 mins
182
intensity for phase 4
85-100
183
rest for phase 1
0-90 secs
184
what phase increases speed and load
power
185
exercise selection for phase 2
1 strength superset with 1 stabilization
186
phase 2 acute variables
8-12 reps 2-4 sets 2/0/2 - strength 4/2/1 - stabilization 70-80% 0-60 rest
187
hypertrophy tempo
2/0/2
188
youth considerations
submax 02, glyc. enzymes, sweat rate
189
phase 3 exercise selection
2-4 per body part
190
hypertrophy intensity
75-85%
191
things to consider for hypertensive
avoid heavy valsalva don't overgrip seated or standing modify tempo to avoid extended isometric and concent. stand and progress slowly
192
ATP recovers 85-90% at how many seconds
60
193
low volume training adaptation
neurological
194
2nd phase intensity resistance
70-80%
195
obese would work in phases
1 and 2
196
step up to balance progressions
frontal and transverse planes
197
how many core exercises for phase 2
0-4
198
number of plyo exercises for clients in phase 1
0-2
199
phase 3 rep range
6-12
200
phase 2 rep rainge
8-12
201
phase 5 goals
enhance nm effic enhance prime mover strength increase rate of force production
202
increase motor unit recruitment is a goal for phase
4
203
increase rate of force production is a goal for phase
5
204
increase frequency of motor unit recruitment and improve peak force are goals for
phase 4
205
performance benefits
strength, power, endurance, flexibility, speed, agility and balance
206
hypertensive core exercises
standing torso cable rotation and standing cobra
207
regression for ball db row
kneeling over ball
208
progressions for ball squat curl to press
alt. arm, 1 arm, single leg
209
things of concern with diabetic client
footwear, snacks with them, smr under care of doc, avoid excessive plyo and high intensity
210
phase 5 reps
1-5 power and 8-10 strength
211
considerations for clients with osteoporosis
slow/monitored progress to free sit/stand focus on hips, thighs, back arms avoid spinal loading normal breathing
212
low volume high-intensity training adaptations are (3)
inc rate of force increase motor unit recruitment increased motor synchronization
213
high volume training adaptations (3)
incrase muscle cross section area improve blood lipid serum profile increase met rate
214
active isolated stretch is held for (sets/reps)
1-2 seconds 1-2 sets 5-10 reps
215
dynamic stretch sets/reps/exercises
1 set 10 reps 3-10 exercises
216
annual plan for client with body fat reduction goals consists of phases
1 and 2
217
manufactured by the body from dietary nitrogen, fragments of carb & fat
non-essential aminos
218
tangible and practical factors necessary to help people adhere to exercise or achieve goals
instrumental support
219
body uses ____ aminos
20
220
carb, hydrogen and oxygen
carbohydrates
221
fiber for men
38g
222
fiber for women
25g
223
favorable effects - type of fat
mono and poly
224
fat percentage
20-35
225
vitamins that can cause serious birth defects
A, D, B6
226
internalized support to enhance exercise participation
exercise imagery
227
atkins, protein power and keto are what type of diet
low carb
228
pritikin and dean ornish are two examples of
high carb diets
229
delaminated protein stored as fat is from excess intake of
protein
230
3 higher carb diets
RDA pyramid, flat belly and mediterranean
231
extreme low cal
risks of malnutrition poor energy behavioral pendulum, mood swings fatigue, constipation, nausea, diarrhea, gallstone formation
232
amount of energy used at rest
resting metabolic rate 70% of TEE
233
physical activity accounts for
20% of TEE
234
thermic effect of food accounts for
6-10% of TEE
235
food that supplies all essential aminos in appropriate ratios
complete protein
236
when essential aminos are missing or present in small amounts
limiting facotr
237
2 essential aminos
arginine and histidine
238
percentage of calories that constitutes a high protein diet
35
239
body is made of what percent water
60
240
how much fat for athletes
20-25%
241
glucose, fructose and galactose are examples of
monosaccharides
242
how much cardio is suggested for average adult
150 mins moderate or 75 mins vigorous
243
sucrose, lactose and maltose are examples of
disaccharides (die - lms)
244
what is retained when dehydrated
sodium and water
245
dehydration increases
heart rate temp perceived exertion use of glycogen
246
dehydration decreases
blood volume and pressure performance and sweat rate cardiac output blood flow to skin
247
what nutrients should be consumed post exercise (within 90 mins)?
carb and protein
248
what are the side effects of excessive iron
gastro issues interferes with other minerals being absorbed
249
newbies should track food for
at least 1 week
250
what excess vitamin causes kidney stones
calcium
251
what vitamin causes calcification of blood vessels and eventually kidney, heart and lung damage
D
252
greatest potential for excess dosage (daiz)
D A Iron Zinc
253
guidelines for adequate nutrients
dietary reference intake
254
how many hours for nasm credential renewal
20 hours (2 ceu's)
255
nutritional limiting factor in training
carb availability
256
legally qualified for nutrition
registered dietician
257
carb intake percentage
45-65
258
how much carb ingested within 30 mins of exercise
1.5g/kg
259
provide nutrition, satiety, cellular fluid balance, blood sugar levels and protein conservation
carbs
260
4 body processes improved with adquate water intake
endocrine liver metabolic body temp
261
what 3 nutrients should NOT be around 100% of the daily value?
Vitamin A, Beta Cartone and Calcium (ABC)
262
TEE is the sum of
RMR, TEF and Physical Activity
263
for every 15-20 mins of exercise, consume how much water
6-12 oz
264
sum of processes an animal or plant takes in and uses for food
nutrition
265
primary purpose of a gym
prevent injury
266
primary purpose of business
create and keep loyal customers
267
phase of change where person exercises but plans to begin regularly in the next month
preparation
268
how many seconds to make a good impression
20
269
after leaving the left ventricle, blood enters the
aorta
270
this uses client's max heart rate to calculate target hr
peak max hr
271
upper endurance test
push up
272
what does the rockport walk test determine
estimated oxygen consumption
273
If shoulders are protracted and head is forward, what muscles are short
sternocleidomastoid and pec major
274
if you notice excessive extension of the lumbar spine for a client when performing multiplanar lunge to balance, what would you suggest?
shorten stride
275
low back arch on push-up usually is indicative of weak
transverse abs
276
how should pelvis be situated for lat ball stretch
posteriorly rotated
277
95% of HR max uses what pathway
phosphagen (another word for atp)
278
what vitamin increases risk of lung cancer in smokers
beta carotene
279
saturated fats raise or lower LDL
raise
280
Dean Ornish diet is over what % carbs
60
281
carpals of hand
short bones
282
neurotransmitter that carries action potential across a synapse
acetylcholine
283
metacarpals and phalanges are what type of bone
condyloid
284
cable row synergist
biceps brachii
285
carbs for adult
.8g/kg daily
286
max carb for a sports drink
8%
287
excess vitamin that causes calcification of arteries
d
288
vitamin harmful for pregnant women
700ug Vitamin A
289
rockport walk test results
estimated oxygen consumption
290
what type diabetes decreases oxygen delivery
II
291
Previous experiences produce a motor response
motor control
292
where are substances exchanged in the body
capillaries
293
exercise that involves dynamic, eccentric and concentric movement of balance leg through full ROM
balance strength
294
voluntary control
somatic system
295
reps for warm up in upper strength assessment
8-10 light
296
what person should avoid cable chops
recent c section
297
dynamic stretch for glutes
tube walk
298
sprint mechanics
triple extension of back leg in sprint, ankle plantarflexion
299
what is a precursor to hormone production
fat
300
motivating key words to replace negative
positive self talk
301
fellow gymgoer for spot
instrumental support
302
greatest influence for client
perceived value of services
303
speaking at a conference, would it earn a ceu?
yes
304
alignment of musculoskeletal system over base of support
structural efficiency
305
aterioles branch out into
venules
306
muscles responsible for plantar flexion
gastroc and soleus
307
glute max performs
HEER - hip extension and external rotation leg backwards and rotates outward
308
TFL
hip flexion, abduction, internal rotation moves leg up and away from midline, turns leg inward
309
what muscles are used in plantarflexion
gastroc and soleus
310
moves leg backwards and rotates outward
glute max
311
acc. shoulder extension, adduction, and internal rotation
lat dorsi
312
lifts leg up, turns leg out, and pulls torso back
psoas
313
moves leg up and away from midline, turns leg inward
tfl
314
hip flexion, external rotation, extends and rotates lumbar spione
psoas
315
psoas
lifts leg up, turns leg out, pulls torso back
316
pulls arms down, rotates inward, pulls arms in towards sides
lat dorsi
317
bench press assessment key points
est 1rm 8-10 warmup, rest 1 min add 5-10%, 3-4 reps, rest 2 repeat until failure (3-5 reps)
318
goal of par q
see if a doc is needed first, pre-participation health screening
319
male average hr
70
320
female average hr
75
321
max hr
220-age
322
subjective
what client tells you
323
objective
what you observe (fat, assessment)
324
zone percentages
1 - 65-75 2 - 76-85 3 - 86-95
325
karvonen
percentage hr reserve
326
top number of bp; pressure in arterial system after heart contracts
systolic
327
pressure when heart is resting and filling with blood - heart beat fading away
diastolic
328
normal bp
120/80
329
3 or more symptoms
hi-risk
330
durnin
bi, tri, subscap, iliac crest all on r side 4 site bf test
331
rockport
1 mile - measure hr in 5 secs, zone 1, 2, 3
332
ymca -
3 mins, 96 steps, 24 cycles
333
pulse
radial is preferred (by thumb) or carotid
334
pronation oa/ua - PROs GASP if he TAPS HER Very Good
OA - gastroc, adduct, soleus, peroneals, it head, hip complex, femoris UA - Ant and Post tib, vast med, glutes, hip ext rotator
335
lower agility
shark skill
336
waist/hip
.80 women .95 men
337
22-24.99
acceptable BMI 25+ increased risk 30 obesity
338
moves bones around joints
rotary motion
339
force produces rotation
torque
340
unit of force
newton meter
341
angle between 2 segments decreases
flexion
342
ipsilateral
same side
343
contrilateral
opp side
344
resting length of muscle and tension at rest
length-tension
345
muscles ability to produce tension at different shortening velocities
force velocity curve
346
when a person feels change
internal feedback
347
what axis for saggital plane
coronal
348
bicep curl is in what plane
saggital
349
saggital plane
flexion/extension
350
transverse plane
longitudinal axis internal/ext rotation divides top/bottom
351
frontal plane
adduct and abduct, lat flexion eversion/inversion ant and post axis side movements
352
many muscle groups working together to produce movement
force couple
353
one tight muscle so the other doesn't work well
altered length tension
354
this zone builds aerobic base and aids recovery
1
355
this zone builds high end work capacity
3
356
this zone increases aerobic and anaerobic endurance
2
357
muscles at proper length, proper joint motion, max force production
proper posture
358
normal extensibility of all soft tissues that allows full ROM of a joint
flexibility
359
soft tissue models along the lines of stress
Davis
360
body seeks path of least resistance
relative flexibility
361
alteration of muscle surrounding a joint
muscle imbalance
362
overactive agonist and antagonist not work well
altered reciprocal
363
inappropriate muscle takes over
synergistic dominance
364
receptors sensing distortion in body tissues
mechanoreceptors
365
surrounding joint, respond to pressure, acceleration and deceleration
joint receptors
366
sense change in muscle length and rate of length change; prevent stretching too far too fast
muscle spindles
367
sense tension and rate o ftension change - where muscle and tendon meet, causes muscle to relax when excited; prevents excessive stress/injury
gto - 30 seconds to override
368
cycle of trauma, inflammation, spasm, adhesions, altered nm control, imbalance, injury
cumulative injury cycle (break with flex training to restore ex
369
extensibility
capability of being stretched
370
Static stretching uses
autogenic or reciprocal
371
flexibility continuum
corrective, active and functional
372
Corrective flexibility
SMR and static (30 secs) - level 1 1-3 sets inc rom improve imbalances correct alt. joint motion ex. gastroc stretch,, pec wall stretch
373
Active Flexibility
strength level SMR and active isolated phase 2, 3, 4 1-2 seconds, hold 1-2, 5-10 reps Full ROM "active" stretches active standing adductor stretch / calf stretch
374
what flexibility for phase 5
smr and dynamic
375
what flexibility used for phase 2-4
active
376
variables for functional flexibility
1-2 sets, 10-15 reps, 3-10 exercises
377
tube walking, prisoner squat, multiple lunge, med ball lift and chop are examples of flexibility from phase
5
378
combo of flexibility and nervous systems ability to control ROM efficiently
dynamic ROM
379
allows agonists, antagonists, stabilizers in all 3 planes
neuromuscular effic
380
cool down
5-10 mins reduce heart rate, resp rate and restore back to baseline prevent venous pooling static and smr
381
warm up
5-10 mins low-mod intensity increase heart and resp rate prepare psychologically increase tissue temp
382
2 types of warm up
general and specific
383
cardioresp fitness
circulatory and respiratory systems supply blood to skeletal muscles during sustained activity
384
highest rate at max exertion - v02max
max o2 consumption
385
difference between resting and max peak o2 consumption
oxygen uptake reserve
386
progressing through various phases to achieve optimal levels
integrated cardio fitness training
387
ventilatory threshold
zone 2-3 aerobic to anaerobic
388
excessive frequent volume, or intensity resulting in fatigue
overtraining
389
how to regress a plank
on knees, or hands on bench
390
what does fitte stand for
frequency intensity time type
391
BORG scale
rate of perceived exertion (1-20) 12-14 is moderate
392
for an exercise to be considered aerobic it must be
rhythmic, continual and use large muscles
393
a group fitness class falls under what zone
2
394
sprinting would be zone
3
395
walking and light jogging
zone 1
396
before going to zone 2, client needs to
be able to complete 30 mins 2-3x wk
397
gold standard
vo2max
398
what type of training is best for time constrained clients
circuit
399
for someone who has feet that turn out, what exercises would you avoid
incline treadmill
400
tight hip flexors - avoid
bicycle and stepper
401
active isolated stretch
1 contracts, antag relaxes
402
all movement originates from the
core - lphc
403
lphc
lumb spine, pelvic girdle, hip and ab complex
404
goal to minimize lumbar spine movement is
core stabilization - little pelvic motion, draw belly into spine
405
marching
core stabilization
406
ball crunch
core strength
407
floor bridge floor cobra
core stabilization
408
prone isoab
core stabilization - best for beginner
409
plank
core stabilization
410
core stabilization tempo
4/2/1 slow - 1-4 sets, 1-4 exercises, 12-20 reps, 0-90 secs rest
411
back extension
core strength
412
