NASM FINAL EXAM part 1 Flashcards
FICK EQUATION IS USED TO DETERMINE
OXYGEN CONSUMPTION
3.5ml Oxygen per k/bw per minute
resting oxygen consumption
what exercise would you perform for a knee that moves inward on s/l squat?
tube walking
% communication is non-verbal
55
for person who has never worked out before, how many exercises would you begin with?
1-2 per body part
marathon uses what for preferred energy
fats
hypertensive - what type of cobra
standing
protein strands are first broken down in the
stomach
With seniors, max oxygen intake ________ as they exercise
increases
what type of ab exercise for obese
prone iso ab
Considerations with youth in regard to heat tolerance
higher submax oxygen demand; lower sweat rate
what category exercise are box run steps
plyo power
internal and external obliques are an example of
force couple
cable lift is what type of exercise
core strength
what level increases lbm
strength
what postural disorder would have a hamstring strain
lower crossed
knee adduction would stem from what postural disorder
pronation
max sets in a workout
36
what is the middle layer of muscle called
perimysium
goals should be challenging but not extreme, thus they should be
attainable
does the fda need to approve supplements
no
what should be consumed less than 100% (retinol)
Vit A
risk increases when bmi is
25 or greater
obesity bmi
30
knees in on OHS - OA - VTAB jeans give me Good Vibes
bicep femoris tfl vastus lateralis adductors (lat gastroc)
knees in on OHS - UA - VTAB jeans give me Good Vibes
vmo glutes (med hams and med gastroc?)
feet out - ohs - OA - BLiSTrs for GGRaMMPS
Lat. Gastroc Bi Femoris Soleus TFL
Feet out - OHS - UA - BLiSTrs for GGRaMMPS
Glutes GRacillis Med gastroc Med ham Popliteus Sartorius
excess forward lean - ua - elf’s SHAG with AGE
Ant tibialis Glutes Erector spinae
lower back arch - ua - lower HEL HIG
Hamstring Int core Glutes
excess forward lean - OA - elf’s SHAG with AGE
Soleus Hip Ab complex Gastroc
lower back arch - oa - lower HEL HIG
Hip flexor Erect spinae Lat dorsi
arms fall forward - oa - In Fall, Lucy Pics The Corn and Traps Roger Rabbit Daily
Lat Dorsi Pecs Teres Major Coracobrachialis
arms fall forward - UA - In Fall, Lucy Pics the Corn and Traps Roger Rabbit Daily
Traps Rot Cuff Rhomb Post. Delt
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
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
Heels rise - Sol rises as Ants Sleep
OA - Soleus UA - Ant. Tibialis
Flat Feet - OHS - PaperTowels are FLat at PATs GrandMa’s - OA
OA Peronneal TFL Femoris Lat Gastroc
Flat Feet - OHS - PaperTowels are FLat at PATs GrandMa’s - UA
UA Ant and Post Tibialis Glute Medius Medial Gastroc
ROUND back - HARE IGE (rabbits rounded backs)
OA - Hams, Add, Rect, Ext Obli UA - Intrin, Glutes, Erect Spinae
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)
Rounded back, what exercises to strengthen?
floor cobra, ball cobra, ball back extension
Knees OUT of PeanutButter Tiny Girl, eat HAM
OA -Pirif, Bic fem, tfl, Glute Med/Min UA - Hams, Adduct, Glute Max
Knees out - what exercise?
ball squat with adduction; bridge with adduction
Flat feet - what exercise?
S/L bal rewach, s/l calf raise (stretch tfl, hams, peronneals, calf)
heels rise, what exercise?
s/l bal reach and s/l squat
arms fall forward, what exercise?
squat to row, floor ball cobra
what exercise for feet turning out?
single leg balance reach
what exercise for push/pull shoulders elevate?
floor/ball cobra
head moves forward so you need to
tuck chin and keep head neutral
s/l squat and knees move in so you would add this to your workout
tube walking
what exercises if knees cave in on ohs?
lat walk, ball squat with adduction, ball bridge with adduction
back arches so you would add what exercise?
ball squat / floor/ball bridge
excessive forward lean so you would add what exercise to strengthen?
ball squats
Dynamic posture consists of what 3 exercises?
overhead squat push/pull balance
Overhead squat points
assess dynamic flexibility core strength balance neuromusc control
What level do you squat to on the OHS assessment?
chair height
Footwear for OHS?
NO SHOES
How many reps for push/pull assessment?
20
How many reps for OHS?
5
Push-Up assessment duration?
60 seconds or exhaustion
What tests upper agility stabilization?
Davies - 36” apart, 15 seconds/side
What tests lower agility and neuromusc control?
Shark Skill
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
Muscles used for Inspiration: MinorDESS
Pec Minor Diaphragm Scalene Sternocleidomastoid
Agonist for the squat
glute/quad
antagonist for squat
psoas
stabilizer for squat
transverse ab
synergist for squat
hamstring
gathering sensory information to integrate with previous experiences -
motor response
shoulder press uses
delt, rotator cuff and triceps
repeated motor control is
motor learning
lower cross syndrome would possibly have
low back pain, hamstring strain, anterior knee pain
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
Pronation Distortion injuries
plant fasc, shin splints, pat. tendonitis, low back pain
pronation distortion decreases
ankle dorsiflexion and inversion
layer of connective muscle under the fascia and surrounds the muscle
epimysium
Symptoms associated w/upper crossed
headaches, bic. tendonitis, rot cuff, thoracic outlet
Upper Crossed OA - Upper is a Major PLSSSS / RIDS Minor Traps
Upper Traps, Scap, Sterno, Scalene, Lat Dorsi, Teres Major, Subscap, Pecs
Upper Crossed - UA - Upper is a Major PLSSS / RIDS Minor Traps
MLTrap, Teres Minor, Infraspinatus, Rhomboids, Serratus Ant, Deep cervical
Altered Joint Mechanics for Upper Cross
increased cervical extension, scap protract and elevation and decreased shoulder extension and external rotation
altered joint mechanics for lower cross
increased lumbar extension and decreased hip extension
altered joint mechanics for pronation distortion - increased
knee adduction, internal rotation, foot pronation
pronation distortion decreased
ankle dorsiflexion and ankle inversion
what muscle provides for shoulder extension, adduction and internal rotation
lat dorsi
what form for pelvis when running
neutral with slight forward lean
LPHC is composed of
lumbar spine pelvic girdle abs hips
static stretch is held for how long and number of sets
1-2 sets 30 seconds
high levels of force for prolonged periods is
muscular endurance
lumbar spine, pelvic girdle, abs and hips make up the
lphc
this stretch is held for 30 seconds, 1-2 sets
static stretch
muscular endurance
high levels of force for prolonged periods
3 functional outcomes of the core
intevertebral stability, lumbo pelvic stability and movement efficiency
this increases EMG activity and pelvic stabilization as it recruits local core stabilizers
drawing in
7 methods for prescribing intensity
peak vo2, vo2 reserve, peak MET, peak HR, HRR, rate of perceived exertion, talk test
lunge to 2 arm db press is a
total body strength exercise
squat, curl to 2arm press
strength
co-contraction of global muscles
bracing
global muscles
rect ab, ext. obliques, quad. lumborum
rotational chest pass
core power
step-up to OH press saggital plane is a
total body STRENGTH
romanian deadlift, shrug to calf raise
total body strength
med ball pullover throw front med ball oblique throw soccer throw
core power
squat jump
plyo strength
2arm push press
total body power
s/l squat touchdown
balance strength
ball squat
core stabilization
ball crunch
core strength
tuck jump
plyo strength
multiplanar hop
balance power
seated cable row
strength
seated lat pulldown
strength
butt kick
plyo strength
back extension
core strength
s/l squat
balance strength
multi s/l box hop-up/down
balance power
step up to balance
balance stabilization
bb clean
total body power
s/l rdl
balance strength
db snatch
total body power
step up to balance
balance STRENGTH
cable rotation
core strength
multiplanar lunge to balance
balance strength
straight arm pull down
strength
squat thrust
total body power
reverse crunch
core strength
clean and jerk
total body power
supported db row
strength
power step up
plyo strength
kb hang
total body power
clean and snatch from the floor, at which body landmark does the first pull end?
knees
Based on exercise selection continuum, what exercises should be selected for the adaptation of stabilization?
total body multi-joint or single joint controlled unstable
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
what does SAID stand for
SPECIFIC ADAPTATION to IMPOSED DEMANDS
Plyo push-up is a
chest power exercise
s/l pull down
back stabilization
rotational chest pass, 2arm med ball pass, speed tubing chest pass and plyo push-up are
chest power
s/l pull down, ball cobra, STANDing cable row and ball DB row are examples of what type of exercise
back stabilization
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
Corrective flexibility techniques
SMR and static
Integrated Performance Paradigm
efficient movement requires eccentric force reduction, iso stab, and conc force production
Marching
core stabilization
s/l balance
balance stabilization
ice skater
plyo power
s/l balance reach
balance stabilization
squat jump w/stabilization
plyo stabilization
floor bridge
core stabilization
front med ball throw
shoulder power
s/l hip internal/external rotation
balance stabilization
box jump up with stabilization
plyo stabilization
s/l power step up
plyo power
s/l oh press
shoulder stabilization
s/l lift and chop
balance stabilization
s/l throw and catch
balance stabilization
box jump down with stabilization
plyo stabilization
floor bridge, floor prone cobra
core stabilization
s/l db scaption
shoulder stabilization
stand cable chest press
chest stabilization
push-up
chest stabilization
proprio plyometrics
plyo power
single leg throw and catch
balance stabilization
multiplanar jump up with stabilization
plyo stabilization
prone iso abs
core stabilization
speed tubing shoulder press
shoulder power
seated ball military press
shoulder stabilization
ball pushup
chest stabilization
standing cable chest press
chest stabilization
oh med ball throw
shoulder power
max strength number of exercises per body part
1-3
phase 1 stabilization reps/sets
12-20 (or 6-10 for single leg) 1-3 sets
rest for hypertrophy
0-60s
max strength sets and reps
4-6 sets 1-5 reps
phase 4 tempo for resistance
x/x/x
body fat reduction phases
1 and 2
rest between circuits in power
3-5 mins
phase 3 hypertrophy - sets
3-5
phase 4 reps
1-5
active isolated stretch
held 1-2 seconds
what is seen with higher volume training
cellular adaptations
stabilization intensity
50-70%
rest for phase 4
3-5 mins
intensity for phase 4
85-100
rest for phase 1
0-90 secs
what phase increases speed and load
power
exercise selection for phase 2
1 strength superset with 1 stabilization
phase 2 acute variables
8-12 reps 2-4 sets 2/0/2 - strength 4/2/1 - stabilization 70-80% 0-60 rest
hypertrophy tempo
2/0/2
youth considerations
submax 02, glyc. enzymes, sweat rate
phase 3 exercise selection
2-4 per body part
hypertrophy intensity
75-85%
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
ATP recovers 85-90% at how many seconds
60
low volume training adaptation
neurological
2nd phase intensity resistance
70-80%
obese would work in phases
1 and 2
step up to balance progressions
frontal and transverse planes
how many core exercises for phase 2
0-4
number of plyo exercises for clients in phase 1
0-2
phase 3 rep range
6-12
phase 2 rep rainge
8-12
phase 5 goals
enhance nm effic enhance prime mover strength increase rate of force production
increase motor unit recruitment is a goal for phase
4
increase rate of force production is a goal for phase
5
increase frequency of motor unit recruitment and improve peak force are goals for
phase 4
performance benefits
strength, power, endurance, flexibility, speed, agility and balance
hypertensive core exercises
standing torso cable rotation and standing cobra
regression for ball db row
kneeling over ball
progressions for ball squat curl to press
alt. arm, 1 arm, single leg
things of concern with diabetic client
footwear, snacks with them, smr under care of doc, avoid excessive plyo and high intensity
phase 5 reps
1-5 power and 8-10 strength
considerations for clients with osteoporosis
slow/monitored progress to free sit/stand focus on hips, thighs, back arms avoid spinal loading normal breathing
low volume high-intensity training adaptations are (3)
inc rate of force increase motor unit recruitment increased motor synchronization
high volume training adaptations (3)
incrase muscle cross section area improve blood lipid serum profile increase met rate
active isolated stretch is held for (sets/reps)
1-2 seconds 1-2 sets 5-10 reps
dynamic stretch sets/reps/exercises
1 set 10 reps 3-10 exercises
annual plan for client with body fat reduction goals consists of phases
1 and 2
manufactured by the body from dietary nitrogen, fragments of carb & fat
non-essential aminos
tangible and practical factors necessary to help people adhere to exercise or achieve goals
instrumental support
body uses ____ aminos
20
carb, hydrogen and oxygen
carbohydrates
fiber for men
38g
fiber for women
25g
favorable effects - type of fat
mono and poly
fat percentage
20-35
vitamins that can cause serious birth defects
A, D, B6
internalized support to enhance exercise participation
exercise imagery
atkins, protein power and keto are what type of diet
low carb
pritikin and dean ornish are two examples of
high carb diets
delaminated protein stored as fat is from excess intake of
protein
3 higher carb diets
RDA pyramid, flat belly and mediterranean
extreme low cal
risks of malnutrition poor energy behavioral pendulum, mood swings fatigue, constipation, nausea, diarrhea, gallstone formation
amount of energy used at rest
resting metabolic rate 70% of TEE
physical activity accounts for
20% of TEE
thermic effect of food accounts for
6-10% of TEE
food that supplies all essential aminos in appropriate ratios
complete protein
when essential aminos are missing or present in small amounts
limiting facotr
2 essential aminos
arginine and histidine
percentage of calories that constitutes a high protein diet
35
body is made of what percent water
60
how much fat for athletes
20-25%
glucose, fructose and galactose are examples of
monosaccharides
how much cardio is suggested for average adult
150 mins moderate or 75 mins vigorous
sucrose, lactose and maltose are examples of
disaccharides (die - lms)
what is retained when dehydrated
sodium and water
dehydration increases
heart rate temp perceived exertion use of glycogen
dehydration decreases
blood volume and pressure performance and sweat rate cardiac output blood flow to skin
what nutrients should be consumed post exercise (within 90 mins)?
carb and protein
what are the side effects of excessive iron
gastro issues interferes with other minerals being absorbed
newbies should track food for
at least 1 week
what excess vitamin causes kidney stones
calcium
what vitamin causes calcification of blood vessels and eventually kidney, heart and lung damage
D
greatest potential for excess dosage (daiz)
D A Iron Zinc
guidelines for adequate nutrients
dietary reference intake
how many hours for nasm credential renewal
20 hours (2 ceu’s)
nutritional limiting factor in training
carb availability
legally qualified for nutrition
registered dietician
carb intake percentage
45-65
how much carb ingested within 30 mins of exercise
1.5g/kg
provide nutrition, satiety, cellular fluid balance, blood sugar levels and protein conservation
carbs
4 body processes improved with adquate water intake
endocrine liver metabolic body temp
what 3 nutrients should NOT be around 100% of the daily value?
Vitamin A, Beta Cartone and Calcium (ABC)
TEE is the sum of
RMR, TEF and Physical Activity
for every 15-20 mins of exercise, consume how much water
6-12 oz
sum of processes an animal or plant takes in and uses for food
nutrition
primary purpose of a gym
prevent injury
primary purpose of business
create and keep loyal customers
phase of change where person exercises but plans to begin regularly in the next month
preparation
how many seconds to make a good impression
20
after leaving the left ventricle, blood enters the
aorta
this uses client’s max heart rate to calculate target hr
peak max hr
upper endurance test
push up
what does the rockport walk test determine
estimated oxygen consumption
If shoulders are protracted and head is forward, what muscles are short
sternocleidomastoid and pec major
if you notice excessive extension of the lumbar spine for a client when performing multiplanar lunge to balance, what would you suggest?
shorten stride
low back arch on push-up usually is indicative of weak
transverse abs
how should pelvis be situated for lat ball stretch
posteriorly rotated
95% of HR max uses what pathway
phosphagen (another word for atp)
what vitamin increases risk of lung cancer in smokers
beta carotene
saturated fats raise or lower LDL
raise
Dean Ornish diet is over what % carbs
60
carpals of hand
short bones
neurotransmitter that carries action potential across a synapse
acetylcholine
metacarpals and phalanges are what type of bone
condyloid
cable row synergist
biceps brachii
carbs for adult
.8g/kg daily
max carb for a sports drink
8%
excess vitamin that causes calcification of arteries
d
vitamin harmful for pregnant women
700ug Vitamin A
rockport walk test results
estimated oxygen consumption
what type diabetes decreases oxygen delivery
II
Previous experiences produce a motor response
motor control
where are substances exchanged in the body
capillaries
exercise that involves dynamic, eccentric and concentric movement of balance leg through full ROM
balance strength
voluntary control
somatic system
reps for warm up in upper strength assessment
8-10 light
what person should avoid cable chops
recent c section
dynamic stretch for glutes
tube walk
sprint mechanics
triple extension of back leg in sprint, ankle plantarflexion
what is a precursor to hormone production
fat
motivating key words to replace negative
positive self talk
fellow gymgoer for spot
instrumental support
greatest influence for client
perceived value of services
speaking at a conference, would it earn a ceu?
yes
alignment of musculoskeletal system over base of support
structural efficiency
aterioles branch out into
venules
muscles responsible for plantar flexion
gastroc and soleus
glute max performs
HEER - hip extension and external rotation leg backwards and rotates outward
TFL
hip flexion, abduction, internal rotation moves leg up and away from midline, turns leg inward
what muscles are used in plantarflexion
gastroc and soleus
moves leg backwards and rotates outward
glute max
acc. shoulder extension, adduction, and internal rotation
lat dorsi
lifts leg up, turns leg out, and pulls torso back
psoas
moves leg up and away from midline, turns leg inward
tfl
hip flexion, external rotation, extends and rotates lumbar spione
psoas
psoas
lifts leg up, turns leg out, pulls torso back
pulls arms down, rotates inward, pulls arms in towards sides
lat dorsi
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)
goal of par q
see if a doc is needed first, pre-participation health screening
male average hr
70
female average hr
75
max hr
220-age
subjective
what client tells you
objective
what you observe (fat, assessment)
zone percentages
1 - 65-75 2 - 76-85 3 - 86-95
karvonen
percentage hr reserve
top number of bp; pressure in arterial system after heart contracts
systolic
pressure when heart is resting and filling with blood - heart beat fading away
diastolic
normal bp
120/80
3 or more symptoms
hi-risk
durnin
bi, tri, subscap, iliac crest all on r side 4 site bf test
rockport
1 mile - measure hr in 5 secs, zone 1, 2, 3
ymca -
3 mins, 96 steps, 24 cycles
pulse
radial is preferred (by thumb) or carotid
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
lower agility
shark skill
waist/hip
.80 women .95 men
22-24.99
acceptable BMI 25+ increased risk 30 obesity
moves bones around joints
rotary motion
force produces rotation
torque
unit of force
newton meter
angle between 2 segments decreases
flexion
ipsilateral
same side
contrilateral
opp side
resting length of muscle and tension at rest
length-tension
muscles ability to produce tension at different shortening velocities
force velocity curve
when a person feels change
internal feedback
what axis for saggital plane
coronal
bicep curl is in what plane
saggital
saggital plane
flexion/extension
transverse plane
longitudinal axis internal/ext rotation divides top/bottom
frontal plane
adduct and abduct, lat flexion eversion/inversion ant and post axis side movements
many muscle groups working together to produce movement
force couple
one tight muscle so the other doesn’t work well
altered length tension
this zone builds aerobic base and aids recovery
1
this zone builds high end work capacity
3
this zone increases aerobic and anaerobic endurance
2
muscles at proper length, proper joint motion, max force production
proper posture
normal extensibility of all soft tissues that allows full ROM of a joint
flexibility
soft tissue models along the lines of stress
Davis
body seeks path of least resistance
relative flexibility
alteration of muscle surrounding a joint
muscle imbalance
overactive agonist and antagonist not work well
altered reciprocal
inappropriate muscle takes over
synergistic dominance
receptors sensing distortion in body tissues
mechanoreceptors
surrounding joint, respond to pressure, acceleration and deceleration
joint receptors
sense change in muscle length and rate of length change; prevent stretching too far too fast
muscle spindles
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
cycle of trauma, inflammation, spasm, adhesions, altered nm control, imbalance, injury
cumulative injury cycle (break with flex training to restore ex
extensibility
capability of being stretched
Static stretching uses
autogenic or reciprocal
flexibility continuum
corrective, active and functional
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
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
what flexibility for phase 5
smr and dynamic
what flexibility used for phase 2-4
active
variables for functional flexibility
1-2 sets, 10-15 reps, 3-10 exercises
tube walking, prisoner squat, multiple lunge, med ball lift and chop are examples of flexibility from phase
5
combo of flexibility and nervous systems ability to control ROM efficiently
dynamic ROM
allows agonists, antagonists, stabilizers in all 3 planes
neuromuscular effic
cool down
5-10 mins reduce heart rate, resp rate and restore back to baseline prevent venous pooling static and smr
warm up
5-10 mins low-mod intensity increase heart and resp rate prepare psychologically increase tissue temp
2 types of warm up
general and specific
cardioresp fitness
circulatory and respiratory systems supply blood to skeletal muscles during sustained activity
highest rate at max exertion - v02max
max o2 consumption
difference between resting and max peak o2 consumption
oxygen uptake reserve
progressing through various phases to achieve optimal levels
integrated cardio fitness training
ventilatory threshold
zone 2-3 aerobic to anaerobic
excessive frequent volume, or intensity resulting in fatigue
overtraining
how to regress a plank
on knees, or hands on bench
what does fitte stand for
frequency intensity time type
BORG scale
rate of perceived exertion (1-20) 12-14 is moderate
for an exercise to be considered aerobic it must be
rhythmic, continual and use large muscles
a group fitness class falls under what zone
2
sprinting would be zone
3
walking and light jogging
zone 1
before going to zone 2, client needs to
be able to complete 30 mins 2-3x wk
gold standard
vo2max
what type of training is best for time constrained clients
circuit
for someone who has feet that turn out, what exercises would you avoid
incline treadmill
tight hip flexors - avoid
bicycle and stepper
active isolated stretch
1 contracts, antag relaxes
all movement originates from the
core - lphc
lphc
lumb spine, pelvic girdle, hip and ab complex
goal to minimize lumbar spine movement is
core stabilization - little pelvic motion, draw belly into spine
marching
core stabilization
ball crunch
core strength
floor bridge floor cobra
core stabilization
prone isoab
core stabilization - best for beginner
plank
core stabilization
core stabilization tempo
4/2/1 slow - 1-4 sets, 1-4 exercises, 12-20 reps, 0-90 secs rest
back extension
core strength
