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NASM CPT (excuse typos - rushed to enter content) > NASM FINAL EXAM part 1 > Flashcards

NASM FINAL EXAM part 1 Flashcards

1
Q

FICK EQUATION IS USED TO DETERMINE

A

OXYGEN CONSUMPTION

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2
Q

3.5ml Oxygen per k/bw per minute

A

resting oxygen consumption

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3
Q

what exercise would you perform for a knee that moves inward on s/l squat?

A

tube walking

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4
Q

% communication is non-verbal

A

55

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5
Q

for person who has never worked out before, how many exercises would you begin with?

A

1-2 per body part

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6
Q

marathon uses what for preferred energy

A

fats

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7
Q

hypertensive - what type of cobra

A

standing

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8
Q

protein strands are first broken down in the

A

stomach

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9
Q

With seniors, max oxygen intake ________ as they exercise

A

increases

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10
Q

what type of ab exercise for obese

A

prone iso ab

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11
Q

Considerations with youth in regard to heat tolerance

A

higher submax oxygen demand; lower sweat rate

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12
Q

what category exercise are box run steps

A

plyo power

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13
Q

internal and external obliques are an example of

A

force couple

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14
Q

cable lift is what type of exercise

A

core strength

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15
Q

what level increases lbm

A

strength

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16
Q

what postural disorder would have a hamstring strain

A

lower crossed

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17
Q

knee adduction would stem from what postural disorder

A

pronation

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18
Q

max sets in a workout

A

36

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19
Q

what is the middle layer of muscle called

A

perimysium

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20
Q

goals should be challenging but not extreme, thus they should be

A

attainable

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21
Q

does the fda need to approve supplements

A

no

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22
Q

what should be consumed less than 100% (retinol)

A

Vit A

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23
Q

risk increases when bmi is

A

25 or greater

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24
Q

obesity bmi

A

30

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25
Q

knees in on OHS - OA - VTAB jeans give me Good Vibes

A

bicep femoris tfl vastus lateralis adductors (lat gastroc)

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26
Q

knees in on OHS - UA - VTAB jeans give me Good Vibes

A

vmo glutes (med hams and med gastroc?)

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27
Q

feet out - ohs - OA - BLiSTrs for GGRaMMPS

A

Lat. Gastroc Bi Femoris Soleus TFL

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28
Q

Feet out - OHS - UA - BLiSTrs for GGRaMMPS

A

Glutes GRacillis Med gastroc Med ham Popliteus Sartorius

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29
Q

excess forward lean - ua - elf’s SHAG with AGE

A

Ant tibialis Glutes Erector spinae

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30
Q

lower back arch - ua - lower HEL HIG

A

Hamstring Int core Glutes

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31
Q

excess forward lean - OA - elf’s SHAG with AGE

A

Soleus Hip Ab complex Gastroc

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32
Q

lower back arch - oa - lower HEL HIG

A

Hip flexor Erect spinae Lat dorsi

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33
Q

arms fall forward - oa - In Fall, Lucy Pics The Corn and Traps Roger Rabbit Daily

A

Lat Dorsi Pecs Teres Major Coracobrachialis

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34
Q

arms fall forward - UA - In Fall, Lucy Pics the Corn and Traps Roger Rabbit Daily

A

Traps Rot Cuff Rhomb Post. Delt

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35
Q

Push/Pull - shoulders elevate - Savannah UT Smith - traps midlower balls as she rotates rhomb

A

OA - SUTS - Scap/Upper Trap/Sternocl. UA - Mid/Lower Traps, rhomboids, rotator cuff

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36
Q

Push/Pull - head goes forward - See Shirley Sue’s (head go forward) to eat Deep dish pie

A

OA - Sterno, Scap, Scalene UA - Deep cervical flexors

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37
Q

Heels rise - Sol rises as Ants Sleep

A

OA - Soleus UA - Ant. Tibialis

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38
Q

Flat Feet - OHS - PaperTowels are FLat at PATs GrandMa’s - OA

A

OA Peronneal TFL Femoris Lat Gastroc

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39
Q

Flat Feet - OHS - PaperTowels are FLat at PATs GrandMa’s - UA

A

UA Ant and Post Tibialis Glute Medius Medial Gastroc

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40
Q

ROUND back - HARE IGE (rabbits rounded backs)

A

OA - Hams, Add, Rect, Ext Obli UA - Intrin, Glutes, Erect Spinae

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41
Q

Weight Shift - Shifty BATs eat Pretty Good / on Green Apples

A

OA - Bic fem, Add (same), Tfl, Piriformis, Glute Med (opp) UA - Glute Med (same), Adductors (opp)

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42
Q

Rounded back, what exercises to strengthen?

A

floor cobra, ball cobra, ball back extension

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43
Q

Knees OUT of PeanutButter Tiny Girl, eat HAM

A

OA -Pirif, Bic fem, tfl, Glute Med/Min UA - Hams, Adduct, Glute Max

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44
Q

Knees out - what exercise?

A

ball squat with adduction; bridge with adduction

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45
Q

Flat feet - what exercise?

A

S/L bal rewach, s/l calf raise (stretch tfl, hams, peronneals, calf)

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46
Q

heels rise, what exercise?

A

s/l bal reach and s/l squat

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47
Q

arms fall forward, what exercise?

A

squat to row, floor ball cobra

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48
Q

what exercise for feet turning out?

A

single leg balance reach

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49
Q

what exercise for push/pull shoulders elevate?

A

floor/ball cobra

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50
Q

head moves forward so you need to

A

tuck chin and keep head neutral

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51
Q

s/l squat and knees move in so you would add this to your workout

A

tube walking

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52
Q

what exercises if knees cave in on ohs?

A

lat walk, ball squat with adduction, ball bridge with adduction

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53
Q

back arches so you would add what exercise?

A

ball squat / floor/ball bridge

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54
Q

excessive forward lean so you would add what exercise to strengthen?

A

ball squats

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55
Q

Dynamic posture consists of what 3 exercises?

A

overhead squat push/pull balance

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56
Q

Overhead squat points

A

assess dynamic flexibility core strength balance neuromusc control

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57
Q

What level do you squat to on the OHS assessment?

A

chair height

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58
Q

Footwear for OHS?

A

NO SHOES

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59
Q

How many reps for push/pull assessment?

A

20

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60
Q

How many reps for OHS?

A

5

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61
Q

Push-Up assessment duration?

A

60 seconds or exhaustion

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62
Q

What tests upper agility stabilization?

A

Davies - 36” apart, 15 seconds/side

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63
Q

What tests lower agility and neuromusc control?

A

Shark Skill

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64
Q

Shark Skill test pointers

A

.10 for deducted for non-hop leg touches floor,, hands off hips, wrong square, not return to center; do twice with each foot

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65
Q

Muscles used for Inspiration: MinorDESS

A

Pec Minor Diaphragm Scalene Sternocleidomastoid

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66
Q

Agonist for the squat

A

glute/quad

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67
Q

antagonist for squat

A

psoas

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68
Q

stabilizer for squat

A

transverse ab

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69
Q

synergist for squat

A

hamstring

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70
Q

gathering sensory information to integrate with previous experiences -

A

motor response

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71
Q

shoulder press uses

A

delt, rotator cuff and triceps

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72
Q

repeated motor control is

A

motor learning

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73
Q

lower cross syndrome would possibly have

A

low back pain, hamstring strain, anterior knee pain

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74
Q

OA and UA for lower crossed (lower HAGS LE/GIT have ATP

A

OA - hams, adds, gastroc, soleus, lat dorsi, erect spinae UA - glutes, int oblique, trans ab, ant and posterior tibialis

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75
Q

Pronation Distortion injuries

A

plant fasc, shin splints, pat. tendonitis, low back pain

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76
Q

pronation distortion decreases

A

ankle dorsiflexion and inversion

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77
Q

layer of connective muscle under the fascia and surrounds the muscle

A

epimysium

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78
Q

Symptoms associated w/upper crossed

A

headaches, bic. tendonitis, rot cuff, thoracic outlet

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79
Q

Upper Crossed OA - Upper is a Major PLSSSS / RIDS Minor Traps

A

Upper Traps, Scap, Sterno, Scalene, Lat Dorsi, Teres Major, Subscap, Pecs

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80
Q

Upper Crossed - UA - Upper is a Major PLSSS / RIDS Minor Traps

A

MLTrap, Teres Minor, Infraspinatus, Rhomboids, Serratus Ant, Deep cervical

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81
Q

Altered Joint Mechanics for Upper Cross

A

increased cervical extension, scap protract and elevation and decreased shoulder extension and external rotation

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82
Q

altered joint mechanics for lower cross

A

increased lumbar extension and decreased hip extension

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83
Q

altered joint mechanics for pronation distortion - increased

A

knee adduction, internal rotation, foot pronation

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84
Q

pronation distortion decreased

A

ankle dorsiflexion and ankle inversion

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85
Q

what muscle provides for shoulder extension, adduction and internal rotation

A

lat dorsi

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86
Q

what form for pelvis when running

A

neutral with slight forward lean

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87
Q

LPHC is composed of

A

lumbar spine pelvic girdle abs hips

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88
Q

static stretch is held for how long and number of sets

A

1-2 sets 30 seconds

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89
Q

high levels of force for prolonged periods is

A

muscular endurance

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90
Q

lumbar spine, pelvic girdle, abs and hips make up the

A

lphc

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91
Q

this stretch is held for 30 seconds, 1-2 sets

A

static stretch

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92
Q

muscular endurance

A

high levels of force for prolonged periods

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93
Q

3 functional outcomes of the core

A

intevertebral stability, lumbo pelvic stability and movement efficiency

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94
Q

this increases EMG activity and pelvic stabilization as it recruits local core stabilizers

A

drawing in

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95
Q

7 methods for prescribing intensity

A

peak vo2, vo2 reserve, peak MET, peak HR, HRR, rate of perceived exertion, talk test

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96
Q

lunge to 2 arm db press is a

A

total body strength exercise

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97
Q

squat, curl to 2arm press

A

strength

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98
Q

co-contraction of global muscles

A

bracing

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99
Q

global muscles

A

rect ab, ext. obliques, quad. lumborum

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100
Q

rotational chest pass

A

core power

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101
Q

step-up to OH press saggital plane is a

A

total body STRENGTH

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102
Q

romanian deadlift, shrug to calf raise

A

total body strength

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103
Q

med ball pullover throw front med ball oblique throw soccer throw

A

core power

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104
Q

squat jump

A

plyo strength

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105
Q

2arm push press

A

total body power

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106
Q

s/l squat touchdown

A

balance strength

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107
Q

ball squat

A

core stabilization

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108
Q

ball crunch

A

core strength

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109
Q

tuck jump

A

plyo strength

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110
Q

multiplanar hop

A

balance power

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111
Q

seated cable row

A

strength

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112
Q

seated lat pulldown

A

strength

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113
Q

butt kick

A

plyo strength

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114
Q

back extension

A

core strength

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115
Q

s/l squat

A

balance strength

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116
Q

multi s/l box hop-up/down

A

balance power

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117
Q

step up to balance

A

balance stabilization

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118
Q

bb clean

A

total body power

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119
Q

s/l rdl

A

balance strength

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120
Q

db snatch

A

total body power

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121
Q

step up to balance

A

balance STRENGTH

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122
Q

cable rotation

A

core strength

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123
Q

multiplanar lunge to balance

A

balance strength

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124
Q

straight arm pull down

A

strength

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125
Q

squat thrust

A

total body power

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126
Q

reverse crunch

A

core strength

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127
Q

clean and jerk

A

total body power

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128
Q

supported db row

A

strength

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129
Q

power step up

A

plyo strength

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130
Q

kb hang

A

total body power

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Perfectly
131
Q

clean and snatch from the floor, at which body landmark does the first pull end?

A

knees

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132
Q

Based on 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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133
Q

benefits of flexibility training

A

correct imbalances increase joint rom decrease excess tension relieve joint stress maintain normal functional length improve nm efficiency improve nm function improve extensibility

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134
Q

what does SAID stand for

A

SPECIFIC ADAPTATION to IMPOSED DEMANDS

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135
Q

Plyo push-up is a

A

chest power exercise

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136
Q

s/l pull down

A

back stabilization

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137
Q

rotational chest pass, 2arm med ball pass, speed tubing chest pass and plyo push-up are

A

chest power

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138
Q

s/l pull down, ball cobra, STANDing cable row and ball DB row are examples of what type of exercise

A

back stabilization

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139
Q

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

A

total body stabilization

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140
Q

Corrective flexibility techniques

A

SMR and static

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141
Q

Integrated Performance Paradigm

A

efficient movement requires eccentric force reduction, iso stab, and conc force production

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142
Q

Marching

A

core stabilization

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143
Q

s/l balance

A

balance stabilization

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144
Q

ice skater

A

plyo power

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145
Q

s/l balance reach

A

balance stabilization

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146
Q

squat jump w/stabilization

A

plyo stabilization

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147
Q

floor bridge

A

core stabilization

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148
Q

front med ball throw

A

shoulder power

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149
Q

s/l hip internal/external rotation

A

balance stabilization

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150
Q

box jump up with stabilization

A

plyo stabilization

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151
Q

s/l power step up

A

plyo power

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152
Q

s/l oh press

A

shoulder stabilization

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153
Q

s/l lift and chop

A

balance stabilization

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154
Q

s/l throw and catch

A

balance stabilization

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155
Q

box jump down with stabilization

A

plyo stabilization

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156
Q

floor bridge, floor prone cobra

A

core stabilization

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157
Q

s/l db scaption

A

shoulder stabilization

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158
Q

stand cable chest press

A

chest stabilization

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159
Q

push-up

A

chest stabilization

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160
Q

proprio plyometrics

A

plyo power

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161
Q

single leg throw and catch

A

balance stabilization

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162
Q

multiplanar jump up with stabilization

A

plyo stabilization

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163
Q

prone iso abs

A

core stabilization

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164
Q

speed tubing shoulder press

A

shoulder power

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165
Q

seated ball military press

A

shoulder stabilization

166
Q

ball pushup

A

chest stabilization

167
Q

standing cable chest press

A

chest stabilization

168
Q

oh med ball throw

A

shoulder power

169
Q

max strength number of exercises per body part

A

1-3

170
Q

phase 1 stabilization reps/sets

A

12-20 (or 6-10 for single leg) 1-3 sets

171
Q

rest for hypertrophy

A

0-60s

172
Q

max strength sets and reps

A

4-6 sets 1-5 reps

173
Q

phase 4 tempo for resistance

A

x/x/x

174
Q

body fat reduction phases

A

1 and 2

175
Q

rest between circuits in power

A

3-5 mins

176
Q

phase 3 hypertrophy - sets

A

3-5

177
Q

phase 4 reps

A

1-5

178
Q

active isolated stretch

A

held 1-2 seconds

179
Q

what is seen with higher volume training

A

cellular adaptations

180
Q

stabilization intensity

A

50-70%

181
Q

rest for phase 4

A

3-5 mins

182
Q

intensity for phase 4

A

85-100

183
Q

rest for phase 1

A

0-90 secs

184
Q

what phase increases speed and load

A

power

185
Q

exercise selection for phase 2

A

1 strength superset with 1 stabilization

186
Q

phase 2 acute variables

A

8-12 reps 2-4 sets 2/0/2 - strength 4/2/1 - stabilization 70-80% 0-60 rest

187
Q

hypertrophy tempo

A

2/0/2

188
Q

youth considerations

A

submax 02, glyc. enzymes, sweat rate

189
Q

phase 3 exercise selection

A

2-4 per body part

190
Q

hypertrophy intensity

A

75-85%

191
Q

things to consider for hypertensive

A

avoid heavy valsalva don’t overgrip seated or standing modify tempo to avoid extended isometric and concent. stand and progress slowly

192
Q

ATP recovers 85-90% at how many seconds

A

60

193
Q

low volume training adaptation

A

neurological

194
Q

2nd phase intensity resistance

A

70-80%

195
Q

obese would work in phases

A

1 and 2

196
Q

step up to balance progressions

A

frontal and transverse planes

197
Q

how many core exercises for phase 2

A

0-4

198
Q

number of plyo exercises for clients in phase 1

A

0-2

199
Q

phase 3 rep range

A

6-12

200
Q

phase 2 rep rainge

A

8-12

201
Q

phase 5 goals

A

enhance nm effic enhance prime mover strength increase rate of force production

202
Q

increase motor unit recruitment is a goal for phase

A

4

203
Q

increase rate of force production is a goal for phase

A

5

204
Q

increase frequency of motor unit recruitment and improve peak force are goals for

A

phase 4

205
Q

performance benefits

A

strength, power, endurance, flexibility, speed, agility and balance

206
Q

hypertensive core exercises

A

standing torso cable rotation and standing cobra

207
Q

regression for ball db row

A

kneeling over ball

208
Q

progressions for ball squat curl to press

A

alt. arm, 1 arm, single leg

209
Q

things of concern with diabetic client

A

footwear, snacks with them, smr under care of doc, avoid excessive plyo and high intensity

210
Q

phase 5 reps

A

1-5 power and 8-10 strength

211
Q

considerations for clients with osteoporosis

A

slow/monitored progress to free sit/stand focus on hips, thighs, back arms avoid spinal loading normal breathing

212
Q

low volume high-intensity training adaptations are (3)

A

inc rate of force increase motor unit recruitment increased motor synchronization

213
Q

high volume training adaptations (3)

A

incrase muscle cross section area improve blood lipid serum profile increase met rate

214
Q

active isolated stretch is held for (sets/reps)

A

1-2 seconds 1-2 sets 5-10 reps

215
Q

dynamic stretch sets/reps/exercises

A

1 set 10 reps 3-10 exercises

216
Q

annual plan for client with body fat reduction goals consists of phases

A

1 and 2

217
Q

manufactured by the body from dietary nitrogen, fragments of carb & fat

A

non-essential aminos

218
Q

tangible and practical factors necessary to help people adhere to exercise or achieve goals

A

instrumental support

219
Q

body uses ____ aminos

A

20

220
Q

carb, hydrogen and oxygen

A

carbohydrates

221
Q

fiber for men

A

38g

222
Q

fiber for women

A

25g

223
Q

favorable effects - type of fat

A

mono and poly

224
Q

fat percentage

A

20-35

225
Q

vitamins that can cause serious birth defects

A

A, D, B6

226
Q

internalized support to enhance exercise participation

A

exercise imagery

227
Q

atkins, protein power and keto are what type of diet

A

low carb

228
Q

pritikin and dean ornish are two examples of

A

high carb diets

229
Q

delaminated protein stored as fat is from excess intake of

A

protein

230
Q

3 higher carb diets

A

RDA pyramid, flat belly and mediterranean

231
Q

extreme low cal

A

risks of malnutrition poor energy behavioral pendulum, mood swings fatigue, constipation, nausea, diarrhea, gallstone formation

232
Q

amount of energy used at rest

A

resting metabolic rate 70% of TEE

233
Q

physical activity accounts for

A

20% of TEE

234
Q

thermic effect of food accounts for

A

6-10% of TEE

235
Q

food that supplies all essential aminos in appropriate ratios

A

complete protein

236
Q

when essential aminos are missing or present in small amounts

A

limiting facotr

237
Q

2 essential aminos

A

arginine and histidine

238
Q

percentage of calories that constitutes a high protein diet

A

35

239
Q

body is made of what percent water

A

60

240
Q

how much fat for athletes

A

20-25%

241
Q

glucose, fructose and galactose are examples of

A

monosaccharides

242
Q

how much cardio is suggested for average adult

A

150 mins moderate or 75 mins vigorous

243
Q

sucrose, lactose and maltose are examples of

A

disaccharides (die - lms)

244
Q

what is retained when dehydrated

A

sodium and water

245
Q

dehydration increases

A

heart rate temp perceived exertion use of glycogen

246
Q

dehydration decreases

A

blood volume and pressure performance and sweat rate cardiac output blood flow to skin

247
Q

what nutrients should be consumed post exercise (within 90 mins)?

A

carb and protein

248
Q

what are the side effects of excessive iron

A

gastro issues interferes with other minerals being absorbed

249
Q

newbies should track food for

A

at least 1 week

250
Q

what excess vitamin causes kidney stones

A

calcium

251
Q

what vitamin causes calcification of blood vessels and eventually kidney, heart and lung damage

A

D

252
Q

greatest potential for excess dosage (daiz)

A

D A Iron Zinc

253
Q

guidelines for adequate nutrients

A

dietary reference intake

254
Q

how many hours for nasm credential renewal

A

20 hours (2 ceu’s)

255
Q

nutritional limiting factor in training

A

carb availability

256
Q

legally qualified for nutrition

A

registered dietician

257
Q

carb intake percentage

A

45-65

258
Q

how much carb ingested within 30 mins of exercise

A

1.5g/kg

259
Q

provide nutrition, satiety, cellular fluid balance, blood sugar levels and protein conservation

A

carbs

260
Q

4 body processes improved with adquate water intake

A

endocrine liver metabolic body temp

261
Q

what 3 nutrients should NOT be around 100% of the daily value?

A

Vitamin A, Beta Cartone and Calcium (ABC)

262
Q

TEE is the sum of

A

RMR, TEF and Physical Activity

263
Q

for every 15-20 mins of exercise, consume how much water

A

6-12 oz

264
Q

sum of processes an animal or plant takes in and uses for food

A

nutrition

265
Q

primary purpose of a gym

A

prevent injury

266
Q

primary purpose of business

A

create and keep loyal customers

267
Q

phase of change where person exercises but plans to begin regularly in the next month

A

preparation

268
Q

how many seconds to make a good impression

A

20

269
Q

after leaving the left ventricle, blood enters the

A

aorta

270
Q

this uses client’s max heart rate to calculate target hr

A

peak max hr

271
Q

upper endurance test

A

push up

272
Q

what does the rockport walk test determine

A

estimated oxygen consumption

273
Q

If shoulders are protracted and head is forward, what muscles are short

A

sternocleidomastoid and pec major

274
Q

if you notice excessive extension of the lumbar spine for a client when performing multiplanar lunge to balance, what would you suggest?

A

shorten stride

275
Q

low back arch on push-up usually is indicative of weak

A

transverse abs

276
Q

how should pelvis be situated for lat ball stretch

A

posteriorly rotated

277
Q

95% of HR max uses what pathway

A

phosphagen (another word for atp)

278
Q

what vitamin increases risk of lung cancer in smokers

A

beta carotene

279
Q

saturated fats raise or lower LDL

A

raise

280
Q

Dean Ornish diet is over what % carbs

A

60

281
Q

carpals of hand

A

short bones

282
Q

neurotransmitter that carries action potential across a synapse

A

acetylcholine

283
Q

metacarpals and phalanges are what type of bone

A

condyloid

284
Q

cable row synergist

A

biceps brachii

285
Q

carbs for adult

A

.8g/kg daily

286
Q

max carb for a sports drink

A

8%

287
Q

excess vitamin that causes calcification of arteries

A

d

288
Q

vitamin harmful for pregnant women

A

700ug Vitamin A

289
Q

rockport walk test results

A

estimated oxygen consumption

290
Q

what type diabetes decreases oxygen delivery

A

II

291
Q

Previous experiences produce a motor response

A

motor control

292
Q

where are substances exchanged in the body

A

capillaries

293
Q

exercise that involves dynamic, eccentric and concentric movement of balance leg through full ROM

A

balance strength

294
Q

voluntary control

A

somatic system

295
Q

reps for warm up in upper strength assessment

A

8-10 light

296
Q

what person should avoid cable chops

A

recent c section

297
Q

dynamic stretch for glutes

A

tube walk

298
Q

sprint mechanics

A

triple extension of back leg in sprint, ankle plantarflexion

299
Q

what is a precursor to hormone production

A

fat

300
Q

motivating key words to replace negative

A

positive self talk

301
Q

fellow gymgoer for spot

A

instrumental support

302
Q

greatest influence for client

A

perceived value of services

303
Q

speaking at a conference, would it earn a ceu?

A

yes

304
Q

alignment of musculoskeletal system over base of support

A

structural efficiency

305
Q

aterioles branch out into

A

venules

306
Q

muscles responsible for plantar flexion

A

gastroc and soleus

307
Q

glute max performs

A

HEER - hip extension and external rotation leg backwards and rotates outward

308
Q

TFL

A

hip flexion, abduction, internal rotation moves leg up and away from midline, turns leg inward

309
Q

what muscles are used in plantarflexion

A

gastroc and soleus

310
Q

moves leg backwards and rotates outward

A

glute max

311
Q

acc. shoulder extension, adduction, and internal rotation

A

lat dorsi

312
Q

lifts leg up, turns leg out, and pulls torso back

A

psoas

313
Q

moves leg up and away from midline, turns leg inward

A

tfl

314
Q

hip flexion, external rotation, extends and rotates lumbar spione

A

psoas

315
Q

psoas

A

lifts leg up, turns leg out, pulls torso back

316
Q

pulls arms down, rotates inward, pulls arms in towards sides

A

lat dorsi

317
Q

bench press assessment key points

A

est 1rm 8-10 warmup, rest 1 min add 5-10%, 3-4 reps, rest 2 repeat until failure (3-5 reps)

318
Q

goal of par q

A

see if a doc is needed first, pre-participation health screening

319
Q

male average hr

A

70

320
Q

female average hr

A

75

321
Q

max hr

A

220-age

322
Q

subjective

A

what client tells you

323
Q

objective

A

what you observe (fat, assessment)

324
Q

zone percentages

A

1 - 65-75 2 - 76-85 3 - 86-95

325
Q

karvonen

A

percentage hr reserve

326
Q

top number of bp; pressure in arterial system after heart contracts

A

systolic

327
Q

pressure when heart is resting and filling with blood - heart beat fading away

A

diastolic

328
Q

normal bp

A

120/80

329
Q

3 or more symptoms

A

hi-risk

330
Q

durnin

A

bi, tri, subscap, iliac crest all on r side 4 site bf test

331
Q

rockport

A

1 mile - measure hr in 5 secs, zone 1, 2, 3

332
Q

ymca -

A

3 mins, 96 steps, 24 cycles

333
Q

pulse

A

radial is preferred (by thumb) or carotid

334
Q

pronation oa/ua - PROs GASP if he TAPS HER Very Good

A

OA - gastroc, adduct, soleus, peroneals, it head, hip complex, femoris UA - Ant and Post tib, vast med, glutes, hip ext rotator

335
Q

lower agility

A

shark skill

336
Q

waist/hip

A

.80 women .95 men

337
Q

22-24.99

A

acceptable BMI 25+ increased risk 30 obesity

338
Q

moves bones around joints

A

rotary motion

339
Q

force produces rotation

A

torque

340
Q

unit of force

A

newton meter

341
Q

angle between 2 segments decreases

A

flexion

342
Q

ipsilateral

A

same side

343
Q

contrilateral

A

opp side

344
Q

resting length of muscle and tension at rest

A

length-tension

345
Q

muscles ability to produce tension at different shortening velocities

A

force velocity curve

346
Q

when a person feels change

A

internal feedback

347
Q

what axis for saggital plane

A

coronal

348
Q

bicep curl is in what plane

A

saggital

349
Q

saggital plane

A

flexion/extension

350
Q

transverse plane

A

longitudinal axis internal/ext rotation divides top/bottom

351
Q

frontal plane

A

adduct and abduct, lat flexion eversion/inversion ant and post axis side movements

352
Q

many muscle groups working together to produce movement

A

force couple

353
Q

one tight muscle so the other doesn’t work well

A

altered length tension

354
Q

this zone builds aerobic base and aids recovery

A

1

355
Q

this zone builds high end work capacity

A

3

356
Q

this zone increases aerobic and anaerobic endurance

A

2

357
Q

muscles at proper length, proper joint motion, max force production

A

proper posture

358
Q

normal extensibility of all soft tissues that allows full ROM of a joint

A

flexibility

359
Q

soft tissue models along the lines of stress

A

Davis

360
Q

body seeks path of least resistance

A

relative flexibility

361
Q

alteration of muscle surrounding a joint

A

muscle imbalance

362
Q

overactive agonist and antagonist not work well

A

altered reciprocal

363
Q

inappropriate muscle takes over

A

synergistic dominance

364
Q

receptors sensing distortion in body tissues

A

mechanoreceptors

365
Q

surrounding joint, respond to pressure, acceleration and deceleration

A

joint receptors

366
Q

sense change in muscle length and rate of length change; prevent stretching too far too fast

A

muscle spindles

367
Q

sense tension and rate o ftension change - where muscle and tendon meet, causes muscle to relax when excited; prevents excessive stress/injury

A

gto - 30 seconds to override

368
Q

cycle of trauma, inflammation, spasm, adhesions, altered nm control, imbalance, injury

A

cumulative injury cycle (break with flex training to restore ex

369
Q

extensibility

A

capability of being stretched

370
Q

Static stretching uses

A

autogenic or reciprocal

371
Q

flexibility continuum

A

corrective, active and functional

372
Q

Corrective flexibility

A

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
Q

Active Flexibility

A

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
Q

what flexibility for phase 5

A

smr and dynamic

375
Q

what flexibility used for phase 2-4

A

active

376
Q

variables for functional flexibility

A

1-2 sets, 10-15 reps, 3-10 exercises

377
Q

tube walking, prisoner squat, multiple lunge, med ball lift and chop are examples of flexibility from phase

A

5

378
Q

combo of flexibility and nervous systems ability to control ROM efficiently

A

dynamic ROM

379
Q

allows agonists, antagonists, stabilizers in all 3 planes

A

neuromuscular effic

380
Q

cool down

A

5-10 mins reduce heart rate, resp rate and restore back to baseline prevent venous pooling static and smr

381
Q

warm up

A

5-10 mins low-mod intensity increase heart and resp rate prepare psychologically increase tissue temp

382
Q

2 types of warm up

A

general and specific

383
Q

cardioresp fitness

A

circulatory and respiratory systems supply blood to skeletal muscles during sustained activity

384
Q

highest rate at max exertion - v02max

A

max o2 consumption

385
Q

difference between resting and max peak o2 consumption

A

oxygen uptake reserve

386
Q

progressing through various phases to achieve optimal levels

A

integrated cardio fitness training

387
Q

ventilatory threshold

A

zone 2-3 aerobic to anaerobic

388
Q

excessive frequent volume, or intensity resulting in fatigue

A

overtraining

389
Q

how to regress a plank

A

on knees, or hands on bench

390
Q

what does fitte stand for

A

frequency intensity time type

391
Q

BORG scale

A

rate of perceived exertion (1-20) 12-14 is moderate

392
Q

for an exercise to be considered aerobic it must be

A

rhythmic, continual and use large muscles

393
Q

a group fitness class falls under what zone

A

2

394
Q

sprinting would be zone

A

3

395
Q

walking and light jogging

A

zone 1

396
Q

before going to zone 2, client needs to

A

be able to complete 30 mins 2-3x wk

397
Q

gold standard

A

vo2max

398
Q

what type of training is best for time constrained clients

A

circuit

399
Q

for someone who has feet that turn out, what exercises would you avoid

A

incline treadmill

400
Q

tight hip flexors - avoid

A

bicycle and stepper

401
Q

active isolated stretch

A

1 contracts, antag relaxes

402
Q

all movement originates from the

A

core - lphc

403
Q

lphc

A

lumb spine, pelvic girdle, hip and ab complex

404
Q

goal to minimize lumbar spine movement is

A

core stabilization - little pelvic motion, draw belly into spine

405
Q

marching

A

core stabilization

406
Q

ball crunch

A

core strength

407
Q

floor bridge floor cobra

A

core stabilization

408
Q

prone isoab

A

core stabilization - best for beginner

409
Q

plank

A

core stabilization

410
Q

core stabilization tempo

A

4/2/1 slow - 1-4 sets, 1-4 exercises, 12-20 reps, 0-90 secs rest

411
Q

back extension

A

core strength

412
Q
A

NASM CPT (excuse typos - rushed to enter content) (14 decks)

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