NASM FINAL EXAM part 2 (only because site running slow) Flashcards
1
Q
back extension
A
core strength
2
Q
rotational chest pass
A
core power
3
Q
medicine ball pull over throw
A
core power
4
Q
reverse crunch
A
core strength
5
Q
soccer throw
A
core power
6
Q
prone iso-ab
A
core stabilization
7
Q
cable rotations
A
core strength
8
Q
core power intensity
A
x/x/x
9
Q
sets for core power
A
Phase 5 - 2-3 sets, 8-12 reps, 0-2 exercises
10
Q
sets for core strength
A
phase 2 - 2/0/2 medium tempo 0-60 rest 0-4 exercises 2-3 sets 8-12 reps
11
Q
rotational chest pass, back leg pivots into
A
triple extension - hip, knee and ankle plantar flexion
12
Q
distance outside base of support that person can go without losing control of center of gravity
A
limit of stability
13
Q
body in equilibrium and stationary
A
static balance - no linear or angular movement
14
Q
ability to move and change directions under various conditions without falling
A
dynamic balance (ex. running on sand)
15
Q
2 leg stable, 1 leg stable, 2 leg unstable and
A
1 leg unstable
16
Q
progressive
A
easy to hard, simple to complex stable to unstable, static to dynamic slow to fast 2 arms to 1, eyes open to closed known to unknown
17
Q
proprioceptive challenged
A
floor beam 1/2 foam roll foam pad balance disk wobble/bosu
18
Q
lunge to balance regression
A
step up to balance
19
Q
no lower body joint movement in the stance leg and helps develops proper deceleration
A
balance stabilization
- improves reflex and joint stability
20
Q
balance stabilization acute variables
A
1-4 exercises, 1-3 reps
12-20 reps or 6-10 single leg
4/2/1 tempo - slow
0-90 seconds rest
21
Q
neuromuscular efficiency of the entire body
A
balance strength - bending knee or hip; dynamic control in mid range of motion with isometric at the end
22
Q
acute variables for balance strength
A
0-4 exercises, 2-3 sets, 8-12 reps, medium tempo, 0-60 rest
23
Q
involves a hop and hold landing -3-5 seconds
A
balance power - develops deceleration and move from dynamic state to a controlled stationary position, as well as high levels of eccentric strength, dynamic nm effic, and reactive joint stabilization
24
Q
acute variables for balance power
A
1-2 exercises, 8-12 reps, 2-3 sets, controlled 3-5 sec hold
0-60s rest
25
s/l balance
balance stabilization
26
s/l squat
balance strength
27
multiplanar hop with stabilization
balance power - progress using frontal or transverse planes
28
single leg squat touchdown
balance strength
29
single leg rdl
balance strength
30
s/l balance reach
balance stabilization
31
s/l hip rotation
balance stabilization
32
multiplanar step up to balance
balance strength (progress with frontal and transverse planes)
33
s/l lift and chop
balance stabilization
34
s/l throw and catch
balance stabilization (progress with height, distance, velocity)
35
multiplanar lunge to balance
balance strength (regress step up to balance)
36
single leg box hop down
balance power
37
effects of joint dysfunction
leads to muscle inhibition - injury - swelling and then altered proprioception
38
quick, explosive concentric contraction with max force in minimal time; rate of force production improved
plyo
39
phases of plyo
eccentric (loading)
amortization (between)
concentric (unloading)
40
reactive stabilization is held for
3-5 seconds
41
little joint motion, establishes optimal landing mechanics, postural alignment and reactive neuromuscular efficiency
plyo stabilization
42
plyo stabilization exercises (adjust posture before repeating)
squat jump with stabilization
box jump with stabilization
box jump down with stabilization
multiplanar jump with stabilization
43
repeat tempo, as little time on ground as possible
plyo strength - more dynamic thru full ROM,
| improve dynamic joint stabilization, eccentric strength, rate of force production, neurom effic of the HMS
44
plyo strength exercises
squat jump, tuck jump, butt kick, power step up
45
progress plyo by
increasing speed, remove landing hold, repeating temp with less time on the ground
46
as fast as possible, good biomechanics and technique needed; puts great demand on muscles,, bones, ligaments and tendons
plyo power - entire muscle action spectrum and contraction; improve rate of force production; ecc strength,, reactive strength, reactive joint stabilization, dynamic nm effic and optimal force
47
types of plyo power
ice skaters, s/l power step-up, proprioceptive plyometrics (progress by adding hand touch down)
48
for plyo, this is necessary
adquate core strength
49
to move with efficiency forces must be dampened, stabilized and accelerated
int. perf. paradigm
50
1 direction as fast as possible
speed
51
frOnt side mechanics
triple flexion, hip knee ankle dOrsiflexion
52
Back Side Mechanics
Triple Extension - hip, knee and ankle
53
Ability to Accelerate, decelerate, stabilize and change direction quickly
Agility (A)
| ex. agility ladder
54
ability to react and change body position with max rate of force production in all planes, all levels, just upper or just lower
quickness
55
youth saq provides exposure
to various nm and biomechanical demands and decreases risk of injury (like red light green light)
56
examples of SAQ
one ins, 2-ins, side shuffle, in-in-out, out -in-out, ali shuffle, box drill, t-drill, LEFT drill
cone step over for seniors
57
number of strides in given amount of time
stride rate
58
distance covered with each stride
stride length
59
sprint dynamics
foot ankle straight and dorsiflexed, knees straight, slight lean with acceleration, head in line with lphc; lphc in line with legs
60
saq for weight loss - goal
keep hr elevated to increase fat oxidation and calorie expenditure
61
saq for seniors
cone step-over, prevent age related decreases in bone density, coordination and ability, muscle power, aid in injury prevention and increase quality of life
62
which opt phases have a superset
2 and 5
63
what phases for bodyfat reduction
1 and 2
64
what phases to increase lbm
1-4
65
what phases for general sports enhancement
1, 2, 5
66
what phase uses higher reps, fewer sets and lower intensity
1
67
1rm/strength assessment
4 and 5
68
for hypertensive, phase 3 is
optional
69
increased load and volume
phase 4 - rest also increases
70
hi volume / low intensity results in
increased muscle cross section area, improved lipids, and increased MET rate
71
low volume / high intensity results in
increased rate of force production
increased motor unit recruitment
increased motor unit synchronization
72
Human Movement System is made of
Nervous, Muscular and Skeletal
73
the communication center of the body
nervous system
74
central nervous system is made up of
brain and spinal cord - primary decision maker
75
peripheral nervous system is made of
nerves from CNS through body - carry out actions to effector sites
76
most basic unit of nervous system
neuron - communicates with muscular system
77
sensory neuron (affarent)
site to brain
78
interneuron
from one neuron to another
79
motor neuron (efferent)
brain to site
80
contracts on bones to create joint movement
skeletal system
81
commands the skeletal system to move; works to move and stabilize
muscular system
82
provides leverage and support
bones - skeletal system provides shape, form and protects
83
agonists are
primary mover, usually larger
84
synergists
assist prime with movement and take over for a weak prime mover
85
antagonist
opposing muscles of prime mover; decelerate movement agonist is producer
86
slow twitch
type 1
87
fast twitch
type 2 - larger
88
neuron cell body is made of
golgi complex, nucleus and mitochondria
89
axon
cylindrical projection from cell body that transmits nervous impulses to other neurons
provides communication from brain and spinal cord to other parts
90
gathers information from other structures and transmits it back to neuron
dendrites
91
internal and external obliques are examples of
force couples
92
functional unit of muscle
sarcomere (actin and myosin)
93
3 layers of connective tissue
epimysium
perimysium
endomysium
94
innermost layer of connective tissue
endomysium
95
surrounds fasicles
perimysium
96
outer layer and surrounds muscle, under fascia
epimysium
97
cumulative sensory input to CNS from all mechanoreceptors that sense body position and limb movement
proprioception
98
muscle contraction starts
```
ach released, binds to receptors
action reaches tubule
sarcoplasmic reticulum releases ca2
active site exposure cross bridge banding
contraction begins
```
99
muscle contraction ends
ach removed by ache, sarcoplas. recaptures ca2, active sites covered, no cross bridge interaction, contraction ends
relaxation occurs, passive return to resting length
100
connects muscle to bone
tendons
101
series of muscles that moves skeleton
muscular system
102
chest press agonist
pec major
103
chest press antagonist
rposterior deltoido
104
chest press synergist
ant deltoid / triceps
105
overhead press agonist
deltoid
106
overhead press antagonist
lat dorsi
107
overhead press synergist
triceps
108
overhead chest press stabilizer
rotator cuff
109
row - agonist
lat dorsi
110
row antagonist
pec major
111
row synergist
post delt / biceps
112
row stabilizer
rotator cuff
113
squat agonist
quads/glutes
114
squat antagonist
psoas
115
squat stabilizer
transverse abdominis
116
squat synergist
hamstring complex
117
squat is an example of what bone joint motion
rolling - femoral condoyles roll over tibial
118
rotating the head of radius on end of humerus is example of what type of motion
spin
119
tibial condoyles sliding across femoral condoyles in knee extension is an example of a
sliding joint motion
120
quick to fatigue - type 1 or 2
2
121
larger in size - type 1 or 2
2
122
slow twitch
type 1
123
fast twitch
type 2
124
slow to fatigue - 1 or 2
1
125
long term contraction - type 1 or 2
1
126
decreased oxygen delivery - type 1 or 2
2
127
more capillaries - type 1 or 2
1
128
less force produced - type 1 or 2
1
129
smaller in size - type 1 or 2
1
130
master gland
pituitary
131
cardio system is made up of
blood, heart and vessels
132
respiratory system is made of
```
trachea
bronchi
alveoli
lungs
(deliver oxygen to tissues)
```
133
receives blood from veins and force it to ventricles
atrium
134
receives deoxygenated blood
right atrium - pushes to right ventricle
135
oxygenated blood moves from left atrium and down into
left ventricle and then to lungs to get oxygenated
136
left ventricle receives oxygenated blood from the
left atrium
137
amount of blood pumped with each contraction
stroke volume
138
average stroke volume
77ml
139
average heart rate
70-80
140
volume of blood pumped out per minute
cardiac output - HR x stroke volume
| overall performance
141
functions of blood
transports - o2 and nutrients to tissues, waste from tssues, heat and hormones
regulates - temp and acid balance
protects - clots and fights disease
142
pacemaker for the heart
s/a node
143
0xygen to lungs and removes carbon dioxide, transfers oxygen to blood stream
respiratory system
144
muscles used for regular breathing
diaphgragm and external intercostals
145
forced breathing uses what muscles
scalense and pec minor - stressful situations (headaches and anxiety)
146
what muscle aids in breathing for sprinting
serratus anterior
147
Name 5 types of vessels in order blood travels
Arteries (away from heart)
Capillaries (exhange water and chemicals)
Veins (blood from caps back to heart)
Venules (caps to larger veins)
Arterioles (small branch of arteries which end in capillaries)
148
Resting 02 consumption
3.5ml oxg/kg bw per min
149
allows proper respiration mechanics to occur and helps pump blood back to heart during inspiration
respiratory pump
150
conducting airways
nasal cavity, oral cavity, pharynx, larynx, trachea, right and lft pulm bronchi, bronchioles
151
respiratory airways
alveoli and alveolar sacs
152
muscles used in inspiration
diaphragm
scalenes
pec minor
sternocleidomastoid
153
muscles used in expiration
ext and internal intercostals and abs
154
energy transformed into useable forms in human body and chemical reactions
bioenergetics
155
process where nutrients are acquired, used and disposed of
metabolism
156
bioenergetics as it relates to physiologic changes of exercise
exercise metabolism
157
substrates
substance on which an enzyme acts -
| carbs, proteins and lipids
158
chief energy/fuel for daily activity
carbs
159
lack of carbs
fatigue, poor mental function, energy endurance
160
carbs for adult
45-65%
161
digested and turned into glucose - enters cells and absorbed and transported thru blood with insulin
carbs
162
complex carb, stored in liver and muscles
glycogen
163
used in intense exercise
glycogen
164
converts when body needs it
glycogen
165
limited ability to store, so replenish often
carbs
166
carb loading - allows
longer, not faster
167
max fat utilization cannot occur without
carbs
168
regulates energy and glucose metabolism in body by lowering blood glucose levels
insulin
169
secreted by pancreas to regulate glucose levels; triggers glycogen release from stores
glucagon
170
energy stored and transferred within cells
adenosine tri phosphate
171
high energy compound occuring in all cells from which atp is formed
adenosine diphosphate
172
simple sugar made from carbs
glucose
173
before glucose/glycogen can be used for energy, must be converted to what?
glucose-6-phosphate
174
form of energy used in long endurance and low
fat
175
form of energy used at rest
fat
176
purpose is structure and membrane function
fat
177
chemical forms of fat
triglycerides
178
lower thermic effect
fats
179
monosaccharides
single sugar
glucose
fructose
galactose
180
disaccharides
2 sugars
sucrose
lactose
maltose
181
polysaccharides
long chains of monos
complex carbs
starch digested to glucose
182
percent fat for adults
20-25 for athletes
| 20-35 for others
183
fats carry
a, d, e, k
184
saturated fat
meat, cheese, milk (can raise cholesterol)
185
monounsaturated
olive oil
| canola
186
polyunsaturated
2 or more double bonds - omega 3s, fish, nuts,, seeds
187
transfats (hydrogenated)
harder at room temp
increase ldl
decrease hdl
188
does nasm recommend low carb
no
189
rapid weight loss on low carb
glycogen depletion
190
body is what percentage water
60
191
how much water per day
9c women (2.2l)
13 c men (3l)
16-24oz for every lb lost during exercise
8oz for every 25lbs over
192
where are proteins initially broken down
stomach
193
how much protein for an adult
10-35%
sedentary adult 0.8k (0.4glb)
strength athlete 1.2-1.7k (.5-.8g/lb)
endurance - 1.2-1.4k (0.5-0.6g/lb)
194
builds/repairs tissues and energy
| significant source during starvation
protein - converts thru gluconeogenesis
| provide no energy during exercise
195
provides all essentials (meat / dairy)
complete proteins
196
lacks certain aminios
incomplete proteins
197
how many aminos does the body use
20
198
how many aminos are essential and non-essential
10 non-essential
8 essential
2 semi-essnetial
199
8 essential aminos
lysine, leucine, isoleucine, methianone, phenylalanine, tryptophan, valine, threonine
200
too much protein makes what work harder
kidneys
201
DRI
dietary reference intake
202
RDA
sufficient to meet 97-98% of healthy people
203
EAR
Estimated Average Requirement - avg daily nutrient intake level to meet half the halthy people
204
anaerobic
no oxygen
205
2 anaerobic systems
atp-pc
| glycolysis
206
atp-pc
also phosphagen system
high intensity, short duration
10-15 seconds
207
next 30-50 secs
used in most 8-12 reps
breakdown of glucose
glycolysis - overall goal is to provide energy
208
aerobic system
oxidative - most complex - used after atp-pc and glcolysis
energy used at rest, indefinite, main source is fat
substrates with oygen generate atp
209
what system would you use if 30 mins jogging
oxidative
210
epoc
excess post exercise oxygen consumption - increases metabolism from performing anaerobic ex
211
first step in oxidation of fat
beta oxidation
212
most atp is produced with
oxidative phosphorylation
213
amount of CO2 expired divided by O2 consumed measured at rest
respiratory quotient
214
RQ 0.7
100% of fuel for metabolism - fat
215
RQ 1.0
100% carbs
216
ATP + PC =
phosphagens
217
aerobic glycolysis produces
pyruvic acid
218
anaerobic glycolysis produces what acid
lactic
219
glucose uptake increases so senstivity
increases. Insulin drops during exercise so pancreas secretes more glucagon to maintain steady blood glucose
220
these increase hr and stroke volume; elevates blood glucose levels, redistributes to working tissues, opens airways
catecholamines (epinephrine and norepinephrine - adrenals)
221
nervous system's ability to analyze and interpret sensory info to allow for proper decision making which produces appropriate response
integf. function.
222
NM response to sensory info
motor function
223
brain and spinal cord
cns
224
cranial nerves and spinal nerves
peripheral system
225
fiber for men and women
38 men
| 25 women
226
READ stands for
Rapport
Empathy
Assess
Develop
227
figure Max HR
before step test
228
seniors phase
1-2 (1-5 opt) - 2-5 based on postural control and doc's ok
229
seniors considerations
bodyfat increases, irreg pulse
| decreased ox uptake, max hr, lbm, bone density, balance, conn tissue, elasticity, coordination, cardiac output
230
seniors - begin with
```
20-45 mins
slow - postural control
free sit to stand
normal breathing
may have higher bpcough
SMR and active/dynamic stretch
```
231
cough
PHA
232
how much time for children to exercise?
60 mins/day (youth 6-20), phase 2-5 mature adolescents
resistance is ok - 5-7x wk, 1-2 sets, 8-12 reps, 40-70%
2-3x wk can perform overhead squat assessment
younger (age 5-12) 60 mins plus several hours phys activity
