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NASM CPT (excuse typos - rushed to enter content) > NASM FINAL EXAM part 2 (only because site running slow) > Flashcards

NASM FINAL EXAM part 2 (only because site running slow) Flashcards

1
Q

back extension

A

core strength

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2
Q

rotational chest pass

A

core power

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3
Q

medicine ball pull over throw

A

core power

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4
Q

reverse crunch

A

core strength

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5
Q

soccer throw

A

core power

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6
Q

prone iso-ab

A

core stabilization

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7
Q

cable rotations

A

core strength

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8
Q

core power intensity

A

x/x/x

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9
Q

sets for core power

A

Phase 5 - 2-3 sets, 8-12 reps, 0-2 exercises

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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
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11
Q

rotational chest pass, back leg pivots into

A

triple extension - hip, knee and ankle plantar flexion

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12
Q

distance outside base of support that person can go without losing control of center of gravity

A

limit of stability

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13
Q

body in equilibrium and stationary

A

static balance - no linear or angular movement

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14
Q

ability to move and change directions under various conditions without falling

A

dynamic balance (ex. running on sand)

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15
Q

2 leg stable, 1 leg stable, 2 leg unstable and

A

1 leg unstable

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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
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17
Q

proprioceptive challenged

A 
floor
beam
1/2 foam roll
foam pad
balance disk
wobble/bosu
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18
Q

lunge to balance regression

A

step up to balance

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19
Q

no lower body joint movement in the stance leg and helps develops proper deceleration

A

balance stabilization

- improves reflex and joint stability

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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

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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

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22
Q

acute variables for balance strength

A

0-4 exercises, 2-3 sets, 8-12 reps, medium tempo, 0-60 rest

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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

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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

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25
Q

s/l balance

A

balance stabilization

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26
Q

s/l squat

A

balance strength

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27
Q

multiplanar hop with stabilization

A

balance power - progress using frontal or transverse planes

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28
Q

single leg squat touchdown

A

balance strength

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29
Q

single leg rdl

A

balance strength

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30
Q

s/l balance reach

A

balance stabilization

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31
Q

s/l hip rotation

A

balance stabilization

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32
Q

multiplanar step up to balance

A

balance strength (progress with frontal and transverse planes)

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33
Q

s/l lift and chop

A

balance stabilization

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34
Q

s/l throw and catch

A

balance stabilization (progress with height, distance, velocity)

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35
Q

multiplanar lunge to balance

A

balance strength (regress step up to balance)

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36
Q

single leg box hop down

A

balance power

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37
Q

effects of joint dysfunction

A

leads to muscle inhibition - injury - swelling and then altered proprioception

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38
Q

quick, explosive concentric contraction with max force in minimal time; rate of force production improved

A

plyo

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39
Q

phases of plyo

A

eccentric (loading)
amortization (between)
concentric (unloading)

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40
Q

reactive stabilization is held for

A

3-5 seconds

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41
Q

little joint motion, establishes optimal landing mechanics, postural alignment and reactive neuromuscular efficiency

A

plyo stabilization

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42
Q

plyo stabilization exercises (adjust posture before repeating)

A

squat jump with stabilization
box jump with stabilization
box jump down with stabilization
multiplanar jump with stabilization

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43
Q

repeat tempo, as little time on ground as possible

A

plyo strength - more dynamic thru full ROM,

improve dynamic joint stabilization, eccentric strength, rate of force production, neurom effic of the HMS

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44
Q

plyo strength exercises

A

squat jump, tuck jump, butt kick, power step up

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45
Q

progress plyo by

A

increasing speed, remove landing hold, repeating temp with less time on the ground

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46
Q

as fast as possible, good biomechanics and technique needed; puts great demand on muscles,, bones, ligaments and tendons

A

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

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47
Q

types of plyo power

A

ice skaters, s/l power step-up, proprioceptive plyometrics (progress by adding hand touch down)

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48
Q

for plyo, this is necessary

A

adquate core strength

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49
Q

to move with efficiency forces must be dampened, stabilized and accelerated

A

int. perf. paradigm

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50
Q

1 direction as fast as possible

A

speed

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51
Q

frOnt side mechanics

A

triple flexion, hip knee ankle dOrsiflexion

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52
Q

Back Side Mechanics

A

Triple Extension - hip, knee and ankle

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53
Q

Ability to Accelerate, decelerate, stabilize and change direction quickly

A

Agility (A)

ex. agility ladder

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54
Q

ability to react and change body position with max rate of force production in all planes, all levels, just upper or just lower

A

quickness

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55
Q

youth saq provides exposure

A

to various nm and biomechanical demands and decreases risk of injury (like red light green light)

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56
Q

examples of SAQ

A

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

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57
Q

number of strides in given amount of time

A

stride rate

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58
Q

distance covered with each stride

A

stride length

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59
Q

sprint dynamics

A

foot ankle straight and dorsiflexed, knees straight, slight lean with acceleration, head in line with lphc; lphc in line with legs

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60
Q

saq for weight loss - goal

A

keep hr elevated to increase fat oxidation and calorie expenditure

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61
Q

saq for seniors

A

cone step-over, prevent age related decreases in bone density, coordination and ability, muscle power, aid in injury prevention and increase quality of life

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62
Q

which opt phases have a superset

A

2 and 5

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63
Q

what phases for bodyfat reduction

A

1 and 2

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64
Q

what phases to increase lbm

A

1-4

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65
Q

what phases for general sports enhancement

A

1, 2, 5

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66
Q

what phase uses higher reps, fewer sets and lower intensity

A

1

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67
Q

1rm/strength assessment

A

4 and 5

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68
Q

for hypertensive, phase 3 is

A

optional

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69
Q

increased load and volume

A

phase 4 - rest also increases

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70
Q

hi volume / low intensity results in

A

increased muscle cross section area, improved lipids, and increased MET rate

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71
Q

low volume / high intensity results in

A

increased rate of force production
increased motor unit recruitment
increased motor unit synchronization

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72
Q

Human Movement System is made of

A

Nervous, Muscular and Skeletal

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73
Q

the communication center of the body

A

nervous system

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74
Q

central nervous system is made up of

A

brain and spinal cord - primary decision maker

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75
Q

peripheral nervous system is made of

A

nerves from CNS through body - carry out actions to effector sites

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76
Q

most basic unit of nervous system

A

neuron - communicates with muscular system

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77
Q

sensory neuron (affarent)

A

site to brain

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78
Q

interneuron

A

from one neuron to another

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79
Q

motor neuron (efferent)

A

brain to site

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80
Q

contracts on bones to create joint movement

A

skeletal system

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81
Q

commands the skeletal system to move; works to move and stabilize

A

muscular system

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82
Q

provides leverage and support

A

bones - skeletal system provides shape, form and protects

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83
Q

agonists are

A

primary mover, usually larger

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84
Q

synergists

A

assist prime with movement and take over for a weak prime mover

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85
Q

antagonist

A

opposing muscles of prime mover; decelerate movement agonist is producer

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86
Q

slow twitch

A

type 1

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87
Q

fast twitch

A

type 2 - larger

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88
Q

neuron cell body is made of

A

golgi complex, nucleus and mitochondria

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89
Q

axon

A

cylindrical projection from cell body that transmits nervous impulses to other neurons
provides communication from brain and spinal cord to other parts

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90
Q

gathers information from other structures and transmits it back to neuron

A

dendrites

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91
Q

internal and external obliques are examples of

A

force couples

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92
Q

functional unit of muscle

A

sarcomere (actin and myosin)

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93
Q

3 layers of connective tissue

A

epimysium
perimysium
endomysium

94
Q

innermost layer of connective tissue

A

endomysium

95
Q

surrounds fasicles

A

perimysium

96
Q

outer layer and surrounds muscle, under fascia

A

epimysium

97
Q

cumulative sensory input to CNS from all mechanoreceptors that sense body position and limb movement

A

proprioception

98
Q

muscle contraction starts

A 
ach released, binds to receptors
action reaches tubule
sarcoplasmic reticulum releases ca2
active site exposure cross bridge banding
contraction begins
99
Q

muscle contraction ends

A

ach removed by ache, sarcoplas. recaptures ca2, active sites covered, no cross bridge interaction, contraction ends
relaxation occurs, passive return to resting length

100
Q

connects muscle to bone

A

tendons

101
Q

series of muscles that moves skeleton

A

muscular system

102
Q

chest press agonist

A

pec major

103
Q

chest press antagonist

A

rposterior deltoido

104
Q

chest press synergist

A

ant deltoid / triceps

105
Q

overhead press agonist

A

deltoid

106
Q

overhead press antagonist

A

lat dorsi

107
Q

overhead press synergist

A

triceps

108
Q

overhead chest press stabilizer

A

rotator cuff

109
Q

row - agonist

A

lat dorsi

110
Q

row antagonist

A

pec major

111
Q

row synergist

A

post delt / biceps

112
Q

row stabilizer

A

rotator cuff

113
Q

squat agonist

A

quads/glutes

114
Q

squat antagonist

A

psoas

115
Q

squat stabilizer

A

transverse abdominis

116
Q

squat synergist

A

hamstring complex

117
Q

squat is an example of what bone joint motion

A

rolling - femoral condoyles roll over tibial

118
Q

rotating the head of radius on end of humerus is example of what type of motion

A

spin

119
Q

tibial condoyles sliding across femoral condoyles in knee extension is an example of a

A

sliding joint motion

120
Q

quick to fatigue - type 1 or 2

A

2

121
Q

larger in size - type 1 or 2

A

2

122
Q

slow twitch

A

type 1

123
Q

fast twitch

A

type 2

124
Q

slow to fatigue - 1 or 2

A

1

125
Q

long term contraction - type 1 or 2

A

1

126
Q

decreased oxygen delivery - type 1 or 2

A

2

127
Q

more capillaries - type 1 or 2

A

1

128
Q

less force produced - type 1 or 2

A

1

129
Q

smaller in size - type 1 or 2

A

1

130
Q

master gland

A

pituitary

131
Q

cardio system is made up of

A

blood, heart and vessels

132
Q

respiratory system is made of

A 
trachea
bronchi
alveoli
lungs 
(deliver oxygen to tissues)
133
Q

receives blood from veins and force it to ventricles

A

atrium

134
Q

receives deoxygenated blood

A

right atrium - pushes to right ventricle

135
Q

oxygenated blood moves from left atrium and down into

A

left ventricle and then to lungs to get oxygenated

136
Q

left ventricle receives oxygenated blood from the

A

left atrium

137
Q

amount of blood pumped with each contraction

A

stroke volume

138
Q

average stroke volume

A

77ml

139
Q

average heart rate

A

70-80

140
Q

volume of blood pumped out per minute

A

cardiac output - HR x stroke volume

overall performance

141
Q

functions of blood

A

transports - o2 and nutrients to tissues, waste from tssues, heat and hormones
regulates - temp and acid balance
protects - clots and fights disease

142
Q

pacemaker for the heart

A

s/a node

143
Q

0xygen to lungs and removes carbon dioxide, transfers oxygen to blood stream

A

respiratory system

144
Q

muscles used for regular breathing

A

diaphgragm and external intercostals

145
Q

forced breathing uses what muscles

A

scalense and pec minor - stressful situations (headaches and anxiety)

146
Q

what muscle aids in breathing for sprinting

A

serratus anterior

147
Q

Name 5 types of vessels in order blood travels

A

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
Q

Resting 02 consumption

A

3.5ml oxg/kg bw per min

149
Q

allows proper respiration mechanics to occur and helps pump blood back to heart during inspiration

A

respiratory pump

150
Q

conducting airways

A

nasal cavity, oral cavity, pharynx, larynx, trachea, right and lft pulm bronchi, bronchioles

151
Q

respiratory airways

A

alveoli and alveolar sacs

152
Q

muscles used in inspiration

A

diaphragm
scalenes
pec minor
sternocleidomastoid

153
Q

muscles used in expiration

A

ext and internal intercostals and abs

154
Q

energy transformed into useable forms in human body and chemical reactions

A

bioenergetics

155
Q

process where nutrients are acquired, used and disposed of

A

metabolism

156
Q

bioenergetics as it relates to physiologic changes of exercise

A

exercise metabolism

157
Q

substrates

A

substance on which an enzyme acts -

carbs, proteins and lipids

158
Q

chief energy/fuel for daily activity

A

carbs

159
Q

lack of carbs

A

fatigue, poor mental function, energy endurance

160
Q

carbs for adult

A

45-65%

161
Q

digested and turned into glucose - enters cells and absorbed and transported thru blood with insulin

A

carbs

162
Q

complex carb, stored in liver and muscles

A

glycogen

163
Q

used in intense exercise

A

glycogen

164
Q

converts when body needs it

A

glycogen

165
Q

limited ability to store, so replenish often

A

carbs

166
Q

carb loading - allows

A

longer, not faster

167
Q

max fat utilization cannot occur without

A

carbs

168
Q

regulates energy and glucose metabolism in body by lowering blood glucose levels

A

insulin

169
Q

secreted by pancreas to regulate glucose levels; triggers glycogen release from stores

A

glucagon

170
Q

energy stored and transferred within cells

A

adenosine tri phosphate

171
Q

high energy compound occuring in all cells from which atp is formed

A

adenosine diphosphate

172
Q

simple sugar made from carbs

A

glucose

173
Q

before glucose/glycogen can be used for energy, must be converted to what?

A

glucose-6-phosphate

174
Q

form of energy used in long endurance and low

A

fat

175
Q

form of energy used at rest

A

fat

176
Q

purpose is structure and membrane function

A

fat

177
Q

chemical forms of fat

A

triglycerides

178
Q

lower thermic effect

A

fats

179
Q

monosaccharides

A

single sugar
glucose
fructose
galactose

180
Q

disaccharides

A

2 sugars
sucrose
lactose
maltose

181
Q

polysaccharides

A

long chains of monos
complex carbs
starch digested to glucose

182
Q

percent fat for adults

A

20-25 for athletes

20-35 for others

183
Q

fats carry

A

a, d, e, k

184
Q

saturated fat

A

meat, cheese, milk (can raise cholesterol)

185
Q

monounsaturated

A

olive oil

canola

186
Q

polyunsaturated

A

2 or more double bonds - omega 3s, fish, nuts,, seeds

187
Q

transfats (hydrogenated)

A

harder at room temp
increase ldl
decrease hdl

188
Q

does nasm recommend low carb

A

no

189
Q

rapid weight loss on low carb

A

glycogen depletion

190
Q

body is what percentage water

A

60

191
Q

how much water per day

A

9c women (2.2l)
13 c men (3l)
16-24oz for every lb lost during exercise
8oz for every 25lbs over

192
Q

where are proteins initially broken down

A

stomach

193
Q

how much protein for an adult

A

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
Q

builds/repairs tissues and energy

significant source during starvation

A

protein - converts thru gluconeogenesis

provide no energy during exercise

195
Q

provides all essentials (meat / dairy)

A

complete proteins

196
Q

lacks certain aminios

A

incomplete proteins

197
Q

how many aminos does the body use

A

20

198
Q

how many aminos are essential and non-essential

A

10 non-essential
8 essential
2 semi-essnetial

199
Q

8 essential aminos

A

lysine, leucine, isoleucine, methianone, phenylalanine, tryptophan, valine, threonine

200
Q

too much protein makes what work harder

A

kidneys

201
Q

DRI

A

dietary reference intake

202
Q

RDA

A

sufficient to meet 97-98% of healthy people

203
Q

EAR

A

Estimated Average Requirement - avg daily nutrient intake level to meet half the halthy people

204
Q

anaerobic

A

no oxygen

205
Q

2 anaerobic systems

A

atp-pc

glycolysis

206
Q

atp-pc

A

also phosphagen system
high intensity, short duration
10-15 seconds

207
Q

next 30-50 secs
used in most 8-12 reps
breakdown of glucose

A

glycolysis - overall goal is to provide energy

208
Q

aerobic system

A

oxidative - most complex - used after atp-pc and glcolysis
energy used at rest, indefinite, main source is fat
substrates with oygen generate atp

209
Q

what system would you use if 30 mins jogging

A

oxidative

210
Q

epoc

A

excess post exercise oxygen consumption - increases metabolism from performing anaerobic ex

211
Q

first step in oxidation of fat

A

beta oxidation

212
Q

most atp is produced with

A

oxidative phosphorylation

213
Q

amount of CO2 expired divided by O2 consumed measured at rest

A

respiratory quotient

214
Q

RQ 0.7

A

100% of fuel for metabolism - fat

215
Q

RQ 1.0

A

100% carbs

216
Q

ATP + PC =

A

phosphagens

217
Q

aerobic glycolysis produces

A

pyruvic acid

218
Q

anaerobic glycolysis produces what acid

A

lactic

219
Q

glucose uptake increases so senstivity

A

increases. Insulin drops during exercise so pancreas secretes more glucagon to maintain steady blood glucose

220
Q

these increase hr and stroke volume; elevates blood glucose levels, redistributes to working tissues, opens airways

A

catecholamines (epinephrine and norepinephrine - adrenals)

221
Q

nervous system’s ability to analyze and interpret sensory info to allow for proper decision making which produces appropriate response

A

integf. function.

222
Q

NM response to sensory info

A

motor function

223
Q

brain and spinal cord

A

cns

224
Q

cranial nerves and spinal nerves

A

peripheral system

225
Q

fiber for men and women

A

38 men

25 women

226
Q

READ stands for

A

Rapport
Empathy
Assess
Develop

227
Q

figure Max HR

A

before step test

228
Q

seniors phase

A

1-2 (1-5 opt) - 2-5 based on postural control and doc’s ok

229
Q

seniors considerations

A

bodyfat increases, irreg pulse

decreased ox uptake, max hr, lbm, bone density, balance, conn tissue, elasticity, coordination, cardiac output

230
Q

seniors - begin with

A 
20-45 mins
slow - postural control
free sit to stand
normal breathing 
may have higher bpcough
SMR and active/dynamic stretch
231
Q

cough

A

PHA

232
Q

how much time for children to exercise?

A

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

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

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