NASM FINAL EXAM part 2 (only because site running slow) Flashcards
back extension
core strength
rotational chest pass
core power
medicine ball pull over throw
core power
reverse crunch
core strength
soccer throw
core power
prone iso-ab
core stabilization
cable rotations
core strength
core power intensity
x/x/x
sets for core power
Phase 5 - 2-3 sets, 8-12 reps, 0-2 exercises
sets for core strength
phase 2 - 2/0/2 medium tempo 0-60 rest 0-4 exercises 2-3 sets 8-12 reps
rotational chest pass, back leg pivots into
triple extension - hip, knee and ankle plantar flexion
distance outside base of support that person can go without losing control of center of gravity
limit of stability
body in equilibrium and stationary
static balance - no linear or angular movement
ability to move and change directions under various conditions without falling
dynamic balance (ex. running on sand)
2 leg stable, 1 leg stable, 2 leg unstable and
1 leg unstable
progressive
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
proprioceptive challenged
floor beam 1/2 foam roll foam pad balance disk wobble/bosu
lunge to balance regression
step up to balance
no lower body joint movement in the stance leg and helps develops proper deceleration
balance stabilization
- improves reflex and joint stability
balance stabilization acute variables
1-4 exercises, 1-3 reps
12-20 reps or 6-10 single leg
4/2/1 tempo - slow
0-90 seconds rest
neuromuscular efficiency of the entire body
balance strength - bending knee or hip; dynamic control in mid range of motion with isometric at the end
acute variables for balance strength
0-4 exercises, 2-3 sets, 8-12 reps, medium tempo, 0-60 rest
involves a hop and hold landing -3-5 seconds
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
acute variables for balance power
1-2 exercises, 8-12 reps, 2-3 sets, controlled 3-5 sec hold
0-60s rest
s/l balance
balance stabilization
s/l squat
balance strength
multiplanar hop with stabilization
balance power - progress using frontal or transverse planes
single leg squat touchdown
balance strength
single leg rdl
balance strength
s/l balance reach
balance stabilization
s/l hip rotation
balance stabilization
multiplanar step up to balance
balance strength (progress with frontal and transverse planes)
s/l lift and chop
balance stabilization
s/l throw and catch
balance stabilization (progress with height, distance, velocity)
multiplanar lunge to balance
balance strength (regress step up to balance)
single leg box hop down
balance power
effects of joint dysfunction
leads to muscle inhibition - injury - swelling and then altered proprioception
quick, explosive concentric contraction with max force in minimal time; rate of force production improved
plyo
phases of plyo
eccentric (loading)
amortization (between)
concentric (unloading)
reactive stabilization is held for
3-5 seconds
little joint motion, establishes optimal landing mechanics, postural alignment and reactive neuromuscular efficiency
plyo stabilization
plyo stabilization exercises (adjust posture before repeating)
squat jump with stabilization
box jump with stabilization
box jump down with stabilization
multiplanar jump with stabilization
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
plyo strength exercises
squat jump, tuck jump, butt kick, power step up
progress plyo by
increasing speed, remove landing hold, repeating temp with less time on the ground
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
types of plyo power
ice skaters, s/l power step-up, proprioceptive plyometrics (progress by adding hand touch down)
for plyo, this is necessary
adquate core strength
to move with efficiency forces must be dampened, stabilized and accelerated
int. perf. paradigm
1 direction as fast as possible
speed
frOnt side mechanics
triple flexion, hip knee ankle dOrsiflexion
Back Side Mechanics
Triple Extension - hip, knee and ankle
Ability to Accelerate, decelerate, stabilize and change direction quickly
Agility (A)
ex. agility ladder
ability to react and change body position with max rate of force production in all planes, all levels, just upper or just lower
quickness
youth saq provides exposure
to various nm and biomechanical demands and decreases risk of injury (like red light green light)
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
number of strides in given amount of time
stride rate
distance covered with each stride
stride length
sprint dynamics
foot ankle straight and dorsiflexed, knees straight, slight lean with acceleration, head in line with lphc; lphc in line with legs
saq for weight loss - goal
keep hr elevated to increase fat oxidation and calorie expenditure
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
which opt phases have a superset
2 and 5
what phases for bodyfat reduction
1 and 2
what phases to increase lbm
1-4
what phases for general sports enhancement
1, 2, 5
what phase uses higher reps, fewer sets and lower intensity
1
1rm/strength assessment
4 and 5
for hypertensive, phase 3 is
optional
increased load and volume
phase 4 - rest also increases
hi volume / low intensity results in
increased muscle cross section area, improved lipids, and increased MET rate
low volume / high intensity results in
increased rate of force production
increased motor unit recruitment
increased motor unit synchronization
Human Movement System is made of
Nervous, Muscular and Skeletal
the communication center of the body
nervous system
central nervous system is made up of
brain and spinal cord - primary decision maker
peripheral nervous system is made of
nerves from CNS through body - carry out actions to effector sites
most basic unit of nervous system
neuron - communicates with muscular system
sensory neuron (affarent)
site to brain
interneuron
from one neuron to another
motor neuron (efferent)
brain to site
contracts on bones to create joint movement
skeletal system
commands the skeletal system to move; works to move and stabilize
muscular system
provides leverage and support
bones - skeletal system provides shape, form and protects
agonists are
primary mover, usually larger
synergists
assist prime with movement and take over for a weak prime mover
antagonist
opposing muscles of prime mover; decelerate movement agonist is producer
slow twitch
type 1
fast twitch
type 2 - larger
neuron cell body is made of
golgi complex, nucleus and mitochondria
axon
cylindrical projection from cell body that transmits nervous impulses to other neurons
provides communication from brain and spinal cord to other parts
gathers information from other structures and transmits it back to neuron
dendrites
internal and external obliques are examples of
force couples
functional unit of muscle
sarcomere (actin and myosin)
3 layers of connective tissue
epimysium
perimysium
endomysium
innermost layer of connective tissue
endomysium
surrounds fasicles
perimysium
outer layer and surrounds muscle, under fascia
epimysium
cumulative sensory input to CNS from all mechanoreceptors that sense body position and limb movement
proprioception
muscle contraction starts
ach released, binds to receptors action reaches tubule sarcoplasmic reticulum releases ca2 active site exposure cross bridge banding contraction begins
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
connects muscle to bone
tendons
series of muscles that moves skeleton
muscular system
chest press agonist
pec major
chest press antagonist
rposterior deltoido
chest press synergist
ant deltoid / triceps
overhead press agonist
deltoid
overhead press antagonist
lat dorsi
overhead press synergist
triceps
overhead chest press stabilizer
rotator cuff
row - agonist
lat dorsi
row antagonist
pec major
row synergist
post delt / biceps
row stabilizer
rotator cuff
squat agonist
quads/glutes
squat antagonist
psoas
squat stabilizer
transverse abdominis
squat synergist
hamstring complex
squat is an example of what bone joint motion
rolling - femoral condoyles roll over tibial
rotating the head of radius on end of humerus is example of what type of motion
spin
tibial condoyles sliding across femoral condoyles in knee extension is an example of a
sliding joint motion
quick to fatigue - type 1 or 2
2
larger in size - type 1 or 2
2
slow twitch
type 1
fast twitch
type 2
slow to fatigue - 1 or 2
1
long term contraction - type 1 or 2
1
decreased oxygen delivery - type 1 or 2
2
more capillaries - type 1 or 2
1
less force produced - type 1 or 2
1
smaller in size - type 1 or 2
1
master gland
pituitary
cardio system is made up of
blood, heart and vessels
respiratory system is made of
trachea bronchi alveoli lungs (deliver oxygen to tissues)
receives blood from veins and force it to ventricles
atrium
receives deoxygenated blood
right atrium - pushes to right ventricle
oxygenated blood moves from left atrium and down into
left ventricle and then to lungs to get oxygenated
left ventricle receives oxygenated blood from the
left atrium
amount of blood pumped with each contraction
stroke volume
average stroke volume
77ml
average heart rate
70-80
volume of blood pumped out per minute
cardiac output - HR x stroke volume
overall performance
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
pacemaker for the heart
s/a node
0xygen to lungs and removes carbon dioxide, transfers oxygen to blood stream
respiratory system
muscles used for regular breathing
diaphgragm and external intercostals
forced breathing uses what muscles
scalense and pec minor - stressful situations (headaches and anxiety)
what muscle aids in breathing for sprinting
serratus anterior
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)
Resting 02 consumption
3.5ml oxg/kg bw per min
allows proper respiration mechanics to occur and helps pump blood back to heart during inspiration
respiratory pump
conducting airways
nasal cavity, oral cavity, pharynx, larynx, trachea, right and lft pulm bronchi, bronchioles
respiratory airways
alveoli and alveolar sacs
muscles used in inspiration
diaphragm
scalenes
pec minor
sternocleidomastoid
muscles used in expiration
ext and internal intercostals and abs
energy transformed into useable forms in human body and chemical reactions
bioenergetics
process where nutrients are acquired, used and disposed of
metabolism
bioenergetics as it relates to physiologic changes of exercise
exercise metabolism
substrates
substance on which an enzyme acts -
carbs, proteins and lipids
chief energy/fuel for daily activity
carbs
lack of carbs
fatigue, poor mental function, energy endurance
carbs for adult
45-65%
digested and turned into glucose - enters cells and absorbed and transported thru blood with insulin
carbs
complex carb, stored in liver and muscles
glycogen
used in intense exercise
glycogen
converts when body needs it
glycogen
limited ability to store, so replenish often
carbs
carb loading - allows
longer, not faster
max fat utilization cannot occur without
carbs
regulates energy and glucose metabolism in body by lowering blood glucose levels
insulin
secreted by pancreas to regulate glucose levels; triggers glycogen release from stores
glucagon
energy stored and transferred within cells
adenosine tri phosphate
high energy compound occuring in all cells from which atp is formed
adenosine diphosphate
simple sugar made from carbs
glucose
before glucose/glycogen can be used for energy, must be converted to what?
glucose-6-phosphate
form of energy used in long endurance and low
fat
form of energy used at rest
fat
purpose is structure and membrane function
fat
chemical forms of fat
triglycerides
lower thermic effect
fats
monosaccharides
single sugar
glucose
fructose
galactose
disaccharides
2 sugars
sucrose
lactose
maltose
polysaccharides
long chains of monos
complex carbs
starch digested to glucose
percent fat for adults
20-25 for athletes
20-35 for others
fats carry
a, d, e, k
saturated fat
meat, cheese, milk (can raise cholesterol)
monounsaturated
olive oil
canola
polyunsaturated
2 or more double bonds - omega 3s, fish, nuts,, seeds
transfats (hydrogenated)
harder at room temp
increase ldl
decrease hdl
does nasm recommend low carb
no
rapid weight loss on low carb
glycogen depletion
body is what percentage water
60
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
where are proteins initially broken down
stomach
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)
builds/repairs tissues and energy
significant source during starvation
protein - converts thru gluconeogenesis
provide no energy during exercise
provides all essentials (meat / dairy)
complete proteins
lacks certain aminios
incomplete proteins
how many aminos does the body use
20
how many aminos are essential and non-essential
10 non-essential
8 essential
2 semi-essnetial
8 essential aminos
lysine, leucine, isoleucine, methianone, phenylalanine, tryptophan, valine, threonine
too much protein makes what work harder
kidneys
DRI
dietary reference intake
RDA
sufficient to meet 97-98% of healthy people
EAR
Estimated Average Requirement - avg daily nutrient intake level to meet half the halthy people
anaerobic
no oxygen
2 anaerobic systems
atp-pc
glycolysis
atp-pc
also phosphagen system
high intensity, short duration
10-15 seconds
next 30-50 secs
used in most 8-12 reps
breakdown of glucose
glycolysis - overall goal is to provide energy
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
what system would you use if 30 mins jogging
oxidative
epoc
excess post exercise oxygen consumption - increases metabolism from performing anaerobic ex
first step in oxidation of fat
beta oxidation
most atp is produced with
oxidative phosphorylation
amount of CO2 expired divided by O2 consumed measured at rest
respiratory quotient
RQ 0.7
100% of fuel for metabolism - fat
RQ 1.0
100% carbs
ATP + PC =
phosphagens
aerobic glycolysis produces
pyruvic acid
anaerobic glycolysis produces what acid
lactic
glucose uptake increases so senstivity
increases. Insulin drops during exercise so pancreas secretes more glucagon to maintain steady blood glucose
these increase hr and stroke volume; elevates blood glucose levels, redistributes to working tissues, opens airways
catecholamines (epinephrine and norepinephrine - adrenals)
nervous system’s ability to analyze and interpret sensory info to allow for proper decision making which produces appropriate response
integf. function.
NM response to sensory info
motor function
brain and spinal cord
cns
cranial nerves and spinal nerves
peripheral system
fiber for men and women
38 men
25 women
READ stands for
Rapport
Empathy
Assess
Develop
figure Max HR
before step test
seniors phase
1-2 (1-5 opt) - 2-5 based on postural control and doc’s ok
seniors considerations
bodyfat increases, irreg pulse
decreased ox uptake, max hr, lbm, bone density, balance, conn tissue, elasticity, coordination, cardiac output
seniors - begin with
20-45 mins slow - postural control free sit to stand normal breathing may have higher bpcough SMR and active/dynamic stretch
cough
PHA
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
