NASM FINAL EXAM part 3 Flashcards
considerations for hypertensive
avoid heavy lifting and vasalva breathe normal not overgrip or clench fists modify tempo to avoid extended iso and conc actions no prone - stand and progress slow
resistance improves bone mineral density no more than
5%
After 12 weeks, pregnant women should avoid
supine
Considerations for pregnant women
clothing should dissipate heat
start with phase 1 and 2 (2-3xwk, light, 12-15 reps, 1-3set)
ONLY PHASE 1 after 1st trimester, no supine/ prone twists after 1st low impact, no plyo in 2nd and 3rd trimesters
3-5x wk, 15-30 mins (stage 1 intensity, 2 with doc’s ok)
start with 5 mins/day - no SMR on vericose/swollen areas
can the growth of the fetus alter posture of pregnant woman?
yes
what is the best style of training for pregnant women
circuit training - reduce activity 3rd trimester
diabetics - training variable
resistance 2-3x wk (1-3 sets) 10-15 reps
what % of people over 20 are overweight
66 — 34% are obese
OBESE - variables
2-3x wk 1-3 sets 10-15 reps 60-80% max hr (or 40-70) cardio 5x wk - focus on cal expenditure (200-300/session)
OSTEOPOROSIS
sit to stand
avoid squats and leg press
no plyo
decrease in bone mass and density and space btw bones
3-5x wk, 40-70%, 20-30 mins
water exercise if severe
static and active stretch (smr may not be good)
cardio - stage 1 if tolerated; 2 w/doc’s ok
incline or standing abs (don’t want lots of spinal flexion)
ARHTRITIS
start w/5 mins; 3-5x wk, 30 mins Stage 1 (2-3 if doc’s ok)
60-80%; circuit over hiit; use pain as guide; start slow; have decreased balance; smr if tolerated; avoid heavy and hi-reps
Osteopenia
precursor to osteoporosis; resistance 75% 1rm, circuit fashion, 8-10 ex,, 1 set, 8-12 reps
degeneration of cartilage at joints
osteoarthritis
altered air flow thru lungs, bronch/emphysema
Chronic Obst. Lung Disease - adequate rest; pha is ideal
super low calorie diet must be monitored by
medical professionals
degenerative joint disease
rheumatoid arthritis - body attacks own tissues
avoid early morning exercise
What does RDA stand for?
Recommended Dietary Allowance - average intake sufficient to meet nutrient requirement of nearly all people in a certain age/group/gender
Even ______% of water loss adversely affects performance
2%
obesity, fatty diet and sedentary life
metabolic syndrome
how much carbs during long training?
30-60g every hour
completes/adds to daily intake
dietary supplements
recommended daily nutrient intake level
adequate intake - used when RDA can’t be determined
meet half the healthy people in an age group
EAR - Est. Average Daily Nutrient
highest average daily level likely to pose no risk
tolerable upper limit
take this vitamin with meals, spaced throughout the day
calcium
excess _______ can cause kidney stones
calcium
excess_________can cause nerve damage
B6
protein breaks down in _______first
stomach
where are protein strands denatured and cleave to peptides
stomach
small intestine further splits
peptides into tripeptides, dipeptides and aminos
where are aminos absorbed
small intestine
creatine dosage
2-5g/day 5-7 days at 20g to start rapidly regenerates ATP increases muscle mass and anaerobic perf 4-5lb water gain
how much caffeine for sprints?
NONE for sprinting!
caffeine dosage
1 hour before exercise
3-6mg/kg
stimulant effects CNS, heart and skeletal
ergogenic effects (enhances performance, stamina, recovery)
Vitamins w/potential for excess dosage
D, A, Iron, Zinc (dosage for “Daiz”)
these people won’t even think about exercising
precontemplation (educate)
thinking about exercising in the next 6 mos
contemplation (educate)
work out occasionally but thinking abou tmore serious
preparation (increase social network)
started to workout but haven’t done 6 mos yet
action (educate, discuss barriers)
maintenance phase
people who have been exercising 6mos+
build a relationship / genuine interest
active listening
reflecting
express what you’ve heard
time barrier solution
use a journal
someone with unrealistic goals
discuss realistic ones
lack social support?
define type and amount which helps adherence
daily written record
self monitoring
created to produce internalized experiences to support or enhance participation
imagery
asking questions to uncover initial cause of fail
root cause analysis
how many seconds to make a good impression
20
what does SMART stand for
specific measurable attainable realistic timely
4 types of support
instrumental
emotional
informational
companionship
what type of support - babysitter / spotter ; transportation
instrumental (tangible support)
affirmations, caring, empathy
emotional support
directions, advice, suggestions
informational support
people you can exercise with is an example of
companionship support
10 steps
annual weekly sessions per wk closing % time frame # clients to interact with # clients daily # clients hourly contact info follow up
independent contractor
no FT benefits
fee to gym to train there
marketing not supported
club may take % session fees
4 P’s of marketing
Product (specific product/service)
Price - $ for service including discount bundles
Place - channels to reach customer
Promotion - communication about a product (social media)
most buying decisions are based on
emotion
client records should be kept
4 years
recert nasm every
2 yrs - 2 CEUs
Obesity - what phase
1, 2
avoid supine as most have HBP
Max o2 is usually reduced; no greater than 60-80%
5xwk, low impact (talk test)
stage 1 40-60 mins (or 2x20); progress to stage 2.
resist - 1-3 sets, 10-15 reps, 2-3x wk, as high as 20 reps
Push/Pull - shoulders elevate - lower traps are
underactive
seated cable row
strength
feet turn out OHS - medial gastroc is
underactive
upper crossed - scalenes are
overactive
shoulder extension, adduction and internal rotation
lat dorsi
S/L Plyo power step-up
plyo power
s/l knees in - adductor is
overactive
arms fall forward - teres major is
overactive
dynamic eccentric, concentric movement of balance leg thru full ROM -
balance strength
hypertrophy stretch
SMR and active isolated
narrowing of arteries supplying blood to lower body/legs; leg pain
peripheral arterial disease - 20-30 mins, 3-5x wk, circuit and walking are good phase 1 dont' exceed upper HR cause leg pain
harden arteries and higher bp
arteriosclerosis
plaque restricts bloodfloow
artherosclerosis - increases BP and caused from poor lifestyle
plaque forms in artery - usually lower leg; blood vessels become blocked
peripheral vascular disease
pre-hypertensive
139/89
refer to doc if bp is over
140/90
hypertension
no supine or prone, 50-85%, 3-5xwk, 20-45mins 1-3 sets, 8-10 ex, 10-20 reps, 2-3x wk SMR not good as most are laying down stage 1 cardio; 2 with doc's ok plyo use with care resist - 1 and 2 - circuit or peripheral
chronic metabolic disorder caused by insulin deficiency which impairs carb usage and enhances use of fat/protein
diabetes
over 30 bmi
obese (or 30lbs over)
insulin deficiency impairs carb use and enhances use of fats/protein
diabetes mellitus
normal cholesterol
less than 200
200-239 borderline
240 - h igh
Over _____% are over 200 cholesterol
50
juvenile diabetes
type 1
pancreas doesn’t produce insulin; blood sugar not optimally delivered to cells; hyperglycemia; non-insulin dependent; hypoglycemia may occur post exercise
95% of diabetes are this type
type II
obesity related -primarily ab fat
cells resists and don’t allow insulin to bring glucose into the cell
phase 1, 2 and maybe 5; smr with care
how much cardio for type II diabetes?
1000-2000 cals in cardio 5-7x wk, 50-90% ; start with low intensity
resistance for diabetics?
1-3 sets 8-10 ex 10-15 reps
2-3x wk; 20-60 mins wk
leading cause of death
coronary heart disease - poor diet/lifestyle
doc for HR; don’t estimate
client monitors puls
variables for coronary heart disease
20-30 mins, 3-5x wk
40-85% max capacity - 20-40 mins
1500-2000 cal goal/wk
add resistance after no symptoms for 3 mos
circuit - 8-10ex, 1-3 sets, 10-20 reps; use rate of perceived exertion; phase 1 or 2; 5-10 warmup, 20-40 and 5-10 cool down; static and active stretch (seated) - PHA or Circuit
tempo for coronary heart disease
4/1/1
2nd leading cause of death
cancer
when various types of malignant neoplasms invade tissues and may metastasize
cancer
what is intensity for cancer patients
low-moderate 3-5x wk
what type of stretch for cancer patients
active and smr - no smr for chemo/radiation patients
cancer cardio prescription
stage 1,, progress slowly, 2 and 3 with doc’s ok
no plyo until completion of 3 phase 1 workouts/wk
resistance 1 and 2 - 1set, 8-10ex, 10-15 reps to fatigue, 2-3x wk
short breath
dyspnea
manifestation of symptoms cased by peripheral heart disease
intermittent claudification
this excess hormone increases RMR
thyroid
these aminos are linked by peptide bonds
protein
rate at which CARBs raise blood sugar
glycemix index
key points for fat loss
increase activity limit alcohol weigh food whole grains water avoid processed
LBM
4-6 meals/day
spread out protein
90 mins of workout - carbs
improves extensibility through reciprocal inhibition
dynamic stretching
aids respiratory muscles after sprints
serratus anterior
s/l - knee caves in - glute medius is
under active
arms fall foward - pec minor is
overactive
decreases muscle spindle activity
static
when is oxidative capacity of muscle increased
after 4 wks
for excess spinal motion, use
2 leg floor bridge
Type 1 or 2 is most vascular?
Type 1
raising hand forward in saggital plane -
shoulder flexion
tight muscles in OHS
static stretch
internally rotates hip when foot is in planted position touching the floor
tfl
which is strength? renegade row, push-up, s/l cable row or t-bar row
t-bar row
up scap rotation - correct force couple
upper traps and lower part of serratus anterior
par q
cardiorespiratory dysfunction
this chamber pumps deoxygenated blood to lungs through pulm arteries
right ventricle
what would you stretch if head goes forward in push/pull
lev. scap
what type of SAQ for seniors
stand to figure 8
what position is back leg in for cable rotation
back leg in triple extension
s/l squat touchdown
dynamic - phase 2
active lat ball stretch
active
can cause complications with blood thinners
Vit E
Cardio increases
stroke volume; oxidative capacity of muscles, hdl
decreases rhr
VO2 diff
V02 - Qxa
decrease neural control to glutes
ankle sprains
hip flexion and internal rotation
tfl
concentric motion at shoulder
seated row
rest for power
1-2 mins
flexible thinkers
higher level visionary
positive psychology
science of happy successful people
READ stands for
RAPPORT
EMPATHY
ASSESSMENT
DEVELOPMENT
bench assess
10-20lbs added; 5-10%
aerobic to anaerobic is zones
2-3 (vent. threshold)
lower extremity assessment
30-40lbs added
SCAMPI
Specific, challenging, approach, measurable, proximal, inspirational
severe bmi begins at
35
preferred system is
vertical loading
higher vol training produces
cellular adapatation
serious adverse effects - it’s “bad”
B6, A, D
Pants higher in back
anterior pelvic tilt
% psych
55
% words
7
% tone
38
knee extension and hip flexion
quad
scap retraction and downard rotation
rhomboid
bicep brachii
elbow flex, shoulder flex, supinat radioulnar joint
shoulder and elbow extension
tricep
scapular protraction
serratus ant
plantar flexion muscles
soleus and gastroc
spinal flexion, lateral flexion and rotation
rect. abdom.
phase 1 reactive
1-3 sets
___% loss of bone at hip leads to 2.5x risk hip fracture
10
cardiac output x arterial venous difference
fick equation
resting oxygen consumption
1 MET
primary respiratory muscle
diaphgram
how body adapts to demands
said
how body responds to stress
GAS
progressions/regressions - unstable and arms
2 leg stable, 2 leg unstable, 1 leg stable, 1 unstable
2 arm, alt arm, 1 arm
s/l db curl step to balance stand cable row any ball exercise step up bal curl to press push up s/l db scaption
stabilization
2arm push press, squat/tuck jump
ball pull over throw
bb clean
chest pass
p0wer
OPT stands for
Optimum Performance Training - safely progress client to goals by using integrated methods
state of lost fitness/imbalances, decreased flexibility and joint stability
deconditioned
initial reaction to stress
alarm reaction
body increases its functional capacity to adapt to a stressor
resistance development
3 specificities
mechanical - weight
neuromusc - speed
metabolic - energy
ability to produce/maintain force production for long periods
muscular endurance
step-up curl to overhead press
phase 1 - tempo 4/2/1 (saggital plane; progress with transv plane and/or higher leg)
leads to injury if not variety
improper periodization
standing exercises and circuits with no rest
aids to reduce fat
speed at which weight is moved
velocity
best type for beginners
single set - beginners 2xwk
ability of neuromuscular system to enable all muscles to efficiently work together in all planes
neuromuscular efficiency
progression of 2 arm ball squat
alternating arms
progress stabilization
increase proprioception
regress 2 arm alt stand cable row
seated
s/l db curl progression
s/l alt curl
ability of system to perform dynamic, iso, concentric contraction in multiplanar environment
functional strength
where should knees be in stability ball squat?
over 2nd and 3rd toes
balance - 1 leg - ball
means stabilization
stabilization tempo
4-2-1
stab ball squat
ball just below on lower back, knees in line with toes
regress - shorter ROM
progress - alt arms, single arm, single leg
