NASM-important mashup Flashcards
What is the best definition of neuromuscular efficiency?
Ability of neuromuscular system to enable all muscles to efficiently work together in all planes of motion.
Define structural efficiency
Alignment of musculoskeletal system that allows our center of gravity to be maintained over our base of support.
What does the local stabilization system do, what muscles is it comprised of (and type of muscle fibers) and where do they attach on the skeleton?
Provide intervertebral and interesegmental stability and work to limit excessive forces between spinal segments. Provide vertebrae to vertabrae support and aid in proprioception (high number of muscle spindles)
Consist of primarily type I muscle fibers with high density of muscle spindles
TVA, internal obliques, multifidus, diaphragm, pelvic floor muscles
What does the global stabilization system do, what muscles is it comprised of (and type of muscle fibers) and where do they attach on the skeleton?
Transfer loads from upper to lower extremities, provide stability between pelvis and spine, provide stabilization and eccentric control of the core during functional movements.
Quadratus Lomborum, psoas major, external obliques, portions of internal obliques, rectus abdominis, G. Medius and adductor complex
Attach from pelvis to spine
What does the global movement system do, what muscles is it comprised of and where do they attach on the skeleton?
Responsible for concentric force production and eccentric deceleration during dynamic activities.
Attach to spine and/or pelvis to the extremities
Lats, hip flexors, hamstring complex and quadriceps
Describe core stabilization training, it’s focus and name specific exercises for this phase.
Designed to improve neuromuscular efficiency and intervebral stability. Focus on “drawing in” and “bracing.”
Little motion throughout spine and pelvis
Marching, floor bridge, floor prone cobra, prone iso-ab
Describe core strength training, its focus and name specific exercises for this phase.
Designed to improve dynamic stabilization, concentric strength, eccentric strength and neuromuscular efficiency throughout the kinetic chain.
Specificity and neural demands are progressed in this level. More dynamic isotonic movements of spine through full ROM while using bracing and drawing in techniques.
Ball crunch, back extensions, reverse crunch, cable rotations
Describe core power training, its focus and name specific exercises for this phase.
Designed to improve rate of force production in core musculature.
Rotation chest pass, MB pullover throw, front MB oblique throw, soccer throw
What are the goals of stabilization training?
Improve: muscular endurance, neuromuscular efficiency
Enhance: joint stability, control of posture,
Increase: flexibility
What are the goals of strength endurance training?
Improve: stabilization endurance and increase prime mover strength, overall work capacity
Enhance: joint stabilization
Increase: lean body mass
What are the goals of hypertrophy training?
Increase muscle mass
What are the goals of max strength training?
Increase motor unit recruitment, frequency of motor unit recruitment
Improve: peak force
What are the goals of power training?
Enhance: neuromuscular efficiency, prime mover strength
Increase: rate of force production
What is the goal of plyometric stabilization training? what are sample exercises?
involve little or no joint movement, emphasis is on good landing mechanics, postural alignment and reactive neuromuscular efficiency.
squat jump with stabilization
box jump up with stabilization
box jump down with stabilization
multiplanar jump with stabilization
What is the goal of plyometric strength training? what are sample exercises?
emphasis on exercises with more dynamic eccentric and concentric movement through a full ROM. Specificity, speed and neural deamand may also be progressed at this level. Goal is to improve dynamic joint stabilization, eccentric strength, rate of force production and neuromuscular efficiency of the entire kinetic chain.
Exercises are repetitive and spend a short period of time on the ground: squat jump tuck jump butt kick power step-up
What is the goal of plyometric power training? what are sample exercises?
Involve the entire muscle action spectrum and contraction velocity spectrum used during functional movements. Designed to further improve rate of force production, eccentric strength, reactive strength, reactive joint stabilization, dynamic neuromuscular efficiency and optimal force production. To be performed as explosively as possible.
Ice skaters, SL power step-up, proprioceptive plyometrics
What are the guidelines for providing uncompromising customer service?
- Take every opportunity to meet and get to know all potential clientele.
- Represent a positive image and high level of professionalism every minute of the day.
- Never give the impression that any question isinconvenient, unnecessary or unintelligent.
- Express ideas well through verbal communication, vocal tonality and body language which all work together to convey a message
- Obsess on opportunities to create moments that strengthen professional relationships.
- Do not merely receive complaints, but take ownership of them
What are the 10 steps to success?
- What is the desired annual income?
- How much must be earned/week to achieve annual goal?
- How many sessions/week need to occur to meet weekly goal?
- What is the closing percentage?
- In what timeframe will new clients be acquired?
- How many potential clients need to be interacted with overall to gain clients within the timeframe?
- How many potential clients need to be contacted each day?
- How many potential clients need to be contacted each hour of the day?
- Ask each member spoken to for his contact info
- Follow up
Define what a Force-Couple Relationship is? Name common force-couples.
Muscle groups moving together to produce movement around a joint.
Internal and external obliques: trunk rotation
Upper trap and lower portion of serratus anterior: upward rotation of scapula.
G. Max, quads and calf muscles: produce hip and knee extension during walking, running, stair climbing, etc
Gastroc, peroneus longus, and tibialis posterior: plantar flexion
Deltoid and rotator cuff: shoulder abduction
What are the physiologic adaptive benefits of resistance training?
Improved cardiovascular efficiency; beneficial endocrine and serum lipid adaptations; decreased body fat; increased metabolism.
What are the physical adaptive benefits of resistance training?
Increased tissue tensile strength; increased cross-sectional area of muscle fibers; increase bone density
What are the performance adaptive benefits of resistance training?
Increased neuromuscular control (coordination); increased endurance; increased strength; increased power
Define speed.
The ability to move the body in one intended direction as fast as possible
Define agility.
The ability to accelerate, decelerate, stabilize and change direction quickly while maintaining proper posture
Define quickness.
The ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during functional activities
