NASM midterm

Question 1

Muscle imbalance

Answer 1

Alteration of muscle length surrounding a joint.

Question 2

Obesity

Answer 2

The condition of being considerably overweight, and refers to a person with a body mass index of 30 or greater, or who is at least 30 pounds over the
recommended weight for their height.

Question 3

Overweght

Answer 3

Refers to a person with a body mass index of 25 to 29.9, or who is between 25 to 30 pounds over the
recommended weight for their height.

Question 4

BMI

Answer 4

703 × (weight (lb) / height2 (in2)
or
weight (kg) / height2 (m2)

Question 5

Blood lipids

Answer 5

Also known as cholesterol and triglycerides, blood lipids are carried in the bloodstream by protein
molecules known as high-density lipoproteins (HDL) and low-density lipoproteins (LDL).

Question 6

Diabetes mellitus

Answer 6

Chronic metabolic disorder caused by insulin
deficiency, which impairs carbohydrate usage and
enhances usage of fats and proteins.

Question 7

Deconditioned

Answer 7

A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability.

Question 8

Proprioception

Answer 8

The cumulative sensory input to the central nervous system from all mechanoreceptors that
sense body position and limb movement.

Question 9

Proprioceptively enriched environment

Answer 9

An unstable (yet controllable) physical situation in which exercises are performed that causes the body to use its internal balance and stabilization
mechanisms.

Question 10

OPT Model

Answer 10

1. STABILIZATION
2. STRENGHT
3. POWER
   * ***********

It is a process of programming that systematically progresses any client to any goal. The OPT Model
is built on a foundation of principles that progressively and systematically allows any client
to achieve optimal levels of physiologic, physical, and performance adaptations, including:

Physiologic Benefits:
1. Improves cardiorespiratory efficiency
2.Enhances beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
3. Increases metabolic efficiency (metabolism)
4.Increases bone density

Physical Benefits:
1. Decreases body fat
2. Increases lean body mass (muscle)
3. Increases tissue tensile strength (tendons, ligaments, muscles)

Performance Benefits:
1. Strength
2. Power
3. Endurance
4. Flexibility
5. Speed
6. Agility
7. Balance

The OPT model is based on the scientific rationale of human movement science. Each stage has a designated purpose that provides the client with a systematic approach for progressing toward his or her individual goals, as well as addressing his or her specific needs. Now, more than ever, it is imperative that health and  fitness professionals fully understand all components of programming as well as the right order in which those components must be addressed to help their clients achieve success.

Question 11

Muscular endurance

Answer 11

A muscle’s ability to contract for an extended

period.

Question 12

Neuromuscular efficiency

Answer 12

The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion.

Question 13

Prime mover

Answer 13

The muscle that acts as the initial and main source of motive power.

Question 14

Superset

Answer 14

Set of two exercises that are performed back-to-back,without any rest time between them.

Question 15

Rate of force production

Answer 15

Ability of muscles to exert maximal force output in a minimal amount of time.

Question 16

General adaptation syndrome

Answer 16

a term used to describe how the body responds and adapts to stress.

STAGES:
1. ALARM REACTION - Initial reaction to stressor such as increased oxygen and blood supply to the necessary areas of the body
2. RESISTANCE TO DEVELOPMENT - The body increases its functional capacity to adapt to the stressor.
3. EXHASTION- Prolonged stress or stress that
is intolerable and will produce exhaustion,
distress or injury to the system.

Question 17

Adaptive Benefits of Resistance Training

Answer 17

Physiologic:

1. Improved cardiovascular efficiency
2. Beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
3. Increased bone density
4. Increased metabolic efficiency (metabolism)

Physical:

1. Increased tissue (muscle,tendons, ligaments) tensile strength
2. Increased cross-sectional area of muscle fibers
3. Decreased body fat

Performance:

1. Increased neuromuscular control (coordination)
2. Increased endurance
3. Increased strength
4. Increased power

Question 18

Delayed-onset muscle soreness

Answer 18

Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.

Question 19

Periodization

Answer 19

Division of a training program into smaller, progressive stages.

Question 20

Principle of specificity or specific adaptation to
imposed demands (SAID principle)

Answer 20

Principle that states the body will adapt to the specific demands that are placed on it.

Question 21

Mechanical specificity

Answer 21

Refers to the weight and movements placed on the

body.

Question 22

Neuromuscular specificity

Answer 22

Refers to the speed of contraction and exercise selection.

Question 23

Metabolic specificity

Answer 23

Refers to the energy demand placed on the

body.