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NASM 🏃‍♀️ 💪🏽 > NASM PRACTICE OFFICIAL > Flashcards

NASM PRACTICE OFFICIAL Flashcards

1
Q

Relative flexibility

A

the body’s tendency to take the path of least resistance.

Autogenic inhibition - states that a prolonged golgi tendon stimulation inhibits muscle spindles of the same muscle.

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2
Q

Reciprocal inhibition

A

when an agonist receives a signal to contract an inhibitory signal is sent to its antagonist muscle which lengthens.

Synergistic dominance - when a synergist muscle takes over for an agonist muscle that exhibits a decrease in neural drive.

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3
Q

Precontemplation

A

not thinking about working out (Stage 1 of change).

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4
Q

Gluconeogenesis

A

creation of new glucose via non carbohydrate substrates, such as protein.

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5
Q

Extrinsic motivation

A

reward/recognition (ex: winning 1st place in a race, cash prize, trophy)

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6
Q

Agonist

A

Prime move for a lift i.e. Military Press (deltoid; synergist triceps, antagonist lats), Bench press (chest; synergist triceps, antagonist posterior deltoid), Squats (quads knee / glutes hip; synergist hamstrings, antagonist psoas.

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7
Q

Heart Anatomy

A

SA Node (pacemaker of the heart), pulmonary artery (CO2 AWAY from the heart), Atriums (hold blood), 140/90 hypertension (systolic / diastolic) PHA = Peripheral Heart Action: Squats to Push-Ups (upper – lower body exercise).

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8
Q

OPT Model Acute Variables

A

Rest, Reps, Intensity, Tempo.

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9
Q

Davis Law

A

states that soft tissue molds along a line of stress.

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10
Q

Altered reciprocal inhibition

A

overactive agonist muscle decreases neural drive to a functional antagonist muscle.

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11
Q

Sliding filament theory

A

muscle contraction involving actin & myosin sliding past one another shortening muscle during concentric muscle action.

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12
Q

Intrinsic motivation

A

you feel a sense of satisfaction, belonging (ex: a grandma is happy because she can play with her grandkids due to exercising regularly)

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13
Q

All-or-nothing principle

A

motor units can’t vary amount of force they generate, they either contract maximally or not at all.

Example sentence: When lifting a heavy weight, motor units follow the all-or-nothing principle.

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14
Q

Length-tension relationship

A

resting length if a muscle and the tension it can produce at this length, AKA relationship between actin & myosin (myosin is the larger myofilament)

Additional information: The length-tension relationship is important for optimizing muscle function.

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15
Q

Principle of specificity

A

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

Example sentence: Following the principle of specificity, athletes train in a way that mimics their sport.

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16
Q

Neuromuscular specificity

A

refers to speed of contraction & exercise selection.

Neuromuscular specificity is crucial for developing specific skills in sports.

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17
Q

Mechanical specificity

A

refers to weight & movement placed on the body.

Mechanical specificity can help target specific muscle groups during a workout.

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18
Q

Type I vs Type II muscle fibers

A

Sprinter = 2 (fast twitch) marathon runner = 1 (slow twitch). Type 1 = aerobic / fat utilization, Type 2 = carbs.

Understanding muscle fiber types can help tailor training programs for different athletes.

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19
Q

Bio Energetics

A

Phosphagen = high intense / explosive with long recovery (when creatine is used) Glycolysis = middle (mod intensity) Oxidation = low intense / short rest period.

Bioenergetics plays a key role in determining energy systems used during different types of exercise.

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20
Q

STATES OF CHANGE

A

Precontemplation- not thinking about working out Contemplation- thinking about working out within 6months Preparation- exercising but not regularly Action- exercising regularly but not for 6+ months Maintenance- exercising regularly for 6+ months Termination- never going back, not giving into temptations/old habits

Example sentence: Moving through the states of change is a key aspect of behavior change in fitness.

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21
Q

PLANES OF MOTION

A

Sagittal- divides body into left & right halves, actions: flexion & extension Common exercises: squat, RDL, bicep curls, Tricep extensions, chinup Frontal- divides body into anterior (front) & posterior (back) halves, actions: abduction & adduction Common exercises: lat raises, jumping jacks, band walks Transverse- divides body into superior(above) & inferior(below) halves, actions: rotation Common exercises: chest flies, reverse flies, curtsy lunge, cable rotation

Understanding planes of motion is essential for designing effective workout programs.

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22
Q

What does BMI stand for?

A

Body Mass Index = height/weight

Example: BMI of 22.0 (68 inches tall, 150 pounds)

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23
Q

What is considered a normal/healthy BMI range?

A

18.5-24.9

Example: BMI of 20.0 (65 inches tall, 130 pounds)

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24
Q

What BMI range is considered overweight?

A

25-29.9

Example: BMI of 27.5 (70 inches tall, 200 pounds)

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25
Q

What BMI range is considered obese?

A

30+

Example: BMI of 33.6 (63 inches tall, 220 pounds)

26
Q

What is the definition of high blood pressure?

A

Hypertension, 140/90

Example: Blood pressure reading of 150/95

27
Q

What is considered a normal blood pressure reading?

A

120/80 or below

Example: Blood pressure reading of 110/70

28
Q

Systolic and Diastolic

A

Systolic = top number
Diastolic = bottom number

29
Q

Heart Chambers

A

Atria (atrium) = superior chambers of the heart, act as a reservoir
Ventricles = inferior chambers of the heart

30
Q

Blood Vessels

A

Arteries = blood vessels that go away from the heart
Veins = blood vessels that go toward the heart

31
Q

Heart Functions

A

Sinoatrial node (SA node) = pacemaker of the heart
Left ventricle = delivers oxygenated blood to the rest of the body
Right atria = gathers deoxygenated blood from the body
Capillaries = smallest blood vessels, site of exchange of elements between blood & tissue

32
Q

Stroke Volume

A

Stroke volume = amount of blood pumped out of the heart with each contraction

33
Q

Equations

A

Lean body mass = scale weight - fat mass
Tanaka = 208 - (.7 x age)
HRR = (HR max - HRrest) x target intensity + HR rest

Heart Rate Reserve ~ Karvonen method = target heart rate

34
Q

Performance Tests

A

Bench press = strength
Push-up = endurance
Shark skill = lower body agility (single leg hop back & forth into correct boxes)
40yd dash = max speed
LEFT Test = agility (run, back pedal, shuffle, Carioca, sprint)
Pro shuttle 5-10-5 = agility (run 5 yds, run 10yds back, run 5yds back)

35
Q

Cardio Tests

A

YMCA = step onto 12” box for 1min aiming for 96 steps for total of 3min
Rockport “Talk Test” = walk mile as fast as you can
1.5Mile = run 1.5miles as fast as you can

36
Q

Cardio Zones

A

Zone 1 = poor, 65-75% HR
Zone 2 = good/fair, 76-85% HR
Zone 3 = very good, 86-95% HR

Test HR after cardio testing to determine where your client lies

37
Q

What are the three categories of core exercises?

A

Core Stabilization - no spinal movement
Core Strength - little spinal movement
Core power - fast power

Example exercises: plank, floor bridges, reverse crunch, MB oblique throw, etc.

38
Q

What are the local muscles involved in core exercises?

A

Muscles that stabilize the spine and are near vertebrae

Example muscles: multifidius, TVA, QL, pelvic floor muscle

39
Q

What are the global muscles involved in core exercises?

A

Superficial muscles that move the trunk with concentric force & eccentric deceleration

Example muscles: Obliques, Erector spinae, Lats, Psoas, Rectus Abdominis

40
Q

What are the three categories of plyometric exercises?

A

Plyo Stabilization - little joint movement, 3-5sec holds on landing
Plyo Strength - full range of motion, repetitive
Plyo power - functional, fast/explosive

Example exercises: squat jump with stabilization, tuck jump, ice skaters

41
Q

What are the balancing progressions?

A

Proprioceptively challenging: floor -> balance beam -> half foam roller -> foam pad -> balance disc -> wobble board -> bosu ball
Body position progression: bilateral/stable -> unilateral/stable -> bilateral unstable-> unilateral unstable

Progression examples and body position examples

42
Q

What are the three types of flexibility training?

A

Corrective (static stretching) - 1-3 sets, 30sec [phase 1]
Active (active-isolated stretching) - 1-3sets, 1-2sec holds, 5-10reps [phase 2, 3, 4]
Functional (dynamic stretching) - 1set, 10-15reps, 3-10exercises [phase 5]
Self myofascial release (SMR) for every time you stretch

Example exercises: prisoner squat

43
Q

What does SAQ stand for?

A

Speed, Agility, Quickness

Definition and example drills for each component

44
Q

What are the front side mechanics during sprinter drills?

A

Triple flexion of lead leg, hip flexion, knee flexion, dorsiflexion

Example scenario and foot position

45
Q

What are the components of triple extension?

A

hip extension, knee extension, plantarflexion

Ex: What should the trailing leg look like during cable rotations?

46
Q

What does the nervous system provide?

A

a communication network within the body, stimulates human movement through muscle contractions, provide sensory info to brain

47
Q

What is a neuron?

A

basic unit of nervous system, comprised axon, cell body & dendrites

48
Q

What are mechanoreceptors sensitive to?

A

change in length of muscle & rate of change muscle spindles (length/stretch) golgi tendon (tension)

49
Q

What does the skeletal system provide?

A

framework of our body, supports & protects vital organs

50
Q

What is osteoporosis?

A

reduced bone mineral density which increases risk of fracture

51
Q

What is osteopenia?

A

lower than normal bone mineral density, precursor to osteoporosis

52
Q

What does the muscular system do?

A

links nervous & skeletal system, generates forces that move human body

53
Q

What are open-chain exercises?

A

distal extremities (hands/feet) move, ex: bench press, leg extensions

54
Q

What are closed-chain exercises?

A

distal extremities (hands/feet) fixated, ex: squat, chinup, push-up

55
Q

What is an agonist muscle?

A

main mover

56
Q

What is an antagonist muscle?

A

opposite side of agonist (agonist= bicep antag= tricep)

57
Q

What is a synergist muscle?

A

assisting muscle

58
Q

What is a stabilizer muscle?

A

stabilize (TVA, Rotator Cuff)

59
Q

What is force-couple relationship?

A

synergistic action of multiple muscles working together to produce movement around a joint (ex: upper & lower traps, serratus anterior help move scapulas upward)

60
Q

What does SWOT Analysis stand for?

A

Strengths Weaknesses Opportunities Threats

Example sentence: Conducting a SWOT Analysis helps businesses identify their internal strengths and weaknesses, as well as external opportunities and threats.

61
Q

What are the 4P’s of marketing?

A

Product, Place, Price, Promotion

Example sentence: When developing a marketing strategy, it is important to consider the 4P’s of marketing to effectively reach the target audience.

62
Q

How many CEU’s are required to renew NASM?

A

2.0 CEU’s (0.19 from CEU’s, 0.1 CPR)

Example sentence: Fitness professionals need to complete 2.0 CEU’s, with 0.19 coming from general CEU’s and 0.1 from CPR certification.

NASM 🏃‍♀️ 💪🏽 (16 decks)

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