Nasm Section 3 Flashcards
What is the acceptable macronutrient distribution range (AMDR) for carbohydrate in the diet?
45 to 65% of total calories
When ADP is converted to ATP, what is this process called?
Phosphorylation
What is Bioenergetics?
The study of the ways in which food is turned into energy
Overactive hip flexors may lead to which of the following postural compensations?
Anterior tilting of the pelvis and an increased low-back arch
If someone went out for a 5 mile jog with their friend, which energy system would provide most of the ATP for this activity?
Oxidative phosphorylation
Which of the following would be the recommended source of hydration after 40 - 45 mins of exercise with minimal perspiration?
Water
If pyruvate is being created via glycolysis faster than oxygen can be delivered to the muscle, what will happen to the pyruvate?
The pyruvate will be converted to lactate
According to current research, what is the optimal range of daily protein intake to maximize muscle protein synthesis?
1.6-2.2 g/kg of body weight
Where is the heart located in the thoracic cavity?
Central to the left and anterior to the spine
What are nonessential amino acids?
Amino acids that can be synthesized by the body if overall nutrition intake is adequate
Which substrate provides nearly all the energy for activity at and above VT2?
Glucose
What is end-diastolic volume?
The amount of blood in the ventricle before contraction
Before amino acids can be used to make ATP, what process do they have to go through?
Gluconeogenesis
What is the process by which bone is constantly renewed?
Remodeling
The upper trapezius works with what muscle as a force couple to create upward rotation of the scapula?
Serratus anterior
What is a characteristic of a type II muscle fiber?
Short-term contractions
Which type of muscle fiber has a large number of capillaries?
Type 1
Oxidation occurs when?
Substrates are broken down to create energy
In order to optimally load muscle during the eccentric phase, the fitness professional should recommend?
Lower the weight more slowly to increase time under tension
If pyruvate is being created via glycolysis faster than oxygen can be delivered to the muscle, what will happen to the pyruvate?
The pyruvate will be converted to lactate. Under anaerobic conditions, pyruvate is converted to lactate.
What is oxidative phosphorylation?
Is the aerobic process to make ATP from protein, fat, or carbohydrate substrates.
What is the scientific term that describes the nervous system’s role in the contract/relax relationship between agonists and antagonists?
Reciprocal inhibition
How much fluid is recommended for rehydration after an intense training session or event?
1.25 times the amount of body weight lost during the activity.
What does the right atrium do?
Gather’s deoxygenated blood returning to the heart from the superior and inferior vena cava veins.
What change would lead to an increase in cardiac output during exercise?
Cardiac output increases with exercise due to either increased heart rate or increased stroke volume or both.
Stored energy from an efficiently functioning stretch-shortening cycle is released during which muscle action?
Concentric. During the stretch-shortening cycle, stored energy occurs during the eccentric action and is released during the concentric action.
What are the three pathways through which the body can produce ATP?
The ATP-PC system, glycolysis, and oxidative phosphorylation.
ATP can be created by two anaerobic processes (the ATP-PC system and glycolysis) and one aerobic process (oxidative phosphorylation)
Movements that take place within a joint and are not visible to the human eye may be classified in what way?
Arthrokinematic
The cardiovascular and respiratory systems work together to remove what waste product?
Carbon dioxide (gas) through exhalation.
Which governmental agency regulates dietary supplements in Australia?
Therapeutic Goods Administration (TGA). Like the FDA in the US, the TGA provides regulation for Australia.
The difference between the end-diastolic and end-systemic lic volumes is referred to as what?
Stroke volume
Plasma
Watery liquid that contains suspended blood cells. It’s a vital component of blood, transporting nutrients, waste, hormones, and proteins.
Ligament
Fibrous tissues that connect bone to bone
A hormone being released to a target cell by bypassing the bloodstream would be referred to as?
Autocrine or paracrine secretion
What do tendons connect to?
Muscles to bones
What is explained by the sliding filament theory?
The shortening of a Sarcomere to produce a muscle contraction. The myosin pulls the actin closer to the center of the Sarcomere; this shortens the Z-line.
When ADP is converted to ATP, what is the process called?
Phosphorylation
Phosphorylation
The process of adding a phosphate group (PO3-) to a molecule, typically a protein, which can alter its function and activity.
Why is nonexercise activity thermogenesis (NEAT) important?
NEAT can be protective against obesity.
When a clients heart rate is raised during cardio activities, this is being caused by which system?
Sympathetic nervous system
What is the major difference between the parasympathetic and sympathetic nervous systems?
Parasympathetic nervous system restores the body to a calm composed state and prevents it from overworking.
Sympathetic nervous system prepares the body for fight and flight response.
What is the difference between the autonomic nervous system and the somatic nervous system?
Autonomic system manages involuntary functions like heart rate and digestion.
Somatic nervous system controls voluntary movements
If pyruvate is being created via glycolysis faster than oxygen can be delivered to the muscle, what will happen to the pyruvate?
The pyruvate will be converted to lactate. Under anaerobic conditions, pyruvate is converted to lactate.
What is the difference between anaerobic vs aerobic exercise?
Aerobic exercise uses oxygen to fuel longer, lower-intensity activities like jogging.
Anaerobic exercise uses stored energy (glycogen) for short high-intensity bursts like sprinting.
What is glycogen?
The stored form of glucose
Which muscle functions in a feed-forward mechanism in anticipation of limb movements?
Multifidus
Before amino acids can be used to make ATP, what process do they have to go through?
Gluconeogenesis. Gluconeogenesis is the process of making glucose (Sugar) from non-carb precursors like amino acids, glycerol and lactate. It occurs primarily in the liver and kidneys.
How it works: it’s activated when the body needs energy and inhibited when there’s excess energy.
It’s stimulated by hormones like insulin, glucagon, and cortisol.
When it happens: when glycogen stores are depleted, such as during fasting or intense exercise.
It helps maintain blood glucose levels so the body can function properly.
Which heart chamber receives deoxygenated blood and pumps it to the lungs?
Right ventricle.
During a squat, which muscle group isometrically contracts to prevent unnecessary thigh movement in the frontal plane?
Hip adductors
Which protein structure is important for muscular contractions by providing a binding site?
Troponin
Troponin is a part of a complex of proteins that regulate muscle contraction.
What is the difference between actin and myosin?
They are both crucial proteins involved in muscle contraction, but actin forms thin filaments while myosin forms thick filaments. Myosin acts as a motor protein, moving along the actin filaments to generate force.
What is the purpose of the current good manufacturing practices?
To provide guidelines to help ensure quality and purity of products
What exercise would be most likely to contribute to an acute increase in testosterone levels?
Back squat
Due to its ability to engage large muscle groups, which are crucial for hormonal responses and its high metabolic demand, leading to a significant increase in hormone production.
The water soluble vitamins are?
Vitamin C and the B complex vitamins
What type of muscle action would expend the highest amount of energy at a fixed resistance level over a comparable duration?
Concentric
What is the difference between isotonic contractions vs isometric contractions?
Isotonic contractions involve changes in the muscle length (either shortening or lengthening) examples: bicep curls, push-ups, and running.
Isometric contractions involve no change in muscle length. Examples: plank, squat hold, wall sit, push-up hold.
Which component of blood is primarily responsible for transporting oxygenated blood throughout the body?
Red blood cells
Performing a biceps curl with a dumbbell in the hand is an example of which type of lever?
Third class lever. The load is at the end, effort is in the middle and fulcrum is at the other end.
What is a first class lever and what is an example?
First class lever has the fulcrum (pivot point) in the middle (between the effort and the load)
Examples: neck extension (chin being the load, effort being bringing the head back) and triceps extension (see photo)
The pathway for hormones secreted by the endocrine system may be described by which of the following?
The gland secrets the hormone, which travels through the bloodstream to reach the target cell, where it binds to a receptor and influences a particular action.
What surrounds the skeletal muscles and connects them to other surrounding muscles?
Fascia
Tendons connect muscles to?
Bones
What is the name for projections protruding from the bone to which tendons and ligaments attach?
Processes
What is the ATP-PC System?
It’s one of the 3 systems our body uses to produce energy. Energy pathway that provides immediate energy.
This system is used for short, powerful bursts of exercise.
Lasts <10 seconds
High intensity
Example: 100m sprint
Glycolytic System
A metabolic pathway that converts glucose into pyruvate, producing energy in the form of ATP.
Provides energy for short-duration, high-intensity activities such as sprinting, weightlifting, and swimming
Oxidative System (Aerobic):
This system is the primary source of energy for long-duration, low to moderate-intensity activities like jogging, cycling, or swimming.
It uses oxygen to break down carbohydrates, fats, and even proteins to produce ATP.
It’s the most efficient system for ATP production but also the slowest to activate.
What is Wolff’s Law?
Wolff’s law states that bone tissue adapts to the mechanical stresses it experiences, meaning bones become stronger in areas where they are subjected to increase stress and weaker in areas where stress is reduced.
What is it called when a ligament is overstretched or torn?
A sprain
Compared to nonheme iron, heme iron is absorbed how?
More efficiently. Heme iron is found principally in animal food sources
Where in the digestive system are most fluids absorbed?
Small intestine. Absorption occurs in the small and large intestines; however, most of the fluid absorption occurs in the small intestine.
What measurement is dependent upon the length of the lever arm and the angle between the force application and the lever arm?
Torque. Torque is a measurement (in Newton meters) of the amount of force that can cause an object to move (rotate) around an axis.
What are two divisions of the skeletal system?
Axial and appendicular
What is the bone type of the clavicle, radius and ulna?
Long.
What are some example of short bones?
•wrist (carpal bones
•ankle (tarsal) bones
•patella
•lacrimal (tear bone)
•nasal
•sesamoid bones (small, round bones embedded in tendons).
Examples of irregular bones:
•vertebrae (spinal column)
•sacrum
•coccyx (tailbone)
Examples of flat bones:
•skull bones
•ribs
•sternum
•scapulae (shoulder blades)
Alveolar sacs
Tiny air sacs located at the end of the bronchioles (small airways in the lungs) they are responsible for gas exchange, the process by which oxygen is taken into the body and carbon dioxide is released.
Bronchioles
Part of the conducting airways, which are responsible for taking in air we breathe to be purified, humidified, and/or armed or cooled before entering the respiratory airways.
The process of diffusion of oxygen and carbon dioxide gases in and out of the bloodstream occurs in what structure or structures?
Alveolar sacs
Trachea
The trachea, also known as the windpipe, is a tube-like structure that connects to the larynx (voice box) to the lungs. It plays a crucial role in the respiratory system by facilitating the passage of air between the nose/mouth and the lungs.
What blood vessels carry oxygen-poor blood from the right side of the heart to the lungs?
Pulmonary arteries
What is stroke volume?
The amount of blood pumped out of the heart with each contraction.
What does the first law of thermodynamics state?
Energy can neither be created nor destroyed.
Vitamin c has a role in which of these functions?
Collagen syntheses and immunity
What are the three categories within the lipid family?
Triglycerides, phospholipids and sterols
What are sterols?
Amphipathic lipids synthesized from acetyl-coenzyme A via the HMG-CoA reductase pathway. They are also organic compounds, a type of steroid, with a structure similar to cholesterol, found in both animal and plant sources, playing a critical role in cell membrane structure and function.
What category of lipids do saturated, unsaturated and hydrogenated fats belong to?
Triglycerides
What category of lipid is omega-3 and omega 6 fatty acid?
Polyunsaturated fat. Meaning they have two or more double bonds in their chemical structure.
Lipoproteins
Spherical partials that transport lipids (fats) throughout the bloodstream. They are essential for maintaining lipid homeostasis and delivering lipids to various tissues in the body.
Which governmental agency regulates dietary supplements in the UK?
European Food Safety Authority (EFSA)
What is the dietary supplement health and education act (DSHEA)
A piece of legislation in the US. Under the act, supplements are regulated by the FDA for good manufacturing practices.
What is the Ventilatory threshold 2 (VT2)?
The point at which the body shifts almost entirely to using carbohydrates for fuel.
Fat provides most of the fuel only at?
Low intensities below VT1
What does it look like when someone is in the Aerobic zone?
They can talk easily when doing a long duration run.
Why is Ventilatory threshold important for a personal trainer to understand?
This way the trainer can measure precise training protocols for their clients.
Which joint has the simplest movement, moving either back and forth or side to side?
A gliding (plane) joint is a nonaxial joint that has the simplest movement of all joints. It moves either back and forth or side to side
Give an example of a pivot joint:
The joint between the atlas and axis vertebrae in the neck (allowing you to turn your head)
The joint between the radius and the ulna in the forearm (allowing you to rotate your hand)
Give an example of a immovable (fibrous) joint:
•sutures: join bones of the skull
•gomphosis: anchors teeth to their sockets
• Syndesmosis: connects bones with an interosseous membrane, like between the radius and ulna
Give an example of a ball in socket joint:
Allows movement in all directions
•shoulder and hip joints
Hinge joint:
Allows movement in one plane (like a door hinge), like the elbow and knee joints
Condyloid joint
Allows movement in two planes (side to side and up and down, like the joint at the base of the thumb.
Which of the following effects of the cardiovascular system occurs during exercise?
Increased ventricular filling
What does systole mean?
Contraction of the heart
Biomechanics
The study of the mechanical laws or principles relating to movement
What term is used to describe the concept of how the functioning of one body segment can impact other areas of the body?
Regional interdependence
The scientific term that describes the nervous system’s role in the contract/relax relationship between agonists and antagonists is?
Reciprocal inhibition
Which joints are most associated with human movement?
Synovial joints comprise about 80% of the total joints in the body and have the greatest capacity for movement.
What are the components of ATP?
Adenine, ribose, and three phosphate groups
The adductors (inner thigh) and hip external rotators are part of the?
Anterior oblique subsystems
Stretch-shortening cycle
The scientific term used to describe the concept where a loaded eccentric contraction prepares the muscles for a rapid concentric contraction
If someone were performing repeated sprints with each sprint lasting between 30-90 seconds, which energy system would be contributing f the most to ATP production during this activity?
Glycolysis
What best describes the all or nothing principle?
A motor unit will either contract maximally or not at all.
Which of the following is a ketone body?
Acetoacetic acid
Which subsystem is responsible for providing both frontal plane mobility and stabilization of the limbo-pelvic-hip complex?
Lateral subsystem
What are the three branched chain amino acids (BCAAs)?
Valine, leucine and isoleucine
The posterior oblique subsystem includes what muscle groups?
Thoracolumbar fascia and contralateral gluteus Maximus
Which of the following protein structures is important for muscular contractions by providing a binding site?
Troponin
One of the two interdependent divisions of the nervous system is the central nervous system. What is the second division?
Peripheral nervous system
Which division of the skeleton is made up of the arms legs and pelvic girdle?
Appendicular
Vitamin k supplements should be avoided by those taking which type of medication?
Anticoagulants (blood thinners)
What is adaptive thermogenesis?
Metabolic adaptations and changes in energy expenditure due to changes in energy intake.
What is Acetoacetic acid?
a ketone body and a weak beta-keto acid produced from acetyl-CoA, particularly during periods of low carbohydrate availability or impaired glucose metabolism.
Here’s a more detailed breakdown:
Chemical Formula: CH3COCH2COOH
Structure: It’s a short-chain keto acid with a ketone group (C=O) and a carboxyl group (COOH).
Metabolic Role:
Acetoacetic acid is a byproduct of fat metabolism, along with acetone and beta-hydroxybutyrate.
It’s a ketone body, meaning it’s produced when the body doesn’t have enough glucose for energy and starts burning fat instead.
During periods of starvation, prolonged exercise, or in conditions like diabetes, acetoacetic acid levels can rise.
Acetoacetic acid can be converted to either acetone or beta-hydroxybutyrate.
Anterior Oblique Subsystem (AOS
The anterior oblique subsystem (AOS) is a group of muscles that stabilize the torso and pelvis, and contribute to rotational and flexion movements. It’s active in pushing and rotational movements, and decelerates spinal extension and rotation. The AOS includes the following muscles:
Internal and external obliques: Connect to the adductor muscles on the opposite side of the body
Adductor complex: Works with the obliques to stabilize the lumbo-pelvic-hip complex
Rectus abdominis: Part of the global movers of the anterior trunk
Pyramidalis: Part of the AOS
Pectoralis major: Part of the AOS
Serratus anterior: Part of the AOS
When the AOS contracts, it compresses the pelvic girdle, stabilizing the symphysis pubis and sacroiliac joint. It also helps transfer force between the upper and lower extremities.
Give some examples for Synovial joints:
Synovial joints, characterized by a joint cavity filled with fluid, are found in limbs and allow for various movements, including the hinge joints of the elbow and knee, the ball-and-socket joints of the shoulder and hip, and the pivot joints of the neck.
What are pivot joints and which joints are these in the body?
Pivot joints allow rotation, and although you have many joints in your body, there are only three pivot joints. They are located in your neck, your wrist, and your elbow.
Which vitamin is the most transient (lasting only a short time)?
Vitamin E
In what plane of movement do shoulder horizontal adduction and abduction occur?
Transverse
Which of the following components of total daily energy expenditure (TDEE) is responsible for the most energy expenditure throughout the day?
Resting Metabolic Rate (RMR)
Ergogenic aids
Another term for performance or sports supplement.
Which joint has the simplest movement, moving either back and forth or side to side?
Nonaxial
The cardiovascular and respritory systems work together to provide the body with what gas?
Oxygen
Frank starling law of the heart
Term used to describe the premise that increased ventricular filling improves contractile force of the heart as a result of greater stretch of cardiac fibers.
Which muscle functions as part of the global muscular system?
Erector spinae
B vitamins have a primary role in what?
Macronutrient metabolism
Which of the following would make a person better at oxidizing fat?
Having more mitochondria in their muscle
The infraspinatus being active during shoulder rotation is an example of what?
Agonist function, as the infraspinatus is a prime mover for shoulder external rotation.
The biceps branchii being active during elbow extension is an example of what?
Antagonist function
What type of input may provide a runner with a cue to contract the evertor muscles to avoid an inversion injury?
Proprioception
External feedback
Input provided by an external source
During a squat, which muscle group isometrically contracts to prevent unnecessary thigh movement in the frontal plane?
Hip abductors
During a squat which muscle group provides movement and stabilization in the Sagittal plane?
Hip flexors
What are the fat-soluble vitamins?
A,D,E & K
These are best taken with a fat-containing meal and stored in adipose tissue (the name fat-soluble).
Which of the following is iron considered to be?
Trace mineral
What is cardiac output?
The volume of blood pumped by the heart per minute
Which Mechanoreceptor is sensitive to changes in muscular tension and rate of that tension change, causing the muscle to relax, which prevents the muscle from excessive stress and possible injury?
Golji tendon organs
_______ are sensitive to change in muscle length and rate of length change.
Muscle spindles
Pronation of the foot describes what multuplanar movements?
Eversion, dorsiflexion and ankle abduction.
Which of the following statements would be accurate with regard to muscle force and velocity during an eccentric muscle action?
As the contraction velocity increases the ability to develop force also increases.
The following Blood pressure would be considered as what?
Systolic <120 and diastolic <80
Normal according to the American heart association
The following blood pressure: systolic 130 to 139 or diastolic 80 to 89 would be classified as what?
Considered stage 1 hypertension
What advice would enable a client to breath properly?
Sur upright and slowly breath in through your nose while allowing your stomach to expand.
What is the fibrous tissue that connects bone to bone?
Ligament
Tendons
Connects muscles to bones
What type of vessel is responsible for carrying blood back to the heart?
Veins
How should the amortization phase of the stretch shortening cycle be described?
The transition from eccentric loading to concentric unloading
How are dietary supplements defined?
Regulated dietary materials used to increase intake of a desired nutritional component.
What does the electron transport chain (ETC) do?
The ETC uses a hydrogen gradient to create ATP.
When glucose is broken down via glycolysis, what molecule is created that could also be oxidized under aerobic conditions?
Pyruvate
What are the end products of the electron transport chain?
ATP and water
Which nutrient has the highest Thermic effect?
Protein
