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nasm section 5 Flashcards

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1
Q

Unilateral

A

Relating to one side of the body.

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2
Q

Bilateral

A

Relating to two sides of the body.

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3
Q

Stretch-shortening cycle

A

Loading of a muscle eccentrically to prepare it for a rapid concentric contraction.

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4
Q

Tanaka formula

A

A mathematical formula used to estimate an individual’s maximal heart rate: 208 – (0.7 × age).

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5
Q

Ventilatory threshold (Tvent)

A

The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production.

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6
Q

High-intensity interval training (HIIT)

A

An exercise training method defined by intervals of near-maximal intensity broken up by relatively short rest periods.

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7
Q

Ventilation

A

Process by which oxygen is transferred to the muscles from the lungs.

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8
Q

Inspiration

A

The process of contracting the inspiratory muscles to move air into the body.

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9
Q

Lordotic/Lordosis

A

The normal curvature of the cervical and lumbar spine regions, creating a concave portion of the spine.

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10
Q

Kyphotic/Kyphosis

A

The normal curvature of the thoracic spine region, creating a convex portion of the spine.

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11
Q

Scoliosis

A

An abnormal curve of the spine from side to side.

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12
Q

Drawing-in maneuver

A

A maneuver used to recruit the local core stabilizers by drawing in the navel toward the spine.

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13
Q

Bracing

A

Contracting the global abdominals such as the rectus abdominis and obliques at the same time.

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14
Q

Anterior pelvic tilt

A

An excessive forward rotation of the pelvis that results in greater lumbar lordosis.

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15
Q

Posterior pelvic tilt

A

An excessive rotation of the pelvis that results in lesser lumbar lordosis.

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16
Q

Which of the following is considered a superficial muscle of the core?

Pelvic floor muscles

Erector spinae

Multifidus

Transverse abdominis

A

Erector spinae

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17
Q

What is the primary function of the global muscles of the core?

Limiting strain on the vertebral discs

Force production during dynamic whole-body movements

Stabilize individual vertebral segments

Limit excessive compression between vertebral segments

A

Force production during dynamic whole-body movements

18
Q

Which client position during exercise has been shown to lead to the highest core muscle activity during breathing exercises?

Sitting

Kneeling

Standing

Lying down on back

A

Standing

19
Q

What term is used to describe combined muscle contraction (co-contraction) of the global muscles of the core?

Inhibition

Isolating

Drawing in

Bracing

A

Bracing

20
Q

When properly activated, which muscle of the core creates tension in the thoracolumbar fascia?

Rectus abdominis

Sternocleidomastoid

Diaphragm

Transverse abdominis

A

Transverse abdominis

21
Q

Semi-dynamic balance

A

The ability to maintain the center of mass with a stationary base of support yet allowing movement for the base supporting the body.

22
Q

Dynamic balance

A

The ability to maintain a center of mass over an ever-changing base of support.

23
Q

Vestibular system

A

Provides information about the position of the body and head, and spatial orientation relative to its surrounding environment; located in the inner ears that assist with balance.

24
Q

Somatosensory system

A

Provides information that is acquired from receptors in the body (skin, muscle, joints, tendons) about the position and motion of the body parts relative to other body regions and the support surface.

25
Q

Sensorimotor function

A

The interaction between the way the body processes visual, vestibular, and somatosensory information with the motor response of the body to that information.

26
Q

Anterior cruciate ligament

A

A key ligament within the knee joint that provides stability to limit excessive motion of the tibia relative to the femur.

27
Q

Systematic review

A

A type of research article that synthesizes and summarizes findings from multiple existing research articles on a specific topic.

28
Q

Perturbation

An alteration of the body’s current state caused by the application of an external force.

A

An alteration of the body’s current state caused by the application of an external force.

29
Q

During balance training, gluteal muscles should remain in which state to hold the body stable?

Concentrically contracted

Eccentrically contracted

Relaxed

Isometrically contracted

A

Isometrically contracted

30
Q

.
The risk of which lower-extremity injury was decreased in female basketball athletes who participated in a 5-week balance training program that improved landing movement mechanics?

Shoulder injury

Foot injury

Patellar fracture

Anterior cruciate ligament injury

A

Anterior cruciate ligament injury

31
Q

Competitive athletes who performed balance training exercises reduced the risk of which injury by 46%?

Anterior cruciate ligament injuries

Concussions

Medial collateral ligament injuries

Ankle sprains

A

Ankle sprains

32
Q

Integrated performance paradigm

A

To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically).

33
Q

What does optimal reactive performance of any activity depend on?

Speed of force reduction

Speed of force generation

Fat content

Muscle size

A

Speed of force generation

34
Q

When progressing a client to more-dynamic plyometric exercises, what is the first element that should be increased?

Speed

Rate of force production

Explosiveness

Stabilization, form, and mechanics during landing

A

Stabilization, form, and mechanics during landing

35
Q

What variable of plyometric training is determined by the client’s fitness level, current training program, training history, injury history, and training goals?

Training frequency

Intensity

Recovery

Volume

A

Intensity

36
Q

Frontside mechanics

A

Proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and a neutral pelvis.

37
Q

Backside mechanics

A

Proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantarflexion, knee extension, hip extension, and a neutral pelvis.

38
Q

Osteopenia

A

Lower than normal bone density and a precursor to osteoporosis.

39
Q

Sarcopenia

A

An age-related loss of muscle mass resulting in weakness and frailty in older adults.

40
Q

What is the ability to move the body in one direction as fast as possible?

Speed

Agility

Power

Quickness

A

Speed

41
Q

Which form of SAQ training is characterized by the ability to start, stop, and change direction in response to a signal or stimulus quickly while maintaining postural control?

Quickness

Speed

Agility

Stride rate

A

Quickness

42
Q

Post-activation potentiation (PAP)

A

The phenomenon by which acute muscle force generation is increased as a result of the inner contraction of the muscle.

nasm (11 decks)

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