nasm section 5 Flashcards
Unilateral
Relating to one side of the body.
Bilateral
Relating to two sides of the body.
Stretch-shortening cycle
Loading of a muscle eccentrically to prepare it for a rapid concentric contraction.
Tanaka formula
A mathematical formula used to estimate an individual’s maximal heart rate: 208 – (0.7 × age).
Ventilatory threshold (Tvent)
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.
High-intensity interval training (HIIT)
An exercise training method defined by intervals of near-maximal intensity broken up by relatively short rest periods.
Ventilation
Process by which oxygen is transferred to the muscles from the lungs.
Inspiration
The process of contracting the inspiratory muscles to move air into the body.
Lordotic/Lordosis
The normal curvature of the cervical and lumbar spine regions, creating a concave portion of the spine.
Kyphotic/Kyphosis
The normal curvature of the thoracic spine region, creating a convex portion of the spine.
Scoliosis
An abnormal curve of the spine from side to side.
Drawing-in maneuver
A maneuver used to recruit the local core stabilizers by drawing in the navel toward the spine.
Bracing
Contracting the global abdominals such as the rectus abdominis and obliques at the same time.
Anterior pelvic tilt
An excessive forward rotation of the pelvis that results in greater lumbar lordosis.
Posterior pelvic tilt
An excessive rotation of the pelvis that results in lesser lumbar lordosis.
Which of the following is considered a superficial muscle of the core?
Pelvic floor muscles
Erector spinae
Multifidus
Transverse abdominis
Erector spinae
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
Force production during dynamic whole-body movements
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
Standing
What term is used to describe combined muscle contraction (co-contraction) of the global muscles of the core?
Inhibition
Isolating
Drawing in
Bracing
Bracing
When properly activated, which muscle of the core creates tension in the thoracolumbar fascia?
Rectus abdominis
Sternocleidomastoid
Diaphragm
Transverse abdominis
Transverse abdominis
Semi-dynamic balance
The ability to maintain the center of mass with a stationary base of support yet allowing movement for the base supporting the body.
Dynamic balance
The ability to maintain a center of mass over an ever-changing base of support.
Vestibular system
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.
Somatosensory system
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.
Sensorimotor function
The interaction between the way the body processes visual, vestibular, and somatosensory information with the motor response of the body to that information.
Anterior cruciate ligament
A key ligament within the knee joint that provides stability to limit excessive motion of the tibia relative to the femur.
Systematic review
A type of research article that synthesizes and summarizes findings from multiple existing research articles on a specific topic.
Perturbation
An alteration of the body’s current state caused by the application of an external force.
An alteration of the body’s current state caused by the application of an external force.
During balance training, gluteal muscles should remain in which state to hold the body stable?
Concentrically contracted
Eccentrically contracted
Relaxed
Isometrically contracted
Isometrically contracted
.
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
Anterior cruciate ligament injury
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
Ankle sprains
Integrated performance paradigm
To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically).
What does optimal reactive performance of any activity depend on?
Speed of force reduction
Speed of force generation
Fat content
Muscle size
Speed of force generation
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
Stabilization, form, and mechanics during landing
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
Intensity
Frontside mechanics
Proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and a neutral pelvis.
Backside mechanics
Proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantarflexion, knee extension, hip extension, and a neutral pelvis.
Osteopenia
Lower than normal bone density and a precursor to osteoporosis.
Sarcopenia
An age-related loss of muscle mass resulting in weakness and frailty in older adults.
What is the ability to move the body in one direction as fast as possible?
Speed
Agility
Power
Quickness
Speed
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
Quickness
Post-activation potentiation (PAP)
The phenomenon by which acute muscle force generation is increased as a result of the inner contraction of the muscle.
