nASM sheet cheat Flashcards
3 OPT training stages
Stabilization, strength, power
Nasm OPT Training Phases
Stabilization endurance
Strength Endurance
hypertrophy
max strength
power
Phases that have supersets
Phase 2 (strength endurance)
Phase 5 (power)
Three parts of a neuron
Cell body
Axon
Dendrites
Three joint motions
roll, slide, spin
Skeletal system functions
Shape
protection
movement
blood production
store minerals
Type 1 diabetes
-is genetic
-Pancreas does not make enough insulin
Type 2 diabetes
-Body produces insulin but is not used properly by the cells
-produced by a diet high in carbs and sugar
SWOT Analysis
Strengths (personal achievements; skills, abilities, or work experience)
Weaknesses (lack of experience in certain aspects of the fitness industry)
opportunities (identify new ways to develop new skills)
Threats (number of fitness pros working in the gym, economic. climate, other competitors who plan on growing
Continuing education
A total of 2.0 CEU’s
!.9 from continuing educaiton
0.1 from CPR/AED certification
Stages of Change
Precontemplation: Client does not exercise and is not planning to start exercising within 6 months
Contemplation: when a person is thinking about implementing change but has not yet taken any steps to get started; an individual may take action within the next 6 months
Preparation: The client intends to act in the near future, usually within the next month
Action: The client has made specific modifications in their exercise routine within the past 6 months
Maintenance: The client has been exercising for more than 6 months and is working to prevent relapse
Sliding Filament Theory
myosin is bigger than Actin
Type 1 muscle fibers
-slow twitch
-increased oxygen
-smaller
-less force
-slow fatigue
Type 2 muscle fibers
-fast twitch
-less oxygen
-larger
-more force
-fast fatigue
muscle spindle
-change in length
-stretch reflex
-cause contraction
Golgi tendon
-attach to tendons
-change in muscle tension
-cause relaxation
superior chamber of the heart
Atrium
inferior chamber of the heart
ventricles
blood vessels that go towards the heart
veins
blood vessels that go away from the heart
arteries
Pacemaker of the heart
sa node sinoatrial node
Where to check your resting heart rate
radial pulse
blood pressure hypertension
140 0ver 90
anatomic positions
superior/inferior
ex) chest is superior to the glutes
Posture check
flex your arms
horizontally abduct then externally rotate
then going to add them back to the body’s midline (adduct)
Planes of motion
Sagittal: Flexion, extension
Frontal: Abduction, Adduction
Transverse: any rotation
Muscle Actions
Concentric phase–shortening of the muscle (flexing bicep)
Ecentric Phase –lengthening of the muscle
(extending bicep)
Isometric phase (holding bicep in static position)
Isokinetic
Physiological laboratories in an exercise environment
agonists
the primary muscles providing force for a movement
ex) gluteus Maximus is the agonist for hip extension (squats)
synergists
Muscles that assist agonists to produce a movement
ex) hamstrings in squats
Fulcrum
1) head nod
2) calf raise plantar flexion
3) bicep curl
what energy system does the 40 yard dash use?
ATP-PC
macros recommendations
protein: 10-35% of calories
Carbs: 45-65% of calories
Fat: 20-35% of calories
Contraindication
ex) elderly or pregnant ladies (no single leg squats, modify overhead squat, keep them standing)
Fluid recommendations
6-12 oz every 15-20 min of exercise
16-24 oz/lb lossed during exercise
circumference
taken on someone obese
Durmin-Womersley four site measurement
Men & Women: biceps, triceps, sub scapular, and suprailiac
rockport/1.5 mile tests
cardio tests that will be looking at heart rate
zone 1
Below VT1: Light to moderate
Starting to sweat but can still carry on a conversation effortlessly
3 posture distortion patterns
Plus pes Planus, upper crossed/lowercrossed syndromes
OHS Feet turn out (overactive muscles)
Gastrocnemius/Soleus (calves)
hamstrings complex
OHS Feet turn out (underactive muscles)
Anterior & posterior tibialis (shin muscles)
Gluteus maximus and minimus
OHS Knees cave in (knee valgus)
Overactive muscles
Tensor fascia latae (muscle in front of hip)
Adductor complex (inner thigh muscles)
OHS Knees cave in (knee valgus)
underactive muscles
Gluteus maximus and medius
anterior and posterior tibialis
OHS Low back arches (overactive muscles)
hip flexors
Lumbar extensors
latissimus dorsi
OHS Low back arches (underactive muscles)
Gluteus maximus
hamstrings complex
abdominals
OHS Excessive forward trunk lean
(overactive muscles)
Hip flexors
Gastrocnemius/soleus
Rectus abdominis and external obliques
OHS Excessive forward trunk lean
(underactive muscles)
Gluteus maximus
hamstrings complex
lumbar extensors
OHS Arms fall forward
(overactive muscles)
Latissimus dorsi
Pectoralis major and minor
Teres major (posterior shoulder muscle)
OHS Arms fall forward
(underactive muscles)
middle and lower trapezius
rhomboids
posterior deltoids
portions of the rotator cuff
SLS Knees cave in (knee valgus)
(overactive muscles)
Tensor fascia latae
Adductor complex
SLS Knees cave in (knee valgus)
(underactive muscles)
Gluteus maximus and medius
Anterior and posterior tibialis
Push Assess. Low back arches
(overactive muscles)
Hip flexors
lumbar extensors
Push Assess. Low back arches
(underactive muscles)
gluteus maximus
hamstrings complex
abdominals
Push Assess. Scapular elevation
(Overactive muscles)
Levator scapulae (posterior neck muscles)
Upper trapezius
Push Assess. Scapular elevation
(underactive muscles)
Lower trapezius
Push Assess. Head just forward
(overactive muscles)
Levator Scapulae
Sternocleidomastoid (anterior neck muscles)
Push Assess. Head just forward
(underactive muscles)
Deep cervical flexors
Pull Assess. Low-back arches
(overactive muscles)
Hip flexors
lumbar extensors
Pull Assess. Low-back arches
(Underactive muscles)
Gluteus maximus
hamstrings complex
abdominals
Pull Assess. Scapular elevation
(overactive muscles)
Levator scapula
upper trapezius
Pull Assess scapular elevation
(under-active muscles)
lower trapezius
Pull Assess. Head juts forward
(overactive muscles)
Levator scapulae
Sternocleidomastoid
Pull Assess. Head juts forward
(underactive muscles)
Deep cervical flexors
LPHC
Heads, shoulders neck, feet, ankle, knees
Performance test
push up bench press
static stretching
20-30 seconds
Marching
drawing in– not bracing
Lower floor bridge
do not hyperextend
Triple extension
on the end foot with cable rotation
amortization
middle part of a plyometric
Triple flexion
flexion at the hip, knee, and ankle
Plyometric response holding
3-5 seconds
Resistance holding
12-20 seconds
Glycolysis
30-50 seconds
use carbs
medium duration
Layers of muscle
Epimysium
Perimysium
Endomysium (deepest)
Oxidative System
oxidative
slow process
long duration
3 oxidative systems
Aerobic Glycolysis
Krebs cycle
Electron transport chain
OHS what to view Anteriorly:
Feet, ankles, and knees
OHS what to view Laterally:
LPHC, shoulder and cervical complex
BMI for overweight/obese:
Overweight: 25-29.99
Obese: 30-34.99
Recommended Exercise for adults
150 minutes for moderate intensity
75 minutes of vigorous aerobic exercise
Cardiovascular training for general health:
60% of Max Oxygen consumption.
FITTE Principals
Frequency
Intensity
Time
Type
Enjoyment
Best Core exercise for beginners:
Prone Iso Ab
Stabilization Exercises
1) involves no lower body joint movement
2) Balance power include a “hop”
3) Balance strength involve bending at hip or knee
Proprioceptively challenging equipment:
1) floor
2) balance beam
3)half foam roll
4) foam pad
5) balance disk
6) wobble board
7) bosu ball
Three phases of plyometric training:
1) eccentric
2) amortization
3) Concentric/loading
Three phases general adaptation syndrome:
1) Alarm reaction
2) Resistance Development
3) Exhaustion
Program Design:
Endurance/Stabilization
Reps: 12-20
Sets: 1-3
Intensity: 50-70%
Tempo: 4:2:1
Rest: 0-90 seconds
Program Design:
Hypertrophy
Reps: 6-12
Sets: 3-5
Intensity: 70-85%
Tempo: moderate 2-0-2
Rest: 0-60 seconds
Program Design:
Power
Reps: 1-10
Sets: 3-6
Intensity: 30-45%
Tempo: Fast
Rest: 3-5 min
Program Design:
Maximal Strength
Reps: 1-5
Sets: 4-6
Intensity: 85-100%
Tempo: fast
Rest: 3-5 min
Amino Acids
20 total
8 essential
Common vitamins with adverse effects when consumed in excess:
Zinc
iron
Vitamin D
Vitamin A
Barriers to exercise
Not enough time
unrealistic goals
Lack of support
social physique
anxiety
convenience
Zone 2
VT1 to Midpoint: Challenging to hard
Noticeable sweating and using larger volumes of breath
Continual talking is becoming challenging
Zone 3
Midpoint to VT2:
Vigorous to very hard
Profuse sweating
Vigorous breathing and ability to talk is limited to short phrases
Zone 4
Above VT2:
Very hard to maximum effort
Breathing as hard as possible
Speaking is impossible or limited to grunts of single words
