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NASM cheat sheet > nASM sheet cheat > Flashcards

nASM sheet cheat Flashcards

1
Q

3 OPT training stages

A

Stabilization, strength, power

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2
Q

Nasm OPT Training Phases

A

Stabilization endurance
Strength Endurance
hypertrophy
max strength
power

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3
Q

Phases that have supersets

A

Phase 2 (strength endurance)
Phase 5 (power)

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4
Q

Three parts of a neuron

A

Cell body
Axon
Dendrites

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5
Q

Three joint motions

A

roll, slide, spin

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6
Q

Skeletal system functions

A

Shape
protection
movement
blood production
store minerals

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7
Q

Type 1 diabetes

A

-is genetic
-Pancreas does not make enough insulin

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8
Q

Type 2 diabetes

A

-Body produces insulin but is not used properly by the cells
-produced by a diet high in carbs and sugar

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9
Q

SWOT Analysis

A

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

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10
Q

Continuing education

A

A total of 2.0 CEU’s
!.9 from continuing educaiton
0.1 from CPR/AED certification

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11
Q

Stages of Change

A

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

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12
Q

Sliding Filament Theory

A

myosin is bigger than Actin

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13
Q

Type 1 muscle fibers

A

-slow twitch
-increased oxygen
-smaller
-less force
-slow fatigue

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14
Q

Type 2 muscle fibers

A

-fast twitch
-less oxygen
-larger
-more force
-fast fatigue

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15
Q

muscle spindle

A

-change in length
-stretch reflex
-cause contraction

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16
Q

Golgi tendon

A

-attach to tendons
-change in muscle tension
-cause relaxation

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17
Q

superior chamber of the heart

A

Atrium

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18
Q

inferior chamber of the heart

A

ventricles

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19
Q

blood vessels that go towards the heart

A

veins

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20
Q

blood vessels that go away from the heart

A

arteries

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21
Q

Pacemaker of the heart

A

sa node sinoatrial node

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22
Q

Where to check your resting heart rate

A

radial pulse

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23
Q

blood pressure hypertension

A

140 0ver 90

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24
Q

anatomic positions

A

superior/inferior
ex) chest is superior to the glutes

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25
Q

Posture check

A

flex your arms
horizontally abduct then externally rotate
then going to add them back to the body’s midline (adduct)

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26
Q

Planes of motion

A

Sagittal: Flexion, extension
Frontal: Abduction, Adduction
Transverse: any rotation

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27
Q

Muscle Actions

A

Concentric phase–shortening of the muscle (flexing bicep)

Ecentric Phase –lengthening of the muscle
(extending bicep)

Isometric phase (holding bicep in static position)

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28
Q

Isokinetic

A

Physiological laboratories in an exercise environment

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29
Q

agonists

A

the primary muscles providing force for a movement
ex) gluteus Maximus is the agonist for hip extension (squats)

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30
Q

synergists

A

Muscles that assist agonists to produce a movement
ex) hamstrings in squats

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31
Q

Fulcrum

A

1) head nod
2) calf raise plantar flexion
3) bicep curl

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32
Q

what energy system does the 40 yard dash use?

A

ATP-PC

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33
Q

macros recommendations

A

protein: 10-35% of calories
Carbs: 45-65% of calories
Fat: 20-35% of calories

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34
Q

Contraindication

A

ex) elderly or pregnant ladies (no single leg squats, modify overhead squat, keep them standing)

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35
Q

Fluid recommendations

A

6-12 oz every 15-20 min of exercise
16-24 oz/lb lossed during exercise

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36
Q

circumference

A

taken on someone obese

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37
Q

Durmin-Womersley four site measurement

A

Men & Women: biceps, triceps, sub scapular, and suprailiac

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38
Q

rockport/1.5 mile tests

A

cardio tests that will be looking at heart rate

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39
Q

zone 1

A

Below VT1: Light to moderate
Starting to sweat but can still carry on a conversation effortlessly

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40
Q

3 posture distortion patterns

A

Plus pes Planus, upper crossed/lowercrossed syndromes

41
Q

OHS Feet turn out (overactive muscles)

A

Gastrocnemius/Soleus (calves)
hamstrings complex

42
Q

OHS Feet turn out (underactive muscles)

A

Anterior & posterior tibialis (shin muscles)
Gluteus maximus and minimus

43
Q

OHS Knees cave in (knee valgus)
Overactive muscles

A

Tensor fascia latae (muscle in front of hip)
Adductor complex (inner thigh muscles)

44
Q

OHS Knees cave in (knee valgus)
underactive muscles

A

Gluteus maximus and medius
anterior and posterior tibialis

45
Q

OHS Low back arches (overactive muscles)

A

hip flexors
Lumbar extensors
latissimus dorsi

46
Q

OHS Low back arches (underactive muscles)

A

Gluteus maximus
hamstrings complex
abdominals

47
Q

OHS Excessive forward trunk lean
(overactive muscles)

A

Hip flexors
Gastrocnemius/soleus
Rectus abdominis and external obliques

48
Q

OHS Excessive forward trunk lean
(underactive muscles)

A

Gluteus maximus
hamstrings complex
lumbar extensors

49
Q

OHS Arms fall forward
(overactive muscles)

A

Latissimus dorsi
Pectoralis major and minor
Teres major (posterior shoulder muscle)

50
Q

OHS Arms fall forward
(underactive muscles)

A

middle and lower trapezius
rhomboids
posterior deltoids
portions of the rotator cuff

51
Q

SLS Knees cave in (knee valgus)
(overactive muscles)

A

Tensor fascia latae
Adductor complex

52
Q

SLS Knees cave in (knee valgus)
(underactive muscles)

A

Gluteus maximus and medius
Anterior and posterior tibialis

53
Q

Push Assess. Low back arches
(overactive muscles)

A

Hip flexors
lumbar extensors

54
Q

Push Assess. Low back arches
(underactive muscles)

A

gluteus maximus
hamstrings complex
abdominals

55
Q

Push Assess. Scapular elevation
(Overactive muscles)

A

Levator scapulae (posterior neck muscles)
Upper trapezius

56
Q

Push Assess. Scapular elevation
(underactive muscles)

A

Lower trapezius

57
Q

Push Assess. Head just forward
(overactive muscles)

A

Levator Scapulae
Sternocleidomastoid (anterior neck muscles)

58
Q

Push Assess. Head just forward
(underactive muscles)

A

Deep cervical flexors

59
Q

Pull Assess. Low-back arches
(overactive muscles)

A

Hip flexors
lumbar extensors

60
Q

Pull Assess. Low-back arches
(Underactive muscles)

A

Gluteus maximus
hamstrings complex
abdominals

61
Q

Pull Assess. Scapular elevation
(overactive muscles)

A

Levator scapula
upper trapezius

62
Q

Pull Assess scapular elevation
(under-active muscles)

A

lower trapezius

63
Q

Pull Assess. Head juts forward
(overactive muscles)

A

Levator scapulae
Sternocleidomastoid

64
Q

Pull Assess. Head juts forward
(underactive muscles)

A

Deep cervical flexors

65
Q

LPHC

A

Heads, shoulders neck, feet, ankle, knees

66
Q

Performance test

A

push up bench press

67
Q

static stretching

A

20-30 seconds

68
Q

Marching

A

drawing in– not bracing

69
Q

Lower floor bridge

A

do not hyperextend

70
Q

Triple extension

A

on the end foot with cable rotation

71
Q

amortization

A

middle part of a plyometric

72
Q

Triple flexion

A

flexion at the hip, knee, and ankle

73
Q

Plyometric response holding

A

3-5 seconds

74
Q

Resistance holding

A

12-20 seconds

75
Q

Glycolysis

A

30-50 seconds
use carbs
medium duration

76
Q

Layers of muscle

A

Epimysium
Perimysium
Endomysium (deepest)

77
Q

Oxidative System

A

oxidative
slow process
long duration

78
Q

3 oxidative systems

A

Aerobic Glycolysis
Krebs cycle
Electron transport chain

79
Q

OHS what to view Anteriorly:

A

Feet, ankles, and knees

80
Q

OHS what to view Laterally:

A

LPHC, shoulder and cervical complex

81
Q

BMI for overweight/obese:

A

Overweight: 25-29.99
Obese: 30-34.99

82
Q

Recommended Exercise for adults

A

150 minutes for moderate intensity

75 minutes of vigorous aerobic exercise

83
Q

Cardiovascular training for general health:

A

60% of Max Oxygen consumption.

84
Q

FITTE Principals

A

Frequency
Intensity
Time
Type
Enjoyment

85
Q

Best Core exercise for beginners:

A

Prone Iso Ab

86
Q

Stabilization Exercises

A

1) involves no lower body joint movement

2) Balance power include a “hop”

3) Balance strength involve bending at hip or knee

87
Q

Proprioceptively challenging equipment:

A

1) floor
2) balance beam
3)half foam roll
4) foam pad
5) balance disk
6) wobble board
7) bosu ball

88
Q

Three phases of plyometric training:

A

1) eccentric
2) amortization
3) Concentric/loading

89
Q

Three phases general adaptation syndrome:

A

1) Alarm reaction
2) Resistance Development
3) Exhaustion

90
Q

Program Design:
Endurance/Stabilization

A

Reps: 12-20
Sets: 1-3
Intensity: 50-70%
Tempo: 4:2:1
Rest: 0-90 seconds

91
Q

Program Design:
Hypertrophy

A

Reps: 6-12
Sets: 3-5
Intensity: 70-85%
Tempo: moderate 2-0-2
Rest: 0-60 seconds

92
Q

Program Design:
Power

A

Reps: 1-10
Sets: 3-6
Intensity: 30-45%
Tempo: Fast
Rest: 3-5 min

93
Q

Program Design:
Maximal Strength

A

Reps: 1-5
Sets: 4-6
Intensity: 85-100%
Tempo: fast
Rest: 3-5 min

94
Q

Amino Acids

A

20 total
8 essential

95
Q

Common vitamins with adverse effects when consumed in excess:

A

Zinc
iron
Vitamin D
Vitamin A

96
Q

Barriers to exercise

A

Not enough time
unrealistic goals
Lack of support
social physique
anxiety
convenience

97
Q

Zone 2

A

VT1 to Midpoint: Challenging to hard
Noticeable sweating and using larger volumes of breath
Continual talking is becoming challenging

98
Q

Zone 3

A

Midpoint to VT2:
Vigorous to very hard
Profuse sweating
Vigorous breathing and ability to talk is limited to short phrases

99
Q

Zone 4

A

Above VT2:
Very hard to maximum effort
Breathing as hard as possible
Speaking is impossible or limited to grunts of single words

NASM cheat sheet (1 decks)

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