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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
Posture check
flex your arms horizontally abduct then externally rotate then going to add them back to the body's midline (adduct)
26
Planes of motion
Sagittal: Flexion, extension Frontal: Abduction, Adduction Transverse: any rotation
27
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)
28
Isokinetic
Physiological laboratories in an exercise environment
29
agonists
the primary muscles providing force for a movement ex) gluteus Maximus is the agonist for hip extension (squats)
30
synergists
Muscles that assist agonists to produce a movement ex) hamstrings in squats
31
Fulcrum
1) head nod 2) calf raise plantar flexion 3) bicep curl
32
what energy system does the 40 yard dash use?
ATP-PC
33
macros recommendations
protein: 10-35% of calories Carbs: 45-65% of calories Fat: 20-35% of calories
34
Contraindication
ex) elderly or pregnant ladies (no single leg squats, modify overhead squat, keep them standing)
35
Fluid recommendations
6-12 oz every 15-20 min of exercise 16-24 oz/lb lossed during exercise
36
circumference
taken on someone obese
37
Durmin-Womersley four site measurement
Men & Women: biceps, triceps, sub scapular, and suprailiac
38
rockport/1.5 mile tests
cardio tests that will be looking at heart rate
39
zone 1
Below VT1: Light to moderate Starting to sweat but can still carry on a conversation effortlessly
40
3 posture distortion patterns
Plus pes Planus, upper crossed/lowercrossed syndromes
41
OHS Feet turn out (overactive muscles)
Gastrocnemius/Soleus (calves) hamstrings complex
42
OHS Feet turn out (underactive muscles)
Anterior & posterior tibialis (shin muscles) Gluteus maximus and minimus
43
OHS Knees cave in (knee valgus) Overactive muscles
Tensor fascia latae (muscle in front of hip) Adductor complex (inner thigh muscles)
44
OHS Knees cave in (knee valgus) underactive muscles
Gluteus maximus and medius anterior and posterior tibialis
45
OHS Low back arches (overactive muscles)
hip flexors Lumbar extensors latissimus dorsi
46
OHS Low back arches (underactive muscles)
Gluteus maximus hamstrings complex abdominals
47
OHS Excessive forward trunk lean (overactive muscles)
Hip flexors Gastrocnemius/soleus Rectus abdominis and external obliques
48
OHS Excessive forward trunk lean (underactive muscles)
Gluteus maximus hamstrings complex lumbar extensors
49
OHS Arms fall forward (overactive muscles)
Latissimus dorsi Pectoralis major and minor Teres major (posterior shoulder muscle)
50
OHS Arms fall forward (underactive muscles)
middle and lower trapezius rhomboids posterior deltoids portions of the rotator cuff
51
SLS Knees cave in (knee valgus) (overactive muscles)
Tensor fascia latae Adductor complex
52
SLS Knees cave in (knee valgus) (underactive muscles)
Gluteus maximus and medius Anterior and posterior tibialis
53
Push Assess. Low back arches (overactive muscles)
Hip flexors lumbar extensors
54
Push Assess. Low back arches (underactive muscles)
gluteus maximus hamstrings complex abdominals
55
Push Assess. Scapular elevation (Overactive muscles)
Levator scapulae (posterior neck muscles) Upper trapezius
56
Push Assess. Scapular elevation (underactive muscles)
Lower trapezius
57
Push Assess. Head just forward (overactive muscles)
Levator Scapulae Sternocleidomastoid (anterior neck muscles)
58
Push Assess. Head just forward (underactive muscles)
Deep cervical flexors
59
Pull Assess. Low-back arches (overactive muscles)
Hip flexors lumbar extensors
60
Pull Assess. Low-back arches (Underactive muscles)
Gluteus maximus hamstrings complex abdominals
61
Pull Assess. Scapular elevation (overactive muscles)
Levator scapula upper trapezius
62
Pull Assess scapular elevation (under-active muscles)
lower trapezius
63
Pull Assess. Head juts forward (overactive muscles)
Levator scapulae Sternocleidomastoid
64
Pull Assess. Head juts forward (underactive muscles)
Deep cervical flexors
65
LPHC
Heads, shoulders neck, feet, ankle, knees
66
Performance test
push up bench press
67
static stretching
20-30 seconds
68
Marching
drawing in-- not bracing
69
Lower floor bridge
do not hyperextend
70
Triple extension
on the end foot with cable rotation
71
amortization
middle part of a plyometric
72
Triple flexion
flexion at the hip, knee, and ankle
73
Plyometric response holding
3-5 seconds
74
Resistance holding
12-20 seconds
75
Glycolysis
30-50 seconds use carbs medium duration
76
Layers of muscle
Epimysium Perimysium Endomysium (deepest)
77
Oxidative System
oxidative slow process long duration
78
3 oxidative systems
Aerobic Glycolysis Krebs cycle Electron transport chain
79
OHS what to view Anteriorly:
Feet, ankles, and knees
80
OHS what to view Laterally:
LPHC, shoulder and cervical complex
81
BMI for overweight/obese:
Overweight: 25-29.99 Obese: 30-34.99
82
Recommended Exercise for adults
150 minutes for moderate intensity 75 minutes of vigorous aerobic exercise
83
Cardiovascular training for general health:
60% of Max Oxygen consumption.
84
FITTE Principals
Frequency Intensity Time Type Enjoyment
85
Best Core exercise for beginners:
Prone Iso Ab
86
Stabilization Exercises
1) involves no lower body joint movement 2) Balance power include a "hop" 3) Balance strength involve bending at hip or knee
87
Proprioceptively challenging equipment:
1) floor 2) balance beam 3)half foam roll 4) foam pad 5) balance disk 6) wobble board 7) bosu ball
88
Three phases of plyometric training:
1) eccentric 2) amortization 3) Concentric/loading
89
Three phases general adaptation syndrome:
1) Alarm reaction 2) Resistance Development 3) Exhaustion
90
Program Design: Endurance/Stabilization
Reps: 12-20 Sets: 1-3 Intensity: 50-70% Tempo: 4:2:1 Rest: 0-90 seconds
91
Program Design: Hypertrophy
Reps: 6-12 Sets: 3-5 Intensity: 70-85% Tempo: moderate 2-0-2 Rest: 0-60 seconds
92
Program Design: Power
Reps: 1-10 Sets: 3-6 Intensity: 30-45% Tempo: Fast Rest: 3-5 min
93
Program Design: Maximal Strength
Reps: 1-5 Sets: 4-6 Intensity: 85-100% Tempo: fast Rest: 3-5 min
94
Amino Acids
20 total 8 essential
95
Common vitamins with adverse effects when consumed in excess:
Zinc iron Vitamin D Vitamin A
96
Barriers to exercise
Not enough time unrealistic goals Lack of support social physique anxiety convenience
97
Zone 2
VT1 to Midpoint: Challenging to hard Noticeable sweating and using larger volumes of breath Continual talking is becoming challenging
98
Zone 3
Midpoint to VT2: Vigorous to very hard Profuse sweating Vigorous breathing and ability to talk is limited to short phrases
99
Zone 4
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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