NASM Study Flashcards
3 OPT Training Stages
1: Stabilizatin
2: strength
3: power
NASM Opt Training phases:
1: Stabilization endurance
2: strength endurance
3: hypertrophy
4: max strength
5: power
Phases that have supersets:
2 & % (Strength End. & Power)
Three parts of a neuron:
1: Cell body
2: Axon
3: Dendrites
Three joint motions:
1: Roll
2: Slide
3: Spin
Skeletal system functions:
(Sugary Pizza Makes Boys Stupid)
1: Shape
2: Protection
3: movement
4: blood production
5: store minerals
Layers of muscle
(Eat Pizza Everyday)
Epimysium
Perimysium
Endomysium
Fast twitch fibers
Type II
1: Less oxygen
2: larger
3: more force
4: fast fatigue
Type IIx
low oxidative capacity
quick to fatigue
intermediate fast twitch muscle fibers
Type IIa
- less oxygen
- Fatigue slower
Slow twitch fibers:
Type I
1: Increased oxygen
2: Smaller
3: less force
4: Slow fatigue
Muscle spindle
- change In length
2: Stretch reflex
3: Cause contraction
Golgi Tendon
1: attach to tendons 2:Change in muscle tension
3: Cause relaxation
Blood flow in heart
1: Right A (no O)
2: Right V (no-O)
3: Left A (O)
4: left V (O to body)
Blood Vessels
(Attractive Armadillos Chased Voldemort Voluntarily)
1: Arteries
2: Arterioles
3: Capillaries
4: Venules
5: Veins
Blood Functions
- Transport Oxygen, waste & Hormones
4: Carries heat
5: Regulates temp
6: clotting protects leaving
7: fights disease in Sickness
ATP-PC
1: 10-15 sec
2: Fastest
3: No-O
4: Short
5: High intensity
Glycolysis
1: 30-50 sec
2: Use carbs
3: medium duration
Oxidative system:
1: Oxidative
2: Slow process
3: Long duration
oxidative systems
Aerobic glycolysis
Krebs cycle
Electron transport chain (ETC)
Respiratory quotient
RQ of .7 =100% fat
RQ of 1 = 100% carbs
Sagittal plane
Motion:
Flexion/extension
Axis: Coronal
Frontal plane:
Motion: Abduction/adduction Lateral flexion, E version/inversion Axis: Anterior/posterior
Transverse plane:
Motion:
Internal/external rotation, Left/right rotation, Horizontal abduction/adduction
Axis: Longitudinal
Estimated HR
220 – age
HR training zones:
1: 65% to 75%
2: 76% to 85%
3: 86% to 95%
Pronation distortion tight muscles:
Gassy, snotty people are icky, hairy bigots
Gastrocnemius Soleus Peroneals Adductors Iliotibial head Hip flexor complex Bicep femoris ( short)
Pronation distortion weak muscles:
Ants prefer Video gaming headphones
Anterior tibialis Posterior tibialis Vastus medialis Gluteus medius/maximus Hip external rotators
Lower crossed tight muscles
gassy snotty hippos are literally exploding
Gastrocnemius Soleus Hip flexor complex Adductors Latissimus dorsi Erector Spinae
Lower crossed weak muscles
Ants Prefer getting the internet
Anterior tibialis Posterior tibialis Gluteus maximus Transverse abdominis internal obliques
Upper Crossed tight muscles
Unicorns Love Seeing Small Lizards Torture Small People
Upper trapezius Levator scapulae Sternocleidomastoid Scalene Latissimus dorsi Teres major Subscapularis Pec major/minor
Upper Crossed weak muscles:
(dirty small red monkeys
love torturing snotty little infants)
Deep cervical flexors Serratus Anterior Rhomboids Mid trapezius Lower trapezius Teres minor Soleus Lateral gastrocnemius Infraspinatus
Overhead Squat feet turn out (tight muscles)
snotty little bigots
Soleus
Lateral Gastrocnemius
Biceps Femoris (short)
Overhead Squat feet turn out (weak muscles)
my muscles get so puny
Medial gastrocnemius Medial hamstring
Grasilis,
Sartorius
Popliteus
Overhead Squat Knees Inward (tight)
are bigots too vicious
Adductor complex
Bicep femoris (short)
Tensor fascia latae
Vastus lateralis
Overhead Squat Knees Inward (weak)
growing very obese
Gluteus Medius/Maximus
Vastus Medialis
oblique
Overhead Squat leaning forward (tight)
snotty gassy hairy ants
Soleus
Gastrocnemius
Hip flexor complex
Abdominal complex
Overhead Squat leaning forward (weak)
ants get excited
Anterior tibialis
Gluteus maximus
Erector Spinae
Overhead Squat Lower Back Arches (tight)
hippos are large
Hip flexor complex
Arrector Spinae
Latissimus dorsi
Overhead Squat Lower Back Arches (weak)
glossy hairy igloos
Gluteus maximus
Hamstring complex
Intrinsic core stabilizers
Overhead Squat Arms Fall Forward (tight)
lions torture pandas
Latissimus dorsi
Teres major
Pec major/minor
Overhead Squat Arms Fall Forward (weak)
monkeys roasting rabbits
Mid/lower traps
Rhomboids
rotator cuffs
Types of stretching
Corrective (SMR and static stretching) Active (SMR and active isolated stretching)
Functional (SMR and dynamic stretching)
Recommended
exercise for adults
150 minutes of moderate intensity or 75 minutes of vigorous aerobic exercise.
Cardiovascular training for general health:
60% of Max O consumption.
FITTE Principles:
Frequency Intensity Time Type Enjoyment
Local stabilization system muscles ( type I slow twitch)
Transverse of Dominis Internal oblique Lumbar multi fidus Pelvic floor muscles Diaphragm
Best core exercise for beginner
Prone iso ab
Core musculature
Local stabilization system
Global stabilization system
Movement system
Stabilization exercises:
1: Involve 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:
- alarm reaction
- resistance development
- exhaustion
5 resistance training adaptations:
1: stabilization
2: muscular endurance
3: muscle hypertrophy
4: Strength
5. Power
Resistance training systems:
Single set Multiple set Pyramid Superset Drop set Circuit training Peripheral heart action Split routine A vertical loading Horizontal loading
Acute variables of training:
Repetition Set Training intensity Rep tempo Rest interval Training volume Training frequency Training duration Exercise selection
ATP recovery:
20-30 sec = 50%
40 sec = 75%
60 sec = 85%
3 min = 100%
Muscle endurance/stabilizati on: (Reps, Sets, Intensity, Tempo, Rest)
Reps: 12 to 20 Sets: 1-3 Intensity: 50% to 70% Tempo: slow (4/2/1) Rest: 0-90 sec
Hypertrophy: (Reps, Sets, Intensity, Tempo, Rest)
Reps: 6 to 12 Sets: 3 to 5 Intensity: 70% to 85% Tempo: moderate (2/0/2) Rest: 0-60 sec
Max strength: (Reps, Sets, Intensity, Tempo, Rest)
Reps: 1-5 Sets: 4-6 Intensity: 85% to 100% Tempo: fast Rest: 3 to 5 min
Power: (Reps, Sets, Intensity, Tempo, Rest)
Reps: 1-10 Sets: 3-6 Intensity: 35% to 45% Tempo: fast Rest: 3-5 min
Exercise tools:
Free weights Machines Cable machines Elastic bands Medicine balls Kettle bells Body weight TRX Bosuball Stability ball
Protein intake
Sedentary = 0.4g/lb
Strength = 0.5=0.8g/lb
Endurance =0 .5- .6g/lb
Amino acids:
20 total
8 essential
Recommended macros:
Pro: 10% to 35%
Cho: 45% to 65%
Fat: 20% to 35%
Macro calories:
Pro: 4 cal/gram
Cho: 4 cal/gram
Fat: 9 cal/gram
Alcohol: 7 cal/gram
Fluid recommendations:
6-12 oz every 15-20 min Of exercise 16-24 oz / lb lossed during exercise.
Common vitamins with adverse effects when consumed in excess
Zinc
Iron
Vitamin D
Vitamin A
5 stages of change
Precontemplation Contemplation Preparation Action Maintenance
Barriers to exercise
Not enough time Unrealistic goals Lack of support Social physique anxiety Convenience
SMART goals:
Specific
Immeasurable
Attainable
Realistic Timely
