NASM Study guide Flashcards
*Body mass index “underweight”
<18.5
*Body mass index “healthy weight”
18.5-24.9
*Body mass index “overweight”
25-29.9
*Body mass index “obese”
30-34.9
*Body mass index “obese II”
35-39.9
*Body mass index “obese III”
> 40
*Normal blood pressure
Less than 120/80 mm Hg
*Elevated blood pressure
Systolic between 120 and 129 and diastolic less than 80 mm Hg
*Stage 1 hypertension
Systolic between 130 and 139 or diastolic between 80 and 89 mm Hg
*Stage 2 hypertension
Systolic 140 or higher or diastolic 90 mm Hg or higher
*Hypertensive crisis
Systolic greater than 180 and/or diastolic greater than 120 mm Hg
LDL Cholesterol
“bad cholesterol”
HDL Cholesterol
“Good cholesterol”
SWOT Analysis
Strengths, weaknesses, opportunities, threats
*4 Ps of marketing
Product, price, promotion, place
*Continuing education
A total of 2.0 CEUs is required to renew the NASM CPT credential every 2 years: 1.9 CEUs from continuing education efforts and 0.1 CEU from renewing a CPR/AED certification
*Examples of extrinsic motivation for exercise
Social recognition, rewards from competitions, improvement of physical appearance
*Examples of intrinsic motivations
Stress relief, increasing energy, finding new ways to be challenged physically
*Examples of outcome goals
Place top 10 in a 10K race, achieving a certain level of body fat, achieving a certain level of strength improvement
*Examples of process goals
Jog for 45 minutes at 6:30am Mon-Fri, eating 1600 calories a day from mostly unprocessed and whole foods, strength training 5 days per week targeting each muscle group
Self efficacy
Self confidence
Self monitoring
Observing, measuring, and evaluating one’s own behavior often in the form of a diary or log
*Stages of change model “pre contemplation”
Client does not exercise and is not planning to start exercising within 6 months.
*Stages of change model “contemplation”
When a person is thinking about implementing change but has not yet taken any steps to get started; an individual may take acton within the next 6 months.
*Stages of change model “preparation”
The client intends to act in the near future, usually within the next month.
*Stages of change model “action”
The client has made specific modifications in their exercise routine within the past 6 months.
*Stages of change model “maintenance”
The client has been exercising for more than 6 months and is working to prevent relapse
Decisional balance
A reflection of the clients’ weighing of pros and cons and changing
*Examples of close ended questions
Are you motivated to exercise? Can you commit to exercising three days per week? Do you enjoy exercise?
*Examples of open ended questions
How might you go about making this change? What challenges do you see, and how can you plan to overcome
them? What work are you prepared to do to reach your goal? What have you tried in the past to reach your fitness goal?
*Examples of SMART goals
I will gain 5 pounds (2.27 kg) of muscle within 5 months, starting today, by weight lifting a minimum of 4 days per week for 1 hour each session; I will reduce my blood pressure by five points within 6 months by walking a minimum of 30 minutes each day and reducing my daily salt intake to no more than 2,300 milligrams per day; I will lose 10 pounds (4.53 kg) of body fat within 3 months by reducing my daily calories from 3,000 to 2,000 per day and exercising at a moderate intensity at a minimum of 150 minutes per week.
*Examples that are NOT SMART goals
I will lose weight so I can become the best version of myself;
I will gain 10 pounds of muscle, so I’m ready for beach season;
I will lose 50 pounds in two months, so I look my best for my
upcoming class reunion.
(These goals are not specific, unrealistic, and do not have a timeframe)
Human movement system (HMS)
The collective components and structures that work together to move the body: muscular, skeletal, and nervous systems.
Neuron
Specialized cell that is the functional unit of the nervous system
Three components of a neuron
Cell body, axon, dendrites
Central nervous system (CNS)
A division of the nervous system including the brain and spinal cord
Peripheral nervous system (PNS)
Nerves that connect the rest of the body to the central nervous system
Afferent pathway
sensory pathway that relays information to the central nervous system
Efferent pathway
A motor pathway that relays information from the central nervous system to the rest of the body
Mechanoreceptors
Specialized structures that respond to mechanical forces (touch and pressure) within tissues and then transmit signals through sensory nerves
Somatic nervous system
Nerves that serve the outer areas of the body and skeletal muscle and are largely responsible for the voluntary control of movement
Autonomic nervous system
A division of the peripheral nervous system that supplies neural input to organs that run the involuntary processes of the body (circulating blood, digesting food, producing hormones)
Sympathetic nervous system
Subdivision of the autonomic nervous system that works to increase neural activity and put the body in a heightened state
Parasympathetic nervous system
Subdivision of the autonomic nervous system that works to increase neural activity and put the body in a more relaxed state
Proprioception
the body’s ability to naturally sense its general orientation and relative position of its parts
*Muscle spindles
Sensory receptor sensitive to change in LENGTH of the muscle and the rate of that change
*Golgi tendon organ (GTO)
A specialized sensory receptor located at the point where skeletal muscle fibers insert into the tendons of skeletal muscle; sensitive to changes in muscular tension and rate of tension change
Motor skill development STAGE 1
(cognitive), you may need to use simple instructions and break down the skill into smaller steps so your clients will be able to understand the goals of the movement
Motor Skill Development STAGE 2
(associative), you may need to help refine your clients’ skills through practice and regular feedback
Motor Skill Development STAGE 3
(autonomous), you may be able to teach your clients new versions of the skill to further challenge them
Skeletal system
A description of the bones of the body. In the human skeletal system, there are 206 bones of which approximately 177 are used in voluntary movement.
Axial skeleton
A division of the skeletal system consisting of the skull, the rib cage, and the vertebral column. There are approximately 80 bones in the axial skeleton.
Appendicular skeleton
A division of the skeletal system consisting of the arms, legs, and pelvic girdle. Consists of approximately 126 bones.
Remodeling
The process by which bone is constantly renewed by the resorption and formation of the bone structure
Osteoclasts
Special cells that break down and remove old bone tissue
Osteoblasts
Special cells that form and lay down new bone tissue
Depressions
Flattened or indented portions of a bone
Processes
Projections protruding from the bone where tendons and ligaments can attach
Cervical spine
First seven vertebrae starting at the top of the spinal column
Thoracic spine
Twelve vertebrae located in the upper and middle back behind the rib
Lumbar spine
Five vertebrae of the low-back below the thoracic spine
Sacrum
Triangular bone located below the lumbar spine;
composed of five vertebrae that fuse together as the body
develops into adulthood
Coccyx
Located below the sacrum, more commonly known as the tailbone, composed of three to five small fused bones
Osteokinematics
Movement of a limb that is visible
Arthur kinematics
The description of joint surface movement; consists of three major types: roll, slide, and spin.
Synovial joints
A joint with a fluid-filled joint capsule.
Nonaxial
A gliding joint that moves in only one plane, either back and forth or side to side.
Nonsynovial joints
Joints that have no joint capsule, fibrous connective tissue, or cartilage in the uniting structure.
Three types of muscle
skeletal, cardiac, smooth
Skeletal muscle
The type of muscle tissue that connects to bones and generates the forces that create movement.
Fascia
Connective tissue that surrounds muscles and bones
Epimysium
Inner layer of fascia that directly surrounds an entire muscle, commonly referred to as the “deep fascia.”
Fascicles
Largest bundles of fibers within a muscle. Fascicles are surrounded by perimysium.
Perimysium
Connective tissue surrounding a muscle fascicle
Endomysium
Connective tissue that wraps around individual muscle fibers within a fascicle
Tendons
Connects muscles to bones
Ligaments
Connects bones to bones
Myofibrils
The contractile components of a muscle cell; the myofilaments (actin and myosin) are contained within a myofibril
Myofilaments
The filaments of a myofibril; include actin and myosin.
Actin
Thin, stringlike myofilament that works with myosin to produce muscular contraction
Myosin
Thick myofilament that acts along actin to produce muscular contraction
Sarcomere
The structural unit of a myofibril composed of actin and myosin filaments between two Z-lines
Motor unit
A motor neuron and all of the muscle fibers that it innervates
Sliding filament theory
the series of steps in muscle contraction involving how myosin (thick) and actin (thin) filaments slide past one another to produce a muscle contraction, shortening the entire length of the sarcomere
*Type I muscle fibers
Muscle fibers that are small in size, generate lower amounts of force, and are more resistant to fatigue
*Type II muscle fibers
Muscle fibers that are larger in size, generate higher amounts of force, and are faster to fatigue
Atrium (atria)
Superior chamber(s) of the heart that gathers blood returning to the heart.
Ventricle
Inferior chamber of the heart that pumps blood to the lungs and body.
*What does the right atrium do?
receives deoxygenated blood returning from the body and sends it to the right ventricle.
*What does the right ventricle do?
receives deoxygenated blood from the right atrium and sends it to the lungs.
*What does the left atrium do?
receives oxygenated blood from the lungs and sends it to the left ventricle.
*What does the left ventricle do?
receives oxygenated blood from the left atrium and sends it to the body.
Sinoatrial (SA)
Located in the right atrium, this node initiates an electrical signal that causes the heart to beat.
Atrioventricular (AV) node
Located between the atria and ventricles, this node delays the impulse from the sinoatrial node before allowing it to pass to the ventricles
Stroke volume
The amount of blood pumped out of the heart with each contraction.
End-diastolic volume
The filled volume of the ventricle before contraction.
End-systolic volume
The volume of blood remaining in the ventricle after ejection.
Bradycardia
When the heart rate is less than 60 bpm
Tachycardia
When the heart rate is greater than 100 bpm
*Cardiac output
The overall performance of the heart (heart rate × stroke volume).
Arteries
Vessels that transport blood away from the heart
Capillaries
The smallest blood vessels and the site of exchange of elements between the blood and the tissues.
Veins
Vessels that transport blood back to the heart.
Arterioles
Small arteries that eventually divide into capillaries
Venules
Small veins that allows blood to drain from capillaries into the larger veins.
Venous pooling
The accumulation of blood into the extremities due to slow blood flow though the veins (venous return) or backflow.
Valsalva maneuver
A process that involves expiring against a closed windpipe, creating additional intra-abdominal pressure and spinal stability
Tachypnea
Respiratory rate that is too fast; greater than 24 breaths per minute.
Bradypnea
Respiratory rate that is too slow; fewer than 8 breaths per minute.
Dyspnea
Shortness of breath or labored breathing.
Lipolysis
The breakdown and utilization of fat for energy.
Insulin
A hormone secreted by the pancreas that is responsible for glucose metabolism.
Glucagon
A hormone secreted by the pancreas that regulates blood glucose and functions opposite to insulin.
Glycogen
Glucose that is deposited and stored in bodily tissues, such as the liver and muscle cells; the storage form of carbohydrate.
Growth hormone
An anabolic hormone produced by the pituitary gland that is responsible for growth and development.
Catecholamines
Hormones produced by the adrenal glands that are part of the stress response known as the fight-or-flight response.
Catabolic
Metabolic process that breaks down molecules into smaller units used for energy.
Testosterone
A hormone producing secondary male sex characteristics.
Anabolic
Metabolic process that synthesizes smaller molecules into larger units used for building and repairing tissues.
Insulin-like growth factors (IGF)
Anabolic hormone produced by the liver, which is responsible for growth and development.
Calcitonin
Thyroid hormone that helps the body use calcium properly to aid with maintaining bone mineral density.
Glucose intolerance
A condition that results in elevated blood glucose levels.
*Medial
Relatively closer to the middle of the body
*Lateral
Relatively further away from the midline or toward the outside of the body
*Contralateral
Positioned on the opposite side of the body
*Ipsilateral
Positioned on the same side of the body
*Proximal
Positioned nearest to the center of the body or other identified reference point
*Distal
Positioned farthest from the center of the body or other identified reference point
*Inferior
Positioned below an identified reference point
*Superior
Positoned above an identified reference point
Dorsiflexion
Flexion occurring at the ankle (i.e., top of the foot moves toward the shin).
Plantar flexion
Extension occurring at the ankle. Pointing the foot downwards.
*Isotonic
Force is produced, muscle tension is developed, and movement occurs through a given range of motion. Isotonic muscle actions are subdivided into concentric and eccentric muscle actions.
*Isometric
Muscle tension is created without a change in muscle length and no visible movement of the joint.
*Isokinetic
The speed of movement is fixed, and resistance varies with the force exerted.
*Agonists
The primary muscles providing force for a movement
*Synergists
Muscles that assist agonists to produce a movement
*Stabilizers
Muscles that contract isometrically to stabilize the trunk and joints as the body moves.
*Antagonists
Muscles on the opposite side of a joint that are in direct opposition of agonist muscles
*Closed chain exercises (examples)
Push-ups, pull-ups, squats, lunges
*Open chain exercises (examples)
bicep curls, lat pulldowns, bench presses, leg curls, leg extensions
*Length tension relationship
The resting length of a muscle and the tension the muscle can produce at this resting length.
*Altered length tension relationship
When a muscle’s resting length is too short or too long, reducing the amount of force it can produce.
*Reciprocal inhibition
When an agonist receives a signal to contract, its functional antagonist also receives an inhibitory signal allowing it to lengthen.
*Altered reciprocal inhibition
Occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist.
*Force-couple relationship
The synergistic action of multiple muscles working together to produce movement around a joint
First class levelers
the fulcrum in the middle, like a seesaw
Second class levelers
resistance in the middle with the fulcrum and effort on either side, similar to a load in a wheelbarrow where the axle and wheel are the fulcrum points.
Third class levelers
the effort placed between the resistance and the fulcrum
Motor behavior
Motor response to internal and external environmental stimuli.
Motor control
How the central nervous system integrates internal and external sensory information with previous experiences to produce a motor response.
Motor learning
Integration of motor control processes through practice and experience, leading to a relatively permanent change in the capacity to produce skilled motor behavior
Motor development
Change in skilled motor behavior over time throughout the life span.
First law of thermodynamics
Energy cannot be created or destroyed but merely converted from one form to another
Glucose
The simplest form of carbohydrate used by the body for energy.
Glycogen
Glucose that is deposited and stored in bodily tissues, such as the liver and muscle cells; the storage form of carbohydrate.
Triglyceride
The chemical or substrate form in which most fat exists in food as well as in the body.
Essential amino acid (EEA)
Amino acid that must be obtained through the diet as the body does not make it; there are nine essential amino acids.
Nonessential amino acid
Amino acids that can be synthesized by the body and do not, under normal circumstances, need to be obtained in the diet
Gluconeogenesis
The formation of glucose from noncarbohydrate sources (proteins and fats).
Aerobic
Processes relating to, involving, or requiring oxygen.
Anaerobic
Processes relating to the absence of oxygen.
*ATP-PC System
An energy system that provides energy very rapidly, for approximately 10–15 seconds, via anaerobic metabolism.
*Glycolytic system
A metabolic process that occurs in the cytosol of a cell that converts glucose into pyruvate and adenosine triphosphate. Anaerobic glycolysis refers to when this process occurs in the absence of oxygen. It lasts longer, with a capacity of approximately 30 to 60 seconds of duration.
*Oxidative system
The most complex of the three energy systems —a process that uses oxygen to convert food substrates into ATP
Electron transport chain
A series of protein complexes that transfer protons and electrons received from the citric acid cycle through a series of reactions to create adenosine triphosphate
Excess post exercise oxygen consumption (EPOC)
The state in which the body’s metabolism is elevated after exercise.
Resting metabolic rate (RMR)
The rate at which the body expends energy (calories) when fasted and at complete rest, such as asleep or lying quietly
Exercise activity thermogenesis (EAT)
The calories expended through structured exercise or training.
Thermic effect of food (TEF)
The energy required to digest, absorb, and process nutrients that are consumed.
Nonexercise activity thermogenesis (NEAT)
Energy expenditure through daily activities outside of structured exercise, such as walking, completing household chores, and taking the stairs.
Complete protein
A protein source that provides all essential amino acids.
Incomplete protein
A protein that lacks one or more of the amino acids required to build cells.
*Acceptable macronutrient distribution ranges
Protein: 10% to 35% of total calories
Carbohydrate: 45% to 65% of total calories
Lipid (fat): 20% to 35% of total calories
Triglycerides
The triglyceride family is composed of fats and oils; it comprises 98% of the stored lipids in the body and approximately 95% of the lipids in foods.
*Fat- soluble vitamins
A, D, E, K
*Water soluble vitamins
C, B-vitamins
Fluid intake
Women: 11.5 cups per day (2.7 L)
Men: 15.5 cups per day (3.7 L)
Ergogenic aid
A dietary supplement that may enhance performance or body composition; it may also be referred to as a performance supplement.
Contraindication
A specific situation where a medication, procedure, or exercise should be avoided because it may prove to be harmful to the individual.
Durnin-Womersley Four-Site Measurement
Men & Women: Biceps, triceps, subscapular, and suprailiac
Relative flexibility
The process in which the body seeks the path of least resistance during functional movements.
*Force-couple relationships
The synergistic action of multiple muscles working together to produce movement around a joint.
*Syngerginistic dominance
The neuromuscular phenomenon that occurs when synergists take over function for a weak or inhibited prime mover (agonist).
*Autogenic inhibition
The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.
*What do the Hip flexor, adductor, and latissimus dorsi static and active stretches do?
Posteriorly rotate the pelvis to increase the effectiveness of the stretch.
Examples of local muscles
Rotatores, Multifidus, Transverse abdominis, Diaphragm, Pelvic floor musculature, Quadratus lumborum
Examples of global muscles
Rectus abdominis, External abdominal obliques, Internal abdominal obliques, Erector spinae, Latissimus dorsi, Iliopsoas (iliacus + psoas)
Drawing in maneuver
A maneuver used to recruit the local core stabilizers by drawing in the navel toward the spine.
*Cable rotation and cable lift exercises
Make sure to pivot the back leg into triple extension:
Hip extension
Knee extension
Ankle plantarflexion (extension)
Cable chop
The cable chop is an opposite motion of the cable lift exercise. This time the back leg will be in flexion rather than extension.
Stretch shortening cycle
Loading of a muscle eccentrically to prepare it for a rapid concentric contraction
Integrated performance paradigm
To move with efficiency, forces must be dampened (eccentrically),
stabilized (isometrically), and then accelerated (concentrically)
Speed
The ability to move the body in one intended direction as fast as possible
Agility
The ability to start (or accelerate), stop (or decelerate and stabilize), and change direction in response to a signal or stimulus quickly while maintaining postural control.
Quickness
The ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during dynamic activities.
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.
Stabilization
The body’s ability to provide optimal dynamic joint support to maintain correct posture during all movements
Muscular endurance
The ability to produce and maintain force production for prolonged periods of time.
Muscular hypertrophy
The enlargement of skeletal muscle fibers.
Strength
The ability of the neuromuscular system to produce internal tension to overcome an external load.
Power
Force × Velocity or Work ÷ Time
Rate of force production
Ability of muscles to exert maximal force output in a minimal amount of time.
