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Nasm Study > Nasm study guide > Flashcards

Nasm study guide Flashcards

1
Q

OPT mode- Phase 1

A

Stabilization Endurance

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2
Q

OPT Model- Phase 2

A

Strength Endurance

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3
Q

OPT Model- phase 3

A

Hypertrophy

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4
Q

OPT Model- phase 4

A

Maximal Strength

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5
Q

OPT Model- phase 5

A

Power

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6
Q

Phase 1: reps

A

12-20 reps

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7
Q

Phase 1: sets

A

1-3 sets

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8
Q

Phase 1: intensity

A

50%-70% 1RM

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9
Q

Phase 1: rest

A

Rest: 0-90 seconds

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10
Q

Phase 1: Tempo Esc/Iso/Con

A

Tempo: 4/2/1

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11
Q

Phase 2: reps

A

Strength (8-12 reps)

Super set stability (12-20 reps)

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12
Q

Phase 2: sets

A

Phase 2: 2-4 sets

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13
Q

Phase 2: Intensity

A

Phase 2: 70%-80% 1RM

Super set stability 50%-70% 1RM

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14
Q

Phase 2: Rest

A

Phase 2: 0-60 seconds rest

Super set stability 0-90 seconds rest

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15
Q

Phase 2: Tempo

A

Phase2: Tempo 2/0/2

Super set stability 4/2/1

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16
Q

Phase 3 Reps

A

6-12 reps

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17
Q

Phase 3: sets

A

Phase 3: 3-5 sets

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18
Q

Phase 3: intensity

A

Phase 3: 75%-85% 1RM

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19
Q

Phase 3: Rest

A

Phase 3: 0-60 seconds

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20
Q

Phase 3: Tempo

A

Phase 3: 2/0/2

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21
Q

Phase 4: Reps

A

Phase 4: 1-5 reps

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22
Q

Phase 4: sets

A

Phase 4: 4-6 sets

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23
Q

Phase 4: intensity

A

Phase 4: 85%-100% 1RM

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24
Q

Phase 4: Rest

A

Phase 4: 3-5 min

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25
Q

Phase 4: tempo

A

Phase 4: explosive x/x/x

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26
Q

Phase 5: reps

A

Phase 5: 1-20 reps

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27
Q

Phase 5: sets

A

Phase 5: 3-6 sets

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28
Q

Phase 5: intensity

A

Phase 5: 10% body weight of 30%-45% 1RM

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29
Q

Phase 5: Rest

A

Phase 5: 3-5 min

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30
Q

Phase 5: Tempo

A

Phase 5: explosive x/x/x

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31
Q

Davies Test

A

Accesses upper body agility and stabilization

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32
Q

Gastrocnemius

A

A powerful plantar flexor of the foot at the talocrural joint, it assists knee flex ion.

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33
Q

Pronation Distortion: Overactive(tight) muscles

A 
Gastrocnemius 
Soleus
Peroneals
Adductors 
Iliotibial head
Hip flexor complex
Bicep femoris
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34
Q

Pronation distortion: underactive (weak) muscles

A 
Anterior Tibialis
Posterior Tibialis
Vastus Medialis
Gluteus
Medius/Maximus
Hip external rotators
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35
Q

Lower Crossed syndrome: overactive(tight) muscles

A 
Gastrocnemius 
Soleus
Hip flexor complex
Adductors
Latissimus Dorsi 
Errector Spinae
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36
Q

Lower Crossed Syndrome: underactive (weak) muscles

A 
Transverse abdominis
Anterior Tibialis 
Posteriors Tibialis
Gluteus Maximus 
Lucius Medius
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37
Q

Upper Crossed Syndrome: overactive (tight) muscles

A 
Upper Trapezius 
Levator Scapulae
Sternocleidomastoid
Scalene
Latissimus Dorsi
Teres Major
Subscapularis
Pec major/ minor
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38
Q

Upper Crossed Syndrome: underactive (weak) muscles

A 
Deep cervical Flexors
Serratus Anterior 
Rhomboids
Mid Trapezius
Lower Trapezius
Teres Minor
Infraspinatus
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39
Q

Pronation Distortion syndrome

A 
Foot pronation (flat feet)
Adducted/internally rotated feet aka knock knees
40
Q

Lower Crossed Syndrome

A

Anterior tilt of the pelvis (arched lower back)

41
Q

Upper Crossed Syndrome

A

Overly forward head and rounded shoulders.

42
Q

Over weight BMI

A

Anything above a BMI of 30 is considered overweight or obese

43
Q

OHS feet turn outwards (tight muscles)

A

Soleus
Lateral
Gastrocnemius
Bicep femoris

44
Q

OHS feet turn out (weak muscles)

A

Medial Gastrocnemius
Medial hamstring
Grasilis Sartorius
Popliteus

45
Q

OHS knees move inward (tight muscles)

A

Adductor complex
Bicep femoris
Tensor Fascia latae
Vastus lateralis

46
Q

OHS knees move inward(weak muscles)

A

Gluteus
medius/Maximus
Vastus medialis
Oblique

47
Q

OHS Lumbo-Pelvic Hip Complex tight muscles)

A

Soleus
Gastrocnemius
Hip flexor complex
Abdominal complex

48
Q

Obesity

A

1.)
The condition of being considerably overweight, and refers to a person with a body mass index of 30 or greater or who is at least 30 pounds over the recommended weight for their height.

2.)
The condition of subcutaneous fat exceeding the amount of lean body mass

49
Q

Overweight

A

Refers to a person with a body mass index of 25 to 29, or, who is between 25 to 30 pounds over the recommended wait for their height.

50
Q

Proprioception

A

The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movements.

51
Q

Superset

A

A set of two exercises that are performed back to back without any rest time between them.

52
Q

Human movement system

A

The combination and interrelation of the nervous, muscular and skeletal system

53
Q

Neuron

A

The functional unit of the nervous system

54
Q

Mechanoreceptors

A

Sensory receptors responsible for sensing distortion in the body tissues

55
Q

Golgi organ tendon

A

Receptors sensitive to change in tension of the muscle and the rate of that change.

56
Q

Joint receptors

A

Receptors around in a joint that respond to pressure acceleration and deceleration of the joint

57
Q

Arthrokinematics

A
  1. ) Joint motion

2. ) The motions of the joints in the body

58
Q

Slow twitch fibers

A

Another term for type I muscle fibers, fibers that are characterized by a greater amount of capillaries mitochondria, and myoglobin. These fibers are usually found to have a greater endurance capacity than fast twitch fibers.

Ex.) cross country runners or endurance based athletes.

59
Q

Fast twitch fibers

A

Muscle fibers that can also be characterized by the term type IIA and IIB. These fibers contain fewer capillaries, mitochondria, and myoglobin. These fibers fatigue faster than type I fibers

Ex.) Sprinters or more power based athletes

60
Q

Atrium

A

The superior chamber of the heart that receives blood from the veins and forces it into the ventricles.

61
Q

Ventricle

A

The inferior chamber of the heart that receives blood from its corresponding atrium, and, in turn, forces blood into the arteries

62
Q

Sinoatrial (SA) Node

A

A specialized area of cardiac tissue located in the right atrium of the heart which initiates the electrical impulses to determine the heart rate often term the pacemaker of the heart

  • SA node = pacemaker of the heart
63
Q

Cardiac output

A

(Heart rate x stroke volume), the overall performance of the heart.

Ex.) overall performance of one running a 3 mile

64
Q

Gluconeogenesis

A

The formation of glucose from Non-carbohydrate sources such, as amino acids

Ex.) glucose= sugar or energy

65
Q

Glycogen

A

Glycogen is stored glucose

66
Q

Adenosine Triphosphate (ATP)

A

Energy storage and transfer unit within the cells of the body

Ex.) ATP is the body’s energy storage

67
Q

Glycolysis

A

30 seconds - 3 minutes, moderate intensity (1-2 laps around a lap)

68
Q

Oxidative system

A

3+ minutes. Low intense, slow twitch muscle fibers (type I), and Fat utilization (distance athletes)

69
Q

Excess Post Oxygen Consumption (EPOC)

A

The after burn effect.
When you lift weights your EPOC will be greater vs going for a run. Anaerobic exercises (sprinting & lifting weights) create a bigger EPOC vs aerobic exercise (running/swimming)

70
Q

Sagittal plane

A

An imaginary bisector that divides the body into left and right halves

71
Q

Frontal plane

A

An imaginary bisector that divides the body into front and back halves

72
Q

Transverse plane

A

An imaginary bisector that divides the body into top and bottom halves

73
Q

Posterior (dorsal)

A

On the back of the body

74
Q

Anterior (ventral)

A

On the front of the body

75
Q

Lateral

A

Position towards the outside of the body

Ex.) lateral raises

76
Q

Medial

A

Position near the middle of the body

77
Q

Superior

A

Positioned above a point of reference

Ex.) the skull is superior to the shoulder joint

78
Q

Inferior

A

Position below a point of reference

Ex.) The talus is inferior to the bicep femoris

79
Q

Flexion

A

A bending movement in which the relative angle between two adjacent segments decreases.

80
Q

Extension

A

A straightening movement in which the relative angle between the two adjacent segments increase

81
Q

Abduction

A

A movement in the frontal plane away from the midline of the body

82
Q

Adduction

A

Movement in the frontal plane back toward the midline of the body

83
Q

Concentric

A

When they muscle is the third and fourth grader than the resisted force resulting in shortening of the muscle

Ex.) Top of a bicep curl

84
Q

Eccentric

A

Essential in muscle action occurs when a muscle develops tension while lengthening.

Ex.) tricep lengthens in a bicep curl

85
Q

Isometric

A

When a muscle is exerting force equal to the force been placed on a leading to no visible change in the muscle length

Ex.) db curl at 90 degrees holding the weight in place

86
Q

Isokinetic

A

And a muscle shortens at a constant speed over the full range of motion

Ex.) constant speed

87
Q

Length tension relationship

A

Resting length of a muscle and the tension the muscle can produce at the rest in length

88
Q

Force couple

A

Muscle groups move in together to produce movement around a joint

89
Q

Motor learning

A

The integration of motor control processes with practice and experience that lead to relatively permanent changes in the capacity to produced skilled movements.

Ex.) The development of new skilled movements through practice

90
Q

Motor behavior

A

1.) The manner in which the nervous, skeletal, and muscular system interact to produce an observable mechanical response to the incoming sensory information from the internal and external environments

91
Q

Motor control

A

1.) The involve structures and mechanisms that the nervous system uses to gather sensory information and integrate it with previous experiences to produce a motor response

92
Q

Proximal

A

Position near the center of the body or the point of reference

93
Q

Distal

A

Positioned farthest from the center of the body or of the reference point

94
Q

First class lever

A

First class levers have the fulcrum in the middle like a seesaw

Ex.) Not in the head is an example of a first class lever with the top of the spinal column as the fulcrum (joint axis)

95
Q

Second class lever

A

Second class levers have a resistance in the middle with the fulcrum and effort on either side like a load in a wheel barrel

Ex.) The body acts as a second class lever when one engages in a full body push-up or calf raise

96
Q

Third class lever

A

Most limbs of the human body or operated as third class levers

Ex.) A third class lever is a human forearm: the fulcrum is the elbow the effort is applied by the biceps muscle and the load is in the hand such as a dumbbell when performing a bicep curl

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