NASM Terms Flashcards
Term
Definition
Relative flexibility
the body’s tendency to take the path of least resistance.
Autogenic inhibition
states that a prolonged golgi tendon stimulation inhibits muscle spindles of the same muscle.
Reciprocal inhibition
when an agonist receives a signal to contract an inhibitory signal is sent to its antagonist muscle which lengthens
Synergistic dominance
when a synergist muscle takes over for an agonist muscle that exhibits a decrease in neural drive.
Precontemplation
not thinking about working out (Stage 1 of change).
Gluconeogenesis
creation of new glucose via non carbohydrate substrates, such as protein
Extrinsic motivation
reward/recognition (ex: winning 1st place in a race, cash prize, trophy)
Agonist
Prime move for a lift
SA Node
pacemaker of the heart
pulmonary artery
CO2 AWAY from the heart
Atriums
hold blood
140/90 blood pressure
hypertension
blood pressure
systolic / diastolic
OPT Model Acute Variables
Rest, Reps, Intensity, Tempo.
Davis Law-
states that soft tissue molds along a line of stress.
Altered reciprocal inhibition
overactive agonist muscle decreases neural drive to a functional antagonist muscle.
Sliding filament theory
muscle contraction involving actin & myosin sliding past one another shortening muscle during concentric muscle action.
Intrinsic motivation
you feel a sense of satisfaction, belonging
All-or-nothing principle
motor units can’t vary amount of force they generate, they either contract maximally or not at all.
Length-tension relationship
resting length if a muscle and the tension it can produce at this
length, AKA relationship between actin & myosin (myosin is the larger myofilament)
Principle of specificity
states that the body will adapt to specific demands that are placed on it.
Neuromuscular specificity
refers to speed of contraction & exercise selection.
Mechanical specificity
refers to weight & movement placed on the body.
Type I vs Type II muscle fibers:
Sprinter = 2 (fast twitch) marathon runner = 1 (slow twitch). Type 1 = aerobic / fat utilization, Type 2 = carbs.
Normal/healthy bmi
18.5-24.9
Overweight
25-29.9
Obese
30+
High blood pressure
Hypertension, 140/90
Normal blood pressure
120/80 or below
Left ventricle
delivers oxygenated blood to the rest of the body
Right atria
gathers deoxygenated blood from the body
Stroke volume
amount of blood pumped out of the heart with each contraction
YMCA
step onto 12” box for 1min aiming for 96steps for total of 3min
Rockport “Talk Test”
walk mile as fast as you can
Balance Stabilization
no movement in balancing leg (ex: SL balance to reach, SL balance)
Balance Strength
full range of motion in balancing leg (ex: SL squat, SL RDL)
Balance power
dynamic movement to controlled (multiplanar hop to stabilization, multiplanar SL box hop up with stabilization)
Core Stabilization
no spinal movement(ex: plank, floor bridges, floor prone cobra)
Core Strength
little spinal movement (ex: reverse crunch, MB crunches)
Core power
fast power (MB oblique throw, soccer throw, MB wood chop throw
Local muscles
stabilize spine, near vertebrae (multifidius, TVA, QL, pelvic floor muscle)
Global muscles
superficial, move trunk, concentric force & eccentric deceleration (Obliques, Erector spinae, Lats, Psoas, Rectus Abdominis)
Plyo Stabilization
little joint movement, 3-5sec holds on landing (ex: squat jump with with stabilization, box jump up with stabilization)
Plyo Strength
full range of motion, repetitive (ex: squat jump, tuck jump, butt kick)
Plyo powe
functional, fast/explosive (ex: ice skaters, SL power step up)
Proprioceptively challenging balancing progressions:
floor -> balance beam -> half foam roller -> foam pad -> balance disc -> wobble board -> bosu ball
Body position balance progression
bilateral/stable -> unilateral/stable -> bilateral unstable-> unilateral unstable
static stretching
1-3 sets, 30sec
Active
1-3sets, 1-2sec holds, 5-10reps
dynamic stretching
1set, 10-15reps, 3-10exercises
Speed
the ability to move the body in one direction as fast as possible (ex: 40yd dash)
Agility
the ability to accelerate/decelerate as fast as possible (ex: LEFT drill, figure 8)
Quickness
the ability to react in all 3 planes of motion (ex: ladders, side shuffle)
Front side mechanics
Triple flexion of lead leg, hip flexion, knee flexion, dorsiflexion
During sprinter drills, what should the foot position be when it strikes the ground?
Dorsiflexed
Backside mechanics
Triple extension: hip extension, knee extension, plantarflexion
What should the trailing leg look like during cable rotations
triple extension
Osteoporosis
reduced bone mineral density which increases risk of fracture
Osteopenia
lower than normal bone mineral density, precursor to osteoporosis
Agonist
main mover
Antagonist
opposite side of agonist
Synergist
assisting muscle
Force-couple relationship
synergistic action of multiple muscles working together to produce movement around a join
