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NASM > NASM Terms > Flashcards

NASM Terms Flashcards

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1
Q

Term

A

Definition

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2
Q

Relative flexibility

A

the body’s tendency to take the path of least resistance.

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3
Q

Autogenic inhibition

A

states that a prolonged golgi tendon stimulation inhibits muscle spindles of the same muscle.

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4
Q

Reciprocal inhibition

A

when an agonist receives a signal to contract an inhibitory signal is sent to its antagonist muscle which lengthens

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5
Q

Synergistic dominance

A

when a synergist muscle takes over for an agonist muscle that exhibits a decrease in neural drive.

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6
Q

Precontemplation

A

not thinking about working out (Stage 1 of change).

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7
Q

Gluconeogenesis

A

creation of new glucose via non carbohydrate substrates, such as protein

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8
Q

Extrinsic motivation

A

reward/recognition (ex: winning 1st place in a race, cash prize, trophy)

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9
Q

Agonist

A

Prime move for a lift

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10
Q

SA Node

A

pacemaker of the heart

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11
Q

pulmonary artery

A

CO2 AWAY from the heart

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12
Q

Atriums

A

hold blood

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13
Q

140/90 blood pressure

A

hypertension

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14
Q

blood pressure

A

systolic / diastolic

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15
Q

OPT Model Acute Variables

A

Rest, Reps, Intensity, Tempo.

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16
Q

Davis Law-

A

states that soft tissue molds along a line of stress.

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17
Q

Altered reciprocal inhibition

A

overactive agonist muscle decreases neural drive to a functional antagonist muscle.

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18
Q

Sliding filament theory

A

muscle contraction involving actin & myosin sliding past one another shortening muscle during concentric muscle action.

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19
Q

Intrinsic motivation

A

you feel a sense of satisfaction, belonging

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20
Q

All-or-nothing principle

A

motor units can’t vary amount of force they generate, they either contract maximally or not at all.

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21
Q

Length-tension relationship

A

resting length if a muscle and the tension it can produce at this
length, AKA relationship between actin & myosin (myosin is the larger myofilament)

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22
Q

Principle of specificity

A

states that the body will adapt to specific demands that are placed on it.

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23
Q

Neuromuscular specificity

A

refers to speed of contraction & exercise selection.

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24
Q

Mechanical specificity

A

refers to weight & movement placed on the body.

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25
Q

Type I vs Type II muscle fibers:

A

Sprinter = 2 (fast twitch) marathon runner = 1 (slow twitch). Type 1 = aerobic / fat utilization, Type 2 = carbs.

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26
Q

Normal/healthy bmi

A

18.5-24.9

27
Q

Overweight

A

25-29.9

28
Q

Obese

A

30+

29
Q

High blood pressure

A

Hypertension, 140/90

30
Q

Normal blood pressure

A

120/80 or below

31
Q

Left ventricle

A

delivers oxygenated blood to the rest of the body

32
Q

Right atria

A

gathers deoxygenated blood from the body

33
Q

Stroke volume

A

amount of blood pumped out of the heart with each contraction

34
Q

YMCA

A

step onto 12” box for 1min aiming for 96steps for total of 3min

35
Q

Rockport “Talk Test”

A

walk mile as fast as you can

36
Q

Balance Stabilization

A

no movement in balancing leg (ex: SL balance to reach, SL balance)

37
Q

Balance Strength

A

full range of motion in balancing leg (ex: SL squat, SL RDL)

38
Q

Balance power

A

dynamic movement to controlled (multiplanar hop to stabilization, multiplanar SL box hop up with stabilization)

39
Q

Core Stabilization

A

no spinal movement(ex: plank, floor bridges, floor prone cobra)

40
Q

Core Strength

A

little spinal movement (ex: reverse crunch, MB crunches)

41
Q

Core power

A

fast power (MB oblique throw, soccer throw, MB wood chop throw

42
Q

Local muscles

A

stabilize spine, near vertebrae (multifidius, TVA, QL, pelvic floor muscle)

43
Q

Global muscles

A

superficial, move trunk, concentric force & eccentric deceleration (Obliques, Erector spinae, Lats, Psoas, Rectus Abdominis)

44
Q

Plyo Stabilization

A

little joint movement, 3-5sec holds on landing (ex: squat jump with with stabilization, box jump up with stabilization)

45
Q

Plyo Strength

A

full range of motion, repetitive (ex: squat jump, tuck jump, butt kick)

46
Q

Plyo powe

A

functional, fast/explosive (ex: ice skaters, SL power step up)

47
Q

Proprioceptively challenging balancing progressions:

A

floor -> balance beam -> half foam roller -> foam pad -> balance disc -> wobble board -> bosu ball

48
Q

Body position balance progression

A

bilateral/stable -> unilateral/stable -> bilateral unstable-> unilateral unstable

49
Q

static stretching

A

1-3 sets, 30sec

50
Q

Active

A

1-3sets, 1-2sec holds, 5-10reps

51
Q

dynamic stretching

A

1set, 10-15reps, 3-10exercises

52
Q

Speed

A

the ability to move the body in one direction as fast as possible (ex: 40yd dash)

53
Q

Agility

A

the ability to accelerate/decelerate as fast as possible (ex: LEFT drill, figure 8)

54
Q

Quickness

A

the ability to react in all 3 planes of motion (ex: ladders, side shuffle)

55
Q

Front side mechanics

A

Triple flexion of lead leg, hip flexion, knee flexion, dorsiflexion

56
Q

During sprinter drills, what should the foot position be when it strikes the ground?

A

Dorsiflexed

57
Q

Backside mechanics

A

Triple extension: hip extension, knee extension, plantarflexion

58
Q

What should the trailing leg look like during cable rotations

A

triple extension

59
Q

Osteoporosis

A

reduced bone mineral density which increases risk of fracture

60
Q

Osteopenia

A

lower than normal bone mineral density, precursor to osteoporosis

61
Q

Agonist

A

main mover

62
Q

Antagonist

A

opposite side of agonist

63
Q

Synergist

A

assisting muscle

64
Q

Force-couple relationship

A

synergistic action of multiple muscles working together to produce movement around a join

NASM (2 decks)

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