NASM Terms To Study

Question 1

Reciprocal inhibition

Answer 1

When an agonist receives a signal to contract, its functional antagonist also receives an inhibitory signal allowing it to lengthen pg. 895.

Question 2

Autogenic inhibition

Answer 2

Prolonged Golgi tendon organ stimulation that provides an inhibitory action to muscle spindles located within the same muscle pg. 892.

Question 3

Relative flexibility

Answer 3

The process in which the body seeks the path of least resistance during functional movements pg. 895.

Question 4

Synergistic dominance

Answer 4

The neuromuscular phenomenon that occurs when synergists take over function for a weak or inhibited prime mover (agonist) pg. 898. Example: Sitting all day increases neural drive to the hip flexors, decreases neural drive to the glutes therefore the hamstrings have to pick up the slack for the inhibited glute muscles.

Question 5

All-or-nothing principle

Answer 5

Motor units cannot cary the amount of force they generate; they either contract maximally or not at all.

Question 6

Davis law

Answer 6

States that soft tissue models along the lines of stress.

Question 7

1st law of thermodynamics

Answer 7

Energy can not be either created nor destroyed. Energy = calories. Calorie is a unit of measurement defined by the energy needed to raise the temperature of 1 gram of water through 1 °C (now usually defined as 4.1868 joules.)

Question 8

Hypertension

Answer 8

Elevated blood pressure 140/90

Question 9

Sliding filament theory

Answer 9

The series of steps in muscle contraction involving how myosin (thick filament) and actin (thin filament) slide past one another to produce a muscle contraction shortening the entire length of the sarcomere (smallest unit of a muscle fiber.)

Question 10

Stroke volume

Answer 10

The amount of blood pumped out of the heart with each contraction.

Question 11

Neuromuscular efficiency

Answer 11

The ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all three planes of motion.

Question 12

Amortization

Answer 12

The transition from eccentric loading to concentric unloading during the stretch-shortening cycle

Question 13

Length-tension relationship

Answer 13

Resting length of a muscle and the tension the muscle can produce at this resting length.

Question 14

SAGITTAL

Answer 14

(dissection the body into right & left halves allowing for flexion / extension) I.e. squats, lunges, biceps curls, running.

Question 15

FRONTAL

Answer 15

(dissecting the body into anterior & posterior halves allowing for abduction / adduction I.e. pull-ups, side band walks, jumping jacks.

Question 16

TRANSVERSE

Answer 16

(dissecting the body into superior & inferior halves allowing for rotation I.e. chest / reverse flies, rotating med ball slams.

Question 17

Golgi tendon

Answer 17

Specialized sensor receptor located at the point where skeletal fibers insert into the tendons of the muscle; sensitive to changes in muscular tension and rate of tension change (think TENSION / PRESSURE / FOAM ROLLING)

Question 18

Muscle spindles

Answer 18

Sensory receptors sensitive to change in length of the muscle and the rate of that change (think STRETCHING)

Question 19

SAQ: SPEED

Answer 19

Ability to move the body in one intended direction as fast as possible.

Question 20

SAQ: AGILITY

Answer 20

The ability to start / stop (accelerate / decelerate & stabilize) in response to a stimulus quickly while maintaining postural control.

Question 21

SAQ: QUICKNESS

Answer 21

The ability to react and change body position with maximal force in all planes of motion.

Question 22

BMI & ranges

Answer 22

The measurement of a person’s weight relative to their height, which is used to estimate the risks of obesity. 18.5-24.9 - normal. 25-29.9 - overweight. 30+ obese.

Question 23

Macro’s AMDR %

Answer 23

Carbs 45-65%
Protein 10-35%
Fat 20-35% (no more than 10% being saturated.)

Question 24

Durnin womersely testing sites

Answer 24

Biceps & triceps (vertical readings) & subscapularis & suprailiac (diagonal readings)

Question 25

Extrinsic vs intrinsic motivation

Answer 25

EXTRINSIC: When someone participates in an activity or behavior for some reward or recognition from others. INTRINSIC: When someone participates in an activity for the sense of satisfaction.

Question 26

Process vs outcome goals

Answer 26

PROCESS: Tasks that are pursued to reach a final outcome / OUTCOME: Goals focused on the end result.

Question 27

4 Ps of marketing mix (5-if you are a SHOW UP FITNESS intern - PARKING)

Answer 27

Product, price, place, promotion

Question 28

Gluconeogenesis:

Answer 28

The creation of new glucose from a noncarbohydrate source. (specific to muscle / protein or fat.)

Question 29

Glycogen

Answer 29

Stored glucose in the muscle / liver (glucose is one of the basic units of carbohydrates along with galactose & fructose forming monosaccharides.)

Question 30

Overhead Squat Assessment (OHSA):

Answer 30

Movement assessment designed to assess dynamic posture, core stability and neuromuscular control.

Perform 20-reps with shoes off (5-anterior / posterior, 5 from each lateral view). While arms are bissecting the ears and shoes are off, from the anterior view, analyze the ankle & knees. Laterally analyze the torso and posteriorly analyze the ankles. Common areas of compensation are the knees moving inward and arms falling forward. The adductors & TFL are overactive, while the glutes and anterior / posterior tibialis are underactive during knee valgus / knees moving inward. Arms falling forward = latissimus dorsi, teres major, pec major / minor are overactive while the mid / lower traps, rhomboids and rotator cuff are underactive. Overactive muscles you foam roll & static stretch for 20-40 seconds and then strengthen the underactive muscles with a 4-2-1-1 tempo.