NASM Unit 3 Flashcards
During a Pushing assessment, what are the probable underactive muscles when a client’s shoulders elevate?
Middle/ lower trapezius
Name the imaginary bisector that divides the body into right and left halves.
Sagittal plane
After assessing a client’s Overhead Squat, which muscles should you have them strengthen?
Underactive muscles
During an Overhead Squat assessment, what are the probable underactive muscles when a client shows an excessive forward lean?
Anterior tibialis, gluteus maximus, erector spinae
After assessing a client’s Overhead Squat, which muscles should you have them foam roll and stretch?
Overactive muscles
Name 2 conditions in which Beta-blockers might be prescribed.
High blood pressure and arrhythmias
During an Overhead Squat assessment, what are the probable underactive muscles when a client’s low back arches?
Gluteus maximus, hamstring complex, intrinsic core stabilizers
What muscle action develops tension while lengthening and prevents resistance from accelerating in an uncontrolled manner?
Eccentric
During a Pushing assessment, what are the probable underactive muscles when a client’s head protrudes forward?
Deep cervical flexors
Name the assessment that measures lower extremity agility and neuromuscular control.
Shark Skill Test
Flexibility
The normal extensibility of all soft tissues that allows the full range of motion of a joint.
Extensibility
Capability to be elongated or stretched.
Dynamic Range of Motion
The combination of flexibility and the nervous system’s ability to control this range of motion efficiently.
Neuromuscular Efficiency
The ability of the neuromuscular system to allow agonists, antagonists, and stabilizers to work synergistically to produce, reduce, and dynamically stabilize the entire kinetic chain in all three planes of motion.
AKA - The muscles and nervous system working together to allow all muscles to move in all planes of motion together and proficiently.
Postural Distortion Patterns
Predictable patterns of muscle imbalances.
Relative Flexibility (altered movement patterns)
BAD -VERY BAD! Develops from poor flexibility.
The tendency of the body to seek the path of least resistance during functional movement patterns.
Creates bad habits.
Muscle Imbalance
Alteration of muscle length surrounding a joint.
Reciprocal Inhibition
The simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place.
“A naturally occurring phenomenon that allows movement to take place.”
EXAMPLE: To perform an elbow flexion during a biceps curl, the biceps brachii actively contracts while the triceps brachii (the antagonist muscle) relaxes to allow the movement to occur.
ANYTIME YOU ARE PERFORMING A REP, RECIPROCAL INHIBITION IS TAKING PLACE.
What does ‘HMS’ stand for?
Human Movement System (sometimes system is replaced with Science).
Altered Reciprocal Inhibition
The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist.
MAKES EVERY REP MORE DIFFICULT IF NOT IMPOSSIBLE BECAUSE THE AGONIST IS TOO TIGHT.
Synergistic Dominance
The neuromuscular phenomenon that occurs when inappropriate muscles take over the function a weak or inhibited prime mover.
For example, if the psoas is tight, it leads to altered reciprocal inhibition of the gluteus maximus, which in turn results in increased force output of the synergists for hip extension (hamstring complex, adductor magnus) to compensate for the weakened glute max.
Arthrokinetic Dysfunction
Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint.
“When a joint is not working properly.”
Arthrokinematics
The motions of joints in the body.
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.
refers to a reduction in excitability of a contracting or stretched muscle, that in the past has been solely attributed to the increased inhibitory input arising from Golgi tendon organs (GTOs) within the same muscle.
The same muscle (autogenic).
A stretch.
Pattern Overload
Consistently repeating the same pattern of motion, which may place abnormal stresses on the body.
Davis’s Law
State that soft tissue models (built) along the lines of stress.
“Soft tissue is rebuilt with an inelastic collagen matrix that forms in a random fashion, meaning it usually does not run in the same direction as the muscle fibers.”
Static Stretching
The process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds.
(So, holding a stretch for 30 seconds.)
Active-isolated Stretching
The process of using agonists and synergists to dynamically move the joint into a range of motion.
(Fully engaging complex and similar to Static Stretching.)
Dynamic Stretching
The active extension of a muscle, using force production and momentum, to move the joint through the full available range of motion.
(Sounds like flexibility and extensibility.)
Figure 7.10: Integrated Flexibility Continuum
Corrective Flexibility
- SMR
- Static stretching
Active Flexibility
- SMR
- Active-isolated stretching
Functional Flexibility
- SMR
- Dynamic stretching
Self-Myofascial Release (SMR)
Another form of flexibility that focuses on the fascial system in the body.
Used to help correct existing muscle imbalances, reduce trigger points (knots within muscle) and inhibit overactive musculature. Can be used before exercise as well as after exercise.
Mechanoreceptors
A Golgi Tendon Organ (GTO) and muscle spindle fibers.
What is a GTO?
Golgi Tendon Organ
- Senses muscle tension.
- Relaxes the muscle in response.
- Normal reaction to avoid injury.
ONE BIG FEEL GOOD STRETCH AND THE “AHH” AFTER IT IS THE RESULT OF THE GTO.
What are muscle spindle fibers?
- Senses muscle lengthening.
- Contracts the muscle in response.
- Normal reaction to avoid injury.
Cardiovascular Fitness
The ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity.
Integrated Cardiorespiratory Training
Cardiorespiratory training programs that systematically progress clients through various stages to achieve optimal levels of physiologic, physical, and performance adaptations by placing stress on the cardiorespiratory system.
General Warm Up
Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow.
Specific Warm-Up
Low-intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow.
Frequency
The number of training sessions in a given timeframe. Usually expressed in weeks.
Intensity
The level of demand that a given activity places on the body.
Maximal Oxygen Consumption “Vo2 Max”
The highest rate of oxygen transport and utilization achieved at a maximal physical exertion.
Oxygen Uptake Reserve (Vo2 R)
The difference between resting and maximal or peak oxygen consumption.
Ventilator Threshold (T Vent)
The point during graded exercise in which ventilation increases disproportionately to oxygen uptake signifying a switch from predominately aerobic energy production to anaerobic energy production.
Difference between Aerobic and Anaerobic?
Aerobic - exercise that requires oxygen.
Anaerobic - exercise that doesn’t require oxygen.
Time
The length of time an individual is engaged in a given activity.
Type
The type or mode of physical activity that an individual is engaged in.
Enjoyment
The amount of pleasure derived from performing a physical activity.
Overtraining
Excessive frequency, volume, or intensity of training, resulting in fatigue (which is also caused by a lack of proper rest and recovery).
Benefits of a Cool Down
- Reduce heart and breathing rates.
- Gradually cool body temps.
- Return muscles to their optimal length-tension relationships.
- Prevent venous pooling of blood in the lower extremities.
- Restore physiologic systems close to baseline.
What are the FITTE factors?
F - Frequency I - Intensity T - Time T - Type E - Enjoyment
Core
The structures that make up the limbo-pelvic-hip complex (LPHC), including the lumbar spine, the pelvic girdle, abdomen, and the hip joint.
Drawing-in Maneuver
A maneuver used to recruit the local core stabilizers by drawing the navel in toward the spine.
Bracing
Occurs when you have contracted both the abdominal, lower back, and buttock muscles at the same time.
Ex: airplane cobra
Global Stabilization System
The muscles of the global stabilization system attach from the pelvis to the spine.
These muscles transfer loads between the upper and lowers parts of the body, provide stability to pelvis and spine, and provide stabilization and eccentric control of the core during functional movements.
Local Stabilization System
The muscles of the local stabilization system attach directly to the vertebrae.
Consist mainly of type I - slow twitch and high density muscle fibers.
These core stabilizing muscles are used for intervertebral and intersegmental stability and work to limit excessive compressive, shear, and rotational forces between spinal segments.
AKA they provide support from vertebra to vertebra.
