NASM Unit 4 Flashcards
This chamber of the heart gathers oxygenated blood coming to the heart from the lungs.
Left atrium
What relevant information can you learn about a client based on their occupation and movement capacity?
Extended periods of sitting, repetitive movements, dress shoes, mental stress
Give the straight percentage method equation for calculating a client’s target heart rate.
(220-client’s age) x desired intensity
What is the starting zone of cardiorespiratory training when a client scores average on the YMCA 3-Minute Step Test?
Zone two
This movement primarily occurs from side to side, as if there were a wall in front of and behind the body.
Frontal plane movements
What is the starting zone of cardiorespiratory training when a client scores poor during the YMCA 3-Minute Step Test?
Zone one
Which muscles have decreased neural control once a client has had an ankle sprain?
Gluteus maximus and gluteus medius
What information can be provided to the health and fitness professional by knowing the client’s occupation?
Common movement patterns
What muscle action develops when a muscle exerts more force than is placed on it, resulting in the shortening of the muscle?
Concentric
Name the energy storage and transfer unit within the cells of the body.
Adenosine Triphosphate or ATP
What are the effects of joint dysfunction
Joint Dysfunction…>
Muscle Inhibition…>
Joint Injury…>
Swelling…>
Altered Proprioception
Balance-Stabilization Exercises
- single-leg balance
- single-leg balance reach
- single-leg hip internal and external rotation
- single-leg life and chop
- single-leg throw and catch
Rate of Force Production
Ability of muscles to exert maximal force output in a minimal amount of time.
Plyometric (Reactive) Training
Exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by a eccentric muscle action.
Integrated Performance Paradigm
To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically).
Three Phases of Plyometric Exercise
1) Eccentric Phase
First stage - increases muscle spindle activity by pre stretching the muscle before activation.
2)Amortization Phase
The time between the end of the eccentric muscle action (loading) and the initiation of the concentric contraction (unloading).
3) Concentric Phase
“Unloading Phase” occurs immediately after amortization and involves concentric contraction resulting in enhanced muscular performance after the eccentric phase of muscle contraction.
Speed
The ability to move the body in one intended direction as fast as possible.
Stride Rate
The number of strides taken in a given amount of time (or distance).
Stride Length
The distance covered with each stride.
Frontside Mechanics
Proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis.
Backside Mechanics
Proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantar flexion, knee extension, hip extension, and neutral pelvis.
Agility
The ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture.
Quickness
The ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during functional activities.
What does SAQ stand for?
Speed, Agility, and Quickness
