NASM Unit 7

Question 1

The involved structures and mechanisms that the nervous system uses to gather sensory information and integrate it with previous experiences to produce a motor response.

Answer 1

Motor control

Question 2

The process in which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.

Answer 2

Autogenic inhibition

Question 3

The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover.

Answer 3

Synergistic dominance

Question 4

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

Answer 4

Length-tension relationship

Question 5

What is the functional unit of the nervous system?

Answer 5

Neuron

Question 6

Name the systems of the human movement system (kinetic chain).

Answer 6

Nervous system, muscular system, skeletal system

Question 7

Name some of the benefits of circumference measurements.

Answer 7

Can be used on obese clients, good for comparisons and progressions, good for assessing fat patterns and distribution, inexpensive, easy to record

Question 8

Compensations observed during the Overhead Squat assessment from the lateral view.

Answer 8

Low back arches, excessive forward lean, arms fall forward

Question 9

Compensations observed during the Overhead Squat assessment from the anterior view.

Answer 9

Feet turn out and knees move inward

Question 10

Name the agonist, synergist, stabilizer, and antagonist muscles activated during a squat exercise.

Answer 10

Agonists: Gluteus maximus, quadriceps; Synergists: Hamstring complex; Stabilizer: Transversus abdominis; Antagonist: Psoas

Question 11

Nutrition

Answer 11

The process by which a living organism assimilates food and uses it for for growth and repair of tissues.

Question 12

Calorie/Kilocalorie

Answer 12

A unit of expression of energy equal to 1,000 calories.

Question 13

Protein

Answer 13

Amino acids linked by peptide bonds.

Question 14

Carbs

Answer 14

Neutral compounds of carbon, hydrogen, and oxygen (such as sugar, starches and cellulose), which make up a large portion of animal foods.

Question 15

Lipids

Answer 15

A group of compounds that includes triglycerides (fats and oils), phospholipids, and sterols.

Question 16

Three Different Types of Carbs

Answer 16

Monosaccharide
Single sugar unit. Makes starches and glycogen. Include glucose (blood sugar), fructose (fruit sugar), and galactose.

Disaccharides
Two sugar units. Include sucrose (common sugar), lactose (milk sugar), ad maltose.

Polysaccharides “Complex Carbs”
Long chains of Monosaccharides linked together and found in foods that contain starch and fiber.

Endurance athletes should consume 30-60g of carbs every hour during exercise.

Question 17

Two Types of Fiber

Answer 17

Soluble
Dissolved by water and forms a gel-like substance in the digestive track.

Insoluble
Does not dissolve in water. Passes through in original form. Helps prevent cancers. Found in bran layers of cereals.

Recommended intake of fiber is 38 grams per day for men and 25 grams per day for women.

Question 18

Different types of Fatty Acids

Answer 18

Saturated and Unsaturated

Question 19

What is a Lipid and its function?

Answer 19

Lipid (fats) are the most concentrated source of energy in the diet. One gram of fat yields 9 calories (twice as much as carbs and proteins).

Question 20

Daily water intake for men and women.

Answer 20

Men 3 liters/13 cups

Women 2.2 liters/9 cups

Question 21

Importance of Water in the body.

Answer 21

• Endocrine gland function improves.
• Fluid retention is alleviated.
• Liver functions improve, increasing the percentage of fat used for energy.
• Natural thirst returns.
• Metabolic functions improve.
• Nutrients are distributed throughout the body.
• Body-temp regulation improves.
• Blood volume is maintained.

Question 22

Guidelines for fluid replacement for athletes.

Answer 22

• Consume 14-22 ounces of water 2 hours before exercise.
• Consumer 6-12 ounces of water every 15-20 minutes of exercise.
• Cold because of rapid gastric emptying.
• Beyond 60 minutes? Use a sports drinks with 8% carbs which can replace fluid and dwindling glycogen stores.
• Less than 60 minutes? Water is preferred.
• Ingest 16-24 ounces of fluid for every pound of body weight lost after exercise.

Question 23

Effects of Dehydration

Answer 23

Decreased blood volume - increased heart rate

Decreased performance - sodium retention

Decreased blood pressure - decreased cardiac output

Decreased sweat rate - decreased blood flow to skin

Increased core temp - increased perceived exertion

-Water retention - increased use of muscle glycogen

Question 24

Estimated Average Requirement (EAR)

Answer 24

The average daily nutrient intake level that is estimated to meet the requirement of half the health individuals who are in a particular life stage and gender group.

Question 25

Recommended Dietary Allowance (RDA)

Answer 25

The average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all (97-98%) healthy individuals who are in a particular life stage and gender group.

Question 26

Adequate Intake (AI)

Answer 26

A recommended average daily nutrient intake level, based on observed approximations or estimates of nutrient intake that are assumed to be adquate for a group of healthy people. This is used when RDA (Recommended Daily Allowance) cannot be determined

Question 27

Tolerable Upper Intake Level (UL)

Answer 27

The highest average daily nutrient intake level likely to pose no risk of adverse health affects to almost all individuals in a particular life stage or gender group. As intake increases above the UL, the potential risk of adverse health effects increases.