NASM Unit 7 Flashcards
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.
Motor control
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.
Autogenic inhibition
The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover.
Synergistic dominance
The resting length of a muscle and the tension the muscle can produce at this resting length.
Length-tension relationship
What is the functional unit of the nervous system?
Neuron
Name the systems of the human movement system (kinetic chain).
Nervous system, muscular system, skeletal system
Name some of the benefits of circumference measurements.
Can be used on obese clients, good for comparisons and progressions, good for assessing fat patterns and distribution, inexpensive, easy to record
Compensations observed during the Overhead Squat assessment from the lateral view.
Low back arches, excessive forward lean, arms fall forward
Compensations observed during the Overhead Squat assessment from the anterior view.
Feet turn out and knees move inward
Name the agonist, synergist, stabilizer, and antagonist muscles activated during a squat exercise.
Agonists: Gluteus maximus, quadriceps; Synergists: Hamstring complex; Stabilizer: Transversus abdominis; Antagonist: Psoas
Nutrition
The process by which a living organism assimilates food and uses it for for growth and repair of tissues.
Calorie/Kilocalorie
A unit of expression of energy equal to 1,000 calories.
Protein
Amino acids linked by peptide bonds.
Carbs
Neutral compounds of carbon, hydrogen, and oxygen (such as sugar, starches and cellulose), which make up a large portion of animal foods.
Lipids
A group of compounds that includes triglycerides (fats and oils), phospholipids, and sterols.
Three Different Types of Carbs
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.
Two Types of Fiber
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.
Different types of Fatty Acids
Saturated and Unsaturated
What is a Lipid and its function?
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).
Daily water intake for men and women.
Men 3 liters/13 cups
Women 2.2 liters/9 cups
Importance of Water in the body.
- 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.
Guidelines for fluid replacement for athletes.
- 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.
Effects of Dehydration
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
Estimated Average Requirement (EAR)
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.
Recommended Dietary Allowance (RDA)
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.
Adequate Intake (AI)
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
Tolerable Upper Intake Level (UL)
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.
