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NASM A WEEK TILL EXAM! > Need To Know > Flashcards

Need To Know Flashcards

Seen plenty of these on practice tests

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NASM ® CPT flashcards
1
Q

Energy source OXIDATIVE lasts how long?

A

Past a minute,, “Long term energy”

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2
Q

Respond to pressure, acceleration and deceleration of joints

A

Joint receptors

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3
Q

Senses changes in muscular tension

A

Golgi tendon organs

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4
Q

Sense changes in muscle length

A

Muscle spindles

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5
Q

Smaller in size, fatigue slowly

A

Type 1 (slow twitch)

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6
Q

Larger size, quick to produce maximal tension; fatigue quickly

A

Type 2 (fast twitch)

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7
Q

Thick and thin filaments slide past one another, shortening the entire sacromere

A

Sliding filament theory

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8
Q

Outer layer of connective tissue surrounding a muscle

A

Fascia

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9
Q

Bundle of individual muscle fibers are called?

A

Fascicles

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10
Q

Connect muscle to bone; provide anchor for muscles to produce force

A

Tendons

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11
Q

What does a sarcomere do?

A

Produces muscle contraction. Repeating sections of actin and myosin

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12
Q

What Produces muscle contraction?. Repeating sections of actin and myosin

A

Sacromere

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13
Q

Cellular components and myofibrils encased in a plasma membrane

A

Muscle fiber

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14
Q

One motor neuron and the muscle fibers it connects with is called what?

A

Motor unit

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15
Q

Chemical messengers that transport impulses from nerve to muscle

A

Neurotransmitters

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16
Q

Communication network within the body

A

Nervous system

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17
Q

This system cordinates activity of the body; Brain and spinal cord

A

Central nervous system 😬

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18
Q

Nerves that connect to the CNS to the rest of the body and environment

A

Peripheral nervous system

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19
Q

Part of Peripheral nervous system; serves outer areas of the body and skeletal muscle; voluntary

A

Somatic

20
Q

Part of Peripheral nervous system; involuntary systems (Ex. Heart, digestion)

A

Autonomic

21
Q

Neuron

A

Functional unit of nervous system

22
Q

Motor neurons transmit

A

Nerve impulses FROM CNS TO effector sites

23
Q

Sensory neurons

A

Nerve impulses FROm effector sites TO CNS. Respond to stimuli

24
Q

What is the local Stabilization system attached to?

A

Attaches directly to vertebrae

25
Q

What stabilization system is attached from pelvis to spine?

A

Global Stabilization system

26
Q

Average untrained adults bpm?

A

70-80 bpm

27
Q

What are the three stages of energy systems our body uses?

A

ATP-PC
GLYCOLYSIS
OXIDATIVE SYSTEM

28
Q

What energy source lasts for 30-50 seconds?

A

Glycolysis

29
Q

Energy source ATP-PC lasts how long?

A

10-15 seconds

30
Q

Difference between AEROBIC & ANAEROBIC

A

Aerobic requires oxygen

Anaerobic without oxygen

31
Q

What consists in the “MUSCLE ACTION SPECTRUM” ?

A

Concentric, isometric, eccentric movement

32
Q

Groups of muscles that are recruited by the CNS to provide movement

A

Muscle synergies

33
Q

Predictable patterns of muscle imbalances are called?

A

Postural distribution patterns

34
Q

Muscle inhibition caused by a tight agonist, which inhibits its functional antagonists

A

Altered reciprocal inhibition

35
Q

Simple sugar made by the body from carbs, fats, and sometimes protein

A

Glucose

36
Q

Main source of fuel ?

A

Glycose

37
Q

Complex carbohydrate used to store energy in liver and muscle tissue

A

Glycogen

38
Q

How many calories per gram?

Fat / carbohydrates / protein

A

Fat- 9g

Carb/protein - 4g

39
Q

What is the YMCA- STEP TEST?

A

Perform 96 steps per minute, 12 inch step, for 3 minutes

40
Q

What are the three HR Zones scores and % for the YMCA step tests?

A

Zone 1: 65-75% (Very poor / poor / below average)
Zone 2: 76-85% (Average / above average)
Zone 3: 86-95% (Excellent)

41
Q

HR zones and for Rockport walk test?

A

Zone 1: poor or fair
Zone 2: average or good
Zone 3: very good

42
Q

Whats the healthy BP?

A

less than 120/80 mm hg

43
Q

What is the Durnin-wormsely formula?

A

The total of skin fold measurements to assess subcutaneous fat

44
Q

For the waist-to-hip ratio; what ratio increases risk for a number of diseases??

A

Ratios greater than
Women; .80
Men; .95

45
Q

The recruitment of core stabilizers by drawing the navel towards the spine (local stabilization)

A

Drawing-in-maneuver

46
Q

What is bracing ? (Global movement)

A

Contracting of the abdominals, lower back and glutes to stabilize the trunk

NASM A WEEK TILL EXAM! (7 decks)

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