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NASM CERT Study Guide > Study Guide Vocab > Flashcards

Study Guide Vocab Flashcards

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1
Q

Nervous System Functions

A

Sensory
Integrated
Motor

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2
Q

Peripheral Nervous System

A

Nerves connecting the CNS to the rest of the body. Made up of the Somatic (voluntary) and the Autonomic (involuntary heart or digestive)

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3
Q

Motor neuron

A

Transmit nerve impulses from CNS to effector sites

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4
Q

Golgi Tendon Organ

A

Regulates changes in muscle TENSION

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5
Q

Muscle Spindles

A

Regulate changes in muscle LENGTH

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6
Q

Fascia

A

Outer layer of connective tissue surrounding the muscle

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7
Q

Type I Muscle Fibers

A

Slow twitch - slow to fatigue

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8
Q

Type II Muscle Fibers

A

Fast twitch - Quick to fatigue

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9
Q

Local Stabilization System

A

Attach to vertebrae - Consists of the transverse abdominis, internal oblique, pelvic floor, and diaphragm

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10
Q

Global Stabilization System

A

Attach to the pelvis and spine - papas major, external oblique, and recurs abdominous

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11
Q

Movement System

A

Attached spine and pelvis to extremities - latissimus dorsi, hip flexor, hamstring, quadriceps

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12
Q

Athrokinetics

A

Joint motion

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13
Q

Hinge Joints

A

Elbows, Ankles - Sagital plane motion

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14
Q

Ball In Socket

A

Shoulder, Hip - movement in all three planes

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15
Q

Cardiac Muscle

A

Short muscles

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16
Q

Atria

A

Receives blood from veins

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17
Q

Right Atria

A

Gathers deoxygenated blood to the heart

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18
Q

Left Atria

A

Gathers OXYGENATED blood from the lungs

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19
Q

Right Ventricle

A

Pump deoxygenated to the lungs

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20
Q

Left Ventricle

A

Pump OXYGENATED blood to the body

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21
Q

Arteries

A

Carry blood from the heart to body

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22
Q

Veins

A

Carry blood back to the heart

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23
Q

Resting Oxygen Consumption

A

(VO2) = 1 metabolic equivalent

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24
Q

Aerobic

A

Running, swimming, cross country - focuses on heart health

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25
Q

Anaerobic

A

Weight Lifting, calisthenics - targets muscle growth

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26
Q

Torque

A

A force that produces rotation

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27
Q

1st Class Lever

A

Fulcrum is in the middle - nodding your head

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28
Q

2nd Class Lever

A

Resistance is in the middle - calf raise

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29
Q

3rd Class Lever

A

Effort is in the middle - bicep curl

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30
Q

Planes of Motion

A

Frontal - sagittal - Transverse

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31
Q

Frontal Plane

A

Divides body from front and back - anterior Posterior axis - Adduction/Abduction, lateral movements, jumping jacks

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32
Q

Sagittal Plane

A

Divides the body from left to right - medial lateral axis - push up, bicep curl

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33
Q

Transverse Plane

A

Divides the body from top to bottom - longitudinal axis - rotation exercises, golf

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34
Q

Obesity

A

BMI over 30 or 30 pounds over the recommended weight for their height.

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35
Q

Muscle Imbalance

A

Weak muscle surrounding a joint

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36
Q

Force Couple

A

Muscles working together to produce one movement

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37
Q

Energy Systems

A

ATP-PC
Glycolytic System
Oxidative System

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38
Q

ATP-PC Energy System

A

High power/Short duration

10-15 seconds

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39
Q

Glycolytic Energy System

A

Moderate power/moderate duration

30-50 seconds

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40
Q

Oxidative Energy System

A

Long term duration
6 mile run
3 mile walk

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41
Q

Klebs Cycle

A

Sequence of chemical reaction that continues to oxidize glucose

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42
Q

E.P.O.C.

A

Excess Post Oxygen Consumption

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43
Q

Davis’s Law

A

Soft tissue models along the lines of stress

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44
Q

Carbohydrates

A

4 calories/gram
Monosaccharides, disaccharides, fiber
30-60g during workouts longer than 1 hour

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45
Q

Glycemic Index

A

The rate at which carb sources raise blood sugar and spike insulin
High = >70 Moderate = 56-69 Low = <55

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46
Q

Protein

A

4 calories/gram

Linked together by peptide bonds

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47
Q

Water Consumption

A

3 liters for men

2.2 liters for woman

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48
Q

Protein Intake Requirements

A

Sedentary adults - 0.8g/kgBW or 0.4 g/lbsBW
Strength Athletes - 1.2gs/kgBW or 0.8gs/lbBW
Endurance athletes - 1.4gs/kgBW

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49
Q

Intake Requirements for Carbs

A

6-10g/kgBW
28-38 grams from fiber
45-65% daily diet

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50
Q

Intake Requirements for Fat

A

20-35% daily diet

9-13 cups/day for fat loss

51
Q

Calculate Max HR

A

Straight - HRmax = 220 - age

Regression - HRmax = 208 -(0.7xAge)

52
Q

Heart Rate Zones

A

Zone 1 - 65-75%
Zone 2 - 76-85%
Zone 3 - 86-90%

53
Q

Monounsaturated Fat

A

Lipid missing one hydrogen

54
Q

Incomplete Protein

A

Contains less than 8 amino acids

55
Q

PAR-Q Questionnaire

A

Determines safety or risk of exercising and identifies individuals who need medical evaluation. If answered yes to ONE OR MORE questions, refer to a physician

56
Q

Beta Blockers

A

Common medicine designed to lower heart rate for people with high blood pressure

57
Q

YMCA 3-Minute Step Test

A

96 Steps per minute on 3 inch elevated platform

Take pulse within 5 seconds of stopping

58
Q

Rockport Walk Test

A

Walk 1 mile - record time - immediately take HR - Calculate VO2

59
Q

Radial Pulse

A

Two fingers on wrist

60
Q

Carotid Pulse

A

Two fingers on neck

NOT the preferred method to use

61
Q

Two reading of blood pressure

A

Systolic - pressure in arteries after heart contracts

Diastolic - pressure in arteries while heart is resting

62
Q

Static Postural Assessment Checkpoints

A

Feet, Knees, LPHC, Shoulders, Head/Neck

63
Q

Probation Distortion Syndrome

A

Knees turning in
Shortened/overused gastrocnemius, soleus
Lengthened tibialis

64
Q

Lower Crossed Syndrome

A

Anterior pelvic tilt

Shortened gastrocnemius, soleus, addictors, IT band, hip flexor complex, latissimus dorsi

Lengthened tibialis, glutes, transverse abdominis, internal oblique

65
Q

Upper Crossed Syndrome

A

Rounded Shoulders

Shortened muscles - scapulae, traps, sternocleidomastoid, latissimus Dorsi

Lengthened muscles - serratus, Teres minor, rhomboids

66
Q

HDL

A

High density lipoprotein - good cholesterol

67
Q

LDL

A

Low density lipoprotein - bad cholesterol

68
Q

Four Site ms of Skin Fold Measurement

A 
Tricep
Bicep
45 degree subscapular 
45 degree iliac crest
All in right side of body
69
Q

Fat Mass

A

Body fat % X Scale weight

70
Q

Lean Body Mass

A

Scale Weight - Fat Mass

71
Q

LEFT test

A

Addresses agility, acceleration, deceleration, neuromuscular control

72
Q

Excessive Forward Lean

A

Overactive soleus, gastrocnemius, hip flexor complex

Underactive - anterior tibialis, erector spinae

73
Q

Low Back Arches

A

Overactive - Latissimus Dorsi, erector spinae, hip flex complex

Underactive - glute Maximus, core stabilizer, hamstring

74
Q

Low Back Rounds

A

Overactive - hamstring complex, rectus abdominis

Underactive - erector spinae, glute Maximus

75
Q

Arms Fall Forward

A

Overactive - latissimus dorsi, pectorals, teres major

Underactive - traps, rotator cuff, rhomboids

76
Q

Feet Turn Out

A

Overactive - lateral gastrocnemius

Underactive - hamstring complex, medial gastrocnemius

77
Q

Knees Move Inward

A

Overactive - TFL, adductor complex, gastrocnemius

Underactive - glute Maximus/medius, VMO

78
Q

Knees Move OUTWARD

A

Overactive - gastrocnemius, soleus

Underactive - glute Maximus, adductors

79
Q

Shoulder Elevation During Assessments

A

Overactive - upper trap, levator scapular, sternocleidomastoid

Underactive - mid trap, lower trap

80
Q

Pregnant Assesments

A

Avoid power and speed

Perform push tests on knees and single leg balance

81
Q

Obesity Assesments

A

Rockport walk test

82
Q

Krebs Cycle

A

Chemical reactions to release stored energy through the oxidation of acetyl-COA derived from C, F, and P.

83
Q

Cortisol

A

Hormone that is secreted in the adrenal glands that serves to maintain energy supply through the breakdown of fat, protein, and carbs

84
Q

Endomysium

A

Inner most layer of muscle tissue

85
Q

Goals of Phase 2: Strength Endurance

A

Increased muscle capacity and exercise tolerance

Improvement in the core musculatures ability to stabilize the pelvis and spine under heavier loads

Increased load bearing capabilities of the joints tendons and ligaments

86
Q

Goals of Phase 3: Muscle Hypertrophy

A

Increased muscle mass

Increased connective tissue strength

Increased metabolism through increased muscle mass

87
Q

Goals of Phase 4: Maximal Strength

A

increased motor unit activation and motor unit synchronization

Increased muscle coordination

Enhanced force production in preparation for the power level of OPT model

88
Q

Appropriate Rep Range for Resistance Training

A

6-12 reps

89
Q

Balance Strength Exerices

A 
Single-leg squat
Single-leg touchdown
Single-leg Romanian deadlift
Single-leg step up to balance
Multiplaner lunge to balance
90
Q

Rep Range for Phase 2: strength endurance

A

8-12

91
Q

Peak Power is Achieved

A

60-70% max force

30-40% max velocity

92
Q

Power Level Stretches

A 
Prisoner squat
Multiplaner lunges
Single leg squat touchdown
Tube walking
Mad ball lift chop
93
Q

Balance Power Exercise Rep Range

A

8-12

94
Q

SAQ Power Level Exercises

A

Partner mirror drill

Agility ladder

95
Q

Special Populations

A

A group of people with similar conditions and characteristics that require unique alterations to exercise programs

96
Q

Resistance Training Youth Frequency, Reps, Sets, and % of 1RM

A

Frequency - 5-7 days a week
Sets - 1 - 5
Reps - 3-30 per set
Intensity - 45 - 85% 1RM

97
Q

Resistance Training Older Adults Frequency, Sets, Reps, and Intensity

A

1-3 days per week
1-5 sets
6-20 reps per set
30-85% 1RM

98
Q

Resistance Training: Pregnant Frequency, Volume, Reps, Intensity

A

1-3 days per week
1-3 sets
12-30 reps
Less than 70% 1RM

99
Q

Resistance Training Obese: Frequency, Sets, Reps, Intensity

A

1-3 days per week
Sets - 1-4
Reps - 8-15
40-80% 1RM

100
Q

Resistance Training: Cancer Frequency, Sets, Reps, Intensity

A

1-3 days per week
1-4 sets
6-10 reps
50-80% 1RM

101
Q

Corrective Flexibility

A

Self Myofacial release

Static stretching

102
Q

Active Flexibility

A

Self myofacial release

Active Isolate stretching

103
Q

Functional flexibility

A

Dynamic stretching
Phase 5 training
Reciprocal inhibition

104
Q

Horizontal Loading

A

Performing all sets for an exercise or body part before moving on to the next

105
Q

Bracing

A

Contracting the abs, lower back, and glutes to stabilize lphc

106
Q

Balance Stabilization Exercises

A

Single leg balance
Single leg hip rotation
Single leg lift and chop

107
Q

Balance Strength Exercises Phase 2,3,4

A

Single leg squat touchdown
Single leg deadlift
Step up to balance
Lunge to balance

108
Q

Balance Power Exercises Phase 5

A

Multiplaner hop
Box hop up
Box hop down

109
Q

Reactive Stabilization Exercises

A

Squat jump with stabilization

Box jump up/jump down with Stabilization

Multiplaner jump with Stabilization

110
Q

Reactive Strength Excercises

A

Squat jump

Tuck jump

Butt kick

111
Q

Reactive Power Exercises

A

Ice Skater

Single leg Power step up

Proprioceptive plyometrics

112
Q

Agility

A

Ability to start, stop, change direction quickly while maintaining posture

113
Q

Quickness

A

Ability to react and change body position with maximal rate of force production

114
Q

SAID Principle

A

Specific Adaptation of Imposed Demands

115
Q

Common Barriers to Change

A 
Time
Unrealistic goals
Lack of social support 
Social physique anxiety
Convenience
116
Q

Forecasting

A

Apply specific percentages based on previous performance to predict future sales

117
Q

4 Ps of Marketing

A

Product
Price
Place
Promotion

118
Q

Prospecting

A

Searching for potential clients or customers

119
Q

Overcome objections to a sale

A

Validate clients concerns

Isolate the real problem

Remind why change is needed

Resolve with a plan

120
Q

Core Exercises Stabilization

A

Little motion thru spine

Floor bridge
Prone ISO abs

121
Q

Core Strength Exercises

A

Dynamic Eccentric and concentric movements with full range of motion

Ball crunch
Cable rotation
Reverse crunch

122
Q

Core Exercises Power

A

Full range of motion at applicable speeds

Wood chop throw
Med ball pullover throw
Rotation chest pass

123
Q

Deceleration of muscle is

A

Eccentric motion

NASM CERT Study Guide (1 decks)

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