Study This Stuff Flashcards
1
Q
distal segment is moving (ex: bench press, leg curl)
A
open kinetic chain exercise
2
Q
When the heart rate is greater than 100 beats per minute?
A
Tachycardia
3
Q
Less than 8 breaths per minute
A
Bradypnea
4
Q
what does the PNS consist of?
A
everything coming out of the spinal column and mechanoreceptors
5
Q
what is triple extension?
A
hip extension, knee extension and ankle plantarflexion
6
Q
dysfunctional breathing (slow breaths) are caused by which overactive muscles:
A
Sternocleidomastoid and scalenes
7
Q
the most common joints associated with human movement?
A
Synovial joints
8
Q
SUGGESTED REPS, SETS, AND INTENSITY:
moderate to high reps: 12-20+
low to moderate sets: 1-3 sets
low to moderate intensity: 50-70% 1RM
A
stabilization and muscular endurance
9
Q
A hormone secreted by the pancreas that is responsible for metabolism
A
insulin
10
Q
the normal curvature of the cervical and lumbar spine
A
lordosis
11
Q
a mathematical formula used to estimate an individuals maximal heart rate:
A
Tanaka formula
208-(0.7 x age)
12
Q
These move blood TOWARDS the heart
A
Veins
13
Q
Blood Pressure: Systolic 130-139 or diastolic 80-89 is considered?
A
Stage 1 hypertension
14
Q
most valid measurement of aerobic fitness is?
A
vo2max
15
Q
prolonged golgi tendon organ stimulation that provides an inhibitory action to muscle spindles located within the same muscle
A
autogenic inhibition
16
Q
Blood Pressure: sys 180+ and/or dia 120+
A
Hypertensive crisis
17
Q
The functional unit of the muscular system is what?
A
Sarcomere
18
Q
what type of social support includes:
providing transportation, paying for someones gym membership, watching children
A
Instrumental
19
Q
the point where glucose provides nearly all of the energy for the activity
A
Ventilatory threshold 2 (vt2)
20
Q
level 1 of OPT?
A
stabilization
21
Q
insulin (pancreas) is what type of hormone?
A
anabolic
22
Q
what systems comprise the human movement system?
A
muscular
skeletal
nervous
23
Q
process relating to, involving, or requiring oxygen
A
aerobic
24
Q
which phases of OPT include supersets?
A
phase 2 and phase 5
25
SUPERSET: chest (strength) Bench press with (stabilization):
pushup
26
What does the CNS consist of?
brain and spinal column
27
What type of motivation is "self" satisfaction?
Intrinsic
28
how may grams of protein for strength athletes?
1.2-1.7 g/kg
29
What are the three stages of learning?
cognitive (learning)
associative (beginning to understand)
autonomous (learned skill, no thought)
30
When a person imagines appearance or health related outcomes is called?
Appearance imagery
31
these hormones are responsible for metabolism, BMR, protein synthesis, sensitivity to epinephrine, heart rate, treating, and body temperature?
thyroid
32
vitamins, minerals, and phytonutrients. these are non energy yielding nutrients that have important regulatory functions in metabolic pathways
micronutrients
33
which muscles are engaged during a pulling pattern?
lats, biceps, traps;
| actions=extension, retraction
34
when the speed of movement is fixed
isokinetic
35
occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist
altered reciprocal inhibition
36
The functional unit of the Skeletal System
Osteons
37
the smallest blood vessels and the site of exchange of elements between blood and tissues
capillaries
38
which muscles are engaged during a pushing pattern?
chest, triceps
| actions=flexion, protraction
39
SUPERSET: Shoulders (strength) shoulder press machine with (stabilization):
single leg dumbbell overhead press
40
the thicker myofilament is called?
Myosin
41
percentage of body fat that is considered healthy for men
10-20%
42
simplest form of carbohydrates; single sugar molecule
monosaccharides
43
postural syndrome characterized by anterior pelvic tilt and excessive lordosis of the lumbar spine
lower crossed syndrome
44
what are common and essential movements performed in daily life and are involved in exercise motions within a training session?
fundamental movement patterns
45
Normal breathing rate:
12-16 breaths per minute
46
which muscles are engaged during a hinge pattern?
hip = glutes and hamstrings
47
what are the fat soluble vitamins?
A D E K
48
SUGGESTED REPS, SETS, AND INTENSITY:
low to moderate reps: 6-12+
moderate to high sets: 3-6 sets
moderate to high intensity: 75-85% 1RM
muscular hypertrophy
49
What are the 4 types of social support?
Instrumental, Emotional, Informational, Companionship
50
```
acute variables are:
4-2-1-1 tempo
0-90 second rest
vertical loading
1-3 sets
50-70% intensity
```
phase 1, stabilization endurance
51
What stage of change is client in if they have been working out for 6 months or more?
Maintenance
52
core exercises performed in a manner in which the exerciser resists forces that cause torso rotation; often unilateral in nature
antirotational exercises
53
Blood Pressure: Sys 140+ or dia 90+
Stage 2 hypertension
54
A motor neuron and all of the muscle fibers that it innervates is called?
A Motor Unit
55
Top number on blood pressure
systolic
56
When a person creates mental images that increase energy and/or relieve stress is called?
Energy Imagery
57
what are the 4P's of marketing?
Product, Place, Price, Promotion
58
What is the average resting heart rate for both males and females?
70-80 bpm
males = 70 bpm
females = 75 bpm
59
occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist
altered reciprocal inhibition
60
which muscles are engaged during a squat pattern?
```
knee = quads
hips = glutes
```
61
SUPERSET: Back (strength) seated cable row with (stabilization):
standing cable row
62
SUPERSET: Legs (strength) Barbell squat with (power):
squat jump
63
nodding the head is what kind of lever
first class
64
glucose is stored sun the muscle as?
glycogen
65
how many non-essential amino acids are there?
11
66
a detailed questionnaire designed to assess an individual's physical readiness to engage in structural exercise
par-q+
67
what type of social support includes:
| exercising with someone, accompanying someone, finding physically active options for social gatherings
companionship
68
What stage of change is client in if they do not plan to exercise?
Precontemplation
69
What type of social support includes:
| encouragement, providing feedback, empathy
emotional
70
plantar flexion and pushups are what kind of lever?
second class
71
What type of BMI is the range of 30+?
Obese
72
alternating body parts trained from set to set, starting from the upper extremity and moving toward the lower
vertical loading
73
an energy system that provides energy very rapidly, for approximately 10-15 seconds, via anaerobic metabolism
ATP-PC system
74
level 2 of OPT?
strength
75
how many grams of creatine for average adult?
.03g/kg
76
how many essential amino acids are there?
9
77
proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantar flexion, knee extension, hip extension and a neutral pelvis
backside mechanics
78
the process in which the body seeks the path of least resistance during functional movements
relative flexibility
79
a principle stating that the body will adapt to the specific demands that are placed on it; also known as specific adaptations to imposed demands (SAID) principle
principle of specificity
80
what are the NASM controversial stretches?
```
inverted hurdlers stretch
plow
shoulder stand
straight leg toe touch
arching quadriceps
```
81
when an agonist receives a signal to contract, its functional antagonist also receives an inhibitory signal allowing it to lengthen
reciprocal inhibition
82
SUPERSET: shoulders (strength) dumbbell shoulder press with (power):
front median ball oblique throw
83
When people believe the exact content of their own thoughts is called?
cognitive fusion
84
Blood pressure less than 120/80 is considered?
Normal
85
the point at which the body uses an equal mix of carbohydrate and fat as fuel sources
Ventilatory threshold 1 (VT1)
86
Someone is not motivated to engage describes what?
amotivation
87
the process that uses oxygen to convert food substrates into ATP.
oxidative system
88
process relating to the absence of oxygen
anaerobic
89
lower than normal bone density and a precursor to osteoporosis
osteopenia
90
"bad cholesterol" is called what?
LDL
| low-density lipoproteins
91
Percentage of people who experience low back pain?
80% or 4/5 of people
92
bottom number on blood pressure
diastolic
93
Each muscle fiber is made up of these structures?
myofibrils
94
what are the lower chambers of the heart called?
ventricles
95
Sensory receptors sensitive to change in length of the muscle and the rate of that change?
Muscle Spindles
96
how many repetitions are performed during an active stretch?
5-10
| holding for 1-2 seconds
97
energy expenditure through daily activities outside of structured exercise
Nonexercise activity thermogenesis (NEAT)
98
when a muscle is automatically activated in anticipation of a movement?
feed-forward activation
99
What are the three main parts of a neuron?
dendrite, axon, cell body
100
What type of BMI is in the range of 18.5-24.9?
Normal
101
IGF (insulin-like growth factors) (liver) are what type of hormone?
anabolic
102
Type 2 Diabetes?
insulin resistant, usually obesity related, can be managed by diet and exercise
103
```
acute variables are:
x-x-x-x tempo
3-5 min rest
horizontal loading
3-5 sets
85-100% intensity
important for optimizing rate of force
```
phase 4, maximal strength
104
the meeting point of each sarcomere?
z-line
105
how may grams of creatine for saturation in muscle
5g/kg
106
when an agonist receives a signal to contract, its functional antagonist also receives an inhibitory signal allowing it to lengthen
reciprocal inhibition
107
testosterone (testes/male, adrenal/female) is what type of hormone?
anabolic
108
what stage of learning is the act of beginning to understand?
associative
109
food substances required in large amounts to supply energy; include protein, carbs and fats
macronutrients
110
SUGGESTED REPS, SETS, AND INTENSITY:
low to moderate reps: 1-10
moderate to high sets: 3-6 sets
low training intensity: 10% of bodyweight (medicine ball) or 30-45% (weights)
power
111
a protein source that provides all essential amino acids (animal proteins)
complete protein
112
phase 4 of OPT?
maximal strength training
113
the three test sites for jackson and potluck three site measurements
men: chest, abdomen, thigh
| woman, triceps, suprailiac, thigh
114
Receptors located in and around the join that respond to pressure, acceleration, and the deceleration of the joint
joint receptors
115
obesity consisting of mostly visceral fat
android
116
What range of BMI is considered "OVERWEIGHT"?
25-29.9
117
how long should a cool down be?
5-10 minutes
118
imaginary line bisecting the body into anterior and posterior halves (abductions, adduction)
frontal
119
how many calories in carbs?
4 cal
120
move the trunk, transfer loads between the upper and lower extremities, and provide stability of the spine by stabilizing multiple segments together
global muscles
121
muscle action where the muscle stays the same length
isometic
122
what is the resting oxygen consumption? AKA 1 MET?
3.5 mL of oxygen per kilogram of body weight per minute
123
the ability to accelerate and decelerate as fast as possible, also change direction while maintaining postural control
agility
124
imaginary line bisecting the body into superior and inferior halves (rotation)
transverse
125
postural syndrome characterized by flat feet, knee valves, and adducted and internally rotated hips
pes Planus distortion syndrome
126
absence of menstruation
amenorrheic
127
phase 5 of OPT?
power training
128
SUGGESTED REPS, SETS, AND INTENSITY:
low reps: 1-5
high sets: 4-6 sets
high intensity: 85-100% 1rm
maximal strength
129
postural syndrome characterized by a forward head and protracted shoulders
upper crossed syndrome
130
the creation of glucose via non-carbohydrate substrates such as protein
gluconeogenesis
131
bicep curls and hamstring curls are what type of lever? (most limbs of the body are these)
third class
132
CNS Stands for?
Central Nervous System
133
phase 1 of OPT?
stabilization endurance training
134
Small Veins that drain from capillaries into larger veins
Venules
135
which muscles are engaged during a pressing overhead pattern?
deltoids and triceps
136
loading of a muscle eccentrically to prepare it for a rapid concentric contraction (ex: jumping)
stretch shortening cycle
137
smallest bone in the human body?
incus, malleus, stapes (inner ear)
138
energy cannot be created or destroyed but merely converted from one form to another
first law of thermodynamics
139
acute variables are:
| supersets, performed back to back without any rest
phase 2, strength endurance
140
imaginary line bisecting the body into right and left halves?
sagittal
141
how many calories in protein?
4 cal
142
Small Arteries that eventually divide into capillaries
Arterioles
143
What stage of change is client in if they are planning to exercise in 6 months?
contemplation
144
what stage of learning is the act of having learned the skill and giving it no thought to do?
autonomous
145
```
acute variables are:
x-x-x-x- tempo
supersets (strength, followed by power)
3-5 minute rest
horizontal loading
3-6 sets
85-100% intensity for exercise 1, 30-45% for exercise 2
important for optimizing rate of force and explosiveness
```
phase 5, power
146
percentage of body fat that is considered healthy for female
20-30%
147
ranges of intake for nutrients that are estimated to met the needs of 97-98% of the population and that are associated with a reduced risk of chronic diseases.
acceptable macronutrient distribution range (AMDR)
148
how many grams of protein for endurance athletes?
1.2-1.4 g/kg
149
Blood pressure: systolic between 120-129 and diastolic less than 80 is considered?
Elevated
150
movement of a limb that is visible is called what?
osteokinematics
151
what are the 5 fundamental movement patterns?
```
squatting
hip hinge
pulling motions
pushing motions
vertical pressing
```
152
a programming scheme, also known as nonlinear periodization, that uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis
undulating periodization
153
a solution with a lower solute load/concentration than body fluids (gatoraid)
hypotonic
154
"good cholesterol" is called what?
HDL
| High-density lipoproteins
155
Cortisol (adrenal cortex) is what type of hormone?
catabolic
156
provides information that is acquired from receptors in the body about the position and motion of the body parts relative to other body regions and the support surface
somatosensory system
157
These move blood AWAY from the heart:
Arteries
158
a state of carbohydrate depletion where the liver manufactures ketone bodies to meet energy demands that free fatty acid oxidation cannot support
ketosis
159
What is the functional unit of the nervous system?
Neuron
160
provides information about the position of the body and head, and spatial orientation relative to its surrounding environment; located in the inner ears that assist with balance
vestibular system
161
muscle action where muscles lengthen
eccentric
162
What range of BMI is considered "NORMAL"?
18.5-24.9
163
which order does the body use its energy systems?
1. ATP-PC
2. Glycolysis
3. Oxidative
164
the transition from eccentric loading to concentric unloading during the stretch shortening cycle
amortization phase
165
SUPERSET: back (strength) lat pulldown with (power):
medicine ball soccer throw
166
the state in which the body's metabolism is elevated after exercise
excess post oxygen consumption
167
what is it called when the heart rate is less than 60 beats per minute?
bradycardia
168
a specific situation where a medication, procedure, or exercise should be avoided because it may prove to be harmful to the individual
contraindication
169
the way in which the body responds and adapts to stress
general adaptation syndrome (GAS)
170
as the velocity of a concentric action increases, its ability to produce force decreases; as an eccentric action velocity increases, the ability to develop force also increases.
force velocity curve
171
the hunger hormone that stimulates appetite
ghrelin
172
The process created to produce internalized experiences is called?
Imagery
173
Adrenaline and norepinephrine are what type of hormones that are part of the fight or flight response?
catecholamines
174
phase 2 of OPT?
strength endurance training
175
the SWOT in SWOT Analysis stands for?
Strengths, Weakness, Opportunities, Threats
176
Fast twitch muscles
quick to fatigue
more force produced
larger in size
Type 2 Muscle fibers
177
joint surface movement is called what?
Arthrokinematics
178
muscle contractions involving actin and myosin sliding past one another shortening the muscle during concentric muscle contractions is called?
sliding filament theory
179
provide dynamic control of the spinal segments that limit excessive compression, shear, and rotational forces between spinal segments (consist primarily of type 1 muscle fibers)
local muscles
180
What are S.M.A.R.T. goals?
```
Specific
Measurable
Attainable
Realistic
Timely
```
181
durnin-womersley four sites for measurement?
biceps, triceps, sub scapular, and suprailiac
182
an unstable exercise environment that causes the body to use its internal balance and stabilization mechanisms
proprioceptively enriched environment
183
What type of BMI is in the range of 25-29.9?
Overweight
184
obesity consisting of mostly subcutaneous fat
gynoid
185
what stage of change is client in if they work out but not regularly?
preparation
186
a metabolic process that occurs in the cytosol of a cell that converts glucose into pyruvate and ATP. Anaerobic.
Glycolysis
187
SUPERSET: chest (strength) bench press with (power):
median ball chest pass
188
what type of social support includes:
giving sound advice, providing education, education people about the risk of poor health accompanying a sedentary lifestyle
informational
189
a solution with a higher solute load/concentration than body fluids
hypertonic
190
the neuromuscular phenomenon that occurs when synergists take over function for a weak or invited prime mover (agonist)
synergistic dominance
191
what are the upper chambers of the heart called?
atriums
192
the pacemaker of the heart is called?
SA Node (Sinoatrial node)
193
an age related loss of muscle mass resulting in weakness and frailty in older adults
sarcopenia
194
states that soft tissue models along the line of stress
davis's law
195
how much blood does the adult heart hold?
4-6 Liters
196
Special cells that BREAK DOWN and remove old bone
Osteoclasts (claw down old bone)
197
what are the three types of muscles?
skeletal (650+)
smooth (lining of arteries, veins and GI Tract)
cardiac (heart muscles)
198
how many grams of protein for weightlifters?
1.4-2.0 g/kg
199
Percentage of adults who do not meet recommended activity guidelines?
80%
200
what are the four Behavior Change Techniques?
improved self-efficacy
positive outcome expectations and attitudes
manage social influence
promote self-regulation
201
phase 3 of OPT?
muscular development training
202
the filaments of a myofibril include?
Actin and myosin
203
distal segment is fixed (ex: squats, pull-ups)
closed kinetic chain exercise
204
What range of BMI is considered "OBESE"?
30+
205
what does the p stand for within FITTE-VP
progression
206
the thinner, stringlike myofilament is called?
actin
207
how many calories in fat?
9cal
208
a high energy molecule that serves as the main form of energy in the human body; known as the energy currency of the body
Adenosine triphosphate (atp)
209
```
acute variables are:
2-0-2-0 tempo
0-60 second rest
horizontal loading
3-6 sets
75-85% intensity
important for adding size
```
phase 3, muscular developemnt
210
the ability to react to a stimulus and appropriately change the motion of the body in response
quickness
211
Blood is comprised of what?
55% plasma
| 45% red and white blood cells and platelets
212
the interaction between the way the body processes visual, vestibular, and somatosensory information with the motor response of the body to that information
sensorimotor function
213
reaction force imparted by the ground on the body when a body segment makes contact with it
ground reaction force
214
Greater than 24 breaths per minute
Tachypnea
215
Specialized structures that respond to mechanical forces (touch and pressure) within tissues
Mechanoreceptors
216
A ligament connects what?
Bone to bone
217
muscle action where muscle shortens, acceleration
concentric
218
what type of motivation is reward/recognition of others based?
Extrinsic
219
level 3 OPT?
power
220
what are the 5 components of fitness?
```
cardiorespiratory fitness
muscular strength
muscular endurance
flexibility
body composition
```
221
What stage of learning is the act of learning?
Learning
222
how many bones make up the skeletal system?
206 bones
(80 axial - skull, rib cage and cerebral column,
126 in appendicular - arms, legs and pelvic girdle)
223
an abnormal curve of the spine from side to side
scoliosis
224
foods containing all the essential amino acids (complete protein)
high biological value proteins (HBVs)
225
Glucagon (pancreas) is what type of hormone?
Catabolic
226
Type 1 Diabetes?
Childhood onset, less than 10% of diabetics
| pancreas doesn't produce enough insulin
227
Slow Twitch muscles
smaller in size
less force produced
slow to fatigue
Type 1 Muscle fibers
228
the energy required to digest, absorb, and process nutrients that are consumed
thermic effect of food (TEF)
229
what are the stages of change?
```
precontemplation
contemplation
preparation
action
maintenance
```
230
the most advanced balance progression modality
bosu ball
231
what are the three monosaccharides?
glucose, fructose, galactose
232
Replacing negative statements with positive statements is called?
Reverse listing
233
SUPERSET: Legs (strength) Barbell squat with (stabilization):
single leg squat
234
Increase in intra-abdominal pressure
Valsalva maneuver
235
How many CEUs is required for NASM renewal?
2.0 CEUs, .19 from CEU's and .1 from CPR every two years
236
What stage of change is client in if they have been exercising regularly but not for 6 months?
Action
237
Catecholamines produced by the adrenal gland:
adrenaline and norepinephrine
238
the collective components and structures that work together to move the body is called?
the human movement system
239
Special cells that FORM and LAY DOWN new bone
Osteoblast (Build up new bone)
240
the phenomenon by which acute muscle force generation is increased as a result of inner contraction of the muscle
post activation potentiation (PAP)
241
A specialized sensory receptor located at the point where skeletal muscle fibers insert into the tendons of muscle. sensitive to changes in tension and rate of tension change.
Golgi Tendon Organ
242
HGH (human growth hormone) (pituitary gland) is what type of hormone?
Anabolic
243
how many grams of fiber for men and women?
28g female
| 30g+ male
244
longest bone in the human body?
femur
245
A hormone secreted by the pancreas that regulate blood glucose and functions opposite to insulin.
glucagon
246
stabilization endurance / phase 1
proprioceptive enriched environment
247
A person's internal dialog is called?
self-talk
248
proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and a neutral pelvis
frontside mechanics
249
A tendon connects what?
muscle to bone
250
force x velocity =
| work / time =
power
251
PNS stands for?
peripheral nervous system
