Study This Stuff Flashcards
distal segment is moving (ex: bench press, leg curl)
open kinetic chain exercise
When the heart rate is greater than 100 beats per minute?
Tachycardia
Less than 8 breaths per minute
Bradypnea
what does the PNS consist of?
everything coming out of the spinal column and mechanoreceptors
what is triple extension?
hip extension, knee extension and ankle plantarflexion
dysfunctional breathing (slow breaths) are caused by which overactive muscles:
Sternocleidomastoid and scalenes
the most common joints associated with human movement?
Synovial joints
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
stabilization and muscular endurance
A hormone secreted by the pancreas that is responsible for metabolism
insulin
the normal curvature of the cervical and lumbar spine
lordosis
a mathematical formula used to estimate an individuals maximal heart rate:
Tanaka formula
208-(0.7 x age)
These move blood TOWARDS the heart
Veins
Blood Pressure: Systolic 130-139 or diastolic 80-89 is considered?
Stage 1 hypertension
most valid measurement of aerobic fitness is?
vo2max
prolonged golgi tendon organ stimulation that provides an inhibitory action to muscle spindles located within the same muscle
autogenic inhibition
Blood Pressure: sys 180+ and/or dia 120+
Hypertensive crisis
The functional unit of the muscular system is what?
Sarcomere
what type of social support includes:
providing transportation, paying for someones gym membership, watching children
Instrumental
the point where glucose provides nearly all of the energy for the activity
Ventilatory threshold 2 (vt2)
level 1 of OPT?
stabilization
insulin (pancreas) is what type of hormone?
anabolic
what systems comprise the human movement system?
muscular
skeletal
nervous
process relating to, involving, or requiring oxygen
aerobic
which phases of OPT include supersets?
phase 2 and phase 5
SUPERSET: chest (strength) Bench press with (stabilization):
pushup
What does the CNS consist of?
brain and spinal column
What type of motivation is “self” satisfaction?
Intrinsic
how may grams of protein for strength athletes?
1.2-1.7 g/kg
What are the three stages of learning?
cognitive (learning)
associative (beginning to understand)
autonomous (learned skill, no thought)
When a person imagines appearance or health related outcomes is called?
Appearance imagery
these hormones are responsible for metabolism, BMR, protein synthesis, sensitivity to epinephrine, heart rate, treating, and body temperature?
thyroid
vitamins, minerals, and phytonutrients. these are non energy yielding nutrients that have important regulatory functions in metabolic pathways
micronutrients
which muscles are engaged during a pulling pattern?
lats, biceps, traps;
actions=extension, retraction
when the speed of movement is fixed
isokinetic
occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist
altered reciprocal inhibition
The functional unit of the Skeletal System
Osteons
the smallest blood vessels and the site of exchange of elements between blood and tissues
capillaries
which muscles are engaged during a pushing pattern?
chest, triceps
actions=flexion, protraction
SUPERSET: Shoulders (strength) shoulder press machine with (stabilization):
single leg dumbbell overhead press
the thicker myofilament is called?
Myosin
percentage of body fat that is considered healthy for men
10-20%
simplest form of carbohydrates; single sugar molecule
monosaccharides
postural syndrome characterized by anterior pelvic tilt and excessive lordosis of the lumbar spine
lower crossed syndrome
what are common and essential movements performed in daily life and are involved in exercise motions within a training session?
fundamental movement patterns
Normal breathing rate:
12-16 breaths per minute
which muscles are engaged during a hinge pattern?
hip = glutes and hamstrings
what are the fat soluble vitamins?
A D E K
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
What are the 4 types of social support?
Instrumental, Emotional, Informational, Companionship
acute variables are: 4-2-1-1 tempo 0-90 second rest vertical loading 1-3 sets 50-70% intensity
phase 1, stabilization endurance
What stage of change is client in if they have been working out for 6 months or more?
Maintenance
core exercises performed in a manner in which the exerciser resists forces that cause torso rotation; often unilateral in nature
antirotational exercises
Blood Pressure: Sys 140+ or dia 90+
Stage 2 hypertension
A motor neuron and all of the muscle fibers that it innervates is called?
A Motor Unit
Top number on blood pressure
systolic
When a person creates mental images that increase energy and/or relieve stress is called?
Energy Imagery
what are the 4P’s of marketing?
Product, Place, Price, Promotion
What is the average resting heart rate for both males and females?
70-80 bpm
males = 70 bpm
females = 75 bpm
occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist
altered reciprocal inhibition
which muscles are engaged during a squat pattern?
knee = quads hips = glutes
SUPERSET: Back (strength) seated cable row with (stabilization):
standing cable row
SUPERSET: Legs (strength) Barbell squat with (power):
squat jump
nodding the head is what kind of lever
first class
glucose is stored sun the muscle as?
glycogen
how many non-essential amino acids are there?
11
a detailed questionnaire designed to assess an individual’s physical readiness to engage in structural exercise
par-q+
what type of social support includes:
exercising with someone, accompanying someone, finding physically active options for social gatherings
companionship
What stage of change is client in if they do not plan to exercise?
Precontemplation
What type of social support includes:
encouragement, providing feedback, empathy
emotional
plantar flexion and pushups are what kind of lever?
second class
What type of BMI is the range of 30+?
Obese
alternating body parts trained from set to set, starting from the upper extremity and moving toward the lower
vertical loading
an energy system that provides energy very rapidly, for approximately 10-15 seconds, via anaerobic metabolism
ATP-PC system
level 2 of OPT?
strength
how many grams of creatine for average adult?
.03g/kg
how many essential amino acids are there?
9
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
the process in which the body seeks the path of least resistance during functional movements
relative flexibility
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
what are the NASM controversial stretches?
inverted hurdlers stretch plow shoulder stand straight leg toe touch arching quadriceps
when an agonist receives a signal to contract, its functional antagonist also receives an inhibitory signal allowing it to lengthen
reciprocal inhibition
SUPERSET: shoulders (strength) dumbbell shoulder press with (power):
front median ball oblique throw
When people believe the exact content of their own thoughts is called?
cognitive fusion
Blood pressure less than 120/80 is considered?
Normal
the point at which the body uses an equal mix of carbohydrate and fat as fuel sources
Ventilatory threshold 1 (VT1)
Someone is not motivated to engage describes what?
amotivation
the process that uses oxygen to convert food substrates into ATP.
oxidative system
process relating to the absence of oxygen
anaerobic
lower than normal bone density and a precursor to osteoporosis
osteopenia
“bad cholesterol” is called what?
LDL
low-density lipoproteins
Percentage of people who experience low back pain?
80% or 4/5 of people
bottom number on blood pressure
diastolic
Each muscle fiber is made up of these structures?
myofibrils
what are the lower chambers of the heart called?
ventricles
Sensory receptors sensitive to change in length of the muscle and the rate of that change?
Muscle Spindles
how many repetitions are performed during an active stretch?
5-10
holding for 1-2 seconds
energy expenditure through daily activities outside of structured exercise
Nonexercise activity thermogenesis (NEAT)
when a muscle is automatically activated in anticipation of a movement?
feed-forward activation
What are the three main parts of a neuron?
dendrite, axon, cell body
What type of BMI is in the range of 18.5-24.9?
Normal
