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NASM On Roids > Test Review > Flashcards

Test Review Flashcards

1
Q

OPT Training stages:

A

1: Stabilization 2:strength
3: power

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2
Q

NASM Opt Training phases:

A

1: Stabilization end
2: strength end
3: hypertrophy
4: max strength
5: power

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3
Q

Phases that have cardiorespiratory:

A

All

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4
Q

Three parts of a neuron:

A

1: Cell body
2: Axon
3: Dendrites

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5
Q

Three joint motions:

A

1: Roll
2: Slide
3: Spin

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6
Q

Skeletal system functions:

A

1: Shape
2: Protection
3: movement
4: blood production
5: store minerals

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7
Q

Layers of muscle:

A

Epimysium
Perimysium
Endomysium
(deepest)

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8
Q

Slow twitch fibers:

A

1:Increased oxygen
2:Smaller
3: less force
4: Slow fatigue

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9
Q

Fast twitch fibers:

A

1:Less oxygen
2: larger
3: more force
4: fast fatigue

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10
Q

Muscle spindle:

A

1: change In length
2: Stretch reflex
3: Cause
contraction

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11
Q

Golgi Tendon:

A

1: attach to tendons
2:Change in muscle
tension
3: Cause relaxation

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12
Q

Blood flow in heart:

A

1: Right A (no O)
2: Right V (no-O)
3: Left A (O)
4: left V (O to body)

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13
Q

Blood vessels:

A

1:Arteries
2:Arterioles
3: Capillaries
4: Venules
5: Veins

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14
Q

Blood functions:

A

1: Transport O
2:Transport waste
3:Transport hormones
4: Carries heat
5:Regulates temp
6: clotting protects leaving
7: fights disease in Sickness

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15
Q

ATP-PC:

A

1:10-15 sec
2:Fastest
3: No-O
4: Short
5: High intensity

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16
Q

Glycolysis:

A

1:30-50 sec
2: Use carbs
3: medium duration

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17
Q

Oxidative system:

A

1: Oxidative
2: Slow process
3: Long duration

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18
Q

3 oxidative systems:

A

Aerobic glycolysis
]Krebs cycle
Electron transport chain (ETC)

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19
Q

Respiratory quotient

A

RQ of .7 =100% fat RQ of 1 = 100% carbs

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20
Q

Sagittal plane:

A

Motion: Flexion/extension Axis: Coronal

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21
Q

Frontal plane:

A

Motion: Abduction/adduction, Lateral flexion, E version/inversion
Axis: Anterior/posterior

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22
Q

Transverse plane:

A

Motion: Internal/external rotation, Left/right rotation, Horizontal abduction/adduction
Axis: Longitudinal

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23
Q

Estimated HR:

A

220 – age
HR training zones:
1: 65% to 75%
2: 76% to 85%
3: 86% to 95%

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24
Q

Which pulse?:

A

Radial pulse

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25
Q

Pronationdistortion tight muscles:

A

Gastrocnemius
Soleus
Peroneals
Adductors
Iliotibial head
Hip flexor complex
Bicep femoris ( short)

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26
Q

Pronationdistortion weak muscles:

A

Anterior tibialis
Posterior tibialis
Vastus medialis
Gluteus medius/maximus
Hip external rotators

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27
Q

Lower crossed tight muscles:

A

Gastrocnemius
Soleus
Hip flexor complex
Adductors
Latissimus dorsi
Erector Spinae

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28
Q

Lower crossed weak muscles:

A

Anterior tibialis
Posterior tibialis
Gluteus maximus
Lucius Medius
Transverse abdominis
Internal oblique

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29
Q

Upper Crossed tight muscles:

A

Upper trapezius
Levator scapulae Sternocleidomastoid
Scalene
Latissimus dorsi
Teres major
Subscapularis
Pec major/minor

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30
Q

Upper Crossed weak muscles:

A

Deep cervical flexors
Serratus Anterior
Rhomboids
Mid trapezius
Lower trapezius
Teres minor
Infraspinatus

31
Q

OverHeadSquat feet turn out tight muscles:

A

Soleus
Lateral gastrocnemius Biceps femoris (short)

32
Q

OHS feet turn out
weak muscles:

A

Medial gastrocnemius Medial hamstring Grasilis, Sartorius,
Popliteus

33
Q

OHS Knees move in Tight muscles:

A

Adductor complex
Bicep femoris (short)
Tensor fascia latae
Vastus lateralis

34
Q

OHS Knees move in weak muscles:

A

Gluteus Medius/Maximus
Vastus Medialis
Oblique

35
Q

OHS LPHC leans forward tight muscles:

A

Soleus Gastrocnemius
Hip flexor complex Abdominal complex

36
Q

OHS LPHC leans forward weak muscles:

A

Anterior tibialis
Gluteus maximus Erector Spinae

37
Q

OHS low back arches tight muscles:

A

Hip flexor complex
Arrector Spinae
Latissimus dors i

38
Q

OHS low back arches weak muscles:

A

Gluteus maximus Hamstring complex
Intrinsic core stabilizers

39
Q

OHS arms fall forward tight muscles:

A

Latissimus dorsi
Teres major
Pec major/minor

40
Q

OHS arms fall forward weak muscles:

A

Mid/lower traps
Rhomboids
Rotator cuffs

41
Q

OHS what to view:

A

Anteriorly:
Feet, ankles and knees

Laterally:
LPHC, , shoulder and cervical complex

42
Q

BMI for
overweight/Obese:

A

Overweight:
25.0 -29.99
Obese:
30.0 - 34.99

43
Q

Cumulative injury
cycle:

A

1:tissue trauma
2: inflammation
3: muscle spasms
4: adhesions
5: Altered neuromuscular control
6: Muscle imbalance
7: repeat

44
Q

Integrated flexibility continuum:

A

Corrective (SMR and static stretching) Active (SMR and active isolated stretching)
Functional (SMR and dynamic stretching)

45
Q

Recommended exercise for adults:

A

150 minutes of moderate intensity or 75 minutes of vigorous aerobic exercise.

46
Q

Cardiovascular training for general health:

A

60% of Max O consumption.

47
Q

FITTE Principles:

A

Frequency
Intensity
Time
Type
Enjoyment

48
Q

Local stabilization system muscles ( type I slow twitch)

A

Transverse of Dominis
Internal oblique
Lumbar multi fidus
Pelvic floor muscles
Diaphragm

49
Q

Best core exercise for beginner:

A

Prone iso ab

50
Q

Core musculature:

A

Local stabilization system
Global stabilization system
Movement system

51
Q

Stabilization exercises:

A

1:Involve no lower body joint movement
2:Balance power include a “hop”
3: Balance strength involve bending at hip or knee

52
Q

Proprioceptively challenging equipment:

A

1: Floor
2: Balance beam
3: Half foam roll
4: Foam pad
5: Balance disk
6: Wobble board
7: Bosu ball

53
Q

Three phases of plyometric training:

A

1: Eccentric
2:amortization 3:Concentric/loading

54
Q

Three phases general adaptation syndrome:

A

1:Alarm reaction
2:Resistance development 3:Exhaustion

55
Q

5 resistance training adaptations:

A

1: stabilization
2: muscular endurance
3: muscle hypertrophy
4: Strength
5: Power

56
Q

Resistance training systems:

A

Single set
Multiple set
Pyramid
Superset
Drop set
Circuit training
Peripheral heart action
Split routine
A vertical loading
Horizontal loading

57
Q

Acute variables of training:

A

Repetition
Set
Training intensity
Rep tempo
Rest interval
Training volume
Training frequency
Training duration
Exercise selection

58
Q

ATP recovery:

A

20-30 sec = 50% 40sec=75%
60sec=85%
3min=100%

59
Q

Program design Continuum: Muscle
endurance/stabilization:

A

Reps: 12 to 20
Sets: 1-3
Intensity: 50% to 70%
Tempo: slow (4/2/1) Rest: 0-90 sec

60
Q

Hypertrophy:

A

Reps: 6 to 12
Sets:3to5
Intensity: 70% to 85%
Tempo: moderate (2/0/2)
Rest: 0-60 sec

61
Q

Max strength:

A

Reps: 1-5
Sets: 4-6
Intensity: 85% to 100%
Tempo: fast
Rest: 3 to 5 min

62
Q

Power:

A

Reps: 1-10
Sets: 3-6
Intensity: 35% to 45%
Tempo: fast
Rest: 3-5 min

63
Q

Exercise tools:

A

Free weights
Machines
Cable machines
Elastic bands
Medicine balls
Kettle bells
Body weight
TRX
Bosuball
Stability ball

64
Q

Protein intake:

A

Sedentary = .4g/lb
Strength = .5=.8g/lb
Endurance = .5- .6g/lb

65
Q

Amino acids:

A

20 total
9 essential

66
Q

Recommended macros:

A

Pro: 10% to 35%
Cho: 45% to 65%
Fat: 20% to 35%

67
Q

Macro calories:

A

Pro: 4 cal/gram
Cho: 4 cal/gram
Fat: 9 cal/gram
Alcohol: 7 cal/gram

68
Q

Fluid recommendations:

A

6-12 oz every 15-20 min Of exercise
16-24 oz / lb lossed during exercise.

69
Q

Common vitamins with adverse effects when consumed in excess:

A

Zinc
Iron
Vitamin D
Vitamin A

70
Q

5 stages of change:

A

Precontemplation Contemplation
Preparation
Action
Maintenance

71
Q

Barriers to exercise:

A

Not enough time
Unrealistic goals
Lack of support
Social physique
anxiety
Convenience

72
Q

SMART goals:

A

Specific
Immeasurable
Attainable
Realistic
Timely

73
Q

Local Stabilization System

A

Transversus Abdominis
Internal Oblique
Lumbar Multifidus
Pelvic Floor Muscles
Diaphram

74
Q

Global Stabilization Muscles

A

Psoas Major
Quadratus Lumborum
External Oblique
Adductor Complex
Rectus Abdominis

NASM On Roids (17 decks)

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