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NASM CPT 7 Certification > Top Vocab Words > Flashcards

Top Vocab Words Flashcards

1
Q

Reflective flexibility

A

the body’s tendency to take the path of least resistance.

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2
Q

Autogenic inhibition

A

states that a prolonged tendon stimulation inhibits muscle spindles of the same muscle.

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3
Q

Reciprocal inhibition

A

when an agonist receives a signal to contract an inhibitory signal is sent to its antagonist muscle which lengthens

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4
Q

Synergistic dominance

A

when a synergist muscle takes over for an agonist muscle that exhibits a decrease in neural drive.

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5
Q

Precontemplation

A

not thinking about working out (Stage 1 of change)

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6
Q

Gluconeogenesis

A

creation of new glucose via non carbohydrate substrates, such as protein.

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7
Q

Extrinsic motivation

A

reward/recignition (e.g: winning 1st place in a race, cash prize, trophy.

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8
Q

Agonist

A

Prime move for a lift
i.e.
Military Press (deltois; synergist triceps, antagonist; lats)
Bench Press (chest; synergist triceps; antagonist posterior deltoid)
Squats (quads, knee / glutes hip; synergist hamstrings; antagonist psoas

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9
Q

SA Node

A

Pacemaker of the heart.

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10
Q

Pulmonary Artery

A

Takes oxygenated blood away from the heart

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11
Q

Atriums

A

Hold blood

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12
Q

Stage 1 Hypertension

A

Blood Pressure of 140/90

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13
Q

Davis Law

A

states that soft tissue molds along a line of stress

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14
Q

Altered reciprocal inhibition

A

overactive agonist muscle decreases neural drive to a functional antagonist muscle

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15
Q

Sliding filament theory

A

muscle contraction involving actin & myosin sliding past one another shortening muscle during concentric muscle action.

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16
Q

Sliding filament theory-

A

muscle contraction involving actin & myosin sliding past one another
shortening muscle during concentric muscle action.

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17
Q

Intrinsic motivation

A

you feel a sense of satisfaction, belonging (ex: a grandma is happy because
she can play with her grandkids due to exercising regularly)

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18
Q

All-or-nothing principle

A

motor units can’t vary amount of force they generate, they either
contract maximally or not at all.

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19
Q

Length-tension relationship

A

resting length if a muscle and the tension it can produce at this
length, AKA relationship between actin & myosin (myosin is the larger myofilament)

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20
Q

Principle

of specificity

A

states that the body will adapt to specific demands that are placed on it.

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21
Q

Neuromuscular specificity

A

refers to speed of contraction & exercise selection.

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22
Q

Mechanical specificity

A

refers to weight & movement placed on the body.

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23
Q

Type I Muscle Fibers

A

Slow twitch muscle fibers. Think marathon runner.

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24
Q

What type of macronutrients and energy do Type I muscle fibers use?

A

Aerobic / Fat utilization

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25
What type of macronutrients and energy do Type II muscle fibers use?
Carbohydrates
26
Phosphagen
high intense / explosive with long recovery (when creatine is used)
27
Glycolysis
middle (mod intensity)
28
Oxidation
low intense / short rest period.
29
What are the 6 States of Change
``` Precontemplation Contemplation Preparation Action Maintainance Termination ```
30
Precontemplation
not thinking about working out
31
Contemplation
thinking about working out within 6months
32
Preparation
exercising but not regularly
33
Action
exercising regularly but not for 6+ months
34
Maintenance
exercising regularly for 6+ months
35
Termination
never going back, not giving into temptations/old habits
36
What are the 6 planes of motion?
Sagittal, Frontal and Transverse.
37
Sagittal Plane of Motion
Divides the body into the left and right halves.
38
What are common actions of Sagittal plane of motion?
flexion and extension
39
What are common Sagittal exercises?
Squat, RDL, bicep curls, tricep extensions, chin up
40
Frontal plane of motion
Divides body into anterior (front) and posterior (back) halves.
41
What are the actions of the Frontal plane of motion?
abduction and adduction
42
What are common exercises of the Frontal Plane of Motion?
lat raises, jumping jacks, band walks
43
Transverse plane of motion
divides body into superior(above) & inferior(below) halves,
44
Actions of Transverse Plane of Motion
Rotation
45
Common Exercises of Transverse Plane of Motion
chest flies, reverse flies, curtsy lunge, cable rotation
46
BMI
Body Mass Index = height/weight
47
Normal/healthy BMI
18.5-24.9
48
Overweight BMI
25 - 29.9
49
Obease BMI
30 + BMI
50
High blood pressure = Hypertension
140/90
51
Normal blood pressure
120/80 or below
52
Systolic Blood Pressure
top number
53
Diastolic Blood Pressure
bottom number
54
Atria (atrium)
superior chambers of the heart, act as a reservoir
55
Ventricles
inferior chambers of the heart
56
Arteries
blood vessels that go away from the heart
57
Veins
blood vessels that go toward the heart
58
Sinoatrial node (SA node)
pacemaker of the heart
59
Left ventricle
delivers oxygenated blood to the rest of the body
60
Right atria
gathers deoxygenated blood from the body
61
Capillaries
smallest blood vessels, site of exchange of elements between blood & tissue
62
Stroke volume
amount of blood pumped out of the heart with each contraction
63
Lean Body Mass Equation
Lean body mass = scale weight - fat mass
64
Tanaka
Tanaka = 208 - (.7 x age)
65
HRR Equation
HRR = (HR max - HRrest) x target | intensity + HR rest
66
***Heart Rate Reserve
~ Karvonen method | = target heart rate***
67
What are the 6 Performance Tests?
``` Bench Press Push-up Shark skill 40 yd dash LEFT Test Pro shuttle ```
68
What does the Bench Press test for?
Strength
69
What does the push-up test for?
endurance
70
What is the Shark skill test and what does it test for?
Single leg hop back & forth into correct boxes. Tests for lower body agility.
71
What is the LEFT test and what does it test for?
Run, backpedal, shuffle, carioca, sprint Tests for agility
72
What is the Pro Shuttle and shat does it test for?
run 5, 10 yds back, turn sprint 5 yds Tests for agility
73
What are the 3 cardio tests?
YMCA Rockport 1.5 Mile Run
74
YMCA Cardio Test
step onto 12” box for 1min aiming for | 96steps for total of 3min
75
What is the Rockport “Talk Test”
walk mile as fast as you can
76
What is the 1.5 mile test?
Rn 1.5 miles as fast as you can.
77
Zone 1 Cardio
65% - 75% Max HR
78
Zone 2 Cardio
76% - 85% Max HR
79
Zone 3 Cardio
86% - 95% MAX HR
80
Balance Stabilization
no movement in balancing leg (ex: SL balance to reach, SL balance)
81
Balance Strength
full range of motion in balancing leg (ex: SL squat, SL RDL)
82
Balance power
dynamic movement to controlled (multiplanar hop to stabilization, multiplanar SL box hop up with stabilization)
83
Core Stabilization
no spinal movement(ex: plank, floor bridges, floor prone cobra)
84
Core Strength
little spinal movement (ex: reverse crunch, MB crunches)
85
Core power
fast power (MB oblique throw, soccer throw, MB wood chop throw)
86
Local muscles
stabilize spine, near vertebrae (multifidius, TVA, QL, pelvic floor muscle)
87
Global muscles
superficial, move trunk, concentric force & eccentric deceleration (Obliques, Erector spinae, Lats, Psoas, Rectus Abdominis)
88
Plyo Stabilization
little joint movement, 3-5sec holds on landing (ex: squat jump with with stabilization, box jump up with stabilization)
89
Plyo Strength
full range of motion, repetitive (ex: squat jump, tuck jump, butt kick)
90
Plyo power
functional, fast/explosive (ex: ice skaters, SL power step up)
91
Proprioceptively challenging progression
floor -> balance beam -> half foam roller -> foam pad -> balance disc -> wobble board -> bosu ball
92
Body position balancing progression
bilateral/stable -> unilateral/stable -> bilateral unstable-> unilateral unstable
93
Corrective (static stretching)
1-3 sets, 30sec [phase 1]
94
Active (active-isolated stretching)
1-3sets, 1-2sec holds, 5-10reps [phase 2, 3, 4]
95
Functional | dynamic stretching
1set, 10-15reps, 3-10exercises [phase 5] ex: prisoner squat
96
Speed
the ability to move the body in one direction as fast as possible (ex: 40yd dash)
97
Agility
the ability to accelerate/decelerate as fast as possible (ex: LEFT drill, figure 8)
98
Quickness
the ability to react in all 3 planes of motion (ex: ladders, side shuffle)
99
How long should beginners wait to do SAQ Drills after completing them?
48-72 Hours
100
SAQ cues
knees straight ahead, neutral spine
101
Triple flexion of lead leg,
102
hip flexion,
103
knee flexion,
104
dorsiflexion
105
During sprinter drills, what should the foot position be when it strikes the ground?
Dorsiflexed
106
Backside mechanics
107
Triple extension
hip extension, knee extension, plantarflexion
108
What should the trailing leg look like during cable rotations?
triple extension
109
Nervous system
provides a communication network within the body, stimulates human movement through muscle contractions, provide sensory info to brain
110
Neuron
basic unit of nervous system, comprised axon, cell body & dendrites
111
Mechanoreceptors
sensitive to change in length of muscle & rate of change muscle spindles (length/stretch) golgi tendon (tension)
112
Skeletal system
provides framework of our body, supports & protects vital organs,provides framework of our body, supports & protects vital organs
113
Osteoporosis
reduced bone mineral density which increases risk of fracture
114
Osteopenia
lower than normal bone mineral density, precursor to osteoporosis
115
Muscular system
links nervous & skeletal system, generates forces that move human body
116
Open-chain exercises
distal extremities (hands/feet) move, ex: bench press, leg extensions
117
Closed-chain exercises
distal extremities (hands/feet) fixated, ex: squat, chin up, push-up
118
Agonist
main mover,
119
Antagonist
opposite side of agonist (agonist= bicep antag= tricep)
120
Synergist
assisting muscle,Stabilizer = stabilize (TVA, Rotator Cuff)
121
Force-couple relationship
synergistic action of multiple muscles working together to produce movement around a joint (ex: upper & lower traps, serratus anterior help move scapulas upward).

NASM CPT 7 Certification (7 decks)

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