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NASM CPT > Unit 2 > Flashcards

Unit 2 Flashcards

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0
Q

Biomechanics

A

The science concerned with the internal & external forces acting on the body and the effects produced by these forces. (Study of applying laws of mechanics & physics to determine how forces affect the human movement and to better predict performance in athletic events.)

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1
Q

Human Movement System

A

Movements represents integrated functioning of the human body: nervous system (central & peripheral), skeletal system (articular), and the muscular system.

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2
Q

Superior

A

Positioned above a reference point.

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3
Q

Inferior

A

Positioned below a point of reference.

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4
Q

Proximal

A

Positioned nearest the center of the body, or point of reference.

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5
Q

Distal

A

Positioned farthest from the center of the body, or point of reference.

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6
Q

Anterior (or ventral)

A

On the front of the body.

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7
Q

Posterior (or dorsal)

A

On the back of the body.

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8
Q

Medial

A

Positioned near the middle of the body.

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9
Q

Lateral

A

Positioned toward the outside of the body.

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10
Q

Contralateral

A

Positioned on the opposite side of the body.

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11
Q

Ipsilateral

A

Positioned on the same side of the body.

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12
Q

Anatomic Position

A

The position with the body erect with arms at the sides and the palms forward (such as anterior, posterior, medial, lateral, abduction, & adduction).

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13
Q

Sagittal Plane

A

An imaginary bisector that divides the body into left and right halves.

  • walls on left and right sides
  • forward and backwards motions
  • flexion/extension
  • walking, squatting, curling, abdominal crunching, etc.
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14
Q

Flexion

A

A bending movement in which the relative angle between two adjacent segments decreases.

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15
Q

Extension

A

A straightening movement in which the relative angle between two adjacent segments increases.

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16
Q

Hyperextension

A

Extension of a joint beyond the normal limit or range of motion (often results in injury).

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17
Q

Frontal Plane

A

An imaginary bisector that divides the body into front and back halves.

  • walls in front and back
  • side to side or lateral motions
  • lateral raises, side lunges, side shuffles, abduction, adduction, etc.
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18
Q

Abduction

A

A movement in the frontal plane away from the midline of the body.

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19
Q

Adduction

A

A movement in the frontal plane back toward the midline of the body.

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20
Q

Transverse Plane

A

An imaginary bisector that divides the body into top and bottom halves.

  • walls above, below, and all sides
  • rotation motions
  • spine rotation, shoulder rotation, hip rotation, horizontal abduction/adduction, etc.
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21
Q

Internal Rotation

A

Rotation of a joint toward the middle of the body.

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22
Q

External Rotation

A

Rotation of a joint away from the middle of the body.

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23
Q

Horizontal Abduction

A

Movement of the arm or thigh in the transverse plane from an anterior position to a lateral position.

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24
Q

Horizontal Adduction

A

Movement of the arm or thigh in the transverse plane from a lateral position to an anterior position.

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25
Q

Scapular Retraction

A

Adduction of scapula; shoulder blades move toward the midline.

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26
Q

Scapular Protraction

A

Abduction of scapula; shoulder blades move away from the midline.

27
Q

Scapular Depression

A

Downward (inferior) motion of the scapula.

28
Q

Scapular Elevation

A

Upward (superior) motion of the scapula.

29
Q 
iso = ?
tonic = ?
metric = ?
kinetic = ?
A 
iso = same/equal
tonic = tension
metric = length
kinetic = motion
30
Q

Isotonic

A

Force is produced, muscle tension is developed, and movement occurs through a given range of motion.
- eccentric vs concentric

31
Q

Eccentric Muscle Action

A

Occurs when a muscle develops tension while lengthening; deceleration.

32
Q

Concentric Muscle Action

A

When a muscle is exerting force greater than the resistive force, resulting in shortening of the muscle; acceleration.

33
Q

Isometric Muscle Action

A

When a muscle is exerting force equal to the force being placed on it leading to no visible change in the muscle length; pausing.

34
Q

Isokinetic Muscle Action

A

When a muscle shortens at a constant speed over the full range of motion.

35
Q

Components of a Fitness Assessment

A

1) Subjective Info (pre-participation health screening (PAR-Q,) general health history, medical history, and lifestyle).
2) Objective Info (physiologic assessments, body composition testing, cardiorespiratory assessments, static & dynamic postural assessments, and performance assessments).

36
Q

Preparticipation Health Screening from PARQ - low, moderate, high risk

A

low risk - no major signs or symptoms of disease; 1 or less cardiovascular disease risk factors

moderate risk - no signs or symptoms of disease; 2 or more cardiovascular disease risk factors

high risk - one or more signs or symptoms of cardiovascular, pulmonary, or metabolic disease.

37
Q

Pulse

A

Created by blood moving or pulsating through arteries each time the heart contracts.

  • preferred measurement on the inside of the wrist
  • most accurate when rising in the morning
  • gentle touch taken same time each day
  • normal is between 70-80 bpm
38
Q

Heart Rate Range

A

Zone 1: 65% to 75%, builds aerobic & aids in recovery

Zone 2: 76% to 85%, increases aerobic & anaerobic endurance

Zone 3: 86% to 95%, builds high-end work capacity

39
Q

Maximum HR method

A

Straight Percentage method:
220 - age = max HR
(220 - age) x HR range

40
Q

HR Reserve (HHR) method

A

Karvonen formula:

THR = [(HRmax - HRrest) x desired intensity] + HRrest

41
Q

Systolic BP

A
  • top number
  • pressure within the arteries after the heart contracts
  • first sound of the heart beat
42
Q

Diastolic BP

A
  • bottom number
  • pressure within the arteries when the heart is resting & filling with blood
  • sound of the beat fading away
43
Q

Normal BP Range

A
  • normal reading is 120/80

- not common for a personal trainer to perform this BP assessment without additional training

44
Q

Body Composition (4 methods)

A

1) skinfold measurements
2) bioelectric impedance
3) underwater weighing
4) circumference measurements

45
Q

Skinfold Measurements

A
  • prior to workout
  • not accurate for obese clients
  • measurements on the right side of the body
  • 4 measurement sites: biceps, triceps, subscapular, & iliac crest
46
Q

Bioelectric Impedance

A
  • conducts electric current through the body to estimate body fat %
  • uses scale or held in hands
47
Q

Underwater Weighing

A
  • hydrostatic weighing

- lean body mass weighs more underwater & body fat weighs less

48
Q

Circumference Measurements

A
  • measures girth of body segments (neck, chest, waist, hips, thighs, calves, & biceps)
  • good method for obese clients
  • can use online calculator to convert measurements to estimate body fat %
  • be consistent
  • waist to hip ratio (waist/hip = ratio)
49
Q

Cardiorespiratory Assessments (2 ways)

A

1) YMCA 3-Minute Step Test

2) Rockport Walk Test

50
Q

5 Kinetic Checkpoints in anterior, lateral, and posterior views

A

Anterior view: foot and ankle; knees

Lateral view: lumbo-pelvic-hip complex (LPHC); shoulders; head and cervical spine

Posterior view: with experience; all checkpoints

51
Q

Postural Assessments: know each and the things to observe

A

1) Overhead Squat Assessment
2) Single-Leg Squat Assessment
3) Pushing Assessment
4) Pulling Assessment

52
Q

Performance Tests

A

1) Push-up test (muscular endurance of upper body)
2) Shark Skill Test (assess lower extremity agility & neuromuscular control)
3) Davies Test (measures upper extremity agility & stabilization)
4) Bench Press (estimate one-rep max on overall upper body strength)
5) Squat (estimate one-rep max on overall lower body strength)

53
Q

Overhead Squat (lateral view overactive muscles)

A

LPHC

  • excessive forward lean - soleus, gastrocnemius, hip flexor complex, ab complex
  • low back arches - hip flexor complex, erector spinae, latissimus dorsi

UPPER BODY
- arms fall forward - latissimus dorsi, teres major, pectoralis major/minor

54
Q

Overhead Squat (anterior view overactive muscles)

A

FEET
- turn out - soleus, lateral gastrocnemius, biceps femoris (short head)

KNEES
- move inward - adductor complex, biceps femoris (short head), TFL, vastus lateralis

55
Q

Overhead Squat (lateral view underactive muscles)

A

LPHC

  • excessive lean forward - anterior tibialis, gluteus maximus, erector spinae
  • low back arches - gluteus maximus, hamstring complex, intrinsic core stabilizers (transverse, abdominis, multifidus, transversospinalis, internal oblique pelvic floor)

UPPER BODY
- arms fall forward - mid/lower trapezius, rhomboids, rotator cuff

56
Q

Overhead Squat (anterior view underactive muscles)

A

FEET
- turn out - medial gastrocnemius, medial hamstring complex, gracilis, sartorius, popliteus

KNEES
- move inward - gluteus medius/maximus, vastus medialis oblique (VMO)

57
Q

Pushing Assessments (overactive muscles)

A

LPHC
- low back arches - hip flexors, erector spinae

SHOULDER COMPLEX
- shoulder elevation - upper trapezius, sternocleidomastoid, levator scapulae

HEAD
- head migrate forward - upper trapezius, sternocleidomastoid, levator scapulae

58
Q

Pushing Assessment (underactive muscles)

A

LPHC
- low back arches - intrinsic core stabilizers

SHOULDER COMPLEX
- shoulder elevation - mid/lower trapezius

HEAD
- head migrates forward - deep cervical flexors

59
Q

Pulling Assessment (overactive muscles)

A

LPHC
- low back arches - hip flexors, erector spinae

SHOULDER COMPLEX
- shoulder elevation - upper trapezius, sternocleidomastoid, levator scapulae

HEAD
- head protrudes forward - upper trapezius, sternocleidomastoid, levator scapulae

60
Q

Pulling Assessment (underactive muscles)

A

LPHC
- low back arches - intrinsic core stabilizers

SHOULDER COMPLEX
- shoulder elevation - mid/lower trapezius

HEAD
- head protrudes forward - deep cervical flexors

61
Q

Single-Leg Squat Assessment (overactive muscles)

A

KNEE

- move inward - adductor complex, biceps femoris (short head), TFL, vastus lateralis

62
Q

Single-Leg Squat Assessment (underactive muscles)

A

KNEE

- move inward - gluteus medius/maximus, vastus medialis oblique (VMO)

63
Q

Structural Efficiency

A

Describes the alignment of the musculoskeletal system that allows our center of gravity to be maintained over our base of support.

64
Q

Torque

A

The ability of any force to cause rotation around an axis.

NASM CPT (9 decks)

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