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NASM > Section #3 Review > Flashcards

Section #3 Review Flashcards

1
Q

How should an eccentric muscle action be described?

A

Muscle tension during LENGTHENING of the contractile tissue.

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2
Q

Which of the following conditions would produce nutritional ketosis in the body?

A

A very low-carbohydrate diet.

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3
Q

Which type of exercise accommodates effort whereby the harder the individual pushes or pulls, the more resistance they feel, despite the movement speed remaining constant?

A

Isokinetic

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4
Q

Along with muscle protein synthesis, which of the following is an important function of PROTEIN?

A

Synthesis of hormones, tissues, organs, enzymes, and peptides.

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5
Q

Pronation of the foot describes what multiplanar movements?

A

Ankle Abduction, Dorsiflexion, Eversion

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6
Q

Which type of lipids are considered to be heart-healthy and associated with reduced inflammation?

A

Omega - 3 Fatty Acids

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7
Q

The difference between the end-diastolic and end-systolic volumes is referred to as what?

A

Stroke Volume

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8
Q

How much fluid is recommended for rehydration after an intense training session or event?

A

1.25 times the amount of body weight lost during the activity

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9
Q

If someone went out for a 5-mile jog with their friend, which energy system would provide most of the ATP for this activity?

A

Oxidative Phosphorylation (Only the oxidative phosphorylation system has the capacity to produce enough ATP for longer-duration activities.)

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10
Q

Which of the following would occur during intermittent exercise?

A

All three energy systems would be used at some point during the activity.

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11
Q

During a squat, the lowering phase would be described as what type of muscle action?

A

Eccentric (The lowering phase of a squat is eccentric; whereas, raising up from the lowering phase is concentric.)

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12
Q

At what age is the adolescent brain considered to be fully developed?

A

30

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13
Q

A person walks differently when they move from a sidewalk onto the sand. This is regulated by what function?

A

Motor Function (Motor function is the body’s response to integrated sensory information via the efferent pathway)

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14
Q

What is a primary difference between a food label and a supplement label?

A

A supplement label only needs to list what is present, not specific amounts like a food label.

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15
Q

Which of the following is a major nutritional contributor to muscle protein synthesis (MPS)?

A

The 9 Essential Amino Acids.

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16
Q

What is the resting metabolic rate (RMR)?

A

RMR is the number of calories that the body uses at rest to function.

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17
Q

Which system supplies neural input to organs that run the involuntary processes of the body?

A

Autonomic Nervous System

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18
Q

What is the term for the higher-than-normal energy expenditure during the recovery period after exercise?

A

Excess postexercise oxygen consumption

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19
Q

Which of the following is a component of total daily energy expenditure (TDEE)?

A

Resting Metabolic Rate (RMR)

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20
Q

Omega-3 fatty acids do not include which of the following fatty acids?

A

Palmitic Acid

Includes: DHA, ALA, EPA

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21
Q

In what plane of movement do shoulder HORIZONTAL adduction and abduction occur?

A

Tranverse

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22
Q

Which plane of movement can be described as an imaginary line that bisects the body into right and left sides?

A

Sagittal

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23
Q

Which heart chamber receives oxygenated blood and pumps it to the body?

A

Left Ventricle (A before V)

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24
Q

What term is used to describe the concept of how the functioning of one body segment can impact other areas of the body?

A

Regional Interdependence

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25
Q

What area of the chest contains the heart?

A

Mediastinum

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26
Q

What structure in the heart transfers the electrical signal from the sinoatrial (SA) node to the atrioventricular (AV) node?

A

Internodal Pathway

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27
Q

What best describes an essential amino acid?

A

Must be obtained by diet, cannot be produced by the body.

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28
Q

What are the two categories of bone markings?

A

Depressions and Processes

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29
Q

What measurement is dependent upon the length of the lever arm and the angle between the force application and the lever arm?

A

Torque

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30
Q

What is the concept that describes the human body as a chain of interdependent links that work together to perform movement?

A

Kinetic Chain

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31
Q

Which of the following nutrition professionals is nationally recognized by the Commission on Dietetic Registration to provide clinical, community, food service, and nutrition education?

A

Registered Dietitian Nutritionists

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32
Q

Which component of blood is primarily responsible for clotting mechanisms?

A

Platelets

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33
Q

Overactive hip flexors may lead to which of the following postural compensations?

A

Anterior Tilting of the pelvis and increased low - back arch.

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34
Q

Which of the following is a banned substance in the United States?

A

DMAA

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35
Q

Which of the following would be a helpful and sustainable strategy for achieving a moderate calorie deficit for fat loss?

A

Replacing high calorie foods with leaner substitutes.

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36
Q

What is a characteristic of a type II muscle fiber?

A 
Fewer Capillaries
Larger in Size
More Force Produced
Quick to Fatigue
Short Term Contractions
"Fast Twitch"
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37
Q

What are nonessential amino acids?

A

11

Can be synthesized by the body if overall nutrition intake is adequate.

38
Q

Which component contributes the most to total energy expenditure?

A

Resting Metabolism

39
Q

What type of vessel is responsible for carrying blood back to the heart?

A

Veins

40
Q

Which of the following foods is the most likely to be a good source of omega-3 fatty acids?

A

Salmon

41
Q

Catecholamines are responsible for which of the following actions?

A

Increased Lipolysis

42
Q

What is the name for projections protruding from the bone to which tendons and ligaments attach?

A

Processes

43
Q

Which part of a cell is responsible for using nutrients to create energy for the cell?

A

Mitochondria

44
Q

How are dietary supplements defined?

A

Regulated dietary materials used to increase intake of a desired nutritional component

45
Q

Which governmental agency regulates dietary supplements in the United Kingdom?

A

EFSA

46
Q

What are the three branched chain amino acids (BCAAs)?

A

Isoleucine, Leucine, Valine

47
Q

Which type of joint includes the sutures of the skull?

A

Nonsynovial

48
Q

At what age is the adolescent brain considered to be fully developed?

A

25

49
Q

The cardiovascular and respiratory systems work together to remove what waste product?

A

Carbon Dioxide

50
Q

Which mechanoreceptor is sensitive to changes in muscular tension and rate of that tension change, causing the muscle to relax, which prevents the muscle from excessive stress and possible injury?

A

Golgi Tendon Organs

51
Q

What movement term is used to describe the concept of adducting the shoulder blades so that they become closer together?

A

Scapular Retraction

52
Q

Which of the following is IRON considered to be?

A

Trace Mineral

53
Q

What are triglycerides?

A

Stored form of fat.

54
Q

What are the three types of muscles in the body?

A

Skeletal, Cardiac, Smooth

55
Q

The most well-known and well-researched effect of omega-3 fats relates to which of the following?

A

Heart Health (Help reduce risk of heart disease)

56
Q

Vitamin K supplements should be avoided by those taking which type of medication?

A

Anticoagulants (Warfarin)

57
Q

Which term describes the movement of bones, such as flexion and extension?

A

Osteokinematics

58
Q

Which term describes the movement of joints?

A

Arthrokinematics

59
Q

Which of the following is magnesium classified as?

A

Macromineral

So are: Calcium, Chloride, Phosphorus, Potassium, Sodium, Sulfur.

60
Q

Which of the following muscles are responsible for normal resting state (quiet) breathing?

A

Diaphragm

61
Q

What muscle is used for heavy breathing?

A

Scalenes

62
Q

What muscles are responsible for expiration?

A

Abdominals & Intercostals

63
Q

Weight-bearing exercise helps strengthen bones through what process?

A

Remodeling

64
Q

What effect would sleep deprivation have on growth hormone and cortisol levels?

A

Inadequate sleep will decrease growth hormone and increase cortisole levels.

65
Q

How many B vitamins are there?

A

8

66
Q

What is the high-energy compound used by the body to do work?

A

ATP

67
Q

What types of foods provide all the essential amino acids?

A

Animal Proteins

68
Q

If someone engages in a short, intense burst of activity lasting less than 30 seconds, which energy system will contribute the most to ATP production?

A

ATP - PC System (system is exhausted in less than a minute.)

69
Q

According to current research, what is the optimal range of daily protein intake to maximize muscle protein synthesis?

A

1.6 to 2.2 g/kg of body weight

70
Q

Ergogenic aids are typically consumed for what purpose?

A

To improve athletic performance and/or body composition.

71
Q

Which of the following would be an example of nonexercise activity thermogenesis (NEAT)?

A

Cleaning the house.

72
Q

Which subsystem is responsible for providing both frontal plane mobility and stabilization of the lumbo-pelvic-hip complex?

A

Lateral Subsystem

73
Q

Which division of the skeleton is made up of the arms, legs, and pelvic girdle?

A

Appendicular

74
Q

When ADP is converted to ATP, what is this process called?

A

Phosphorylation

75
Q

Why is nonexercise activity thermogenesis (NEAT) important?

A

Protective against obesity. (increases total daily caloric expenditure, which can be protective against a positive energy balance, which could lead to obesity over time)

76
Q

When a person loses body weight, what is the only way that mass is lost?

A

As exhaled carbon dioxide.

77
Q

Which is very important as a prenatal vitamin?

A

Folate (B9)

78
Q

Which component of blood is primarily responsible for transporting oxygenated blood throughout the body?

A

Red Blood Cells

79
Q

What is the purpose of the Current Good Manufacturing Practices?

A

Provide guidelines to help ensure quality and purity of products.

80
Q

What is credible nutrition information?

A

Info that is rooted in and supported by science.

81
Q

During a squat, the lowering phase would be described as what type of muscle action?

A

Eccentric

82
Q

Which type of muscle fiber has a large number of capillaries?

A

Type 1

83
Q

What are the components of ATP?

A

Adenine, Ribose, 3 Phosphate Groups

84
Q

What are the components of ATP?

A

Adenine, Ribose, 2 Phosphate Groups

85
Q

Extreme dietary restrictions may increase risk for what?

A

Vitamin and mineral deficiencies.

86
Q

During a squat, which muscle group isometrically contracts to prevent unnecessary thigh movement in the frontal plane?

A

Hip Abductors

87
Q

Movement represents the integrated functioning of which three main body systems (HMS)?

A

Muscular, Skeletal, Nervous

88
Q

What surrounds the skeletal muscles and connects them to other surrounding muscles?

A

Fascia

89
Q

What connects bones to bones?

A

Ligaments

90
Q

What connects muscles to bones?

A

Tendons

91
Q

If someone specifically wanted to burn a lot of fat (not necessarily total calories), what type of exercise should they do?

A

Low to moderate intensity exercise for 30 to 60 minutes.

92
Q

What is the main fuel for high intensity exercise?

A

Glucose

NASM (4 decks)

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