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NASM CHEAT SHEET > Assessments and program design > Flashcards

Assessments and program design Flashcards

1
Q

What is Periodization?

A

Systemic planning of training to reach the best performance for a specific time frame or event

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2
Q

What is the breakdown of Periodization?

A

Macrocycle: a year or more
Mesocycle: a specific block of training within a macrocycle, typically to prepare for an event. Approx a month long
Microcycle: a weeklong block

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3
Q

What is Linear Periodization?

A

Increasing the intensity of training load while decreasing volume over a period of time

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4
Q

What is Undulating (nonlinear) Periodization?

A

Using changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis

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5
Q

What is the key attribute of overtraining?

A

The client is not recovering between workouts

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6
Q

What is a SMART goal?

A

Specific
Measurable
Attainable
Realistic
Timely

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7
Q

What is the difference between process goals and outcome goals?

A

Process goals are shorter-term, such as going to the gym once. Outcome goals are the result of consistently achieving process goals.

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8
Q

What are 3 cognitive strategies that could change a client’s thinking about exercize?

A
  1. Positive self-talk
  2. Psyching up (preworkout music)
  3. Mental imagery
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9
Q

What 4 things should be covered in your first meeting with a client?

A
  1. Health concern goals
  2. Fitness goals
  3. Past exercise experiences
  4. Fitness assessment
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10
Q

What are the 5 stages of the transtheoretical model?

A
  1. Precontemplation
  2. Contemplation (active in ~6 mos)
  3. Preparation (sporadic activity)
  4. Action (active <6 mos)
  5. Maintenance
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11
Q

What are the characteristics of the PAR-Q+?

A
  1. Subjective
  2. Yes/No
  3. Determines whether it’s safe for a client to begin exercising
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12
Q

What are the characteristics of the Health History Questionnaire (HHQ)?

A
  1. Subjective, but more detailed than PAR-Q+, open-ended questions
  2. Medications
  3. Family history
  4. Job, stress level, etc.
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13
Q

What are the kinetic chain checkpoints?

A
  1. Feet/ankles
  2. Knees
  3. Lumbo-pelvic-hip complex
  4. Shoulders
  5. Head and neck
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14
Q

What is Lower Crossed Syndrome (lordotic posture)?

A

Butt sticking out like for Insta. Anterior pelvic tilt

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15
Q

Which muscles are overactive/tight in Lower Crossed Syndrome? Which are underactive/weak?

A

Tight:
* Hip flexors (psoas, rectus femoris, TFL)
* Lumbar extensors (low-back muscles)
Weak:
* Gluteus maximus and medius
* Hamstring complex
* Abdominals

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16
Q

What is Upper Crossed Syndrome (kyphotic posture)?

A

Rounded, hunched shoulders

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17
Q

Which muscles are overactive/tight in Upper Crossed Syndrome? Which are underactive/weak?

A

Overactive:
* Pectoralis major and minor (chest muscles)
* Levator scapula and sternocleidomastoid (neck muscles)
* Upper trapezius
Weak:
* Middle and lower trapezius, rhomboids (mid-back muscles)
* Deep cervical flexors (muscle deep within the neck)

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18
Q

Which muscles are overactive/tight in Forward Head Posture Which are underactive/weak?

A

Tight:
cervical spine extensors
upper traps
levator scapula
Weak:
rhomboids
lower/mid traps
neck flexors

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19
Q

Tell me about the Overhead Squat assessment

A
  1. First assessment to be performed
  2. Attempt to bring femur parallel to ground
  3. 5 reps
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20
Q

If the feet turn out during an OHS, what muscles are overactive/tight and which are underactive/weak?

A

Tight:
* Gastrocnemius/soleus (calves)
* Hamstrings complex
Weak:
* Anterior and posterior tibialis (shin muscles)
* Gluteus maximus and medius

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21
Q

If you observe knees valgus during an OHS, what muscles are overactive/tight and underactive/weak?

A

Overactive:
* Tensor fascia latae (TFL)(muscle near front of hip)
* Adductor complex (inner thigh muscles)
Underactive:
* Gluteus maximus and medius
* Anterior and posterior tibialis

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22
Q

If you observe an arched lower back during an OHS, what muscles are overactive/tight and underactive/weak?

A

Tight:
* Hip flexors (rectus femoris, psoas, TFL)
* Lumbar extensors (low-back muscles)
* Latissimus dorsi (large back muscle)
Weak:
* Gluteus maximus
* Hamstrings complex
* Abdominals

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23
Q

If you observe a forward lean during an OHS, what muscles are overactive/tight and underactive/weak?

A

Tight:
* Hip flexors
* Gastrocnemius/soleus
* Rectus abdominis and external obliques (superficial abdominal
muscles)
Weak:
* Gluteus maximus
* Hamstrings complex
* Lumbar extensors

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24
Q

If you observe arms falling forward during an OHS, what muscles are overactive/tight and underactive/weak?

A

Tight:
* Latissimus dorsi
* Pectoralis major and minor (chest muscles)
* Teres major (posterior shoulder muscle)
Weak:
* Middle and lower trapezius (mid-back muscle)
* Rhomboids (muscles near shoulder blades)
* Posterior deltoids (back of shoulder muscles)
* Portions of the rotator cuff (small muscles that stabilize the
shoulder)

25
From what perspective is the single leg squat assessment viewed? How many reps are done?
Anterior. 5 reps.
26
If you observe knees valgus during a single leg squat, what muscles are overactive/underactive?
Overactive: * Tensor fascia latae (TFL) * Adductor complex Underactive: * Gluteus maximus and medius * Anterior and posterior tibialis
27
What causes knees valgus?
The adductors are too strong/tight relative to weak abductors and glutes.
28
What are the characteristics of pes planus distortion syndrome?
Collapsed foot arches, knees valgus & internally rotated, hips adducted & internally rotated
29
What muscles are overactive/underactive in pes planus distortion syndrome?
Overactive: * Gastrocnemius and soleus (calves) * Adductor complex (inner thighs) * Hip flexors (muscles near front of hips) Underactive: * Anterior and posterior tibialis (shin muscles) * Gluteus maximus and medius (butt muscles)
30
What are the characteristics of the pushing & pulling assessments?
1. Narrow split stance 2. 10 reps, challenging but not exhausting 3. View from the side the LPHC, shoulders, cervical spine & head
31
If you observe head forward during a pushing/pulling assessment, what muscles are overactive/underactive?
Overactive: * Levator scapulae * Sternocleidomastoid (anterior neck muscles) Underactive: * Deep cervical flexors (deep neck stabilizer muscles)
32
If you observe elevated shoulders during a pushing/pulling assessment, what muscles are overactive/underactive?
Overactive: * Levator scapulae (posterior neck muscles) * Upper trapezius Underactive: * Lower trapezius
33
If you observe low back arching during a pushing/pulling assessment, what muscles are overactive/underactive?
Overactive: * Hip flexors (TFL, psoas, rectus femoris) * Lumbar extensors Underactive: * Gluteus maximus * Hamstrings complex * Abdominals
34
What are the normal resting heart rates for males & females?
Male: 60-70 Female: 72-80 (A RHR 5 beats higher than normal for a client can indicate overtraining)
35
What are the characteristics of the max pushup assessment?
1. lower to 90 degrees at elbow 2. kneeling ok 3. 60 secs or to exhaustion
36
What does the bench press assessment do?
Estimates the one-rep max
37
What is the structure of the bench press and squat assessments? (do not memorize, just summarize)
1. Warm up & do 3 reps 2. 2-minute rest 3. Bench press: add 10-20lbs, Squat: add 30-40lbs 4. Repeat until client can't add any more weight
38
Do we do the Valsalva maneuver?
No we do not!
39
What does the 40-yard dash assess?
reaction capabilities, acceleration, max sprinting speed
40
What does the Pro Shuttle Assessment assess?
acceleration, deceleration, agility, control
41
What is the most valid measurement of aerobic fitness?
VO2 max
42
What type of client is the YMCA 3-minute step test best for? How tall is the step?
Deconditioned clients. 12 inches.
43
What is the Rockport Walk test and who is it best for?
A 1-mile walking test to estimate VO2 max. Best for beginning exercisers.
44
What is the 1.5-mile run test and who is it best for?
Estimates VO2 max using time or HR. Best for fitter people.
45
In the Talk Test, what are the markers of VT1 and VT2?
VT1 (body using equal amts carbs & fats for fuel): breathing becomes audible VT2: client cannot respond verbally
46
What order do we do the assessments in?
1. Health screening questionnaires 2. Physiological assessments (BP) 3. Body composition assessments (skinfold) 4. Postural & movement assessments (OHS) 5. Cardio assessments (Rockport) 6. Performance assessments (40-yd dash)
47
What scale is used for measuring RPE (rate of perceived exertion?)
1-10 (recommended) or 6-20
48
What is the formula for BMI?
(weight in kg)/ (height in M), squared *if using imperial units, multiply the result by 703
49
What is the BMI range for overweight? Obese?
>25 Overweight >30 Obese
50
What can affect the accuracy of a bioelectrical impedance (BIA) test?
Hydration status.
51
What are the general aerobic activity recommendations? (memorize)
150 mins moderate cardio 5X/week OR 75 mins vigorous cardio 3X/week
52
Proprioceptively challenging scale: Equipment
Floor--> Balance beam--> Half foam roll--> Foam pad--> Balance disk--> Wobble board--> Bosu ball
53
Proprioceptively challenging scale: Exercise progressions
1. Two leg and stable 2. Single leg and stable 3. Two leg and unstable 4. Single leg and unstable
54
What are the 3 parts of a plyomertic exercise?
1. Eccentric phase:(deceleration/loading phase) muscles are lengthening 2. Amortization phase (transition phase) 3. Concentric phase (shortening phase): energy is released, e.g. a jump
55
What is the Peripheral Heart Action System?
A variation of circuit training, this alternates between upper body and lower body exercises. MAY lead to better circulation over time.
56
What exercise differences do kids have?
Pretty good at endurance tasks but have lower glycolytic enzymes than adults–can't do longer duration high-intensity tasks. Also more susceptible to environmental stressors (heat/humidity)
57
What are the four Ps of marketing?
1. Product 2. Price 3. Place 4. Promotion
58
What does the LEFT test assess?
Agility, acceleration, deceleration, neuromuscular control
59
What are the four sites of the Durnin-Womersley skinfold assessment?
Biceps, triceps, subscapular, and suprailiac

NASM CHEAT SHEET (4 decks)

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