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NASM Flashcards > Chapter 1 > Flashcards

Chapter 1 Flashcards

1
Q

muscular imbalances

A

The alteration of a muscles length that surrounds a joint

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2
Q

How are muscular imbalances caused?

A

Muscular imbalances are caused by a variety of different things including emotional duress, repetitive movements, bad training techniques, the lack of neuromuscular efficiency, poor core strength, cumulative trauma and stress caused by postural problems.

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3
Q

Obesity vs. Overweight

A

Being overweight is considered having a BMI index between the ranges of 25 and 29.9 and between 25 and 30 pounds over the recommended height to weight ratio. Being obese is considered having a BMI of 30 or more with at least 30 pounds overweight for the height to weight ratio.

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4
Q

proprioception

A

Proprioception is the cumulative input into the central nervous system coming from the various Mechanoreceptors in the body that sense limb movement as well as body position. For example, while running your feet send proprioceptive feedback depending on the type of surface you are running on.

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5
Q

proprioceptive enriched environments

A

These are unstable environments that are controlled. These challenge one’s Internal balance and stabilization.

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6
Q

OPT training model brief definition

A

systematic training approach that builds on itself and the general phases of stabilization, strength, and power.

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7
Q

Nervous system

A

the communication network within the body

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8
Q

central nervous system CNS

A

brain and spinal cord, coordinates activity of the body

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9
Q

peripheral nervous sytem PNS

A

nerves connecting the CNS to the rest of the body and environment

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10
Q

Somatic peripheral nervous system

A

serves outer areas of the body and skeletal muscle voluntary

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11
Q

autonomic peripheral nervous system

A

involuntary systems such as heart and digestion

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12
Q

subdivisions of autonomic nervous system

A

parasympathetic and sympathetic

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13
Q

parasympethetic

A

decreases activation during rest and recovery “rest and digest”

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14
Q

sympathetic

A

increases activation to prep for activity “fight or flight”

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15
Q

neuron

A

functional unit of the nervous system

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16
Q

motor efferent neurons

A

transmit nerve impulses from CNS to effector sites

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17
Q

Sensory afferent neurons

A

respond to stimuli transmit nerve impulses from effector sites to CNS

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18
Q

mechanoreceptors

A

sense distortion in body tissues

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19
Q

joint receptors

A

respond to pressure, acceleration and deceleration of joints

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20
Q

golgi tendon organs

A

sense changes in muscular tension

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21
Q

muscle spindles

A

sense changes in muscle length

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22
Q

tendons

A

connect muscle to bone, provide an anchor for muscles to produce force

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23
Q

fascia

A

outer layer of connective tissue surrounding a muscle

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24
Q

fascicles

A

bundles of individual muscle fibers

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25
Q

muscle fiber

A

cellular components and myofibrils encased in a plasma membrane

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26
Q

sarcomere

A

produces muscular contraction; repeating sections of actin and myosin

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27
Q

sliding filament theory

A

thick and thin filaments slide past one another shortening the entire sarcomere

28
Q

type 1 (slow twitch) muscle tissue

A

smaller size; fatigue slowly

29
Q

Type 2 (fast twitch) muscle tissue

A

larger size; quick to produce maximal tension, fatigue quickly

30
Q

motor unit

A

one motor neuron and the muscle fibers it connects with

31
Q

neural activation

A

contraction of a muscle generated by neural stimulation

32
Q

neurotransmitters

A

chemical messengers that transport impulses from nerve to muscle

33
Q

Local stabilization system

A

attach directly to vertabrae

consists of: transverse abdominis, internal oblique, multifidus, pelvic floor, diaphragm

34
Q

global stabilization system

A

attach from pelvis to spine
Consists of: quadratus lumborum, psoas major, external oblique, rectus abdominis, gluteus medius, adductor complex, portions of internal oblique

35
Q

movement system

A

attach spine and/or pelvis to extremities

consists of: latissimus dorsi, hip flexors, hamstring complex, quadriceps

36
Q

BMI

A

BMI = 703 ×
weight (lb)
height2 (in2)

37
Q

blood lipids

A 
Also
known as cholesterol
and triglycerides, blood
lipids are carried in the
bloodstream by protein
molecules known as
high-density lipoproteins
(HDL) (good) and low-density
lipoproteins (LDL). (bad)
38
Q

diabetes mellitus

A 
Chronic metabolic
disorder caused by insulin
deficiency, which impairs
carbohydrate usage and
enhances usage of fats
and proteins.
39
Q

cholesterol levels

A

A healthy total cholesterol level is less than 200 mg/dL. A borderline high cholesterol level
is between 200 and 239 mg/dL, and a high-risk level is more than 240 mg/dL

40
Q

deconditioned

A 
A state
of lost physical fitness,
which may include muscle
imbalances, decreased
flexibility, and a lack of
core and joint stability.
41
Q

physiological benefits of the OPT model

A

Improves cardiorespiratory effi ciency
◆ Enhances benefi cial endocrine (hormone) and serum lipid (cholesterol) adaptations
◆ Increases metabolic effi ciency (metabolism)
◆ Increases bone density

42
Q

physical benefits of OPT model

A

Decreases body fat
◆ Increases lean body mass (muscle)
◆ Increases tissue tensile strength (tendons, ligaments, muscles)

43
Q

performance benefits of OPT

A 
◆ Strength
◆ Power
◆ Endurance
◆ Flexibility
◆ Speed
◆ Agility
◆ Balance
44
Q

Phases of training

A

Smaller divisions of
training progressions
that fall within the three
building blocks of training.

45
Q

muscular endurance

A

A muscle’s ability to
contract for an extended
period

46
Q

neuromuscular efficiency

A 
The ability
of the neuromuscular
system to enable all
muscles to efficiently
work together in all
planes of motion.
47
Q

stabilization stage

A

Th e main focus of this form of training is to increase muscular endurance
and stability while developing optimal neuromuscular effi ciency (coordination).
Th e progression for this level of training is proprioceptively based. Th is means that
diffi culty is increased by introducing a greater challenge to the balance and stabilization systems of the body

48
Q

Goals of phase 1 stabilization training

A 
Improve muscular endurance
» Enhance joint stability
» Increase fl exibility
» Enhance control of posture
» Improve neuromuscular effi ciency (balance, stabilization, muscular
coordination)
49
Q

training strategies for stabilization

A

» Training in unstable, yet controllable environments (proprioceptively
enriched)
» Low loads, high repetitions

50
Q

prime mover

A

The
muscle that acts as the
initial and main source of
motive power.

51
Q

superset

A 
Set of two
exercises that are
performed back-to-back,
without any rest time
between them.
52
Q

goals of strength in OPT model

A

Th e emphasis is to maintain stabilization endurance while increasing prime mover
strength. Th is is also the level of training an individual will progress to if his or her goals
FIGURE 1. 3
Proprioceptive push-up
progression.
10 Section 1 – Fundamentals of Human Movement Science
are hypertrophy (increasing muscle size) or maximal strength (lift ing heavy loads).

53
Q

phase 2 goal of strength in OPT model

A

In Phase 2: Strength Endurance Training, the goal is to enhance stabilization
endurance while increasing prime mover strength. Th ese two adaptations are accomplished by performing two exercises in a superset sequence Th e principle behind this method is to work
the prime movers predominantly in the fi rst exercise to elicit prime mover strength.
Th en, immediately follow with an exercise that challenges the stabilization muscles.
Th is produces an increased ability to maintain postural stabilization and dynamic joint
stabilization.

54
Q

phase 3 OPT

A

Hypertrophy Training is designed for individuals who have the goal of
maximal muscle growth (such as bodybuilders)

55
Q

Phase 4 OPT goals

A

Th e premise behind this phase of training is the execution of a traditional strength
exercise (with a heavy load) superset with a power exercise (with a light load performed
as fast as possible) of similar joint dynamics. Th is is to enhance prime mover strength
while also improving the rate of force production

56
Q

rate of force production

A

Ability of
muscles to exert maximal
force output in a minimal
amount of time.

57
Q

OPT stands for

A

optimum performance training model

58
Q

Phase 1 stabilization goals

A 
Improve muscular endurance
» Enhance joint stability
» Increase fl exibility
» Enhance control of posture
» Improve neuromuscular effi ciency (balance, stabilization, muscular
coordination)
59
Q

Phase 1 training strategies

A

» Training in unstable, yet controllable environments (proprioceptively
enriched)
» Low loads, high repetitions

60
Q

Phase 2 strength endurance goals

A

» Improve stabilization endurance and increase prime mover strength
» Improve overall work capacity
» Enhance joint stabilization
» Increase lean body mass

61
Q

phase 2 training strategies

A

» Moderate loads and repetitions (8–12)
» Superset: one traditional strength exercise and one stabilization exercise per
body part in the resistance training portion of the program

62
Q

phase 3 hypertrophy goals

A

» Achieve optimal levels of muscular hypertrophy (increase muscle size)

63
Q

phase 3 hypertrophy training strategies

A

» High volume, moderate to high loads, moderate or low repetitions (6–12)

64
Q

phase 4 maximum strength training goals

A

» Increase motor unit recruitment
» Increase frequency of motor unit recruitment
» Improve peak force

65
Q

phase 4 maximum strength training strategies

A

» High loads, low repetitions (1–5), longer rest periods

66
Q

phase 5 power training goals

A

◆ Goals
» Enhance neuromuscular effi ciency
» Enhance prime mover strength
» Increase rate of force production

67
Q

phase 5 power training strategies

A

» Superset: one strength and one power exercise per body part in the resistance
training portion of the program
» Perform all power exercises as fast as can be controlled

NASM Flashcards (22 decks)

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