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NASM CPT > Chapters1-3 > Flashcards

Chapters1-3 Flashcards

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1
Q

Muscle Imbalance

A

Alteration of muscle length surrounding a joint.

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2
Q

Obesity

A

The condition of being considerably overweight, and refers to a person with a body mass index of 30 or great, or who is at least 30 pounds over recommended weight

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3
Q

Overweight

A

A person with a body mass index of 25-29.9 or who is between 25-30 pounds over recommended weight

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4
Q

BMI Equation

A

BMI=703x weightlb

height^2(in^2)

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5
Q

Blood Lipids

A

Also known as triglycerides, blood lipids are carried in the bloodstream by protein molecules known as high-density lipoproteins (HDL) and low density lipoproteins (LDL)

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6
Q

Diabetes Mellitus

A

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

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7
Q

Low-Back Pain

A

Primary cause of musculoskeletal degeneration seen in the adult population, affecting nearly 80% of all adults. Seen in individuals with a curve in the lumbar spine.

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8
Q

Knee injuries

A

80,000-100000 ACL injuries occur annually.

70% are non-contact injuries. Most if these injuries occur between 15-25

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9
Q

Musculoskeletal Injuries

A

More than 1/3 of injuries involve the trunk while 60% of those involve lower back. Work related injuries cost workers approximately 9 days per back episode more than 39 million days of restricted activity.

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10
Q

Deconditioned

A

A state of lost physical fitness which may include muscle imbalances, decreased flexibility and a lack of code and joint stability

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11
Q

Proprioception

A

The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement

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12
Q

Proprioceptively enriches environment

A

An unstable (yet controllable) physical situation in which exercises performed that causes the body to use its internal balance and stabilization mechanisms

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13
Q

OPT MODEL

A

Stabilization Level:
Phase 1-Stabilization Endurance

Strength Level:
Phase 2- Strength Endurance Training
Phase 3-Hypertrophy Training
Phase 4- Maximal Strength Training

Power Level:
Phase 5-Power Training

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14
Q

Goals & Strategies of Stabilization Level Training

Phase 1

A

Goals:

  • improve muscular endurance
  • enhance joint stability
  • increase flexibility
  • enhance control of posture
  • improve neuromuscular efficiency (balance, stabilization, muscular coordination)
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15
Q

Goals & Strategies of Strength Level Training

Phase2: Strength Endurance Training

A

Goals:

  • Improve stabilization endurance and increase prime mover strength
  • improve overall work capacity
  • enhance joint stabilization
  • increase lean body mass

Training:

  • 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
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16
Q

Phase 3: Hypertrophy Training (goals and training)

A

Goal
-Achieve optimal levels of muscular hypertrophy (increase muscle size)

Training Strategies
-High volume, moderate to high loads, moderate or low repetitions (6-12)

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17
Q

Phase 4: Maximum Strength Training

Goals & Training

A

Goals

  • Increase motor unit recruitment
  • Increase frequency of motor unit recruitment
  • improve peak force

Training Strategies
-High loads, low repetitions (1-5), long rest periods

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18
Q

Power Level

Goals & Power Strategies of Power Level Training

Phase 5: Power Training

A

Goals

  • Enhance neuromuscular efficiency
  • Enhance prime mover strength
  • increase rate of force production

Training Strategies

  • Superset one strength and one power exercise per body part in the resistance training portion of the program
  • Perform all power exercises as fast can be controlled
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19
Q

Nervous system

A

A conglomeration of billions of cells specifically designed to provide a communication network within the body

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20
Q

Sensory function

A

The ability of the nervous system to sense changes in either the internal or external environment; transmit nerve impulses from effector sites to CNS

Ex: a stretch on a muscle (internal)
Change from walking on sidewalk to walking on sand (external)

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21
Q

Integrative function

A

The ability of the nervous system to analyze and interpret sensory information to allow for proper decision making, which produces the appropriate response

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22
Q

Motor (efferent) neurons

A

The neuromuscular response to the sensory information; Transmit nerve impulses from CNS to effector sites

Ex: Such as causing a muscle to contract when stretched too far

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23
Q

Proprioception

A

The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement

Ex.When we walk or run our feet give us a price up to feedback about the type of surface or terrain we are on

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24
Q

The neuron

A

the functional unit of the nervous system

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25
Sensory ( afferent ) neurons
Transmit nerve impulses from effector sites (Such as muscles and organs) Via receptors to the brain and spinal cord
26
Interneurons
Transmit nerve impulses from one neuron to another
27
Motor efferent neurons
Transmit nerve impulses from the brain and spinal cord to Effector sites
28
Central nervous system
The portion of the nervous system that consists of the brain and spinal cord and it’s primary function is to coordinate the activity of all parts of the body
29
Peripheral nervous system
Cranial and spinal nerves that spread throughout the body the nerves of the PNS are how the CNS receives sensory input and initiates responses
30
Peripheral nervous system subdivisions:
Somatic- serves outer areas of the body and skeletal muscle: voluntary Autonomic-involuntary systems ( E.G heart, digestion, endocrine glands)
31
Subdivisions of autonomic nervous system
Parasympathetic- decreases activation during rest and recovery Sympathetic -increases activation to prep for activity
32
Mechanoreceptors
Sensory receptors responsible for sensing distortion in body tissues. They are specialized structures that respond to mechanical pressure within tissues and then transmit signals through sensory nerves. They are located in muscles, Tendons ligaments and joint capsules and include muscle spindles, golgi tendon organs, and joint receptors
33
Muscle spindles
Receptors sensitive to change in length of the muscle and the rate of that change
34
Golgi tendon organs
Receptors sensitive to change in tension of the muscle and the rate of that change
35
Joint receptors
receptors surrounding a joint that respond to pressure, Acceleration, and deceleration of the joint
36
The skeletal system
The body’s framework composed of bones and joints
37
Axial skeleton
Portion of the skeletal system that consists of the skull, rib cage and vertebral column.
38
Appendicular skeleton
Portion of the skeletal system that includes the upper and lower extremities, shoulder and pelvic girdles
39
Depressions
Flattened or indented portions of bone which can be muscle attachment sites
40
Process
Processes are projections protruding from the bone where muscles, tendons, and ligaments can attach
41
Skeletal system functions
Supports, protects, allows bodily movement, produces blood, stores minerals
42
Ligaments
Primary connective tissue that connects bones together and provide stability, input to the nervous system, guidance, and the limitation of improper joint movement
43
Anthrokinematics
Joint motion
44
Non-synovial joints
Joints that do not have a joint cavity, connective tissue, or cartilage. These joints exhibit little to no movement
45
Synovial joints
Joints that are held together by a joint capsule and ligaments and our most associated with movement of the body
46
Major motion types
Roll, slide, and spin
47
Important joints to note
Hinge-elbows, ankles: sagittal plane movement Ball and socket – shoulders, hips; most mobile, all three planes of motion
48
Weight bearing exercise
The best method to strengthen bones
49
Tendons
Connective tissues that attach muscle to bone and provide an anchor for muscles to produce force
50
Fascia
Outer layer of connective tissue surrounding a muscle
51
Fascicles
Bundle of individual muscle fibers
52
Muscle fiber
So your components and myofibrils in case in a plasma membrane
53
Myofibrils
Contain myofilaments that or the actual contract that a component of muscle tissue
54
Sarcomere
Functional unit of muscle that produces muscular contraction and consistent repeating sections of action in myosin
55
Sliding filament theory
Thick and thin filaments slide past one another, shortening the entire sarcomere. This shortens the entire length of the sarcomere and thus shortening muscle and producing
56
Type one slow twitch muscle tissue
Smaller size; fatigue slowly
57
Type too fast twitch muscle tissue
Larger size quick to produce maximal tension; fatigue quickly, decreased oxygen delivery
58
Motor unit
A motor Neuron and all of the muscle fibers it innervates. The point at which the motor neuron meets an individual muscle fiber is called the neuromuscular junction
59
Neurotransmitters
Chemical messengers that cross the neuromuscular junction (synapse)to transmit electrical impulses from the nerve to the muscle
60
Neural activation
Contraction of a muscle generated by neural stimulation
61
Agonist muscles
Agonist muscles are muscles that act as prime movers or in other words they are the muscles most responsible for a particular movement. Ex.The gluteus maximus is an agonist for hip extension
62
Synergist muscles
Muscles that assist prime movers during movement. Ex.The hamstring complex in the erector spinae are synergistic with the gluteus maximus during hip extension
63
Stabilizer muscles
Support or stabilize the body, whereas the prime movers and the synergists perform the movement patterns Ex.The transversus abdominis, internal oblique, and multifidus (deep muscles in lower back) Stabilize the low back, pelvis, and hips during hip extension
64
Antagonist
Oppose prime mover. For example a deep hip flexor is antagonistic to the gluteus maximus during hip extension
65
Local stabilization system
Attached directly to vertebrae. Consist of: transverse of dominoes, internal oblique, multifidus, Pelvic floor, diaphragm
66
Global stabilization system
Attach from pelvis to spine. Consists of: quadratus lumborum, psoas major, External oblique, rectus abdominis, gluteus medius, adductor complex, portions of internal oblique
67
Movement system
Attach spine and or pelvis to extremities. Consist of: latissimus dorsi, Hip flexors, hamstring complex, quadriceps
68
Endocrine system
A system of glands that secrete hormones into the blood stream to regulate a variety of bodily functions including the control of mood, growth and development, tissue function, and metabolism
69
Insulin
Insulin helps regulate energy and glucose metabolism in the body. Insulin causes cells in the liver, muscle, and fat tissue to take up glucose from the blood, storing it as glycogen in the liver and muscle
70
Glucagon
One of two hormones secreted by the pancreas that regulates blood glucose levels. It is the opposite of insulin as it functions to raise blood glucose levels by triggering the release of glycogen stores from the liver
71
Catecholamines
Epinephrine a.k.a. adrenaline and norepinephrine are hormones produced by the adrenal glands
72
Cortisol
Cortisol is typically referred to as a catabolic hormone associated with tissue breakdown. Under times of stress such as exercise cortisol is secreted by the adrenal glands and serves to maintain energy supply through the breakdown of carbohydrates fats and proteins
73
Testosterone
Responsible for male sex treats. Testosterone plays fundamental role in the growth and repair of tissues
74
Estrogen
Influence is a fat deposition on hips, buttocks, and thighs; responsible for female sex treats
75
Growth hormone
Anabolic hormone; responsible for bodily growth up until puberty. Growth hormone also increases the development of bone muscle tissue and proteins synthesis; increases fat burning; and strengthens the immune system.
76
Cardio respiratory system
Composed of two Closely related systems, the cardiovascular system consisting of the heart, blood vessels, and blood in the respiratory system, which includes the trachea, bronchi, alveoli, and the lungs
77
Cardiac muscle
Shorter, more tightly connected then skeletal muscle; involuntary
78
Atria
Smaller, superior chambers of the heart; receive blood from veins. They act much like a reservoir
79
Right atrium
Gathers deoxygenated blood returning to the heart from the entire body, where as the left atrium gathers oxygenated blood coming to the heart from the lungs.
80
The left atrium
Gathers oxygenated blood from the lungs
81
Sinoatrial (SA) node
Located in right atrium; initiate impulse for a heart rate; “pacemaker for the heart “
82
Atrioventricular (AV) node
A small mass of specialized cardiac muscle fibers, located in the wall of the right atrium of the heart, that receives heartbeat impulses from the sinoatrial node and direct them to the walls of the ventricles
83
Ventricles
The inferior chamber of the heart that receives blood from its corresponding atrium and, in turn, forces blood into the arteries
84
The right ventricle
Receives the deoxygenated blood from the right atrium and then pumps it to the lungs to be saturated with incoming oxygen
85
The left ventricle
The left ventricle receive the oxygenated blood from the left atrium and proceeds to pump it to the entire body and is longer in size and has thicker walls in the right atrium
86
Arteries
The largest artery in the body is the aorta. Arteries carry blood away from the heart
87
Veins
Vessels that transport blood from the capillaries toward the heart. Venules progressively merge with other venules to form beans
88
Venules
The very small veins that connects capillaries to the larger veins
89
Capillaries
The smallest blood vessels, and the site of exchange of chemicals and water between the blood and the tissues
90
Arterioles
Small terminal branches of an artery which end in capillaries.
91
Functions of blood
Transportation: oxygen, nutrients, hormones Regulation: temperature, pH Protection: clotting, immunity
92
Stroke volume
The amount of blood pumped out of the heart with each contraction. The SV is the difference between the ventricular and diastolic volume and the end systolic volume
93
Heart rate
HR. The rate at which the heart pumps
94
Cardiac output ( Q)
Heart rate times stroke volume, the overall performance of the heart. Cardiac output is a function of heart rate and stroke volume. If an average person has a resting heart rate of 70 BPM and arresting stroke volume of 70 ML/beat, cardiac output would be 70bpmx70mL/beat=4,900mL/min or 4.9 L/min.
95
Respiratory system
A.k.a. the pulmonary system.A system of organs the lungs and respiratory passageways that collects oxygen from the external environment and transports it to the bloodstream
96
Inspiration
The process of actively contracting the inspiratory muscles to move air into the body (inhalation )
97
Expiration
The process of actively or passively relaxing me inspiratory muscles to move air out of the body (exhalation)
98
The two forms of Inspiratory Muscles
Primary; diaphragm external intercostals Secondary; Scalenes, sternocleidomastoid, pectoralis minor
99
Expiration
Relaxing inspiratory muscles (passive) contracting expiratory muscles (active) to move air out.
100
Expiratory Muscles
Internal intercostals, Abdominals
101
Resting oxygen consumption
VO2 is approximately 3.5 mL of oxygen per kilogram of body weight per minute, typically termed 1 MET. VO2=Qxa-VO2
102
Maximal oxygen consumption
VO2max highest rate of oxygen transport and utilization achieved at maximal physical exertion.Test that can be used to predict VO2max include the Rockport walk test, the step test and the YMCA bike protocol test
103
Abnormal breathing patterns
Alterations and breathing patterns can lead to further dysfunction in the human movement system it is associated with stress and anxiety. Breathing patterns that become shallow will directly result in headaches lightheadedness muscular tension and dizziness fatigue poor circulation and or poor sleeping patterns. In adequate oxygen and retention of metabolic waste within muscles can create stiff muscles and joints
104
Cardio respiratory exercise
Increases: Cardiac output, breathing efficiency, oxygen transport in use, use of fats for fuel, mental alertness, ability to relax and sleep, tolerance to stress, lean body mass and metabolic rate. Decreases:Resting heart rate, cholesterol, blood pressure, and the risk of heart disease, blood clots, depression, anxiety, obesity, diabetes.
105
Diffusion
The process of oxygen getting oxygen from the environment to the tissues of the body. Respiratory airways collect those channels air coming from the conducting airways. At the end of the bronchioles are the alveoli made up of alveolar sacs. The alveolar sacs, transport CO2 and O2 in and out of the blood stream.
106
How to manually monitor heart rate
Step one: please index and middle fingers around the palm of the side of the wrist about 1 inch from the top of the rest on the thumb side. Step two: locate the artery by feeling for a pulse with the index and middle fingers apply light pressure and feel the pulse do not apply excessive pressure Step3:Count the number of beats in 60 seconds.Heart rate should be taken after you’ve had five minutes of complete rest Step 4: When measuring the polls during exercise count the number of beats in seconds and add a zero to that number

NASM CPT (2 decks)

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