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LMS NASM Flashcards

1
Q

Short hip flexors so don’t overstride; anterior pelvic tilt, arched lower back. Increases lumbar extension. Decreases hip extension. Injury: hams, ant knee, low back

A

LOWER CROSSED

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2
Q

LOWER CROSSED

A

LOWER HAGS LE/GIT HAVE ATP. Hip, add, gast, sol, lat dorsi, er. spinae /// glutes, int. oblique, trans abdom, ant. tib, post tib.

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3
Q

Ability to react & change position

A

QUICKNESS

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4
Q

Ability to change direction quickly

A

AGILITY

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5
Q

3 FUNCTIONS OF BLOOD

A

Transports, regulates, protects

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6
Q

Average Adult Stroke Volume

A

70ml

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7
Q

Gathers oxygenated blood coming from heart to lungs

A

LEFT ATRIUM

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8
Q

Pressure in heart after contraction

A

SYSTOLIC

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9
Q

BMI FOR OBESE

A

30+

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10
Q

BMI with GREATER RISK OF DISEASE

A

25

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11
Q

Senses TENsion of muscle & change

A

GTO (Golgi Tendon Organ)

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12
Q

Receptors sensitive to length changes in muscle

A

Muscle Spindles

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13
Q

position for exercises for those with hypertension

A

standing, not supine or prone

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14
Q

Static Stretching

A

30 secs, 1-3sets, (kneel hip flex, stand adduct, pec wall stretch, gastroc) - Corrective

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15
Q

Active Isolated Stretch

A

Strength Level - 1-2 sets, hold 1-2 secs, 5-10 reps (gastroc stretch with pronation/supination)

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16
Q

Dynamic Range of Motion

A

Flex and Nerv Syst ability to control range of motion efficiently

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17
Q

Allows agonist, antags & stabilizers in all 3 plans of motion

A

Neuromuscular Efficiency

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18
Q

Alteration of soft muscle tissue surrounding joint

A

MUSCLE IMBALANCE

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19
Q

GASTROC/SOLEUS FUNCTION

A

PLANTAR FLEXION

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20
Q

GLUTE MAX FUNCTION

A

HIP EXTENSION / ROTATION - MOVES LEG BACK AND ROTATES OUTWARD

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21
Q

TFL FUNCTION

A

HIP FLEXION, ABDUCTION, INTERNAL ROTATION; lifts leg up and moves leg away from mid-line; turn leg inwards

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22
Q

PSOAS Function

A

Externally rotate lumbarspine; lifts leg up, out and pulls torso back

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23
Q

LAT DORSI Function

A

Pulls arms down, rotates arm inwards, pulls arms to sides

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24
Q

PRONATION DISTORTION

A

Flat feet - adducted/internally rotated knees
- decreased ankle dorsiflexion & inversion
OA: gast, add, sol, peroneal, IT, hip flex, femoris
UA: Hip Ext. Rot, Vast M, Glutes, P&A tibialis
Inj: Plant fasciitis, post tibilais, tendonitis/shin splints, lower back pain
PROS GASP IF HE FUCKS HER VERY GOOD TAP

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25
PHASE 1
STABILIZATION (tempo: slow / 4-2-1)
26
PHASE 2
STRENGTH ENDURANCE - supersets 8-12 reps, improves stability and endurance, moderate loads, 2-0-2 tempo
27
PHASE 3
Hypertrophy - 6-12reps, increase size
28
PHASE 4
MAX STRENGTH - 1-5 REPS, 85-100% 1rm | type II fibers
29
PHASE 5
POWER - Power adaptations require 1 to 10 reps at 30-45% of 1RM, or approx 10% of body weight - Superset with power exercise - improves rate of force production - enhances prime mover
30
NAME THE BALANCE PROGRESSIONS BEGINNING WITH THE FLOOR
Floor, Beam, 1/2 foam roll, foam pad, balance disk, wobble board, bosu - 2 leg stable, 1 leg stable, 2 leg unstable, 1 leg unstable
31
CORE - local muscles
Trans, Int. Oblique, Multifudus, Pelv. Floor, Diaphraghm
32
CORE - global muscles
Quad lumb., psoas, ext. oblique, ext. portions of the internal oblique, rectus ab, glute medius, adductor
33
CORE - movement
lats, hips, hams, quads
34
Center of gravity maintained over our base of support
Structural Efficiency
35
ACTIVE FLEXIBILITY
Phases 2-3-4 - SMR plus active isolated stretch - full ROM ex. ball roll chest to side & back, lift front foot - supinate and pronate - 1-2 seconds/side
36
FUNCTIONAL FLEXIBILITY
- SMR + Dynamic Stretch Phase 5 - power 1-2 sets, 10-15 reps, 3-10 exercises - active extension using force production to move joint through ROM at higher speeds
37
GAS
Gen. Adapt. Syndrome - how body responds to stress
38
Body increases it's functional capacity to adapt to a stressor
RESISTANCE DEVELOPMENT
39
3 PHASES OF GAS
Alarm Reaction Resistance Development (body increases functional capacity to adapt to stressor) Exhaustion
40
PLYO - STABILIZATION
3-5 sec hold on landing little joint motion ex: sq. jump, box jump up, box jump down, multiplanar jump 0-2 ex, 1-3 sets, 5-8 reps
41
PLYO - STRENGTH
repeat tempo as little time on ground as possible Ex. squat jump, tuck jump, butt kick, power step-up
42
PLYO-POWER
as fast as possible | Ex. ice skaters, s/l power step up, proprio plyo
43
PLYO
ECCENTRIC - Loading phase AMORTIZATION - Between CONCENTRIC - Unloading (like release rubber band)
44
BALANCE - STABILIZATION
``` 1-4 exercises 1-3 sets 12-20 reps or 6-10 per side slow tempo 4-2-1 ex. s/l balance, s/l balance reach, s/l hip rotation, s/l lift and chop, throw & catch ```
45
BALANCE - STRENGTH
``` 0-4 exercises 2-3 sets 8-12 reps medium tempo 2/0/2 ex. s/l squat, s/l squat touchdown, s/l romanian DL, multiplanar step-up & balance, lunge to balance ```
46
BALANCE - POWER
``` Hold landing 3-5 seconds 0-2 exercises 8-12 reps HOP - key word develop deceleration & high levels of eccentric strength ```
47
CORE - STABILIZATION
Slow tempo - 4-2-1 Minimal Spine Movement Ex. floor march, floor bridge, cobra, plank
48
CORE - STRENGTH
``` Medium temp - 2/0/2 0-4 exercises 2-3 sets 8-12 reps Ex. cable rotation, rev. crunch, back ext., ball crunch, dynamic ecc & concentric; full range of motion ```
49
CORE - POWER
``` Tempo - X/X/X 0-2 exercises 2-3 sets 8-12 reps throwing movements ```
50
Inappropriate muscles take over the function of a weak prime mover (ex. hip flex over active, glutes underactive and piriformis steps in)
SYNERGISTIC DOMINANCE
51
Muscle stops working properly due to tight agonist
ALTERED RECIPROCAL INHIBITION
52
ALTERED RECIPROCAL INHIBITION
ex. overactive hip flexors so glutes shut down and don't fire
53
senses change in length & rate of length change as well as prevents muscles going too far too fast
MUSCLE SPINDLES
54
Senses change in TENsion Prevents Excess Stress Causes muscles to relax when excited
GTO
55
Normal extensibility that allows full ROM
FLEXIBILITY
56
Soft tissue models lines of stress
Davis
57
Path of least REsistance
RElative flexibility
58
Cardio Zone 1 - % and goal
65-75% | builds base & aids recovery
59
Cardio Zone 2 - % and goal
76-85% | increases aerobic and anaerobic endurance
60
Cardio Zone 3 - % and goal
86-95% | builds high end work capaciy
61
Isotonic
Concentric & Eccentric
62
Isometric
No movement; muscle is exerting force equal to the force being placed on it leading to no visible change in muscle length; dynamically stabilizes forces
63
Isokinetic
muscle shortens at a constant speed over full range of motion - requires special equipment
64
Muscle's ability to produce tension at different shortening velocities
FORCE VELOCITY CURVE
65
Length of muscle & the tension muscle produces at rest | how actin & myosin overlap
LENGTH TENSION RELATIONSHIP
66
plane with movements from to back
SAGITTAL PLANE
67
plane with movements from side to side
FRONTAL PLANE
68
Force that produces rotation
TORQUE
69
TORQUE IS MEASURED IN
NEWTON METER (NM)
70
GTO provides signal to brain to stop Process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the spindles
AUTOGENIC INHIBITION
71
When one muscle contracts, another relaxes
ACTIVE ISOLATED RECIPROCAL INHIBITION
72
tight agonist inhibits antagonist
ALTERED RECIPROCAL INHIBITION
73
synergist takes over for weak prime mover; phenomenon that occurs when inappropriate muscles take over the function of a weak muscle
SYNERGISTIC DOMINANCE
74
Waist to Hip Ration
waist divided by hips .80 women .95 men
75
Rockport Test - if good, start in zone____
2 for good
76
YMCA step test
96 steps; 24 cycles of up/up/down/down
77
blood pressure
systolic/diastolic 120/80 Systolic - 1st observation of pulse; diastolic - when pulse fades away
78
Average RHR for male
70
79
Average RHR for female
75
80
Subjective vs Objective
Objective is info you observe (like body fat%); subjective is what client tells you
81
Effects of Exercise
Exercise Metabolism
82
S/L Balance with Scaption with foot - progression and regression
Prog - alt. arm, single arm, 1/2 foam roll Reg. - 2 legs on ground / bench
83
Step Up To Balance - Prog. & Regress.
Prog. - higher box, different planes Reg. - lower box, just step
84
Ball Squat - Prog. & Regress.
Prog. - alt arms, single arm, s/l | Reg. - shorter ROM
85
Ball DB Chest Press - Prog. & Regress.
Prog. - alt arm, single arm | Reg . - bench
86
2 arm alt. standard cable row regression
seated row
87
squat - curl to 2 arm press is what category exercise - stabilization, strength or power
strength exercise
88
What phase enhances neuromusc. efficiency?
Phase 5
89
Arm Progressions
2-2-1 | 2 arms, alt. arms, single arms
90
neurom. system senses internal tension to overcome external load
STRENGTH
91
greatest force and shortest time
POWER
92
SAID
principle of specificity; body will adapt to demands placed on it
93
RATE OF FORCE PRODUCTION
max force in minimal time
94
MECHANICAL SPECIFICITY
WEIGHT
95
NEURO SPECIFICITY
SPEED
96
METABOLIC SPEFICITY
ENERGY DEMAND ON BODY
97
CHOLESTEROL
50% OVER 200 200-239 Borderline 240 -high
98
obesity %
50
99
Type 1 diabetes
juvenile
100
Type II diabetes
95% of population
101
cardio suggested minimiums
150 mins/wk - or 75 vigorous
102
Borg Scale
Rate of Perceived Exertion (RPE 1-20; moderate is 12-14)
103
obesity BMI
over 30
104
deaths from cardio disease and cancer
.57
105
americans overweight
.66
106
what cardio do you avoid if feet turn out?
incline treadmill
107
Are multiple sets superior to single sets
yes
108
science of internal and external forces
biomechanics
109
Ipsilateral
same side of body
110
1st class lever
head nod
111
2nd class lever
calf raise
112
3rd class lever
push-up
113
cardio benefit
decreases RHR
114
3.5ml O2xkg-lxm-1
MET - Avg. RMR (Met)
115
cardio for general health
mod. intensity, less than 60% of max oxygen consumption
116
LOCAL CORE MUSCLES
Type 1 | Verterbral, mulitifudus, trasnv., internal, pelvic floor, diaphragm
117
GLOBAL CORE
Attach muscles to spine - transfer loads to upper/lower | psoas, quad lumb, ext & ext. parts of internal oblique, rect abdom, glutes, adduct, gracillis, pectineas
118
MOVEMENT CORE
LHHQ - lat dorsi, hip flex, ham, quads Concentric & eccentric - pelivis to extremities
119
Does plyo decrease RHR?
NO
120
Squat Jump is a ___________excercise
PLYO STRENGTH - (Plyo Power has a hop)
121
SAQ
Weight loss more effective with HIIT
122
___% loss of bone 2.5x greater risk of hip fracture
10%
123
Front Side - dynamics
front leg aligns, ankle dorsiflexion, knee flexion, hip flexion, neutral pelvis (frOnt - dOrsi)
124
Back Side - dynamics
rear leg aligns, ankle plantar flexion, knee & hip extension (bAck - plAnt)
125
reaction time; change position with max rate of force in all planes and positions
QUICKNESS
126
ability to stop/start/change direction quickly
AGILITY
127
stride rate + length in 1 direction as fast as possible
SPEED
128
YOUTH - SAQ
develops physical activity 1-2 sets 2-3 reps 6-8 drills
129
SAQ - POWER
6-10 drills | athletic conditioning

LMS NASM (1 decks)

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