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NASM > Module 3 > Flashcards

Module 3 Flashcards

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1
Q

flexibility

A

the normal extensibility of all soft tissues that allows the full range of motion of a joint

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2
Q

extensibility

A

capability to be elongated or stretched

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3
Q

dynamic range of motion

A

combination of flexibility and the nervous system’s ability to control this range of motion efficiently

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4
Q

neuromuscular efficiency

A

ability of the neuromuscular system to allow agonists, antagonists, and stabilizers to work synergistically to produce, reduce, and dynamically stabilize the entire kinetic chain in all three planes of motion;
how well the nervous and muscular systems work tougher to create movement

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5
Q

postural distortion patters

A

predictable patterns of muscle imbalances

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6
Q

relative flexibility

A

the tendency of the body to seek the path of least resistance during functional movement patterns

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7
Q

muscle imbalance

A

alteration of muscle length surrounding a joint

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8
Q

reciprocal inhibition

A

simultaneous contraction of a muscle and the relaxation of its antagonist to allow movement to take place

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9
Q

altered reciprocal inhibition

A

concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonists;
reduces the force output capabilities;
can be the result of synergistic dominance

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10
Q

synergistic dominance

A

neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover;
can cause synergistic muscles to become overactive;
can be a result of altered reciprocal inhibition

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11
Q

arthrokinematics

A

motion of joints in the body

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12
Q

arthrokinetic dysfunction

A

altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint;
cause my muscle imbalances

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13
Q

autogenic inhibition

A

process by which neural impulses are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles;
stretching overactive muscles before a workout, reduces its over activeness and cancels the negative affects of altered reciprocal inhibition;
eventually creating an improves range of motion

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14
Q

pattern overload

A

consistently repeating the same pattern of motion which may place abnormal stresses on the body

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15
Q

Davis’s law

A

states that soft tissue models along the longes of stress

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16
Q

static stretching

A

process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds;
only for muscles identified as short and/or overreactive

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17
Q

active-isolated stretching

A

process of using agonists and synergists to dynamically move the joint into a range of motion;
reduced any latent tightness from previous workouts;
ensures full range of motion continues;
same exercises for static stretching and held for 1-2 seconds and repeated for 5-10 reps

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18
Q

dynamic stretching

A

active extension of a muscle, using force production and momentum to move the joint through a full available range of motion;
body weight exercises that take joints through their full range of motion;
can be used for flexibility and cardiorespiratory warmup

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19
Q

cardiorespiratory fitness

A

ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activities

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20
Q

integrated cardiorespiratory training

A

cardiorespiratory training programs that systematically progress clients through various stages to achieve optima l levels of physiological, physical, and performance adaptations by playing stress on the cardiorespiratory system

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21
Q

general warm-up

A

low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow;
running on a treadmill

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22
Q

specific warmup

A

low-intensity exercises consisting of movements that mimic those that will be included in the more intense exercise that is to follow;
dynamic stretching is often used as a specific warm-up

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23
Q

frequency

A

the number of training sessions in a given timeframe

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24
Q

intensity

A

level of demand that a given activity places on the body

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25
maximal oxygen consumption (VO2max)
highest rate of oxygen transport and utilization achieved at maximal physical exertion; requires specialized scientific equipment; individual much exercise at maximum capacity
26
oxygen uptake reserve (VO2R)
difference between resting and maximal oxygen consumption; requires estimate of VO2max and VO2rest; 50% VO2R is the intensity for most adults
27
ventilatory threshold (Tvent)
the point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production
28
time
length of time an individual is engaged in a given activity
29
type
type of mode of physical activity in which an individual in engaged
30
enjoyment
amount of pleasure derived from performing a physical activity
31
overtraining
excessive frequency, volume, or intensity of training, resulting in fatigue (which is also caused by a lack of proper rest and recovery)
32
core
structures that make up the limbo-pelvic-hip (LPHC) complex, including spine, the pelvic girdle, abdomen, and the hip joint
33
drawing- in maneuver
a maneuver used to recruit the local stabilizers by drawing the navel in toward the spine
34
bracing
occurs when you have contracted both the abdominal, lower back, and buttock muscles at the same time; also referred to as bearing down
35
relative flexibility can lead to
motor learning of poor movement patterns
36
cycle of physiological principles
when muscle imbalances are present; it leads to altered neuromuscular control, tissue fatigue, and injury
37
cumulative injury cycle
cycle of protection and repair that can leave the body in a reduced state of neuromuscular efficiency; injury causes trauma --> inflammation occurs --> muscle spasms --> knots and adhesions form --> alters neuromuscular control --> continued muscle imbalances --> starts cycle over
38
Golgi tendon organs (GTOs)
sense muscular tension and rate of tension change; | when senses too much tension, the central nervous system signals to relax the muscle to reduce injury
39
muscle spindles
sense muscular length and rate of length change; | when muscles lengthen too much or too fast, they tell the central nervous system to contract to reduce injury
40
how long to stretch when the Golgi tendon organs overshadow muscle spindles
typically 30 seconds
41
integrated flexibility continuum at stabilization level
corrective flexibility is applied with self-myofascial release and static stretching
42
integrated flexibility continuum at strength level
active flexibility is done with self-myofascial release and active-isolated stretching
43
integrated flexibility continuum at power or athletic competition
function flexibility by self-myofascial release and dynamic stretching
44
self-myofascial release
foam rolling; at every level of the OPT model; massage ball, or similar device to locate knots in muscles; pressure is applied to the knot and held for at least 30 seconds; calms down overactive muscles without having to lengthen them; used after workouts to help calm muscles back down for optimal recovery
45
warming up before exercise
causes increased heart rate and respiratory rates, increased tissue temperatures, and increased state of physiological preparation for intense activity (5-10 minutes)
46
cool downs
reduce heart rate and breathing rates, gradually cools body temperatures, returns muscles to their optimal length-tension relationships, prevents blood pooling in the lower extremities, and restores physiological systems to baseline (5-10 minutes)
47
FITTE
frequency, intensity, time, type, and enjoyment
48
how much high intensity activity is recommended to improve cardiorespiratory fitness
3-5 days
49
physical activity guidelines for Americans recommended how much activity a week
2.5 hours of moderate-intensity aerobic activity; | or 75 min of vigorous intensity activity
50
ways to determine cardiorespiratory intensity for a client
``` VO2 method VO2 reserve peak metabolic equivalent method (MET) maximal heart rate (MHR) heart rate reserve Borg rating of perceived exertion (RPE) scales talk test ```
51
peak metabolic equivalent method
identifies exercise intensity; | one MET = a VO2 value of 3.5mL O2 x kg bodyweight x 1 min = average metabolic rate for adults
52
maximal heart rate (MHR) method
most commonly used to set exercise intensity; | estimates persons max heart rate by 220-age
53
heart rate reserve
more accurate then max heart rate method to set target heart rate; requires estimate of HRmax; target heart rate (THR) = [(HRmax-HRrest) x desired intensity] + HRrest
54
Borg RPE
ratings of 6 to 20, 6 being no exertion at all and 20 being max exertion; can be modified for 1-10 scale
55
stage training
the planned application of target heart rate training zones
56
stage 1
starting point for beginner clients; | stead state cardio training with zone 1 intensities
57
stage 2
cardio training used to begin improving the anaerobic (lactate threshold); uses intervals with heart rate zone 1 and 2
58
stage 3
interval heart rate between zones 1, 2, and 3
59
point from which all forces are originated for movement
core
60
core is also referred to as
limbo-pelvis-hip complex (LPHC)
61
local stabilization system
attached directly to vertebrae; primarily type 1 (slow twitch) stabilize the vertebral column to protect spinal cord; transverse abdominis, internal obliques, lumbar multifidus, diaphragm
62
global stabilization system
attach form spine to pelvis; stabilize LPHC during functional movements; quadrates lumborum, poses major, external obliques, portions of the internal obliques, rectus abdomens, gluteus medius, adductor complex (adductor Magnus, adductor longus, adductor brevis, gracilis, pectinous)
63
movement system
most superficial; | responsible for movement throughout the LPHC; latissimus dorsi, hip flexors, hamstring complex, quadriceps
64
core training in the stabilization level
little to no movement through the spine and pelvis, focus on isometric contractions; prone iso-abs (planks) most common
65
core training in the strength level
take spine through a full range of motion with eccentric and concentric muscle actions; crunches, cable rotations
66
core training in power level
explosive movements; through movements in all 3 planes of motion

NASM (7 decks)

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