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Devs notes > NASM > Flashcards

NASM Flashcards

1
Q

Where is the rectus abdominis muscle? What does it do?

A

The ab muscles. Spinal flexion/extension, lateral flexion, and STABILIZES THE LUMBO-PELVIC-HIP (LPHC) complex

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2
Q

What do platelets do?

A

Blood clotting

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3
Q

What do red blood cells do?

A

carry oxygen

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4
Q

what do white blood cells do?

A

fight infections

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5
Q

Respiratory rate range (BPM) and the average resting rate

A

12-20; 15 is average BPM

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6
Q

Where is the transverse abdominis? What does it do?

A

Under the abs. Stabilizes the lumbo-pelvic-hip complex.

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7
Q

What is homeostasis?

A

The process by which the human body strives to maintain a relatively stable equilibrium.

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8
Q

What does the gluteus medius do? Where is it?

A

Hip abduction and internal/external rotation

also stabilizes the lumbo-pelvic-hip complex

Very top muscle of the butt

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9
Q

What is the brachioradialis? Where is it?

A

Helps flex/extend the elbow. Along the outer elbow/forearm

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10
Q

What is the latissimus dorsi? Where is it?

A

Large back muscle. Shoulder extension, flexion, abduction, adduction, and rotation.

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11
Q

What is the serratus anterior? Where is it?

A

Around rib cage. Scapular protraction (extending out) and retraction.

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12
Q

What are the rhamboids? Where are they? The types?

A

Middle back below neck. Major and minor. Retraction, protraction, and rotation off the scapula.

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13
Q

What is the sartorius? Where is it?

A

runs from the bottom of the top of the pelvis to the knee. extension, flexion and rotation of the knee. hip flextion/ext, rotation and abduction.

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14
Q

What is the Jackson and Pollack 3 Site protocol? Where is it used. What are the locations for men and women?

A

measures the thickness of skinfolds in 3 places for body fat percent estimate.
In healthy populations.
Men - chest, abdomen, thigh
Women - triceps, suprailiac, thigh

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15
Q

What sites are used for men and women in the Jackson and Pollack 7 site protocol?

A

Men and women - Chest, mid-axillary, sub scapular, triceps, abdomen, suprailiac, thigh

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16
Q

What is hypertrophy?

A

the enlargement of an organ or tissue. in the context of fitness, it is often used to describe the enlargement of skeletal muscle.

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17
Q

What is the 4 site Durnin-Womersley protocol? What are the sites?

A

Measures the thickness of skin folds at 4 different places within the body to estimate body fat percentage. The sites are biceps, triceps, sub scapular, and suprailic.

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18
Q

What are the 3 stages of OPT training?

A

Stabilization, strength and power

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19
Q

What are the training phases?

A

Stabilization end, strength end, hypertrophy, max strength, and power

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20
Q

What are the three parts of a neuron?

A

cell body, axon, dendrites

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21
Q

What are the three joint motions?

A

roll, slide, spin

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22
Q

What are the functions of the skeletal system?

A

Shape, protection, movement, blood production and store minerals

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23
Q

What are the layers of a muscle?

A

epimysium, perimysium, endomysium (deepest)

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24
Q

What are the types of muscle fibers? What are they also referred to as?

A

Type 1 - slow twitch

Type 2 - fast twitch

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25
Q

Slow twitch (type 1) fibers facts and why are these fibers important?

A

have large number of capillaries, so they deliver oxygen
they’re smaller in size
they’re slower to fatigue due to the oxygen (more resistant to fatigue)
generate lower amounts of force.

important for muscles that need to produce long-term contractions necessary for stabilization and postural control (deep musculature of the spine)

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26
Q

type 2 (fast twitch) fiber facts and what they are used for?

A

larger is size and produce maximal tension faster. Quick to fatigue bc they have lower oxygen capacity. They are important for muscles that produce movements requiring high levels of force and power, such as quads when sprinting.

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27
Q

What is the All-or-nothing principle?

A

Motor units are the amount of force they generate, they either contract maximally or not at all.

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28
Q

What is ATP? What does it do?

A

Adenosine Triphosphate, a high energy molecule that serves as the main form of energy in the human body, know as the energy currency of the body.

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29
Q

Types of joints

A

Synovial, non axial and nonsynovial.

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30
Q

What are synovial joints?

A

Joint with fluid

Most common joint in the body. Have multiple layers. Produce synovial fluid.

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31
Q

What are non axial joints? What do they do?

A

Simplest movements of all joints. Move back and forth or side to side. (Wrist).

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32
Q

What are nonsynovial joints?

A

no joint capsules, connective tissue or cartilage. little to no movement. such as the skull.

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33
Q

What are muscle spindles? What do they do?

A

Sensory receptors sensitive to change in length of the muscle and the rate of that change. When the specific muscle is stretched, the spindles within the muscle are also stretched, which in turn conveys info to the CNS about the position of various body parts.

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34
Q

What are Golgi tendon organs and what do they do?

A

A specialized sensory receptor located at the point where skeletal muscle fibers insert into the tendons of the muscle,

sensitive to change in muscular tension and rate of change. They cause the muscle to relax, which prevents stress and injury.

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35
Q

What two things are important in relation to flexibility training?

A

Muscle spindles and golgi tendon organs

36
Q

Blood flow of the heart

A

unoxygenated blood from body goes to right atrium, then to the right ventricle, right ventricle sends the blood to the lungs. Oxygenated blood from the lungs comes into the left atrium, the blood then goes from the left atrium to the left ventricles. The left ventricle pumps oxygenated blood to the body.

37
Q

What is reactive training also known as? What is it?

A

Pylometric training.
Exercises that generate quick, powerful movements involving explosive concentric muscle contraction preceded by an eccentric muscle action.

38
Q

What is sarcopenia?

A

an age related loss of muscle mass resulting in weakness and frailty in older adults.

39
Q

What are the types of blood vessels?

A

Arteries, arterioles, capillaries, venues, veins

40
Q

What are the functions of the blood?

A

Transport oxygen, transport waste, transport hormones, carries heat, regulates temp, clotting protects leaving, fights disease in sickness

41
Q

What is the ATP-PC system?

A

An energy system that provides energy very rapidly for approx. 10-15 seconds, via anaerobic metabolism. Provides energy for high intensity short durations.

42
Q

What is glycolysis?

A 
a metabolic process that occurs in the stool of a cell that converts glucose into the pyruvate and ATP. Anaerobic glycolysis refers to when this process occurs in the absence of oxygen. 
produces more than the ATP-PC, but is slower. 
lasts longer (30-60 sec), can be increased by high intensity training.
43
Q

What are the 3 oxidative systems?

A

Aerobic glycolysis, krebs cycle and electron transport chain (ETC)

44
Q

What is concentric muscle action?

A

a muscle action that occurs when a muscle is exerting force greater than the resistive force, resulting In a shortening of the muscle

45
Q

What are lipids?

A

Group of fats/fatty acids and their derivatives, including triglycerides, phospholipids, and sterols.

46
Q

What are triglycerides?

A

the chemical or substrate form in which most fat exists in food as well as in the body.

47
Q

What are phospholipids?

A

Type of lipid, (fat) comprised of glycerol, two fatty acid changes, and a phosphate group.

48
Q

What are sterols?

A

a group of lipids with a ring like structure? Cholesterol is a type of sterol.

49
Q

What is the vestibular system?

A

Provides information about the position of the body and the head, and spatial orientation relative to its surrounding environment; located in the inner ears that assist with balance.

50
Q

Somatosensory systems

A

Provides information hat s acquired from the receptors in the body (skin, muscle, joints, tendons, about the position ad motion of the body parts relative to other body regions and the support surface.

51
Q

What is the SWOT analysis?

A

A professional development technique that helps individuals identify their personal strengths and weaknesses, opportunities for growth, and potential threats to success.

52
Q

Tight muscles during pronationdistortion?

A 
gastrocnemius
soleus
peroneals
adductors
illotibial head
hip flexor complex
bicep femoris (short)
53
Q

weak muscles during pronationdistortion

A 
anterior tibialis
posterior tibialis
vastus medialis
gluteus medius/maximus
hip external rotators
54
Q

lower crossed tight muscles

A 
gastrocnemius
soleus
hip flexor complex
adductors
latissmus dorsi
erector spinae
55
Q

lower crossed weak muscles

A 
anterior tibialis
posterior tibialis
gluteus maximus
lucius medius
transverse abdominis
internal oblique
56
Q

upper crossed tight muscles

A 
upper trapezius
levator scapulae
sternocleidomastoid
scalene
latissimus dorsi
teres major
pec major/minor
57
Q

upper crossed weak muscles

A 
serratus anterior
rhomboids
mid trapezius
lower trapezius
infraspinatus
58
Q

Overhead squat turn out tight muscles

A

soleus
lateral gastrocnemius
biceps femoris

59
Q

OHS feet turn out weak muscles

A 
medial gastrocnemius
medial hamstring
grasilis
sartorius
popliteus
60
Q

OHS knees more in tight muscles

A

adductor complex
bicep femoris
tensor facia latae
vastus lateralis

61
Q

OHS knees move in weak muscles

A

Gluteus medius/maximus
vastus madialis
oblique

62
Q

OHS LPHC leans forward tight muscles

A

soleus
gastrocnemius
hip flexor complex
abdominal complex

63
Q

OHS LPHC leans forward weak muscles

A

anterior tibialis

erector spinae

64
Q

OHS low back arches tight muscles

A

hip flexor complex
arrector spinae
latissimus dorsi

65
Q

OHS low back arches weak muscles

A

gluteus maximus
hamstring complex
intrinsic core stabilizers

66
Q

OHS arms call forward weak muscles

A

mid/lower traps
rhomboids
rotator cuff

67
Q

OHS what to view

A

anteriorly: feet, ankles and knees
laterally: lphc, shoulder and cervical complex

68
Q

BMI for overweight/obese

A

overweight - 25-29.99

obese: 30-34.99

69
Q

What is the cumulative injury cycle?

A

tissue trauma, inflammation, muscle spasms, adhesions, altered neuromuscular control, muscle imbalance, repeat

70
Q

Integrated flexibility continuum

A

corrective (SMR and static stretching)
Active (SMR and active isolated stretching)
Functional (SMR and dynamic stretching)

71
Q

What is the recommended amount of exercise for adults

A

150 minutes of moderate intensity or 75 minutes of vigorous aerobic exercise

72
Q

What are the FITTE principles?

A 
Frequency
intensity
time
type
enjoyment
73
Q

Local stabilization system muscles (type 1 slow twitch)

A 
transverse abdominis
internal oblique
lumbar multi fidus
pelvic floor muscles
diaphragm
74
Q

best core exercise for beginners

A

prone iso ab

75
Q

core musculature

A

local stabilization system

global stabilization system

76
Q

core musculature

A

local stabilization system
global stabilization system
movement system

77
Q

stabilization exercises

A

involve no lower body joint movement
balance power include a “hop”
balance strength involve bending at hip or knee

78
Q

Proprioceptively challenging equipment

A 
floor
balance beam
half foam roll
foam pad
balance disk
wobble board
bosu ball
79
Q

the three phases of plyometric training

A

eccentric
amortization
concentric/loading

80
Q

three phases of general adaptation syndrome

A

alarm reaction
resistance development
exhaustion

81
Q

5 resistance training adaptations

A 
stabilization
muscular endurance
muscle hypertrophy
strength
power
82
Q

resistance training systems

A 
single set
multiple set
pyramid
superset
drop set
circuit training
peripheral heart action
split routine
a vertical loading
horizontal loading
83
Q

acute variables of training

A 
repetition
set
training intensity
rep tempo
rest interval
training volume
training frequency
training duration
exercise selection
84
Q

ATP recovery

A

20-30 sec = 50%
40 sec = 75%
60 sec = 85%
3 min = 100%

85
Q

program design continuum muscle

A

endurance/stabilization

86
Q

Max heart rate

A

220-age

Devs notes (1 decks)

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