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NASM Chapter 1 > NASM > Flashcards

NASM Flashcards

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1
Q

Which mechanisms of action occurs when one is performing self myofacial release?

A

Autogenic Inhibition

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2
Q

Which best describes the sliding filament theory?

A

How thick and thin filaments in the sarcomere slide past each other

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3
Q

The patella is which type of bone?

A

Sesamoid bone

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4
Q

Which is fastest of energy systems?

A

ATP-PC system

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5
Q

Which is true regarding carbohydrates?

A

They supply energy

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6
Q

How many Americans suffer from depression?

A

One in four

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7
Q

Which of the following populations would hypertrophy training be most beneficial?

A

Body Builders

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8
Q

The first exercise during strength endurance training involves a traditional strength exercise, such as a bench press, that is performed in a stable environment in order to elicit which of the following?

A

Prime Mover Strength

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9
Q

The rate of force production relates to the ability of muscles to do which of the following?

A

Exert maximal force output in a minimal amount of time

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10
Q

What is a primary cause of musculoskeletal degeneration in the adult population?

A

Low back pain

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11
Q

Which of the following is a goal of the stabilization level of the OPT model

A

Enhance joint stability

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12
Q

Which of the following exhibits the best conditions for being classified as obese?

A

Body mass index equal to or higher than 30

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13
Q

What is neuromuscular efficiency?

A

Ability of neuromuscular system to enable all muscles to efficiently work together in all planes of motion

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14
Q

According to the OPT model, which corresponds to the first phase of training?

A

Stabilization Endurance Training

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15
Q

What increases muscle size?

A

Hypertrophy Training

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16
Q

What is the ability of muscles to exert maximal power in a minimal amount of time?

A

Rate of Force Production

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17
Q

Muscle Imbalance

A

Alertion of a muscle length surrounding the joint

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18
Q

Obesity

A

A condition of being considerably overweight. BMI is over 30, or is 30 pounds overweight

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19
Q

Blood lipids

A

Cholesterol and Triglycerides carried in the bloodstream by protein molecules known as high density lipoproteins and low density lipoproteins

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20
Q

Overweight

A

A person who’s body mass index is 25-29.9 or is 25-30 pounds overweight

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21
Q

Diabetes melitus

A

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

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22
Q

Deconditioned

A

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

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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

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24
Q

Proprioceptively Enriched Environment

A

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

Ex: stability ball chest press or single leg squat

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25
Phases of Training
Smaller divisions of training progressions that fall within the building blocks of training
26
Muscular Endurance
A muscles ability to contract for an extended period of time
27
Neuromuscular Efficiency
the ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion
28
Prime Mover
The muscle that acts as the initial and main source of power
29
SuperSet
Set of two exercises that are performed back to back without any resting time
30
Rate of Force Production
Ability of muscles to exert maximal force output in a minimal amount of time
31
1966 book by Bill Bowerman
"Jogging"
32
Experts in the 70s
Mostly fit, not educated
33
Examples of chronic diseases
Asthma, cancer, diabetes, heart disease
34
% of deaths caused by chronic diseases
70%
35
Chronic disease is associated with-
Worsening health, quality of life, eventual permanent disability, and reduced lifespan
36
Chronic disease
incurable illness or health condition that persists for a year or more and results in functional limitations and need for ongoing medical care
37
% of Americans that are obese?
34% or 72 million
38
Risks of excessive body weight
cardiovascular disease, type 2 diabetes, high cholesterol, osteoarthritis, cancer, pregnancy complications, shortened life, and decreased quality of life
39
High density lipoproteins
Good Cholesterol
40
Low density lipoproteins
Bad cholesterol
41
Healthy cholesterol
Under 200
42
High cholesterol
Over 240
43
Type 1 Diabetes
Found in kids, Unable to make enough insulin
44
Type 2 Diabetes
Accounts for 90-95 % of patients. Usually make enough insulin, but cells are resistant
45
% of ACL injuries are
non contact
46
The extent to which exercise training programs develop the musculoskeletal system is directly influenced by
Potential risk of injury
47
Multiplanar movements
All directions
48
Integrated training
All forms of training put together as part of a progressive system
49
Examples of integrated training
Flexibility, cardiorespiratory, core, balance, plyometric, speed, agility, quickness, and resistance
50
OPT Model
Built on foundation of principles that progressively and systematically allow a client to achieve optimal levels of physiologic, physical, and performance adaptations
51
Physiologic Benefits of OPT Model
Cardiorespiratory efficiency Enhance hormone and cholesterol adaptations Increase metabolic efficiency (metabolism) Increase bone density
52
Physical Benefits of OPT model
Decrease body fat Increase lean muscle mass Increase tissue tensile strength
53
Performance Benefits of OPT model
Strength, power, endurance, flexibility, speed, agility, balance
54
3 levels of training
Stabilization Strength Power
55
Main focus of Stabilization Stage of OPT Model
Increase muscular endurance and stability while developing optimal neuromuscular efficiency
56
How is difficulty added to stabilization stage of OPT Model
Proprioceptively- challenges to balance and stabilization
57
GOAL of Stabilization Stage of OPT Model
``` Improve muscular endurance enhance joint stability increase flexibility enhance control of posture improve neuromuscular efficiency ```
58
STRATEGIES of Stabilization Stage of OPT Model
Training in unstable, yet controllable environments
59
Main focus of Strength Stage of OPT Model
Maintain stabilization endurance while increasing prime mover strength
60
GOAL of Strength Endurance Stage of OPT
Enhance stabilization endurance while increasing prime mover strength Improve overall work capacity Enhance joint stabilization Increase lean body mass
61
STRATEGIES of Strength Endurance Stage of OPT
Moderate loads and reps (8-12) | Superset- One strength exercise followed by stabilization exercise
62
GOALS of Hypertrophy Training Stage of OPT
Achieve optimal levels of muscular hypertrophy
63
STRATEGIES of Hypertrophy Training Stage of OPT
High volume Moderate to high loads Moderate to low reps (6-12)
64
GOALS of Maximum Strength Training
Increased Motor Unit recruitment increase frequency of motor unit recruitment improve peak force
65
STRATEGIES of Maximum Strength Training
High loads low reps (1-5) Longer rest periods
66
Power Level will enhance
Prime mover strength while improving rate of force production
67
GOALS of Power Stage of OPT
Enhance neuromuscular efficiency Enhance prime mover strength Increase rate of force production
68
STRATEGIES of Power stage of OPT
Superset- One strength and one power exercise per body part | Perform all power exercises as fast as can be preserved

NASM Chapter 1 (1 decks)

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