NASM FINAL EXAM part 3 Flashcards
(183 cards)
1
Q
considerations for hypertensive
A
avoid heavy lifting and vasalva breathe normal not overgrip or clench fists modify tempo to avoid extended iso and conc actions no prone - stand and progress slow
2
Q
resistance improves bone mineral density no more than
A
5%
3
Q
After 12 weeks, pregnant women should avoid
A
supine
4
Q
Considerations for pregnant women
A
clothing should dissipate heat
start with phase 1 and 2 (2-3xwk, light, 12-15 reps, 1-3set)
ONLY PHASE 1 after 1st trimester, no supine/ prone twists after 1st low impact, no plyo in 2nd and 3rd trimesters
3-5x wk, 15-30 mins (stage 1 intensity, 2 with doc’s ok)
start with 5 mins/day - no SMR on vericose/swollen areas
5
Q
can the growth of the fetus alter posture of pregnant woman?
A
yes
6
Q
what is the best style of training for pregnant women
A
circuit training - reduce activity 3rd trimester
7
Q
diabetics - training variable
A
resistance 2-3x wk (1-3 sets) 10-15 reps
8
Q
what % of people over 20 are overweight
A
66 — 34% are obese
9
Q
OBESE - variables
A
2-3x wk 1-3 sets 10-15 reps 60-80% max hr (or 40-70) cardio 5x wk - focus on cal expenditure (200-300/session)
10
Q
OSTEOPOROSIS
A
sit to stand
avoid squats and leg press
no plyo
decrease in bone mass and density and space btw bones
3-5x wk, 40-70%, 20-30 mins
water exercise if severe
static and active stretch (smr may not be good)
cardio - stage 1 if tolerated; 2 w/doc’s ok
incline or standing abs (don’t want lots of spinal flexion)
11
Q
ARHTRITIS
A
start w/5 mins; 3-5x wk, 30 mins Stage 1 (2-3 if doc’s ok)
60-80%; circuit over hiit; use pain as guide; start slow; have decreased balance; smr if tolerated; avoid heavy and hi-reps
12
Q
Osteopenia
A
precursor to osteoporosis; resistance 75% 1rm, circuit fashion, 8-10 ex,, 1 set, 8-12 reps
13
Q
degeneration of cartilage at joints
A
osteoarthritis
14
Q
altered air flow thru lungs, bronch/emphysema
A
Chronic Obst. Lung Disease - adequate rest; pha is ideal
15
Q
super low calorie diet must be monitored by
A
medical professionals
16
Q
degenerative joint disease
A
rheumatoid arthritis - body attacks own tissues
avoid early morning exercise
17
Q
What does RDA stand for?
A
Recommended Dietary Allowance - average intake sufficient to meet nutrient requirement of nearly all people in a certain age/group/gender
18
Q
Even ______% of water loss adversely affects performance
A
2%
19
Q
obesity, fatty diet and sedentary life
A
metabolic syndrome
20
Q
how much carbs during long training?
A
30-60g every hour
21
Q
completes/adds to daily intake
A
dietary supplements
22
Q
recommended daily nutrient intake level
A
adequate intake - used when RDA can’t be determined
23
Q
meet half the healthy people in an age group
A
EAR - Est. Average Daily Nutrient
24
Q
highest average daily level likely to pose no risk
A
tolerable upper limit
25
take this vitamin with meals, spaced throughout the day
calcium
26
excess _______ can cause kidney stones
calcium
27
excess_________can cause nerve damage
B6
28
protein breaks down in _______first
stomach
29
where are protein strands denatured and cleave to peptides
stomach
30
small intestine further splits
peptides into tripeptides, dipeptides and aminos
31
where are aminos absorbed
small intestine
32
creatine dosage
```
2-5g/day
5-7 days at 20g to start
rapidly regenerates ATP
increases muscle mass and anaerobic perf
4-5lb water gain
```
33
how much caffeine for sprints?
NONE for sprinting!
34
caffeine dosage
1 hour before exercise
3-6mg/kg
stimulant effects CNS, heart and skeletal
ergogenic effects (enhances performance, stamina, recovery)
35
Vitamins w/potential for excess dosage
D, A, Iron, Zinc (dosage for "Daiz")
36
these people won't even think about exercising
precontemplation (educate)
37
thinking about exercising in the next 6 mos
contemplation (educate)
38
work out occasionally but thinking abou tmore serious
preparation (increase social network)
39
started to workout but haven't done 6 mos yet
action (educate, discuss barriers)
40
maintenance phase
people who have been exercising 6mos+
41
build a relationship / genuine interest
active listening
42
reflecting
express what you've heard
43
time barrier solution
use a journal
44
someone with unrealistic goals
discuss realistic ones
45
lack social support?
define type and amount which helps adherence
46
daily written record
self monitoring
47
created to produce internalized experiences to support or enhance participation
imagery
48
asking questions to uncover initial cause of fail
root cause analysis
49
how many seconds to make a good impression
20
50
what does SMART stand for
```
specific
measurable
attainable
realistic
timely
```
51
4 types of support
instrumental
emotional
informational
companionship
52
what type of support - babysitter / spotter ; transportation
instrumental (tangible support)
53
affirmations, caring, empathy
emotional support
54
directions, advice, suggestions
informational support
55
people you can exercise with is an example of
companionship support
56
10 steps
```
annual
weekly
sessions per wk
closing %
time frame
# clients to interact with
# clients daily
# clients hourly
contact info
follow up
```
57
independent contractor
no FT benefits
fee to gym to train there
marketing not supported
club may take % session fees
58
4 P's of marketing
Product (specific product/service)
Price - $ for service including discount bundles
Place - channels to reach customer
Promotion - communication about a product (social media)
59
most buying decisions are based on
emotion
60
client records should be kept
4 years
61
recert nasm every
2 yrs - 2 CEUs
62
Obesity - what phase
1, 2
avoid supine as most have HBP
Max o2 is usually reduced; no greater than 60-80%
5xwk, low impact (talk test)
stage 1 40-60 mins (or 2x20); progress to stage 2.
resist - 1-3 sets, 10-15 reps, 2-3x wk, as high as 20 reps
63
Push/Pull - shoulders elevate - lower traps are
underactive
64
seated cable row
strength
65
feet turn out OHS - medial gastroc is
underactive
66
upper crossed - scalenes are
overactive
67
shoulder extension, adduction and internal rotation
lat dorsi
68
S/L Plyo power step-up
plyo power
69
s/l knees in - adductor is
overactive
70
arms fall forward - teres major is
overactive
71
dynamic eccentric, concentric movement of balance leg thru full ROM -
balance strength
72
hypertrophy stretch
SMR and active isolated
73
narrowing of arteries supplying blood to lower body/legs; leg pain
```
peripheral arterial disease - 20-30 mins, 3-5x wk,
circuit and walking are good
phase 1
dont' exceed upper HR
cause leg pain
```
74
harden arteries and higher bp
arteriosclerosis
75
plaque restricts bloodfloow
artherosclerosis - increases BP and caused from poor lifestyle
76
plaque forms in artery - usually lower leg; blood vessels become blocked
peripheral vascular disease
77
pre-hypertensive
139/89
78
refer to doc if bp is over
140/90
79
hypertension
```
no supine or prone, 50-85%, 3-5xwk, 20-45mins
1-3 sets, 8-10 ex, 10-20 reps, 2-3x wk
SMR not good as most are laying down
stage 1 cardio; 2 with doc's ok
plyo use with care
resist - 1 and 2 - circuit or peripheral
```
80
chronic metabolic disorder caused by insulin deficiency which impairs carb usage and enhances use of fat/protein
diabetes
81
over 30 bmi
obese (or 30lbs over)
82
insulin deficiency impairs carb use and enhances use of fats/protein
diabetes mellitus
83
normal cholesterol
less than 200
200-239 borderline
240 - h igh
84
Over _____% are over 200 cholesterol
50
85
juvenile diabetes
type 1
pancreas doesn't produce insulin; blood sugar not optimally delivered to cells; hyperglycemia; non-insulin dependent; hypoglycemia may occur post exercise
86
95% of diabetes are this type
type II
obesity related -primarily ab fat
cells resists and don't allow insulin to bring glucose into the cell
phase 1, 2 and maybe 5; smr with care
87
how much cardio for type II diabetes?
1000-2000 cals in cardio 5-7x wk, 50-90% ; start with low intensity
88
resistance for diabetics?
1-3 sets 8-10 ex 10-15 reps
| 2-3x wk; 20-60 mins wk
89
leading cause of death
coronary heart disease - poor diet/lifestyle
doc for HR; don't estimate
client monitors puls
90
variables for coronary heart disease
20-30 mins, 3-5x wk
40-85% max capacity - 20-40 mins
1500-2000 cal goal/wk
add resistance after no symptoms for 3 mos
circuit - 8-10ex, 1-3 sets, 10-20 reps; use rate of perceived exertion; phase 1 or 2; 5-10 warmup, 20-40 and 5-10 cool down; static and active stretch (seated) - PHA or Circuit
91
tempo for coronary heart disease
4/1/1
92
2nd leading cause of death
cancer
93
when various types of malignant neoplasms invade tissues and may metastasize
cancer
94
what is intensity for cancer patients
low-moderate 3-5x wk
95
what type of stretch for cancer patients
active and smr - no smr for chemo/radiation patients
96
cancer cardio prescription
stage 1,, progress slowly, 2 and 3 with doc's ok
no plyo until completion of 3 phase 1 workouts/wk
resistance 1 and 2 - 1set, 8-10ex, 10-15 reps to fatigue, 2-3x wk
97
short breath
dyspnea
98
manifestation of symptoms cased by peripheral heart disease
intermittent claudification
99
this excess hormone increases RMR
thyroid
100
these aminos are linked by peptide bonds
protein
101
rate at which CARBs raise blood sugar
glycemix index
102
key points for fat loss
```
increase activity
limit alcohol
weigh food
whole grains
water
avoid processed
```
103
LBM
4-6 meals/day
spread out protein
90 mins of workout - carbs
104
improves extensibility through reciprocal inhibition
dynamic stretching
105
aids respiratory muscles after sprints
serratus anterior
106
s/l - knee caves in - glute medius is
under active
107
arms fall foward - pec minor is
overactive
108
decreases muscle spindle activity
static
109
when is oxidative capacity of muscle increased
after 4 wks
110
for excess spinal motion, use
2 leg floor bridge
111
Type 1 or 2 is most vascular?
Type 1
112
raising hand forward in saggital plane -
shoulder flexion
113
tight muscles in OHS
static stretch
114
internally rotates hip when foot is in planted position touching the floor
tfl
115
which is strength? renegade row, push-up, s/l cable row or t-bar row
t-bar row
116
up scap rotation - correct force couple
upper traps and lower part of serratus anterior
117
par q
cardiorespiratory dysfunction
118
this chamber pumps deoxygenated blood to lungs through pulm arteries
right ventricle
119
what would you stretch if head goes forward in push/pull
lev. scap
120
what type of SAQ for seniors
stand to figure 8
121
what position is back leg in for cable rotation
back leg in triple extension
122
s/l squat touchdown
dynamic - phase 2
123
active lat ball stretch
active
124
can cause complications with blood thinners
Vit E
125
Cardio increases
stroke volume; oxidative capacity of muscles, hdl
| decreases rhr
126
VO2 diff
V02 - Qxa
127
decrease neural control to glutes
ankle sprains
128
hip flexion and internal rotation
tfl
129
concentric motion at shoulder
seated row
130
rest for power
1-2 mins
131
flexible thinkers
higher level visionary
132
positive psychology
science of happy successful people
133
READ stands for
RAPPORT
EMPATHY
ASSESSMENT
DEVELOPMENT
134
bench assess
10-20lbs added; 5-10%
135
aerobic to anaerobic is zones
2-3 (vent. threshold)
136
lower extremity assessment
30-40lbs added
137
SCAMPI
Specific, challenging, approach, measurable, proximal, inspirational
138
severe bmi begins at
35
139
preferred system is
vertical loading
140
higher vol training produces
cellular adapatation
141
serious adverse effects - it's "bad"
B6, A, D
142
Pants higher in back
anterior pelvic tilt
143
% psych
55
144
% words
7
145
% tone
38
146
knee extension and hip flexion
quad
147
scap retraction and downard rotation
rhomboid
148
bicep brachii
elbow flex, shoulder flex, supinat radioulnar joint
149
shoulder and elbow extension
tricep
150
scapular protraction
serratus ant
151
plantar flexion muscles
soleus and gastroc
152
spinal flexion, lateral flexion and rotation
rect. abdom.
153
phase 1 reactive
1-3 sets
154
___% loss of bone at hip leads to 2.5x risk hip fracture
10
155
cardiac output x arterial venous difference
fick equation
156
resting oxygen consumption
1 MET
157
primary respiratory muscle
diaphgram
158
how body adapts to demands
said
159
how body responds to stress
GAS
160
progressions/regressions - unstable and arms
2 leg stable, 2 leg unstable, 1 leg stable, 1 unstable
| 2 arm, alt arm, 1 arm
161
```
s/l db curl step to balance
stand cable row
any ball exercise
step up bal curl to press
push up
s/l db scaption
```
stabilization
162
2arm push press, squat/tuck jump
ball pull over throw
bb clean
chest pass
p0wer
163
OPT stands for
Optimum Performance Training - safely progress client to goals by using integrated methods
164
state of lost fitness/imbalances, decreased flexibility and joint stability
deconditioned
165
initial reaction to stress
alarm reaction
166
body increases its functional capacity to adapt to a stressor
resistance development
167
3 specificities
mechanical - weight
neuromusc - speed
metabolic - energy
168
ability to produce/maintain force production for long periods
muscular endurance
169
step-up curl to overhead press
phase 1 - tempo 4/2/1 (saggital plane; progress with transv plane and/or higher leg)
170
leads to injury if not variety
improper periodization
171
standing exercises and circuits with no rest
aids to reduce fat
172
speed at which weight is moved
velocity
173
best type for beginners
single set - beginners 2xwk
174
ability of neuromuscular system to enable all muscles to efficiently work together in all planes
neuromuscular efficiency
175
progression of 2 arm ball squat
alternating arms
176
progress stabilization
increase proprioception
177
regress 2 arm alt stand cable row
seated
178
s/l db curl progression
s/l alt curl
179
ability of system to perform dynamic, iso, concentric contraction in multiplanar environment
functional strength
180
where should knees be in stability ball squat?
over 2nd and 3rd toes
181
balance - 1 leg - ball
means stabilization
182
stabilization tempo
4-2-1
183
stab ball squat
ball just below on lower back, knees in line with toes
regress - shorter ROM
progress - alt arms, single arm, single leg
