NASM Study Flashcards
(231 cards)
1
Q
BMI < 18.5
A
Underweight
2
Q
BMI 18.5 - 24.9
A
Healthy weight
3
Q
BMI 25 - 29.9
A
Overweight
4
Q
BMI 30 - 34.9
A
Obese
5
Q
BMI 35 - 39.9
A
Obese II
6
Q
BMI > or = 40
A
Obese III
7
Q
BP <120/80 mmHg
A
Normal (healthy)
8
Q
BP Systolic between 120-129; Diastolic < 80 mmHg
A
Elevated
9
Q
BP Systolic between 130-139 or Diastolic between 80-89 mmHg
A
Stage 1 Hypertension
10
Q
BP Systolic 140 or higher or Diastolic 90 or higher
A
Stage 2 Hypertension
11
Q
BP Systolic >180 and/or Diastolic > 120 mmHg
A
Hypertensive crisis
12
Q
LDL levels should be less than:
A
100 mg/dL
13
Q
HDL levels should be around:
A
60 mg/dL
14
Q
Four P’s of marketing
A
Product
Price
Promotion
Place
15
Q
SWOT Analysis
A
Strengths
Weaknesses
Opportunities
Threats
16
Q
Product:
A
Communicating benefits of using a product
17
Q
Price:
A
Identifying a competitive price of the service
18
Q
Promotion:
A
Determining how the service will be promoted
19
Q
Place:
A
Selecting the place or method of distribution
20
Q
Extrinsic motivation
A
Motivation that happens when someone does something for rewards or recognition
i.e. social recognition, rewards from competitions, improvement of physical appearance
21
Q
Intrinsic motivation
A
Motivation to do something that comes from within and individual
i.e. stress relief, increasing energy, finding new ways to be challenged physically
22
Q
Ambivalence to exercise:
A
When someone has mixed feelings about exercise and likely sees pros and cons to participation
23
Q
Instrumental support
A
The tangible things that assist people with the ability to exercise
i.e. providing transportation to gym, childcare, packing someone’s gym bag
24
Q
Social support
A
A source (who or what provides it) and a type (instrumental, emotional, informational, or companionship)
25
Emotional support
Comes from being caring, empathetic and concerned about someone's experience with exercise
26
Informational support
Providing accurate and current information about fitness and exercise
27
Companionship support
When someone exercises with another person
28
Examples of outcome goals
Place in top 10 in a 10k race
Achieving a certain level of body fat
Achieving a certain level of strength improvement
29
Examples of process goals
Jog for 45 minutes, starting at 6:30am M-F to assist with weight loss efforts
Eating 1600 calories per day of mostly whole, unprocessed foods to assist with weight loss efforts
30
Self-efficacy
One’s belief that they can complete a task, goal, or performance; also known as self-confidence.
31
Affective judgement
Referring to expected pleasure or enjoyment.
32
Subjective norms
Belief that an important person or group of people will approve and support a behavior.
33
Stages of change:
```
Precontemplation
Contemplation
Preparation
Action
Maintenance
```
34
Precontemplation Stage
The individual does not exercise and is not planning to start exercising within the next 6 months
35
Contemplation Stage
The individual does not currently exercise but is planning to start within 6 months
36
Preparation Stage
The individual is planning to begin exercising soon and has taken steps toward it and may even be sporadically exercising
37
Action Stage
The individual has been exercising for less than 6 months
38
Maintenance Stage
The individual has been exercising consistently for 6 months or more
39
Active listening
Listening style that involves having genuine interest in what the speaker is saying
Requires the listener to fully concentrate to understand the speaker’s message
40
Reflective listening
The process of seeking to understand the meaning of the speaker’s words and restating the idea back to the speaker to confirm that they were understood correctly.
41
BCT
Behavior Change Techniques
42
SMART goals
```
Specific
Measurable
Attainable
Realistic
Timely
```
43
Central Nervous System (CNS)
A division of the nervous system that includes the brain and spinal cord
44
Peripheral Nervous System (PNS)
Nerves that connect the rest of the body to the central nervous system
Broken down into 2 parts: somatic and autonomic
45
Afferent pathway
Sensory pathway that relays information to the CNS
46
Efferent pathway
A motor pathway that relays information form the CNS to the rest of the body
47
2 most important sensory receptors (mechanoreceptors)
Muscle spindle fibers
| Golgi tendon organs
48
Somatic Nervous System
Nerves that serve the outer areas of the body and skeletal muscle
Largely responsible for the voluntary control of movement
49
Autonomic Nervous System
Division of the PNS that supplies the neural input to organs that run the involuntary process of the body
Subdivided into Sympathetic and Parasympathetic Nervous System
50
Muscle spindles
Sensitive to change in LENGTH of muscle and rate of change
51
Golgi tendon organ (GTO)
Located at the point where skeletal muscle fibers insert into tendons of skeletal muscle
Sensitive to changes in muscular TENSION and rate of tension change
52
3 stages of motor skill development
Stage 1- cognitive
Stage 2- associative
Stage 3- autonomous
53
Stage 1 of motor skill development
Cognitive
may need to use simple instructions and break down the skill into smaller steps so your clients will be able to understand the goals of the movement
54
Stage 2 of motor skill development
Associative
may need to help refine client's skills through practice and regular feedback
55
Stage 3 of motor skill development
Autonomous
you may be able to teach your clients new versions of the skill to further challenge them
56
Type I muscle fibers
Slow twitch
Fibers = smaller in size
Produce less force
Fatigue resistant
57
Type II muscle fibers
Fast twitch
Fibers = larger in size
Produce more force
Fatigue quickly
58
Stroke volume
The amount of blood pumped out of the heart with each contraction
59
End-diastolic volume
The filled volume of ventricle before contraction
60
End-systolic volume
The amount of blood present in the ventricle after contraction
61
Stroke volume equation
SV= EDV-ESV
62
Cardiac output
The volume of blood pumped out of the heart in a minute and is a function of both HR and SV
63
Normal respiratory rate:
12-16 breaths per minute
64
Bradypnea
Respiratory rate of less than 8 breaths per minute
65
Tachypnea
Respiratory rate of greater than 24 breaths per minute
66
Cardiac Output equation
Cardiac Output= HR x SV
or
Cardiac Output= HR x (EDV-ESV)
67
Muscle actions:
Isotonic
Isometric
Isokinetic
68
Isotonic muscle actions:
Concentric
| Eccentric
69
Isotonic
Force is produced, muscle tension is developed, and movement occurs through a given range of motion.
70
Isometric
Muscle tension is created without a change in muscle length and no visible movement of the joint
71
Isokinetic
The speed of the movement is fixed, and the resistance varies with the force exerted
Requires sophisticated training equipment
72
Agonist in hip extension (squat)
Gluteus maximus
73
Agonist in shoulder flexion (shoulder press)
Anterior deltoid
74
Agonist for elbow flexion (bicep curls)
Biceps brachii
75
Agonist for elbow extension (tricep pushdowns)
Triceps brachii
76
Synergist in hip extension (squat)
Hamstring complex
77
Synergist in elbow flexion (bicep curls)
Brachioradialis and brachialis
78
Synergist in chest press
Triceps brachii
79
Synergist in pull-up
Biceps brachii
80
Stabilizers in hip extension (squat)
Transverse abdominis
Internal obliques
Multifidus
81
Stabilizers in upper extremity movements
Rotator cuff muscles (supraspinatus, infraspinatus, teres minor, and subscapularis)
82
Antagonists during elbow extension (tricep pushdown)
Biceps brachii
83
Antagonists during elbow flexion (bicep curl)
Triceps
84
Antagonists during hip extension (squat)
Hip flexor complex (iliopsoas, rectus femorus)
85
Antagonists during shoulder press
Latissimus dorsi
86
Reciprocal inhibition
When an agonist receives a signal to contract, its functional antagonist also receives an inhibitory signal allowing it to length
87
Altered reciprocal inhibition
Occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist
88
First-class levers
Fulcrum in the middle (like a seesaw)
Ex. nodding the head
89
Second-class levers
Resistance in the middle with the fulcrum and effort on either side (like a wheelbarrow)
Ex. full body push-up or calf raise
90
Third-class levers
Effort placed between the resistance and the fulcrum
Ex. forearm (fulcrum is the elbow) during bicep curl; hamstring curl (fulcrum is the knee)
91
ATP-PC pathway
Simplest and fastest way to generate ATP
Only can support short duration activities
Ex. Short sprints, olympic weightlifting, jumping/plyometrics
92
Glycolysis
Anaerobic process and generates ATP quickly, but not tremendous amount
Ex. Strength training (8-12 reps)
93
Oxidative phosphorylation
Process that uses oxygen to create ATP from substrate molecules at a relatively slow rate
Ex. Jogging/running or extended period
94
TDEE
Total daily energy expenditure
95
RMR
Resting metabolic rate
96
TEF
Thermic effect of food
97
NEAT
Nonexercise activity thermogenesis
98
EAT
Exercise activity thermogenesis
99
EPOC
Excess postexercise oxygen consumption
100
How many amino acids are there?
20 amino acids
9 of which are essential
101
Complete protein
provides all essential amino acids
ex. soy and animal foods
102
Incomplete protein
protein that lacks one or more of amino acids
ex. legumes, grains, vegetables
103
RDA
Recommended daily allowance
104
RDA for protein
0.8 g/kg of bodyweight
105
AMDR
Acceptable macronutrient distribution ranges
106
AMDR for protein
10-35% of total calories
107
AMDR for carbs
45-65% of total calories
108
AMDR for fats
20-35% of total calories
109
Fiber recommendations
25-28g/day for women
| 30-34g/day for men
110
Saturated fat sources
Animal fats
Full-fat dairy
Coconut
Palm oil
111
Polyunsaturated fat sources
Omega-6 (nuts, seeds, oils)
| Omega-3 (fatty fish, flaxseed, walnuts, green veg)
112
Monounsaturated fat sources
```
Olives
Olive oil
Avocado
Peanuts
Canola
```
113
Phospholipid sources
```
Meats
Egg yolks
Seafood
Poultry
Soybeans
Grains
```
114
Sterols sources
Cholesterol from animal foods, egg yolks, and plant sterols
115
2 groups of vitamins:
Fat soluble
| Water soluble
116
Fat Soluble Vitamins
Vitamin A
Vitamin D
Vitamin E
Vitamin K
117
Water Soluble Vitamins
```
Vitamin C
B Vitamins (thiamin, riboflavin, niacin, folate, B12, pantothenic acid, biotin)
```
118
Fluid recommendations
11. 5 cups (2.7L)/day for women
| 15. 5 cups (3.7L)/day for men
119
Fluid replacement for athletes
Replace fluid 1.25 times the amount of body weight lost during event
120
Ergogenic aid
Dietary supplements that are used specifically for performance
121
Effective dose of creatine
at least 0.03g/kg body weight, but typically dose at 5g/day
122
Effective dose of caffeine
3-6 mg/kg (1.4-2.7 mg/lb) per day
123
Jackson & Pollock 7 site measurement for MEN:
1. Chest
2. Mid-axillary
3. Subscapular
4. Triceps
5. Abdomen
6. Suprailiac
7. Thigh
124
Jackson & Pollock 7 site measurement for WOMEN:
1. Chest
2. Mid-axillary
3. Subscapular
4. Triceps
5. Abdomen
6. Suprailiac
7. Thigh
125
Jackson & Pollock 3 site measurement for MEN:
1. Chest
2. Abdomen
3. Thigh
126
Jackson & Pollock 3 site measurement for WOMEN:
1. Chest
2. Suprailiac
3. Thigh
127
Durnin-Womersley 4 site measurement for MEN/WOMEN:
1. Biceps
2. Triceps
3. Subscapular
4. Suprailiac
128
OHSA
Overhead Squat Assessment
129
LEFT test
used to test lateral speed and agility
130
40-yard dash assessment
evaluates reaction capabilities, acceleration, and maximal sprinting speed
131
Pro shuttle (5-10-5) test
assesses acceleration, deceleration, agility, and control
132
Pes planus
Collapsed arch
133
Valgus
Internally rotated
134
Varus
Externally rotated
135
Pes Planus overactive muscles
Gastrocnemius/Soleus
Adductor complex
Hip flexors
136
Pes planus underactive muscles
Anterior/posterior tibialis
| Gluteus maximus and medius
137
Lower crossed syndrome overactive muscles
```
Hip flexors
Lumbar extensors (low-back muscles)
```
138
Lower crossed syndrome underactive muscles
Gluteus maximus/medius
Hamstring complex
Abdominals
139
Upper crossed syndrome overactive muscles
Pec major/minor
Levator scapula/sternocleidomastoid
Upper trap
140
Upper crossed syndrome underactive muscles
Middle/lower trap
Rhomboids
Deep cervical flexors
141
Feet turn out overactive muscles
Gastrocnemius/soleus
| Hamstrings complex
142
Feet turn out underactive muscles
Anterior/posterior tibialis
| Gluteus max/medius
143
Knee valgus overactive muscles
Tensor fascia latae (TFL)
| Adductor complex
144
Knee valgus underactive muscles
Gluteus max/medius
| Anterior/posterior tibilais
145
Low-back arches overactive muscles
Hip flexors (rectus femoris, psoas, TFL)
Lumbar extensors
Lats
146
Low-back arches underactive muscles
Gluteus maximus
Hamstring complex
Abdominals
147
Excessive forward trunk lean overactive muscles
Hip flexors
Calf muscles
Rectus abdominis and external obliques
148
Excessive forward trunk lean underactive muscles
Gluteus maximus
Hamstrings complex
Abdominals
149
Arms fall forward overactive muscles
Lats
Pec major/minor
Teres major
150
Arms fall forward underactive muslces
Middle/lower trap
Rhomboids
Posterior delts
Portions of rotator cuff
151
Scapular elevation overactive muscles
Levator scapulae
| Upper trap
152
Scapular elevation underactive muscles
Lower trap
153
Head jutting forward overactive muscles
Levator scapulae
| Sternocleidomastoid
154
Head jutting forward underactive muscles
Deep cervical flexors
155
Phase 1 of OPT Model
Stabilization Endurance Training
156
Stabilization Endurance Training
Designed to teach optimal movement patters, core and joint stability, and helps client become familiar with various modes of exercise
157
Phase 2 of OPT Model
Strength Endurance Training
158
Strength Endurance Training
Designed to enhance stabilization endurance while increasing prime mover strength
159
Phase 3 of OPT Model
Muscular Development Training
160
Muscular Development Training
Designed for individuals who have the goal of maximal muscle grown or altered body composition
161
Phase 4 of OPT Model
Maximal Strength Training
162
Maximal Strength Training
Works towards the goal of maximal prime mover strength by lifting heavy loads
163
Phase 5 of OPT Model
Power Training
164
Power Training
Designed to increase maximal strength and rate of force production
165
Flexibility
Normal extensibility of all soft tissues that allows the complete ROM of a joint
166
Relative flexibility
The process in which the HMS seeks the path of least resistance during functional movements
167
Synergistic dominance
A neuromuscular phenomenon that occurs when synergists take over function for a weak or inhibited prime mover (agonist)
168
Autogenic inhibition
The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles
169
Pattern overload
Consistently repeating the same pattern of motion over long periods of time can lead to dysfunction or injury
i.e. hunching at a computer
170
Davis' law
States that soft tissue models along the lines of stress
171
FITTE-VP
```
Frequency
Intensity
Type
Time
Enjoyment
Volume
Progression
```
172
Frequency
the number of training sessions in a given time period, usually expressed as per week
173
Recommended frequency of moderate-intensity exercise
Should be performed at least 5x per week
174
Recommended frequency of vigorous-intensity exercise
Should be performed at least 3x per week
175
Intensity
Refers to the level of demand that a given activity places on the body
176
Time
Refers to the length of time engaged in an activity or exercise training session and is typically expressed in minutes
177
Recommended time of moderate-intensity exercise
Should accumulate 150 minutes every week
178
Recommended time of vigorous-intensity exercise
Should accumulate 75 minutes every week
179
Type
Refers to the mode of activity selected
i.e. cycling, running, swimming
180
Enjoyment
Refers to the amount of pleasure derived from engaging in a specific exercise or activity
181
Volume
Represents the total amount of work performed in each timeframe, typically 1 week
182
Progression
Refers to how an exercise program advances
183
Stage 1 of Conditioning Phase
Zone 1: Designed to help improve cardiorespiratory fitness levels in apparently healthy sedentary clients
Target intensity = below VT1
Involves steady-state aerobic exercise
184
Stage 2 of Conditioning Phase
Zone 2: Workout consists of a mix of recovery intervals just below VT1 (moderate intensity) and work intervals performed at an intensity just above VT1 (challenging to hard intensity)
185
Stage 3 of Conditioning Phase
Workout includes the client moving in and out of training zones 1, 2, and 3
Zone 3: Midpoint to VT2 (vigorous to very hard)
186
Stage 4 of Conditioning Phase
Workout involves interval training integrating all four training zones
Zone 4: Above VT2 (very hard to maximum effort)
187
Stage 5 of Conditioning Phase
Focuses on drills that improve conditioning using linear, multidirectional, and sport-specific activities
188
Local core muscles
Generally attach on or near the vertebrae
Provide dynamic control of spinal segments
Limit excessive compression, shear, and rotational forces between spinal segments
Ex. Rotatores, multifidus, transverse abdominis, diaphragm, pelvic floor musculature, quadratus lumborum
189
Global core muscles
More superficial on the trunk
Act to move the trunk
Transfer loads between the upper and lower extremities
Provide stability of spine by stabilizing multiple segments together as functional units
Ex. Rectus abdominis, external abdominal obliques, internal abdominal obliques, erector spinae, latissimus dorsi, iliopsoas
190
Drawing-in maneuver
A maneuver used to recruit the local core stabilizers by drawing the navel toward the spine
191
Bracing
Contracting the global abdominals such as the rectus abdominis and obliques at the same time
192
Static balance
Stationary body position
193
Semi-dynamic balance
The base supporting the body is in movement
194
Dynamic balance
Ever-changing base of support
195
Vision for balance
Used to provide information to the central nervous system about the body's location in space
196
Vestibular senses in balance
Controlled by sensory receptors in the inner ear and provide the brain information about spatial orientation and the movement of the head in space
197
Somatosensation
The ability to feel chances in pressure on the skin, muscle length, and joint angles
198
Lower-body balance progression
1. Two-legs/stable
2. Wide stance -> narrow stance -> tandem stance
3. Single-leg/stable
4. Two-legs/unstable
5. Single-leg/unstable
199
3 phases in plyometric exercise
1. Eccentric (loading phase)
2. Amortization (transition phase)
3. Concentric (unloading phase)
200
Recovery time between plyometric drills
60-120 seconds
201
Speed
Product of stride rate and stride length
| Refers to the velocity of distance covered divided by time
202
Agility
ability to start (accelerate), stop (decelerate and stabilize), and change direction while maintaining postural control
Ex. rapidly changing running direction to avoid a tackler in American football
203
Quickness
ability to react to a stimulus and appropriately change the motion of the body in response to that stimulus
Ex. Returning a tennis serve
204
General adaptation syndrome (GAS)
Describes the way in which the body responds and adapts to stress.
205
GAS model stages in response to stress
1. Alarm reaction
2. Resistance Development
3. Exhaustion
206
Alarm Reaction Stage
the initial reaction to a stressor
can include fatigue, joint stiffness, DOMS
207
Resistance Development Stage
involves numerous physiological changes that ultimately lead to training adaptations and promote increases in performance
208
Exhaustion Stage
Prolonged or intolerable amounts of stress lead to this phase
Characterized by stress fractures, muscle strains and ligament sprains, joint pain, and emotional fatigue
209
Specific Adaptations to Imposed Demands (SAID principle)
AKA principle of specificity
A principle stating that the body will adapt to the specific demands that are placed on it
210
Mechanical specificity
Refers to the weight and movements placed on the body
211
Neuromuscular specificity
Refers to the speed of contraction and exercise selection
212
Metabolic specificity
Refers to the energy demand placed on the body
213
Peripheral heart action (PHA)
A variation of circuit training that alternates upper and lower body exercises throughout the set
214
Vertical loading
A form of training in which strength training exercises are performed in rapid succession, starting with the upper body and working down to the lower body
215
Horizontal loading
Performing all sets of an exercise (or body part) before moving on to the next exercise (or body part)
216
Periodization
Systematic approach to program design that varies the amount and type of stress placed on the body to produce a physical adaptation and reduce the likelihood of overtraining and injury
217
Macrocycle
Annual training plan
| Demonstrates the long-term training program and how it progresses each month
218
Mesocycle
Monthly training plan
| Typically outlines a training plan for one month
219
Microcycle
Weekly training plan
| Describes the specific workouts for the week
220
Linear periodization
gradually increases the intensity of the training program while simultaneously decreasing volume over a specific period of time
221
Undulating periodization
Uses changes in volume, intensity, and exercise selection to provide loading differences on daily or weekly basis
222
OPT Workout Template Parts
1. Warm-up
2. Activation
3. Skill Development
4. Resistance Training
5. Client's choice
6. Cool-down
223
Phase 1 (Stabilization) Resistance Training Protocols
```
Sets: 1-3
Reps: 12-20
Tempo: Slow
Rest: 0-90 seconds
Intensity: 12-20 RM
```
224
Phase 2 (Strength Endurance) Resistance Training Protocols
```
Sets: 2-4
Reps: 8-12
Tempo: Moderate and slow
Rest: 0-60 sec after each superset
Intensity: 8-12 RM
```
225
Phase 3 (Muscular Development) Resistance Training Protocols
```
Sets: 3-6
Reps: 6-12
Tempo: Moderate
Rest: 0-3 minutes
Intensity: N/A
```
226
Phase 4 (Maximal Strength) Resistance Training Protocols
```
Sets: 4-6
Reps: 1-5
Tempo: Explosive
Rest: 0-3 minutes
Intensity: 1-5 RM
```
227
Phase 5 (Power) Resistance Training Protocols
Sets: 3-5
Reps: 1-5 (strength) 8-10 (power)
Tempo: Explosive
Rest: 1-2 minutes between pairs; 3-5 minutes between circuits
Intensity: 1-5 RM and 8-10 RM, or 30-45% 1RM
228
Recommendation for activity for children
60 minutes daily
229
BMD
Bone mineral density
230
Lordotic
Concave
i.e. cervical and lumbar spine
231
Kyphotic
Convex
i.e. thoracic spine
