Nasm study guide Flashcards
(96 cards)
1
Q
OPT mode- Phase 1
A
Stabilization Endurance
2
Q
OPT Model- Phase 2
A
Strength Endurance
3
Q
OPT Model- phase 3
A
Hypertrophy
4
Q
OPT Model- phase 4
A
Maximal Strength
5
Q
OPT Model- phase 5
A
Power
6
Q
Phase 1: reps
A
12-20 reps
7
Q
Phase 1: sets
A
1-3 sets
8
Q
Phase 1: intensity
A
50%-70% 1RM
9
Q
Phase 1: rest
A
Rest: 0-90 seconds
10
Q
Phase 1: Tempo Esc/Iso/Con
A
Tempo: 4/2/1
11
Q
Phase 2: reps
A
Strength (8-12 reps)
Super set stability (12-20 reps)
12
Q
Phase 2: sets
A
Phase 2: 2-4 sets
13
Q
Phase 2: Intensity
A
Phase 2: 70%-80% 1RM
Super set stability 50%-70% 1RM
14
Q
Phase 2: Rest
A
Phase 2: 0-60 seconds rest
Super set stability 0-90 seconds rest
15
Q
Phase 2: Tempo
A
Phase2: Tempo 2/0/2
Super set stability 4/2/1
16
Q
Phase 3 Reps
A
6-12 reps
17
Q
Phase 3: sets
A
Phase 3: 3-5 sets
18
Q
Phase 3: intensity
A
Phase 3: 75%-85% 1RM
19
Q
Phase 3: Rest
A
Phase 3: 0-60 seconds
20
Q
Phase 3: Tempo
A
Phase 3: 2/0/2
21
Q
Phase 4: Reps
A
Phase 4: 1-5 reps
22
Q
Phase 4: sets
A
Phase 4: 4-6 sets
23
Q
Phase 4: intensity
A
Phase 4: 85%-100% 1RM
24
Q
Phase 4: Rest
A
Phase 4: 3-5 min
25
Phase 4: tempo
Phase 4: explosive x/x/x
26
Phase 5: reps
Phase 5: 1-20 reps
27
Phase 5: sets
Phase 5: 3-6 sets
28
Phase 5: intensity
Phase 5: 10% body weight of 30%-45% 1RM
29
Phase 5: Rest
Phase 5: 3-5 min
30
Phase 5: Tempo
Phase 5: explosive x/x/x
31
Davies Test
Accesses upper body agility and stabilization
32
Gastrocnemius
A powerful plantar flexor of the foot at the talocrural joint, it assists knee flex ion.
33
Pronation Distortion: Overactive(tight) muscles
```
Gastrocnemius
Soleus
Peroneals
Adductors
Iliotibial head
Hip flexor complex
Bicep femoris
```
34
Pronation distortion: underactive (weak) muscles
```
Anterior Tibialis
Posterior Tibialis
Vastus Medialis
Gluteus
Medius/Maximus
Hip external rotators
```
35
Lower Crossed syndrome: overactive(tight) muscles
```
Gastrocnemius
Soleus
Hip flexor complex
Adductors
Latissimus Dorsi
Errector Spinae
```
36
Lower Crossed Syndrome: underactive (weak) muscles
```
Transverse abdominis
Anterior Tibialis
Posteriors Tibialis
Gluteus Maximus
Lucius Medius
```
37
Upper Crossed Syndrome: overactive (tight) muscles
```
Upper Trapezius
Levator Scapulae
Sternocleidomastoid
Scalene
Latissimus Dorsi
Teres Major
Subscapularis
Pec major/ minor
```
38
Upper Crossed Syndrome: underactive (weak) muscles
```
Deep cervical Flexors
Serratus Anterior
Rhomboids
Mid Trapezius
Lower Trapezius
Teres Minor
Infraspinatus
```
39
Pronation Distortion syndrome
```
Foot pronation (flat feet)
Adducted/internally rotated feet aka knock knees
```
40
Lower Crossed Syndrome
Anterior tilt of the pelvis (arched lower back)
41
Upper Crossed Syndrome
Overly forward head and rounded shoulders.
42
Over weight BMI
Anything above a BMI of 30 is considered overweight or obese
43
OHS feet turn outwards (tight muscles)
Soleus
Lateral
Gastrocnemius
Bicep femoris
44
OHS feet turn out (weak muscles)
Medial Gastrocnemius
Medial hamstring
Grasilis Sartorius
Popliteus
45
OHS knees move inward (tight muscles)
Adductor complex
Bicep femoris
Tensor Fascia latae
Vastus lateralis
46
OHS knees move inward(weak muscles)
Gluteus
medius/Maximus
Vastus medialis
Oblique
47
OHS Lumbo-Pelvic Hip Complex tight muscles)
Soleus
Gastrocnemius
Hip flexor complex
Abdominal complex
48
Obesity
1.)
The condition of being considerably overweight, and refers to a person with a body mass index of 30 or greater or who is at least 30 pounds over the recommended weight for their height.
2.)
The condition of subcutaneous fat exceeding the amount of lean body mass
49
Overweight
Refers to a person with a body mass index of 25 to 29, or, who is between 25 to 30 pounds over the recommended wait for their height.
50
Proprioception
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movements.
51
Superset
A set of two exercises that are performed back to back without any rest time between them.
52
Human movement system
The combination and interrelation of the nervous, muscular and skeletal system
53
Neuron
The functional unit of the nervous system
54
Mechanoreceptors
Sensory receptors responsible for sensing distortion in the body tissues
55
Golgi organ tendon
Receptors sensitive to change in tension of the muscle and the rate of that change.
56
Joint receptors
Receptors around in a joint that respond to pressure acceleration and deceleration of the joint
57
Arthrokinematics
1. ) Joint motion
| 2. ) The motions of the joints in the body
58
Slow twitch fibers
Another term for type I muscle fibers, fibers that are characterized by a greater amount of capillaries mitochondria, and myoglobin. These fibers are usually found to have a greater endurance capacity than fast twitch fibers.
Ex.) cross country runners or endurance based athletes.
59
Fast twitch fibers
Muscle fibers that can also be characterized by the term type IIA and IIB. These fibers contain fewer capillaries, mitochondria, and myoglobin. These fibers fatigue faster than type I fibers
Ex.) Sprinters or more power based athletes
60
Atrium
The superior chamber of the heart that receives blood from the veins and forces it into the ventricles.
61
Ventricle
The inferior chamber of the heart that receives blood from its corresponding atrium, and, in turn, forces blood into the arteries
62
Sinoatrial (SA) Node
A specialized area of cardiac tissue located in the right atrium of the heart which initiates the electrical impulses to determine the heart rate often term the pacemaker of the heart
* SA node = pacemaker of the heart
63
Cardiac output
(Heart rate x stroke volume), the overall performance of the heart.
Ex.) overall performance of one running a 3 mile
64
Gluconeogenesis
The formation of glucose from Non-carbohydrate sources such, as amino acids
Ex.) glucose= sugar or energy
65
Glycogen
Glycogen is stored glucose
66
Adenosine Triphosphate (ATP)
Energy storage and transfer unit within the cells of the body
Ex.) ATP is the body’s energy storage
67
Glycolysis
30 seconds - 3 minutes, moderate intensity (1-2 laps around a lap)
68
Oxidative system
3+ minutes. Low intense, slow twitch muscle fibers (type I), and Fat utilization (distance athletes)
69
Excess Post Oxygen Consumption (EPOC)
The after burn effect.
When you lift weights your EPOC will be greater vs going for a run. Anaerobic exercises (sprinting & lifting weights) create a bigger EPOC vs aerobic exercise (running/swimming)
70
Sagittal plane
An imaginary bisector that divides the body into left and right halves
71
Frontal plane
An imaginary bisector that divides the body into front and back halves
72
Transverse plane
An imaginary bisector that divides the body into top and bottom halves
73
Posterior (dorsal)
On the back of the body
74
Anterior (ventral)
On the front of the body
75
Lateral
Position towards the outside of the body
Ex.) lateral raises
76
Medial
Position near the middle of the body
77
Superior
Positioned above a point of reference
Ex.) the skull is superior to the shoulder joint
78
Inferior
Position below a point of reference
Ex.) The talus is inferior to the bicep femoris
79
Flexion
A bending movement in which the relative angle between two adjacent segments decreases.
80
Extension
A straightening movement in which the relative angle between the two adjacent segments increase
81
Abduction
A movement in the frontal plane away from the midline of the body
82
Adduction
Movement in the frontal plane back toward the midline of the body
83
Concentric
When they muscle is the third and fourth grader than the resisted force resulting in shortening of the muscle
Ex.) Top of a bicep curl
84
Eccentric
Essential in muscle action occurs when a muscle develops tension while lengthening.
Ex.) tricep lengthens in a bicep curl
85
Isometric
When a muscle is exerting force equal to the force been placed on a leading to no visible change in the muscle length
Ex.) db curl at 90 degrees holding the weight in place
86
Isokinetic
And a muscle shortens at a constant speed over the full range of motion
Ex.) constant speed
87
Length tension relationship
Resting length of a muscle and the tension the muscle can produce at the rest in length
88
Force couple
Muscle groups move in together to produce movement around a joint
89
Motor learning
The integration of motor control processes with practice and experience that lead to relatively permanent changes in the capacity to produced skilled movements.
Ex.) The development of new skilled movements through practice
90
Motor behavior
1.) The manner in which the nervous, skeletal, and muscular system interact to produce an observable mechanical response to the incoming sensory information from the internal and external environments
91
Motor control
1.) The involve structures and mechanisms that the nervous system uses to gather sensory information and integrate it with previous experiences to produce a motor response
92
Proximal
Position near the center of the body or the point of reference
93
Distal
Positioned farthest from the center of the body or of the reference point
94
First class lever
First class levers have the fulcrum in the middle like a seesaw
Ex.) Not in the head is an example of a first class lever with the top of the spinal column as the fulcrum (joint axis)
95
Second class lever
Second class levers have a resistance in the middle with the fulcrum and effort on either side like a load in a wheel barrel
Ex.) The body acts as a second class lever when one engages in a full body push-up or calf raise
96
Third class lever
Most limbs of the human body or operated as third class levers
Ex.) A third class lever is a human forearm: the fulcrum is the elbow the effort is applied by the biceps muscle and the load is in the hand such as a dumbbell when performing a bicep curl
