NASM Unit 1 Flashcards
General Adaptation Syndrome
The predictable way the body responses to stress.
What are the two main calf muscles that are responsible for concentrically accelerating plantar flexion?
Gastrocnemius and soleus
When is the best time for clients to measure their resting heart rate?
Upon waking in the morning
What is the BMI range for a person who has a very high risk of disease?
35.0-39.99
What do you call information gathered from a client that includes their occupation, lifestyle, and medical background?
Subjective information
Name two common tests for assessing cardiorespiratory efficiency.
YMCA 3-Minute Step Test and Rockport Walk Test
What are three methods of assessing body fat percentage?
Underwater weighing, bioelectrical impedance, and skin-fold measurements
Name the muscle that is responsible for concentrically accelerating hip extension and external rotation.
Gluteus maximus
During an Overhead Squat assessment, what are the probable overactive muscles when the feet turn out?
Soleus, lateral gastrocnemius, and biceps femoris (short head)
What do you call measurable data regarding a client’s physical state, such as body composition, movement assessments, and cardiorespiratory ability?
Objective information
During an Overhead Squat assessment, what are the probable overactive muscles when the knees move inward?
Adductor complex, biceps femoris (short head), tensor fascia latae, vastus lateralis
What would be the immediate progression of a “Single-Leg Dumbbell Curl”?
single-leg, alternating arm, stable
Table 13.1: Adaptive Benefits of Resistance Training: Physiologic
- Improved cardiovascular efficiency.
- Beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations.
- Increased bone density.
- Increased metabolic efficiency (metabolism).
Table 13.1: Adaptive Benefits of Resistance Training: Physical
- Increased tissue (muscle, tendons, ligaments) tensile strength.
- Increased cross-sectional area of muscle fibers.
- Decreased body fat.
Table 13.1: Adaptive Benefits of Resistance Training: Performance
- Increased neuromuscular control (coordination).
- Increased endurance.
- Increased strength.
- Increased power
Table 13.2 General Adaptation Syndrome: Alarm Reaction
Initial reaction to stressor such as increased oxygen and blood supply to the necessary areas of the body.
Table 13.2 General Adaptation Syndrome: Resistance Development
Increased functional capacity to adapt to stressor such as increasing motor unit recruitment.
Table 13.2 General Adaptation Syndrome: Exhaustion
A prolonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury.
Periodization
Dividing a training program into smaller, progressive stages.
SAID (Specific Adaptation to Imposed Demands) AKA Principle of Specificity
The body will adapt to specific demands that are placed on it.
A well designed, integrated training program produces optimal levels of…
- Flexibility
- Endurance
- Neuromuscular control
- Alterations in body composition
- Strength
- Power
Type I Muscle Fibers/Slow Twitch
- Smaller.
- Slower to produce maximal tension.
- More resistant to fatigue.
Important for muscles that need to produce long term contractions necessary for stabilization, endurance, and posture.
Type II Muscle Fibers/Fast Twitch
- Larger.
- Quick to produce maximal tension.
- Fatigue faster than Type I.
Important for muscles producing movements requiring force and power such as performing a sprint.
Mechanical Specificity
Refers to the weight and movements placed on the body.
