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NASM > Section 5 Definitions > Flashcards

Section 5 Definitions Flashcards

1
Q

integrated training

A

training concept that applies all forms of exercise (flexibility, cardio, core, balance, plyometrics, SAQ and resistance training) into one system

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2
Q

self-efficacy

A

one’s belief that they can complete a task, goal, or performance; self confidence

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3
Q

progressive overload

A

increasing the intensity or volume of exercise programs using systematic and gradual approach

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4
Q

fundamental movement patterns

A

common and essential movements performed in daily life and are involved in exercise motions within a training session

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5
Q

hypertrophy

A

enlargement of an organ or tissue, in this context used to describe the enlargement of skeletal muscle

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6
Q

posture

A

relative disposition of the body parts in relation to the physical position, such as standing, lying down, and sitting

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7
Q

unilateral

A

relating to one side of the body

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8
Q

bilateral

A

relating to two sides of the body

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9
Q

ROM

A

degree to which specific joints or body segments can move, often measured in degrees

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10
Q

acute variables

A

important components that specify how each exercise is to be performed, aka exercise training variables

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11
Q

repetition

A

one complete movement of an exercise

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12
Q

set

A

group of consecutive repetitions

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13
Q

training intensity

A

individual’s level of effort compared with their own max effort, x/10

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14
Q

rest interval

A

time taken to recuperate between sets

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15
Q

training volume

A

sum of the reps performed in a given set during each training session, multiplied by the resistance used

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16
Q

supersets

A

two exercises performed back-to-back in rapid succession with no or minimal rest between. first exercise strength-focused, second stability-focused using same muscle group

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17
Q

rate of force production

A

ability of muscle to exert maximal force output in a minimal amount of time

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18
Q

flexibility

A

the normal extensibility of soft tissues that allows for a full ROM of a joint

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19
Q

extensibility

A

capability to be elongated or stretched

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20
Q

ROM

A

the degree to which specific joints or body segments can move; often measured in degrees

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21
Q

mobility

A

optimal flexibility and joint ROM; ability to move freely

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22
Q

myofascial

A

the body’s connective tissue that includes muscle and fascia

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23
Q

relative flexibility

A

the process in which the body seeks the path of least resistance during the functional movements

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24
Q

human movement system (HMS)

A

the collective components and structures that work together to move the body; muscular, skeletal and nervous systems

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25
Q

soft tissue

A

issues connecting, supporting, and surrounding bodily structures and organs

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26
Q

postural distortion patterns

A

predictable patterns of muscle imbalances

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27
Q

muscle imbalance

A

when muscles on either side of a joint have altered length-tension relationships

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28
Q

force-couple relationships

A

synergistic action of multiple muscles working together to produce movement around a joint

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29
Q

osetokinematics

A

the visible movement of limbs

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30
Q

arthrokinematics

A

the description of joint surface movement: roll, glide/slide, spin

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31
Q

reciprocal inhibition

A

the inhibitory signal sent to an antagonist muscle when the agonist muscle receives the signal to contract

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32
Q

altered reciprocal inhibition

A

occurs when an over active agonist decreases the neural drive to its functional agonist

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33
Q

overactive

A

elevated neural drive causes a muscle to be held in a chronic state of contraction

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34
Q

underactive

A

when a muscle is experiencing neural inhibition and limited neuromuscular recruitment

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35
Q

synergistic dominance

A

neuromuscular phenomenon when synergist muscles take over for the inhibited prime mover (hamstrings in hip extension with inhibited gluteal complex)

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36
Q

altered length-tension relationship

A

when a muscle’s resting length is too short or long, reducing the amount of force it can produce

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37
Q

neuromuscular efficiency

A

the ability of the nervous system to recruit the correct muscles to produce and reduce force and dynamically stabilize the body in all 3 planes of motion

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38
Q

muscle spindle

A

sensory receptor within muscles running parallel to the muscle fibres, reports change in muscle length and rate of change to CNS

39
Q

stretch reflex

A

the response from the CNS when the muscle spindles report a change, protective measure to stop the body from stretching too far too fast, contracts muscle

40
Q

Golgi Tendon Organ (GTO)

A

specialized sensory receptor located where muscle transitions into tendon. sensitive to changes in muscular tension and the rate of that change

41
Q

autogenic inhibition

A

response from the CNS when the GTOs fire. protective to make sure you don’t rip muscles off of bones. inhibitory effect, muscles relax

42
Q

lengthening reaction

A

when a muscle is lengthened, a cascade or neurological reactions occur that allow muscle to be stretched

43
Q

static stretching

A

muscle is passively lengthened to the point of tension and held for a set amount of time 2-5 minutes

44
Q

pattern overload

A

consistently repeating the same pattern of motion over long periods of time that can lead to dysfuntion or injury

45
Q

cumulative injury cycle

A

cycle whereby tissue trauma will induce inflammation, muscle spasm, adhesion, altered neuromuscular control, and muscle imbalances

46
Q

nociceptors

A

pain receptors located in the skin and fascial connective tissues

47
Q

Davis’s law

A

states that soft tissue models along the line of stress

48
Q

collagen matrix

A

a complex meshwork of connective tissue, including collagen proteins

49
Q

self-myofascial techniques

A

used for treating and breaking up adhesions of the fascia and surrounding muscle tissues - foam rolling, self-massage

50
Q

fascial system

A

web of connecting fibres found just under the skin

51
Q

mechanical effect

A

having a physical effect

52
Q

neurophysiological effect

A

having an effect on the nervous system

53
Q

delayed-onset muscle soreness (DOMS)

A

pain or discomfort, often felt24-72 after intense exercise or unaccustomed physical activity

54
Q

stretch tolerance

A

the ability to experience the physical sensations of stretching to reduce the discomfort felt at the end range of motion

55
Q

active stretching

A

stretching using agonists and synergists to dynamically move the joint into a ROM; holding stretch position for 1-2 seconds, 5-10 reps

56
Q

dynamic stretching

A

uses the force production for a muscle and the body’s momentum to take a joint through the full available ROM

57
Q

activities of daily living (ADL)

A

fundamental tasks needed to manage basic self-care activities such as bathing, dressing, grooming, meal preparation, feeding, and homemaking

58
Q

cardiorespiratory fitness

A

the ability of the circulatory and respiratory systems to provide the body with adequate oxygen during activity

59
Q

rate of progression

A

process and speed from which frequency, intensity, time, and type are increased

60
Q

adherence

A

level of commitment to a behaviour or plan of action

61
Q

morbidity

A

state of having a disease

62
Q

mortality

A

state or risk of death or dying

63
Q

frequency

A

number of training sessions in a given timeframe

64
Q

intensity

A

level of demand placed on the body by a given activity

65
Q

Tanaka formula

A

mathematical formula to estimate an individual’s maximal heartrate: 208- (0.7age)

66
Q

target heart rate

A

predetermined exercising heartrate

67
Q

talk test

A

aerobic test that measures the participant’s ability to talk or hold a conversation during an activity at various intensity levels

68
Q

ventilatory threshold (Tvent)

A

point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominantly aerobic energy production to anaerobic energy production

69
Q

time

A

duration an individual is engaged in a given activity

70
Q

type

A

mode of physical activity in which an individual is engaged

71
Q

overtraining

A

excessive frequency, volume, or intensity of training, resulting in reduction of performance, can also be caused by a lack of proper rest and recovery

72
Q

HIIT

A

exercise training method defined by intervals of near-maximal intensity broken up bu relatively short rest periods

73
Q

steady-state (SS) exercise

A

aerobic exercise that remains at a relatively constant intensity including a stable HR and oxygen consumption

74
Q

enjoyment

A

the amount of pleasure derived from performing a physical activity

75
Q

volume

A

total amount of work performed in each timeframe, typically 1week

76
Q

nonexercise activity thermogenesis (NEAT)

A

energy expenditure through ADL

77
Q

progression

A

way an exercise program advances in intensity and/or volume to continually challenge the individual

78
Q

general warm-up

A

low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise immediately following

79
Q

specific warm-up

A

low-intensity exercise consisting of movements that mimic those to be included in the more intense exercise immediately following

80
Q

principle of specificity

A

states that the body will adapt to the specific demands that are placed on it. Specific Adaptations to Imposed Demands (SAID) principle

81
Q

midpoint

A

refers to the intensity level between VT1 and VT2

82
Q

ventilation

A

process by which oxygen is transferred to the muscles from the lungs

83
Q

inspiration

A

process of contracting the inspiratory muscles to move air into the body

84
Q

core stability

A

the ability of an individual to maintain a given posture adequately stabilizing the spine while the extremities are moving

85
Q

core endurance

A

the ability to control the motion of the spine over a given longer duration

86
Q

core strength

A

the ability to control the motion of the spine

87
Q

core

A

the structures that make up the LPHC, lumbar spine, pelvic girdle, abdomen, hips

88
Q

type 1 (slow twitch) muscle fibres

A

muscle fibres that are small in size, generate lower amounts of force, and are more resistant to fatigue

89
Q

kyphotic/kyphosis

A

normal curvature of thoracic spine, convex

90
Q

scoliosis

A

abnormal lateral curve of the spine “s-curve”

91
Q

awing-in maneuver

A

maneuver used to recruit the local core stabilizers by drawing the navel toward the spin

92
Q

bracing

A

contracting the global abdominals such as the rectus abdominis and obliques at the same time

93
Q

centre of gravity

A

approximate midpoint of the body; while the location may vary between individuals, typically located in the midpoint of the trunk

NASM (4 decks)

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