Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

self-efficacy

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

progressive overload

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

fundamental movement patterns

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

hypertrophy

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

posture

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

unilateral

A

relating to one side of the body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

bilateral

A

relating to two sides of the body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

ROM

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

acute variables

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

repetition

A

one complete movement of an exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

set

A

group of consecutive repetitions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

training intensity

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

rest interval

A

time taken to recuperate between sets

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

training volume

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

rate of force production

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

flexibility

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

extensibility

A

capability to be elongated or stretched

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

ROM

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

mobility

A

optimal flexibility and joint ROM; ability to move freely

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

myofascial

A

the body’s connective tissue that includes muscle and fascia

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

relative flexibility

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

human movement system (HMS)

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
soft tissue
issues connecting, supporting, and surrounding bodily structures and organs
26
postural distortion patterns
predictable patterns of muscle imbalances
27
muscle imbalance
when muscles on either side of a joint have altered length-tension relationships
28
force-couple relationships
synergistic action of multiple muscles working together to produce movement around a joint
29
osetokinematics
the visible movement of limbs
30
arthrokinematics
the description of joint surface movement: roll, glide/slide, spin
31
reciprocal inhibition
the inhibitory signal sent to an antagonist muscle when the agonist muscle receives the signal to contract
32
altered reciprocal inhibition
occurs when an over active agonist decreases the neural drive to its functional agonist
33
overactive
elevated neural drive causes a muscle to be held in a chronic state of contraction
34
underactive
when a muscle is experiencing neural inhibition and limited neuromuscular recruitment
35
synergistic dominance
neuromuscular phenomenon when synergist muscles take over for the inhibited prime mover (hamstrings in hip extension with inhibited gluteal complex)
36
altered length-tension relationship
when a muscle's resting length is too short or long, reducing the amount of force it can produce
37
neuromuscular efficiency
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
38
muscle spindle
sensory receptor within muscles running parallel to the muscle fibres, reports change in muscle length and rate of change to CNS
39
stretch reflex
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
Golgi Tendon Organ (GTO)
specialized sensory receptor located where muscle transitions into tendon. sensitive to changes in muscular tension and the rate of that change
41
autogenic inhibition
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
lengthening reaction
when a muscle is lengthened, a cascade or neurological reactions occur that allow muscle to be stretched
43
static stretching
muscle is passively lengthened to the point of tension and held for a set amount of time 2-5 minutes
44
pattern overload
consistently repeating the same pattern of motion over long periods of time that can lead to dysfuntion or injury
45
cumulative injury cycle
cycle whereby tissue trauma will induce inflammation, muscle spasm, adhesion, altered neuromuscular control, and muscle imbalances
46
nociceptors
pain receptors located in the skin and fascial connective tissues
47
Davis's law
states that soft tissue models along the line of stress
48
collagen matrix
a complex meshwork of connective tissue, including collagen proteins
49
self-myofascial techniques
used for treating and breaking up adhesions of the fascia and surrounding muscle tissues - foam rolling, self-massage
50
fascial system
web of connecting fibres found just under the skin
51
mechanical effect
having a physical effect
52
neurophysiological effect
having an effect on the nervous system
53
delayed-onset muscle soreness (DOMS)
pain or discomfort, often felt24-72 after intense exercise or unaccustomed physical activity
54
stretch tolerance
the ability to experience the physical sensations of stretching to reduce the discomfort felt at the end range of motion
55
active stretching
stretching using agonists and synergists to dynamically move the joint into a ROM; holding stretch position for 1-2 seconds, 5-10 reps
56
dynamic stretching
uses the force production for a muscle and the body's momentum to take a joint through the full available ROM
57
activities of daily living (ADL)
fundamental tasks needed to manage basic self-care activities such as bathing, dressing, grooming, meal preparation, feeding, and homemaking
58
cardiorespiratory fitness
the ability of the circulatory and respiratory systems to provide the body with adequate oxygen during activity
59
rate of progression
process and speed from which frequency, intensity, time, and type are increased
60
adherence
level of commitment to a behaviour or plan of action
61
morbidity
state of having a disease
62
mortality
state or risk of death or dying
63
frequency
number of training sessions in a given timeframe
64
intensity
level of demand placed on the body by a given activity
65
Tanaka formula
mathematical formula to estimate an individual's maximal heartrate: 208- (0.7age)
66
target heart rate
predetermined exercising heartrate
67
talk test
aerobic test that measures the participant's ability to talk or hold a conversation during an activity at various intensity levels
68
ventilatory threshold (Tvent)
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
time
duration an individual is engaged in a given activity
70
type
mode of physical activity in which an individual is engaged
71
overtraining
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
HIIT
exercise training method defined by intervals of near-maximal intensity broken up bu relatively short rest periods
73
steady-state (SS) exercise
aerobic exercise that remains at a relatively constant intensity including a stable HR and oxygen consumption
74
enjoyment
the amount of pleasure derived from performing a physical activity
75
volume
total amount of work performed in each timeframe, typically 1week
76
nonexercise activity thermogenesis (NEAT)
energy expenditure through ADL
77
progression
way an exercise program advances in intensity and/or volume to continually challenge the individual
78
general warm-up
low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise immediately following
79
specific warm-up
low-intensity exercise consisting of movements that mimic those to be included in the more intense exercise immediately following
80
principle of specificity
states that the body will adapt to the specific demands that are placed on it. Specific Adaptations to Imposed Demands (SAID) principle
81
midpoint
refers to the intensity level between VT1 and VT2
82
ventilation
process by which oxygen is transferred to the muscles from the lungs
83
inspiration
process of contracting the inspiratory muscles to move air into the body
84
core stability
the ability of an individual to maintain a given posture adequately stabilizing the spine while the extremities are moving
85
core endurance
the ability to control the motion of the spine over a given longer duration
86
core strength
the ability to control the motion of the spine
87
core
the structures that make up the LPHC, lumbar spine, pelvic girdle, abdomen, hips
88
type 1 (slow twitch) muscle fibres
muscle fibres that are small in size, generate lower amounts of force, and are more resistant to fatigue
89
kyphotic/kyphosis
normal curvature of thoracic spine, convex
90
scoliosis
abnormal lateral curve of the spine "s-curve"
91
awing-in maneuver
maneuver used to recruit the local core stabilizers by drawing the navel toward the spin
92
bracing
contracting the global abdominals such as the rectus abdominis and obliques at the same time
93
centre of gravity
approximate midpoint of the body; while the location may vary between individuals, typically located in the midpoint of the trunk

NASM (4 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions