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NASM On Roids > Test Review > Flashcards

Test Review Flashcards

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1
Q

OPT Training stages:

A

1: Stabilization 2:strength
3: power

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2
Q

NASM Opt Training phases:

A

1: Stabilization end
2: strength end
3: hypertrophy
4: max strength
5: power

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3
Q

Phases that have cardiorespiratory:

A

All

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4
Q

Three parts of a neuron:

A

1: Cell body
2: Axon
3: Dendrites

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5
Q

Three joint motions:

A

1: Roll
2: Slide
3: Spin

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6
Q

Skeletal system functions:

A

1: Shape
2: Protection
3: movement
4: blood production
5: store minerals

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7
Q

Layers of muscle:

A

Epimysium
Perimysium
Endomysium
(deepest)

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8
Q

Slow twitch fibers:

A

1:Increased oxygen
2:Smaller
3: less force
4: Slow fatigue

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9
Q

Fast twitch fibers:

A

1:Less oxygen
2: larger
3: more force
4: fast fatigue

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10
Q

Muscle spindle:

A

1: change In length
2: Stretch reflex
3: Cause
contraction

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11
Q

Golgi Tendon:

A

1: attach to tendons
2:Change in muscle
tension
3: Cause relaxation

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12
Q

Blood flow in heart:

A

1: Right A (no O)
2: Right V (no-O)
3: Left A (O)
4: left V (O to body)

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13
Q

Blood vessels:

A

1:Arteries
2:Arterioles
3: Capillaries
4: Venules
5: Veins

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14
Q

Blood functions:

A

1: Transport O
2:Transport waste
3:Transport hormones
4: Carries heat
5:Regulates temp
6: clotting protects leaving
7: fights disease in Sickness

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15
Q

ATP-PC:

A

1:10-15 sec
2:Fastest
3: No-O
4: Short
5: High intensity

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16
Q

Glycolysis:

A

1:30-50 sec
2: Use carbs
3: medium duration

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17
Q

Oxidative system:

A

1: Oxidative
2: Slow process
3: Long duration

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18
Q

3 oxidative systems:

A

Aerobic glycolysis
]Krebs cycle
Electron transport chain (ETC)

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19
Q

Respiratory quotient

A

RQ of .7 =100% fat RQ of 1 = 100% carbs

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20
Q

Sagittal plane:

A

Motion: Flexion/extension Axis: Coronal

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21
Q

Frontal plane:

A

Motion: Abduction/adduction, Lateral flexion, E version/inversion
Axis: Anterior/posterior

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22
Q

Transverse plane:

A

Motion: Internal/external rotation, Left/right rotation, Horizontal abduction/adduction
Axis: Longitudinal

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23
Q

Estimated HR:

A

220 – age
HR training zones:
1: 65% to 75%
2: 76% to 85%
3: 86% to 95%

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24
Q

Which pulse?:

A

Radial pulse

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25
Pronationdistortion tight muscles:
Gastrocnemius Soleus Peroneals Adductors Iliotibial head Hip flexor complex Bicep femoris ( short)
26
Pronationdistortion weak muscles:
Anterior tibialis Posterior tibialis Vastus medialis Gluteus medius/maximus Hip external rotators
27
Lower crossed tight muscles:
Gastrocnemius Soleus Hip flexor complex Adductors Latissimus dorsi Erector Spinae
28
Lower crossed weak muscles:
Anterior tibialis Posterior tibialis Gluteus maximus Lucius Medius Transverse abdominis Internal oblique
29
Upper Crossed tight muscles:
Upper trapezius Levator scapulae Sternocleidomastoid Scalene Latissimus dorsi Teres major Subscapularis Pec major/minor
30
Upper Crossed weak muscles:
Deep cervical flexors Serratus Anterior Rhomboids Mid trapezius Lower trapezius Teres minor Infraspinatus
31
OverHeadSquat feet turn out tight muscles:
Soleus Lateral gastrocnemius Biceps femoris (short)
32
OHS feet turn out weak muscles:
Medial gastrocnemius Medial hamstring Grasilis, Sartorius, Popliteus
33
OHS Knees move in Tight muscles:
Adductor complex Bicep femoris (short) Tensor fascia latae Vastus lateralis
34
OHS Knees move in weak muscles:
Gluteus Medius/Maximus Vastus Medialis Oblique
35
OHS LPHC leans forward tight muscles:
Soleus Gastrocnemius Hip flexor complex Abdominal complex
36
OHS LPHC leans forward weak muscles:
Anterior tibialis Gluteus maximus Erector Spinae
37
OHS low back arches tight muscles:
Hip flexor complex Arrector Spinae Latissimus dors i
38
OHS low back arches weak muscles:
Gluteus maximus Hamstring complex Intrinsic core stabilizers
39
OHS arms fall forward tight muscles:
Latissimus dorsi Teres major Pec major/minor
40
OHS arms fall forward weak muscles:
Mid/lower traps Rhomboids Rotator cuffs
41
OHS what to view:
Anteriorly: Feet, ankles and knees Laterally: LPHC, , shoulder and cervical complex
42
BMI for overweight/Obese:
Overweight: 25.0 -29.99 Obese: 30.0 - 34.99
43
Cumulative injury cycle:
1:tissue trauma 2: inflammation 3: muscle spasms 4: adhesions 5: Altered neuromuscular control 6: Muscle imbalance 7: repeat
44
Integrated flexibility continuum:
Corrective (SMR and static stretching) Active (SMR and active isolated stretching) Functional (SMR and dynamic stretching)
45
Recommended exercise for adults:
150 minutes of moderate intensity or 75 minutes of vigorous aerobic exercise.
46
Cardiovascular training for general health:
60% of Max O consumption.
47
FITTE Principles:
Frequency Intensity Time Type Enjoyment
48
Local stabilization system muscles ( type I slow twitch)
Transverse of Dominis Internal oblique Lumbar multi fidus Pelvic floor muscles Diaphragm
49
Best core exercise for beginner:
Prone iso ab
50
Core musculature:
Local stabilization system Global stabilization system Movement system
51
Stabilization exercises:
1:Involve no lower body joint movement 2:Balance power include a “hop” 3: Balance strength involve bending at hip or knee
52
Proprioceptively challenging equipment:
1: Floor 2: Balance beam 3: Half foam roll 4: Foam pad 5: Balance disk 6: Wobble board 7: Bosu ball
53
Three phases of plyometric training:
1: Eccentric 2:amortization 3:Concentric/loading
54
Three phases general adaptation syndrome:
1:Alarm reaction 2:Resistance development 3:Exhaustion
55
5 resistance training adaptations:
1: stabilization 2: muscular endurance 3: muscle hypertrophy 4: Strength 5: Power
56
Resistance training systems:
Single set Multiple set Pyramid Superset Drop set Circuit training Peripheral heart action Split routine A vertical loading Horizontal loading
57
Acute variables of training:
Repetition Set Training intensity Rep tempo Rest interval Training volume Training frequency Training duration Exercise selection
58
ATP recovery:
20-30 sec = 50% 40sec=75% 60sec=85% 3min=100%
59
Program design Continuum: Muscle endurance/stabilization:
Reps: 12 to 20 Sets: 1-3 Intensity: 50% to 70% Tempo: slow (4/2/1) Rest: 0-90 sec
60
Hypertrophy:
Reps: 6 to 12 Sets:3to5 Intensity: 70% to 85% Tempo: moderate (2/0/2) Rest: 0-60 sec
61
Max strength:
Reps: 1-5 Sets: 4-6 Intensity: 85% to 100% Tempo: fast Rest: 3 to 5 min
62
Power:
Reps: 1-10 Sets: 3-6 Intensity: 35% to 45% Tempo: fast Rest: 3-5 min
63
Exercise tools:
Free weights Machines Cable machines Elastic bands Medicine balls Kettle bells Body weight TRX Bosuball Stability ball
64
Protein intake:
Sedentary = .4g/lb Strength = .5=.8g/lb Endurance = .5- .6g/lb
65
Amino acids:
20 total 9 essential
66
Recommended macros:
Pro: 10% to 35% Cho: 45% to 65% Fat: 20% to 35%
67
Macro calories:
Pro: 4 cal/gram Cho: 4 cal/gram Fat: 9 cal/gram Alcohol: 7 cal/gram
68
Fluid recommendations:
6-12 oz every 15-20 min Of exercise 16-24 oz / lb lossed during exercise.
69
Common vitamins with adverse effects when consumed in excess:
Zinc Iron Vitamin D Vitamin A
70
5 stages of change:
Precontemplation Contemplation Preparation Action Maintenance
71
Barriers to exercise:
Not enough time Unrealistic goals Lack of support Social physique anxiety Convenience
72
SMART goals:
Specific Immeasurable Attainable Realistic Timely
73
Local Stabilization System
Transversus Abdominis Internal Oblique Lumbar Multifidus Pelvic Floor Muscles Diaphram
74
Global Stabilization Muscles
Psoas Major Quadratus Lumborum External Oblique Adductor Complex Rectus Abdominis

NASM On Roids (17 decks)

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