Busy. Please wait.
or

show password
Forgot Password?

Don't have an account?  Sign up 
or

Username is available taken
show password

why


Make sure to remember your password. If you forget it there is no way for StudyStack to send you a reset link. You would need to create a new account.
We do not share your email address with others. It is only used to allow you to reset your password. For details read our Privacy Policy and Terms of Service.


Already a StudyStack user? Log In

Reset Password
Enter the associated with your account, and we'll email you a link to reset your password.

Remove ads
Don't know
Know
remaining cards
Save
0:01
To flip the current card, click it or press the Spacebar key.  To move the current card to one of the three colored boxes, click on the box.  You may also press the UP ARROW key to move the card to the "Know" box, the DOWN ARROW key to move the card to the "Don't know" box, or the RIGHT ARROW key to move the card to the Remaining box.  You may also click on the card displayed in any of the three boxes to bring that card back to the center.

Pass complete!

"Know" box contains:
Time elapsed:
Retries:
restart all cards




share
Embed Code - If you would like this activity on your web page, copy the script below and paste it into your web page.

  Normal Size     Small Size show me how

NASM review

QuestionAnswer
What are the lower chambers of the heart? ventricles
What does the right ventricle do? it pumps deoxygenated bolld to the lungs to drop off carbon dioxide and pick up oxygen
Arteries vessels that transport blood AWAY from heart
Ventricles large chambers located inferiorly on either side of the heart
Atriums a smaller chamber located superiorly on either side of the heart
capillaries arterioles that branch out into a mulitude of microscopic vessels
What does the right atrium do? gather deoxygenated blood returning to the heart from the entire body
What does the left atrium do? gathers reoxygenated blood going to the heart from the lungs
Intermuscular ability of the neuromuscular system to allow all muscles to work together with proper ACTIVATION and TIMING between them
Intramuscular ability of the neuromuscular system to allow optimal levels of motor unit RECRUITMENT and SYNCHRONIZATION within a muscle.
law of thermodynamics must burn more calories then consumed
Excess post exercise oxygen consumption (EPOC) Excess post exercise oxygen consumption body’s metabolism is elevate after exercise
autogenic inhibition the neuromuscular phenomenon that occurs when the neural impulse sensing tension are great that the impulses causing muscle contraction. Gto
Altered reciprocal inhibition muscle inhibition, cause by a tight agonist, which inhibits it’s functional antagonist. For example, a tight psoas(hip flexor) would degrease neuaral drive of the gluteus maximus (hip extensor) Resulting in muscle imbalance.
What does READ stand for? Rapport – establishing positive relationship Empathy – understanding what motivates each individual Assesement – goals and needs Development – program that meets needs
Synergistic Dominance is the neuromuscular phenonmenon that occurs when synergists take over function for a weak or inhibited prime mover. (Bodies SUBSTITUTION system)
Example of Synergistic Dominance when the psoas is tight it lead to reciprocal inhibition of the gluteus max. The result is increase force output of the synergist for hip extension. hamstrings.adductor and erector spinae) to compensate for the weakened glut.
Sliding Filament Theory how a muscle contracts -sarcomere shortens -Z lines move closer 2gthr. Move closer cuz of myosin heads attaching to actin and pulling on the actin. leads to the shortenin of a mus. fiber..
Length-Tension Relationships that a muscle can generate the greatest tension at its resting length.You know that a muscle at rest maintains a resting length. When tension is placed on it, it will either contract or lengthen, depending on the exercise.
Force-Velocity Curve The force generated by a muscle is a function of its velocity.
The velocity of muscle shortening concentric action
neuromuscular efficiency the ablitly of the neuromuscular system to allow agnoist antagonists stablizers and neutralizers to work synergistically to produce reduce and dynamically stablize the entire kinetic chain in all three planes.
root cause analysis a method of asking questions on a step by step basis to disover the intial cause of a fault.
synergistic dominance when synergists take over function for a weak or inhibited prime mover
dynamic joint stabilization the ability of the stabilizing muscles of a joint to produce optimum stabilization during functional, multiplanar movements.
structural efficiency alignment of the muscular and skeletal systems that allows the body to be balanced in relation to tits center of gravity.
Functional efficiency ability of the neuromuscular system to monitor and manipulate movement during functional tasks using the least amt of energy creating the least amt of stress on the kinetic chain.
Plyometrics exercises that enhance muscular power thru quick, repetitive eccentric and concentric contractions of muscles
Quickness the ability to react and change body position with mazimum rate of force production I all planes of motion form all body parts during functional activities.
strength endurance the ability of the body to repeatedly produce high levels of force for prolonged peroids
hypertrophy enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
BMI anything over ??? 25 considered obese anything over 35 is SERVRE
What waist to hip ratio is high for a woman?man? Women .80 Men .95 high risk for disease
DURNIN FORMULA SUBSCAPULAR ILIAC CREST BICEPS TRICEPS
RADIAL PULSE RECOMMENDED (ARM LINE)..GENTLE TOUCH..THREE DAY AVERAGE
CAROTID PULSE NECK NOT recommended
If someone's belt is higher at the back than at the front, what muscle imbalance are they most likely to be suffering from? anterior pelvic tilt
What are you likely to hear when listening for diastolic blood pressure? Pulse fades away Continue deflating the cuff until you no longer hear the Karotkoff sound.
What does rapport stand for?
 Similarity, Agreement or Congruity.
What is a female's average heart rate?

 75BPM
What is a males average heart rate? 70BPM
What is an overall average heart rate? 70-80bpm (75)
How many calories in 1 gram of fat? 9 - (10-30%)
How many calories in 1 gram of protein? 4 (15-30%)
How many calories in 1 gram of carbs? 4 (50-70%)
What is the MINIMUM amount of protein that an endurance athlete should consume daily? 1.4g/kg
blood pressure 120/80 normal 140/90 hypertension
What % is words building report? 7%
What % is tone of voice? 38%
What % is Physiology? Body language.? 55%
how many essential amino acids are there? 8
How many non essential amino acids that the body mkaes 10
How many amino acids are there? 20
The core or LPHC is made up of two categories. what are they? stabilization and movement
What are the muscle of the stablilization system of the CORE/LPHC? Transverse abs, Internal obliques, Lumbar multifidus, Pelvic muscles, Diaphragm, Transversospinalis (TITLPD)
What are the muscle of the movement system of the CORE/LPHC? lats, erector spinae, illipsoas, hamstrings, hip adductors, hip abductors, rectus absominus, and external obliques. (IHHHEELR)
how many repetitions for single leg balance reach is recommended? 1-20
minimum amount of rest internal in maximal strength training 3-5minutes
The overhead squat is done in what plane?
 Sagittial
What is the definition of assessment? process of determining the Importance, Size, or Value of something.
What is a Directive question? yes or no question
What is a non-directive question? open ended question, can't answer yes or know. WHY questions.
What is stroke volume?? the amt of blood that is pumped out with each contraction of a ventricle. Typical adult appr 75-80mL/beat
What is Cardiac output? combo of how many times the heart beats per minute and how much blood is being pumped out with each beat
During the pulling assessment, what rep. tempo is necessary? 20 repetitions 2/0/2
UPPER extremity strength test Warm up 8-10 reps 1 min rest add 10 -20 lbs(5-10%) and perform 3-5reps take 2 repeat to fails at 3-5 reps use one rep maz to estimate
LOWER extremity strength test Warm up 8-10 reps 1 min rest add 30-40 lbs(10-20%) and perform 3-5reps take 2 repeat to fails at 3-5 reps use one rep maz to estimate
.

-for a senior level client, what type of starting position is recommended? standing or sitting
for youth level client, what is the most important aspect? postural control, and not on amt of weight being used. Make it fun.
what % of max HR is zone 3 86-90% 90% is MAX
if clients shoulders elevate during pulling, which muscle should be stretched? Upper traps/Scalenes/Leavator Scapulae
If clilent HEAD goes forward during a push pull assessment which muscles are underactive?? Deep cervical flexors
If client feet turn out during a squat assessment what muscles are probably overactive?? Soleus, Lat Gastrocnemius, Bicep femoris
If client feet turn out during a squat assessment what muscles are probably underactive?? Gracilis, Popliteus, Sartorius, Med Hams, Med Gastro
If clients knees turn in during a squat assessment what muscles are probably overactive?? Adductors, Bicep Femoris, TFL, VL
If clients knees turn in during a squat assessment what muscles are probably underactive?? Gluts, VMO (vastus medialis oblique)
If client has a EXCESSIVE FORWARD LEAN what muscles are probably overactive? Abs, Hip Flexor, Gas, Soleus
If client has a EXCESSIVE FORWARD LEAN what muscles are probably underactive? Anterior Tibalis (shins), Gluts, (butt), Erector spinae
If clients LOWER BACK ARCHES what muscles are probably overactive? Lats, Hips, ES
If clients LOWER BACK ARCHES what muscles are probably underactive? Intrinsic core stablizers, Hams, Gluts
If a clients arms FALL forward what muscles are probably tight? Teres major, pecs, lats
If a clients arms FALL forward what muscles are probably underacive? Mid/lower traps, Rhomboids, Rotator cuffs
If clients shoulders elevate in pushing and pulling assessment what muscles are underactive? Mid/lower traps, Rhomboids, Rotator cuffs
What is a good exercise for people whos arms FALL forward? Squat to Row
What is a good exercise for people whos shoulders elevate during pull/push assessment? Ball Cobra
HEAD goes forward during a push pull assessment which exercise is good? Keep head in neutral position during all exercises.
What is the innermost layer of muscle? endomysium
What are some recessions and progression tools? Floor, sport bean. half foam roller, airex pad, dyna disk, 3D board
Legs..from regression to progression? two legs, staggered stance, one leg
Arm..from regression to progresstion? Two arms. staggered arms, one arm
What is the affects of chronic excess protein intake? Oxadation and depletion of calcium absorb, dehydration
Bioenergentic continuum - Anerobic - High intensity up to 10 sec ATP-CP
Bioenergentic continuum - Anerobic - Mod to HIGH 8-12 reps 30 -50 sec Glycolysis
Bioenergentic continuum - Aerobic - Greater than 2 minutes Oxidative
Flexion BENDING
Extension STRAIGHTENING
Plantarflexion toes down (back)
Dorsiflexion toes flat ( front)
Adduction toward body
Abduction away from body
Subjective info General and medical history, occupation, lifestyle personal info, medical
Objective info numbers/ tests and assessments
ZONE 1 (65-75% max) builds aerobic base and aids in recovery
ZONE 2 (80-85%max) increases endurance and trains the anaerobic threshold
ZONE 3 (86-90%max) builds hi end work capacity
What is an average persons daily intake of protein? .08g/kg
What is a monosaccharide? single unit of sugar. starches (plant form of carbs) glycogen (human storage form) glucose, fructose, and galactose
What is a disaccharide? two sugar units. sucrose, lactose and maltose
Created by: forwardmotion26