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NASM Review
Chapters 1-4, 11-21
| Term | Definition |
|---|---|
| GAS | General Adaptation Syndrome : Alarm, Resistance, Exhaustion |
| SAID principal | Specific Adaptation to Imposed Demands |
| Precontemplation | Client is not even thinking about exercise now or in the future |
| Contemplation | Client is thinking about exercising within the next 6 months |
| Preparation | Client has taken steps towards exercising (bought clothes, has a consult) and may have even exercised a time or 2. |
| Action | Client is exercising consistently but not for 6 months |
| Maintenance | Client has been consistently exercising for at least 6 months. |
| Morbidity | The state of having a disease |
| Mortality | A State or risk of death/dying |
| Contraindication | A specific situation where a medication, exercise or procedure should be avoided because it could cause harm to the individual |
| PAR-Q | A detailed questionnaire designed to assess an individual's physical readiness to engage in structured exercise. |
| Durnin-Womersley (4 site) | Bicep, Tricep, Suprailliac, Subscapular |
| Bioelectrical Impedance Analysis | A body composition |
| VT1 | The point at which the body uses an equal amount of carbs and fats as fuel. |
| VT2 | The point where glucose provides nearly all of the energy required. |
| Acute Variables | Components of exercise that can be modified to change a clients training program. (Sets, Reps, Tempo, Weight) |
| Reciprocal Inhibition | When an agonist receives a signal to contract, its functional antagonist also receives a signal to relax, allow a motion at a joint to occur. |
| Altered Reciprocal Inhibition | Occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist. (agonist is always contracted, causing antagonist to be always lengthened) |
| Synergistic Dominence | Occurs when synergists take over function for a weak or inhibited prime mover (agonist) |
| Muscle Spindle | Sensory receptors found in the muscle belly sensitive to change in length of the muscle and the rate of that change. |
| GTO (Golgi Tendon Organ) | Sensory Receptor located at the point where the muscle meets the tendon and are sensitive to change in the muscular tension and the rate of tension in the tendon. |
| Mechanoreceptors | Respond to touch and pressure within the tissue and then transmit that signal |
| Nociceptors | Pain receptors located in the skin and facial connective tissue. |
| Tanaka Formula | Used to estimate Max HR 208- (0.7x age) |
| Karvonen Formula (Heart Rate Reserve) | (Max HR - RHR) x intensity + RHR |
| Zone 1 | Training zone Beneficial for those new to exercise. Below VT1. Involves steady state aerobic exercise. Can be progressed once successfully tolerating 30' of continuous exercise 3x/week. |
| Zone 2 | Training zone designed for intermediate clients. Focus is to increase workload and achieve higher levels of aerobic fitness. Includes interval training and then progressing to steady state exercise. Client reaching VT1 to midpoint. |
| Zone 3 | Training zone that is vigorous, midpoint to VT2, profuse sweating, ability to talk is limited to short phrases |
| Zone 4 | Training zone designed for advanced clients, above VT2, Maximum effort, speaking is impossible or only grunts/single words |
| Global Muscles | Larger muscle groups, made up mostly of Type II muscle fibers. |
| Local Muscles | Deep musculature attached to the spine. These are endurance/stabilization muscles made of Type 1 muscle fibers. |
| Bracing (bearing down) | Co contraction of Global muscles for core stability |
| Drawing In Manuever | Contraction of local muscle tranverse abdominus for core stability. |
| Frontside Mechanics | Hip/knee/ankle are all in flexion when running |
| Cumulative Injury cycle | The cycle has six basic phases: tissue trauma, adhesions, and muscle imbalance. |
| Controversial Stretches | Stretches performing that may cause injury |
| SMART Goal | Specific, measureable, attainable, relevant, timely |
Created by:
smithheather