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NASM Module 1
Assessment
| Question | Answer | Reference |
|---|---|---|
| Measurable data about a client’s physical state such as body composition, movement and cardiovascular ability. | Objective information | Chapter 5; pg. 108 |
| Typical adult heart rate. | 70 – 80 bpm | Chapter 3; pg. 43 |
| Assessments that measure cardiorespiratory ability. | Step Test and Rockport Walk Test | Chapter 5; pgs. 117 & 118 |
| Severe BMI score begins at… | 35 | Chapter 5; pg. 116 |
| Muscle fibers that contain a higher number of capillaries | Type I (slow twitch) | Chapter 2; pg 33 |
| Plane that divides the body into top and bottom halves and consists of internal and external rotation? | Transverse | Chapter 4; pg. 61 |
| Plane of motion that divides the body into front and back halves and consists of adduction/abduction, lateral flexion and eversion/inversion. | Frontal | Chapter 4; pg 61 |
| Plane of motion that divides the body into left and right halves and consists of flexion and extension. | Sagittal | Chapter 4; pg 61 |
| Plane of motion that occurs around a coronal axis. | Sagittal | Chapter 4; pg. 61 |
| Plane of motion that occurs around a longitudinal or vertical axis. | Transverse | Chapter 4; pg. 61 |
| Plane of motion that occurs around an anterior-posterior axis. | Frontal | Chapter 4; pg.61 |
| Decreased activity may lead to muscular dysfunction and increased injury, including the following… | Low back pain, knee injuries, chronic diseases in adult population, musculoskeletal injuries | Chapter 1; pg. 5 |
| What forms of training are included in integrated training in the OPT? | Flexibility, cardiorespiratory, core, balance, reactive, speed, agility, and quickness training. | Chapter 1; pg. 7 |
| The functional unit of the nervous system. | Neuron | Chapter 2; pg. 17 |
| The three main functional classifications of neurons. | Sensory (afferent) Interneurons, and Motor (efferent). | Chapter 2; pg 17 |
| Transmits nerve impulses from effector sites to the brain or spinal cord. | Sensory (afferent) neurons | Chapter 2, pg. 17 |
| Transmits nerve impulses from one neuron to another. | Interneurons | Chapter 2; pg. 17 |
| Transmits nerve impulses from the brain and spinal cord to the effector sites. | Motor (efferent) neurons | Chapter 2; pg. 17 |
| The nervous system is composed of billions of neurons that transfer information throughout the body through these two interdependent systems. | Central nervous system and Peripheral nervous system. | Chapter 2; pg. 17 |
| The three major functions of the nervous system | Sensory (recognizes changes) integrative (combines information and interprets it) and motor (produces a neuromuscular response). | Chapter 2; pg. 21 |
| Cranial and spinal nerves that spread throughout the body. | Peripheral nervous system. | Chapter 2; pg. 17 |
| Nervous system composed of the brain and spinal cord. | Central nervous system. | Chapter 2; pg. 17 |
| The ability of the nervous system to sense changes in either the internal or external environment. | Sensory function. | Chapter 2; pg. 16 |
| The ability of the nervous system to analyze and interpret sensory information to allow for proper decision making, which produces the appropriate response. | Integrative function | Chapter 2; pg.16 |
| The neuromuscular response to the sensory information. | Motor function | Chapter 2; pg. 16 |
| Receptors sensitive to change in length of the muscle and the rate of that change. | Muscle spindles | Chapter 2; pg. 19 |
| Sensory receptors responsible for sensing distortion in body tissues. | Mechanoreceptors | Chapter 2; pg. 19 |
| Receptors sensitive to change in tension of the muscle and the rate of that change. | Golgi tendon organs | Chapter 2; pg. 19 |
| Receptors that respond to pressure, acceleration, and deceleration in the joint. | Joint receptors | Chapter 2; pg. 19 |
| The body’s framework, composes of bones and joints | Skeletal system | Chapter 2; pg. 21 |
| Provides a resting ground for muscles and protection of vital organs. | Bones | Chapter 2; pg. 21 |
| The moveable function where two or more bones meet. | Joints | Chapter 2; pg. 21 |
| Portion of the skeletal system that consists of the skull, rib cage, and vertebral column. | Axial skeleton | Chapter 2; pg. 22 |
| Portion of the skeletal system that includes the upper and lower extremities. | Appendicular skeleton. | Chapter 2; pg. 22 |
| A strengthening exercise when the feet turn out during an overhead squat assessment. | Single leg balance reach | Chapter 6 pg 169 |
| A foam roll technique and static stretch when feet turn out during an overhead squat assessment. | Gastrocnemius/soleus Biceps Femoris (short head) | Chapter 6 pg 169 |
| Probable underactive muscles when feet turn out during an overhead squat assessment. | Medial gastrocnemius Medial hamstring Gracilis Sartorius Popliteus | Chapter 6 pg 169 |
| Probable overactive muscles when feet turn out during an overhead squat assessment. | Soleus Lateral gastrocnemius Bicep femoris (short head) | Chapter 6 pg 169 |
| Strengthening exercise for someone whose knees move inward during an overhead squat assessment. | Tube walking | Chapter 6 pg 169 |
| Foam roll and static stretch technique for someone whose knees move inward during an overhead squat assessment. | Adductors TFL/IT band | Chapter 6 pg 169 |
| Probable underactive muscles when knees move inward during an overhead squat assessment. | Gluteus medias/maximus Vastus medialis oblique (VMO) (Quad) | Chapter 6 pg 169 |
| Probable overactive muscles when knees move inward during overhead squat assessment. | Adductor complex Biceps femoris (short head) (hamstring) TFL Vastus lateralis (quad) | Chapter 6 pg 169 |
| Strengthening exercise for an excessive forward lean during an overhead squat assessment. | Ball Squats | Chapter 6 pg 169 |
| Foam roll and static stretch technique for an excessive forward lean during an overhead squat assessment. | Hip flexor complex Piriformis | Chapter 6 pg 169 |
| Probable underactive muscles with an excessive forward lean during an overhead squat assessment. | Anterior tibialis Gluteus maximus Erector Spinae | Chapter 6 pg 169 |
| Probable overactive muscles with an excessive forward lean during an overhead squat assessment. | Soleus Gastrocnemius Hip flexor complex Abdominal complex | Chapter 6 pg 169 |
| Strengthening exercise for low back arching during an overhead squat assessment. | Ball Squats | Chapter 6 pg 169 |
| Foam roll and static stretch technique for low back arching during an overhead squat assessment. | Hip flexor complex Latissimus Dorsi Erector spinae | Chapter 6 pg 169 |
| Probable underactive muscles when low back arches during an overhead squat assessment | Gluteus maximus Hamstrings Intrinsic core Stabilizers (TVA, multifidus, transversospinalis, internal oblique, pelvic floor muscles) | Chapter 6 pg 169 |
| Probable overactive muscles when low back arches during an overhead squat assessment. | Hip flexor complex Erector spinae Latissimus dorsi | Chapter 6 pg 169 |
| Foam roll and static stretch for low back arching during overhead squat assessment. | Hip flexor complex Latissimus dorsi Erector spinae | Chapter 6 pg 169 |
| Strengthening exercise for low back arching during overhead squat assessment. | Ball squats | Chapter 6 pg 169 |
| Probable overactive muscles arms fall forward during overhead squat assessment. | Latissimus dorsi Teres major Pectoralis major/minor | Chapter 6 pg 169 |
| Probable underactive muscles when arms fall forward during overhead squat assessment. | Mid/lower trapezius Rhomboids Rotator cuff | Chapter 6 pg 169 |
| Foam roll and static stretch for arms falling forward during overhead squat assessment. | Latissimus dorsi Thoracic spine | Chapter 6 pg 169 |
| Strengthening exercise for arms falling forward during overhead squat assessment. | Squat to row. | Chapter 6 pg 169 |
| Mild obesity BMI scores | 25 - 30 | Chapter 5, pg. 116 |
| Moderate obesity BMI scores | 30 - 35 | Chapter 5, pg. 116 |
| What waist to hip ratio may put a woman at risk for a number of diseases | above 0.80 | Chapter 5; pg. 116 |
| What waist to hip ratio may put men at risk for a number of diseseases? | above 0.95 | Chapter 5; pg. 116 |
| Which four sites are used to calculate body fat percentages using the Durnin-Womersley formula? | Biceps, triceps, subscapular, iliac crest. | Chapter 5; pg. 112 |
| What is the top number of a blood pressure reading called? | systolic | Chapter 5; pg 110 |
| What are normal systolic pressure ranges? | 120 - 130 mm HG | Chapter 5; pg 110 |
| What does the systolic number reflect? | The pressure produced by the heart as it pumps blood to the body. | Chapter 5; pg 110 |
| What is the bottom number of a blood pressure reading called? | Diastolic | Chapter 5; pg 110 |
| What is the normal diastolic pressure range? | 80 - 85 mm Hg | Chapter 5; pg 110 |
| What does the diastolic number signify? | the minimum pressure within the arteries through a full cardiac cycle. | Chapter 5; pg 110 |
| What is the average resting heart rate for a male? | 70 bpm | Chapter 5; pg 109 |
| What is the average resting heart rate for a woman? | 75 bpm | Chapter 5; pg 109 |
| What can circumference measurements be used to calculate? | Body fat percentages | Chapter 5; pg 114 |
| BMI is a good way to determine what? | whether a client's weight is appropriate for their height | Chapter 5; pg 116 |
| Which test assesses upper extremity stability? | Davies | Chapter 5; pg 129 |
| Which test assesses overall athletic ability? | Shark skill | Chapter 5; pg 129 |
| Name the 3 various dynamic postural assessment techniques. | Overhead squat (dynamic flexibility and integrated total body strength), Single-leg squat (ankle proprioception, core strength, and hip joint stability); Pushing and pulling (upper extremity neuromuscular efficiency) | Chapter 5; pg 129 |
| What does the 3 minute Step Test achieve? | estimates a cardiovascular starting point, which is then modified based on ability level. Once determined, proper zones can be applied through specific stage training programs. | Chapter 5; pg 117 |
| What is the Rockport Walk Test designed to do? | estimates a cardiovascular starting point. | Chapter 5; pg 129 |
| What starting program (zone) should a client use if they received a Fair fitness level from the 3 Minute step test? | Zone 1 (poor and fair) | Chapter 5; pg 117 |
| What is the appropriate starting program (zone) for a client that received a Good fitness level in 3 minute step test | Zone 2 (average and good) | Chapter 5; pg 117 |
| What exercise is used for the Upper Extremity Strength Assessment? | Bench Press | Chapter 5; pg 131 |
| What is the Upper Extremity Strength Assessment designed to do? | estimate the one-rep maximum for training intensity purposes | Chapter 5; pg 131 |
| How much weight do you add after the client has warmed up for the Upper Extremity Strength Assessment? How many reps? | 10 - 20 lbs (5-10% body weight) (perform 3-5 reps) | Chapter 5; pg 131 |
| What is the rest period after the performing the first 3 - 5 reps of the Upper Extremity Strength Assessment? | 2 minutes | Chapter 5; pg 131 |
| What is the Lower Extremity Strength Assessment designed to do? | estimate the one-rep maximum for training intensity purposes | Chapter 5; pg 132 |
| What exercise is used for the lower extremity strength assesment? | squat | Chapter 5; pg 132 |
| How much weight is added after the client warms up for the lower extremity strength assessment? | 30 - 40 lbs (approx 10-20% body weight) 3- 5 reps | Chapter 5; pg 132 |
| Muscle fiber type that has increased oxygen delivery (I or II) | Type I slow twitch | Chapter 2; pg. 34 |
| Muscle fiber type that is smaller in size. | Type I slow twitch | Chapter 2; pg. 34 |
| Muscle fiber type that is slow to fatigue | Type I slow twitch | Chapter 2; pg. 34 |
| Muscle fiber type that produces less force. | Type I slow twitch | Chapter 2; pg. 34 |
| Muscle fiber type that produced long term contractions (stabilization) | Type I slow twitch | Chapter 2; pg. 34 |
| Muscle fiber type that has fewer capillaries, mitochondria and myoglobin | Type II fast twitch | Chapter 2; pg. 34 |
| Muscle fiber type that has decreased oxygen delivery | Type II fast twitch | Chapter 2; pg. 34 |
| Muscle fiber type that is larger in size | Type II fast twitch | Chapter 2; pg. 34 |
| Muscle fiber type that produces more force | Type II fast twitch | Chapter 2; pg. 34 |
| Muscle fiber type that is quick to fatigue | Type II fast twitch | Chapter 2; pg. 34 |
| Muscle fiber type that produces short term contractions (force and power) | Type II fast twitch | Chapter 2; pg. 34 |
| Name the agonist, synergist, stabilizer an antagonist muscles when performing a chest press. | Agonist: Pectoralis major Synergist: anterior deltoid & triceps Stabilizer: Rotator cuff Antagonist: Posterior deltiod | Chapter 2, pg. 35 |
| Name the agonist, synergist, stabilizer and antagonist muscles when performing overhead press. | Agonist: Deltoid Synergist: triceps Stabilizer: rotator cuff Antagonist: Latissimus dorsi | Chapter 2, pg. 35 |
| Name the agonist, synergist, stabilizer and antagonist muscles when performing a row. | Agonist: Latissimus Dorsi Synergist: posterior deltoid, biceps Stabilizer: rotator cuff Antagonist: pectoralis major | Chapter 2, pg. 35 |
| Name the agonist, synergist, stabilizer and antagonist muscles used when performing a squat. | Agonist: gluteus max and quads Synergist: hamstrings Stabilizer: transverse abdominus Antagonist: psoas | Chapter 2, pg. 35 |
| Name the agonist, synergist, stabilizer and antagonist muslces used when performing a hip extension | agonist: gluteus max synergist: hamstring and erector spinae stabilizer: TVA, internal oblique and multifidus antagonist: psoas | Chapter 2, pg. 35 |
| What is the rate of which the heart pumps referred to, and what is it for the typical adult? | Heart rate (HR) 70 - 80 bpm | Chapter 3; pg. 43 |
| What is the term for the amount of blood pumped out with each contraction of a ventricle? What is it for the typical adult? | Stroke volume(SV) 75 -80 mL/beat | Chapter 3; pg. 43 |
| What is cardiac output? | the combination of how many times the heart beats per minute and how much blood is being pumped out with each beat | Chapter 3; pg. 43 |
| The study of energy in the human body, how chemical energy (food) is converted into mechanical energy (work). | bioenergetics | Chapter 3; pg. 51 |
| What types of exercise does the ATP-CP system provide energy for? | Primarily high-intensity, short duration such as power strength training (heavy loads, few reps) or short sprints - up to approx 10 seconds of activity | Chapter 3; pg. 52 |
| What types of exercise does the pathway/system provide energy for? | moderate to high intensity, moderate to duration activities such as a typical set of 8-12 reps (30 - 60 seconds of activity) | Chapter 3; pg. 52 |
| The oxidative system relies primarily on what for the production of ATP? | Carbs and fats | Chapter 3; pg. 52 |
| What types of exercise does the oxidative pathway/system provide energy for? | lower intensity, longer duration activities such as walking on the treadmill for 20 - 30 minutes (activities greater than 2 minutes) | |
| Which system(s) of the bioenergetic continuum is (are) aerobic? | oxidative | Chapter 3; pg. 52 |
| What assessment technique assesses dynamic flexibility and integrated total body strength? | Overhead squat | Chapter 5 pg 129 |
| What postural assessment technique assesses ankle proprioception, core strength, and hip joint stability? | Single let squat | Chapter 5, pg. 129 |
| What postural assessment technique assesses upper extremity neuromuscular effeciency? | Pushing and Pulling | Chapter 5, pg. 129 |
| Methods of assessing body fat. | Underwater weighing; bioelectrical impedance; and skin fold calipers | Chapter 5; pg. 111 |
Created by:
viclops