NASM review
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| What are the lower chambers of the heart? | ventricles
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| What does the right ventricle do? | it pumps deoxygenated bolld to the lungs to drop off carbon dioxide and pick up oxygen
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| Arteries | vessels that transport blood AWAY from heart
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| Ventricles | large chambers located inferiorly on either side of the heart
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| Atriums | a smaller chamber located superiorly on either side of the heart
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| capillaries | arterioles that branch out into a mulitude of microscopic vessels
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| What does the right atrium do? | gather deoxygenated blood returning to the heart from the entire body
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| What does the left atrium do? | gathers reoxygenated blood going to the heart from the lungs
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| Intermuscular | ability of the neuromuscular system to allow all muscles to work together with proper ACTIVATION and TIMING between them
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| Intramuscular | ability of the neuromuscular system to allow optimal levels of motor unit RECRUITMENT and SYNCHRONIZATION within a muscle.
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| law of thermodynamics | must burn more calories then consumed
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| Excess post exercise oxygen consumption (EPOC) Excess post exercise oxygen consumption | body’s metabolism is elevate after exercise
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| autogenic inhibition | the neuromuscular phenomenon that occurs when the neural impulse sensing tension are great that the impulses causing muscle contraction. Gto
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| 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.
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| What does READ stand for? | Rapport – establishing positive relationship Empathy – understanding what motivates each individual Assesement – goals and needs Development – program that meets needs
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| Synergistic Dominance | is the neuromuscular phenonmenon that occurs when synergists take over function for a weak or inhibited prime mover. (Bodies SUBSTITUTION system)
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| 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.
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| 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..
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| 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.
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| Force-Velocity Curve | The force generated by a muscle is a function of its velocity.
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| The velocity of muscle shortening | concentric action
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| 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.
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| root cause analysis | a method of asking questions on a step by step basis to disover the intial cause of a fault.
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| synergistic dominance | when synergists take over function for a weak or inhibited prime mover
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| dynamic joint stabilization | the ability of the stabilizing muscles of a joint to produce optimum stabilization during functional, multiplanar movements.
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| structural efficiency | alignment of the muscular and skeletal systems that allows the body to be balanced in relation to tits center of gravity.
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| 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.
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| Plyometrics | exercises that enhance muscular power thru quick, repetitive eccentric and concentric contractions of muscles
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| 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.
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| strength endurance | the ability of the body to repeatedly produce high levels of force for prolonged peroids
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| hypertrophy | enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
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| BMI anything over ??? | 25 considered obese anything over 35 is SERVRE
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| What waist to hip ratio is high for a woman?man? | Women .80 Men .95 high risk for disease
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| DURNIN FORMULA | SUBSCAPULAR ILIAC CREST BICEPS TRICEPS
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| RADIAL PULSE | RECOMMENDED (ARM LINE)..GENTLE TOUCH..THREE DAY AVERAGE
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| CAROTID PULSE | NECK NOT recommended
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| 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
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| 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.
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| What does rapport stand for? | Similarity, Agreement or Congruity.
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| What is a female's average heart rate? | 75BPM
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| What is a males average heart rate? | 70BPM
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| What is an overall average heart rate? | 70-80bpm (75)
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| How many calories in 1 gram of fat? | 9 - (10-30%)
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| How many calories in 1 gram of protein? | 4 (15-30%)
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| How many calories in 1 gram of carbs? | 4 (50-70%)
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| What is the MINIMUM amount of protein that an endurance athlete should consume daily? | 1.4g/kg
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| blood pressure | 120/80 normal 140/90 hypertension
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| What % is words building report? | 7%
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| What % is tone of voice? | 38%
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| What % is Physiology? Body language.? | 55%
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| how many essential amino acids are there? | 8
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| How many non essential amino acids that the body mkaes | 10
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| How many amino acids are there? | 20
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| The core or LPHC is made up of two categories. what are they? | stabilization and movement
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| What are the muscle of the stablilization system of the CORE/LPHC? | Transverse abs, Internal obliques, Lumbar multifidus, Pelvic muscles, Diaphragm, Transversospinalis (TITLPD)
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| 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)
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| how many repetitions for single leg balance reach is recommended? | 1-20
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| minimum amount of rest internal in maximal strength training | 3-5minutes
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| The overhead squat is done in what plane? | Sagittial
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| What is the definition of assessment? | process of determining the Importance, Size, or Value of something.
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| What is a Directive question? | yes or no question
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| What is a non-directive question? | open ended question, can't answer yes or know. WHY questions.
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| What is stroke volume?? | the amt of blood that is pumped out with each contraction of a ventricle. Typical adult appr 75-80mL/beat
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| 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
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| During the pulling assessment, what rep. tempo is necessary? | 20 repetitions 2/0/2
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| 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
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| 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
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| . -for a senior level client, what type of starting position is recommended? | standing or sitting
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| for youth level client, what is the most important aspect? | postural control, and not on amt of weight being used. Make it fun.
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| what % of max HR is zone 3 | 86-90% 90% is MAX
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| if clients shoulders elevate during pulling, which muscle should be stretched? | Upper traps/Scalenes/Leavator Scapulae
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| If clilent HEAD goes forward during a push pull assessment which muscles are underactive?? | Deep cervical flexors
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| If client feet turn out during a squat assessment what muscles are probably overactive?? | Soleus, Lat Gastrocnemius, Bicep femoris
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| If client feet turn out during a squat assessment what muscles are probably underactive?? | Gracilis, Popliteus, Sartorius, Med Hams, Med Gastro
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| If clients knees turn in during a squat assessment what muscles are probably overactive?? | Adductors, Bicep Femoris, TFL, VL
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| If clients knees turn in during a squat assessment what muscles are probably underactive?? | Gluts, VMO (vastus medialis oblique)
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| If client has a EXCESSIVE FORWARD LEAN what muscles are probably overactive? | Abs, Hip Flexor, Gas, Soleus
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| If client has a EXCESSIVE FORWARD LEAN what muscles are probably underactive? | Anterior Tibalis (shins), Gluts, (butt), Erector spinae
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| If clients LOWER BACK ARCHES what muscles are probably overactive? | Lats, Hips, ES
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| If clients LOWER BACK ARCHES what muscles are probably underactive? | Intrinsic core stablizers, Hams, Gluts
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| If a clients arms FALL forward what muscles are probably tight? | Teres major, pecs, lats
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| If a clients arms FALL forward what muscles are probably underacive? | Mid/lower traps, Rhomboids, Rotator cuffs
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| If clients shoulders elevate in pushing and pulling assessment what muscles are underactive? | Mid/lower traps, Rhomboids, Rotator cuffs
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| What is a good exercise for people whos arms FALL forward? | Squat to Row
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| What is a good exercise for people whos shoulders elevate during pull/push assessment? | Ball Cobra
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| HEAD goes forward during a push pull assessment which exercise is good? | Keep head in neutral position during all exercises.
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| What is the innermost layer of muscle? | endomysium
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| What are some recessions and progression tools? | Floor, sport bean. half foam roller, airex pad, dyna disk, 3D board
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| Legs..from regression to progression? | two legs, staggered stance, one leg
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| Arm..from regression to progresstion? | Two arms. staggered arms, one arm
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| What is the affects of chronic excess protein intake? | Oxadation and depletion of calcium absorb, dehydration
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| Bioenergentic continuum - Anerobic - High intensity up to 10 sec | ATP-CP
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| Bioenergentic continuum - Anerobic - Mod to HIGH 8-12 reps 30 -50 sec | Glycolysis
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| Bioenergentic continuum - Aerobic - Greater than 2 minutes | Oxidative
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| Flexion | BENDING
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| Extension | STRAIGHTENING
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| Plantarflexion | toes down (back)
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| Dorsiflexion | toes flat ( front)
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| Adduction | toward body
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| Abduction | away from body
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| Subjective info | General and medical history, occupation, lifestyle personal info, medical
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| Objective info | numbers/ tests and assessments
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| ZONE 1 (65-75% max) | builds aerobic base and aids in recovery
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| ZONE 2 (80-85%max) | increases endurance and trains the anaerobic threshold
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| ZONE 3 (86-90%max) | builds hi end work capacity
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| What is an average persons daily intake of protein? | .08g/kg
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| What is a monosaccharide? | single unit of sugar. starches (plant form of carbs) glycogen (human storage form) glucose, fructose, and galactose
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| What is a disaccharide? | two sugar units. sucrose, lactose and maltose
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