NASM Word Scramble
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Question | Answer |
What muscles flex the knee? | Bicep Femoris, Semitendonous, Semimembranosus, Sartorius, Gracilis, Gastrocnemium, Plantaris Popliteus |
What muscles extend the knee? | Vastus MLI, Rectus Femoris, TFL |
What are the deep 6 rotators of the hip? | Piriformis, obturator externus, obturator internus, gemellus superior, gemellus inferior, quadratus femoris |
What are the 4 ligaments of the knee? | Anterior and Posterior cruciate ligaments and Medial and Lateral collateral ligaments |
What do Ligaments connect? | Bone to bone |
What do Tendons connect? | Muscle to bone |
What 3 muscles stabilize the hip and knee? | Sartorius, TFL, Gracilis |
What are two common knee injuries? | Patellar Tendinopathy (jumper's knee, shin splints) Iliotibial Band Syndrom (Runner's knee) |
Where does the muscle contract from? | Origin to insertion |
Which bones make up the most complex joint in the human body? | Patella, femur, Tibia |
What are the percentages of zone 1 for target heart rate? | 65-75% |
What are the percentages of zone 2 for target heart rate? | 76-85% |
What are the percentages of zone 3 for target heart rate? | 86-95% |
What are the postural assessments? | Overhead squat assessment, single leg squat assessment, push and pull, static posture |
What are the performance assessments? | Push up, Davies, Shark Skill |
The 9 sites for measure BF% (first four=nasm sites) | Bicep, Tricep, Subscapularis, Illiac Crest, Midaxilla, Calf, Thigh, Abs, Chest |
What are the overactive muscles in pronation distortion syndrome or knee valgus? | Gastroc, soleus, peroneals, adductors, illiotibial head, hip flexors, bicep femoris |
What are the underactive muscles pronation distortion syndrome? | Ant/Post Tib, Vastus Medialis, glutes, external rotators |
What are the overactive muscles in lower crossed syndrome? | gastro, soleus, hip flexors, adductors, latissimus dorsi, erector spinae |
What are the underactive muscles in lower crossed syndrome? | ant/post tib, glutes, transverse abs, interal oblique |
What are the overactive muscles in upper crossed syndrome? | upper trap, lev. scap, sternocleidomastoid, scalenes, latissimus dorsi, teres major, subscap, pec maj/min |
What are the underactive muscles in upper crossed syndrome? | deep cervical flexors, serratus anterior, rhomboids, mid/lower trap, teres minor, infraspinatus |
How much ATP is recovered if rested 40 seconds? | 75% |
How much ATP is recovered if rested 3 minutes? | 100% |
How much ATP is recovered if rested 20-30 seconds? | 50% |
How much ATP is recovered if rested 1 minute? | 85-90% |
What muscle spindles sensitive to? | Change in length and rate |
What is the GTO sensitive to? | Change in tension and rate |
What are the 6 processes in the Cumulative injury cycle? | 1. Trauma 2. Inflammaton 3. Muscle Spasms 4. Adhessions 5. Altered Neuromuscular control 6. Muscle Imbalances |
What kind of stretching do you want to do for corrective flexibility? | Static (30 second holds) |
What kind of stretching do you want do for active flexibility? | Active Isolate (2 second holds) |
What kind of stretching do you want do for functional flexibility? | Dynamic (complete ROM, 10 reps) |
What does SAD stand for? | Joint mobilitiy. Synarthroses, Amparthrosis, Diathrosis |
What are the 6 main nutrients? | Water, fat, carbs, protein, minerals, vitamins |
Single unit of protein? | Amino |
Single unit of Carb? | Monosaccaride |
Single unit of fat? | Lipid or fatty acid |
What are the 3 monosaccarides? | Glucose, frucose, galactose |
What are the essential amino acids? | Leucine, Isoleucine, lysine, Methionine, Phenylalanine, Threonine, typtophan, valine |
What are the nonessential amino acids? | Alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, tyrasine |
What are the two semiessential amino acids? | arginine and histidine |
What are lipids? | groups of compounds containing triglycerides, phospholips, and sterols |
What is a lipoprotein? | soluable proteins that combine with and transport fat in the blood plasma |
What is the function of the pancreas? | regulate blood glucose and aid digestion |
What breaks down protein? | pepsinogen |
what breaks down carbs? | salivary amalase and ligual lipase |
What is the TEF? And how much of the TEE does it account for? | Thermal Effect of Food 6-10% |
4 fat soluable vitamins? | I "KEAD", I "KEAD" ;) |
most common electrolytes? | Sodium, magnesium, potassium, calcium |
When calculating protein consumption what would you multiple to get endurance? | 1.2-1.4 |
When calculating protein consumption, what would you multiple to get strength? | 1.4-1.7 |
When calculating protein consumption, what would you multiple for a body builder? | 2.0-2.2 |
How much protein should make up your diet? | 10-35% |
How much fat should make up your diet? | 20-35% |
How much carbs should make your diet? | 45-65% |
What does DOG ASS stand for? | Detraining, overtraining, Genetics, Age, Sex, Specificity |
What is a motor unit? | a motor neuron and all the muscle fibers it innervates |
what is the basic unit for muscle? | sarcomere |
What is the basic unit for bone? | osteon |
what is the basic unit for nerves? | neuron |
What is neural activation? | Muscle contraction |
What are the two myofilaments of the myofibril? | Actin(thin) Myosin(thick) |
What is the importance of Troponis and tropomyosin? | muscle contration |
What are the endocrine glands? | They secret horomones |
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