NASM Domain 1: Basic and Applied Sciences and Nutritional Concepts

Actions that take place in the frontal plane

abduction, adduction, lateral flexion, eversion and inversion

Intermuscular coordination

ability of the neuromuscular system to allow all muscles to work together with proper activation and timing

Intramuscular coordination

ability of the neuromuscular system to allow optimal levels of motor unit recruitment and synchronization within a muscle

Function efficiency

ability of the neuromuscular system to monitor and manipulate movement during functional tasks using the least amount of energy, creating the least amount of stress on the kinetic chain

Epinephrine and Norepinephrine are secreted by the

adrenal glands

Oxidative system is used during

aerobic, lower intensity, longer duration -activities greater than 2 minutes -uses primarily carbs and fats

What is used for energy production during negative energy balance

amino acids

Stroke volume

amount of blood that is pumped out with each contraction -75-80 mL/beat

Growth hormone

anabolic hormone responsible for most of the growth and development that occurs during childhood and puberty

The phosphagen system (ATP-PC) is used during

anaerobic, high intensity, short duration activities like weight training

Glycolysis is used during

anaerobic, moderate to high intensity , moderate duration activities like set of 8-12 reps. -uses breakdown of carbs

Thyroid Hormone

responsible to human metabolism

Function of the large intestine

water absorption an eliminate waste

Autogenic inhibition

when neural impulses that sense tension is greater that the impulses that cause the muscle to contract, providing an inhibitory effect

Neuromuscular efficiency

when the neuromuscular system allows agonist, antagonists, and stabilizer to synergistically produce muscle actions in all 3 planes

Type 2 Muscle Fibers

-aka fast twitch -fewer capillaries, mitochondria, and myoglobin -decreased O2 delivery -larger in size, more force produced -quick to fatigue -short term contraction (force and power)

Type 1 Muscle Fibers

-aka slow twitch -more capillaries, mitochondria, and myoglobin -smaller in size, less force produced, slow to fatigue -long term contractions (stabilization)

Muscles of the movement system

-lats -erector spinae -iliopsoas -hamstrings -hip adductors -hip abductors -rectus abdominis -external oblique

Golgi Tendon Organ

-located within the musculotendinous junction and sensitive to changes in muscle tension and rate of the tension change -prolonged stimulation provides an inhibitory action to the muscle spindles

Integrated performance paradigm

-to move with precision, forces must be reduced, stabilized, and then produced -this increase the rate of force production , motor unit recruitment, firing frequency, and synchronization

Functions of blood

-transports oxygen and nutrients, waste products, hormones, and carries heat throughout the body -regulates temperature and acid balance -protects body from excessive bleeding by clotting

Muscles of the stabilization system

-transverse abdominis -internal oblique -external oblique -lumbar multifidus -pelvic floor muscles -diaphragm -transversospinalis

Recommended intake of water for men

3.7 L (125 oz) per day

Adaptations to cardiorespiratory training

-VO2 max increases -Stroke volume increases -cardiac output increases -oxidative capacity of muscle increases -resting heart rate decreases -exercising heart rate decreases

Ingest ___oz fluid for every kg of body weight lost after exercise

50 oz

Typical heart rate for an adult

75-80 bpm

How many essential amino acids are there

8

Hip adductors

-adductor magnus/longus/brevis -gracilis -pectineus

Recommended intake for carbs

-25g of fiber -45-65% of total caloric intake

If exercise exceeds 60 minutes, use a sports drink containing up to ___% of carbs

8%

Chronic stress from overtraining excessive stress, poor sleep, and inadequate nutrition can elevate cortisol levels causing

-breakdown of muscle tissue -decreased fat utilization -increased body comp -decreased metabolism

High protein intake can lead to

-calcium depletion -fluid imbalance -eventual hunger -slower metabolism -weight rebound -energy loss

Function of fats

-cell membrane structure and function -precursors to hormones -cellular signals -regulation and excretion of nutrients in cells -surround, protect, and hold organs in place -insulate the body and preserves body heat -prolong digestive process -initiating and releasing hormones

Cardiorespiratory activities cause a decrease in

-daily fatigue -anxiety -depression -CAD -HTN -non insulin dependent diabetes mellitus -cancer -osteoporosis -obesity

Secretion of growth hormone is stimulated by

-estrogen -testosterone deep sleep -hypertrophy -max strength training

Cardiorespiratory activities cause an increase in

-flexibility -work/rec/sports performance -sense of well-being -blood lipid profile -insulin sensitivity -glucose tolerance -immunity

Hip abductors

-gluteus min/med -TFL

Carbs provide the body with

-nutrition that fat and protein cannot -satiety by keeping glycogen stores full and adding bulk to diet -proper cellular fluid balance, maximizing cellular efficiency -proper blood sugar levels -spare protein for building muscle

Muscle imbalances can be caused by

-postural stress -emotional duress -repetitive movement -cumulative trauma -poor training technique -lack or core strength -lack of neuromuscular control

Muscle Spindles

-sensitive to change in length and rate of length change -lengthening of a muscle stimulates the spindles causing the fibers to contract which results in a feeling of tightness or spasms

Davis Law

-soft tissue models along the line of stress -it rebuilds itself with an inelastic collagen matrix that forms in a random fashion

RDA for protein is

.8/kg/per day or 10-35% of total caloric intake

Recommended protein intake for endurance athletes

1.2-1.4 g/kg per day

Recommended protein intake for strength athletes

1.6-1.7 g/kg per day

How much water should be consumed 2 hours before exercise

16 oz

Recommended intake of water for women

2.7 L (91 oz) per day

Recommended intake for fats

20-35% of caloris intake

Consume ___ oz of water for every hour of exercise

20-40 oz

Normal VO2 is

3.5 mL/kg/min

Pacemaker of the heart

SA node

Bioenergetics

biology of energy transformation and exchanges within the body and between it and the environment

Most widely used drug

caffeine

Cortisol

catabolic hormone

Target Cells

cells that have hormone-specific receptors, ensuring that each hormone will communicate only with specific target cells

Hormones

chemical messengers that enter the bloodstream to regulate a variety of bodily functions

Cardiac output

combo of heart beat and stroke volume

A weak stabilization system can result in

compensation, synergistic dominance, and inefficient movement

The PNS is composed of the

cranial and spinal nerves that spread throughout the body

EPOC

elevation of the body's metabolism after exercise

Catecholamines

epinephrine and norepinephrine

Recommended Dietary Allowance (RDA)

estimated amount of a nutrient per day considered for necessary for good health

EPOC stands for

excess post oxygen consumption

Actions that take place in the sagittal plane

flexion and extension

Sarcomere

functional unit of muscle that produces muscular contraction and consists of repeating sections of myosin and actin

Monosaccharides

glucose and fructose

Higher intakes of creatine seem to result in

higher levels of creatine phosphate in the muscle cells, thus making energy more available for very high intensity activity

VO2 max

higherst rate of oxygen transport and utilization achieved at max physical exertion

Relative flexibility

if muscles are lengthened, the inelastic connective tissue fibers act as roadblocks, preventing the muscle fibers from moving properly

Actions that take place in the transverse plane

internal rotation, external rotation, left/right rotation, horizontal abduction and adduction

Altered reciprocal inhibition

muscle inhibition caused by tight agonist, which inhibits its functional antagonist

Anaerobic threshold

point where the body can no longer produce enough energy from the muscles with normal oxygen intake

Joint receptors respond to

pressure, acceleration, and deceleration in the joint

Motor behavior

process of the body responding to internal and external stimuli

HMB

product of the breakdown of the essential amino acid leucine -may reduce protein breakdown, enhance protein synthesis, prevent exercise related muscle damage -has been found to improve strength and reduce muscle damage

Arginine

protein supplement marketed with the purpose of increasing vasodilation, thereby elevating blood flow to the exercising muscle and enhancing the metabolic response to exercise

Mechanoreceptors are responsible for

sensing distortion in the body

Dietary reference intake (DRI)

set of reference values used to plan and assess nutrient intakes of healthy individuals

Axial Skeleton

skull, ribcage, and vertebral column

The majority of digestion occurs in the

small intestine

The GI tract refers to what organs

stomach and intestines

Motor control

study of posture and movements and the involved structures and mechanisms that the CNS uses to assimilate and integrate sensory info with previous experiences

Disaccharides

sucrose, lactose, maltose

Integrated Function

the ability of the nervous system to analyze and interpret sensory information to allow for proper decision making, which produces the appropriate response

Sensory function

the ability of the nervous system to sense changes in either the internal or external environment

Structural efficiency

the alignment of the musculoskeletal system that allows our center of gravity to be maintained over our base of support

The CNS is composed of

the brain and spinal cord

Motor Function

the neuromuscular response to sensory information

Relative flexibility

the tendency of the body to seek the path of least resistance