NASM Exam
Where to measure the subscapular for Durnin Formula
45° angle fold of 1-2 cm below the inferior angle of the scapula
Approximate volume of blood in the human body
5 L
What are four SAQ Speed Ladder Drills
5-10-5 Drill, Box Drill, T-Drill, and L.E.F.T. Drill
20-30 seconds of rest time allows approximately __% recovery of ATP and CP
50%
__% of communication is based on verbal exchange
7
Average Heart Rate
70-80 bpm
Average Stroke Volume
75-80 mL per beat
High-Protein Diet
A diet that derives more than 30% of total caloric intake from protein; three times the protein RDA for athletes
Diabetes
A metabolic disorder in which the body's ability to produce insulin or to utilize glucose is altered
Root Cause Analysis
A method of asking questions on a step-by-step basis to discover the initial cause of a fault; keep asking "Why?"
Split-routine Resistance training
A routine that trains different body parts on separate days
Proprioceptively Enriched Environment
An unstable, yet controllable, physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms
Example of a gliding joint
Ankle or Wrist
Most common Knee Injury
Anterior Cruciate Ligament
Endomysium
Areoler connective tissue that ensheathes each myocyte; contains capillaries and nerves; overlies the sarcolemma
Causes of Lumbar Hyperlordosis other than Muscle Imbalances (9)
Achondroplasia, Spondylolisthesis, osteoporosis, obesity, kyphosis, discitis, benign juvenile lordosis, pregnancy, and Rickett's (Vitamin D deficiency)
Sinoatrial (SA) Node
"Pacemaker"; initiates the heartbeat and is located in the right atrium
heart rate zone and RER of Zone One of Stage Training
"Recovery Stage" for Stabilization ; 65-75% of heart rate zone (RER=.8-.9); aerobic
Give four examples of level 2 core exercises
Ball crunch, back extensions, reverse crunches, and cable rotation
Flexion
Bending movement in which the relative angel between two segments decreases
Origin of the fat-burning zone
Body uses highest percentage of fuel from fat when body has RER of 0.71 which only occurs at complete rest, when activity is minimal
Inspiration
Active movement of air into the body done by decreasing the intrapulmonary pressure, drawing air into the lungs; inhalation
List the 12 nonessential amino acids
Alanine, Asparagine, Aspartic Acid, Cysteine, Glutamic acid, Glutamine, Glycine, Proline, Serine, Tyrisine, Aginine, and Histidine
Two example triceps strength exercises
Cable pushdown and supine barbell triceps extensions (skull crushers)
Sarcolemma
Cell membrane of a muscle cell
Describe the setup for dynamic stretching
1 set of 10 reps with 3-5 different dynamic stretches
Selenium (micrograms) 1. RDA/AI 2. Daily Value 3. UL
1. 55 2. 70 3. 400
Average resting heart rate for: 1. Men 2. Women
1. 70 bpm 2. 75 bpm
Phosphorus (mg) 1. RDA/AI 2. Daily Value 3. UL
1. 700 2. 1,000 3. 4,000
Iron (in mg) 1. RDA/AI 2. Daily Value 3. UL
1. 8 2. 18 3. 45
Five Steps of Contraction Initiation
1. ACh is released and binds to receptors 2. Action potential reaches Transverse tubule 3. Sarcoplasmic reticulum releases Ca2+ 4. Active-site exposure cross-bridge binding 5. Contraction begins
Five Steps to End Contraction
1. ACh is removed by AChE 2. Sarcoplasmic reticulum reabsorbs Ca2+ 3. Active sites are covered interferring with cross-bridge interactions 4. Contraction ends 5. Relaxation: passive return to resting length
Describe "Floor Prone Cobra" exercise movement
1. Lie prone on the floor with arms to the side, palms down 2. Draw navel in, activate gluteals, and pinch the shoulder blades together 3. Lift the chest off the floor and hold for 1-2 seconds 4. Slowly return body to the ground, keeping chin tucked. Repeat as instructed
Describe the 5-10-5 SAQ Cone Drill
1. Start in the middle and sprint to 5 yds to one side 2. Sprint to the opposite side 10 yds away 3. Sprint back to middle 5 yds away to finish
Cumulative Injury Cycle
1. Tissue Trauma 2. Inflammation 3. Muscle Spasm 4. adhesions 5. altered neuromuscular control 6. muscle imbalances
Four Essential questions to ask the client in the second step of the READ system to determine client motivation
1. What are you trying to achieve? 2. How Long has this been a goal? 3. What is most important to you about achieving that? 4. What has prevented you from achieving it in the past?
For every gram of protein consumed above tissue maintenance, between __ and ___ mg of calcium is exreted
1.0...1.5
To maximize glycogen replenishment, NASM suggests consuming ___ of carbohydrate within 30 minutes of exercise
1.5 g/kg
Overweight BMI Range
25-29.9
Recommended intensity/frequency of cardiorespiratory training
30 min of moderate intensity 5-7 days a week
Comparison of Circuit training with "traditional" cardiorespiratory training
-just as beneficial in improving fitness levels -greater levels of EPOC and strength -nearly identical caloric expenditure
Calcium (mg) 1. RDA/AI 2. Daily Value 3. UL
1. 1,000 2. 1,000 3. 2,500
Reasons why Calcium levels should be low or absent from a multivitamin formula
1. 100% RDA of calcium would be too large to swallow 2. For best absorption, calcium should be consumed with meals spaced throughout the day 3. excess calcium can decrease absorption of other trace minerals
Zinc (mg) 1. RDA/AI 2. Daily Value 3. UL
1. 11 2. 15 3. 40
Vertical Loading order of exercises (7)
1. Total Body 2. Chest 3. Back 4. Shoulders 5. Biceps 6. Triceps 7. Legs
For hypertrophy adaptations, describe the reps, sets, and intensity that would be implemented in the training program
3-4 sets of 8-12 reps at 70-85% intensity
Duration of Senior Training
30-60 min a day or 8-10 min bouts
At stage one, clients should start slow and work up to ____ minutes in Zone One with a target heart rate of ___%
30-60 minutes...65-75%
Approximate number of joints
300
Average Weight of an adult human heart
300 g
Intensity of youth training
50-90%
The stabilization system of the core requires between __ and __ seconds to properly stimulate the motor units
6-20
Average heart beats per minute
70-80
What percentage of individuals over the age of 65 have a least 1 chronic disease in America? At least 2?
80%...50%
Program Design
A purposeful system or plan put together to help an individual achieve a specific goal
Two Total Body stabilization resistance exercises (example from text)
Ball Squat, curl to press and Multiplanar Step Up Balance to Overhead Press
Dynamic stretching
Active extension of a muscle using force production of a muscle and the body's momentum to take a joint through a full range of motion.
Arthrokinetic Dysfunction
Biochemical and neuromuscular dysfunction leading to altered joint motion
Sagittal Plane
Bisects the body into right and left halves around a coronal axis
Transverse Plane
Bisects the body into upper and lower halves around a longitudinal or vertical axis
Frontal Plane
Bisects the body to create front and back halves occurring in around an anterior-posterior axis
Hypertension
Blood pressure with the systolic reading greater than or equal to 140 mmHg and the diastolic reading greater than or equal to 90 mmHg
Venules
Blood vessels that collect blood from the capillaries to be transported to the veins
Formula for calculating fat mass
Body fat % x Scale Weight
Describe the proper body position of the Lumbo-Pelvic-Hip-Complex (LPHC) when running
Body should have a slight lean during acceleration
Fasciclus
Bundle of muscle fibers
Unstable angina
Chest pain caused by plaque rupture or platelet aggregation.
Potential effects of excess flouride
Bone, kidney, muscle and nerve damage
Fascicles
Bundle of muscle fibers
Since there is a danger threshold in clients with coronary heart disease, how should heart rate limits be determined
By the individual's physician
Fuel of Oxidative Phosphorylation
Carbohydrates and Fats
Peripheral Arterial Disease
Condition characterized by narrowing of the major arteries that are responsible for supplying blood to the lower extremities
Stable Angina
Chest pain that arises with exertion or emotional stress
Goals of Phase 5 Training (Power) (4)
Enhance neuromuscular efficiency, enhance prime mover strength, increase rate of force production, enhance speed strength
Movements in the sagittal plane (2)
Flexion and Extension
External Feedback
Info provided by an external source
Reasoning behind Underwater weighing
Lean tissue is denser than fat and, therefore, a person wit more lean tissue will weigh more underwater
Position for self-myofascial release of Adductors
Lie prone with 1 thigh flexed and adducted with the foam roller in the groin region.
Conditions for measuring RESTING heart rate
On waking or after 5 minutes of complete rest
Two tests for VO2 max
Rockport Walk Test and Step Test
Four examples of Reactive-training exercises at the Stabilization level
Squat Jump with stabilization, box jump up with stabilization, box jump-down with stabilization, and multiplanar jump with stabilization
Peripheral Edema
Swelling in the limbs, particularly the feet and ankles, due to an accumulation of interstitial fluid.
Muscular endurance
The ability to produce and maintain relatively low levels of force for prolonged periods
Metabolic Specificity
The energy demand placed on the body
Limiting factor (of a protein)
The essential amino acid that is present in a very low amount or absent from a food source
Efferent Neurons
Transfer nerve impulses from the central nervous system to the effector sites
True or False: It has been shown that performing three, 10-minute bouts of exercise is just as effective as 30-min of continuous exercise
True
True or False: The integrated performance paradigm demonstrates that adequate force reduction and stabilization are required for optimum force production
True
True or False: Today there are separate regulations for dietary supplements from the regulation of food and drugs
True
Two example total body power power exercise
Two-arm push press and barbell clean
Equation for Oxygen Uptake
VO2=Q x a-v O2 difference (where Q is cardiac output and a-v O2 difference is the difference in O2 content between blood in arteries and blood in the veins)
Waist-to-Hip Ratio for women and men
Women: greater than or equal to .80 Men: greater than or equal to .95
Reason that eccentric movements are called "negative"
Work is being done ON the muscle
Potential side effects of boron toxicity
adverse effects on male/female reproduction system
Proprioception
Cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and movement.
Type of depressions (2)
fossa and sulcus
Potential side effects of manganese toxicity
neurotoxicity
Frequency
number of training sessions or activity session for a given time frame
Position for self-mysofascial release of the TFL/IT Band
on the side, Foam roller in front of the hip with the top leg crossed over the lower leg
In obese clients, maximum oxygen uptake and anaerobic (ventilatory) threshold is typically ____ when compared to average adult clients; what considerations should be made because of this?
reduced; consider training modalities that are weight-supported
Physical benefits of OPT Model (2)
Decreases body fat and increases lean body mass
Effect of Beta blockers on Heart rate and blood pressure
Decreases both heart rate and blood pressure
Potential side effects of excess Vitamin E
Deficient blood clotting
Osteoporosis (Type 1)
Deficit in estrogen characterized by an increase in bone absorption with a decrease in bone remodeling that commonly affects the neck of the femur and the lumbar vertebrae
Corrective Flexibility
Designed to improve muscle imbalances and altered joint motion through principles of autogenic inhibition using self-myofiscial release and static stretching
Active flexibility
Designed to improve the extensibility of soft tissue and increase neuromuscular efficiency by reciprocal inhibition allowing for movement through the full range of motion
Two example leg power exercises
squat jump and tuck jump
In clients with osteoporosis, what type of flexibility program should be implemented?
static and active stretching only; self-myofascial release may be defeating
Describe the [Number of exercises, sets, reps, and rest duration] for balance training at the Stabilization Level
1-3 sets of 1-4 exercises for 12-20 reps total; rest for 0-90 s
Resistance training for Obese/overweight clients
1-3 sets of 10-15 reps on 2-3 days a week (phases 1 & 2 will be performed in a circuit fashion)
For endurance adaptations, describe the reps, sets, and intensity that would be implemented in the training program
1-3 sets of 12-25 reps at 50-70% intensity
Manganese (in mg) 1. RDA/AI 2. Daily Value 3. UL
1. 2.3 2. 2 3. 11
Vitamin B12 (micrograms) 1. RDA/AI 2. Daily Value 3. UL
1. 2.4 2. 6 3. none
Describe the single-leg Romanian Deadlift
1. Draw the navel in and activate gluteals 2. lift one leg directly beside balance leg and slowly reach hand down toward the toes of the balance leg. 3. Slowly stand upright using the abs and glutes and repeat as instructed
Frequency of Senior training
2-5 days per week
Duration of obese training programs
40-60 min
What percentage of Americans have lower back pain?
80%
Make up of Chordae Tendinaea
80% collagen, 20% elastin and endothelial cells
Normal Diastolic Reading
80-85 bpm
Strategies of Phase 4 Training (2)
Active flexibility and high loads, low reps (1-5) with long rest period
Strategies of Phase 3 Training (2)
Active flexibility and high volume load with moderate to low reps (6-10)
Strategies of Phase 2 Training (3)
Active flexibility, moderate loads and reps (8-12), supersets
Two example chest stabilization exercises
Ball Dumbbell Chest Press and Push-ups
Two example back power exercises
Ball Medicine ball pullover throw and woodchop throw
Mediastinum
Central compartment of the thoracic cavity. It contains the heart, the great vessels of the heart, esophagus, trachea, phrenic nerve, cardiac nerve, thoracic duct, thymus, and lymph nodes of the central chest.
Fossa
Depression or hollow in a bone
Depressions (skeletal surface markings)
Flattened or indented portions of the bone
Dorsiflexion
Flexion of the ankle
List the five proprioceptive environments for balance training in order of increasing difficulty.
Floor, Balance Beam, half foam roll, airex pad, and Dyna disc
Describe proper body position of the foot/ankle complex when running
Foot and ankle should be pointed straight ahead in s dorsiflexed position when it hits the ground
Purpose of core stabilization training in phase 1
Improve functional capacity of the stabilization system
Motor Learning
Integration of motor control processing leading to a change in the ability to produce complex movements
Two types of External Feedback
Knowledge of results and knowledge of performance
Arteries
Large and elastic blood vessels that carry blood away from the heart
Isometric
Occurs when the exerted force is equal to the force placed on it in order to stabilize the body
Concentric
Occurs when the muscle exerts MORE force than is placed on it, resulting in shortening of the muscle.
Eccentric
Occurs when the muscle exerts less force than is being placed on it, resulting in the lengthening of the muscle; occurs in the same direction as the resistance
Lateral
Positioned relatively farther from the midline of the body
Since exercise in excessive heat may mask signs of hypoglycemia in diabetic clients, what considerations should be made?
Post-exercise carb consumption
Principle of Specificity (definition and alternate name(s))
Principle that states that the body will adapt to the specific demands placed on it; SAID or Specific Adaptation to Imposed Demands
Gluconeogenesis
Process in which amino acids are utilized in energy production
Exhaustion
Prolonged stress or Stress that is intolerable and will produce exhaustion or distress to the system.
Three types of arthrokinematic motion
Roll, spin, and slide
Extensibility in Sagittal, frontal, and transverse planes of motion in Biceps Femoris
Sagittal: Hip flexion and knee extension Frontal: Hip Adduction Transverse: Hip and Knee internal rotation
Formula for calculating lean body mass
Scale weight - fat mass
Arterioles
Smaller terminal branches of an artery that end in capillaries
Repetition Tempo
Speed at which each repetition is performed
Neuromuscular Specificity
Speed of contraction and exercise selection
Excitation-Contraction Coupling
Starts with initiation of a neural message and ends with a muscle contraction
Extension
Straightening movement in which the relative angle between two segments increases
How to take a client's heart rate
Take three mornings in a row and average the three
neuromuscular junction
Where the neuron meets an individual muscle fiber i.e. synapse
What physical characteristics characterize synovial joints
absence of fibrous or cartilaginous tissue held loosely by a joint capsule and ligaments
Hobbies
activities that a client partakes in regularly that may not be athletic in nature
Impact of shoulder injuries on kinetic chain
altered neural control of the rotator cuff muscles leading to instability of the shoulder joint
Consequence if pyruvate is not used fast enough in glycolysis
build up of lactic acid will impede muscle contraction
The Law of Thermodynamics states that body fat reduction can only take place when there is more ____ being burned then consumed
calories
Potential side effects of Cobalt toxicity
cardiotoxic effects; should not be a dietary supplement except as B12
Only saddle joint in the body
carpometacarpal joint of the thumb
Perimysium
connective tissue surrounding the fasciculus of muscle fibers
Impact of low back injuries on kinetic chain
decreased neural control to stabilizing muscles of the core leading to further dysfunction of upper and lower extremeties
Atroventricular Node
delays the impulse from the SA node before moving on to the ventricles
Muscles involved in inspiration (5)
Diaphragm, External Intercostals, Scalenes, Sternocleidomastoid, Pectoralis Major
Side Effects of calcium toxicity
nausea, constipation, and kidney stone
Potential side effects of vitamin c deficiency
nausea, diarrhea, and kidney stones
Potential side effects of selenium toxicity
nausea, diarrhea, fatigue, hair and nail loss
Repetition
one complete movement of a particular exercise; typically involves the three muscle actions
Roll (arthrokinematic)
one joint rolls across the surface of another
Spin (arthrokinematic)
one joint rotates on another
Slide (arthrokinematic)
one joint slides over another
Iliac Arteries
originate from the bifurcation of the aorta at the level of the umbilicus
According to NASM, what are the four most typical forms of degeneration in older adult populations?
osteoporosis, arthritis, low back pain, and obesity
Impact of tight gastrocnemius and soleus on posture
overprotonation of the foot and ankle complex
Multiple-set training
performing a multiple number of sets for each exercise
Recreation
physical activities outside the work environment
How to take a Radial Pulse
place two fingers along the arm in line. Once identified, count the pulse for 60 seconds. Average over three days
Thermic Effect
the rise in metabolic rate that occurs after the food is ingested
Example of strengthening exercises for inverted knees
tube walking
Sarcomere
unit of muscle formed by a section of actin and myosin filaments in the space between the Z lines
Utility of ATP-CP
useful for rapid availability of energy; anaerobic; approximately 10 seconds of activity
Where to measure Bicep for Durnin formula
vertical fold on the front of the arm over the biceps muscle halfway between the shoulder and elbow
Postural considerations in cardiorespiratory training for clients whose feet turn out/knees move in
-Emphasize foam rolling for calves, adductors, IT band, TFL and Lats combined with Hip Flexor Stretches -Treadmill and steppers may be initially too extreme if not used at a controllable pace combined with a foam
Postural considerations in cardiorespiratory training for clients with an anteriorly rotated pelvis
-Initial use of bicycles or steppers may be warranted as hips are placed in constant flexion which can shorten the hip flexor -Treadmill should be kept at a controllable pace to avoid overstriding
Postural considerations in cardiorespiratory training for clients with a rounded shoulder or forward head posture
-Watch for rounding or protruding of the head -watch for grasping of the handles with will cause elevated and protracted shoulders and heads -if TV is present, watch for excessive cervical extension or rotation of the head
Eight benefits of flexibility training
-correcting muscle imbalances -increasing range of motion of the joints -decreasing excessive tension of muscles -relieving joint stress -improving the extensibility of the musculotendinous junction -maintaining the normal functional length of the muscles -improving neuromuscular efficiency -improving function
Benefits of cool-down (6)
-may improve flexibility -removes waste products -minimize muscle soreness -allows cardiorespiratory system to respond to lower demand -avoids dizziness or possible fainting -provides an emotional balance after exercise stress
The body uses the highest percentage of fuel from fat when its body has an RER of ___
0.71
For "stabilization" adaptation, describe the reps, sets, intensity and rest periods that would be implemented in the training program
1-3 sets of 12-25 reps at 50-70% of one rep max; rest period of 0 s- 1 1/2 min
Describe the Reactive-Training program (number of sets, reps, exercises, and rest period) for a client at the Stabilization level
1-3 sets of 5-8 reps of 0-2 exercises; rest for 0-90 s
Thiamin (Vitamin B1) (in mg) 1. RDA/AI 2. Daily Value 3. UL
1. 1.2 2. 1.5 3. none
Vitamin B6 (mg): 1. RDA/AI 2. Daily Value 3. UL
1. 1.3 2. 2 3. 100
Riboflavin (B2) (in mg) 1. RDA/AI 2. Daily Value 3. UL
1. 1.3 2. 2 3. 40
Vitamin K: 1. RDA/AI 2. Daily Value 3. UL
1. 120 micrograms 2. 80 micrograms 3. none
Vitamin E: 1. RDA/AI 2. Daily Value 3. UL
1. 15 mg 2. 20 mg (30 IU) 3. 50 mg
Iodine (in micrograms) 1. RDA/AI 2. Daily Value 3. UL
1. 150 2. 150 3. 1,100
Niacin (in mg) 1. RDA/AI 2. Daily Value 3. UL
1. 16/14 2. 20 3. 35
Biotin (in micrograms) 1. RDA/AI 2. Daily Value 3. UL
1. 30 2. 300 3. none
Boron (mg) 1. RDA/AI 2. Daily Value 3. UL
1. 30 2. 300 3. none
Chromium (micrograms) 1. RDA/AI 2. Daily Value 3. UL
1. 35 2. 120 3. none
Flouride (in mg) 1. RDA/AI 2. Daily Value 3. UL
1. 4 2. none 3. 10
Folic Acid (in micrograms) 1. RDA/AI 2. Daily Value 3. UL
1. 400 2. 400 3. 1,000
Magnesium (mg) 1. RDA/AI 2. Daily Value 3. UL
1. 420 2. 400 3. 350
Molybdenum (in mg) 1. RDA/AI 2. Daily Value 3. UL
1. 45 2. 75 3. 2,000
Pantothenic Acid (in mg) 1. RDA/Ai 2. Daily Value 3. UL
1. 5 2. 10 3. none
Vitamin D: 1. RDA/AI 2. Daily Value 3. UL
1. 5 to the b 2. 10 micrograms (400 IU) 3. 25 micrograms (1,000 IU)
Vitamin C (in mg) 1. RDA/AI 2. Daily Value 3. UL
1. 90 2. 60 3. 2,000
Copper (in microgram) 1. RDA/AI 2. Daily Value 3. UL
1. 900 2. 2,000 3. 10,000
Vitamin A: 1. RDA/AI 2. Daily Value 3. UL
1. 900/700 Micrograms 2. 1,500 Micrograms (5,000 IU) 3. 3,000 Micrograms
Possible consequences of dysfunctional breathing (5)
1. Breathing becomes more shallow leading to overuse of secondary respiratory muscles 2. Due to cranial and cervical connections, can lead to headaches, light-headedness, and dizziness 3. Altered carbon dioxide and oxygen levels 4. Inadequate oxygen and waste transfer can create stiff muscles 5. Improper joint motion of the spine and rib cage causes stiff and restricted joints
Purpose of Heart Training Zones 1, 2, and 3
1. Builds aerobic base and aids recovery 2. Increases endurance and trains the anaerobic threshold 3. Builds high-end work capacity
Procedure for Three-Minute Step Test (5)
1. Determine maximum heart rate and heart rate zones 2. Have the client do 24 steps per minute on an 18" step for a total of 3 minutes. 3. Have client rest for 1 minute. Measure pulse for 30 seconds and record as the RECOVERY PULSE 4. Calculate cardiovascular efficiency 5. Locate the Cardiovascular efficiency in one of the categories and determine appropriate starting program
Procedure for Rockport Walk Test (6)
1. Determine the client's max heart rate and determine heart rate zones 2. Record the Client's weight 3. Have the client walk 1 mile as fast as he or she can control 4. record the time it takes to complete the milk 5. immediately record the client's heart rate and then determine VO2 score 6. Compare to Rockwell chart and determing starting program using categories
Describe the single-leg hip internal and external rotation exercise movement
1. Draw in the navel and activate the gluteals 2. Lift one leg directly beside the anchoring leg whilst maintaining optimal alignment 3. Slowly rotate the hip internally and externally through the lifted leg, holding each position for 2 seconds before returning to the original position 4. Alternate and repeat as instructed
Describe the step up to balance exercise movement
1. Draw in the navel and activate the gluteals 2. Step onto a box with one leg, keeping toes straight and knee directly over the toes. 3. Pushing through the front heel and standing upright, balance on one leg. Hold for 2 secs before returning to the ground 4. Repeat as instructed. Can be progressed by stepping up from the side through the frontal plane and turning through the transverse plane
Describe the single-leg lift and chop movement
1. Draw navel in and activate the gluteal 2. Lift one leg directly beside the balancing leg 3. Extend the arms so that the hands are positioned beyond the balance leg 4. Lift the med ball in a diagonal pattern, rotating the body until the medicine ball is overhead and hold for 2 seconds 5. Slowly return to original position and repeat.
Describe the multiplanar hop with stabilization movement
1. Draw navel in and activate the gluteals 2. Lift one leg directly beside the balance leg. 3. Hop forward (sagittal plane), landing on the opposite foor. Stabilize and hold for 3-5 seconds. 4. Hop backward (sagittal plane), landing on opposite foot in starting position. Stabilize and hold for 3-5 seconds 5. Can be progressed through side hops (frontal plane) and turning (transverse)
Describe the single leg squat touchdown movement
1. Draw the navel in and activate the gluteals 2. Lift one leg directly beside the balance leg and slowly squat as if sitting, reaching the hand opposite of the balance leg toward the foot 3. Slowly stand up, contracting the glutes and abs. Switch legs and repeat as instructed
Describe the single-leg squat exercise movement
1. Draw the navel in and activate the gluteals 2. Lift one leg directly beside the balancing leg and dorsiflex the foot while maintaining optimal alignment 3. Slowly squat as if sitting to the first point of compensation and hold for 2 seconds 4. Slowly stand upright and contract gluteals. Repeat as instructed
Describe the lunge to balance exercise movement
1. Draw the navel in and activate the gluteals 2. Lunge forward with toes point straight ahead and knee directly over the toes 3. Push off the front foot through the heel onto the back leg and maintain balance on back leg. 4. Repeat as instructed. Can be progressed through the frontal plane by performing side lunges or through the transverse plane by rotating
Describe the single-leg balance reach exercise movement
1. Draw the navel in and activate the gluteals 2. lift one leg directly beside the anchoring leg through the sagittal plane and hold for 2 seconds before returning to original position to repeat. 3. To progress the exercise, move the leg through the frontal plane by extending beyond the side of the body and the transverse plane by reaching behind the body
Six steps for taking blood pressure
1. Instruct the client to assume a comfortable seated position and place an appropriate size cuff just above the elbow 2. Rest the arm on a supported chair and place the stethoscope over the brachial artery 3. Rapidly inflate the cuff to 20-30 mmHg above the point the pulse can no longer be felt at the wrist 4. Release the pressure at ~2 mmHg per second, listening for a pulse 5. Systolic pressure is the first observation of the pulse 6. Diastolic pressure is determined when the pulse can no longer be heard
Five Common Force Couples
1. Internal and External obliques 2. upper trapezius and lower portion of the serratus anterior 3. gluteus maximus, quadriceps and calf muscles 4. Gastrocnemius, peroneus longus, and tibialis posterior 5. Deltoid and rotator cuff
Describe the SAQ L.E.F.T Cone Drill
1. Sprint 10 yds to the other cone 2. Backpedal 10 yds to start 3. Side Shuffle 10 yds to other cone 4. Side Shuffle back to start 5. Carioca 10 yds to other cone 6. Carioca back to start 7. Sprint 10 yds to the other cone for the finish
Describe the SAQ Cone T-Drill
1. Sprint forward 5 yds 2. Side Shuffle 5 yds to the left 3. Carioca to the opposite side 10 yds away 4. Side shuffle back to center 5 yds away 5. Sprint back 5 yds to finish
Describe the SAQ Box Cone Drill
1. Sprint from the start to the first cone 10 yds ahead 2. Side-shuffle 10 yds to the next cone 3. Backpedal 10 yds to third cone 4. Carioca 10 yd to the right to the finish
Describe the single leg dumbbell scaption exercise
1. Stand on one leg with dumbbells at the sides 2. Raise both arms, thumbs up, at a 45-degree angle in front of the body until arms are at arm level without arching the back 3. Hold before slowly returning arms back to sides of body and repeat
Two steps of Sliding Filament Theory
1. The sarcomere shortens as result of the Z lines moving closer together 2. Z lines converge as a result of myosin heads attaching to the actin filament and asynchronously pulling the actin filament across the myosin, resulting in the shortening of the muscle fiber
NASM 10 Steps to Success in sales
1. What is the desired annual income 2. How much must be earned per week to achieve the annual goal 3. To earn the weekly goal, how many sessions need to be performed 4. What is your closing percentage? 5. In what timeframe will new clients be acquired? 6. How many potential clients need to be interacted with overall to gain clients within the timeframe 7. How many potential clients need to be contacted each day? 8. How many potential clients need to be contacted each hour of the day? 9. Ask each member spoken to for his or her contact information? 10. Follow up
"SCAMPI" acronym
1.Specific-specific goals result in better performance 2. Challenging-Challenging goals tend to accomplish more than modest goals 3. Approach-Goals should approach a desirable goal 4. Measurable-let's client know that the strategy is working 5. Proximal-short term goals raise confidence and determination 6. Inspirational-goals should be consistent with ideals and ambitions
In Youth populations, the progression of aerobic training volume should not exceed what percentage per period of adaptation
10%
3 min of rest allows approximately __% recovery of ATP and CP
100%
Parts of the Peripheral Nervous system (3)
12 cranial nerves, 31 pairs of spinal nerves, and sensory receptors
Average blood pressure
120/80 mmHg
Equation for VO2 score from Rockwell Test
132.853 - (0.0769 x weight) - (0.3877 x age) + (6.315 x gender) - (3.2649 x time) - (.1565 x heart rate) (for women=0, for men=1)
What reading would be considered prehypertensive
135/85 mmHg
One should consume ___ oz of water 2 hours before exercise; an additional __ to __ oz may be necessary for warm environments
16 oz; 8-16
Normal BMI Range
18.5-24.9
Appropriate intensity for Heart Rate Zones 1, 2, and 3
1=0.65, 0.75 2=0.80, 0.85 3=0.86, 0.90
Describe basic core training design for Power clients
2-3 sets of 0-2 exercises with 8-12 reps of each; 0-60 s rest between sets
Describe the [Number of exercises, sets, reps, and rest duration] for balance training at the Strength Level
2-3 sets of 0-4 exercises for 8-12 reps; rest for 0-60 s
Describe the Reactive-Training program (number of sets, reps, exercises, and rest period) for a client at the Strength Level (Phases 2-4)
2-3 sets of 8-10 reps of 0-4 exercises; rest of 0-60 s
Describe the Reactive-Training program (number of sets, reps, exercises, and rest period) for a client at the Power level
2-3 sets of 8-12 reps of 0-2 exercises; rest of 0-60 s
Describe basic core training design for Strength clients
2-4 sets of 0-4 exercises with 8-12 reps of each; 0-60 s rest between sets
For "strength" adaptation, describe the reps, sets, intensity and rest periods that would be implemented in the training program
2-6 sets of 1-12 reps at 70-100% of one rep max; rest period of 45 s-5 min
Describe the program design for strength training (sets, reps, intensity, and rest period)
2-6 sets of 1-12 reps at intensity of 70-100% of 1RM; rest period of 45 s-5 minutes
What is optimum stride length in leg lengths?
2.1-2.5 times leg length
What percentage of American adults have arthritis?
20%
Drink __ to __ oz of water per hour of exercise
20-40
For improved fitness levels, suggested Time of exercise sessions is
20-60 minutes
According to NASM, caloric expenditure should approx. ___ kcal per day with a minimum weekly output of more than ___ kcal per week
200-300; 1250 which should progress to 2000
Number of amino acids in needed to synthesize different proteins: number of esssential and nonessential
20; 8 essential and 12 nonessential
It has been suggested that, to prevent overtraining, ___ to ___ total sets should be performed in a given workout; in beginning clients, the number may be as low as __-___
24-36; 5-12
Cardiovascular Efficiency categories (5)
28-28=poor 39-48=fair 49-59=Average 60-70=Good 71-100=Very Good
For a "power" adaptation, describe the reps, sets, intensity and rest periods that would be implemented in the training program
3-6 sets of 1-10 reps at 30-45% of one rep max (or 10% of body weight); rest period of 3-5 min
Describe the program design for power training (Sets, Reps, Intensity, and Rest Period)
3-6 sets of 1-10 reps at Intensity of 30-45% of one rep max or less than 10% of body weight; rest for 3-5 min
Approximate oxygen uptake at rest
3.5 mL per kilogram of bodyweight per minute
Duration of youth training per day
30-120 min (for sports)
ATP yield of Oxidative Phosphorylation
36 ATP (can produce 38 under optimum conditions)
__% of communication is based on tone of voice
38
Frequency of exercise for diabetic clients
4-7 days per week
Amount of time the body generally takes to adapt to a stimulus
4-8 weeks
How long does hypertrophy typically take to become externally visible in a beginner client
4-8 weeks
If an individual is performing cardiorespiratory exercise for an extended period of time, he/she must slowly decrease intensity to ____ heart rate.
40-50%
Intensity of Senior Training
40-85% of VO2 peak
Where to measure the Iliac crest for Durnin Formula
45° angle fold just above the iliac crest and medial to the axillary line
NASM suggests that the cardiorespiratory portion of a warm up should last for ____ at a ___ intensity
5-10 minutes...medium-low
___% of communication is based on physiology
55
When measuring heart rate DURING EXERCISE, count the number of beats in ____ __ and ___ ___ ___ for an estimate
6 seconds...add a zero
According to NASM, what percentage of endurance athletes diets should be derived from carbohydrates?
60% (6-10 g/kg per day)
in overweight or obese adults, exercise capacity should be no greater than
60-80%
Intensity of obese/overweight training programs
60-80% maximum heart rate
Training programs that exceed ___ to ___ minutes are associated with rapidly declining energy levels
60-90
40 s of rest allows approximately ___% recovery of ATP and CP
75%
Percentage of the U.S. population that does not partake in 30 min of daily low-to-moderate activity
75%
60 s of rest allows approximately ___% recovery of ATP and CP
85-90%
myofibril
A fibril collectively arranged in longitudinal bundles in muscle cells (fibers); composed of thin filaments of actin and a regulatory protein and thick filaments of myosin.
Assessment
A process of determining the importance, size, or value of something
Adequate Intake (AI)
A recommended average daily nutrient level based on observed approximations that are assumed to be adequate for a group of healthy people; Used when RDA cannot be determined
Myoglobin
A red protein pigment which is almost indistinguishable from the hemoglobin of blood. Gives color to muscle and stores the needed oxygen for the muscle's metabolism.
Dietary Supplement
A substance that completes or makes an addition to daily dietary intake
Peripheral Heart Action
A type of circuit training that uses different exercises (upper and lower) for each set through the circuit
6 Don'ts of Fitness Assessments
Diagnose Medical conditions, prescribe treatment, prescribe diets or recommend specific supplements, provide treatment for injury or disease, provide rehabilitation services for clients, and provide counseling services for clients
Primary muscles involved in inspiration (2)
Diaphragm and External Intercostals
Strategies of Phase 5 Training (3)
Dynamic flexibility, Supersets, perform all exercises as fast as possible
Excessive postexercise oxygen consumption (EPOC)
Elevation of the body's metabolism after exercise
First stage of the "READ" system
Establishing a positive relationship with the client; "Rapport"
Since neuromuscular efficiency decreases with age, what implication are there for fitness training of older adult populations
Exercise modalities should be chosen and progressed to safeguard against falls and foot problems; cardio options should provide support, and resistance training should begin on seated machines and progress to standing
Single Joint Exercises
Exercises that focus on isolating one major muscle group or joint
Total Body exercises
Exercises that involve multiple joint movements
Multijoint exercises
Exercises that involve the use of 2 or 3 joints
Reactive Training
Exercises that use quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction
Describe balance training at the Stabilization level (Phase 1)
Exercises with little joint motion designed to improve reflexive joint stabilization contractions to improve joint stability.
Repetition Tempo at Power Level
Explosive (x/x/x)
Position for Self-mysofascial release of the Gastrocnemius/Soleus
Foam roller under mid-calf with one leg crossed over the other
Adaptation is a function of ___ and ____
General adaptation syndrome and principle of specificity
Potential side effects of molybdenum toxicity
Gout-like symptoms, joint pains, increased uric acid
Effect of calcium-channel blockers on heart rate and blood pressure
Heart rate: can increase, decrease or none Blood pressure: decrease
Effect of antidepressants on heart rate and blood pressure
Heart rate: increase or none Blood Pressure: decrease or none
Effect of vasodilators on heart rate and blood pressure
Heart rate: increase, decrease or none Blood pressure: decrease
Effect of bronchodilators on heart rate and blood pressure
Heart rate: none Blood Pressure: none
Effect of diuretics on heart rate and blood pressure
Heart rate: none Blood pressure: decreases or none
Consequences of extended periods of sitting on hip flexors
Hip flexors contracted for a long time incurring postural imbalances
Rate of Force Production
How quickly a muscle can generate force
Three examples of reactive-training exercises at the power level
Ice skaters, single-leg power step up, and proprioceptive plyometrics (cones and hurdles)
Third step of the READ system
Identifying the goals and needs of an individual; "Assessment"
Goals of Phase 2 (Strength Endurance Training) (4)
Improve stabilization endurance and prime mover strength, improve overall work capacity, eliminate joint stabilization, increase lean body mass
Location of ATP and CP for ATP-CP
In the muscles
Since obese clients may present with other comorbidities, what considerations should be made for health and fitness?
Initial screenings should be performed for presence of undiagnosed comorbidities
Describe how joint dysfunction can lead to altered proprioception
Joint Dysfunction->muscle inhibition->joint injury->swelling->altered proprioception
Synovial Joints
Joints most associated with body movement; greatest capacity for motion; produces synovial fluid
Intensity
Level of demand an activity places on the body usually as indicated by heart rate or maximal oxygen consumption
Processes (skeletal)
Projections from the bone to which the muscles, tendons, and ligaments can attach
Function of Collagen
Provide ligament with tensile strength parallel to the forces on the ligament
Knowledge of Performance
Provides information about the quality of the movement
Since body fat percentages increase and bone mass/lean body mass decrease with age, what implications are there for fitness training of older adult populations
Resistance training is recommended with lower initial weights and slower progression
Motor Behavior
Response to internal or external environmental stimuli
Three common body-fat tests
Skin-fold calipers, Bioelectrical impedence, and underwater weighing
Two example Back stabilization exercises
Standing Cable Row and Ball Dumbbell Row
Five-step process to help clients achieve more
Step One-Vision Step Two-Strategy Step Three-Belief Step Four-Persistence Step Five-Learning
Performance benefits of OPT Model (8)
Strength, Power, Endurance, Speed, Flexibility, Agility, Balance
Bioenergetics
Study of energy in the human body; looks at how chemical energy is converted into mechanical energy
Quickness
The ability to react and change body position with maximum rate of force production in all planes of motion, form all body positions during functional exercises; reaction time
Drawing-In Maneuver
The action of pulling in the belly button towards the spine
Structural Efficiency
The alignment of the musculoskeletal system that allows our center of gravity to be maintained over our base of support
Estimated Average Requirement (EAR)
The average daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals who are in a particular life stage
Recommended Daily Allowance (RDA)
The average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all healthy individuals who are in a particular life stage
Kinetic Chain
The combination and interrelation of the nervous, muscular, and skeletal systems
Cardiac Output
The combination of how many times the heart beats per minute and how much blood is being pumped out with each contraction a.k.a. Q
Stride Length
The distance covered in one stride, during running
Stride rate
The number of strides taken in a given amount of time or distance
Biomechanics
The study of interacting forces on the human bod using the principles of physics
Nutrition
The sum of the processes by which an animal or plant takes in and uses food substances
Actin Microfillaments
Thin filaments; location of tropomyosin
Location of the Respiratory Pump
Thoracic Cavity
As the weight gets closer to a joint, the effect on torque.
Torque decreases
Since youths have a high sweat rate, what considerations must be made in yotuh sport and athletic training
Training 2-3 days a week with overload increasing through reps before resistance.
Monthly Plan
Training plan that spans 1 month aka mesocycle
Six muscles of the Stabilization System of the Core
Transversus Abdominis, Internal oblique, Lumbar Multifidus, Pelvic Floor Muscles, Diaphragm, and Transversospinalis
Individuals with chronic low back pain, have been shown to have decreased activation of what six muscles?
Transversus Abdominus, internal obliques, pelvic floor muscles, multifidus, diaphragm, and deep erector spinae
Second stage of the "READ"
Understanding what motivates each individual; "Empathy"
Feedback
Use of sensory info and sensorimotor integration to aid the kinetic chain in development of permanent neural representations of motor patterns
Fuel for Glycolysis; Products and by-products?
Uses the breakdown of carbohydrates (glucose); 1 molecule of glucose yields 2 ATP and pyruvate as a by-product
1 MET= ?
VO2 (oxygen uptake) (3.5 mL per kilogram of bodyweight per minute)
Muscle Imbalances that may present as Lumbar Hyperlordosis (3)
Weak hamstrings, tight lower back, or tight psoas
Set
a group of consecutive repetitions
Potential side effects of excess Vitamin K
anemia, liver damage, and hemolysis
Location of Joint receptors
in and around the joint capsule
Contralateral
positioned on the opposite side of the body
Example of Ball-and-Socket Joint
shoulder
dynamic joint stabilization
the ability of the kinetic chain to stabilize a joint during movement
Lumbar Hyperlordosis
"sway back" resulting from forward pelvic tilt
Resistance Training for Youths
1-2 sets of 6-20 reps at 40-70% on 2-3 days per week; phases 2-5 reserved for mature adolescents
Resistance training for Seniors
1-3 sets of 8-20 reps at 40-80% on 3-5 days a week
Describe basic core training design for Stabilization clients
1-4 sets of 1-4 exercises with 14-20 reps of each; 0-90 s of rest between sets
6 steps a trainer should take after making a sale?
1. Finish the sales transaction 2. Schedule the client's first appointment within 48 hours 3. Send the client a thank you card within 24 hours 4. Call to confirm the first appointment 5. Go over the client's goals again and briefly reiterate how he or she will achieve these goals 6. Congratulate the client and acknowledge him or her taking their first step
Describe the "Prono-Iso Ab" exercise movement
1. Lie prone on floor with feet together and forearms on the ground 2. Draw abs in and activate the gluteals 3. Lift entire body off the ground until it forms a straight line from head to toe, resting on forearms and toes and hold for 1-2 seconds 4. Slowly return to the ground, keeping chin tucked and back flat. Repeat as instructed
Describe "Marching" exercise movement
1. Lie supine on the floor and draw the navel in 2. Lift one foot off the floor only as high as can be controlled 3. Hold for 1-2 seconds and slowly lower 4. Repeat on opposite leg
Describe "Two-Leg Floor Bridge" exercise movement
1. Lie supine with knees bent and feet flat on the floor, toes shoulder-width apart 2. Draw navel in and activate the gluteals 3. Lift pelvis off the floor until knees, hips and shoulders are aligned 4. Slowly lower to the floor and repeat as instructed
Functions of Peripheral Nervous System (2)
1. Provide connection of the nervous system to effector sites 2. Relay information from effector sites back to the Central Nervous System via sensory receptors
How to determine heart rate zones (2)
1. Subtract the client's age from 220 for estimated max heart rate 2. Multiply the estimated max heart rate by appropriate intensity (1=0.65, 0.75, 2=0.80, 0.85, and 3=0.86, 0.90)
Describe the [Number of exercises, sets, reps, and rest duration] for balance training at the power level
2-3 sets of 0-2 exercise for 8-12 reps; rest for 0-60 s
Frequency of youth training
2-5 days/week
Percentage of body weight attributed to blood volume
8%
Five muscles classified as the "Hip Adductors"
Adductor magnus, adductor longus, adductor brevis, gracilis, and pectineus
Four types of Muscles
Agonist, Synergist, Stabilizer, Antagonist
Pivot Joints
Allow movement predominately in one plane of motion
Purpose of Overhead Squat Assessment
Assess dynamic flexibility on both sides as well as total body strength
4 locations for Durnin Wornersley Formula
Biceps, Triceps, Subscapular, and Iliac Crest (right side)
Dietary fats stimulate the release of ___, which stimulates satiety
CCK
Integrated Training
Concept that integrates all forms of training in an integrated fashion in a progressive system
Perimysium
Connective tissue surrounding a fascicle (bundle of muscle fibers)
Chordae Tendinaea
Cord-like tendons that connec the papillary muscles to the tricuspid valve
Function of Bronchodilators
Correct/prevent bronchial smooth muscle constriction in individual with asthma
Plantarflexion
Extension of the ankle
True or False: Clients with an anterior pelvic tilt should use bicycles and steppers to place the hips into flexion
False
Type II Muscle Fibers
Fast-twitch; fewer capillaries, mitochondria and myoglobin
Six types of Synovial joints
Gliding (plane), Condyloid (condylar or ellipsoidal), Hinge, Saddle, Pivot, Ball-and-Socket
Coronary Heart Disease
Group of diseases including stable/unstable angina, myocardial infarction, and sudden coronary death
Effect of nitrates on heart rate and blood pressure
Heart Rate: increase or none Blood pressure: decrease or none
Function of Diuretics
Hypertension, congestive heart failure,
Intermittent Caludication
Manifestation of the symptoms cause by peripheral arterial disease (PAD)
Biologic Value (BV)
Measure of protein quality
Motor Function
Neuromuscular response to stimuli, causing the muscles to contract and relax
Afferent Neurons
Neurons that transmit nerve impulses from effector sites via receptors to the brain and spinal cord
Ipsilateral
On the same side of the body
Dynamic range of Motion
Optimum control of full range of motion
Overactive (2) and Underactive (3) muscles when there are low back arches during an overhead squat
Overactive: Hip flexor complex and erector spinae Underactive: Gluteus maximus, Hamstrings, and intrinsic core stabilizers
Overactive (4) and Underactive (3) muscles when there is an excessive forward lean during overhead squat
Overactive: Soleus, Lateral Gastrocnemius, Hip flexor complex, and abdominal complex Underactive: Anterior tibialis, gluteus maximus, and erector spinae
VO2
Oxygen uptake
Phase(s) associatied with Stabilization level of OPT Model
Phase 1: Stabilization Endurance Training
Bioelectrical Impedence
Portable instrument that conducts an electrical current throughout the body to measure fat
At what phase(s) of the OPT model is functional flexibilty appropriate
Power Level (Phase 5)
Osteopenia
Precursor to osteoporosis as indicated by a screening of lower bone mass
Static stretching
Process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 20 seconds
Active Isolated Stretching
Process of using agonists and synergists to dynamically move the joint through a range of motion
Since Vo2 Peak is similar to adults when adjusted for body weight in adolescents, what considerations must be made in youth sport and athletic training
Progression of aerobic training volume should not exceed 10% per period of adaptation
Repetition Tempo at Stabilization Level
Slow (4/2/1)
Whey Protein Hydrolysates
Special processing of Whey protein into small peptides with higher BV than free-form amino acids
Four examples of Reactive-training exercises at the Strength Level
Squat Jumps, Tuck Jumps, Butt Kick, and power step-up
Bones of the Respiratory Pump (3)
Sternum, Ribs, Vertebrae
Specific Adaptation at the Strength Level
Strength-endurance, hypertrophy, and maximal strength
Core
The Lumbo-pelvic-hip complex and the thoracic/cervical spine located at the center of gravity
Intermuscular Coordination
The ability of the neuromuscular system to allow all muscles to work together with proper activation and timing between them
Resistance Development
The body increases its functional capacity to adapt to the stressor
Training Duration
The timeframe of a workout and the length of time spent in one phase of training
BMI (Definition)
Total body weight in kilograms divided by the height in meters squared
Weekly plan
Training plan that spans 1 week aka microcycle
True or False: In core stabilization training, exercises involve little motion through the spine and pelvis
True
Hinge Joint
Uniaxial joint allowing movement predominantly in a single plane
Where to measure the triceps for Durnin formula
Vertical fold on the back of the upper arm with the arm relaxed at the side halfway between the shoulder and elbow
Describe the movement assessment that should be implemented for youth training
Youth should perform 10 BW OH Squats and 10 Pushups
Since Vo2 Peak is similar to adults when adjusted for body weight in adolescents, what implications are there in concern to youth training when compared to an adult
Youths are able to perform endurance tasks relatively well
Since glycolytic enzymes are lower in youths than in adults, what implications are there in concern to youth training
Youths have decreased ability to perform longer duration, high intensity tasks
Since youths have a high sweat rate, what implications are there in concern to youth training
Youths have decreased tolerance to environmental stresses such as heat and humidity
Enjoyment
amount of pleasure derived from the activity
Example of Hinge Joint
elbow
Acute variables
important components that specify how each exercise is to be performed
Physiologic Benefits of OPT Model (5)
improved cardiovascular efficiency, enhances endocrine and serum lipid adaptations, increases metabolic efficiency, increases tissue tensile strength, increases bone density
Effects of increased psychological preparation for bouts of exercise (1)
increased mental readiness of an individual
Utility of Glycolysis
moderate to high intensity activity lasting for 30-50 seconds
Cognitive heart failure
occurs from a weakening of the heart and the heart cannot keep its usual rhythm
Single-set training
performing one set of each exercise
Posterior
positioned on the back or towards the back a.k.a dorsal
Consequences of "dress shoes"
shoes with a heel put the foot in plantarflexion position for extended periods of time leading to tightness in the gastrocnemius and soleus
Cardiac muscle as compared to striated muscle fibers
shorter and more tightly connected and have a built-in contraction rhythm
Two example biceps stabilization exercises
single leg dumbbell curls and single leg barbell curls
What has the greatest effect on increasing EPOC
splitting training sessions
Formula for Cardiovascular Efficiency
(Duration of Exercise (in seconds) x 100)/(recovery pulse x 5.6)
Three special considerations for obese/overweight clients
-Make sure client is comfortable -Exercises should be performed in a seated or standing position -Client may have other chronic diseases
Describe the program design for stabilization training (sets, reps, intensity, and rest period)
1-3 sets of 12-25 reps at intensity of 50-70% of 1RM; rest period of 0 s-1.5 min.
Describe the single-leg balance exercise movement
1. Draw navel in, activate the glutes and brace. 2. Lift one leg directly beside the anchoring leg whilst maintaining optimal alignment 3. Hold exercise for 5-20 seconds before slowly returning to starting position
Describe the exercise movement for squat Jump with Stabilization
1. Draw the navel in and activate the glutes 2. Jump up, extending the arms overhead. 3. Land softly and return arms to the side. Stabilize and hold for 3-5 seconds
Three strategies for helping clients persist
1. Reward Success 2. Facilitate Networks of Excellence 3. Have a strategy for setbacks
Beta-carotene: 1. RDA/AI 2. Daily Value 3. UL
1. none 2. none 3. 7 mg (11,655 IU)
Normal systolic reading
120-130 bpm
Number of bones involved in voluntary movement
177
Injury rate of sedentary adults in first 6 weeks of training
50-90%
Empathy
Action of awareness, understanding, and sensitivity of the thoughts, emotions, and experience of another without personally having gone through the same
"Q"
Cardiac Output
Energy Yielding
Conversion process in which chemical bonds are broken and energy is released
Potential side effects of zinc toxicity
Impaired immune function and low HDL cholesterol
Five training volume adaptations of High volume (Low intensity) resistance training
Increased muscle cross-sectional area, improved blood lipid serum profile, improved lean body mass, decreased body fat, and increased metabolic rate
(Inspiration/Expiration) involves active contraction
Inspiration (sometimes Expiration)
List the 8 essential amino acids
Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine
Potential side effects of niacin toxicity
Liver damage, flushing, nausea, and gastrointestinal problems
Semilunar Valves
Located at the base of the pulmonary trunk, and at the base of the aorta; prevent blood from flowing back into the ventricle
Goal of Phase 3 (Hypertrophy)
Maximal muscle growth
Describe the relationship between ligaments and vascularity
Poor vascularity; ligaments do not heal well
Consequence of a forward protruding head during core training
Preferential recruitment of the sternoclediomastoid resulting in compressive forces in the cervical spine, pelvic instability, and muscle imbalances from pelvo-ocular reflex
Ligament
Primary connective tissue for a joint made primarily of collagen as well as elastin
Prime mover/synergist/stabilizer/Antagonist in Chest press
Prime Mover: Pectoralis Major, Synergist: Anterior Deltoids and Triceps, Stabilizer: Rotator Cuff, Antagonist: Posterior Deltoid
Agonist Muscles
Prime movers; muscles most responsible for movement
Carbohydrate Loading
Program in which the client undergoes 4 days of glycogen depletion followed by 3 days rest and a high carbohydrate diet
Emphasis on ___ training may be more appropriate for obese clients
Proprioceptive
Troponin
Protein located on actin filaments that plays a role in muscle contraction by providing binding sites for both calcium and tropomyosin when a muscle is needed to contract
Three planes of motion
Sagittal plane, Frontal Plane, and Transverse Plane
Interventricular Septum
Separates the left and right ventricles
(Slow-Twitch/Fast-Twitch) muscle fibers are smaller in diameter in order to produce maximal tension and resist fatigue
Slow twitch fibers
Type I Muscle Fiber
Slow twitch fibers or red fibers; contains higher number of capillaries, mitochondria, and myoglobin
(Slow-twitch/Fast-twitch) muscle fibers are important for providing long term contraction; (Slow-twitch/Fast-twitch) muscle fibers are important in providing force and power
Slow-twitch;fast-twitch
Oxidative Phosphorylation
Slowest ATP-producing system; aerobic; activity longer than 30 seconds but becomes dominant at 2 minutes
Transverse Tubule
Small cylindrical invaginations of the sarcolemma of striated muscle fibers that conduct muscle action potential towards the center of the muscle fiber
Deconditioned
State of lost physical fitness including muscle imbalance, decreased flexibility, and lack of core and joint stability
Supersets are effective for what type of resistance training?
Strength endurance
Tendons
Structures that attach muscles to bone and provide the anchor form from which the muscle can exert force and control the bone and joint
Molecules involved in ATP-CP (Phosphagen system)
ATP and Creatine Phosphate (CP)
Three bioenergetic pathways for ATP production
ATP-CP (The Phosphogen system), Glycolysis (Lactic Acid Fermentation), Oxidative Phosphorylation
Five movements of the Frontal Plane
Abduction, Adduction, Lateral Flexion, Eversion, and Inversion
Neuromuscular Efficiency
Ability of neuromuscular system to enable muscles to work effectively in all planes of motion
Sensorimotor Integration
Ability of the nervous system to gather and interpret information and to select and execute the proper response
What are the three stages of response to stress (as outline by Selye)
Alarm reaction, resistance development, and exhaustion.
Rockport Walk Test
Subject walks as briskly as possible for 1 mile with HR monitor.Tester records HR and time of completion
Step Test
Subjects steps up and down on a 6-20 in platform at a given rate for a specific period or until exhaustion; Tester records stepping time and/or HR after exercise
Force-Couple
Synergistic action of muscles to produce movement around a joint
Stroke Volume
Amount of blood that is pumped out with each contraction of the ventricle
Explain the significance of the statement "The speed of muscular exertion is limited by neuromuscular coordination"
The body will only move within a range of speed that the nervous system has been programmed to allow
Describe the proper body position of the head when running
The head should remain in line with the LPHC which should be in line with legs
Tolerable Upper Intake Level (UL)
The highest average daily nutrient intake level likely to pose no risk to adverse health effects to almost all individuals in a particular life stage.
Flexibility
The normal extensibility of all soft tissues that allow the full range of motion of a joint.
Systolic Blood Pressure
The pressure produced by the heart as it pumps blood in the body; "higher" number
Oxygen Uptake
The usage of oxygen by the body a.k.a oxygen consumption or VO2
Training Intensity
An individual's level of effort compared with their maximal effort
(Type I/Type II) muscle fibers are more predominantly recruited to increas the body's capacity to produce internal tension
Type II
Mechanical Specificity
Weight and movements placed on the body
Functional Strength
ability of the neuromuscular system to perform dynamic, eccentric, isometric, and concentric muscle actions in all three planes of motion
training volume
amount of physical training performed within a specified period
When should static stretching be performed
before and after the workout
Potential side effect of excess Vitamin D
calcification of brain and arteries, increased blood calcium, loss of appetite, and nausea
Potential side effects of magnesium toxicity
diarrhea
Potential side effects of vanadium toxicity
gastrointestinal irritation and fatigue
Nonsynovial joint
joints lacking a joint cavity, fibrous connective tissue or cartilage in the structure and show little to no movement
Example of strengthening exercises for forward head (during pulling/pushing assessment)
keeping head in neutral position for all exercises
Potential side effects of germanium toxicity
kidney toxin
Reactive training aims to generate (minimal/maximal) force output in a (minimal/maximal) amount of time.
maximal...minimal
Three components of warm-up for clients at the power level
self-myofascial release and dynamic stretching
Three components of warm-up for clients at strength level
self-myofascial release, active-isolated stretching, and cardiorespiratory exercise
Heart Rate
the rate at which the heart pumps
Interneurons
transmit nerve impulses from one neuron to another
Knowledge of Results
External feedback used after the completion of a movement to inform a client about the outcome of their performance
How extended periods of sitting causes rounded shoulders and head drooping
Force of gravity causes fatigue on the muscles
Torque
Force that produces rotation; dependent on the leverage of the muscles in relation to the resistance
FITTE Factors
Frequency, intensity, time, type, equipment
Annual Plan
Generalized training plan that spans 1 year to show when the client will progress between phases aka macrocycle
Basic Function of Calcium Channel Blockers
Generally for hypertension and angina
Function of Elastin
Gives the ligament flexibility and elastic recoil
Three muscles classified as the "Hip Abductors"
Gluteus Minimus, Gluteus Medius, and the Tensor Fascia Latae (TFL)
Since submaximal oxygen demand is higher in youths than in adults, what implications are there in concern to youth training
Greater chance of fatigue and heat production in sustained higher-intensity tasks
Function of Vasodilators
Hypertension and cognitive heart failure
Basic Function of Nitrates
Hypertension and congestive heart failure
Goals of Phase 1 of OPT Model (5)
Improve muscular endurance, enhance joint stability, increase flexibility, enhance posture, improve neuromuscular efficiency
Goals of Phase 4 (Maximal Strength Training) (3)
Increase motor unit recruitment, increase frequency of motor recruitment, improve peak force
Pyramid Resistance training
Increasing or decreasing weight with each set
Primary focus of Stabilization Endurance training
Increasing the proprioception or controlled instability of the exercises
Describe progression of obese training programs
Initial programming should emphasize low intensity with a progression in duration (up to 60 min) and frequency (5-7 days) before increases in intensity; intensity should be no greater than 60-80% work capacity
Since maximum oxygen uptake, maximum exercise heart rate, and measures of pulmonary function decreas with age, what implications are there for fitness training
Initial workloads should be low and progressed gradually; 3-5 days a week for periods of 20-45 minutes at an intensity of 45-80% of peak
Functional Flexibility
Integrated, multiplanar soft-tissue extensibilty with optimum neuromuscular control through the full range of motion
Since submaximal oxygen demand is higher in youths than in adults, what considerations must be made in youth sport and athletic training
Intensive anaerobic exercise exceeding 10 seconds is not well tolerated (if stage II or III, provide sufficient rest periods)
Five movements in the transverse plane
Internal rotation, external rotation, left/right rotation, horizontal adduction, and horizontal abduction
Describe the proper body position of the knee complex when running
Knee must remain straight ahead
8 Muscles of the Movement system of the core
Latissimus Dorsi, Erector Spinae, Iliopsoas, Hamstrings, Hip Abductors, Hip Adductors, Rectus Abdominus, and External Oblique
Length-Tension Relationship
Length at which a muscle produces the greatest force; optimal muscle length at which the actin and myosin filaments in the sarcomere have the greatest degree of overlap.
Position for self-myofascial release of latissimus dorsi
Lie on the floor on one side with the arm closest to the floor outstreched and thumb facing upward with the foam roller positioned under the arm in the axillary region
Mode of training for obese or overweight individuals
Low-impact or step aerobics
Specific warm-up
Low-intensity exercise consisting of movements that mimic those included in more intense exercises to follow
Two example total body strength exercises
Lunge to Two-arm Dumbbell Press and Squat to Two-Arm Press
Example of horizontal adduction
Lying Flys
Goal of Strength Level
Maintain stabilization endurance while increasing prime mover strength
Give four examples of level 1 core exercises
Marching, Two-leg glute bridge, floor prone cobra, and prono-iso ab
As adults age, what seven functions decrease?
Maximum attainable heart rate, cardiac output, muscle mass, balance, coordination, connective tissue elasticity, and bone mineral density
Time under tension
Means to count the time the muscles are under tension
Skin-fold Calipers
Measure a client's amount of subcutaneous fat bu calculating the size of skin folds
Joint Receptors
Mechanoreceptors sensitive to pressure and acceleration/deceleration of a joint; react to extreme joint positions; initiate reflexive inhibitory response in surrounding muscles if there are too many stressors
Two example shoulder power exercises
Medicine ball scoop toss and medicine ball side oblique throw
Repetition Tempo at Strength Level
Moderate (2/0/2)
According to the NASM, what is the recommended amount of physical activity for adolescents?
Moderate to vigorous exercise, three or more days a week for a minimum of 20 minutes
Describe Balance exercise programs at the Strength Level (Phases 2-4)
More dynamic, eccentric movement through a full range of motion designed to improve neuromuscular efficiency of the entire kinetic chain
Abduction
Movement away from the midline of the body
Rotary Motion
Movement of the bones around a joint
Dynamic Functional Flexibility
Multiplanar soft tissue extensibility with optimal neuromuscular efficiency throughout a full range of motion
Altered Reciprocal Inhibition
Muscle inhibition incurred by tight agonist, resulting in decreased neural drive of its antagonist.
Prime Mover
Muscle that acts as the initial and main source of motive power
Muscular Endurance
Muscle's ability to contract for an extended period of time
Specific Adaptation in Stabilization Level
Muscular endurance and stability
If carbohydrate or total energy intake is too low, the body will use amino acids to provide energy. How must the amino acids be modified for this process? What is the waste product of this process?
Must be deaminated; removed amine group becomes ammonia (which is converted to urea in the liver)
Potential side effects of Vitamin B6 toxicity
Neurologic problems, numbness, and pain in limbs
Training Frequency
Number of training sessions that are performed during a given period (usually of 1 week)
Leading causes of death caused by chronic disease (5)
Obesity, cancer, cardiovascular disease, arthritis, and diabetes
Position of the heart
Oblique in the center of the thoracic cavity, anterior to the spine and posterior to the sternum
Four examples of Subjective Info
Occupation, lifestyle, medical, and personal information
Saddle Joint
One bone is articulated on top of the other allowing movement in two planes: flexion/extension in the sagittal plane and adduction/abduction in the frontal plane
What are five SAQ Speed Ladder Drills
One-ins, Two-ins, Side Shuffles, In-In-Out-Out, In-In-Out, and the Ali Shuffle
Sarcoplasm
Organelle similar to cytoplasm of the muscle fiber that stores calcium.
Overactive (4) and Underactive (4) muscles when the arms fall forward during an overhead squat
Over: Latissimus Dorsi, Teres major, and pectoralis major and minor Under: mid and lower trapezius, rhomboids, and rotator cuff
What muscles are overactive (4) and underactive (3) when the overhead squat is performed with turned out knees
Overactive: Adductor Complex, Short-head Biceps Femoris, TSL (Tensor Fasciae Latae), and Vastos Lateralis Underactive: Gluteus medius and maximus, and VMO (vastus medials oblique)
Turned out feet during an overhead squat assessment is due to what overactive (3) muscles and what underactive (4) muscles
Overactive: soleus, Lateral Gastrocnemius, and Short-head Biceps Femoris Underactive: Medial Gastrocnemius, Medial Hamstring Gracilis, Sartorius, and Popliteus
Prime mover/synergist/stabilizer/antagonist in overhead press
PM: Deltoids, Syn: Triceps, Sta: rotator cuff, A: Latissimus Dorsi
Prime mover/synergist/stabilizer/antagonist in Hip Extension
PM: Gluteus Maximus, Syn: Hamstring and Erector Spinae, Sta: Trans Abdominals, Internal obliques, and multifidus, A: Psoas
Prime Mover/synergist/stabilizer/antagonist in Row
PM: Latissimus Dorsi, Syn: Posterior Deltoids and Biceps, Sta: Rotator Cuff, A: Pectoralis Major
Circuit training
Performing a series of exercises, one after another, with minimal rest
Horizontal Loading
Performing all sets of an exercise (or body part) before moving on to the next exercise (0r body part)
Vertical Loading
Performing exercises on the OPT model one after another in a vertical manner down the template
At what level of the OPT model is corrective flexibility appropriate?
Phase 1 (Stabilization)
Phase(s) associated with Strength Level of OPT Model
Phase 2: Strength Endurance Training, Phase 3: Hypertrophy, Phase 4: Maximal Strength Training
Synergistic Dominance
Phenomenon in which a synergist takes over the function of a weak or inhibited prime mover in compensation
Autogenic Inhibition
Phenomenon in which prolonged golgi tendon organ stimulation provides inhibitory action to the muscle spindles located withinl the same muscle.
How should training of older adults begin?
Physical Activity Readiness Questionnaire (PAR-Q) and movement assessment
Axial Skeleton
Portion of the skeleton including the skull, rib cage and vertebral column; includes about 80 bones
When should active isolated stretching be performed? In what reps?
Preactivity warm-up; 5-10 reps of 1-2 seconds
Internal Feedback
Process in which sensory info is used by the body via length-tension (posture), force-couple relationships, and arthrokinematics to reactively monitor movement and the environment
Movement assessments for Seniors
Push, pull, OH Squat OR sitting/standing in a chair/ Single-Leg Balance
Assessments for obese training programs
Push, pull, squat OR Single-leg balance
Physical Activity Readiness Questionnaire (PAR-Q)
Questionnaire designed to help qualify a person for low to moderate to high activity levels; directed toward detecting any possible cardiorespiratory dysfunction
The "READ" acronym
Rapport, Empathy, Assessment, and Development
Consequence of shortening a muscle too much and stimulating it
Reduces the actin and myosin overlap, reducing force production
Since glycolytic enzymes are lower in youths than in adults, what considerations must be made in youth sport and athletic training
Resistance training should emphasize proprioception, skill, and controlled movement; reps should not exceed 6-8 per set for strength or 20 for endurance
Give four examples of level 3 core exercises
Rotation chest press, ball medicine ball pullover throw, front MB oblique throw, and woodchop throw
External Rotation
Rotation of a joint away from the midline
Internal Rotation
Rotation of a joint towards the midline
Extensibility if Gastrocnemius in sagittal, frontal, and transverse planes of motion
Sagittal: proper dorsiflexion of ankle frontal: inversion of calcaneus transverse: internal rotation of the femur
Extensibility in Sagittal, frontal, and transverse planes of motion through the Latissimus Dorsi
Sagittal: shoulder flexion Frontal: shoulder abduction Transverse: humerus rotation
Secondary (synergistic) muscles involved in inspiration (3)
Scalenes, sternocleidomastoid, pectoralis major
Two example back strength exercises
Seated Cable Row and Seated Lat Pull-down
Interatrial septum
Separates the right and left atria
Superset
Set of two exercises that are performed back to back without rest between them
Position for self-myofascial release of piriformis
Sit on top of foam roller with it positioned on the back of the hip with one foot crossed to the opposite knee
Davis's Law
Soft tissue models along the lines of stress
Tool for measuring blood pressure
Sphygomanometer
Two categories of core muscles
Stabilization and Movement
Building blocks of the OPT model
Stabilization, Strength, and Power
At What phase(s) of the OPT model is active flexibility appropriate?
Strength Level (Phases 2-4)
Heart rate zone and RER of Zone Two of Stage Training
Strength Level; 80-85% of heart rate zone (RER=.95-1.0); aerobic/anaerobic threshold
Two example tricep stabilization exercises
Supine ball dumbbell triceps extensions and prone ball dumbbell triceps extensions
Three possible consequences of joint dysfunction
Synergistic dominance, muscle inhibition, and decreased neuromuscular control
Stability
The ability of the body to maintain postural equilibrium and support the joints during exercise
Strength Endurance
The ability of the body to repeatedly produce higher levels of force for relatively prolonged periods.
Rate of force production
The ability of the muscles to exert maximal force output in a minimal amount of time
Force-Velocity Curve
The ability of the muscles to produce force with increasing velocity
Neuromuscular Efficiency
The ability of the nervous system to properly recruit the correct muscles to produce concentric force, reduce eccentric force and dynamically (isometrically) stabilize the body's structure in all three planes of motion
Intramuscular coordination
The ability of the neuromuscular system to allow optimal levels of motor unit recruitment and synchronization within a muscle
Strength
The ability of the neuromuscular ystem to produce internal tension
Agility
The ability to accelerate, decelerate, stabilize and change direction quickly while maintaining proper posture
Postural Equilibrium
The ability to maintain balance
Why does running require high levels of neuromuscular efficiency?
The client is constantly regaining a center of gravity while changing directions at various speeds
Alarm Reaction
The initial reaction to a stressor
Strength Adaptation
The internal tension produced when an external force places demand on the neuromuscular system
General Adaptation Syndrome
The kinetic Chain's ability to adapt to stresses
Expiration
The process of actively or passively relaxing inspiratory muscles to move air out of the body
Training Plan
The specific outline created by a fitness professional to meet a client's goals
Rest Interval
Time taken to recuperate between sets or exercises
Reasoning behind Bioelectrical impedence
Tissues that are higher in water content conduct electrical currents with less resistance than adipose tissue
Three functions of Blood
Transportation, Regulation (of body temperature and acid balance), and Protection
Two example chest power exercises
Two-arm Medicine Ball Chest Pass and Rotation Chest Pas
What two nutrients do not have set ULs?
Vitamin E and magnesium
Net Protein Utilization
a measure of protein quality determined by comparing the amount of nitrogen retained in the body with the amount eaten in the diet
Protein Efficiency Ratio (PER)
a measure of protein quality determined by comparing the weight gain of a laboratory animal fed a test protein with the weight gain of an animal fed a reference protein.
Indirect calorimetry
a method used to estimate energy expenditure by measuring oxygen consumption and carbon dioxide production
Total volume of reps per exercise at: a. Power b. Strength c. Stabilization
a. 6-30 b. 8-36 c. 36-75
Potential side effects of phosphorus toxicity
alteration of parathyroid hormone levels, reduced bone mineral density
ACh Esterase
an enzyme found in the synaptic cleft that breaks down acetylcholine
Knee injuries that are not the result of contact are often the result of __ or ____ ___
ankle or hip dysfunction
When should dynamic stretching be performed
as a preactivity warm up
Frequency of training for obese or overweight individuals
at least 5 days per week
Mechanism of action of static stretching
autogenic inhibition
Example of strengthening exercises for elevated shoulders (during pulling/pushing assessment)
ball cobra
Two example leg stabilization exercises
ball squat and multiplanar step up to balance
Example of strengthening exercises for excessive forward lean
ball squats
Example of strengthening exercises for low back arches
ball squats
Single-set resistance training has been shown to benefit (beginner/advanced) clients
beginner
Lateral Flexion
bending of the spine from side-to-side or side-bending
Three functions of ligaments
bone-to-bone connection, static and dynamic stability, and input to the nervous system through proprioception
Pulmonary Arteries
carry deoxygenated blood from the heart to the lungs; one of the only arteries that carries deoxygenated blood
Adenosine Triphosphate (ATP)
cellular structure that supplies energy for biochemical reactions: composed of adenine, ribose, and three phosphates
Symptoms of coronary heart disease (6)
chest pain, heartburn-like sensations, shortness of breath, heart attacks, heart failure, and irregular heartbeat.
Epimysium
connective tissue that ensheathes the entire muscle
Pattern overload
consistently repeating the same pattern of motion, placing abnormal stress on the body
Most common cardiovascular disease
coronary heart disease
Three strategies for Stabilization training
corrective flexibility, training in a controlled, unstable environment, low loads, high repetition
Cardiorespiratory exercise decreases..? (10)
daily fatigue, anxiety, depression, coronary artery disease, hypertension, non-insulin dependent Type II diabetes, cancer, osteoporosis, and obesity
Two consequences of rest periods that are too long
decreased neuromuscular activity and decreased body temperature
Impact of knee injuries (involving ligaments) on kinetic chain
decreases neural control of muscles that stabilize the patella
Impact of ankle sprain on kinetic chain
decreases neural control to the gluteus medius and maximus leading to poor control of the lower extremities which can lead to injury
As the velocity of a concentric muscle contraction increases, it's ability to produce force ___. Why?
decreases; interference in the ability of actin and myosin cross bridging
Potential side effects of pantothetic acid toxicity
diarrhea and gastrointestinal disturbance (at 10,000 mg a day)
Synovial Fluid
egg white-liek substance responsible for lubrication of the joints
Potential side effects of iodine toxicity
elevated thyroid hormone concentration
What are most buying decisions based on?
emotion
Backside Mechanics
emphasis on the triple extension of the back leg including the actions of ankle plantarflexion, knee extensions, hip extension, and keeping the lumbar spine neutral
Frontside mechanics
emphasis on triple flexion of the front leg including the actions of ankle dorsiflexion, knee flexion, hip flexion, and keeping the lumbar spine neutral
HYPERTROPHY
enlargement of skeletal muscle fibers in response to increased volumes of tension; characterized by the increase in the increase in the cross-sectional area of individual muscle fibers
Downside to Horizontal Resistance training
excessive rest periods can overwhelm actual workout time
Flexibility requires ___ which requires a dynamic ___
extensibility...full range of motion
True or False: Connective tissues adapt just as quickly as muscles
false
True or false: strength endurance allows the body to use lower levels of force with lower repetitions and fewer sets
false
Two example chest strength exercises
flat dumbbell chest press and barbell bench press
Cardiorespiratory exercise increases...? (7)
flexibility, work/sport/recreational performance, sense of well-being, blood lipid profile, insulin sensitivity, and glucose tolerance
Potential side effects of potassium toxicity
gastrointestinal damage
Potential side effects of iron toxicity
gastrointestinal disease, increased risk of heart disease, oxidative stress
Basic Function of Beta-Blockers
generally used for hypertension but can also be used for arrhythmia
Obese BMI Range
greater than 30
Sulcus
groove in the bone that allows soft tissue such as a tendon pass through
Synergies
groups of muscles that are recruited by the CNS to provide movement
Potential side effects of Thiamin (vitamin b1) toxicity
headache, nausea, irritability, insomnia, rapid pulse, weakness (in doses exceeding 7,000 micrograms)
Congestive Heart Failure
heart function is diminshed
Unlike muscle endurance, strength endurance allows the body to use ___ levels of force with ___ repetitions (___ to ___) and ___ sets with minimal rest
high...less...more
The __ the intensity of exercise, the greater the EPOC
higher
VO2 max
highest rate of oxygen transport and utilization achieved at maximal physical exertion; can range from 40-80 mL x kg-1 x min-1 or 11-23 METs
___ loading refers to performing all sets of an exercise or body part before moving on to the next exercise or body part
horizontal
In individuals with diabetes, particularly Type I, ___ may occur several hours after exercise or during exercise; what considerations should be made in fitness and athletic training
hypoglycemia; glucose should be measure before, during, and after exercise. restoration of glucose may be necessary after exercise
Five training volume adaptations of low volume (high intensity) resistance training
increased neuromuscular efficiency, increased rate of force production, increased motor unit recruitment, increased rate coding, and increased motor unit synchronization
Effects of increased heart and respiratory rate (3)
increases cardiorespiratory system's capacity to do work, increases blood flow to active muscle tissue, and increase oxygen exchange capacity
Benefit of Active Isolated Stretching
increases motor neuron excitability, creating reciprocal inhibition of the muscle being stretched
Effects of increased tissue temperature (4)
increases rate of muscle contraction, increases efficiency of opposing muscle contraction and relaxation, increases metabolic rate, and increases soft tissue extensibility
One adaptive benefit of cardiorespiratory exercise is that it (increases/decreases) resting heart rate and (increases/decreases) exercising heart rate.
increases...decreases
Force
influence applied by one object on another resulting in the acceleration or deceleration of an object
Second exercise of superset
integrated exercise performed in a less stable environment to challenge the stabilization muscles
Muscles involved in expiration
internal intercostals and abdominals
Condyloid (Condylar or Ellipsoidal) Joint
joint in which the condyle of one bone fits into the elliptical cavity of another; movement normally occurs in a single plane of motion with minimal movement in the others
Arthrokinematics
joint motion
Gliding (Plane) Joint
joint that moves back and forth or side-to-side
Superior Vena Cava
large, short VEIN that carries deoxygenated blood from the upper half of the body to the right atrium
Research shows that optimum stride length at maximum velocity has a high correlation to ____
leg length
Two example leg strength exercises
leg press and barbell squat
Time
length of time engaged in an activity
Mode of exercise for individuals with diabetes
low-impact activities
General warm-up
low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow
Aorta
main, branching artery of the body originating form the Left ventricle and extending into the abdomen; distributes oxygenated blood
Muscle Spindles
major sensory organs of the muscle that sit parallel to the muscle fibers; sensitive to changes in length and rate of change in length; contracts when excited
Potential side effects of Folic Acid toxicity
masks symptoms of vitamin b12 deficiency (neurological problems)
Diastolic Systolic Reading
maximum pressure within the arteries through a full cardiac cycle; "lower" number
Objective information
measurable data about a client's physical state
Golgi Tendon Organs
mechanoreceptors sensitive to changes in muscular tension and rate of the tension change; when excited, cause muscles to relax
Myofibrils contain ___ which act as the actual contractile components of muscle tissue
microfillaments
Type
mode or activity used
Ball and socket joints
most mobile joints that allow movement in all three planes
Arthrokinematics
motion of the joints
Eversion
movement of the foot (calcaneous and tarsals) away from the midline
Inversion
movement of the foot towards the midline
Joint motion
movement that occurs on a perpendicular plane of motion
Adduction
movement toward the midline of the body
Three examples of balance exercises at the Power level (Phase 5)
multiplanar hop with stabilization, box hop-up with stabilization, and box hop-down with stabilization
(single-set/multple-set) training is promoted as being more beneficial for strength and hypertrophy gains in ADVANCED clients
multiple set
Type IIa Muscle Fibers
muscle fibers with higher oxidative capacity and fatigue more slowly
Type IIb Muscle Fibers
muscle fibers with low oxidative capacity and fatigue quickly
Synergist Muscles
muscles that assist prime movers
Antagonist
muscles that oppose the prime mover
Location of Golgi Tendon Organs
musculotendinous junction
Hypertrophy is believed to result from enlargement in the ___
myofibril proteins
Heart Rate Zones for the following cardiovascular efficiency and Rockwell categories; poor, fair, average, good, and very good
poor and fair=zone 1 average and good=zone 2 very good=zone 3
Appendicular Skeleton
portion of the skeleton including the upper and lower extremities, as well as the shoulder and pelvic girdles
Proximal
position nearest the center of the body or point of reference
Superior (Anatomic Location)
positioned above a reference point
Inferior (Anatomic Location)
positioned below a reference point
Distal
positioned farthest from the center of the body or point of reference
Anterior
positioned on the front or towards the front of the body a.k.a. ventral
Medial
positioned relatively closer to the midline of the body i.e. adductors
Potential side effects of Chromium toxicity
potential adverse effects on liver and kidneys; possibly mutagenic
Heart rate zone and RER of Zone Three of stage training
power level; 85-90% of heart rate zone (RER=1.1); anaerobic
Tropomyosin
protein located on the actin filaments of the sarcomere that blocks binding on myosin binding sites on actin while the muscle is in a relaxed state
Cool-down
provides the body with a transition from exercise back t a steady rest state
Eccentric actions are associated with force ____; concentric actions are associated with force ____.
reduction...production
"Lengthening" of the muscle in Eccentric motion
return to resting length.
Two example shoulder strength exercises
seated dumbbell shoulder press and seated shoulder press machine
Two example biceps strength exercises
seated two arm dumbbell biceps curl and bicep curl machine
Techniques for functional flexibility
self-myofascial release and dynamic flexibilty
Techniques for active flexibility
self-mysofascial release and active-isolated stretching
Three components of warm-up for clients at stabilization level
self-mysofascial release, static stretching, and cardiorespiratory exercise
Protein requires approx. ___ times the water for metabolism than carbohydrates or fat.
seven
Two example shoulder stabilization exercises
single leg dumbbell scaption and seated stability ball military press
Five example exercises of Balance training at the Strength Level (Phases 2-4)
single leg squat, single leg squat touchdown, single leg Romanian deadlift, step up to balance, and lunge to balance
Example of strengthening exercises for turned out feet
single-leg balance reach
Four examples of Stabilization Level balance exercises
single-leg balance, single-leg balance reach, single-leg hip internal/external rotation, and single-leg lift and chop
Those who are certain about what they want to accomplish are up to ___ more likely to successfully make life changes than those who are less certain
six
Capillaries
smallest blood vessels that connect venules to the arterioles; location of exchange of oxygen, nutrients, and waste
Example of strengthening exercises for arms falling forward
squat to row
In which category of the OPT model does the specific adaptation of muscular endurance fall
stabilization
Maximal strength can be improved through ____ ____
stabilization training
Stabilizer muscles
stabilizes while agonist and synergist muscles work
Mechanoreceptors
structures specialized to sense distortion in tissue in response to mechanical force
Perkinje Fibers
structures that passes the impulses to the ventricles
Two components of fitness assessment
subjective and objective information
Neuromuscular efficiency
the ability of the nervous system to communicate effectively with the muscular system
Integrative Function
the ability of the nervous system to interpret stimuli and generate the appropriate response
Sensory Function
the ability of the nervous system to sense changes in the internal and external environment
Speed
the ability to move the body in one intended direction as fast as possible
Maximal strength
the maximum force that a muscle can produce in a single, voluntary effort, regardless of how fast the load moves
Acetylcholine (ACh)
the neurotransmitter that controls skeletal muscle contraction -stored in synaptic vesicles
Exercise Selection
the process of choosing exercises for program design that allow for the optimal achievement of the desired adaptation
Motor Control
the study of posture and movements and involved structures and mechanisms that the CNS uses to assimilate and integrate sensory information with previous experience
Stage training
three-stage programming system that uses different heart rate zones based off one's RER
The purpose of a business is always ___
to create and keep a customer
First exercise of superset
traditional strength exercise to elicit prime mover strength
controlled instability
training environment that is as unstable as can be safely controlled by an individual.
multisensory condition
training environment that provides heightened stimulation to proprioceptors and mechanoreceptors
Training Volume is dependent on what 7 variables?
training phase, goals, age, work capacity, recoverability, nutritional status, and injury history
Internodal Pathways
transfer the impulse form the sinoatriual node to the atroventricular (AV) node
True or False; in the client's mind, the value of a health and fitness professional's service must outweigh their cost
true
Give examples of the modes of youth training
walking, jogging, running, games, activities, sports, water activity, and resistance training
Motor unit
where a motor neuron and its corresponding muscle fibers innervate
