NASM Section 3 review
Golgi tendon organs
Receptors sensitive to change in tension of the muscle and the rate of that change. Cause the muscle to relax which prevents the muscle from excessive stress and possible injury
Macrominerals
calcium, phosphorus, magnesium
Explain that fat loss takes time and is best achieved with a moderate calorie deficit sustained over a period of time. Rapid weight loss usually results in loss of water weight and lean muscle mass, and it is not advisable.
A client asks you how she could lose fat as quickly as possible for a beach vacation next weekend. Which of the following is the best way to respond to her question?
Kinetic Chain
A concept that describes the human body as a chain of interdependent links that work together to perform movement.
peripheral nervous system
A division of the nervous system consisting of all nerves that are not part of the brain or spinal cord.
primary function of large intestine
Absorption of food and passage of waste into the rectum
macronutrient metabolism
B vitamins have a primary role in what?
1.4 to 2.0 g/kg of body weight
Current sports nutrition guidelines from the International Society of Sports Nutrition recommend what range of protein for most exercising individuals?
hip abductors
During a squat, which muscle group isometrically contracts to prevent unnecessary thigh movement in the frontal plane?
rapid amortization phase
Improved performance during a plyometric jump is dependent upon which of the following?
Glycogen
Storage form of glucose
stroke volume
The amount of blood ejected from the heart in one contraction.
Hamstrings, erector spinae
The deep longitudinal subsystem includes which of the following muscle groups?
vitamins, minerals, phytonutrients
What are the three micronutrients?
the ETC uses a hydrogen gradient to create ATP
What does the electron transport chain (ETC) do?
less force production
What is a characteristic of a type I muscle fiber?
short term contractions
What is a characteristic of a type II muscle fiber?
15 breaths per minute
What is a normal respiratory rate for an adult during rest?
45-65% of calories
What is the Acceptable Macronutrient Distribution Range (AMDR) for carbohydrate
activation of the sympathetic nervous system
What mechanism is responsible for increasing the rate of heart conduction?
about 5-15%
What percentage of alpha-linolenic acid (ALA) converts to a biologically available form called eicosapentaenoic acid (EPA)?
central to the left and anterior to the spine
Where is the heart located in the thoracic cavity?
right atrium
Where is the sinoatrial node located?
free hydrogen ions
Which of the following is a limiting factor for how long anaerobic glycolysis can proceed?
motor function
a person walks differently when they move from a sidewalk onto the sand. This is regulated by what function
neuron
a specialized cell transmitting nerve impulses; a nerve cell.
dairy and shellfish
allergens
Registered Dietitian Nutritionist (RDN)
an expert in diet and nurtrition. educate patients on the connection between chronic disease and poor nutrition, assist with meal planining and help low-income patients obtain healthier foods at lower prices
Gluconeogenesis
before amino acids can be used to make ATP, what process do they have to go through?
essential and nonessential amino acids
building blocks of proteins?
long
clavicle. radius, and ulna
the academy of nutrition and dietetics
credible source of nutrition information
superior
describes a position above or higher than another part of the body proper; also referred to as cranial
transverse
during normal walking, the pelvic rotates in what plane to facilitate the necessary momentum for the swing phase?
carbs
during short, high intensity exercise what is the primary fuel source for the body
vitamins and mineral deficiencies
extreme dietary restrictions may increase risk for what
sarcomere
functional unit of muscle contraction
a contraction that occurs when the speed of movement is fixed, and the resistance varies with the force exerted
how is an isokinetic muscle contraction best described
1.25 times the amount of body weight lost during the activity
how much fluid is recommended for rehydration after an intense training session or event?
Neuroplasticity
humans can learn new things at any stage of life, due to which process that causes the brain to reform neural pathways?
oxidative phosphorylation
if someone went out for a 5-mile jog with their friend, which energy system would provide most of the ATP for this activity?
folate
important prenatal vitamin
all three systems would be used
intermittent exercise leads to what
heart health
most well known and well researched effect of omega 3 fats
Arthrokinematics
movements that take place within a joint and are not visible to the human eye may be classified in what why?
As the velocity of the muscle action increases, its ability to produce force decreases.
muscle force and velocity during a concentric contraction
anti-inflammatory properties
omega 3 fatty acids benefits
anterior tilting of the pelvis and an increased low back arch
overactive hip flexors may lead to which of the following postural compensations?
alveolar sacs
process of diffusion of oxygen and carbon dioxide gases in and out of the bloodstream occurs in what structure and structures
water
source of hydration after 40 to 45 minutes of exercise with minimal perspiration
adductor thigh muscles, obliques, and hip external rotators
the anterior oblique subsystem includes which of the following muscle groups
oxygen
the cardiovascular and respiratory systems work together to provide the body with what gas
Frank-Starling Law of the Heart
the premise that increased ventricular filling improves contractile force of the heart as a result of greater stretch of cardiac fibers
skeletal, cardiac, smooth
three types of muscle tissue
B vitamins
vitamins that play a key role in energy metabolism
Inspiration with a decrease in intrathoracic pressure
what component of breathing improves blood flow back to the heart
inadequate sleep will decrease growth hormone and increase cortisol levels
what effect would sleep deprivation have on growth hormone and increase cortisol levels
back squat
what exercise increases testosterone
the amount of energy needed to raise the temperature of 1 gram of water 1 degree Celsius. it is also the same thing as 1 food calorie
what is kilocalorie
20-35% of total calories
what is the acceptable macronutrient distribution range for fat in the diet
processes
what is the name for projections from the bone to which tendons and ligaments attach
first class
what type of lever could be described as having a fulcrum in the middle like a seesaw
Quadriceps
what works both eccentrically and concentrically is the sagittal plane during a squat
Phosphorylation
when ADP is converted to ATP, what is this process called?
appendicular
which division of the skeleton is made up of the arms, legs, and pelvic girdle
synovial
which joints are most associated with human movement
Concave lumbar curve
which of these is one of the major curvatures of the spine from a posterior view
Mitochondria
which part of a cell is responsible for using nutrients to create energy for the cell?
parasympathetic nervous system
which system puts the body into a relaxed state, termed rest and digest
Isokinetic
which type of exercise accommodates effort whereby the harder the individual pushes or pulls, the more resistance they feel, despite the movement speed remaining constant?
Nonsynovial joints
which type of joint includes the structures of the skull
stimulates actin and myosin activity
why is calcium important for muscle function
