NASM PES Mega Quiz
Designed to measure reaction capabilities and maximal speed
40 yard sprint test
This assessment is designed to measure horizontal speed and agility
5-0-5 test for horizontal agility
This assessment is designed to measure lateral speed and agility
5-10-5 test
This test is designed to measure maximal anaerobic power and repeated sprint ability
7x30 meter sprint test
d. Base of support
A bench or stability ball is an example of which integrated training variable? Select one: a. External resistance b. Body position c. Plane of motion d. Base of support
Joint motion
Arthrokinematics
1. skin fold calipers 2. bioelectrical impedance 3. underwater weighing (gold standard in labs) 4. whole-body plethysmyography- in labs 5. dual energy x-ray absorbtion (dexa)
Body fat measurements
Used for asthma or other pulmonary disease
Bronchodilators
Used for chest pain
Calcium channel blockers
1. neck 2. chest 3. waist 4. hip 5. thigh 6. calves 7. biceps
Circumference measurements
Classes of Levers
Class 1- Teeter totter, flexion-extension of head Class 2- Wheelbarrow, Dorsiflexion-rising on tiptoes Class 3- Lifting a shovel, Forearm flexion MOST COMMON
Lateral Subsystem (LS)
Composed of the gluteus medius, tensor fascia, latae, adductor complex, and quadratus lumborum, all of which participate in frontal plane and pelvofemoral stability.
Developing tension while a muscle is shortening; when developed tension overcomes resistive force
Concentric
A cycle whereby an "injury" will induce inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalances
Cumulative Injury Cycle
This assessment measures upper extremity agility and stabilization. This assessment may not be suitable for athletes who lack shoulder stability.
Davies Test
Used for hypertension, heart failure, peripheral edema
Diuretics
is the one test with which the sports professional can effectively assess neuromuscular control and strength of the core
Double Leg Lowering Test
This assessment is designed to measure total body bilateral power in a more dynamic fashion by jumping for distance rather than height. Can be performed in frontal and transverse planes
Double leg horizontal jump test
This assessment is designed to measure total body bilateral power
Double leg vertical jump test
Done on right side of body 1. biceps 2. triceps 3. subscapular 4. iliac crest
Durnin formula measurement sites
Developing tension while a muscle is lengthening; when resistive force overcomes developed tension
Eccentric
Information provided by some external source
External Feedback
body fat% x scale weight
Fat mass formula
The ability of the HMS to have optimal ROM as well as neuromuscular control throughout that ROM in order to prevent injury and enhance functional efficiency
Flexibility
The normal extensibility of all soft tissues that allow full range of motion of a joint and optimum neuromuscular efficiency throughout all functional movements
Flexibility
d. Integrated sports performance training
Flexibility training, core training, and plyometric training are components of what? Select one: a. Metabolic training b. Anaerobic threshold training c. Functional training d. Integrated sports performance training
AN influence applied by one object to another, which results in an acceleration or deceleration of the second object Force= mass x acceleration
Force
Muscle groups moving together to produce movement around a joint
Force-couple
The relationship of muscles ability to produce tension at differing shortening velocities
Force-velocity curve
The ability of the neuromuscular system to monitor and manipulate movement during functional tasks, using the least amount of energy, and creating the least amount of stress of the kinetic chain
Functional Efficiency
The ability of the neuromuscular system to contract eccentrically, isometrically, and concentrically in all three planes of motion
Functional Strength
The ability of the neuromuscular system to contract eccentrically, isometrically, and concentrically, in all three planes of motion
Functional Strength
A comprehensive approach that attempts to improve all components necessary for an athlete to perform at the highest level and prevent injury
Integrated Training
sensory information provided by the body via length-tension relationships, force-couple relationships and arthrokinematics to monitor movement and the environment
Internal Feedback
scale weight - fat mass
lean body mass formula
Overactive Muscles: Adductor complex Biceps femoris (short head) TFL Lat. gastrocnemius Vastus Lateralis Underactive Muscles: Med. hamstring Med. gastrocnemius Gluteus medius/maximus VMO Anterior tibialis Posterior tibialis
OHS Assessment- Knees move inward (valgus)
Overactive Muscles: Piriformis Biceps femoris TFL/Gluteus minimus Gluteus medius Underactive Muscles: Adductor complex Med. Hamstring Gluteus maximus
OHS Assessment- Knees move outward
Overactive Muscles: Adductor complex TFL Gastrocnemius/soleus Piriformis Biceps femoris Gluteus medius Underactive: Gluteus medius Anterior tibialis Adductor complex
OHS Assessment- LPHC asymmetrical weight shift (posterior view)
Overactive Muscles: Soleus Gastrocnemius Hip flexor complex Abdominal comlpex Underactive Muscles: Anterior tibialis Gluteus maximus Erector spinae Intrinsic core stabilizers
OHS Assessment- LPHC excessive forward lean
Overactive Muscles: Hip flexor complex Erector spinae Latissimus dorsi Underactive Muscles: Gluteus maximus Hamstrings Intrinsic core stabilizers
OHS Assessment- LPHC low back arches
Overactive Muscles: Hamstrings Adductor magnus Rectus abdominis External obliques Underactive Muscles: Gluteus maximus Erector spinae Intrinsic core stabilizers Hip flexor complex Latissimus dorsi
OHS Assessment- LPHC low back rounds
Overactive Muscles: Latissimus dorsi Pectoralis major/minor Coracobrachialis Teres major Underactive Muscles: Mid/lower trapezius Rhomboids Posterior deltoid Rotator cuff
OHS Assessment- Shoulders arms fall forward
Physiological assessments, postural assessments, performance assessments
Objective Information
This assessment measures total body strength and power.
Overhead Medicine Ball throw test
b. Triceps
Performing an exercise with elbow extension requires which muscle to be the agonist? Select one: a. Posterior deltoid b. Triceps c. Biceps d. Latissimus dorsi
c. Integrated training variables
Plane of motion is a component of which of the following? Select one: a. Metabolic specificity b. Acute variables c. Integrated training variables d. Neuromuscular specificity
A vertical line of reference consisting of a cord with plumb bob attached to the end
Plumb Line
The independent and interdependent alignment (static posture) and function (transitional and dynamic posture) of all components of the human movement system at any given moment
Posture
This assessment is designed to estimate the one rep max on total body power. This test can also be used to determine training intensities of Olympic lifts.
Power clean assessment
Measures how fast an athlete moves laterally around the key
Pro Lane Agility Drill- basketball
a multiplanar, synchronized joint motion that occurs with ECCENTRIC muscle function
Pronation
The cumulative neural input from sensory afferents to the CNS
Proprioception
This test measures muscular endurance of the upper body, primarily the pulling muscles
Pull up asessment
Overactive Muscles: Hip flexors Erector spinae Underactive Muscles: Intrinsic core stabilizers
Pulling assessment- LPHC Low back arches
Overactive Muscles: Upper trapezius Sternocleidomastoid Levator scapulae Underactive: Mid and lower trapezius
Pulling assessment- Shoulders elevate
Overactive Muscles: Upper trapezius Sternocleidomastoid Levator scapulae Underactive: Deep cervical flexors
Pulling assessment- head migrates forward
This test measures muscular endurance of the upper body, primarily the pushing muscles
Push-up assessment
Overactive Muscles: Hip flexors Erector spinae Underactive Muscles: Intrinsic core stabilizers
Pushing assessment- LPHC low back arches
Overactive Muscles: Upper trapezius Sternocleidomastoid Levator scapulae Underactive Muscles: Mid and lower trapezius
Pushing assessment- Shoulder elevate
Overactive Muscles: Upper trapezius Sternocleidomastoid Levator scapulae Underactive Muscles: Deep cervical flexors
Pushing assessment- head migrates forward
Applying principles of proper technique and combining them with observations in order to make an educated evaluation
Qualitative analysis
Taking physical measurements and making mathematical computations to reach a conclusion
Quantitative Analysis
Overactive Muscles: Internal oblique External oblique TFL Adductor complex Underactive Muscles: Internal oblique External oblique Gluteus medius/maximus
squat assesSLsment- Upper body inward trunk rotation
Performing two exercises back to back without rest
super-set
Muscular force can be amplified by increasing the rate of incoming impulses from the motor neuron after all prospective motor units have been activated
Rate Coding
How quickly a muscle can generate force
Rate of force production
Movement of the bones around the joints
Rotary Motion
This assessment measures total body transverse plane strength and power
Rotation medicine ball throw test
Overactive Muscles: Adductor complex Biceps femoris TFL Lat. gastrocnemius Vastus lateralis Underactive Muscles: Med. hamstring Med. gastrocnemius Gluteus medius/maximus VMO
SL squat assessment- Knee moves inward (valgus)
Overactive Muscles: Adductor complex Underactive Muscles: Gluteus medius Quadratus lumborum
SL squat assessment- LPHC hip drop
Overactive Muscles: Quadratus lumborum TFL/Gluteus minimis Underactive Muscles: Adductor complex Gluteus medius
SL squat assessment- LPHC hip hike
Overactive Muscles: Internal oblique External oblique Piriformis Underactive: Internal oblique External oblique Adductor complex Gluteus medius/maximus
SL squat assessment- Upper body outward trunk rotation
Axes of Motion
Sagittal- Medial, Lateral Frontal- Anterior, Posterior Transverse- Longitudinal
The ability of the CNS to gather and interpret sensory information to execute the proper motor response
Sensorimotor Integration
This is designed to assess lower extremity agility and neuromuscular control. Progression from single leg squat, may not be suitable for all individuals.
Shark skill test
This assessment is designed to measure unilateral power and dynamic stabilization capabilities in a more dynamic fashion by jumping for distance rather than height. Can be performed in frontal and transverse planes.
Single leg Horizontal Hop test
This assessment measures dynamic balance and neuromuscular efficiency of the testing leg and also establishes objective range of motion measurements during closed chain functional movements
Single leg STAR balance excursion test
This assessment is designed to measure unilateral power and dynamic stabilizations capabilities
Single leg vertical jump test
This assessment measures neuromuscular control and endurance of the spinal extensors. Test lasts 30 seconds
Sorenson Erector Spinae Test
A systematic approach to problem solving that provides the sports performance professional with a basis for making educated decisions about exercise and acute variable selection.
Sports Performance Testing
The ability of the stabilizing muscles to provide dynamic joint stabilization and postural equilibrium during functional activities
Stabilization strength
This assessment measures total body power of the core and upper extremities
Standing soccer throw test
An active stretch (Eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle
Stretch-Shortening Cycle
The alignment of the musculo-skeletal system, which allows the center of gravity to be maintained over a base of support
Structural Efficiency
General and medical history
Subjective Information
Anterior Oblique Subsystem (AOS)
Subsystem of the global movement system composed of the internal and external obliques, the adductor complex, and the hip external rotators. The synergistic coupling of the AOS creates stability from the trunk, through the pelvic floor, and to the hips. It contributes to rotational movements, leg swing, and stabilization. The AOS and POS work together in enabling rotational force production in the transverse plane.
Posterior Oblique Subsystem (POS)
Subsystem of the global movement system composed of the latissimus dorsi and the contralateral gluteus maximus, with the thoracolumbar fascia creating a fascial bridge for the cross body connection. These muscles create a nearly straight line with each other across the sacroiliac joint, and when they both contract they produce a pulling force across the thoracolumbar fascia and stabilization force at the sacroiliac joint (force closure). This system works concurrently with the DLS during gait.
Deep Longitudinal Subsystem (DLS)
Subsystem of the global movement system that includes the peroneus longus, anterior tibialis, long head of the biceps femoris, sacrotuberous ligament, thoracolumbar fascia, and erector spinae. These muscles work together to create a contracting tension to absorb and control ground reaction forces during gait.
a multiplanar synchronized joint motion that occurs with CONCENTRIC muscle function
Supination
Compensation by synergists for a weak or inhibited prime mover in an attempt to maintain force production and functional movement patterns
Synergistic Dominance
The neuromuscular phenomenon that occurs when synergists take over the function of a weak or inhibited prime mover
Synergistic Dominance
Measures agility, reaction capabilities and speed in multiple planes
T-Drill
This assessment is designed to estimate the one rep max on overall upper body strength of the pressing musculature. This test can also be used to determine training intensities.
Upper extremity strength assessment- bench press
Used for hypertension, heart failure
Vasodilators
The amount of force that gravity has on the body
Weight
a. Neuromuscular efficiency
What is the ability of the central nervous system to allow agonists, antagonists, synergists, stabilizers, and neutralizers to work interdependently? Select one: a. Neuromuscular efficiency b. Arthrokinematics c. Neuroplasticity d. Intramuscular coordination
a. Functional strength
What is the ability of the neuromuscular system to contract eccentrically, isometrically, and concentrically in all three planes of motion? Select one: a. Functional strength b. Synergistic dominance c. Stretch-shortening cycle d. Altered reciprocal inhibition
a. Stabilization strength
What is the ability of the stabilizing muscles to provide dynamic joint stabilization and postural equilibrium during functional activities? Select one: a. Stabilization strength b. Proprioception c. Extensibility d. Balance
d. Proprioceptively enriched
What type of exercise environment is necessary to achieve the desired adaptations from balance training? Select one: a. Uncontrolled b. High-intensity c. Stabilized d. Proprioceptively enriched
c. Coronal
When performing an exercise in the sagittal plane, around which of the following axes does the movement occur? Select one: a. Longitudinal b. Vertical c. Coronal d. Anterior-posterior
a. Stabilization
Which OPT level of training prepares the athlete to engage in more demanding exercise by correcting muscular imbalances? Select one: a. Stabilization b. Endurance c. Power d. Strength
a. III
Which class of lever is the most common in the body? Select one: a. III b. IV c. I d. II
c. Metabolic training
Which component of a fitness program is possibly the most misunderstood and underrated? Select one: a. Flexibility training b. SAQ training c. Metabolic training d. Balance training
d. Upper extremity symmetry
Which integrated training variable has options such as 2-arms, alternate-arms, or one-arm with rotation? Select one: a. Plane of motion b. Body position c. External resistance d. Upper extremity symmetry
c. Concentric
Which muscle action is directly associated with accelerating supination? Select one: a. Isometric b. Intergrated fuction c. Concentric d. Eccentric
d. Extensibilty
Which muscle behavior refers to its ability to be stretched or lengthened? Select one: a. Irritability b. Tension development c. Elasticity d. Extensibilty
a. Synergist
Which muscle function assists the prime mover to produce movement? Select one: a. Synergist b. Agonist c. Stabilizer d. Antagonist
a. Local
Which muscular system does an athlete primarily engage during a prone iso-abs exercise? Select one: a. Local b. Posterior oblique c. Deep longitudinal d. Global
c. Motor development
Which of the following describes a person's ability to change motor behavior over time throughought a life span? Select one: a. Motor learning b. Sensorimotor integration c. Motor development d. Motor control
a. Posture
Which of the following is a dynamic, controlling quality and describes the alignment of each segment of the HMS? Select one: a. Posture b. Synergistic dominance c. Neuromuscular efficiency d. Proprioception
a. Sensory information
Which of the following is a form of internal feedback? Select one: a. Sensory information b. Sports performance professional c. Heart rate monitor d. Mirror
d. Eccentric
Which of the following muscle actions develops tension while a muscle is lengthening? Select one: a. Static b. Isometric c. Concentric d. Eccentric
d. Triceps
Which of the following muscles is considerd a synergist while performing a bench press? Select one: a. Pectoralis major b. Rotator cuff c. Biceps d. Triceps
d. External obliques
Which of the following muscles is part of the anterior oblique subsystem? Select one: a. Gluteus maximus b. Latissimus dorsi c. Biceps femoris d. External obliques
d. Functional continuum
Which of the following utilizes multiplanar, multidimensional movement across the entire contraction-velocity spectrum? Select one: a. Integrated continuum b. Exercise progression c. Muscle progression d. Functional continuum
d. Phase 2: Strength Endurance
Which phase of the OPT model is designed to enhance stabilization strength and endurance while increasing prime mover strength? Select one: a. Phase 5: Power b. Phase 4: Maximal Strength c. Phase 3: Hypertrophy d. Phase 2: Strength Endurance
c. Frontal plane
Which plane bisects the body into front and back halves with motion occurring around an anterior-posterior axis? Select one: a. Sagittal plane b. Transverse plane c. Frontal plane d. Scapular plane
Used to determine ones cardiorespiratory endurance. Only requires distance such as a mile, a stop watch and optimally, heart rate monitors.
1 Mile run test
Muscles 4 behavioral properties
1. Extensibility 2. Elasticity 3. Irritability 4. Ability to develop tension
Components of an integrated sports performance program
1. Flexibility 2. metabolic energy system training 3. core 4. balance 5. plyometric 6. saq 7. resistance 8. sports specific conditioning
Functional continuum
1. performed in all 3 planes of motion 2. uses multidimensional movement 3. uses entire muscle-contraction spectrum 4. uses the entire contraction-velocity spectrum 5. manipulates all acute variables
Exercise Selection variables
1. plane of motion 2. body position 3. base of support 4. lower extremity symmetry 5. upper extremity symmetry 6. external resistance 7. balance modality
Global muscular system
1. rectis abdominis 2. external obliques 3. erector spinae 4. hamstrings 5. gluteus maximus 6. latissimus dorsi 7. adductors 8. quadriceps 9. gastrocnemius
Exercise selection criteria
1. safe 2. challenging 3. progressive 4. systematic 5. proprioceptive 6. activity specific
Exercise Progression Continuum
1. slow to fast 2. known to unknown 3. stable-controlled-dynamic functional movement 4. low force to high force 5. correct execution to increased intensity
Local Muscular system
1. transverse abdominis 2. multifidus 3. internal oblique 4. diaphragm 5. pelvic floor muscles
This assessment is designed to measure reaction capabilities and acceleration speed
10 Yard sprint test
This is a test of maximum strength and repetition (strength) endurance. Each athlete is given one attempt at completing max reps of 185lbs
185lbs Bench press-Basketball
This assessment is designed to measure reaction capabilities and acceleration speed
20 Yard sprint test
Field test designed to estimate an aerobic power and predict VO2 max. Originally designed for mass screening of aerobic power in canada
20 meter multistage shuttle test
Designed to measure reaction capabilities and maximal speed
30 yard sprint test
Measures total anaerobic endurance
300-yard shuttle
The speed of an object
Acceleration
The concept of muscle inhibition caused by a tight agonist, decreasing neural drive of its functional antagonist
Altered Reciprocal Inhibition
Muscle tightness that causes decreased neural drive to its functional antagonist
Altered reciprocal inhibition
Used for emotional disorders
Antidepressants
Used for high BP, irregular HR
Beta-blockers
A physics term involving the study of how forces affect the living body
Biomechanics
Arm circumference= up to 13.4" or 27-34cm= adult cuff 13.7-17.3" or 35-44cm= adult large cuff 17.7-20.4" or 45-52cm= adult thigh cuff
Blood Pressure cuff sizes
A force that accelerates an object or mass downward towards the earths center
Gravity
An equal and opposite external force that is exerted back onto the body by the ground
Ground reaction force
b. Three
How many classes of levers are present in the body? Select one: a. One b. Three c. Two d. Four
a. Antagonist muscle action
Improved intra- and inter-muscular efficiency yields less inhibition from muscles performing which function? Select one: a. Antagonist muscle action b. Agonist muscle action c. Synergist muscle action d. Stabilizer muscle action
a. SAQ
Improving speed, change of direction, and reaction time are possible through which type of training? Select one: a. SAQ b. Resistance c. Metabolic d. Balance
When the contractile force is equal to the resistive force
Isometric
study of human movement
Kinesiology
Feedback that provides information about the quality of the movement during exercise
Knowledge of perfromance
Feedback used after the completion of a movement to help inform the athlete about the outcome of his performance
Knowledge of results
Clinical movement assessment tool for identifying improper movement patterns during the jump landing tasks. This test evaluates landing technique based on nine jump landing concepts using 13 different yes/no questions. A higher less score indicates a greater number of landing errors
Landing Error Scoring System (LESS)
The resting length of a muscle and the tension the muscle can produce at this resting length
Length-tension relationship
Drill designed to measure lateral speed and agility
Lower Extremity Functional Test (LEFT)
This assessment is designed to estimate the one rep squat maximum and overall lower body strength. Training intensities for squat can also be determined.
Lower Extremity Strength Test: Squat
The amount of matter in an object of physical body
Mass
A substance that takes up space
Matter
The change in motor skill behavior over time throughout the lifetime
Motor Development
The integration of motor control processes with practice and experience that leads to relatively permanent changes in the body's capacity to produce skilled movements
Motor Learning
The rate at which motor neurons discharge action potentials; also referred to as rate coding
Motor Unit discharge rate
Motor response to internal and external environmental stimuli
Motor behavior
How the CNS integrates internal and external sensory information with previous experience to produce a motor response
Motor control
A combined system of the nervous and muscular systems
Neuromuscular System
Used for hypertension, heart failure
Nitrates
The ability of the HMS to allow agonists, antogonists, synergists, and stabilizers to work synergistically to produce force, reduce force, and dynamically stabilize the entire HMS
Nueromuscular Efficiency
Overactive Muscles: Soleus Lateral gastrocnemius Biceps femoris (short head) Tensor fascia lata (TFL) Underactive muscles: Med. gastrocnemius Med. hamstring Gluteus medius/maximus Gracilis Popliteus Sartorius
OHS Assessment- Feet turn out
Overactive Muscles: Soleus Underactive Muscles: Anterior tibialis
OHS Assessment- Foot Heel rises (posterior view)
Overactive Muscles: Peroneal complex Lat. gastrocnemius Biceps femoris (short head) TFL Underactive Muscles: Anterior tibialis Posterior tibialis Med. gastrocnemius Gluteus medius
OHS Assessment- Foot foot flattens (posterior view)
b. Deep longitudinal
The posterior oblique subsystem works synergistically with which other system? Select one: a. Lateral b. Deep longitudinal c. Global muscular d. Local muscular
Measures speed and acceleration over the distance of three quarters of the court.
Three-Quarters Court Sprint- basketball
A force that produces rotation. Common unit torque is the Newton-Meter or Nm
Torque