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