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