NASM Chapter 7
What is the shortest time period. Per day that balance training could be conducted three times per week for four weeks in order to improve the static dynamic balance ability in children.
10 minutes
Total time recommended for cardio, respiratory training and moderate intensity exercise like brace walking
150 minutes per week
Durnin-womersley protocol
4 skin folds on the right side The four sites are the biceps, triceps, subscapular, and iliac crest.
What would be the most recommended for SAQ drills per session with beginner clients?
4 to 6 drills
The appropriate temple for phase 1 of the OPT model
4-2-2-1
What are the current physical activity recommendations for youth?
60 minutes of moderate to vigorous physical activity per day
How many essential amino acids are there?
9
What are the end products of the electron transport chain?
ATP and water
Force
Ability of one entity to act on another entity causing acceleration or deceleration
For an individual training in stage, one what training volume and frequency would qualify that person to progressive stage two?
Ability to maintain zone 1 intensity 30 minutes 3 times per week
What is ATP?
Adenosine Triphosphate - ENERGY - is required for active transport.
Approximately what percentage of Americans age 20 years or older or obese?
.4
When progressing a client to Moore dinamic plyometric exercises, what is the first element that should be increased
Stabilization, form, and mechanics during landing
Which movement assessment, utilizes, weighted, pulleys to assess a pushing movement
Standing push assessment
A client performs a heavy squat exercise followed by a set of squat jumps. What type of resistance training system is being used?
Complex training
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.
motor control
Correct purposeful controlled movements from previous experiences
If a muscle is stretched, too quickly, the muscle responds with an immediate contraction to stop the stretch. What is the specific action called?
Stretch reflex
What is the neuromuscular phenomenon that occurs when a synergist muscle takes over for a week or inhibited muscle?
Synergistic dominance
A hyper tensive Client is taking a beta blocker medication. What is the most appropriate method to monitor exercise intensity?
Talk test
Neuromuscular efficiency
The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion.
motor development
The change in motor skill behavior over time throughout the lifespan.
Human movement system (HMS)
The collective components and structures that work together to move the body: muscular, skeletal, and nervous systems.
The government agency regulates, dietary supplement in Australia
Therapeutic goods administration
Thoracic Spine (T1-T12)
Twelve vertebrae located in the upper/middle back behind the ribs
Asking a client to balance on an unstable surface, well, barefoot would challenge which system
Vestibular system
Altered length-tension relationship
When a muscle's resting length is too short or too long, reducing the amount of force it can produce.
When is a mussel considered overactive?
When it is in a state of elevated neural activity (compared to is antagonist muscle), which causes the muscle to be held in a chronic state of contraction
This is an example of an exercise modality to enrich the proprioceptive of nature of an exercise
Wobble board
Torque
a force that causes rotation (farther the distance of weight the harder muscle must work: straight arm vs bent arm with weight)
static balance
balance maintained while being still
third class lever example
bicep curl, most limbs (fulcrum is elbow)
Sagittal plane
divides body into left and right most exercises and motions of the body regularly occur on this plane
Shortness of breath or labored breathing
dyspnea
In small circuits we must know if the stimulus is
excitatory or inhibitory
What surrounds the skeletal muscles and connect them to other surrounding muscles
fascia
What is the valsalva maneuver?
holding breath and bearing down (Check for hernia and can reduce high heart rate)
Which common cause of death is most preventable?
obesity
Proprioception
our sense of body position
Why is third-party verification important?
provides unbiased testing for a product
Mechanoreceptors
respond to touch, pressure, vibration, stretch, and itch
mechanreceptors
stimulated by change in pressure or movement
Which term defines the degree to which a test specifically measures what is intended to measure
validity
Abductors
Draw a limb away from the midline
During a squat, delivering phase would be described as what type of muscle action?
Eccentric
Which governmental agency regulates, dietary supplement in the United Kingdom
European food safety authority EFSA
How is upper crust syndrome characterized?
Forward head and protracted shoulders
FRE 123
Fulcrum in middle for 1st class Resistance is in the middle for the 2nd lever Effort is in the middle for the 3rd
First class lever example
Fulcrum in middle like seesaw, neck nodding head (fulcrum is top of spinal column)
Which muscles are typically under active with knee valgus during the single leg squat?
Gluteus maximus and medius
If someone we're performing repeated sprints with each sprint lasting 30 and 90 seconds, which energy system would be contributing most to ATP production during this activity
Glycolysis
Muscle Synergies
Groups of muscles that are recruited by the central nervous system to provide movement.
Catecholamines
Increase lipolysis
Suspended body weight training
Increases flexibility, and joint mobility
Improving this balance training, would most likely decrease the risk of injury
Injury resistance
This term describes court trainings affect on decreasing the incidence of new injuries
Injury resistance
This is a compensation, most likely considered predictive factor of developing a knee injury
Knee vulgus
External feedback (KP)
Knowledge of performance (KP): info received internally or externally concerning movement executed (during movement correct with guidance) done less as individual gets better
Extension of the shoulders is common in many pulling movements, which of the following muscles is involved
Latissimus Dorsi
Which heart chamber receives oxygenated blood and pumps to the body
Left ventricle
Altered reciprocal inhibition
Overactive agonist muscle decreases neural drive to a functional antagonist muscle
A BMI of 26 is considered this
Overweight
This solution would allow an individual to achieve greater depth during lowering phase of a squat, if ankle stiffness is the cause
Place a small board under the heels
Which predominant anatomical position of muscle groups would be enhanced by using pulling motions
Posterior
motor learning
Practice and experience to create skilled motor behavior
The name of projections protruding from the bone, to which tendons and ligaments attach
Processes
The two divisions of the skeletal system
Axial an appendicular
BMR
Basal Metabolic Rate: amount of energy expended while at rest in a neutrally temperate enviroment
An example of an open chair exercise
Bench press
Increased ventricular filling
Affects the cardiovascular system during exercise
Muscle synergies for seated row
Agonist: latissimus dorsi Synergists: posterior deltoid, biceps brachii Stabilizers: rotator cuff
Muscle synergies for bench press
Agonist: pectoralis major Synergists: triceps brachii, anterior deltoid Stabilizer: rotator cuff
muscle synergies for shoulder press
Agonists: deltoids Synergist: triceps brachii Stabilizers: rotator cuff
muscle synergies for squat
Agonists: quadriceps, gluteus maximus Synergist: hamstrings complex Stabilizer: transverse abdominis
Muscle Imbalance
Alteration of muscle length surrounding a joint
What are the building blocks of proteins?
Amino Acids - there are 20 different kinds; essential and non essential
External feedback (KR)
And knowledge of results (KR): after completion of movement, to help inform a client about outcome of performance "squats, look good" " can you feel or see the good form?"
Biologically, active forms of vitamins, help
Are the most effective for augmenting body levels
What is the normal physiologic process of aging that results in arteries that are less elastic and pliable
Arteriosclerosis
This statement would be accurate with regard to muscle force and velocity during a concentric contraction
As the velocity of the muscle action increases its ability to produce force decreases
Deep Longitudinal Subsystem (DLS)
Lower leg, lower back, and hamstrings global muscular system
The development of muscular endurance of legs requires light weight, high repetitions, when performing leg related exercises what is this an example of?
Mechanical specifity
5 sets 5 reps 85% 1RM
Most ideal to achieve maximal strength, adaptation
motor behavior
Motor response to internal and external environmental stimuli
Rotary Motion
Movement of the bones around the joints
When glucose is broken down via glycolysis what molecule is created that can also be oxidized under aerobic conditions
Pyruvate
Power is defined as
Rate of force production
second class lever example
Resistance in middle, with fulcrum and effort on either side. Load in wheelbarrow, calf raise, full body push-up ball of foot is fulcrum(wheel and axle are fulcrum)
What are the two primary actions of the Golgi tendon organ?
Sense change in muscle-tendon tension and speed of tension change
Certified personal trainer wants to enhance a client self efficacy by breaking down exercises are goals to easier achieve tasks. What behavior change technique are they using?
Set specific tasks
Changing leader, ship style based on the size of a group would be an example of which component of leader ship
Situational factors
To enable weight loss clients to perform SAQ exercises at a high intensity in a variety of movements what can fitness professionals create?
Small circuits
Asking Claire to stand on a BOSU ball would provide a major challenge to what system
Somastosensory
This best describes the neurophysiological effect that occurs from myofascial rolling
The direct roller compression may create tissue, relaxation and pain reduction in tissues by stimulating nerve receptors
What is reached when a talk test during exercise reveals a client to be working at ventilatory threshold 2
The level at which the body can work at its highest, sustainable, steady state intensity for more than a few minutes
vestibular system
The sensory system that responds to gravity and keeps people informed of their body's location in space.
reciprocal inhibition
The simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place
somatosensory system
The somatosensory system is also known as the somatic senses, touch or tactile perception. Anatomically speaking, the somatosensory system is a network of neurons that help humans recognize objects, discriminate textures, generate sensory-motor feedback and exchange social cues.
Why is the arching quadriceps stretch considered a controversial lower body stretch?
The stretch provides excessive stress on the knee, cap and other tissues in the front knee