NASM CPT Exam

What is the recommended daily intake for carbohydrates?

6-10 g/kg body weight

diabetes millitus

A condition in which blood glucose or "blood sugar" is unable to enter cells either because the pancreas is unable to produce insulin, or because the cells have become insulin resistant.

Drawing-in Maneuver

A maneuver used to recruit the local core stabilizers by drawing the navel in toward the spine.

Glucose

A simple sugar manufactured by the body from carbohydrates, fat, and to a lesser extent protein, which serves as the body's main source of fuel.

cardiovascular system

A system of the body composed of the heart, blood, and blood vessels.e

Around which axis does frontal plane motion occur?

Anterior-posterior

After leaving the left ventricle, blood enters which structure?

Aorta

Osteoarthritis

Arthritis in which cartilage becomes soft, frayed, or thins out, as a result of trauma or other conditions.

rheumatoid arthritis

Arthritis primarily affecting connective tissues, in which there is a thickening of articular soft tissue, and extension of synovial tissue over articular cartilages that have become eroded.

YMCA 3 minute step test

Assessing cardiorespiratory fitness and help to assign HR zones

During glycolysis, in the presence of oxygen, pyruvic acid is converted into which important molecule in metabolism?

Acetyl coenzyme A

Goal of Hypertrophy Training

Achieve optimal levels of muscular hypertrophy

What statement indicates that your client has successfully implemented a SMART goal?

"I want to run a 5k in 45 days."

Programming for shoulders elevate

Ball cobra

How many phases does the Stabilization Level have?

1 - stabilization endurance training

Kinetic Chain Checkpoints

1. Foot and ankle 2. Knee 3. Lumbo-pelvic-hip complex (LPHC) 4. Shoulders 5. Head and cervical spine

Disaccharides

2 sugar units

What length of rest time will allow for 100% recovery of ATP and PC?

3 minutes

What is the recommended rest interval when performing a circuit for Phase 5 resistance training?

3 to 5 minutes

What is the correct recommendation for caffeine intake for performance enhancement?

3-6 mg/kg

Within how many minutes should a client consume 1.5 g/kg of carbohydrates to maximize glycogen replenishment after exercise?

30 min

A personal trainer is advising a client on caloric distribution. What falls within the Acceptable Macronutrient Distribution Range (AMDR) for protein?

30%

Assessing a client's stage

1.) What experience w/ physical activity have you had in the past? 2.) What worked best to help you stick to an exercise program? 3.) What worked least? What contributed to you quitting the program? 4.) During the last 6 months, what kept you from exercising? 5.) How did you keep up your exercise program when disruptions got in the way (ie. lack of time, travel, holidays)?

Flexion

A bending movement in which the relative angle between two adjacent segments decreases.

What is a high-protein diet commonly associated with?

A decrease in glycogen stores

Epimysium

A layer of connective tissue that is underneath the fascia and surrounds the muscle.

4 sites of skin fold measurements

Biceps (vertical fold), triceps (vertical fold), subscapular (45 degree fold), iliac crest (45 degree fold), all on right side of the body

Which method of cardio should be avoided for a client who demonstrates low-back arching as a movement compensation?

Bicycles

Peak maximal heart rate (MHR) method

Calculating maximal heart rate for establishing training intensity during cardiorespiratory exercise

Extensibility

Capability to be elongated or stretched.

In which of the following structures are water and chemicals exchanged between the blood and tissues?

Capillaries

What macronutrient should be consumed in the highest percentage for a healthy diet?

Carbohydrate

How many times the heart beats per minute and how much blood is being pumped with each beat is known as:

Cardiac output

Integrated Cardiorespiratory Training

Cardiorespiratory training programs that systematically progress clients through various stages to achieve optimal levels of physiologic, physical, and performance adaptations by placing stress on the cardiorespiratory system.

What is associated with excessive body weight?

Cardiovascular disease, type 2 diabetes, high cholesterol, osteo-arthritis, some types of cancer, pregnancy complications, shortened life expectancy, and decreased quality of life.

Three Phases of Plyometric Exercise

Eccentric phase, amortization phase, concentric phase

Mental stress can cause:

Elevated heart rate, blood pressure, and ventilation at rest and when exercising. Abnormal breathing patterns that cause imbalances in the neck, shoulders, chest, and low back.

Goals of Power Training

Enhance neuromuscular efficiency, enhance prime mover strength, increase rate of force production

Dorsiflexion

Flexion at the ankle

For which activity is the oxidative system primarily used?

Jogging for 30 minutes

Muscles of the Movement System

Latissimus dorsi, hip flexors, hamstring complex, quadriceps

In the Stabilization Endurance Phase, exercises should be performed with what type of intensity?

Low

Probable overactive muscles for shoulders elevate

Mid/lower trapezius

Adaptive programs include what benefits?

Physiological, Physical, and Performance benefits

RMR

Resting metabolic rate

The client is ready to progress from Phase: Stabilization Endurance to Phase 2. What best describes the resistance training portion of her new Strength Endurance workout?

Strength exercises with stabilization supersets

Training strategies of Power Training

Superset: one strength and one power exercise per body part in the resistance training portion of the program Perform all power exercises as fast as can be controlled

Stroke Volume (SV)

The amount of blood pumped out of the heart with each contraction.

skeletal system

The body's framework, composed of bones and joints.

What is a correct training strategy for a client with osteoarthritis?

The correct answer is: Limit the client to 10 to 12 repetitions per set for Phase 1 of the OPT model.

Substrates

The material or substance on which an enzyme acts.

Nutrition

The process by which a living organism assimilates food and uses it for growth and repair of tissues

Mediastinum

The space in the chest between the lungs that contains all the internal organs of the chest except the lungs.

Training Plan

The specific outline, created by a fitness professional to meet a client's goals that details the form of training, length of time, future changes and specific exercises to be performed.

What are the muscles of the global stabilization system primarily responsible for?

Transferring loads between the upper and lower extremities

True or False: In the 1950's-1960's, gyms were male dominated.

True

Probable underactive muscles for shoulders elevate

Upper trapezius Sternocleidomastoid Levator sacpulae

Functional flexibility

Uses self-myofascial release techniques and dynamic stretching. Dynamic stretching requires integrated, multiplanar soft tissue extensibility, with optimal neuromuscular control, through the full range of motion, or essentially movement without compensations.

Peripheral Nervous System (PNS)

Cranial and spinal nerves that spread throughout the body

respiratory system

a system of organs that collects oxygen from the external environment and transports it to the bloodstream.

Talk test method

differentiates between moderate and vigorous activity. If they can talk, but not sing it is moderate. If they are unable to say more than a few words without pausing for a breath it is vigorous.

bracing

occurs when you have contracted both the abdominal, lower back, and buttock muscles at the same time

Daily Energy Needs

Daily energy (calorie) needs are determined by three processes: resting metabolic rate (RMR), the thermic effect of food (TEF), and energy expended during physical activity.

What is a performance assessment test used to measure upper-extremity agility and stabilization?

Davies Test

Physical benefits of the OPT Model

Decreases body fat Increases lean body mass (muscle) Increases tissue tensile strength (tendons, ligaments, muscles)

Probable overactive muscles for head protrudes forward

Deep cervical flexors

Davies test

upper body test assessing agility

When determining a client's heart rate for zone 2, what equation would you use?

(220 - client age) x 76%

Resting metabolic rate accounts for what percentage of total energy expenditure?

70%

nervous system

A conglomeration of billions of cells specifically designed to provide a communication network within the human body.

Muscular Endurance

A muscle's ability to contract for an extended period.

Monosaccharide

A single sugar unit

Training Intensity

An individual's level of effort, compared with their maximal effort, which is usually expressed as a percentage.

Force

An influence applied by one object to another, which results in an acceleration or deceleration of the second object.

Proprioceptively enriched environment

An unstable (yet controllable) physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms.

Probable underactive muscles for excessive forward lean

Anterior tibilais Gluteus maximus Erector spinae

Equation used to calculate BMI

BMI = 703 weight (lb) over height squared (in2)

When training for balance, exercises that involve dynamic eccentric and concentric movement of the balance leg through a full range of motion are categorized as which of the following?

Balance-power

Reactive training improves neuromuscular efficiency and improves the range of speed set by which of the following systems?

Central nervous system

As the velocity of a muscular contraction increases, the ability to produce force decreases for which part of the muscle action spectrum?

Concentric

Which muscle action occurs when a muscle is exerting force greater than the resistive force, resulting in shortening of the muscle?

Concentric

True or false: hypertrophy is best achieved with a slow tempo

False: moderate tempo

True or false: muscular endurance and stabilization exercises are best developed with relatively long rest periods

False: short rest periods

Depressions

Flattened or indented portions of bone, which can be muscle attachment sites.

In what position should the ankles, knees, and hips be during the takeoff position of the squat jump?

Flexion

Saggital motion

Flexion/extension

blood

Fluid that circulates in the heart, arteries, capillaries, and veins, carries nutrients and oxygen to all parts of the body, and also rids the body of waste products.

Probable underactive muscles for low back arches

Gluteus maximus Hamstring complex Intrinsic core stabilizers

Acute Variables

Important components that specify how each exercise is to be performed.

Which assessment tests for speed, explosion, body control, and agility?

L.E.F.T. Test

Which exercise should be avoided if a client exhibits arms falling forward?

Lat pull-downs

Checkpoints for Overhead Squat

Lateral: 1. LHPC 2. Upper body (head and shoulder complex) Anterior: 1. Feet 2. Knees

Medial

Positioned near the middle of the body

Proximal

Positioned nearest the center of the body, or point of reference.

Contralateral

Positioned on the opposite side of the body

Ipsilateral

Positioned on the same side of the body

Lateral

Positioned toward the outside of the body

Principle of Specificity (SAID)

Principle that states the body will adapt to the specific demands that are placed on it.

Metabolic Specificity

Refers to the energy demand placed on the body.

Mechanical Specificity

Refers to the weight and movements placed on the body.

When talking to a client, conversational techniques that express the purported meaning of what was just heard are referred to as:

Reflections

Balance training plane of motion progression

Sagittal plane → frontal plane → transverse plane

Programming for feet turning out

Single-leg balance reach

What exercise is classified as a balance-strength exercise?

Single-leg squat touchdown

Oxygen Uptake Reserve (Vo2R)

The difference between resting and maximal or peak oxygen consumption

autogenic inhibition

The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.

sensory (afferent) neurons

Transmit nerve impulses from effector sites (such as muscles and organs) via receptors to the brain and spinal cord.

True or false: muscular endurance and stabilization is best achieved with a slow repetition tempo.

True

Programming for knees turning inward

Tube walking: side to side

Balance training body progressions

Two-legs stable surface → single-leg stable surface → two-legs unstable surface → single-leg unstable surface

If a client demonstrates shoulder elevation while performing a cable row exercise, what muscle is considered overactive?

Upper trapezius

Probable underactive muscles for head protrudes forward

Upper trapezius Sternocleidomastoid Levator scapulae

VO2 Reserve Method

VO2R = Max heart rate - resting heart rate x intensity desired + resting heart rate

Balance

When the body is in equilibrium and stationary, meaning no linear or angular movement.

Power

ability of the neuromuscular system to produce the greatest force in the shortest time.

Neurotransmitters

chemical messengers that cross the synapse to transmit electrical impulses from the nerve to the muscle

What effect do beta-blockers have on a client?

decrease in blood pressure

osteopenia

decreased calcification of bone

Repetitive movement patterns can cause:

pattern overload

In which plane of motion does a hammer curl occur?

sagittal

What represents the pressure within the arterial system when the heart is resting and filling with blood?

Diastolic

strength

the ability of the neuromuscular system to produce internal tension to overcome an external load

glycemic index

the rate carb sources raise blood sugar and the effect on insulin release: High = >70 Moderate = 56-69 Low = <55

Extended periods of sitting can cause:

tight hip flexors, rounding of shoulders, and forward head

overtraining syndrome

-Result of constant intense training that doesn't provide adequate time for recovery -Symptoms: increased RHR, impaired physical performance, reduced enthusiasm and desire for training, increased incidence of injuries and illness, altered appetite, disturbed sleep patterns, and irritability.

Suggested Cool Down Activities

-cardiorespiratory exercise -- 5 to 10 minutes -self-myofascial release/ foam rolling 30 seconds for each muscle -static stretching -- 30 seconds for each muscle FLEXIBILITY TRAINING SHOULD BE INCLUDED IN THE COOL-DOWN PERIOD

Goals of a plyometric training program

-enhance neuromuscular efficiency/ coordination -increase rate of force production -improve functional eccentric strength -decrease the reaction time of the muscle action spectrum (the time it takes to get from eccentric deceleration to concentric acceleration)

Strategies to enhance exercise adherence

-self management -goal setting (SMART goals) -self-monitoring -- daily written record of the behavior that a client is trying to change / helps track positive progress, accountability -positive self-talk psyching up/ imagery

How many phases does the Power Level have?

1 - Power training

NASM-BOC Code of Professional Conduct

1) maintain their competencies through continuing education 2) adhere to safe and ethical training practices 3) adhere strict facility maintenance (equipment, safety, layout, disinfection) 4) understand scope of practice with respect to special considerations for training diverse clientele (age, sex, cultural background, ability) 5) clearly understand the role and professional limitations of a PT (referral to registered dietitians, allied health-care professional) 6) adhere to professionalism and ethical business practices --liability insurance --record keeping --medical clearance --physical appearance and attire --timeliness --sexual harassment awareness --client confidentiality

What rating of perceived exertion on the Borg Scale would be implemented in a cardio training program for clients wanting to improve their aerobic base?

12 to 13

What is the correct repetition range and tempo for the Stabilization, Strength and Power Phases of the OPT model?

12-20/Slow, 1-12/ Moderate, 1-10/Explosive

Based on the 2008 Physical Activity Guidelines for Americans, which of the following is the recommended weekly amount of time for moderate-intensity aerobic activity?

150 minutes

How many ounces of water should a client consume immediately after exercise for every pound lost?

16-24 ounces

To maintain certification with NASM, the Certified Personal Trainer must earn:

2 CEUs within 2 years

A client has mastered the single-leg squat on the floor. What is a proprioceptive and challenging progression?

2-leg squat on Dyna disc

What body mass index (BMI) range indicates a person is overweight?

25 to 29.99

How many phases does the Strength Level have?

3 - Strength endurance training, Hypertrophy training, Maximum strength training

Resting oxygen consumption is approximately how many mL of oxygen per kilogram bodyweight per minute?

3.5 mL

How many calories are in one gram of protein?

4

How many calories does one gram of carbohydrate yield?

4 calories

How long does NASM suggest the cardiorespiratory portion of the warm-up should last?

5-10 minutes

How many essential amino acids are there?

8

Periosteum

A dense membrane composed of fibrous connective tissue that closely wraps (invests) all bone, except that of the articulating surfaces in joints, which are covered by a synovial membrane.

Torque

A force that produces rotation. Common unit of torque is the newton-meter or Nm.

Adenosine Diphosphate (ADP)

A high-energy compound occurring in all cells from which adenosine triphosphate (ATP) is formed.

heart

A hollow, muscular organ that pumps a circulation of blood through the body by means of rhythmic contraction

Valsalva maneuver

A maneuver in which a person tries to exhale forcibly with a closed glottis (windpipe) so that no air exits through the mouth or nose as, for example, in lifting a heavy weight. The Valsalva maneuver impedes the return of venous blood to the heart.

Overweight

A person with a BMI of 25 to 29.9, or who is 25 to 30 pounds over the recommended weight for their height.

What best describes a function of lipids in the body?

A precursor to hormone production

Program Design

A purposeful system or plan put together to help an individual achieve a specific goal.

kilocalorie (kcal)

A quantity of heat equal to 1,000 calories. Used to measure the energy content of food, it is usually called a "Calorie."

Adequate Intake (AI)

A recommended average daily nutrient intake level, based on observed (or experimentally determined) approximations or estimates of nutrient intake that are assumed to be adequate for a group (or groups) of healthy people. This measure is used when RDA cannot be determined.

vertebral column

A series of irregularly shaped bones called vertebrae that houses the spinal cord.

sinoatrial (SA) node

A specialized area of cardiac tissue, located in the right atrium of the heart, which initiates the electrical impulses that determine the heart rate; often termed the pacemaker for the heart.

Deconditioned

A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability.

extension

A straightening movement in which the relative angle between two adjacent segments increases.

Calorie

A unit of expression of energy equal to 1,000 calories

Peripheral heart action

A variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit

Arthritis

Chronic inflammation of the joints

Three phases of flexibility training

Corrective, active, functional

Stage 2

Designed for clients with low-to-moderate cardiorespiratory fitness levels who are ready to begin training at higher intensity levels

Stage 1

Designed to help improve cardiorespiratory fitness using a HR of 65 to 75% on the perceived exertion scale

type 2 diabetes

Diabetes that develops especially in adults and most often obese individuals and that is characterized by high blood glucose resulting from impaired insulin utilization coupled with the body's inability to compensate with increased insulin production.

Scapular Depression

Downward (inferior) motion of the scapula.

What is a basic nutritional recommendation for clients who want to gain lean body mass?

Eat 4-6 meals per day

Epiphysis

End of a long bone

What is the innermost layer of muscular connective tissue?

Endomysium

Peak metabolic equivalent(MET) method

Energy cost of physical activity. Used to describe the energy cost of physical activity. Relate exercise intensity with energy expenditure

adenosine triphosphate (ATP)

Energy storage and transfer unit within the cells of the body

What is contraindicated when training a client who is pregnant?

Exercise should be done in a supine position after the first trimester.

Plantarflexion

Extension at the ankle

Distal

Farthest from the point of reference

Which muscle is responsible for concentrically accelerating plantar flexion?

Gastrocnemius

Examples of Active-isolated stretching

Gastrocnemius/soleus Adductors Tensor fascia latae Latissimus dorsi Duration: 1-2 seconds, 5-10 reps per muscle

Examples of SMR

Gastrocnemius/soleus Adductors Tensor fascia latae Latissimus dorsi Duration: hold 30 seconds each

Examples of static stretching

Gastrocnemius/soleus Adductors Tensor fascia latae Latissimus dorsi Duration: hold 30 seconds each

A personal trainer observes a client's knees moving inward while performing the overhead squat assessment. What muscles are probably underactive?

Gluteus medius and gluteus maximus

probable underactive muscles for knees moving inward

Gluteus medius/maximus Vastus medialis oblique

Cardiac output (Q)

Heart rate x stroke volume, the overall performance of the heart

Probable overactive muscles for low back arches

Hip flexor complex Erector spinae Latissimus dorsi

Examples of dynamic stretching

Hip swings: side to side Prisoner squats Lunge with rotation Lateral tube walking Medicine ball lift and chop Single-leg squat touchdown Duration: 10 reps of each side

Motor Control

How the central nervous system integrates internal and external sensory information with previous experiences to produce a motor response.

Core training functional outcomes

Intervertebral stability, Lumbopelvic stability, Movement efficiency

What refers to a position on the same side of the body?

Ipsilateral

Who invented the pulley weight training system?

Jack Lalanne

synovial joints

Joints that are held together by a joint capsule and ligaments and are most associated with movement in the body.

Nonsynovial joints

Joints that do not have a joint cavity, connective tissue, or cartilage.

Which exercise should be avoided if a client exhibits anterior pelvic tilt?

Leg raises

Large doses of beta-carotene intake can cause an increased risk for what?

Lung cancer in smokers

Posterior

On the back of the body

Diastolic blood pressure represents what?

Pressure within the arterial system when the heart is resting and filling with blood

Processes

Projections protruding from the bone where muscles, tendons, and ligaments can attach.

When assessing your clients resting heart rate, what location provides the most accurate measurement?

Radial artery

Decreased levels of thyroid hormones tend to cause a decrease in what?

Resting metabloic rate

What muscle is probably underactive when the arms fall forward during an overhead squat?

Rhomboids

Muscular System

Series of muscles that moves the skeleton.

SAQ

Speed, Agility, Quickness

When performing a _____, the load should be positioned to resist shoulder extension and scapular retraction

Standing cable row

During the overhead squat assessment, the trainer notices the client's feet turn out. What stretch should be used to lengthen the overactive muscles?

Standing calf

When performing a _____, the load must be placed in such a way to resist elbow extension.

Standing triceps extension

Davis's Law

States that soft tissue models along the lines of stress

cardio considerations for arms falling forward or rounded posture

Stationary bike/cycling: Cycling with upright posture is better for clients with upper body compensations. Stair climber: Standing upright is better for the upper body and puts the weight back on the legs where it should be. Treadmill: Ensure that the clients avoid holding the treadmill rails, which pulls the upper body forward into the compensation. Anything with a television: If the TV is positioned too high, the individual may have to put the head into excessive extension, leading to the head protruding forward.

Enjoyment

The amount of pleasure derived from performing a physical activity

Estimated Average Requirement (EAR)

The average daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals who are in a particular life stage and gender group.

Recommended Dietary Allowance (RDA)

The average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all (97-98%) healthy individuals who are in a particular life stage and gender group.

Human Movement System

The combination and interrelation of the nervous, muscular, and skeletal systems.

Dynamic range of motion

The combination of flexibility and the nervous system's ability to control this range of motion efficiently.

Glycogen

The complex carbohydrate molecule used to store carbohydrates in the liver and muscle cells. When carbohydrate energy is needed, glycogen is converted into glucose for use by the muscle cells.

Altered reciprocal inhibition

The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist.

Obesity

The condition of being considerably overweight, and refers to a person with a body mass index of 30 or greater, or who is at least 30 pounds over the recommended weight for their height.

Perimysium

The connective tissue that surrounds fascicles.

Neural Activation

The contraction of a muscle generated by neural stimulation

Proprioception

The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement.

Endomysium

The deepest layer of connective tissue that surrounds individual muscle fibers.

Neuron

The functional unit of the nervous system, a nerve cell

Frequency

The number of training sessions in a given timeframe

Training Frequency

The number of training sessions performed during a specified period (usually 1 week)

ventilatory threshold

The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production.

Anatomic position

The position with the body erect with the arms at the sides and the palms forward. The anatomic position is of importance in anatomy because it is the position of reference for anatomic nomenclature. Anatomic terms such as anterior and posterior, medial and lateral, and abduction and adduction apply to the body when it is in the anatomic position.

David has a new client in her 2nd trimester of pregnancy. How should he modify the overhead squat assessment for her?

The range of motion should be decreased

Core

The structures that make up the lumbo-pelvic-hip complex including the lumbar spine, the pelvic girdle, abdomen, and the hip joint.

Bioenergetics

The study of energy in the human body

atrium

The superior chamber of the heart that receives blood from the veins and forces it into the ventricles.

Rest Interval

The time taken to recuperate between sets

Split-Routine System

Training different body parts on separate days

If a client exhibits arms falling forward during an overhead squat assessment, which activity should be avoided?

Treadmill

Examples of cardiorespiratory exercise

Treadmill Stationary bicycle StairClimber Rower Elliptical trainer Duration: 5-10 minutes

True or False: Chronic diseases have become the leading cause of death and disability in the United States.

True

Static stretching

Used to correct existing muscle imbalances and lengthen overactive (tight) musculature. Can be used before exercise as well as after exercise.

Arteries

Vessels that transport blood away from the heart

Veins

Vessels that transport blood from the capillaries toward the heart

People are more likely to consume excessive amounts of the following nutrients from supplements and fortified foods combined:

Vitamin A, Vitamin D, Iron, Zinc

What vitamins and minerals are known to have the greatest potential for excess dosage in dietary supplements?

Vitamin A, vitamin D, iron, and zinc

What to watch for in clients with low back pain

Watch for anterior or posterior rotation of the pelvis during the overhead squat, pushing, and pulling assessments, as this may indicate core weakness. The push-up position may be too difficult due to the demands on the core, in which case it may be more appropriate for clients to perform this assessment on their knees or with their hands on a bench.

What to watch for in clients with shoulder pain

Watch for the arms falling forward during the overhead squat and/or the shoulders elevating and the head migrating forward during pushing and pulling assessments. Placing individuals in positions in which a large amount of stress is being placed on the shoulder complex may be eliminated or adjusted to decrease stress to the area.

Atherosclerosis

buildup of plaque or fatty paste inside arterial walls

alarm reaction

the alarm reaction is the initial reaction to a stressor

Capillaries

the smallest blood vessels, and the site of exchange of chemicals and water between the blood and the tissues.

YMCA 3 minute step test

Perform 96 steps per minute, on 12-inch step, for 3 minutes. Within 5 seconds of stopping, take recovery pulse for 60 seconds. Match recovery pulse to chart in text. Assign to proper HR zone: o Very poor / poor / below average = zone 1 o Average / above average / good = zone 2 o Excellent = zone 3

Rockport Walk Test

Record weight. Walk 1 mile on a treadmill. Record the time. Immediately record heart rate. Calculate the VO2 score using the formula in the text. Match the VO2 score with age and sex to the chart in the text. Assign to proper HR zone: o Poor and fair = zone 1 o Average and good = zone 2 o Very good = zone 3

When performing a Phase 4 workout, how many repetitions per resistance training exercise should be performed?

1-5

Body composition assessment

1. skinfold measurements (biceps, triceps, under shoulder blade, Iliad crest) 2. Bioelectrical impedance 3. circumferences- girth 4. underwater weighing

What is an appropriate number of exercises per body part per session for a client who has the goal of muscular hypertrophy?

2 to 4

Set

A group of consecutive repetitions.

Frontal motion

Adduction/abduction Lateral flexion Eversion/inversion

When performing a single-leg squat assessment, if the knee moves inward, what is a probable overactive muscle?

Adductor complex

probable overactive muscles for knees moving inward

Adductor complex Biceps femoris Tensor fascia latae Vastus lateralis

If a client's knee moves inward while performing the Single-leg Squat test, this is an indication that what muscle is overactive?

Adductor longus

Based on Overhead Squat Assessment findings, if a client exhibits knees moving inward, what flexibility exercise is recommended?

Adductor static stretch

During a static postural assessment, a personal trainer observes that a client has pronated feet, as well as adducted and internally rotated knees. Which muscles would he or she expect to be shortened?

Adductors

Three stages of response to stress

Alarm reaction, resistance development, exhaustion

Metabolism

All of the chemical reactions that occur in the body to maintain itself. Metabolism is the process in which nutrients are acquired, transported, used, and disposed of by the body.

frontal plane

An imaginary bisector that divides the body into front and back halves.

saggital plane

An imaginary bisector that divides the body into left and right halves.

transverse plane

An imaginary bisector that divides the body into top and bottom halves.

Strength assessments

Assess and measure intensity Bench press for upper body, squat press for lower body

When should the three measurements for resting heart rate be taken for greatest accuracy?

At the same time each day upon waking

Which of the five principles of goal setting focuses on establishing goals that are challenging but not extreme?

Attainable

Programming for head protrudes forward

Chin tuck during all exercises

Tendons

Connective tissues that attach muscle to bone and provide an anchor for muscles to produce force

Pattern overload

Consistently repeating the same pattern of motion, which may place abnormal stresses on the body

Overtraining

Excessive frequency, volume, or intensity of training, resulting in fatigue (which is also caused by a lack of proper rest and recovery).

Hyperextension

Extension of a joint beyond the normal limit or range of motion

Stage 3

For the advanced client who has a moderately high cardiorespiratory fitness level base and will use HR zones one, two and three

FITTE

Frequency, Intensity, Time, Type, Enjoyment

Which of the following energy pathways is used for activities lasting between 30 and 50 seconds?

Glycolysis

epiphyseal plate

Growth plate, made of cartilage, gradually ossifies

Dietary Reference Intakes (DRIs)

Guidelines for adequate intake of a nutrient

What is a formula that determines a client's target heart rate during exercise?

HRR Method

Strategies of maximum strength training

High loads Low repetitions (1-5) Longer rest periods

Strategies of hypertrophy training

High volume Moderate to high loads Moderate or low repititions

Pyramid System

Increasing (or decreasing) weight with each set

What contributes to rapid weight loss when consuming a low carbohydrate diet?

Loss of water

Probable underactive muscles for feet turn out

Medial gastrocnemius Medial hamstring complex Gracilis Sartorius Popliteus

Under the supervision of what professional is it appropriate for an adult client to follow an 800-1000 calorie diet?

Medical physician

A client shows signs of obesity, insulin resistance, and hypertension. The combination of these three symptoms are correlated with what disorder?

Metabolic syndrome

Rotary Motion

Movement of the bones around the joints

Adduction

Movement toward the midline of the body

What classifies a product as a supplement?

Non-drug substance in a pill or powder form

PAR-Q

Physical Activity Readiness Questionnaire

Postural Distortion Patterns

Predictable patterns of muscle imbalances

Postural distortion patterns

Predictable patterns of muscle imbalances

The 4 Ps

Product, Price, Place, Promotion

Neuromuscular Specificity

Refers to the speed of contraction and exercise selection.

Joints

Sites where movement occurs as a result of muscle contraction.

Phases of training

Smaller divisions of training progressions that fall within the three building blocks of training.

Objective means

Something that you can observe

For the best results, how should calcium supplements be consumed?

Spaced throughout the day

SMART goals

Specific, Measurable, Attainable, Realistic, Timely

A personal trainer is working with a 65-year-old client who is sedentary. What might be appropriate for this client?

Stand up to figure 8

During a static postural assessment, a personal trainer observes that a client has protracted shoulders and a forward head. What muscles are most likely to be shortened?

Sternocleidomastoid and pectoralis major

During which part of the digestive system are protein strands broken down?

Stomach

Performance benefits of the OPT Model

Strength, power, endurance, flexibility, speed, agility, and balance

Possible exhaustion outcomes:

Stress fractures Muscle strains Joint pain Emotional fatigue

Gluconeogenesis

The formation of glucose from noncarbohydrate sources, such as amino acids.

Active-isolated stretching

The process of using agonists and synergists to dynamically move the joint into a range of motion

length-tension relationship

The resting length of a muscle and the tension the muscle can produce at this resting length.

Reciprocal inhibition

The simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place.

Repetition Tempo

The speed with which each repetition is performed.

Excess post-exercise oxygen consumption (EPOC)

The state in which the body's metabolism is elevated after exercise.

Multiple-Set System

The system consists of performing multiple sets of the same exercise.

Relative Flexibility

The tendency of the body to seek the path of least resistance during functional movement patterns

Training Duration

The timeframe of a workout or the length of time spent in one phase of training

OHS assessment

Transitional movement assessment that provides insight into an individual's movement patterns

Interneurons

Transmit nerve impulses from one neuron to another

What muscle is lengthened in Lower Crossed Syndrome?

Transverse abdominis

What muscle is part of the core local stabilization system?

Transverse abdominis

Muscles of the Local Stabilization System

Transverse abdominis, internal oblique, lumbar multifidus, pelvic floor muscles, diaphragm

True or false: Maximal strength adaptations are best achieved with a fast or explosive (controlled) tempo

True

Scapular Elevation

Upward (superior) motion of the scapula.

Dynamic or functional stretching

Used to increase flexibility with optimal neuromuscular control. This should be used once clients have demonstrated adequate control over motions to prevent injury.

Isometric Muscle Action

When a muscle is exerting force equal to the force being placed on it leading to no visible change in the muscle length

concentric muscle action

When a muscle is exerting force greater than the resistive force, resulting in shortening of the muscle.

Isokinetic Muscle Action

When a muscle shortens at a constant speed over the full range of motion

In what scenario would energy be mostly derived from anaerobic metabolism?

When an athlete begins an activity

What is a sign that a client has completed an accurate one-rep maximum bench press estimation test?

Your client fails at 3 to 5 reps

hypertrophy

increase in muscle size

TEF

thermic effect of food

TEE

total energy expenditure

Balance training modalities

• Floor → balance beam → half foam roll → foam pad → balance disc → wobble board → BOSU ball

A training template should track five items:

◆ Phase of training. ◆ Exercise selection. ◆ Intensity. ◆ Volume. ◆ Outcome.

When manually monitoring a client's pulse, the trainer counts 17 beats in 6 seconds. What is the client's heart rate?

170

What is a desirable BMI for adults 20 years or older?

18.5 to 24.9

motor unit

A motor neuron and all of the muscle fibers it innervates

dietary supplement

A substance that completes or makes an addition to daily dietary intake.

osteoclasts

A type of bone cell that removes bone tissue

Which of the following energy systems is used most when running a 10-second sprint?

ATP-PC

The observation of excessive forward lean during an overhead squat assessment is most likely caused by what?

An overactive abdominal complex and gastrocnemius

What muscle is the synergist when a client is performing a chest press?

Anterior deltoid

What is a characteristic of lower crossed syndrome?

Anterior pelvic tilt

Dress shoes can cause:

Constantly plantarflexed position leading to tight gastrocnemius, soleus, and Achilles tendon causing over-pronation (flat feet)

Periodization

Division of a training program into smaller, progressive stages

What is the gastrocnemius responsible for eccentrically decelerating?

Dorsiflexion

Monthly plan

Generalized training plan that spans 1 month and shows which phases will be required each day of each week.

respiratory pump

Is composed of skeletal structures (bones) and soft tissues (muscles) that work together to allow proper respiratory mechanics to occur and help pump blood back to the heart during inspiration.

What book did Bill Bowerman publish in 1966?

Jogging

What is the proper lower extremity position when performing a ball squat?

Knee over second toe

Abduction

Movement away from the midline of the body

Superior

Positioned above a point of reference.

Inferior

Positioned below a point of reference

What is the third step in the Stages of Change model?

Preparation

Ligaments

Primary connective tissue that connects bones together and provides stability, input to the nervous system, guidance, and the limitation of improper joint movement.

What should a trainer consider when designing a resistance training program for seniors?

Progression should be from seated machines to standing exercises, 8 to 10 exercises

Frontside Mechanics

Proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis.

Backside Mechanics

Proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantarflexion, knee extension, hip extension, and neutral pelvis.

Deoxygenated blood is pumped from the right ventricle to the lungs through what vessel?

Pulmonary arteries

deoxygenated blood is pumped from the right ventricle to the lungs through which of the following vessels?

Pulmonary arteries

Balance Training Parameters

Safe Progressive Easy to hard Simple to complex Stable to unstable Slow to fast Two arms / legs to single arm / leg Eyes open to eyes closed Known to unknown, cognitive task Proprioceptively challenging Floor Balance beam Half foam roll Foam pad Balance disc Wobble board BOSU ball Variables Sagittal Frontal Transverse Body position Two leg / stable Single leg / stable Two legs / unstable Single leg / unstable

Mechanoreceptors

Sensory receptors responsible for sensing distortion in body tissues.

Subjective means

Something they told you

The principle that states the body will adapt to the demands that are placed upon it is called the Principle of:

Specificity

When an exercise is high intensity and lasts about 10 seconds, which of the following energy pathways is predominantly in use?

ATP-PC

What occurs at the shoulder while it is moving in the frontal plane?

Abduction

Scapular protraction

Abduction of scapula; shoulder blades move away from the midline.

Rate of Force Production

Ability of muscles to exert maximal force output in a minimal amount of time.

A high-protein diet consisting of more than 35% of total caloric intake from protein can potentially lead to what adverse health effects?

Additional stress on the kidneys

Scapular Retraction

Adduction of scapula; shoulder blades move toward the midline.

A new client tells the personal trainer she is experiencing soreness following her first exercise session. Which stage of the general adaptation syndrome does this represent?

Alarm reaction

A client's maximum heart rate must be established prior to administering the YMCA 3-minute step test. This is achieved by:

Subtracting the client's age from 220

Circuit training

Allows for comparable fitness results without spending extended periods of time to achieve them. It is a very time-efficient manner in which to train a client and will be thoroughly described as it pertains to cardiorespiratory training.

Blood Lipids

Also known as cholesterol and triglycerides, blood lipids are carried in the bloodstream by protein molecules known as high-density lipoproteins (HDL) and low-density lipoproteins (LDL).

Muscle imbalance

Alteration of muscle length surrounding a joint

Which of the following best defines muscle imbalance?

Alteration of muscle length surrounding a joint

Arthrokinetic Dysfunction

Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint

What is caused by a tight agonist muscle decreasing the neural drive to its functional antagonist?

Altered reciprocal inhibition

calorie

Amount of energy needed to raise temperature 1 gram of water 1 degree C

Training Volume

Amount of physical training performed within a specified period.

Shark skill test

Testing lower body, assessing agility and control

cardiorespiratory fitness

The ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity.

Resistance Development

The body increases its functional capacity to adapt to the stressor.

stride length

The distance covered with each stride

Sarcomere

The functional unit of muscle that produces muscular contraction and consists of repeating section of actin and myosin.

Synergistic Dominance

The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover.

motor function

The neuromuscular response to the sensory information

Flexibility

The normal extensibility of all soft tissues that allows the full range of motion of a joint

Stride rate

The number of strides taken in a given amount of time (or distance)

Remodeling

The process of resorption and formation of bone

Heart Rate (HR)

The rate at which the heart pumps

Biomechanics

The science concerned with the internal and external forces acting on the human body and the effects produced by these forces.

Type

The type of activity an individual is engaged in

Feedback

The use of sensory information and sensorimotor integration to help the human movement system in motor learning

eccentric muscle action

An eccentric muscle action occurs when a muscle develops tension while lengthening

chronic disease

An incurable illness or health condition that persists for a year or more, resulting in functional limitations and the need for ongoing medical care.

What types of SAQ drills are most appropriate for Phase 1 training?

Those with limited horizontal inertia

Peak VO2 method

Traditional gold standard measurement for cardiorespiratory fitness. Maximal volume of oxygen per kg body weight per minute

Weekly Plan

Training plan of specific workouts that spans 1 week and shows which exercises are required each day of the week.

Active stretching

Used to increase the extensibility of soft tissues through reciprocal inhibition.

What should an endurance athlete consume 2-4 hours before exercising to ensure adequate stores of muscle glycogen?

baked potato

Goal of Core Training

develop optimal levels of neuromuscular efficiency, stability (intervertebral and lumbopelvic stability—local and global stabilization systems), and functional strength (movement system)

Common medications can:

effect exercise performance

SMR

foam rollers, rolling sticks, massage balls

Arthrokinematics

joint motion

Diaphysis

shaft of a long bone

intermittent claudication

the manifestation of the symptoms caused by peripheral arterial disease

Functions of blood

transportation, regulation, protection

How often should I assess my client?

Every 30 days - do everything you did the last time, and tell your client to wear the same clothes

When assessing an overhead squat, an indication of relative flexibility due to tightness in the lateral gastrocnemius is:

External rotation of the feet

OHS assessment compensations

Feet turning out during squat (calves are shortened) Knees moving inward during squat (shortened adductors, abductors aren't working hard enough, poor range of motion at ankle) Excessive anterior pelvic tilt (increases chances of low back pain, due to excessive time sitting, shortening of hip flexors) Excessive forward lean (calves shortened, knees prevented from moving forward, shortened hip flexors and abdominal muscles, weak glutes) Arms falling forward (pectorals, lats shortened)

What were popular fitness centers for women called in the 60s and 70s?

Figure salons

*Kinetic Chain Checkpoints During Running Movements (4)

Foot/ankle complex Knee complex Lumbo-pelvic-hip complex Head

Adduction is a movement back toward the midline of the body in what plane?

Frontal plane

What type of strength allows the neuromuscular system to perform dynamic eccentric, isometric, and concentric muscle actions in all three planes of motion?

Functional

Annual plan

Generalized training plan that spans 1 year to show when the client will progress between phases.

Adrenal gland

Gland that secretes hormones such as corticosteroids catecholamines in response to stress

What muscle is responsible for concentrically accelerating hip extension and external rotation?

Gluteus maximus

During a single-leg squat assessment, a personal trainer notices a client's knee drifting inward. Which of the following muscles is probably underactive?

Gluteus medius

articular cartilage

Hyaline cartilage that covers articular bone surfaces

Which assessment is commonly used in exercise physiology laboratories to measure body fat composition?

Hydrostatic weighing

Goals of Stabilization Training

Improve muscular endurance, enhance joint stability, increase flexibility, enhance control of posture, improve neuromuscular efficiency

Goals of strength training

Improve stabilization endurance and increase prime mover strength, improve overall work capacity, enhance joint stabilization, increase lean body mass

Psychological benefits of exercise

Improves mental alertness and overall mood, improves self-image, helps relieve stress, helps control anxiety and depression, increases social involvement

Integrated Training

Incorporating all forms of training in an integrated fashion as part of a progressive system. The forms of training include flexibility, cardiorespiratory, core, balance, plyometric, speed, agility, quickness, and resistance training.

Goals of Maximum Strength Training

Increase motor unit recruitment; increase frequency of motor unit recruitment; improve peak performance

In the Maximal Strength Training (MST) phase, what should be the primary emphasis in the client's program?

Increasing load

external feedback

Information provided by some external source, such as a health and fitness professional, videotape, mirror, or heart rate monitor, to supplement the internal environment.

Motor Learning

Integration of motor control processes through practice and experience, leading to a relatively permanent change in the capacity to produce skilled movements.

The Golgi tendon organ is an essential component of static stretching because:

It allows lengthening of the muscle

What was becoming more socially acceptable in the 70s and 80s?

Joining a health club or exercising outdoors

HR reserve method (HRR)

Karvonen method: method of establishing training intensity based on the difference between a clients predicted maximal heart rate and their resting heart rate (HRmax-HRrest)x desired intensity)+HRrest

During an overhead squat assessment, a client demonstrates an excessive anterior pelvic tilt. What muscle is probably overactive?

Latissimus dorsi

What muscle is the prime mover when a client performs a row?

Latissimus dorsi

Probable overactive muscles for arms fall forward

Latissimus dorsi Teres major Pectoralis major/minor

General Warm-Up

Low intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow

Specific Warm-Up

Low intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow

What may be the best measure of cardiorespiratory fitness?

Maximal oxygen consumption

A client's shoulders elevate during a pulling assessment. What muscles may be underactive?

Mid and lower trapezius

Probable underactive muscles for arms fall forward

Mid/lower trapezius Rhomboids Rotator cuff

General Aerobic Activity Recommendations

Moderate intensity aerobic activity 5 times a week Vigorous intensity aerobic activity 3 times a week

Strategies of strength training

Moderate loads and repitions Superset: one tradition exercise and one stabilization exercise per body part in the resistance training portion of the program

motor behavior

Motor response to internal and external environmental stimuli

Horizontal adduction

Movement of the arm or thigh in the transverse plane from a lateral position to an anterior position

horizontal abduction

Movement of the arm or thigh in the transverse plane from an anterior position to a lateral position

What is an example of a strength level resistance training exercise for legs?

Multiplanar dumbbell step-up

blood vessels

Network of hollow tubes that circulates blood throughout the body.

Metabolic syndrome is a cluster of symptoms characterized by what conditions?

Obesity, insulin resistance, hypertension, dyslipidemia

Repetition or "rep"

One complete movement of a single exercise.

fat

One of the three main classes of foods and a source of energy in the body. Fats help the body use some vitamins and keep the skin healthy. They also serve as energy stores for the body. In food, there are two types of fats, saturated and unsaturated.

Carbohydrates

Organic compounds made of carbon, hydrogen, and oxygen atoms which include starches, cellulose, and sugars, and are an important source of energy. All carbohydrates are eventually broken down in the body to glucose, a simple sugar.

What movement dysfunction will create abnormal stress throughout the kinetic chain?

Over-pronation of the foot

Assesment includes:

PAR-Q and General and Medical History Questionnaire

delayed onset muscle soreness

Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.

Drop Sets

Performing a set to failure, then removing a small percentage of the load and continuing with the set

Horizontal Loading

Performing all sets of an exercise (or body part) before moving on to the next exercise (or body part)

Vertical Loading

Performing exercises on the OPT template one after the other, in a vertical manner down the template.

Superset System

Performing two exercises in rapid succession with minimal rest

What are "profit centers" in a commercial fitness facility?

Personal training services

In which phase of the OPT model would ice skaters be an appropriate exercise?

Phase 5: Power

What are causes of musculoskeletal pain?

Physical inactivity, sitting for long periods of time

What should a Core training program regularly manipulate?

Plane of motion, range of motion, modalities, body position, amount of control, speed of execution, amount of feedback, and specific acute training variables

axial skeleton

Portion of the skeletal system that consists of the skull, rib cage, and vertebral column

What core-training exercise is best for a new client?

Prone iso-ab

What assessment measures muscular endurance of the upper body?

Push-up assesment

What would be most useful in determining shoulder complex compensations?

Pushing assessment, lateral view

A client performs two repetitions of a bench press exercise with 130 lb and gradually decreases the resistance with each set until he performs 10 repetitions with 100 lb on the last set. What resistance training system is the client using?

Pyramid system

Muscles of the Global Stabilization System

Quadratus lumborum, psoas major, external oblique, poritions of internal oblique, rectus abdominis, gluteus medius, adductor complex

Programming for excessive forward lean

Quadruped arm/opposite leg raise, Ball wall squats

Programming for low back arches

Quadruped arm/opposite leg raise, Ball wall squats

Golgi tendon organs

Receptors sensitive to change in tension of the muscle and the rate of that change

joint receptors

Receptors surrounding a joint that respond to pressure, acceleration, and deceleration of the joint.

An active kneeling hip flexor stretch is an example of:

Reciprocal inhibition

Contracting the glutes while performing a static standing TFL stretch will cause what effect?

Reciprocal inhibition of the TFL

Transverse motion

Rotation Horizontal adduction/abduction

external rotation

Rotation of a joint away from the middle of the body.

internal rotation

Rotation of a joint toward the middle of the body.

SMR

Self-myofascial release

Superset

Set of two exercises that are performed back-to-back, without any rest time between them.

What assessment should be avoided or modified if a client's knees are falling in during a single-leg squat assessment?

Shark skill test

Which movements are the latissimus dorsi responsible for concentrically accelerating?

Shoulder extension, adduction, and internal rotation

Davis's law states:

Soft tissue models along the lines of stress.

Probable overactive muscles for excessive forward lean

Soleus Gastrocnemius Hip flexor complex Abdominal complex

Probable overactive muscles for feet turn out

Soleus Lateral gastrocnemius Biceps femoris (short head)

A personal trainer observes that a client leans forward excessively while performing an overhead squat. Which muscles should be stretched?

Soleus, gastrocnemius, hip flexor complex, and abdominal complex

Programming for arms fall forward

Squat to row

OPT Model

Stabilization endurance Strength endurance Strength hypertrophy Strength max strength Power

10 Steps to Success

Step 1 - What is desired annual income? Step 2 - How much must be earned per week to achieve the annual goal? Step 3 - Earn the weakly goal, how many sessions need to be performed? Step 4 - What is the closing percentage? Step 5 - In what Timeframe will new clients be acquired? Step 6 - How many potential clients need to be interacted with overall to gain clients within the timeframe? Step 7 - How many potential clients need to be contacted each day? Step 8 - How many potential clients need to be contacted each hour of the day? Step 9 - Ask each member spoken to for his or her contact information. Step 10 - Follow up

Muscle imbalances can be caused by lack of core strength and poor training techniques. Which concept causes the biceps femoris and piriformis to compensate in a squatting movement?

Synergistic dominanace

When performing the overhead squat assessment, your client's arms fall forward, which muscle would be considered most likely overactive?

Teres major

What is the preferred assessment for obese populations?

The Rockport walk test

Integrative function

The ability of the nervous system to analyze and interpret sensory information to allow for proper decision making, which produces the appropriate response.

sensory function

The ability of the nervous system to sense changes in either the internal or external environment

Neuromuscular efficiency

The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion.

Agility

The ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture.

Speed

The ability to move the body in one intended direction as fast as possible

B-oxidation

The breakdown of triglycerides into smaller subunits called free fatty acids (FFAs) to convert FFAs into acyl-CoA molecules, which then are available to enter the Krebs cycle and ultimately lead to the production of additional ATP.

medullary cavity

The central cavity of bone shafts where marrow is shortened

motor development

The change in motor skill behavior over time throughout the lifespan.

Triglycerides

The chemical or substrate form in which most fat exists in food as well as in the body.

Sensorimotor integration

The cooperation of the nervous and muscular system in gathering and interpreting information and executing movement.

Limit of stability

The distance outside the base of support that the individual can go without losing control of his/her center of gravity

Tolerable Upper Intake Level (UL)

The highest average daily nutrient intake level likely to pose no risk of adverse health affects to almost all individuals in a particular life stage and gender group. As intake increases above the UL, the potential risk of adverse health effects increases.

Maximal oxygen consumption (VO2max)

The highest rate of oxygen transport and utilization achieved at maximal physical exertion.

ventricle

The inferior chamber of the heart that receives blood from its corresponding atrium and, in turn, forces blood into the arteries.

Time

The length of time an individual is engaged in a given activity

Intensity

The level of demand that a given activity places on the body

prime mover

The muscle that acts as the initial and main source of motive power.

Exercise Imagery

The process created to produce internalized experiences to support or enhance exercise participation

inspiration

The process of actively contracting the inspiratory muscles to move air into the body

Exercise Selection

The process of choosing appropriate exercises for a client's program.

internal feedback

The process whereby sensory information is used by the body to reactively monitor movement and the environment

Common barriers to exercise

Time, unrealistic goals, lack of social support, social physique, anxiety, convenience

Integrated Performance Paradigm

To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically).

motor (efferent) neurons

Transmit nerve impulses from the brain and spinal cord to effector sites

Active flexibility

Uses self-myofascial release and active-isolated stretching techniques. Active-isolated stretching is designed to improve the extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition.

peripheral arterial disease (PAD)

a condition characterized by narrowing of the major arteries that are responsible for supplying blood to the lower extremities

Osteoporosis

a condition in which the bones become fragile and break easily, as well as having more space between them

arteriosclerosis

a general term that refers to hardening (and loss of elasticity) of arteries

peripheral vascular disease (PVD)

a group of diseases in which blood vessels become restricted or blocked, typically as a result of atheroscelrosis

atrioventricular node

a small mass of cardiac muscle fibers, located in the wall of the right atrium of the heart, that receives heartbeat impulses from the sinoatrial node and directs them to the walls of the ventricles.

Myofascial release

a specialized soft tissue manipulation technique used to ease the pain of conditions such as fibromyalgia, myofascial pain syndrome, movement restrictions, temporomandibular joint disorders (TMJ), and carpal tunnel syndrome

Cardiorespiratory System

a system of the body composed of the cardiovascular and respiratory systems

General Adaptation Syndrome

a term used to describe how the body responds and adapts to stress

Osteoblasts

a type of cell that is responsible for bone formation

Protein

amino acids linked by peptide bonds, which consist of carbon, hydrogen, nitrogen, oxygen, and usually sulfur, and that have several essential biologic compounds

Submaximal tests

assessments to estimate VO2max and determine cardiorespiratory exercise starting point.

The Single-Set System

basic system ( one set 8-12 reps for each muscle group) that is widely recommended and used for beginners and those interested in an effective, time efficient workout

Hypertension

consistently elevated arterial blood pressure that if sustained could cause damage to the cardiovascular and end-organ damage

Isotonic

constant muscle tension

Corrective flexibility

designed to increase joint ROM, improve muscle imbalances, and correct altered joint motion.

Plyometric (Reactive) Training

exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action

According to the NASM Code of Professional Conduct, a Certified Personal Trainer shall maintain accurate financial, contract appointments, and tax records including original receipts for a minimum of:

four years

Anterior

front of the body

muscle syngergies

groups of muscles that are recruited by the central nervous system to provide movement

Dehydration affects the body by increasing:

heart rate

What is healthy systolic pressure?

less than 120 mm Hg

What is a healthy total cholesterol level?

less than 200 mg/dL

What is healthy diastolic pressure?

less than 80 mm Hg

Maximal strength

lifting heavy loads

Polysaccharides

long chains of monosaccharide units linked together

force couple

muscle groups moving together to produce movement around a joint

appendicular skeleton

portion of the skeleton that includes the upper and lower extremities

The Stages of Change

precontemplation, contemplation, preparation, action, maintenance

exhaustion

prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system

Bones

provide a resting ground for muscles and protection of vital organs

The ability to react and change body position, with maximum rate of force production, in all planes of motion, and from all body positions during functional activities is:

quickness

What pulse is recorded on the palm side of the wrist?

radial pulse

muscle spindles

receptors sensitive to change in length of the muscle and the rate of that change

Arterioles

small terminal branches of an artery, which end in capillaries

Three levels of plyometric training

stabilization, strength, power

dynamic balance

the ability to move and change directions under various conditions without falling

Quickness

the ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during functional activities

sliding filament theory

the concept that a sarcomere shortens as the thick and thin filaments slide past one another

chronic obstructive lung disease

the condition of altered airflow through the lungs, generally caused by airway obstruction as a result of mucus production

restrictive lung disease

the condition of fibrous lung tissue, which results in a decreased ability to expand the lungs

Exercise Metabolism

the examination of bioenergetics as it relates to the unique physiologic changes and demands placed on the body during exercise

Central Nervous System (CNS)

the portion of the nervous system consisting of the brain and spinal cord

expiration

the process of actively or passively relaxing the inspiratory muscles to move air out of the body

Diffusion

the process of getting oxygen from the environment to the tissues of the body

Venules

the very small veins that connect capillaries to the larger veins

stabilization training

training in unstable, yet controllable environments with low loads and high repetitions