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