NASM Exam

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Where to measure the subscapular for Durnin Formula

45° angle fold of 1-2 cm below the inferior angle of the scapula

Approximate volume of blood in the human body

5 L

What are four SAQ Speed Ladder Drills

5-10-5 Drill, Box Drill, T-Drill, and L.E.F.T. Drill

20-30 seconds of rest time allows approximately __% recovery of ATP and CP

50%

__% of communication is based on verbal exchange

7

Average Heart Rate

70-80 bpm

Average Stroke Volume

75-80 mL per beat

High-Protein Diet

A diet that derives more than 30% of total caloric intake from protein; three times the protein RDA for athletes

Diabetes

A metabolic disorder in which the body's ability to produce insulin or to utilize glucose is altered

Root Cause Analysis

A method of asking questions on a step-by-step basis to discover the initial cause of a fault; keep asking "Why?"

Split-routine Resistance training

A routine that trains different body parts on separate days

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

Example of a gliding joint

Ankle or Wrist

Most common Knee Injury

Anterior Cruciate Ligament

Endomysium

Areoler connective tissue that ensheathes each myocyte; contains capillaries and nerves; overlies the sarcolemma

Causes of Lumbar Hyperlordosis other than Muscle Imbalances (9)

Achondroplasia, Spondylolisthesis, osteoporosis, obesity, kyphosis, discitis, benign juvenile lordosis, pregnancy, and Rickett's (Vitamin D deficiency)

Sinoatrial (SA) Node

"Pacemaker"; initiates the heartbeat and is located in the right atrium

heart rate zone and RER of Zone One of Stage Training

"Recovery Stage" for Stabilization ; 65-75% of heart rate zone (RER=.8-.9); aerobic

Give four examples of level 2 core exercises

Ball crunch, back extensions, reverse crunches, and cable rotation

Flexion

Bending movement in which the relative angel between two segments decreases

Origin of the fat-burning zone

Body uses highest percentage of fuel from fat when body has RER of 0.71 which only occurs at complete rest, when activity is minimal

Inspiration

Active movement of air into the body done by decreasing the intrapulmonary pressure, drawing air into the lungs; inhalation

List the 12 nonessential amino acids

Alanine, Asparagine, Aspartic Acid, Cysteine, Glutamic acid, Glutamine, Glycine, Proline, Serine, Tyrisine, Aginine, and Histidine

Two example triceps strength exercises

Cable pushdown and supine barbell triceps extensions (skull crushers)

Sarcolemma

Cell membrane of a muscle cell

Describe the setup for dynamic stretching

1 set of 10 reps with 3-5 different dynamic stretches

Selenium (micrograms) 1. RDA/AI 2. Daily Value 3. UL

1. 55 2. 70 3. 400

Average resting heart rate for: 1. Men 2. Women

1. 70 bpm 2. 75 bpm

Phosphorus (mg) 1. RDA/AI 2. Daily Value 3. UL

1. 700 2. 1,000 3. 4,000

Iron (in mg) 1. RDA/AI 2. Daily Value 3. UL

1. 8 2. 18 3. 45

Five Steps of Contraction Initiation

1. ACh is released and binds to receptors 2. Action potential reaches Transverse tubule 3. Sarcoplasmic reticulum releases Ca2+ 4. Active-site exposure cross-bridge binding 5. Contraction begins

Five Steps to End Contraction

1. ACh is removed by AChE 2. Sarcoplasmic reticulum reabsorbs Ca2+ 3. Active sites are covered interferring with cross-bridge interactions 4. Contraction ends 5. Relaxation: passive return to resting length

Describe "Floor Prone Cobra" exercise movement

1. Lie prone on the floor with arms to the side, palms down 2. Draw navel in, activate gluteals, and pinch the shoulder blades together 3. Lift the chest off the floor and hold for 1-2 seconds 4. Slowly return body to the ground, keeping chin tucked. Repeat as instructed

Describe the 5-10-5 SAQ Cone Drill

1. Start in the middle and sprint to 5 yds to one side 2. Sprint to the opposite side 10 yds away 3. Sprint back to middle 5 yds away to finish

Cumulative Injury Cycle

1. Tissue Trauma 2. Inflammation 3. Muscle Spasm 4. adhesions 5. altered neuromuscular control 6. muscle imbalances

Four Essential questions to ask the client in the second step of the READ system to determine client motivation

1. What are you trying to achieve? 2. How Long has this been a goal? 3. What is most important to you about achieving that? 4. What has prevented you from achieving it in the past?

For every gram of protein consumed above tissue maintenance, between __ and ___ mg of calcium is exreted

1.0...1.5

To maximize glycogen replenishment, NASM suggests consuming ___ of carbohydrate within 30 minutes of exercise

1.5 g/kg

Overweight BMI Range

25-29.9

Recommended intensity/frequency of cardiorespiratory training

30 min of moderate intensity 5-7 days a week

Comparison of Circuit training with "traditional" cardiorespiratory training

-just as beneficial in improving fitness levels -greater levels of EPOC and strength -nearly identical caloric expenditure

Calcium (mg) 1. RDA/AI 2. Daily Value 3. UL

1. 1,000 2. 1,000 3. 2,500

Reasons why Calcium levels should be low or absent from a multivitamin formula

1. 100% RDA of calcium would be too large to swallow 2. For best absorption, calcium should be consumed with meals spaced throughout the day 3. excess calcium can decrease absorption of other trace minerals

Zinc (mg) 1. RDA/AI 2. Daily Value 3. UL

1. 11 2. 15 3. 40

Vertical Loading order of exercises (7)

1. Total Body 2. Chest 3. Back 4. Shoulders 5. Biceps 6. Triceps 7. Legs

For hypertrophy adaptations, describe the reps, sets, and intensity that would be implemented in the training program

3-4 sets of 8-12 reps at 70-85% intensity

Duration of Senior Training

30-60 min a day or 8-10 min bouts

At stage one, clients should start slow and work up to ____ minutes in Zone One with a target heart rate of ___%

30-60 minutes...65-75%

Approximate number of joints

300

Average Weight of an adult human heart

300 g

Intensity of youth training

50-90%

The stabilization system of the core requires between __ and __ seconds to properly stimulate the motor units

6-20

Average heart beats per minute

70-80

What percentage of individuals over the age of 65 have a least 1 chronic disease in America? At least 2?

80%...50%

Program Design

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

Two Total Body stabilization resistance exercises (example from text)

Ball Squat, curl to press and Multiplanar Step Up Balance to Overhead Press

Dynamic stretching

Active extension of a muscle using force production of a muscle and the body's momentum to take a joint through a full range of motion.

Arthrokinetic Dysfunction

Biochemical and neuromuscular dysfunction leading to altered joint motion

Sagittal Plane

Bisects the body into right and left halves around a coronal axis

Transverse Plane

Bisects the body into upper and lower halves around a longitudinal or vertical axis

Frontal Plane

Bisects the body to create front and back halves occurring in around an anterior-posterior axis

Hypertension

Blood pressure with the systolic reading greater than or equal to 140 mmHg and the diastolic reading greater than or equal to 90 mmHg

Venules

Blood vessels that collect blood from the capillaries to be transported to the veins

Formula for calculating fat mass

Body fat % x Scale Weight

Describe the proper body position of the Lumbo-Pelvic-Hip-Complex (LPHC) when running

Body should have a slight lean during acceleration

Fasciclus

Bundle of muscle fibers

Unstable angina

Chest pain caused by plaque rupture or platelet aggregation.

Potential effects of excess flouride

Bone, kidney, muscle and nerve damage

Fascicles

Bundle of muscle fibers

Since there is a danger threshold in clients with coronary heart disease, how should heart rate limits be determined

By the individual's physician

Fuel of Oxidative Phosphorylation

Carbohydrates and Fats

Peripheral Arterial Disease

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

Stable Angina

Chest pain that arises with exertion or emotional stress

Goals of Phase 5 Training (Power) (4)

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

Movements in the sagittal plane (2)

Flexion and Extension

External Feedback

Info provided by an external source

Reasoning behind Underwater weighing

Lean tissue is denser than fat and, therefore, a person wit more lean tissue will weigh more underwater

Position for self-myofascial release of Adductors

Lie prone with 1 thigh flexed and adducted with the foam roller in the groin region.

Conditions for measuring RESTING heart rate

On waking or after 5 minutes of complete rest

Two tests for VO2 max

Rockport Walk Test and Step Test

Four examples of Reactive-training exercises at the Stabilization level

Squat Jump with stabilization, box jump up with stabilization, box jump-down with stabilization, and multiplanar jump with stabilization

Peripheral Edema

Swelling in the limbs, particularly the feet and ankles, due to an accumulation of interstitial fluid.

Muscular endurance

The ability to produce and maintain relatively low levels of force for prolonged periods

Metabolic Specificity

The energy demand placed on the body

Limiting factor (of a protein)

The essential amino acid that is present in a very low amount or absent from a food source

Efferent Neurons

Transfer nerve impulses from the central nervous system to the effector sites

True or False: It has been shown that performing three, 10-minute bouts of exercise is just as effective as 30-min of continuous exercise

True

True or False: The integrated performance paradigm demonstrates that adequate force reduction and stabilization are required for optimum force production

True

True or False: Today there are separate regulations for dietary supplements from the regulation of food and drugs

True

Two example total body power power exercise

Two-arm push press and barbell clean

Equation for Oxygen Uptake

VO2=Q x a-v O2 difference (where Q is cardiac output and a-v O2 difference is the difference in O2 content between blood in arteries and blood in the veins)

Waist-to-Hip Ratio for women and men

Women: greater than or equal to .80 Men: greater than or equal to .95

Reason that eccentric movements are called "negative"

Work is being done ON the muscle

Potential side effects of boron toxicity

adverse effects on male/female reproduction system

Proprioception

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

Type of depressions (2)

fossa and sulcus

Potential side effects of manganese toxicity

neurotoxicity

Frequency

number of training sessions or activity session for a given time frame

Position for self-mysofascial release of the TFL/IT Band

on the side, Foam roller in front of the hip with the top leg crossed over the lower leg

In obese clients, maximum oxygen uptake and anaerobic (ventilatory) threshold is typically ____ when compared to average adult clients; what considerations should be made because of this?

reduced; consider training modalities that are weight-supported

Physical benefits of OPT Model (2)

Decreases body fat and increases lean body mass

Effect of Beta blockers on Heart rate and blood pressure

Decreases both heart rate and blood pressure

Potential side effects of excess Vitamin E

Deficient blood clotting

Osteoporosis (Type 1)

Deficit in estrogen characterized by an increase in bone absorption with a decrease in bone remodeling that commonly affects the neck of the femur and the lumbar vertebrae

Corrective Flexibility

Designed to improve muscle imbalances and altered joint motion through principles of autogenic inhibition using self-myofiscial release and static stretching

Active flexibility

Designed to improve the extensibility of soft tissue and increase neuromuscular efficiency by reciprocal inhibition allowing for movement through the full range of motion

Two example leg power exercises

squat jump and tuck jump

In clients with osteoporosis, what type of flexibility program should be implemented?

static and active stretching only; self-myofascial release may be defeating

Describe the [Number of exercises, sets, reps, and rest duration] for balance training at the Stabilization Level

1-3 sets of 1-4 exercises for 12-20 reps total; rest for 0-90 s

Resistance training for Obese/overweight clients

1-3 sets of 10-15 reps on 2-3 days a week (phases 1 & 2 will be performed in a circuit fashion)

For endurance adaptations, describe the reps, sets, and intensity that would be implemented in the training program

1-3 sets of 12-25 reps at 50-70% intensity

Manganese (in mg) 1. RDA/AI 2. Daily Value 3. UL

1. 2.3 2. 2 3. 11

Vitamin B12 (micrograms) 1. RDA/AI 2. Daily Value 3. UL

1. 2.4 2. 6 3. none

Describe the single-leg Romanian Deadlift

1. Draw the navel in and activate gluteals 2. lift one leg directly beside balance leg and slowly reach hand down toward the toes of the balance leg. 3. Slowly stand upright using the abs and glutes and repeat as instructed

Frequency of Senior training

2-5 days per week

Duration of obese training programs

40-60 min

What percentage of Americans have lower back pain?

80%

Make up of Chordae Tendinaea

80% collagen, 20% elastin and endothelial cells

Normal Diastolic Reading

80-85 bpm

Strategies of Phase 4 Training (2)

Active flexibility and high loads, low reps (1-5) with long rest period

Strategies of Phase 3 Training (2)

Active flexibility and high volume load with moderate to low reps (6-10)

Strategies of Phase 2 Training (3)

Active flexibility, moderate loads and reps (8-12), supersets

Two example chest stabilization exercises

Ball Dumbbell Chest Press and Push-ups

Two example back power exercises

Ball Medicine ball pullover throw and woodchop throw

Mediastinum

Central compartment of the thoracic cavity. It contains the heart, the great vessels of the heart, esophagus, trachea, phrenic nerve, cardiac nerve, thoracic duct, thymus, and lymph nodes of the central chest.

Fossa

Depression or hollow in a bone

Depressions (skeletal surface markings)

Flattened or indented portions of the bone

Dorsiflexion

Flexion of the ankle

List the five proprioceptive environments for balance training in order of increasing difficulty.

Floor, Balance Beam, half foam roll, airex pad, and Dyna disc

Describe proper body position of the foot/ankle complex when running

Foot and ankle should be pointed straight ahead in s dorsiflexed position when it hits the ground

Purpose of core stabilization training in phase 1

Improve functional capacity of the stabilization system

Motor Learning

Integration of motor control processing leading to a change in the ability to produce complex movements

Two types of External Feedback

Knowledge of results and knowledge of performance

Arteries

Large and elastic blood vessels that carry blood away from the heart

Isometric

Occurs when the exerted force is equal to the force placed on it in order to stabilize the body

Concentric

Occurs when the muscle exerts MORE force than is placed on it, resulting in shortening of the muscle.

Eccentric

Occurs when the muscle exerts less force than is being placed on it, resulting in the lengthening of the muscle; occurs in the same direction as the resistance

Lateral

Positioned relatively farther from the midline of the body

Since exercise in excessive heat may mask signs of hypoglycemia in diabetic clients, what considerations should be made?

Post-exercise carb consumption

Principle of Specificity (definition and alternate name(s))

Principle that states that the body will adapt to the specific demands placed on it; SAID or Specific Adaptation to Imposed Demands

Gluconeogenesis

Process in which amino acids are utilized in energy production

Exhaustion

Prolonged stress or Stress that is intolerable and will produce exhaustion or distress to the system.

Three types of arthrokinematic motion

Roll, spin, and slide

Extensibility in Sagittal, frontal, and transverse planes of motion in Biceps Femoris

Sagittal: Hip flexion and knee extension Frontal: Hip Adduction Transverse: Hip and Knee internal rotation

Formula for calculating lean body mass

Scale weight - fat mass

Arterioles

Smaller terminal branches of an artery that end in capillaries

Repetition Tempo

Speed at which each repetition is performed

Neuromuscular Specificity

Speed of contraction and exercise selection

Excitation-Contraction Coupling

Starts with initiation of a neural message and ends with a muscle contraction

Extension

Straightening movement in which the relative angle between two segments increases

How to take a client's heart rate

Take three mornings in a row and average the three

neuromuscular junction

Where the neuron meets an individual muscle fiber i.e. synapse

What physical characteristics characterize synovial joints

absence of fibrous or cartilaginous tissue held loosely by a joint capsule and ligaments

Hobbies

activities that a client partakes in regularly that may not be athletic in nature

Impact of shoulder injuries on kinetic chain

altered neural control of the rotator cuff muscles leading to instability of the shoulder joint

Consequence if pyruvate is not used fast enough in glycolysis

build up of lactic acid will impede muscle contraction

The Law of Thermodynamics states that body fat reduction can only take place when there is more ____ being burned then consumed

calories

Potential side effects of Cobalt toxicity

cardiotoxic effects; should not be a dietary supplement except as B12

Only saddle joint in the body

carpometacarpal joint of the thumb

Perimysium

connective tissue surrounding the fasciculus of muscle fibers

Impact of low back injuries on kinetic chain

decreased neural control to stabilizing muscles of the core leading to further dysfunction of upper and lower extremeties

Atroventricular Node

delays the impulse from the SA node before moving on to the ventricles

Muscles involved in inspiration (5)

Diaphragm, External Intercostals, Scalenes, Sternocleidomastoid, Pectoralis Major

Side Effects of calcium toxicity

nausea, constipation, and kidney stone

Potential side effects of vitamin c deficiency

nausea, diarrhea, and kidney stones

Potential side effects of selenium toxicity

nausea, diarrhea, fatigue, hair and nail loss

Repetition

one complete movement of a particular exercise; typically involves the three muscle actions

Roll (arthrokinematic)

one joint rolls across the surface of another

Spin (arthrokinematic)

one joint rotates on another

Slide (arthrokinematic)

one joint slides over another

Iliac Arteries

originate from the bifurcation of the aorta at the level of the umbilicus

According to NASM, what are the four most typical forms of degeneration in older adult populations?

osteoporosis, arthritis, low back pain, and obesity

Impact of tight gastrocnemius and soleus on posture

overprotonation of the foot and ankle complex

Multiple-set training

performing a multiple number of sets for each exercise

Recreation

physical activities outside the work environment

How to take a Radial Pulse

place two fingers along the arm in line. Once identified, count the pulse for 60 seconds. Average over three days

Thermic Effect

the rise in metabolic rate that occurs after the food is ingested

Example of strengthening exercises for inverted knees

tube walking

Sarcomere

unit of muscle formed by a section of actin and myosin filaments in the space between the Z lines

Utility of ATP-CP

useful for rapid availability of energy; anaerobic; approximately 10 seconds of activity

Where to measure Bicep for Durnin formula

vertical fold on the front of the arm over the biceps muscle halfway between the shoulder and elbow

Postural considerations in cardiorespiratory training for clients whose feet turn out/knees move in

-Emphasize foam rolling for calves, adductors, IT band, TFL and Lats combined with Hip Flexor Stretches -Treadmill and steppers may be initially too extreme if not used at a controllable pace combined with a foam

Postural considerations in cardiorespiratory training for clients with an anteriorly rotated pelvis

-Initial use of bicycles or steppers may be warranted as hips are placed in constant flexion which can shorten the hip flexor -Treadmill should be kept at a controllable pace to avoid overstriding

Postural considerations in cardiorespiratory training for clients with a rounded shoulder or forward head posture

-Watch for rounding or protruding of the head -watch for grasping of the handles with will cause elevated and protracted shoulders and heads -if TV is present, watch for excessive cervical extension or rotation of the head

Eight benefits of flexibility training

-correcting muscle imbalances -increasing range of motion of the joints -decreasing excessive tension of muscles -relieving joint stress -improving the extensibility of the musculotendinous junction -maintaining the normal functional length of the muscles -improving neuromuscular efficiency -improving function

Benefits of cool-down (6)

-may improve flexibility -removes waste products -minimize muscle soreness -allows cardiorespiratory system to respond to lower demand -avoids dizziness or possible fainting -provides an emotional balance after exercise stress

The body uses the highest percentage of fuel from fat when its body has an RER of ___

0.71

For "stabilization" adaptation, describe the reps, sets, intensity and rest periods that would be implemented in the training program

1-3 sets of 12-25 reps at 50-70% of one rep max; rest period of 0 s- 1 1/2 min

Describe the Reactive-Training program (number of sets, reps, exercises, and rest period) for a client at the Stabilization level

1-3 sets of 5-8 reps of 0-2 exercises; rest for 0-90 s

Thiamin (Vitamin B1) (in mg) 1. RDA/AI 2. Daily Value 3. UL

1. 1.2 2. 1.5 3. none

Vitamin B6 (mg): 1. RDA/AI 2. Daily Value 3. UL

1. 1.3 2. 2 3. 100

Riboflavin (B2) (in mg) 1. RDA/AI 2. Daily Value 3. UL

1. 1.3 2. 2 3. 40

Vitamin K: 1. RDA/AI 2. Daily Value 3. UL

1. 120 micrograms 2. 80 micrograms 3. none

Vitamin E: 1. RDA/AI 2. Daily Value 3. UL

1. 15 mg 2. 20 mg (30 IU) 3. 50 mg

Iodine (in micrograms) 1. RDA/AI 2. Daily Value 3. UL

1. 150 2. 150 3. 1,100

Niacin (in mg) 1. RDA/AI 2. Daily Value 3. UL

1. 16/14 2. 20 3. 35

Biotin (in micrograms) 1. RDA/AI 2. Daily Value 3. UL

1. 30 2. 300 3. none

Boron (mg) 1. RDA/AI 2. Daily Value 3. UL

1. 30 2. 300 3. none

Chromium (micrograms) 1. RDA/AI 2. Daily Value 3. UL

1. 35 2. 120 3. none

Flouride (in mg) 1. RDA/AI 2. Daily Value 3. UL

1. 4 2. none 3. 10

Folic Acid (in micrograms) 1. RDA/AI 2. Daily Value 3. UL

1. 400 2. 400 3. 1,000

Magnesium (mg) 1. RDA/AI 2. Daily Value 3. UL

1. 420 2. 400 3. 350

Molybdenum (in mg) 1. RDA/AI 2. Daily Value 3. UL

1. 45 2. 75 3. 2,000

Pantothenic Acid (in mg) 1. RDA/Ai 2. Daily Value 3. UL

1. 5 2. 10 3. none

Vitamin D: 1. RDA/AI 2. Daily Value 3. UL

1. 5 to the b 2. 10 micrograms (400 IU) 3. 25 micrograms (1,000 IU)

Vitamin C (in mg) 1. RDA/AI 2. Daily Value 3. UL

1. 90 2. 60 3. 2,000

Copper (in microgram) 1. RDA/AI 2. Daily Value 3. UL

1. 900 2. 2,000 3. 10,000

Vitamin A: 1. RDA/AI 2. Daily Value 3. UL

1. 900/700 Micrograms 2. 1,500 Micrograms (5,000 IU) 3. 3,000 Micrograms

Possible consequences of dysfunctional breathing (5)

1. Breathing becomes more shallow leading to overuse of secondary respiratory muscles 2. Due to cranial and cervical connections, can lead to headaches, light-headedness, and dizziness 3. Altered carbon dioxide and oxygen levels 4. Inadequate oxygen and waste transfer can create stiff muscles 5. Improper joint motion of the spine and rib cage causes stiff and restricted joints

Purpose of Heart Training Zones 1, 2, and 3

1. Builds aerobic base and aids recovery 2. Increases endurance and trains the anaerobic threshold 3. Builds high-end work capacity

Procedure for Three-Minute Step Test (5)

1. Determine maximum heart rate and heart rate zones 2. Have the client do 24 steps per minute on an 18" step for a total of 3 minutes. 3. Have client rest for 1 minute. Measure pulse for 30 seconds and record as the RECOVERY PULSE 4. Calculate cardiovascular efficiency 5. Locate the Cardiovascular efficiency in one of the categories and determine appropriate starting program

Procedure for Rockport Walk Test (6)

1. Determine the client's max heart rate and determine heart rate zones 2. Record the Client's weight 3. Have the client walk 1 mile as fast as he or she can control 4. record the time it takes to complete the milk 5. immediately record the client's heart rate and then determine VO2 score 6. Compare to Rockwell chart and determing starting program using categories

Describe the single-leg hip internal and external rotation exercise movement

1. Draw in the navel and activate the gluteals 2. Lift one leg directly beside the anchoring leg whilst maintaining optimal alignment 3. Slowly rotate the hip internally and externally through the lifted leg, holding each position for 2 seconds before returning to the original position 4. Alternate and repeat as instructed

Describe the step up to balance exercise movement

1. Draw in the navel and activate the gluteals 2. Step onto a box with one leg, keeping toes straight and knee directly over the toes. 3. Pushing through the front heel and standing upright, balance on one leg. Hold for 2 secs before returning to the ground 4. Repeat as instructed. Can be progressed by stepping up from the side through the frontal plane and turning through the transverse plane

Describe the single-leg lift and chop movement

1. Draw navel in and activate the gluteal 2. Lift one leg directly beside the balancing leg 3. Extend the arms so that the hands are positioned beyond the balance leg 4. Lift the med ball in a diagonal pattern, rotating the body until the medicine ball is overhead and hold for 2 seconds 5. Slowly return to original position and repeat.

Describe the multiplanar hop with stabilization movement

1. Draw navel in and activate the gluteals 2. Lift one leg directly beside the balance leg. 3. Hop forward (sagittal plane), landing on the opposite foor. Stabilize and hold for 3-5 seconds. 4. Hop backward (sagittal plane), landing on opposite foot in starting position. Stabilize and hold for 3-5 seconds 5. Can be progressed through side hops (frontal plane) and turning (transverse)

Describe the single leg squat touchdown movement

1. Draw the navel in and activate the gluteals 2. Lift one leg directly beside the balance leg and slowly squat as if sitting, reaching the hand opposite of the balance leg toward the foot 3. Slowly stand up, contracting the glutes and abs. Switch legs and repeat as instructed

Describe the single-leg squat exercise movement

1. Draw the navel in and activate the gluteals 2. Lift one leg directly beside the balancing leg and dorsiflex the foot while maintaining optimal alignment 3. Slowly squat as if sitting to the first point of compensation and hold for 2 seconds 4. Slowly stand upright and contract gluteals. Repeat as instructed

Describe the lunge to balance exercise movement

1. Draw the navel in and activate the gluteals 2. Lunge forward with toes point straight ahead and knee directly over the toes 3. Push off the front foot through the heel onto the back leg and maintain balance on back leg. 4. Repeat as instructed. Can be progressed through the frontal plane by performing side lunges or through the transverse plane by rotating

Describe the single-leg balance reach exercise movement

1. Draw the navel in and activate the gluteals 2. lift one leg directly beside the anchoring leg through the sagittal plane and hold for 2 seconds before returning to original position to repeat. 3. To progress the exercise, move the leg through the frontal plane by extending beyond the side of the body and the transverse plane by reaching behind the body

Six steps for taking blood pressure

1. Instruct the client to assume a comfortable seated position and place an appropriate size cuff just above the elbow 2. Rest the arm on a supported chair and place the stethoscope over the brachial artery 3. Rapidly inflate the cuff to 20-30 mmHg above the point the pulse can no longer be felt at the wrist 4. Release the pressure at ~2 mmHg per second, listening for a pulse 5. Systolic pressure is the first observation of the pulse 6. Diastolic pressure is determined when the pulse can no longer be heard

Five Common Force Couples

1. Internal and External obliques 2. upper trapezius and lower portion of the serratus anterior 3. gluteus maximus, quadriceps and calf muscles 4. Gastrocnemius, peroneus longus, and tibialis posterior 5. Deltoid and rotator cuff

Describe the SAQ L.E.F.T Cone Drill

1. Sprint 10 yds to the other cone 2. Backpedal 10 yds to start 3. Side Shuffle 10 yds to other cone 4. Side Shuffle back to start 5. Carioca 10 yds to other cone 6. Carioca back to start 7. Sprint 10 yds to the other cone for the finish

Describe the SAQ Cone T-Drill

1. Sprint forward 5 yds 2. Side Shuffle 5 yds to the left 3. Carioca to the opposite side 10 yds away 4. Side shuffle back to center 5 yds away 5. Sprint back 5 yds to finish

Describe the SAQ Box Cone Drill

1. Sprint from the start to the first cone 10 yds ahead 2. Side-shuffle 10 yds to the next cone 3. Backpedal 10 yds to third cone 4. Carioca 10 yd to the right to the finish

Describe the single leg dumbbell scaption exercise

1. Stand on one leg with dumbbells at the sides 2. Raise both arms, thumbs up, at a 45-degree angle in front of the body until arms are at arm level without arching the back 3. Hold before slowly returning arms back to sides of body and repeat

Two steps of Sliding Filament Theory

1. The sarcomere shortens as result of the Z lines moving closer together 2. Z lines converge as a result of myosin heads attaching to the actin filament and asynchronously pulling the actin filament across the myosin, resulting in the shortening of the muscle fiber

NASM 10 Steps to Success in sales

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

"SCAMPI" acronym

1.Specific-specific goals result in better performance 2. Challenging-Challenging goals tend to accomplish more than modest goals 3. Approach-Goals should approach a desirable goal 4. Measurable-let's client know that the strategy is working 5. Proximal-short term goals raise confidence and determination 6. Inspirational-goals should be consistent with ideals and ambitions

In Youth populations, the progression of aerobic training volume should not exceed what percentage per period of adaptation

10%

3 min of rest allows approximately __% recovery of ATP and CP

100%

Parts of the Peripheral Nervous system (3)

12 cranial nerves, 31 pairs of spinal nerves, and sensory receptors

Average blood pressure

120/80 mmHg

Equation for VO2 score from Rockwell Test

132.853 - (0.0769 x weight) - (0.3877 x age) + (6.315 x gender) - (3.2649 x time) - (.1565 x heart rate) (for women=0, for men=1)

What reading would be considered prehypertensive

135/85 mmHg

One should consume ___ oz of water 2 hours before exercise; an additional __ to __ oz may be necessary for warm environments

16 oz; 8-16

Normal BMI Range

18.5-24.9

Appropriate intensity for Heart Rate Zones 1, 2, and 3

1=0.65, 0.75 2=0.80, 0.85 3=0.86, 0.90

Describe basic core training design for Power clients

2-3 sets of 0-2 exercises with 8-12 reps of each; 0-60 s rest between sets

Describe the [Number of exercises, sets, reps, and rest duration] for balance training at the Strength Level

2-3 sets of 0-4 exercises for 8-12 reps; rest for 0-60 s

Describe the Reactive-Training program (number of sets, reps, exercises, and rest period) for a client at the Strength Level (Phases 2-4)

2-3 sets of 8-10 reps of 0-4 exercises; rest of 0-60 s

Describe the Reactive-Training program (number of sets, reps, exercises, and rest period) for a client at the Power level

2-3 sets of 8-12 reps of 0-2 exercises; rest of 0-60 s

Describe basic core training design for Strength clients

2-4 sets of 0-4 exercises with 8-12 reps of each; 0-60 s rest between sets

For "strength" adaptation, describe the reps, sets, intensity and rest periods that would be implemented in the training program

2-6 sets of 1-12 reps at 70-100% of one rep max; rest period of 45 s-5 min

Describe the program design for strength training (sets, reps, intensity, and rest period)

2-6 sets of 1-12 reps at intensity of 70-100% of 1RM; rest period of 45 s-5 minutes

What is optimum stride length in leg lengths?

2.1-2.5 times leg length

What percentage of American adults have arthritis?

20%

Drink __ to __ oz of water per hour of exercise

20-40

For improved fitness levels, suggested Time of exercise sessions is

20-60 minutes

According to NASM, caloric expenditure should approx. ___ kcal per day with a minimum weekly output of more than ___ kcal per week

200-300; 1250 which should progress to 2000

Number of amino acids in needed to synthesize different proteins: number of esssential and nonessential

20; 8 essential and 12 nonessential

It has been suggested that, to prevent overtraining, ___ to ___ total sets should be performed in a given workout; in beginning clients, the number may be as low as __-___

24-36; 5-12

Cardiovascular Efficiency categories (5)

28-28=poor 39-48=fair 49-59=Average 60-70=Good 71-100=Very Good

For a "power" adaptation, describe the reps, sets, intensity and rest periods that would be implemented in the training program

3-6 sets of 1-10 reps at 30-45% of one rep max (or 10% of body weight); rest period of 3-5 min

Describe the program design for power training (Sets, Reps, Intensity, and Rest Period)

3-6 sets of 1-10 reps at Intensity of 30-45% of one rep max or less than 10% of body weight; rest for 3-5 min

Approximate oxygen uptake at rest

3.5 mL per kilogram of bodyweight per minute

Duration of youth training per day

30-120 min (for sports)

ATP yield of Oxidative Phosphorylation

36 ATP (can produce 38 under optimum conditions)

__% of communication is based on tone of voice

38

Frequency of exercise for diabetic clients

4-7 days per week

Amount of time the body generally takes to adapt to a stimulus

4-8 weeks

How long does hypertrophy typically take to become externally visible in a beginner client

4-8 weeks

If an individual is performing cardiorespiratory exercise for an extended period of time, he/she must slowly decrease intensity to ____ heart rate.

40-50%

Intensity of Senior Training

40-85% of VO2 peak

Where to measure the Iliac crest for Durnin Formula

45° angle fold just above the iliac crest and medial to the axillary line

NASM suggests that the cardiorespiratory portion of a warm up should last for ____ at a ___ intensity

5-10 minutes...medium-low

___% of communication is based on physiology

55

When measuring heart rate DURING EXERCISE, count the number of beats in ____ __ and ___ ___ ___ for an estimate

6 seconds...add a zero

According to NASM, what percentage of endurance athletes diets should be derived from carbohydrates?

60% (6-10 g/kg per day)

in overweight or obese adults, exercise capacity should be no greater than

60-80%

Intensity of obese/overweight training programs

60-80% maximum heart rate

Training programs that exceed ___ to ___ minutes are associated with rapidly declining energy levels

60-90

40 s of rest allows approximately ___% recovery of ATP and CP

75%

Percentage of the U.S. population that does not partake in 30 min of daily low-to-moderate activity

75%

60 s of rest allows approximately ___% recovery of ATP and CP

85-90%

myofibril

A fibril collectively arranged in longitudinal bundles in muscle cells (fibers); composed of thin filaments of actin and a regulatory protein and thick filaments of myosin.

Assessment

A process of determining the importance, size, or value of something

Adequate Intake (AI)

A recommended average daily nutrient level based on observed approximations that are assumed to be adequate for a group of healthy people; Used when RDA cannot be determined

Myoglobin

A red protein pigment which is almost indistinguishable from the hemoglobin of blood. Gives color to muscle and stores the needed oxygen for the muscle's metabolism.

Dietary Supplement

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

Peripheral Heart Action

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

6 Don'ts of Fitness Assessments

Diagnose Medical conditions, prescribe treatment, prescribe diets or recommend specific supplements, provide treatment for injury or disease, provide rehabilitation services for clients, and provide counseling services for clients

Primary muscles involved in inspiration (2)

Diaphragm and External Intercostals

Strategies of Phase 5 Training (3)

Dynamic flexibility, Supersets, perform all exercises as fast as possible

Excessive postexercise oxygen consumption (EPOC)

Elevation of the body's metabolism after exercise

First stage of the "READ" system

Establishing a positive relationship with the client; "Rapport"

Since neuromuscular efficiency decreases with age, what implication are there for fitness training of older adult populations

Exercise modalities should be chosen and progressed to safeguard against falls and foot problems; cardio options should provide support, and resistance training should begin on seated machines and progress to standing

Single Joint Exercises

Exercises that focus on isolating one major muscle group or joint

Total Body exercises

Exercises that involve multiple joint movements

Multijoint exercises

Exercises that involve the use of 2 or 3 joints

Reactive Training

Exercises that use quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction

Describe balance training at the Stabilization level (Phase 1)

Exercises with little joint motion designed to improve reflexive joint stabilization contractions to improve joint stability.

Repetition Tempo at Power Level

Explosive (x/x/x)

Position for Self-mysofascial release of the Gastrocnemius/Soleus

Foam roller under mid-calf with one leg crossed over the other

Adaptation is a function of ___ and ____

General adaptation syndrome and principle of specificity

Potential side effects of molybdenum toxicity

Gout-like symptoms, joint pains, increased uric acid

Effect of calcium-channel blockers on heart rate and blood pressure

Heart rate: can increase, decrease or none Blood pressure: decrease

Effect of antidepressants on heart rate and blood pressure

Heart rate: increase or none Blood Pressure: decrease or none

Effect of vasodilators on heart rate and blood pressure

Heart rate: increase, decrease or none Blood pressure: decrease

Effect of bronchodilators on heart rate and blood pressure

Heart rate: none Blood Pressure: none

Effect of diuretics on heart rate and blood pressure

Heart rate: none Blood pressure: decreases or none

Consequences of extended periods of sitting on hip flexors

Hip flexors contracted for a long time incurring postural imbalances

Rate of Force Production

How quickly a muscle can generate force

Three examples of reactive-training exercises at the power level

Ice skaters, single-leg power step up, and proprioceptive plyometrics (cones and hurdles)

Third step of the READ system

Identifying the goals and needs of an individual; "Assessment"

Goals of Phase 2 (Strength Endurance Training) (4)

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

Location of ATP and CP for ATP-CP

In the muscles

Since obese clients may present with other comorbidities, what considerations should be made for health and fitness?

Initial screenings should be performed for presence of undiagnosed comorbidities

Describe how joint dysfunction can lead to altered proprioception

Joint Dysfunction->muscle inhibition->joint injury->swelling->altered proprioception

Synovial Joints

Joints most associated with body movement; greatest capacity for motion; produces synovial fluid

Intensity

Level of demand an activity places on the body usually as indicated by heart rate or maximal oxygen consumption

Processes (skeletal)

Projections from the bone to which the muscles, tendons, and ligaments can attach

Function of Collagen

Provide ligament with tensile strength parallel to the forces on the ligament

Knowledge of Performance

Provides information about the quality of the movement

Since body fat percentages increase and bone mass/lean body mass decrease with age, what implications are there for fitness training of older adult populations

Resistance training is recommended with lower initial weights and slower progression

Motor Behavior

Response to internal or external environmental stimuli

Three common body-fat tests

Skin-fold calipers, Bioelectrical impedence, and underwater weighing

Two example Back stabilization exercises

Standing Cable Row and Ball Dumbbell Row

Five-step process to help clients achieve more

Step One-Vision Step Two-Strategy Step Three-Belief Step Four-Persistence Step Five-Learning

Performance benefits of OPT Model (8)

Strength, Power, Endurance, Speed, Flexibility, Agility, Balance

Bioenergetics

Study of energy in the human body; looks at how chemical energy is converted into mechanical energy

Quickness

The ability to react and change body position with maximum rate of force production in all planes of motion, form all body positions during functional exercises; reaction time

Drawing-In Maneuver

The action of pulling in the belly button towards the spine

Structural Efficiency

The alignment of the musculoskeletal system that allows our center of gravity to be maintained over our base of support

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

Recommended Daily Allowance (RDA)

The average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all healthy individuals who are in a particular life stage

Kinetic Chain

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

Cardiac Output

The combination of how many times the heart beats per minute and how much blood is being pumped out with each contraction a.k.a. Q

Stride Length

The distance covered in one stride, during running

Stride rate

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

Biomechanics

The study of interacting forces on the human bod using the principles of physics

Nutrition

The sum of the processes by which an animal or plant takes in and uses food substances

Actin Microfillaments

Thin filaments; location of tropomyosin

Location of the Respiratory Pump

Thoracic Cavity

As the weight gets closer to a joint, the effect on torque.

Torque decreases

Since youths have a high sweat rate, what considerations must be made in yotuh sport and athletic training

Training 2-3 days a week with overload increasing through reps before resistance.

Monthly Plan

Training plan that spans 1 month aka mesocycle

Six muscles of the Stabilization System of the Core

Transversus Abdominis, Internal oblique, Lumbar Multifidus, Pelvic Floor Muscles, Diaphragm, and Transversospinalis

Individuals with chronic low back pain, have been shown to have decreased activation of what six muscles?

Transversus Abdominus, internal obliques, pelvic floor muscles, multifidus, diaphragm, and deep erector spinae

Second stage of the "READ"

Understanding what motivates each individual; "Empathy"

Feedback

Use of sensory info and sensorimotor integration to aid the kinetic chain in development of permanent neural representations of motor patterns

Fuel for Glycolysis; Products and by-products?

Uses the breakdown of carbohydrates (glucose); 1 molecule of glucose yields 2 ATP and pyruvate as a by-product

1 MET= ?

VO2 (oxygen uptake) (3.5 mL per kilogram of bodyweight per minute)

Muscle Imbalances that may present as Lumbar Hyperlordosis (3)

Weak hamstrings, tight lower back, or tight psoas

Set

a group of consecutive repetitions

Potential side effects of excess Vitamin K

anemia, liver damage, and hemolysis

Location of Joint receptors

in and around the joint capsule

Contralateral

positioned on the opposite side of the body

Example of Ball-and-Socket Joint

shoulder

dynamic joint stabilization

the ability of the kinetic chain to stabilize a joint during movement

Lumbar Hyperlordosis

"sway back" resulting from forward pelvic tilt

Resistance Training for Youths

1-2 sets of 6-20 reps at 40-70% on 2-3 days per week; phases 2-5 reserved for mature adolescents

Resistance training for Seniors

1-3 sets of 8-20 reps at 40-80% on 3-5 days a week

Describe basic core training design for Stabilization clients

1-4 sets of 1-4 exercises with 14-20 reps of each; 0-90 s of rest between sets

6 steps a trainer should take after making a sale?

1. Finish the sales transaction 2. Schedule the client's first appointment within 48 hours 3. Send the client a thank you card within 24 hours 4. Call to confirm the first appointment 5. Go over the client's goals again and briefly reiterate how he or she will achieve these goals 6. Congratulate the client and acknowledge him or her taking their first step

Describe the "Prono-Iso Ab" exercise movement

1. Lie prone on floor with feet together and forearms on the ground 2. Draw abs in and activate the gluteals 3. Lift entire body off the ground until it forms a straight line from head to toe, resting on forearms and toes and hold for 1-2 seconds 4. Slowly return to the ground, keeping chin tucked and back flat. Repeat as instructed

Describe "Marching" exercise movement

1. Lie supine on the floor and draw the navel in 2. Lift one foot off the floor only as high as can be controlled 3. Hold for 1-2 seconds and slowly lower 4. Repeat on opposite leg

Describe "Two-Leg Floor Bridge" exercise movement

1. Lie supine with knees bent and feet flat on the floor, toes shoulder-width apart 2. Draw navel in and activate the gluteals 3. Lift pelvis off the floor until knees, hips and shoulders are aligned 4. Slowly lower to the floor and repeat as instructed

Functions of Peripheral Nervous System (2)

1. Provide connection of the nervous system to effector sites 2. Relay information from effector sites back to the Central Nervous System via sensory receptors

How to determine heart rate zones (2)

1. Subtract the client's age from 220 for estimated max heart rate 2. Multiply the estimated max heart rate by appropriate intensity (1=0.65, 0.75, 2=0.80, 0.85, and 3=0.86, 0.90)

Describe the [Number of exercises, sets, reps, and rest duration] for balance training at the power level

2-3 sets of 0-2 exercise for 8-12 reps; rest for 0-60 s

Frequency of youth training

2-5 days/week

Percentage of body weight attributed to blood volume

8%

Five muscles classified as the "Hip Adductors"

Adductor magnus, adductor longus, adductor brevis, gracilis, and pectineus

Four types of Muscles

Agonist, Synergist, Stabilizer, Antagonist

Pivot Joints

Allow movement predominately in one plane of motion

Purpose of Overhead Squat Assessment

Assess dynamic flexibility on both sides as well as total body strength

4 locations for Durnin Wornersley Formula

Biceps, Triceps, Subscapular, and Iliac Crest (right side)

Dietary fats stimulate the release of ___, which stimulates satiety

CCK

Integrated Training

Concept that integrates all forms of training in an integrated fashion in a progressive system

Perimysium

Connective tissue surrounding a fascicle (bundle of muscle fibers)

Chordae Tendinaea

Cord-like tendons that connec the papillary muscles to the tricuspid valve

Function of Bronchodilators

Correct/prevent bronchial smooth muscle constriction in individual with asthma

Plantarflexion

Extension of the ankle

True or False: Clients with an anterior pelvic tilt should use bicycles and steppers to place the hips into flexion

False

Type II Muscle Fibers

Fast-twitch; fewer capillaries, mitochondria and myoglobin

Six types of Synovial joints

Gliding (plane), Condyloid (condylar or ellipsoidal), Hinge, Saddle, Pivot, Ball-and-Socket

Coronary Heart Disease

Group of diseases including stable/unstable angina, myocardial infarction, and sudden coronary death

Effect of nitrates on heart rate and blood pressure

Heart Rate: increase or none Blood pressure: decrease or none

Function of Diuretics

Hypertension, congestive heart failure,

Intermittent Caludication

Manifestation of the symptoms cause by peripheral arterial disease (PAD)

Biologic Value (BV)

Measure of protein quality

Motor Function

Neuromuscular response to stimuli, causing the muscles to contract and relax

Afferent Neurons

Neurons that transmit nerve impulses from effector sites via receptors to the brain and spinal cord

Ipsilateral

On the same side of the body

Dynamic range of Motion

Optimum control of full range of motion

Overactive (2) and Underactive (3) muscles when there are low back arches during an overhead squat

Overactive: Hip flexor complex and erector spinae Underactive: Gluteus maximus, Hamstrings, and intrinsic core stabilizers

Overactive (4) and Underactive (3) muscles when there is an excessive forward lean during overhead squat

Overactive: Soleus, Lateral Gastrocnemius, Hip flexor complex, and abdominal complex Underactive: Anterior tibialis, gluteus maximus, and erector spinae

VO2

Oxygen uptake

Phase(s) associatied with Stabilization level of OPT Model

Phase 1: Stabilization Endurance Training

Bioelectrical Impedence

Portable instrument that conducts an electrical current throughout the body to measure fat

At what phase(s) of the OPT model is functional flexibilty appropriate

Power Level (Phase 5)

Osteopenia

Precursor to osteoporosis as indicated by a screening of lower bone mass

Static stretching

Process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 20 seconds

Active Isolated Stretching

Process of using agonists and synergists to dynamically move the joint through a range of motion

Since Vo2 Peak is similar to adults when adjusted for body weight in adolescents, what considerations must be made in youth sport and athletic training

Progression of aerobic training volume should not exceed 10% per period of adaptation

Repetition Tempo at Stabilization Level

Slow (4/2/1)

Whey Protein Hydrolysates

Special processing of Whey protein into small peptides with higher BV than free-form amino acids

Four examples of Reactive-training exercises at the Strength Level

Squat Jumps, Tuck Jumps, Butt Kick, and power step-up

Bones of the Respiratory Pump (3)

Sternum, Ribs, Vertebrae

Specific Adaptation at the Strength Level

Strength-endurance, hypertrophy, and maximal strength

Core

The Lumbo-pelvic-hip complex and the thoracic/cervical spine located at the center of gravity

Intermuscular Coordination

The ability of the neuromuscular system to allow all muscles to work together with proper activation and timing between them

Resistance Development

The body increases its functional capacity to adapt to the stressor

Training Duration

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

BMI (Definition)

Total body weight in kilograms divided by the height in meters squared

Weekly plan

Training plan that spans 1 week aka microcycle

True or False: In core stabilization training, exercises involve little motion through the spine and pelvis

True

Hinge Joint

Uniaxial joint allowing movement predominantly in a single plane

Where to measure the triceps for Durnin formula

Vertical fold on the back of the upper arm with the arm relaxed at the side halfway between the shoulder and elbow

Describe the movement assessment that should be implemented for youth training

Youth should perform 10 BW OH Squats and 10 Pushups

Since Vo2 Peak is similar to adults when adjusted for body weight in adolescents, what implications are there in concern to youth training when compared to an adult

Youths are able to perform endurance tasks relatively well

Since glycolytic enzymes are lower in youths than in adults, what implications are there in concern to youth training

Youths have decreased ability to perform longer duration, high intensity tasks

Since youths have a high sweat rate, what implications are there in concern to youth training

Youths have decreased tolerance to environmental stresses such as heat and humidity

Enjoyment

amount of pleasure derived from the activity

Example of Hinge Joint

elbow

Acute variables

important components that specify how each exercise is to be performed

Physiologic Benefits of OPT Model (5)

improved cardiovascular efficiency, enhances endocrine and serum lipid adaptations, increases metabolic efficiency, increases tissue tensile strength, increases bone density

Effects of increased psychological preparation for bouts of exercise (1)

increased mental readiness of an individual

Utility of Glycolysis

moderate to high intensity activity lasting for 30-50 seconds

Cognitive heart failure

occurs from a weakening of the heart and the heart cannot keep its usual rhythm

Single-set training

performing one set of each exercise

Posterior

positioned on the back or towards the back a.k.a dorsal

Consequences of "dress shoes"

shoes with a heel put the foot in plantarflexion position for extended periods of time leading to tightness in the gastrocnemius and soleus

Cardiac muscle as compared to striated muscle fibers

shorter and more tightly connected and have a built-in contraction rhythm

Two example biceps stabilization exercises

single leg dumbbell curls and single leg barbell curls

What has the greatest effect on increasing EPOC

splitting training sessions

Formula for Cardiovascular Efficiency

(Duration of Exercise (in seconds) x 100)/(recovery pulse x 5.6)

Three special considerations for obese/overweight clients

-Make sure client is comfortable -Exercises should be performed in a seated or standing position -Client may have other chronic diseases

Describe the program design for stabilization training (sets, reps, intensity, and rest period)

1-3 sets of 12-25 reps at intensity of 50-70% of 1RM; rest period of 0 s-1.5 min.

Describe the single-leg balance exercise movement

1. Draw navel in, activate the glutes and brace. 2. Lift one leg directly beside the anchoring leg whilst maintaining optimal alignment 3. Hold exercise for 5-20 seconds before slowly returning to starting position

Describe the exercise movement for squat Jump with Stabilization

1. Draw the navel in and activate the glutes 2. Jump up, extending the arms overhead. 3. Land softly and return arms to the side. Stabilize and hold for 3-5 seconds

Three strategies for helping clients persist

1. Reward Success 2. Facilitate Networks of Excellence 3. Have a strategy for setbacks

Beta-carotene: 1. RDA/AI 2. Daily Value 3. UL

1. none 2. none 3. 7 mg (11,655 IU)

Normal systolic reading

120-130 bpm

Number of bones involved in voluntary movement

177

Injury rate of sedentary adults in first 6 weeks of training

50-90%

Empathy

Action of awareness, understanding, and sensitivity of the thoughts, emotions, and experience of another without personally having gone through the same

"Q"

Cardiac Output

Energy Yielding

Conversion process in which chemical bonds are broken and energy is released

Potential side effects of zinc toxicity

Impaired immune function and low HDL cholesterol

Five training volume adaptations of High volume (Low intensity) resistance training

Increased muscle cross-sectional area, improved blood lipid serum profile, improved lean body mass, decreased body fat, and increased metabolic rate

(Inspiration/Expiration) involves active contraction

Inspiration (sometimes Expiration)

List the 8 essential amino acids

Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine

Potential side effects of niacin toxicity

Liver damage, flushing, nausea, and gastrointestinal problems

Semilunar Valves

Located at the base of the pulmonary trunk, and at the base of the aorta; prevent blood from flowing back into the ventricle

Goal of Phase 3 (Hypertrophy)

Maximal muscle growth

Describe the relationship between ligaments and vascularity

Poor vascularity; ligaments do not heal well

Consequence of a forward protruding head during core training

Preferential recruitment of the sternoclediomastoid resulting in compressive forces in the cervical spine, pelvic instability, and muscle imbalances from pelvo-ocular reflex

Ligament

Primary connective tissue for a joint made primarily of collagen as well as elastin

Prime mover/synergist/stabilizer/Antagonist in Chest press

Prime Mover: Pectoralis Major, Synergist: Anterior Deltoids and Triceps, Stabilizer: Rotator Cuff, Antagonist: Posterior Deltoid

Agonist Muscles

Prime movers; muscles most responsible for movement

Carbohydrate Loading

Program in which the client undergoes 4 days of glycogen depletion followed by 3 days rest and a high carbohydrate diet

Emphasis on ___ training may be more appropriate for obese clients

Proprioceptive

Troponin

Protein located on actin filaments that plays a role in muscle contraction by providing binding sites for both calcium and tropomyosin when a muscle is needed to contract

Three planes of motion

Sagittal plane, Frontal Plane, and Transverse Plane

Interventricular Septum

Separates the left and right ventricles

(Slow-Twitch/Fast-Twitch) muscle fibers are smaller in diameter in order to produce maximal tension and resist fatigue

Slow twitch fibers

Type I Muscle Fiber

Slow twitch fibers or red fibers; contains higher number of capillaries, mitochondria, and myoglobin

(Slow-twitch/Fast-twitch) muscle fibers are important for providing long term contraction; (Slow-twitch/Fast-twitch) muscle fibers are important in providing force and power

Slow-twitch;fast-twitch

Oxidative Phosphorylation

Slowest ATP-producing system; aerobic; activity longer than 30 seconds but becomes dominant at 2 minutes

Transverse Tubule

Small cylindrical invaginations of the sarcolemma of striated muscle fibers that conduct muscle action potential towards the center of the muscle fiber

Deconditioned

State of lost physical fitness including muscle imbalance, decreased flexibility, and lack of core and joint stability

Supersets are effective for what type of resistance training?

Strength endurance

Tendons

Structures that attach muscles to bone and provide the anchor form from which the muscle can exert force and control the bone and joint

Molecules involved in ATP-CP (Phosphagen system)

ATP and Creatine Phosphate (CP)

Three bioenergetic pathways for ATP production

ATP-CP (The Phosphogen system), Glycolysis (Lactic Acid Fermentation), Oxidative Phosphorylation

Five movements of the Frontal Plane

Abduction, Adduction, Lateral Flexion, Eversion, and Inversion

Neuromuscular Efficiency

Ability of neuromuscular system to enable muscles to work effectively in all planes of motion

Sensorimotor Integration

Ability of the nervous system to gather and interpret information and to select and execute the proper response

What are the three stages of response to stress (as outline by Selye)

Alarm reaction, resistance development, and exhaustion.

Rockport Walk Test

Subject walks as briskly as possible for 1 mile with HR monitor.Tester records HR and time of completion

Step Test

Subjects steps up and down on a 6-20 in platform at a given rate for a specific period or until exhaustion; Tester records stepping time and/or HR after exercise

Force-Couple

Synergistic action of muscles to produce movement around a joint

Stroke Volume

Amount of blood that is pumped out with each contraction of the ventricle

Explain the significance of the statement "The speed of muscular exertion is limited by neuromuscular coordination"

The body will only move within a range of speed that the nervous system has been programmed to allow

Describe the proper body position of the head when running

The head should remain in line with the LPHC which should be in line with legs

Tolerable Upper Intake Level (UL)

The highest average daily nutrient intake level likely to pose no risk to adverse health effects to almost all individuals in a particular life stage.

Flexibility

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

Systolic Blood Pressure

The pressure produced by the heart as it pumps blood in the body; "higher" number

Oxygen Uptake

The usage of oxygen by the body a.k.a oxygen consumption or VO2

Training Intensity

An individual's level of effort compared with their maximal effort

(Type I/Type II) muscle fibers are more predominantly recruited to increas the body's capacity to produce internal tension

Type II

Mechanical Specificity

Weight and movements placed on the body

Functional Strength

ability of the neuromuscular system to perform dynamic, eccentric, isometric, and concentric muscle actions in all three planes of motion

training volume

amount of physical training performed within a specified period

When should static stretching be performed

before and after the workout

Potential side effect of excess Vitamin D

calcification of brain and arteries, increased blood calcium, loss of appetite, and nausea

Potential side effects of magnesium toxicity

diarrhea

Potential side effects of vanadium toxicity

gastrointestinal irritation and fatigue

Nonsynovial joint

joints lacking a joint cavity, fibrous connective tissue or cartilage in the structure and show little to no movement

Example of strengthening exercises for forward head (during pulling/pushing assessment)

keeping head in neutral position for all exercises

Potential side effects of germanium toxicity

kidney toxin

Reactive training aims to generate (minimal/maximal) force output in a (minimal/maximal) amount of time.

maximal...minimal

Three components of warm-up for clients at the power level

self-myofascial release and dynamic stretching

Three components of warm-up for clients at strength level

self-myofascial release, active-isolated stretching, and cardiorespiratory exercise

Heart Rate

the rate at which the heart pumps

Interneurons

transmit nerve impulses from one neuron to another

Knowledge of Results

External feedback used after the completion of a movement to inform a client about the outcome of their performance

How extended periods of sitting causes rounded shoulders and head drooping

Force of gravity causes fatigue on the muscles

Torque

Force that produces rotation; dependent on the leverage of the muscles in relation to the resistance

FITTE Factors

Frequency, intensity, time, type, equipment

Annual Plan

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

Basic Function of Calcium Channel Blockers

Generally for hypertension and angina

Function of Elastin

Gives the ligament flexibility and elastic recoil

Three muscles classified as the "Hip Abductors"

Gluteus Minimus, Gluteus Medius, and the Tensor Fascia Latae (TFL)

Since submaximal oxygen demand is higher in youths than in adults, what implications are there in concern to youth training

Greater chance of fatigue and heat production in sustained higher-intensity tasks

Function of Vasodilators

Hypertension and cognitive heart failure

Basic Function of Nitrates

Hypertension and congestive heart failure

Goals of Phase 1 of OPT Model (5)

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

Goals of Phase 4 (Maximal Strength Training) (3)

Increase motor unit recruitment, increase frequency of motor recruitment, improve peak force

Pyramid Resistance training

Increasing or decreasing weight with each set

Primary focus of Stabilization Endurance training

Increasing the proprioception or controlled instability of the exercises

Describe progression of obese training programs

Initial programming should emphasize low intensity with a progression in duration (up to 60 min) and frequency (5-7 days) before increases in intensity; intensity should be no greater than 60-80% work capacity

Since maximum oxygen uptake, maximum exercise heart rate, and measures of pulmonary function decreas with age, what implications are there for fitness training

Initial workloads should be low and progressed gradually; 3-5 days a week for periods of 20-45 minutes at an intensity of 45-80% of peak

Functional Flexibility

Integrated, multiplanar soft-tissue extensibilty with optimum neuromuscular control through the full range of motion

Since submaximal oxygen demand is higher in youths than in adults, what considerations must be made in youth sport and athletic training

Intensive anaerobic exercise exceeding 10 seconds is not well tolerated (if stage II or III, provide sufficient rest periods)

Five movements in the transverse plane

Internal rotation, external rotation, left/right rotation, horizontal adduction, and horizontal abduction

Describe the proper body position of the knee complex when running

Knee must remain straight ahead

8 Muscles of the Movement system of the core

Latissimus Dorsi, Erector Spinae, Iliopsoas, Hamstrings, Hip Abductors, Hip Adductors, Rectus Abdominus, and External Oblique

Length-Tension Relationship

Length at which a muscle produces the greatest force; optimal muscle length at which the actin and myosin filaments in the sarcomere have the greatest degree of overlap.

Position for self-myofascial release of latissimus dorsi

Lie on the floor on one side with the arm closest to the floor outstreched and thumb facing upward with the foam roller positioned under the arm in the axillary region

Mode of training for obese or overweight individuals

Low-impact or step aerobics

Specific warm-up

Low-intensity exercise consisting of movements that mimic those included in more intense exercises to follow

Two example total body strength exercises

Lunge to Two-arm Dumbbell Press and Squat to Two-Arm Press

Example of horizontal adduction

Lying Flys

Goal of Strength Level

Maintain stabilization endurance while increasing prime mover strength

Give four examples of level 1 core exercises

Marching, Two-leg glute bridge, floor prone cobra, and prono-iso ab

As adults age, what seven functions decrease?

Maximum attainable heart rate, cardiac output, muscle mass, balance, coordination, connective tissue elasticity, and bone mineral density

Time under tension

Means to count the time the muscles are under tension

Skin-fold Calipers

Measure a client's amount of subcutaneous fat bu calculating the size of skin folds

Joint Receptors

Mechanoreceptors sensitive to pressure and acceleration/deceleration of a joint; react to extreme joint positions; initiate reflexive inhibitory response in surrounding muscles if there are too many stressors

Two example shoulder power exercises

Medicine ball scoop toss and medicine ball side oblique throw

Repetition Tempo at Strength Level

Moderate (2/0/2)

According to the NASM, what is the recommended amount of physical activity for adolescents?

Moderate to vigorous exercise, three or more days a week for a minimum of 20 minutes

Describe Balance exercise programs at the Strength Level (Phases 2-4)

More dynamic, eccentric movement through a full range of motion designed to improve neuromuscular efficiency of the entire kinetic chain

Abduction

Movement away from the midline of the body

Rotary Motion

Movement of the bones around a joint

Dynamic Functional Flexibility

Multiplanar soft tissue extensibility with optimal neuromuscular efficiency throughout a full range of motion

Altered Reciprocal Inhibition

Muscle inhibition incurred by tight agonist, resulting in decreased neural drive of its antagonist.

Prime Mover

Muscle that acts as the initial and main source of motive power

Muscular Endurance

Muscle's ability to contract for an extended period of time

Specific Adaptation in Stabilization Level

Muscular endurance and stability

If carbohydrate or total energy intake is too low, the body will use amino acids to provide energy. How must the amino acids be modified for this process? What is the waste product of this process?

Must be deaminated; removed amine group becomes ammonia (which is converted to urea in the liver)

Potential side effects of Vitamin B6 toxicity

Neurologic problems, numbness, and pain in limbs

Training Frequency

Number of training sessions that are performed during a given period (usually of 1 week)

Leading causes of death caused by chronic disease (5)

Obesity, cancer, cardiovascular disease, arthritis, and diabetes

Position of the heart

Oblique in the center of the thoracic cavity, anterior to the spine and posterior to the sternum

Four examples of Subjective Info

Occupation, lifestyle, medical, and personal information

Saddle Joint

One bone is articulated on top of the other allowing movement in two planes: flexion/extension in the sagittal plane and adduction/abduction in the frontal plane

What are five SAQ Speed Ladder Drills

One-ins, Two-ins, Side Shuffles, In-In-Out-Out, In-In-Out, and the Ali Shuffle

Sarcoplasm

Organelle similar to cytoplasm of the muscle fiber that stores calcium.

Overactive (4) and Underactive (4) muscles when the arms fall forward during an overhead squat

Over: Latissimus Dorsi, Teres major, and pectoralis major and minor Under: mid and lower trapezius, rhomboids, and rotator cuff

What muscles are overactive (4) and underactive (3) when the overhead squat is performed with turned out knees

Overactive: Adductor Complex, Short-head Biceps Femoris, TSL (Tensor Fasciae Latae), and Vastos Lateralis Underactive: Gluteus medius and maximus, and VMO (vastus medials oblique)

Turned out feet during an overhead squat assessment is due to what overactive (3) muscles and what underactive (4) muscles

Overactive: soleus, Lateral Gastrocnemius, and Short-head Biceps Femoris Underactive: Medial Gastrocnemius, Medial Hamstring Gracilis, Sartorius, and Popliteus

Prime mover/synergist/stabilizer/antagonist in overhead press

PM: Deltoids, Syn: Triceps, Sta: rotator cuff, A: Latissimus Dorsi

Prime mover/synergist/stabilizer/antagonist in Hip Extension

PM: Gluteus Maximus, Syn: Hamstring and Erector Spinae, Sta: Trans Abdominals, Internal obliques, and multifidus, A: Psoas

Prime Mover/synergist/stabilizer/antagonist in Row

PM: Latissimus Dorsi, Syn: Posterior Deltoids and Biceps, Sta: Rotator Cuff, A: Pectoralis Major

Circuit training

Performing a series of exercises, one after another, with minimal rest

Horizontal Loading

Performing all sets of an exercise (or body part) before moving on to the next exercise (0r body part)

Vertical Loading

Performing exercises on the OPT model one after another in a vertical manner down the template

At what level of the OPT model is corrective flexibility appropriate?

Phase 1 (Stabilization)

Phase(s) associated with Strength Level of OPT Model

Phase 2: Strength Endurance Training, Phase 3: Hypertrophy, Phase 4: Maximal Strength Training

Synergistic Dominance

Phenomenon in which a synergist takes over the function of a weak or inhibited prime mover in compensation

Autogenic Inhibition

Phenomenon in which prolonged golgi tendon organ stimulation provides inhibitory action to the muscle spindles located withinl the same muscle.

How should training of older adults begin?

Physical Activity Readiness Questionnaire (PAR-Q) and movement assessment

Axial Skeleton

Portion of the skeleton including the skull, rib cage and vertebral column; includes about 80 bones

When should active isolated stretching be performed? In what reps?

Preactivity warm-up; 5-10 reps of 1-2 seconds

Internal Feedback

Process in which sensory info is used by the body via length-tension (posture), force-couple relationships, and arthrokinematics to reactively monitor movement and the environment

Movement assessments for Seniors

Push, pull, OH Squat OR sitting/standing in a chair/ Single-Leg Balance

Assessments for obese training programs

Push, pull, squat OR Single-leg balance

Physical Activity Readiness Questionnaire (PAR-Q)

Questionnaire designed to help qualify a person for low to moderate to high activity levels; directed toward detecting any possible cardiorespiratory dysfunction

The "READ" acronym

Rapport, Empathy, Assessment, and Development

Consequence of shortening a muscle too much and stimulating it

Reduces the actin and myosin overlap, reducing force production

Since glycolytic enzymes are lower in youths than in adults, what considerations must be made in youth sport and athletic training

Resistance training should emphasize proprioception, skill, and controlled movement; reps should not exceed 6-8 per set for strength or 20 for endurance

Give four examples of level 3 core exercises

Rotation chest press, ball medicine ball pullover throw, front MB oblique throw, and woodchop throw

External Rotation

Rotation of a joint away from the midline

Internal Rotation

Rotation of a joint towards the midline

Extensibility if Gastrocnemius in sagittal, frontal, and transverse planes of motion

Sagittal: proper dorsiflexion of ankle frontal: inversion of calcaneus transverse: internal rotation of the femur

Extensibility in Sagittal, frontal, and transverse planes of motion through the Latissimus Dorsi

Sagittal: shoulder flexion Frontal: shoulder abduction Transverse: humerus rotation

Secondary (synergistic) muscles involved in inspiration (3)

Scalenes, sternocleidomastoid, pectoralis major

Two example back strength exercises

Seated Cable Row and Seated Lat Pull-down

Interatrial septum

Separates the right and left atria

Superset

Set of two exercises that are performed back to back without rest between them

Position for self-myofascial release of piriformis

Sit on top of foam roller with it positioned on the back of the hip with one foot crossed to the opposite knee

Davis's Law

Soft tissue models along the lines of stress

Tool for measuring blood pressure

Sphygomanometer

Two categories of core muscles

Stabilization and Movement

Building blocks of the OPT model

Stabilization, Strength, and Power

At What phase(s) of the OPT model is active flexibility appropriate?

Strength Level (Phases 2-4)

Heart rate zone and RER of Zone Two of Stage Training

Strength Level; 80-85% of heart rate zone (RER=.95-1.0); aerobic/anaerobic threshold

Two example tricep stabilization exercises

Supine ball dumbbell triceps extensions and prone ball dumbbell triceps extensions

Three possible consequences of joint dysfunction

Synergistic dominance, muscle inhibition, and decreased neuromuscular control

Stability

The ability of the body to maintain postural equilibrium and support the joints during exercise

Strength Endurance

The ability of the body to repeatedly produce higher levels of force for relatively prolonged periods.

Rate of force production

The ability of the muscles to exert maximal force output in a minimal amount of time

Force-Velocity Curve

The ability of the muscles to produce force with increasing velocity

Neuromuscular Efficiency

The ability of the nervous system to properly recruit the correct muscles to produce concentric force, reduce eccentric force and dynamically (isometrically) stabilize the body's structure in all three planes of motion

Intramuscular coordination

The ability of the neuromuscular system to allow optimal levels of motor unit recruitment and synchronization within a muscle

Strength

The ability of the neuromuscular ystem to produce internal tension

Agility

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

Postural Equilibrium

The ability to maintain balance

Why does running require high levels of neuromuscular efficiency?

The client is constantly regaining a center of gravity while changing directions at various speeds

Alarm Reaction

The initial reaction to a stressor

Strength Adaptation

The internal tension produced when an external force places demand on the neuromuscular system

General Adaptation Syndrome

The kinetic Chain's ability to adapt to stresses

Expiration

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

Training Plan

The specific outline created by a fitness professional to meet a client's goals

Rest Interval

Time taken to recuperate between sets or exercises

Reasoning behind Bioelectrical impedence

Tissues that are higher in water content conduct electrical currents with less resistance than adipose tissue

Three functions of Blood

Transportation, Regulation (of body temperature and acid balance), and Protection

Two example chest power exercises

Two-arm Medicine Ball Chest Pass and Rotation Chest Pas

What two nutrients do not have set ULs?

Vitamin E and magnesium

Net Protein Utilization

a measure of protein quality determined by comparing the amount of nitrogen retained in the body with the amount eaten in the diet

Protein Efficiency Ratio (PER)

a measure of protein quality determined by comparing the weight gain of a laboratory animal fed a test protein with the weight gain of an animal fed a reference protein.

Indirect calorimetry

a method used to estimate energy expenditure by measuring oxygen consumption and carbon dioxide production

Total volume of reps per exercise at: a. Power b. Strength c. Stabilization

a. 6-30 b. 8-36 c. 36-75

Potential side effects of phosphorus toxicity

alteration of parathyroid hormone levels, reduced bone mineral density

ACh Esterase

an enzyme found in the synaptic cleft that breaks down acetylcholine

Knee injuries that are not the result of contact are often the result of __ or ____ ___

ankle or hip dysfunction

When should dynamic stretching be performed

as a preactivity warm up

Frequency of training for obese or overweight individuals

at least 5 days per week

Mechanism of action of static stretching

autogenic inhibition

Example of strengthening exercises for elevated shoulders (during pulling/pushing assessment)

ball cobra

Two example leg stabilization exercises

ball squat and multiplanar step up to balance

Example of strengthening exercises for excessive forward lean

ball squats

Example of strengthening exercises for low back arches

ball squats

Single-set resistance training has been shown to benefit (beginner/advanced) clients

beginner

Lateral Flexion

bending of the spine from side-to-side or side-bending

Three functions of ligaments

bone-to-bone connection, static and dynamic stability, and input to the nervous system through proprioception

Pulmonary Arteries

carry deoxygenated blood from the heart to the lungs; one of the only arteries that carries deoxygenated blood

Adenosine Triphosphate (ATP)

cellular structure that supplies energy for biochemical reactions: composed of adenine, ribose, and three phosphates

Symptoms of coronary heart disease (6)

chest pain, heartburn-like sensations, shortness of breath, heart attacks, heart failure, and irregular heartbeat.

Epimysium

connective tissue that ensheathes the entire muscle

Pattern overload

consistently repeating the same pattern of motion, placing abnormal stress on the body

Most common cardiovascular disease

coronary heart disease

Three strategies for Stabilization training

corrective flexibility, training in a controlled, unstable environment, low loads, high repetition

Cardiorespiratory exercise decreases..? (10)

daily fatigue, anxiety, depression, coronary artery disease, hypertension, non-insulin dependent Type II diabetes, cancer, osteoporosis, and obesity

Two consequences of rest periods that are too long

decreased neuromuscular activity and decreased body temperature

Impact of knee injuries (involving ligaments) on kinetic chain

decreases neural control of muscles that stabilize the patella

Impact of ankle sprain on kinetic chain

decreases neural control to the gluteus medius and maximus leading to poor control of the lower extremities which can lead to injury

As the velocity of a concentric muscle contraction increases, it's ability to produce force ___. Why?

decreases; interference in the ability of actin and myosin cross bridging

Potential side effects of pantothetic acid toxicity

diarrhea and gastrointestinal disturbance (at 10,000 mg a day)

Synovial Fluid

egg white-liek substance responsible for lubrication of the joints

Potential side effects of iodine toxicity

elevated thyroid hormone concentration

What are most buying decisions based on?

emotion

Backside Mechanics

emphasis on the triple extension of the back leg including the actions of ankle plantarflexion, knee extensions, hip extension, and keeping the lumbar spine neutral

Frontside mechanics

emphasis on triple flexion of the front leg including the actions of ankle dorsiflexion, knee flexion, hip flexion, and keeping the lumbar spine neutral

HYPERTROPHY

enlargement of skeletal muscle fibers in response to increased volumes of tension; characterized by the increase in the increase in the cross-sectional area of individual muscle fibers

Downside to Horizontal Resistance training

excessive rest periods can overwhelm actual workout time

Flexibility requires ___ which requires a dynamic ___

extensibility...full range of motion

True or False: Connective tissues adapt just as quickly as muscles

false

True or false: strength endurance allows the body to use lower levels of force with lower repetitions and fewer sets

false

Two example chest strength exercises

flat dumbbell chest press and barbell bench press

Cardiorespiratory exercise increases...? (7)

flexibility, work/sport/recreational performance, sense of well-being, blood lipid profile, insulin sensitivity, and glucose tolerance

Potential side effects of potassium toxicity

gastrointestinal damage

Potential side effects of iron toxicity

gastrointestinal disease, increased risk of heart disease, oxidative stress

Basic Function of Beta-Blockers

generally used for hypertension but can also be used for arrhythmia

Obese BMI Range

greater than 30

Sulcus

groove in the bone that allows soft tissue such as a tendon pass through

Synergies

groups of muscles that are recruited by the CNS to provide movement

Potential side effects of Thiamin (vitamin b1) toxicity

headache, nausea, irritability, insomnia, rapid pulse, weakness (in doses exceeding 7,000 micrograms)

Congestive Heart Failure

heart function is diminshed

Unlike muscle endurance, strength endurance allows the body to use ___ levels of force with ___ repetitions (___ to ___) and ___ sets with minimal rest

high...less...more

The __ the intensity of exercise, the greater the EPOC

higher

VO2 max

highest rate of oxygen transport and utilization achieved at maximal physical exertion; can range from 40-80 mL x kg-1 x min-1 or 11-23 METs

___ loading refers to performing all sets of an exercise or body part before moving on to the next exercise or body part

horizontal

In individuals with diabetes, particularly Type I, ___ may occur several hours after exercise or during exercise; what considerations should be made in fitness and athletic training

hypoglycemia; glucose should be measure before, during, and after exercise. restoration of glucose may be necessary after exercise

Five training volume adaptations of low volume (high intensity) resistance training

increased neuromuscular efficiency, increased rate of force production, increased motor unit recruitment, increased rate coding, and increased motor unit synchronization

Effects of increased heart and respiratory rate (3)

increases cardiorespiratory system's capacity to do work, increases blood flow to active muscle tissue, and increase oxygen exchange capacity

Benefit of Active Isolated Stretching

increases motor neuron excitability, creating reciprocal inhibition of the muscle being stretched

Effects of increased tissue temperature (4)

increases rate of muscle contraction, increases efficiency of opposing muscle contraction and relaxation, increases metabolic rate, and increases soft tissue extensibility

One adaptive benefit of cardiorespiratory exercise is that it (increases/decreases) resting heart rate and (increases/decreases) exercising heart rate.

increases...decreases

Force

influence applied by one object on another resulting in the acceleration or deceleration of an object

Second exercise of superset

integrated exercise performed in a less stable environment to challenge the stabilization muscles

Muscles involved in expiration

internal intercostals and abdominals

Condyloid (Condylar or Ellipsoidal) Joint

joint in which the condyle of one bone fits into the elliptical cavity of another; movement normally occurs in a single plane of motion with minimal movement in the others

Arthrokinematics

joint motion

Gliding (Plane) Joint

joint that moves back and forth or side-to-side

Superior Vena Cava

large, short VEIN that carries deoxygenated blood from the upper half of the body to the right atrium

Research shows that optimum stride length at maximum velocity has a high correlation to ____

leg length

Two example leg strength exercises

leg press and barbell squat

Time

length of time engaged in an activity

Mode of exercise for individuals with diabetes

low-impact activities

General warm-up

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

Aorta

main, branching artery of the body originating form the Left ventricle and extending into the abdomen; distributes oxygenated blood

Muscle Spindles

major sensory organs of the muscle that sit parallel to the muscle fibers; sensitive to changes in length and rate of change in length; contracts when excited

Potential side effects of Folic Acid toxicity

masks symptoms of vitamin b12 deficiency (neurological problems)

Diastolic Systolic Reading

maximum pressure within the arteries through a full cardiac cycle; "lower" number

Objective information

measurable data about a client's physical state

Golgi Tendon Organs

mechanoreceptors sensitive to changes in muscular tension and rate of the tension change; when excited, cause muscles to relax

Myofibrils contain ___ which act as the actual contractile components of muscle tissue

microfillaments

Type

mode or activity used

Ball and socket joints

most mobile joints that allow movement in all three planes

Arthrokinematics

motion of the joints

Eversion

movement of the foot (calcaneous and tarsals) away from the midline

Inversion

movement of the foot towards the midline

Joint motion

movement that occurs on a perpendicular plane of motion

Adduction

movement toward the midline of the body

Three examples of balance exercises at the Power level (Phase 5)

multiplanar hop with stabilization, box hop-up with stabilization, and box hop-down with stabilization

(single-set/multple-set) training is promoted as being more beneficial for strength and hypertrophy gains in ADVANCED clients

multiple set

Type IIa Muscle Fibers

muscle fibers with higher oxidative capacity and fatigue more slowly

Type IIb Muscle Fibers

muscle fibers with low oxidative capacity and fatigue quickly

Synergist Muscles

muscles that assist prime movers

Antagonist

muscles that oppose the prime mover

Location of Golgi Tendon Organs

musculotendinous junction

Hypertrophy is believed to result from enlargement in the ___

myofibril proteins

Heart Rate Zones for the following cardiovascular efficiency and Rockwell categories; poor, fair, average, good, and very good

poor and fair=zone 1 average and good=zone 2 very good=zone 3

Appendicular Skeleton

portion of the skeleton including the upper and lower extremities, as well as the shoulder and pelvic girdles

Proximal

position nearest the center of the body or point of reference

Superior (Anatomic Location)

positioned above a reference point

Inferior (Anatomic Location)

positioned below a reference point

Distal

positioned farthest from the center of the body or point of reference

Anterior

positioned on the front or towards the front of the body a.k.a. ventral

Medial

positioned relatively closer to the midline of the body i.e. adductors

Potential side effects of Chromium toxicity

potential adverse effects on liver and kidneys; possibly mutagenic

Heart rate zone and RER of Zone Three of stage training

power level; 85-90% of heart rate zone (RER=1.1); anaerobic

Tropomyosin

protein located on the actin filaments of the sarcomere that blocks binding on myosin binding sites on actin while the muscle is in a relaxed state

Cool-down

provides the body with a transition from exercise back t a steady rest state

Eccentric actions are associated with force ____; concentric actions are associated with force ____.

reduction...production

"Lengthening" of the muscle in Eccentric motion

return to resting length.

Two example shoulder strength exercises

seated dumbbell shoulder press and seated shoulder press machine

Two example biceps strength exercises

seated two arm dumbbell biceps curl and bicep curl machine

Techniques for functional flexibility

self-myofascial release and dynamic flexibilty

Techniques for active flexibility

self-mysofascial release and active-isolated stretching

Three components of warm-up for clients at stabilization level

self-mysofascial release, static stretching, and cardiorespiratory exercise

Protein requires approx. ___ times the water for metabolism than carbohydrates or fat.

seven

Two example shoulder stabilization exercises

single leg dumbbell scaption and seated stability ball military press

Five example exercises of Balance training at the Strength Level (Phases 2-4)

single leg squat, single leg squat touchdown, single leg Romanian deadlift, step up to balance, and lunge to balance

Example of strengthening exercises for turned out feet

single-leg balance reach

Four examples of Stabilization Level balance exercises

single-leg balance, single-leg balance reach, single-leg hip internal/external rotation, and single-leg lift and chop

Those who are certain about what they want to accomplish are up to ___ more likely to successfully make life changes than those who are less certain

six

Capillaries

smallest blood vessels that connect venules to the arterioles; location of exchange of oxygen, nutrients, and waste

Example of strengthening exercises for arms falling forward

squat to row

In which category of the OPT model does the specific adaptation of muscular endurance fall

stabilization

Maximal strength can be improved through ____ ____

stabilization training

Stabilizer muscles

stabilizes while agonist and synergist muscles work

Mechanoreceptors

structures specialized to sense distortion in tissue in response to mechanical force

Perkinje Fibers

structures that passes the impulses to the ventricles

Two components of fitness assessment

subjective and objective information

Neuromuscular efficiency

the ability of the nervous system to communicate effectively with the muscular system

Integrative Function

the ability of the nervous system to interpret stimuli and generate the appropriate response

Sensory Function

the ability of the nervous system to sense changes in the internal and external environment

Speed

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

Maximal strength

the maximum force that a muscle can produce in a single, voluntary effort, regardless of how fast the load moves

Acetylcholine (ACh)

the neurotransmitter that controls skeletal muscle contraction -stored in synaptic vesicles

Exercise Selection

the process of choosing exercises for program design that allow for the optimal achievement of the desired adaptation

Motor Control

the study of posture and movements and involved structures and mechanisms that the CNS uses to assimilate and integrate sensory information with previous experience

Stage training

three-stage programming system that uses different heart rate zones based off one's RER

The purpose of a business is always ___

to create and keep a customer

First exercise of superset

traditional strength exercise to elicit prime mover strength

controlled instability

training environment that is as unstable as can be safely controlled by an individual.

multisensory condition

training environment that provides heightened stimulation to proprioceptors and mechanoreceptors

Training Volume is dependent on what 7 variables?

training phase, goals, age, work capacity, recoverability, nutritional status, and injury history

Internodal Pathways

transfer the impulse form the sinoatriual node to the atroventricular (AV) node

True or False; in the client's mind, the value of a health and fitness professional's service must outweigh their cost

true

Give examples of the modes of youth training

walking, jogging, running, games, activities, sports, water activity, and resistance training

Motor unit

where a motor neuron and its corresponding muscle fibers innervate


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