NASM > Chapter 1 > Flashcards

Chapter 1 Flashcards

(71 cards)

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1
Q

Definition of Obesity

A

Excess body fat
BMI>30

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2
Q

Three components of evidence based practice

A

Individual professional expertise
Client values and expectations
Best external evidence

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3
Q

Kinesiology

A

Study of movement as it relates to anatomy and physiology

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4
Q

Peer Reviewed Research

A

Process of subjecting an author’s scholarly work to the scrutiny of others who are experts in the same field

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5
Q

Musculoskeletal system

A

Combined, integrated system of all muscles and bones in the body

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6
Q

Overweight

A

BMI>25

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7
Q

De conditioned

A

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

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8
Q

Muscle imbalance

A

Muscles on either side of a joint have altered length-tension relationships

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9
Q

Joint stability

A

Support provided by tissues surrounding a joint to maintain and provide control during movement

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10
Q

Name five external factors that affect health aside from a person’s choices

A

Socioeconomic status
Natural disasters
Genetics/Epigenetics
Healthcare access
Location/Environment

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11
Q

WHO definition of health

A

A state of complete physical, mental and social well being, not merely the absence of disease or infirmity

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12
Q

Morbidity

A

The state of having a disease

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13
Q

Mortality

A

The state of death or dying

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14
Q

Homeostasis

A

The process by which the human body responds to the environment and strives to maintain a stable equilibrium

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15
Q

Seven pillars in the spectrum of health

A

Positive health
Better health
Freedom from sickness
Unrecognized sickness
Mild sickness
Severe sickness
Death

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16
Q

Acute disease

A

Medical condition that occurs suddenly and can be treated in a short period of time

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17
Q

Chronic disease

A

Medical condition that persists for a long duration or cannot be cured, lasting 3 months or more.

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18
Q

Top three preventable causes of death (WHO)

A

Smoking
Obesity
Alcohol

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19
Q

Top three leading causes of death (WHO)

A

Ischemic heart disease
Stroke
COPD

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20
Q

True or False: 90% of US healthcare expenditures are applied to treating chronic physical or mental diseases

A

True

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21
Q

Name one of the biggest factors in developing a chronic disease

A

Sedentary lifestyle, or lack of physical activity

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22
Q

What percentage of people do not meet physical activity guidelines goals?

A

3/4 adults and 8/10 adolescents

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23
Q

What are the strongest overall predictors of death, disability and disease?

A

Physical activity as measured by aerobic fitness and conditioning (VO2 max)

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24
Q

Should individuals with chronic health conditions obtain clearance from their doctor before beginning a fitness program?

A

Yes

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25
Cholesterol
A waxy fat-like substance located in body cells
26
True or False: BMI is a reasonable substitute for more precise, objective measurements of body composition when working with an individual
False
27
What is the most common root cause of cardiovascular disease?
Ischemic heart disease, or narrowing of the coronary arteries that supply blood and oxygen to the heart muscle
28
Can habitual aerobic activity and aerobic fitness prevent heart disease? Second heart attack?
Yes and Yes
29
Exercise
Structured form of human movement to elicit a physical adaptation
30
Physical activity
Natural, unstructured movement throughout a person’s day that still expends energy and can be of various intensities
31
List the five classes of blood pressure
Normal (120/80) Elevated (120-129/80) Stage I HTN (130-139/80-89) Stage II HTN (140/90 and higher) HTN crisis (180/120)
32
When bloods pressure is chronically elevated, what occurs to cardiovascular risk?
Doubles
33
True or False: Exercise can help keep BP levels normal and healthy over the long term
True: Being physically active can lower SBP by 4-9 mm on average
34
35
List five major lifestyle interventions for HTN
Exercise Maintain healthy weight Smoking cessation Alcohol cessation Reduce stress
36
Name two diseases associated with elevated cholesterol.
Ischemic heart disease Stroke
37
What type of cholesterol is found in plaques within blood vessels?
LDL
38
What type of cholesterol moves cholesterol particles from the periphery back to the liver?
HDL
39
What are the recommended levels of LDL and HDL?
LDL < 100 mg/dL HDL > 60 mg/dL
40
Is exercise helpful for Type I diabetes?
Yes: Exercise helps improve glucose management and QOL
41
Why is exercise a good prevention tool for Type II diabetes?
Exercise can help prevent obesity, which contributes to insulin resistance, which is one pathway to Type II diabetes
42
True or False: Physical activity reduces the risk of cancer
True
43
Glucose
The simplest form of carbohydrate used by the body for energy
44
Insulin resistance
Inability of cells to respond to insulin, which occurs in Type III diabetes
45
COPD
General term used to describe progressive lung diseases, including emphysema, chronic bronchitis, and refractory asthma
46
Exercise can improve the body’s ability to use oxygen. What is one exercise recommended to improve or stabilize COPD?
Brisk walking
47
What is one way by which physical activity and exercise help manage stress and anxiety?
These therapies release endorphins (hormones) in the brain that reduce the perception of pain and increase feelings of well being
48
What type of muscle is vital to ensure optimal health across the lifespan?
Skeletal muscle
49
Skeletal muscle
Type of muscle that connects to bones and generates the forces for movement
50
Name two common issues at the foot and ankle complex
Ankle sprain Plantar fasciitis
51
Sprain
Stretching or tearing of ligaments
52
Plantar fasciitis
Inflammation of the fibrous tissue along the bottom of the foot, resulting in intense heel pain
53
Three common knee injuries
Patellar tendinitis ACL tears MCL tears
54
Name five causes of knee pain
Arthritis Acute injury Overuse injury Obesity Inactivity
55
What is one fitness strategy that can reduce knee injuries?
Regular flexibility and strength training plans with a comprehensive warm up
56
Technical name for the core of the body
Lumbo-pelvic-hip complex (LPHC)
57
What is the result of an unstable or weak core?
The limbs cannot properly produce force and predisposes an individual to back and hip pain
58
How many adults experience back pain in their lifetime?
80%
59
Patellar tendonitis
Inflammation or injury of the tendon that connects the patella (kneecap) to the tibia (shin)
60
ACL tear
Stretch, partial tear or complete tear of the anterior cruciate ligament of knee
61
MCL tear
Stretch, partial tear, or complete tear of the medial collateral ligament of knee
62
What specific movement can predispose to shoulder pain and injury, especially if done incorrectly?
Overhead lifting or reaching
63
Shoulder impingement syndrome
Pain caused by rotator cuff tissues rubbing against the acromion bone of the shoulder
64
Name two consequences of chronic poor posture
Headaches Neck pain
65
Text Neck
Neck pain due to excessive prolonged flexion while habitually using a cell phone
66
Who is likely to develop a forward head posture that could contribute to neck pain?
Computer and office workers who stare at a screen for prolonged periods
67
What is the role of a CPT in the healthcare spectrum?
To design safe and effective exercise programs to help clients reach health, wellness and fitness goals
68
What are the three stages of the sales process?
Identify customer needs Communicate solutions Ask for a financial commitment to solve the needs of the customer
69
Open ended question
A non directive question that cannot be answered yes or now and requires critical thinking to formulate a response
70
What is working the floor?
A rapport building technique where fitness professionals walk around the gym floor talking to members without overtly presenting a sale
71
Forecasting
Business management technique that helps predict how much work is needed to meet a revenue goal
NASM
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