NASM > Nasm Study Quide > Flashcards

Nasm Study Quide Flashcards

(75 cards)

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1
Q

What is the overactive muscles when the foot and ankle are turned out?

A

Gastrocnemius/ soleus
Hamstring complex

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2
Q

What is the underactive muscles when the foot and ankle are turned out?

A

Anterior and posterior tibialis
Gluteus Maximus and medius

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3
Q

Overactive muscle when knees are valgus? (Caved in)

A

Tensor fascia latae (TFL)
Adductor complex

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4
Q

Underactive muscle when knees are valgus? (Caved in)

A

Gluteus Maximus and medius
Anterior and posterior tibialis

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5
Q

Overactive LPHC? Low back arches

A

Hip flexor (rectus femoris, psoas, TFL
Lumbar extensor (Low back muscle)
Latissimus dorsi (Large back muscle)

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6
Q

Underactive LPHC ( Low back arches)

A

Gluteus Maximus
Hamstring complex
Abdominals

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7
Q

Overactive LPHC (Excessive forward trunk leaning)

A

Hip flexors
Gastrocnemius/ soleus
Rectus abdominis and external obliques

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8
Q

Underactive LPHC (Excessive forward trunk leaning)

A

Gluteus Maximus
Hamstring complex
Lumbar extensor

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9
Q

Overactive LPHC and Shoulder
(Arms fall forward)

A

Latissimus dorsi
Pectoralis major and minor
Teres major

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10
Q

Underactive LPHC and Shoulder
(Arms fall forward)

A

Middle and lower trapezius
Rhomboids
Posterior delt
Portions of the rotator cuff

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11
Q

Overactive shoulder (Scapular elevation)

A

Levator scapulae (posterior neck muscles)
Upper trapezius

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12
Q

Underactive shoulder (Scapular elevation)

A

Lower trapezius

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13
Q

Overactive head jutts forward

A

Levator scapulae
Sternocleidomastoid

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14
Q

Underactive head jutts forward

A

Deep cervical flexor (deep neck stabilizer muscle)

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15
Q

What are the 5 kinetic chain points

A

Feet and ankles, knees, LPHC, shoulders, head and neck

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16
Q

What is blood pressure <120/80 considered?

A

Normal

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17
Q

What is 120-129/<80 blood pressure considered?

A

Elevated
Lifestyle changes

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18
Q

What is 130-139 blood pressure considered? 80-89

A

Stage 1 hypertension
Lifestyle changes and medical monitoring

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19
Q

What is > 140 >90 blood pressure considered?

A

Lifestyle changes and medical monitoring and medications

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20
Q

What is blood pressure >180/ >120 considered?

A

Hypertensive crisis
Seek immediate medical attention

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21
Q

Concept that combined all forms of exercise into one system: Flexibility, cardio respiratory, core, balance, plyometric, speed, agility, quickness, and resistance training is what concept?

A

Integrated training

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22
Q

Determine the amount of stress placed on the body and lead to physical adaptations that occur such as increased strength, endurance, weight loss, or muscle gain

A

Acute variables

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23
Q

Reactive or jump training

A

Polymeric (reactive training)

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24
Q

Exercise characterized by the expression of muscular power

A

Polymeric training

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25
What exercise improves the stretch shortening cycle?
Polymeric exercise
26
What is a system of progressive exercise and is aimed to develop fundamental motor abilities for people to be more faster, increase agility, reaction time, sprinting velocity, and lower body power?
SAQ Training
27
What training propels the body as quickly as possible, accelerate and decelerate as fast as possible, change direction with ease and speed change?
SAQ training
28
What is phase 1 of the OPT model?
Stabilization endurance training
29
What is superset sequence used in
Strength endurance training
30
Maximal training and rate of force production?
Power training
31
What law is it that soft tissues will model along the lines of stress
David’s law
32
What is Tabata training?
Type of HIIT training performed at 170% of VO2 max
33
What is Fartlek training?
Unstructured and low combines Low, moderate, and high intensity efforts into one workout
34
What is the core also know as
The lumbo- pelvic hip complex (LPHC)
35
What do rotatores do?
Stabilize and rotate spinal segments
36
Function of the multifidus?
Stabilize, extend and rotate spine
37
Function of the transverse abdominis
Increase inta- abdominal pressure
38
Function of the diaphragm?
Regulate inspiration
39
Function of Quadratus lumborum?
Lateral flexion of spine, elevation of pelvis
40
Function of external abdominal obliques
Spinal flexion, lateral flexion, and contralateral rotation
41
Function of internal abdominal obliques
Spinal flexion, lateral flexion, and ipsilateral rotation
42
Function of Illiopsoas (iliacus + psoas)
Hip flexion (hip adduction and external rotation)
43
Attach on or near the vertebra and have short attachments ranging between one and two vertebrae segments- provide dynamic control of the spinal segments that limit excessive compression, shear, and rotational forces between spinal segments
Local muscles
44
45
Local muscles primarily consist of ?
Type 1 (slow twitch) muscle fibers- have high density of muscle spindles
46
Superficial on the trunk- act to move the trunk, transfer loads between the upper and lower extremities and provide stability of the spine by stabilizing multiple segments together as functional units- concentric force production and eccentric deceleration during dynamic activities
Global muscles
47
What muscles create anterior pelvic tilt?
Overactive hip flexors and erector spinae, underactive abdominals
48
What causes posterior pelvis tilt?
Overactive hamstrings, rectus abdominis, underactive erector spinae
49
What if force production eccentric or concentric ?
Concentric
50
What is force reduction eccentric or concentric?
Eccentric
51
What is dynamic stabilization?
Isometric
52
Individual seeks to maintain postural within a stationary position- standing on one foot
Static balance
53
54
Individual seeks to maintain balance within a stationary limit of stability- based supporting body is moving- riding a skateboard
Semi dynamic balance
55
Person seeks to maintain their center of mass over an every changing limit of stability- running on uneven surfaces
Dynamic balance
56
What system is controlled by sensory receptions in the inner ear and provide the brain information about spatial orientation and movement of the head space
Vestibular system
57
Changing balance surface (stable —-> unstable) Shoes on vs barefoot
Somatosensory
58
Jump or reactive training- uses explosive movements, bounding, jumping or forceful upper body movements to develop muscles power
Polymetric training
59
What is the term to generate force as quickly as possible?
Rate of force production
60
Improves the elastic properties of connective tissue and muscle fibers by enhancing stored elastic energy through the eccentric phase and releasing it during the concentric phase to increase force production
Stretch- shortening cycle
61
What is the eccentric phase ? Deceleration or acceleration
Deceleration- preloading or stretching of the agonist muscle- elastin energy is stored and muscles spindles are stimulated
62
63
What is referred to the transition period that represents time between the eccentric phase and the initiation of the concentric contraction?
Amortization phase - eccentric phase ends to the time when the concentric muscle contraction begins (electromechanical delay)
64
What phase is the bodies response to the events that occurred during the eccentric and amortization phase?
Concentric phase- used stored elastic energy from the eccentric phase to either enhance muscle force production or dissipate the energy as heat
65
How long should you allow days between intense polymeric training
At least 1 day, 48-72 between sessions is recommended for novice individuals
66
How long should rest times be in polymeric training
60-120 seconds between drills
67
Triple flexion that includes the synchronized movement of ankle dorsiflexion, knee flexion, and hip flexion
Frontside mechanics- associated with better stability, less braking force, increased forward driving force
68
What is SAQ
Speed, agility and quickness that stimulates muscular, neurological and connective tissue, cardiovascular adaptations
69
70
Triple extension, movement of ankle plantar flexion, knee extension, hip extension
Backside mechanics
71
How many times a week can young athletes perform SAQ training
One to three times per week with four to eight drills per workout- one to four sets on each drill with 3-5 reps, 15-60 seconds of rest
72
For weight loss how often should someone do SAQ workout?
One to two workouts per week- 3 to 4 sets of 5 religions, 15-60 seconds of rest between reps
73
How many drills for beginner for SAQ
4-6 drills, 1-3 sets rest 15-60 seconds (cone shuffling, agility ladder drills
74
How many drills for intermediate for SAQ
6-8 drills, 3-4 sets, 3-5 reps, 0-60 seconds rest (5-10-5, T-Drill, Box Drill, and Stand Up)
75
How many drills for intermediate for SAQ
6-10 drills , 3-5 sets, 3-5 reps, 0-90 second rest (Modified Box Drill, Partner Mirror Drill, and timed Drills)
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