Nasm Study Complete – Flashcards
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Subjective Information
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Information that is gathered from a prospective client to give the health and fitness professional feedback regarding personal history such as occupation, lifestyle and medical background.
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Program Design
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A purposeful system or plan put together to help an individual achieve a specific goal.
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Biomechanics
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A study that uses principals of physics to quantitatively study how forces interact within a living body.
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Dietary Supplement
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A substance that completes or makes an addition to daily dietary intake.
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Proprioceptively enriched environment
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An unstable (but controlled) environment where exercises are performed that causes the body to use its internal balance and stabilization mechanisms
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Reactive Training
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Exercises that use quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction.
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Obesity
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Fastest growing health problem in the US
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The Nervous System
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It is a conglomeration of billions of cells forming nerves that are specifically designed to provide a communication network within the human body
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nervous system, skeletal system and muscular system
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kinetic chain
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Heart
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Muscular pump that rhythmically contracts to push blood throughout the body
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Dynamic Joint Stabilization
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The ability of the kinetic chain to stabilize a joint during movement.
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Speed
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The ability to move the body in one intended direction as fast as possible.
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The Core
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The lumbo-pelvic -hip complex and the thoracic and cervical spine, where the body's center of gravity is located
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Flexibility
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The normal extensibility of all soft tissues that allow the full range of motion of a joint.
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Nutrition
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The sum of the processes by which an animal or plant takes in and uses food substances.
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Blood
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Acts as a medium to deliver and collect essential products to and from the tissues of the body.
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Protein
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Amino acids linked by peptide bonds.
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Diabetes
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Chronic metabolic disorder, in which the body's ability to produce insulin or to utilize glucose is altered
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Rate of force production
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How quickly a muscle can generate force
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Superior
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Positioned above a point of reference.
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Dynamic Range of Motion
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The combination of flexibility and the nervous system's ability to control this range efficiently.
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General Adaptation Syndrome
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The kinetic chain's ability to adapt to stresses placed on it.
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Multisensory Condition
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Training environment that provides heightened stimulation to proprioceptors and mechanoreceptors.
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Cardiorespiratory system
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A system comprised of the cardiovascular and respiratory systems
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Rate of Force Production
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Ability of muscles to exert maximal force output in a minimal amount of time.
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Acute Variables
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Important components that specify how each exercise is to be performed.
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Inferior
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Positioned below a point of reference.
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sensory function
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The ability to sense changes in either external or internal environments
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Neromuscular efficiency
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The ability of the neuromuscular system to allow agonists, antagonists, and stabilizers to work synergistically and control the entire kinetic chain in all three planes of motion
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Estimated Average Requirement (EAR)
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The average daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals who are in a particular life stage and gender group.
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Controlled Instability
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Training environment that is unstable as can safely be controlled by an individual.
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Blood Vessel
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A hollow tube that allows blood to be transported to and from the heart
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General Warm-Up
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A low intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow.
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Hypertension
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blood pressure of 140/90 or higher
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integrative function
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The ability to analyze and interpret sensory information to allow for proper decision making, which produces appropriate response
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Repetition (Rep)
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One complete movement of a single exercise.
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Distal
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Positioned farthest from the center of the body.
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Recommended Dietary Allowance (RDA)
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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 and gender group.
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Extensibility
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The capability to be elongated or stretched.
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Adequate Intake (AI)
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A recommended average daily nutrient intake level, based on observed approximations or estimates of nutrient intake that are assumed to be adequate for a group of healthy people. This measure is used when an RDA cannot be determined.
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Deconditioned
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A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and/or a lack of core and joint stability
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Specific Warm-Up
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Low intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow
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Mediastinum
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The space in the chest between the lungs that contains all the internal organs of the chest, except the lungs.
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Motor function
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Neuromuscular response to sensory information
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Dynamic Functional Flexibility
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Multiplanar soft tissue extensibility with optimal neuromuscular efficiency throughout the full range of motion.
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Anterior (or Ventral)
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On the front of the body.
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Alarm Reaction
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The initial reaction to a stressor.
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Osteopenia
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The precursor to osteoporosis. indicated by reduced bone mass.
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Capillaries
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The smallest blood vessel that is the location where substances such as oxygen, nutrients, hormones, and waste products are exchanged between tissues
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Set
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A group of consecutive repetitions.
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Muscle Imbalance
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Alteration of muscle length surrounding a joint
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Osteoporosis
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Condition in which there is a decrease in bone mass and density as well as an increase in the space between bones, resulting in porosity and fragility.
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Posterior (or dorsal)
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On the back of the body.
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Postural distortion patterns
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Predictable pattern of muscle imbalances
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The Central Nervous System
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Sensory/Afferent neurons transmit nerve impulses from effector sites to
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Superset
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Set of two exercises that are performed back to back without any rest time between them
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Resistance Development
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The body increases its functional capacity to adapt to the stressor.
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The Neuron
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The functional unit of the nervous system
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Tolerable Upper Intake Level (UL)
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The highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group. As intake increases above the UL, the potential risk of adverse health effects increases.
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Cardiovascular system
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Comprised of the heart, the blood it pumps, and the blood vessels that transport the blood from the heart to the tissues of the body
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Osteoarthritis
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Degeneration of cartilage in joints
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Interneurons
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Transmits information from one neuron to another
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Medial
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Positioned near the middle of the body
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Exhaustion
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Prolonged stress or stress that is intolerable and will produce this distress to the system.
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Prime mover
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The muscle that acts as the main source of motive movement
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Relative Flexibility
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The tendency of the body to seek the path of least resistance during functional movement patterns
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Periodization
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Division of a training program into smaller, progressive stages
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Arthritis
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Inflammatory condition that mainly affects the joints.
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Motor/efferent neurons
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Transmits information from cns to effector sites
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Lateral
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Refers to a position relatively farther away from the midline of the body or towards the outside of the body.
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Repetition Tempo
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Power: explosive (x/x/x) Strength: Moderate (2/0/2) Stabilization: Slow, emphasizing eccentric, concentric, and isometric muscle groups. (4/2/1)
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Altered Reciprocal Inhibition
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The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist.
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Proprioception
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The cumulative neural input to the central nervous system from mechanoreceptors that senses position and limb movement
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Arteries
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Vessels that transport blood away from the heart
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Central Nervous System
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Composed of the brain and spinal cord & it interprets information
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Rheumatoid Arthritis
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Degenerative joint disease in which the body's immune system mistakenly attacks its own tissues.
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Carbohydrates
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Neutral compounds of carbon, hydrogen, and oxygen (such as sugars, starches, and celluloses) which make up a large portion of animal foods.
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Contralateral
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Positioned on the opposite side of the body.
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Principle of Specificity or (SAID) or Specific Adaption to Imposed Demands.
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Principle that states the body will adapt to the specific demands that are placed on it.
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Neuromuscular efficiency
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The ability of the body's nerves to effectively send messages to the body's muscles
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Intramuscular Coordination
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The ability of the neuromuscular system to allow optimal levels of motor unit recruitment and synchronization within a muscle.
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Synergistic Dominance
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The neuromuscular phenomenon that occurs when synergists take over the function of a weak or inhibited prime mover.
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The Atrium
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The superior chamber of the heart that receives blood from the veins and forces it into the ventricles.
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Ventricles
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_____ are chambers located inferiorly on either side of the heart.
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Cancer
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Any of various types of malignant neoplasms, most of which invade surrounding tissues, may spread to several sites and are likely to recur after attempted removal.
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relay info to and from brain
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12 cranial nerves, 31 pairs of spinal nerves, and sensory receptors
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Ipsilateral
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Positioned on the same side of the body
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Mechanical Specificity
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Refers to the weight and movements placed on the body.
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Intermuscular Coordination
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The ability of the neuromuscular system to allow all muscles to work together with proper activation and timing between them.
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Agility
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The ability to accelerate, decelerate, stabilize, and change direction quickly, while maintaining proper posture
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Arthrokinematics
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The motions of joints in the body
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Arthrokinematic Dysfunction
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Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint
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Sagittal Plane
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An imaginary bisector that divides the body into left and right halves.
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Neuromuscular Specificity
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Refers to the speed of contraction and exercise selection.
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Quickness
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The ability to react and change body position with maximum rate of force production, in all planes of motion, from all body positions, during functional activities.
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Restrictive lung disease
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The condition where ability to expand lungs is decreased
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Training Intensity
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An individuals level of effort, compared with their maximal effort, which is usually expressed as a percentage.
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Obstructive Lung Disease
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condition where lung tissue is normal, but flows are restricted
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EPOC or excess post exercise oxygen consumption.
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The state in which the body metabolism is elevated after exercise. It has been shown that splitting the training session into multiple session has the greatest impact
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mechanoreceptors
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sensory receptor responsible for sensing distortion in body tissues. muscle spindles, Golgi tendon organs, joint receptors
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Metabolic Specificity
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Refers to the energy demand placed on the body.
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Flexion
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The bending of a joint, causing the angle to the joint to decrease.
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Objective information
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Information that is measurable like heart rate or waist size.
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Muscle spindles
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Fibers that are sensitive to change in length of muscle and rate of that change, major sensory organs of muscle. parallel to muscle fibers. transmit info to cns when stretched. causes muscle to contract to prevent overstretching/ stretching too fast.
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Strength
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The ability of the neuromuscular system to produce internal tension to overcome an external force.
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Expiration
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The exhalation of air during the process of breathing
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Extension
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The Straightening of a joint, causing the angle to the joint to increase.
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Lipids
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A group of compounds that includes triglycerides (fats and oils), phospholipids, and sterols.
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Frontal Plane
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An imaginary bisector that divides the body into front and back halves.
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Golgi Tendon Organs
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Sensitive to change in tension of the muscle and the rate of that change. musculotendinous junction. sensitive to changes in muscular tension and rate of tension change. causes relaxation to prevent xs stress/injury.
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Bioenergetics
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Looks at how chemical energy is converted into mechanical energy
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Autogenic Inhibition
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The process when neural impulses that sense tension is greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.
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Aerobic
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An action that occurs in the presence of oxygen
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Pattern Overload
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Constantly repeating the same pattern of motion, which may place abnormal stresses on the body.
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Joint Receptors
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In and around joint capsule. Responds to pressure, acceleration and deceleration of joint. signals extreme joint positions. Initiates reflexive inhibitory response in surrounding muscles.
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Abduction
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Movement of a body part away from the middle of the body (in the frontal plane).
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Axial skeleton
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skull, rib cage, vertebral column 80 bones
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Adenosine triphosphate
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Cellular structure that serves as a storage and transfer unit within the cells of the body for energy
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Adduction
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Movement of a body part towards the middle of the body (in the frontal plane).
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Davis's Law
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States that soft tissue models along the lines of stress.
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Power
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The ability to exert maximal force in the shortest amount of time
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Respiratory system
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The system of the body responsible for taking in oxygen, excreting carbon dioxide, and regulating the relative compositions of the blood
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Transverse Plane
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An imaginary bisector that divides the body into top and bottom halves.
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Appendicular skeleton
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portion of the skeletal system that includes the upper and lower extremities
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Muscular Endurance
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The ability of the body to produce low levels of force and maintain them for extended periods.
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Internal Rotation
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Rotation of a joint toward the middle of the body.
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Static stretching
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The process of passively taking a muscle to the point on tension and holding the stretch for a minimum of 20 sec
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Stability
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The ability of the body to maintain postural equilibrium and support joints during movements.
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Inspiration
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The inhalation of air during the process of breathing
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Anaerobic
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An action that is not dependent on oxygen for proper execution
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External Rotation
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Rotation of a joint away from the middle of the body.
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Strength Endurance
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The ability of the body to repeatedly produce high levels of force for prolonged periods.
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Hypertrophy
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Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension
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Active isolated Stretching
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The process of using agonists and synergists to dynamically move the joint into a range of motion
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Bones
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These form junctions that are connected by muscles and connective tissue.
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Maximal Strength
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The maximum force that a muscle can produce in a single, voluntary effort, regardless of velocity.
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Joints
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Sites where movement occurs as a result of muscle contraction.
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Training Frequency
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The number of training sessions performed during a specified period (usually 1 week)
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Arterioles
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Small terminal branches of an artery, which end in capillaries
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Training Duration
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The time frame of a workout (including warm-up and cool-down) or the length of time spent in one phase of training.
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Dynamic Stretching
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The active extension of a muscle, using force production and momentum, to move the joint through the full available range of motion uses reciprocal inhibition 1 set of 10 reps should be done 3-10 exercises
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Exercise Selection
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The process of choosing appropriate exercises for a client's program.
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Eccentric Muscle Action
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The lengthening of the muscle to a resting length.
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Training Plan
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The specific outline, created by a fitness professional to meet a client's goals that details the form of training, length of time, future changes and specific exercises to be performed.
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Venules
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The very small veins that connect capillaries to the larger veins
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Annual Plan
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Generalized training plan that spans 1 year to show when the client will progress between phases.
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Isometric Muscle Action
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No visible movement with or against resistance. Dynamically stabilizes force.
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Posture
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The alignment and function of all components of the kinetic chain at any given moment.
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Concentric Muscle Action
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Moving in the opposite direction of force. Accelerates or produces force while contracting the muscle
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Depressions
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Flat/indented portion of bone which can be a muscle attachment site. fossa, sulcus
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Force
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An influence applied by one object to another, which results in an acceleration or deceleration of the second object.
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Postural Equilibrium
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Maintaining a state of balance in the alignment of the kinetic chain.
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Length-Tension Relationship
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The length at which a muscle can produce the greatest force.
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Vertical Loading
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Performing exercises on the OPT template one after the other, in a vertical manner down the template.
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Neuromuscular Efficiency
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The ability of the nervous system to communicate effectively with the muscular system.
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Little or no movement.
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No joint cavity and fibrous connective tissue
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Horizontal Loading
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Performing all sets of an exercise (or body part) before moving on to the next exercise (or body part)
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Process
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Projections protruding from the bone to which muscles, tendons, and ligaments can attach, also known as condyle, epicondyle, tubercle, and trochanter
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Functional Strength
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The ability of the neuromuscular system to contract eccentrically, isometrically, and concentrically in all three planes of motion.
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Force-Couple Relationships
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Muscle groups moving together (synergisticly) to produce movement around a joint.
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Postural Distortion Patterns
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Predictable occurrences of muscle imbalances caused by altered movement patterns.
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Rotary Movement
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Movement of the bones around the joints
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Torque
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The ability of any force to cause rotation around an axis
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Motor Behavior
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The manner in which the nervous, skeletal, and muscular system interact to produce a mechanical response to incoming sensory information.
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Arthrokinematics
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Joint motion: roll, slide, spin
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Muscles Synergies
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Groups of muscles that are recruited by the central nervous system to provide movement.
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Proprioception
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Information that the nervous system utilizes to gather information about the environment to produce movement.
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Sensorimotor Integration
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The cooperation of the nervous and muscular system in gathering information, interpreting, and executing proper motor response.
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The Muscular System
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Muscles generate internal tension that, under the control of the nervous system, manipulates the bones of our body to produce movements.
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Motor Learning
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Repeated practice of motor control processes, which lead to a change in the ability to produce complex movements.
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greatest capacity for motion
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80 percent of joints
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Feedback
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The use of sensory information and sensoriomotor integration to help the kinetic chain in motor learning
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Internal Feedback
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The process where by sensory information is used by the body to reactively monitor movement and the environment.
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External Feedback
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Information provided by some external source, such as a health and fitness professional, videotape, miror, or heart rate monitor to supplement the internal environment.
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Neural Activation
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The contraction of a muscle generated by neural stimulation
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Neurotransmitter
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Chemical messengers that cross synapses to transmit electrical impulses from the nerve to the muscle.
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slow to heal, adapt
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primary connective tissue that connects bones together and provides stability (static, dynamic), input to nervous system, guidance and limitation of improper joint movement. made of collagen and varying amounts of elastin. poor vascularity
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Tendon
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Attaches muscle to bone
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produces contraction and consists of repeating sections of actin and myosin
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Functional unit of muscle
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Motor Unit
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Motor neuron and muscle fibers it innervates
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Veins
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Vessels that transport blood back to the heart
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Enjoyment
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The amount of pleasure derived from performing a physical activity
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Frequency
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Number of training sessions in a given timeframe
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Integrated cardio resiratory training
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Training that involves placing stress on the cardiorespiratory system
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Intensity
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The level of demand that a given activity places on the body
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Time
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The length of time an individual is engaged in a given activity
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Type
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The type or mode of physical activity that an individual is engaged in
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Self Myofascial Release
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A form of flexability that focuses on the fascial system in the body
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Skin-fold Calipers
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An instrament with tow adjustable legs to measure thikness of a skin fold
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Integrated fitness profile
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A systemating problem solving method that provides the fitness professional with a bisis for making educated dicisions about exercise and acute varible seleciton
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Proximal
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Refers to a position nearest the center of the body or point of reference
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Motor control
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The involved structures and mechanisms that the nervous system uses to gather sensory information and integrate it with previouse esperiences to produce a motor response
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Muscular Endurance
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The abilityof the body to produce low level of force and maintain them for extended period of time.
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Drawing-in Maeuver
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Activation of the transverse abdominis, mulifidus, pelvic sloor muscles and diaphram to provide core stabilization.
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Monthly Plan
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Generalized training plan that spans 1 monthand shows which phases will be requied each day of the week
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Rest Interval
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Time taken to recuperate between sets or exercises
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Weekly Plan
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Training plan of specific workouts that spans 1 week to show which exercises are required each day of the week
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Root cause analysis
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Method of asking questions on a step-by-step basis to discover the initial caus of a fault
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Assesment
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Process of determining the importance, size, or value of something
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Empathy
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Action of awareness, understanding, and sensitvity of the thoughts, emotions, and experience of another without personally having gone through the same thing
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Rapport
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Aspect of a relationship characterized by similarity, agreement, or congruity
