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NASM Show Up Fitness Chapters 1- 5 |
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A CPT needs to obtain ___ ceu's every 2 years; ___ hours/1 hour= .1 ceus - ✔✔2.0 ceus; 0.1 ceus _____ % of the population has low back pain - ✔✔80% or 4/ ____% of the population is overweight/obese - ✔✔75% Type II diabetes is ___% of diabetes and is the _______-_________ form of diabetes - ✔✔90%; insulin resistant What is the tempo for phase 1: stabilization - ✔✔4 2 1 Rest period of stabilization - ✔✔ 0 - 90 seconds What phase do we see vertical loading? - ✔✔phase 1: stabilization How many sets in stabilization phase - ✔✔ 1 - 3 sets what percentage intensity is phase 1 stabilization - ✔✔ 50 - 70% How long should a client be within each phase of the OPT model? - ✔✔ 4 - 6 weeks What is the stabilization phase important for? - ✔✔correcting muscular imbalances, strengthening ligaments and tendons, and anything associated with proprioception
Acute variables of Phase 2: Strength Endurance and ex) - ✔✔Super Sets: two exercises performed back to back no rest ex) bench press into a pushup What is scaption? - ✔✔A shoulder stabilization exercise Acute Variables of Phase 3: Hypertrophy tempo: rest period: sets: intensity: - ✔✔ 2 - 0 - 2 tempo 0 - 60 second rest period 3 - 5 sets 75 - 85% intensity What is phase 3: hypertrophy important for? - ✔✔adding size by growing muscle fibers What loading do we see in phase 3,4, and 5? - ✔✔horizontal loading Acute variables of phase 4: Maximal strength tempo: rest period: sets: intensity: - ✔✔X-X-X tempo 3 - 5 minute rest 4 - 6 sets 85 - 100% intensity
Basic unit of the muscular system - ✔✔sarcomere What makes up a sarcomere - ✔✔Actin (thin) and Myosin (thick) filaments the basic unit of the skeletal system - ✔✔osteon How many bones are in the human body? How many are appendicular and axial? - ✔✔206; 126; 80 Freely moving bones are _______, while fixed bones are ______ - ✔✔appendicular, axial Epimysium is ... - ✔✔a sheath of connective tissue surrounding a muscle. A bunch of muscle fibers - ✔✔fascicle Type I muscle fibers - ✔✔slow twitch: aerobic oxidative What do type 1 muscle fibers primarily use for fuel? What size are they usually? Example of where it would be located? Type of athlete? - ✔✔Fat as fuel; typically smaller; heart or calves; long distance runner Type II muscle fibers - ✔✔Fast twitch, anaerobic Type II muscle fibers (fast-twitch) are helpful in what? Where would it be located? Type of athlete? - ✔✔produce maximal strength but fatigues quickly; quads or chest; sprinter or power lifter Examples of Catabolic hormones and what is it? - ✔✔Cortisol and glucagon, breaks down Examples of Anabolic hormones and what is it? - ✔✔insulin and testosterone; build up
What does the pancreas do? - ✔✔Produces insulin Main mover of an exercise - ✔✔agonist Agonist in bench press? - ✔✔pec major or chest agonist in lat pulldown - ✔✔latissimus dorsi or back agonist in military press - ✔✔deltoids or shoulders Agonist in squats - ✔✔Quads and Glutes The secondary or assist to prime mover - ✔✔synergist synergists in a bench press - ✔✔triceps and anterior deltoid synergists in a lat pulldown - ✔✔biceps synergists in a military press - ✔✔triceps synergists in a squat - ✔✔hamstrings opposing muscles - ✔✔antagonists Antagonist - bench press - ✔✔posterior deltoid Antagonist - lat pulldown - ✔✔deltoid
What fraction of population experiences low back pain? - ✔✔4/ What type of joint primarily moves in one plane of motion - ✔✔hinge joint What layer of connective tissue is underneath the fascia and surrounds the muscles? - ✔✔Epimysium What part of the heart has the holding chambers? What are they called? - ✔✔Upper chambers, atrium/atria Where are the pumping chambers of the heart located? What are they named? - ✔✔lower chambers, ventricles What carries blood to the heart? - ✔✔veins What carries blood away from the heart? - ✔✔arteries What is the average resting HR? - ✔✔ 70 - 80 bpm; 75 for women and 70 for men When reading BP what is the top number and what is the bottom? - ✔✔systolic over diastolic pressure Good BP and when does one have a BP with hypertension? - ✔✔120/80 mmHg; 140/90 mmHg What is the pacemaker of the heart? - ✔✔SA node What type of muscle is the heart made of? What muscles lines the gut and veins/arteries? Are these voluntary or involuntary? - ✔✔cardiac muscle; smooth muscle; both involuntary How many skeletal muscles are there? Is it voluntary or involuntary? - ✔✔over 650 and all are voluntary
What are the small veins that connect capillaries to larger veins - ✔✔venules The superior chambers of the heart that receives blood from veins and forces it into the ventricles - ✔✔Atrium/Atria The inferior chambers of the heart, receives blood from its corresponding atrium and, in turn, forces blood into the arteries - ✔✔Ventricles A specialized area of cardiac tissue, located in the right atrium of the heart, which initiates the electrical impulses that determine the heart rate (pace maker) - ✔✔SA Node (sinoartrial) Heart Rate x Stoke Volume= Q , the overall performance of the heart - ✔✔Cardiac Output Which chamber pumps blood to the lungs? - ✔✔right ventricle Which of the following are small veins that connect capillaries to the larger veins? - ✔✔venules Which Chamber of the heart holds deoxygenated blood - ✔✔right atrium What is stored glucose called? - ✔✔glycogen Creation of glucose from stored non-carb sources - ✔✔gluconeogenesis How long does the ATP PC system last? What is the primary muscle fiber involved and at what intensity? Example athlete? Utilization? - ✔✔ 0 - 30 seconds; Fast twitch (type II) and high intensity; Sprinter; Carb When does glycolysis occur? At what intensity? ] - ✔✔30 sec-3 minutes; moderate intensity (1-2 laps around a track)
What energy system is a power lifter/sprinter utilizing? - ✔✔ATP-PC What plane of motion bisects the body into right and left halves - ✔✔sagittal plane Example of sagittal plane movement - ✔✔squats, lunges, bicep curls What plane of motion bisects the body into front and back halves - ✔✔frontal plane Examples of frontal plane movements - ✔✔abduction and adduction movements side lateral raises, side lunges, and side shuffling jumping jacks and spinal lateral flexion What plane of motion bisects the body into top and bottom halves - ✔✔tranverse plane Examples of transverse movements - ✔✔bench press, chest flies, reverse flies, bicycle crunches What plane of motion is most prone to injuries - ✔✔transverse plane When a muscle shortens what movement is taking place - ✔✔concentric muscle contraction When doing a pull up when does concentric muscle contraction take place? - ✔✔pulling upwards when a muscle lengthens what movement is taking place - ✔✔eccentric muscle contraction During a squat when is the eccentric movement occurring? - ✔✔in the downward loading phase example of an isometric contraction - ✔✔prone iso ab (plank) or wall sit
Where is force couple seen in a military press - ✔✔upper traps, lower traps, and serrates anterior positioned above a point of reference - ✔✔Superior Positioned below a point of reference - ✔✔Inferior Positioned nearest the center of the body or point of reference - ✔✔Proximal Positioned farthest from the center of the body or point of reference - ✔✔Distal on the front of the body - ✔✔Anterior/Ventral on the back of the body - ✔✔posterior/distal positioned near the middle of the body - ✔✔Medial Positioned toward the outside of the body - ✔✔Lateral Positioned on the opposite side of the body - ✔✔contralateral Positioned on the same side of the body - ✔✔ipsilateral An imaginary bisector that divides the body into right and left halves - ✔✔sagittal An imaginary line dividing the body or body parts into top and bottom portions - ✔✔transverse A bending movement in which the relative angle between two adjacent segments decreases - ✔✔flexion
How the central nervous system integrates internal and external sensory information with previous experiences to produce a motor response - ✔✔motor control Fulcrum is in the middle, like a seesaw - ✔✔first class lever resistance is in the middle with fulcrum and effort on other sides (wheelbarrow) - ✔✔Second class lever example of first class lever - ✔✔nodding the head -- top of the spinal column as fulcrum / joint axis in the middle ( seesaw-like) example of second class levers - ✔✔full-body pushup calf raise -- resistance is in the middle with the fulcrum and effort on either side ball of foot is the fulcrum, the body weight is the resistance, and the effort is applied by the calf musculature effort is in the middle between resistance and fulcrum - ✔✔third class lever Example of a third class lever - ✔✔bicep curl which of the following refers to a position nearest to a position nearest to the center of the reference points/body? - ✔✔Proximal which of the following refers to the muscle shortening at a constant speed over the full ROM - ✔✔isokinetic As the velocity of a concentric muscle action increases, what happens to its ability to produce force? - ✔✔decreases Which of the following is an example of a second class lever? - ✔✔Calf Raise
