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NASM Personal Trainer 2021
5 Phases of OPT Model - correct answer -Stabilization Endurance -Strength Endurance
- Muscular Development -Maximal Strength -Power Homeostasis - correct answer Human body ability to respond to stress and make changes to maintain optimal health and physiological functioning. Acute Disease - correct answer medical condition that occurs suddenly and can be treated an healed in a short period of time e.g. bronchitis. Left untreated bronchitis could become a chronic illness. Chronic Disease - correct answer a medical condition that persists long term e.g. emphysema. Ischemic Heart Disease - correct answer Narrowing of coronary arteries which supply blood and oxygen to the heart. Atherosclerosis - correct answer Plaque is formed in the arteries, leading to reduced blood flow to the heart or brain. Hypertension - correct answer Blood pressure greater than 120/ (systolic/diastolic. Systolic blood pressure (SBP) - correct answer Pressure in arteries and other blood vessels when the heart is beating or contracting. Top number recorded. Diastolic blood pressure (DBP) - correct answer pressure in arteries and other blood vessels when the heart is at rest or between boots. Th bottom number recorded.
Elevated Systolic between 120-129/ Stage 1 Hypertension 130-139/80- Stage 2 Hypertension - 140+/ Hypertension Crisis - Great than 180/120 - correct answer Cholesterol (Dyslipidemia) - correct answer Waxy substance found in blood made up of protein and fatty acids known as lipoprotein. 2 types of Cholesterol - correct answer Low-density lipoprotein (LDL) - bad cholesterol-plaque clogs arteries High density lipoprotein (HDL) - good cholesterol-doesn't clog arteries Diabetes - correct answer Disease that impacts the body's ability to properly metabolize carbohydrates, specifically glucose. Two types of Diabetes - correct answer Type 1 - genetic can't be prevented. Exercise helps. Type 2-body produces insulin, but not used properly by the cells. Insulin resistance (type 2 diabetes) - correct answer The inability of the cells to respond to insulin. Cancer - correct answer Abnormal cell growth in the body. Chronic Obstructive Pulmonary Disease (COPD) - correct answer Respiratory dysfunctions that include breathlessness, airflow limitation, and decline of lung function. Patellar tendonitis - correct answer Inflammation of the tendon that connects the patella (knee cap) to the tibia (shin bone).
4 types of social support - correct answer Instrumental (driving one to the gym, watching their kids so they have time to workout); Emotional (encouraging showing empathy); Informational (providing education about fitness and health); and Companionship (accompanying friend to the gym) 4 Components of Leadership - correct answer Leader's qualities (being optimistic, empathetic, and knowledgeable.; Leadership styles (encourages feedback and input from students); Situational Factors (factors such as large or small class); and Follower's qualities (age group, gender, and exercise level). 10 Benefits of group exercise - correct answer Accountability, Comparison Competition Comradery Consistency Energy Intensity Mindless (know what to expect Motivation; and Sociability (warm and inviting) Third space - correct answer A special communal space that is separate from work or home. A where one can build relationships with others e.g. the gym. SMART goals - correct answer Specific, Measurable, Attainable, Realistic & Timely. Determinants of Behavior - correct answer Psychological, social or environmental factors that influence behavior.
Autonomous Motivation - correct answer When client values the outcome and is motivated to exercise. Affective Judgment - correct answer Expected pleasure or enjoyment. Subjective Norms - correct answer Belief that an important person or group will approve and support a behavior e.g. resistance training. Stages of Change Model a/k/a Transtheoretical Model of Behavior Change. - correct answer Precontemplation- individual doesn't exercise and is not planning to within the next 6 months. Contemplation-individual does not currently exercise, but plans to in the next 6 months. Preparation-Planning to begin exercise soon and maybe be sporadically exercising already. Action-Been exercising for at least 6 months. Maintenance-has been exercising consistently for 6 months or more. Decisional Balance - correct answer Weighing the pros and cons of changing a behavior. Reflective Listening - correct answer Understanding the meaning of the speaker's words and relaying back to the speaker of what that understood was correct. Active Listening - correct answer Taking a genuine interest in what the speaker is saying and looking them in the eye while speaking. Closed Ended Questions - correct answer Directive questions that can be answered with a one word answer yes or no. Open Ended Questions - correct answer Non-directive questions that can't be answered by a simple yes or no. Require critical thinking before responding.
Nucleus - correct answer Cellular structure or organelle that contains the majority of the cell's genetic material in the form of chromosomes. Organelles - correct answer Tiny cellular structures that perform specific functions within a cell e.g. mitochondria. Mitochondria - correct answer Parts of the cell that use nutrients to create energy for the cell (powerhouse of the cell). Effector sites - correct answer A part of the body, such as a muscle or organ, that receives a signal from a neuron to produce a physiological response. Electrolytes - correct answer Minerals that have an electrical charge and transmit nerve impulses within the body, such as sodium, potassium and magnesium. Central Nervous System (CNS) - correct answer Nervous system that includes the brain and spinal cord. Peripheral Nervous System (PNS) - correct answer Nerves that connect the rest of the body to the CNS. Afferent Pathway - correct answer Sensory pathway that relays info. to the CNS. Efferent Pathway - correct answer Motor pathway that relays info. from the CNS to the rest of the body. Interneurons - correct answer Located within the spinal cord and brain that transmit impulses between afferent and efferent neurons. Mechanoreceptors - correct answer Respond to mechanical forces (touch & pressure) within tissues and then transmit signals through sensory nerves.
Somatic Nervous System (SNS) - correct answer Nerves that serve the outer areas of the body and skeletal muscle and are largely responsible for the voluntary control of movement. Autonomic Nervous System (ANS) - correct answer Supplies neural input to organs that run the involuntary processes of the body e.g. circulating blood, digesting food, producing hormones. Sympathetic Nervous System (SNS) - correct answer Subdivision of the ANS that works to increase neural activity and put the body in a heightened state (releases adrenaline, increases heart rate, breathing and alertness during exercise). Parasympathetic Nervous System (PNS) - correct answer The opposite effects of SNS to decrease neural activity by suspending release of excitatory hormones. This puts the body at a relaxed state (rest and digest). Sensory Function - correct answer Ability of the nervous system to sense changes in either the internal or external environment Proprioception - correct answer The body's ability to sense its general orientation and position of its parts e.g. shooting a basketball into a net. The body is trained to know to extend arms above head to focus on shooting the ball into the basket without having to look at the arms to accomplish this motion. Integrative Function of the CNS - correct answer Analyze and interpret sensory info. to allow for proper decision making to produce an appropriate response. Motor Function - correct answer The body's response to integrated sensory information e.g. causing a muscle to contract when stretched to far Muscle Spindles - correct answer Sensory receptors sensitive to change in length of the muscle and the rate of that change. Stretch Reflex - correct answer Neuro signal from the muscle spindle that causes a muscle to contract to prevent excessive lengthening.
Remodeling - correct answer The bone is constantly renewed by the resorption and formation of the bone structure. Osteoclasts - correct answer Special cells that break down and remove old bone tissue. Osteoblasts - correct answer Special cells that form and lay down new bone tissue. Wolff's law - correct answer Scientific explanation of how remodeling occurs along the lines of stress placed on the bone e.g. walking or running). 5 types of bones - correct answer Long Humerus (upper arm bone) ,Femur (thigh bone), Clavicle (collar-bone), radius and ulna (forearm bones), tibia and fibula (shin bones) , metacarpals and phalanges (finger and toe bones). Short (cubical shape) shock absorption; Carpals of the wrist; tarsals of the ankle. Flat Scapulae (shoulder blades, Sternum (breast plate), ribs, ilium (pelvis), and cranial (skull) bones. Irregular (vertebrae-spinal column; sacrum, coccyx (tailbone) and certain facial bones). Sesamoid (small round-kneecap) also found in hands and feet and improve leverage and protect the joint from damage. Depression Bones (Fossa & Sulcus (groove in a bone) - correct answer Flattened or indented portions of the bone. Processes - correct answer Projections protruding from the bone to which tendons and ligaments can attach.
Vertebral Column (Spinal Column) - correct answer Bones that house the spinal cord consisting of cervical (C 1-C7), Thoracic (T1-12), Lumbar (L1-L5) and Sacrum (S1-S fused), Coccyx Spinal Cord - correct answer Bundle of nerves housed within the vertebrae. Intervertebral Discs - correct answer Made of fibrous cartilage that acts as shock absorbers and allow spine to move. Neural Spine - correct answer Represents a position in which the vertebrae and associated structures are under the least amount of load and support optimal functional movement. 3 Major Curvatures of he Spine - correct answer Concave (cervical curve, hollowed or rounded inward). Convex (thoracic curve, curved and rounded outward). Concave (lumbar curve, hollowed or rounded inward). Osteokinematics - correct answer Bone movement (flexion and extension) Arthrokinematics - correct answer Joint movement interaction between two bone surfaces. Roll, slide and spin. Synovial joints - correct answer Compromise 80% of all joints in the body and have the greatest capacity for motion and produce synovial fluid which lubricates and provides nutrition for the joints. There are several types of synovial joints including glide, condyloid, hinge, saddle, pivot, and ball and socket joints. Non-synovial joints - correct answer Have no joint capsule and exhibit little to no movement (sutures of the skull).
Glycogen - correct answer Glucose that is deposited and stored in bodily tissues such as the liver and muscle cells. Myoglobin - correct answer Protein-based molecule that carries oxygen molecules into the muscles. Myofibrils - correct answer The contractile components of a muscle cell. Myofilaments - correct answer The filaments of a myofibril include actin and myosin. Actin - correct answer The thin, stringlike myofilament that acts along with myosin to produce muscular contraction. Myosin - correct answer Thick myofilament that acts along with actin to produce muscle contraction. sarcomere - correct answer The structural unit of a myofibril composed of actin and myosin filaments between to Z-lines. Z-line - correct answer The meeting point of each sarcomere. Neural Activation - correct answer The nervous system's signal that tells a muscle to contract. Neuromuscular junction - correct answer The site where the nervous system communicates directly with muscle fibers. Synapse - correct answer A junction or small gap between the motor neuron and muscle cells. Motor unit - correct answer One motor neuron and the muscle fibers it connects to.
Action potential - correct answer A nerve impulse that is relayed from the CNS through the PNS and into the muscle across the neuromuscular junction. Neurotransmitters - correct answer Chemical messengers that cross the synapse between neuron and muscle and assist with nerve transmission. Acetylcholine - correct answer a neurotransmitter used by the neuromuscular system. Sliding filament theory - correct answer Describes how myosin (thick) and actin (thin) filaments slide past each other to produce a muscle contraction, shortening the entire length of the sarcomere. Excitation-contraction coupling - correct answer Physiological process of converting an electrical stimulus to a muscle contraction. Power stroke - correct answer The myosin heads bind to actin and pull them toward the sarcomere center, which slides the filaments past each other, shortening the muscle. Adenosine Triphosphate - correct answer High-energy molecule that is the main form of energy in the human body (a/k/a the energy currency of the body). Resting Length - correct answer Length of a muscle when it is not actively contracting or being stretched. 4 essential electrolytes for muscle function - correct answer Calcium. potassium, sodium, and water. Type I muscle fibers (slow twitch) - correct answer Muscle (red) fibers that are small in size, generate lower amounts of force, and are more resistant to fatigue (provide stabilization).
Intercalated discs - correct answer Found in the heart, these formations help hold together muscle cells. Resting Heart Rate (RHR) - correct answer The number of heart beats per minute while at complete rest. Normal RHR is between 60-100 bpm Sinoatrial (SA) node (pacemaker of the heart) - correct answer Located in the right atrium, this node initiates an electrical signal that causes the heart to beat. Atrioventricular (AV) node - correct answer Located between the Atria and ventricles, this node delays the impulse from the sinoatrial node before allowing it to pass the ventricles. Stroke volume - correct answer The amount of blood pumped out of the heart with each contraction. Ventricular end-diastolic volume - correct answer The filled volume of the ventricle before contraction. End-systolic volume - correct answer The volume of blood remaining in the ventricle after ejection. Heart rate (HR) - correct answer Measurement of the number of times a heart beats within a specified time period (usually 1 minute) Bradycardia - correct answer When the heart rate is less that 60 bpm Tachycardia - correct answer When the heart rate is greater than 100 bpm. Cardiac Output (Q) - correct answer The overall performance of the heart (heart rate x stroke volume).
Blood - correct answer Life sustaining fluid that supplies the body's organs and cells with oxygen and nutrients. Helps to regulate body temp., fight infections, and remove waste products. 3 types of cells in blood - correct answer Red cells (carry oxygen from the blood to the lungs and throughout the body. White cells (fight infection) and Platelets (help with clotting). Growth factors - correct answer Substances within the blood that attach to cells, aid in growth and development, and assist with healing after injury. Stem Cells - correct answer Cells within the body divide and develop into specialized cells (brain, blood, heart and bone cells). Blood vessels - correct answer Network of hollow tubes that circulates blood throughout the body. Arteries - correct answer Vessels that transport blood away from the heart. Veins - correct answer Vessels that transport blood back to the heart. Arterioles - correct answer Small arteries that divide into capillaries. Venules - correct answer Small veins that allows blood to drain from capillaries into the larger veins. Vasculogenesis - correct answer Formation of new capillaries Angiogenesis - correct answer Formation of new capillaries from existing blood cells. Venous pooling - correct answer Accumulation of blood into the extremities due to slow blood flow through the veins (venous return) or back flow.
Dyspnea - correct answer Shortness of breath or labored breathing. Diaphragmatic breathing - correct answer Breathing deeply by allowing the expansion of the abdominal area. Endocrine system (thermostat for the body) - correct answer Responsible for regulating multiple bodily functions to stabilize the body's internal environment. Lipolysis - correct answer Breakdown and utilization of fat for energy. Enzyme - correct answer Substance in the body that causes a specific reaction or change. Glands - correct answer Cells that release substances into the bloodstream (such as hormones) or other surface of the body. Hormone - correct answer Chemical messenger released from a gland that travels to cells to activate a specific function. Target receptor cell - correct answer Target (receptor cell) - correct answer Cells that receives a message from a hormone or enzyme. Target cells exert an action after being stimulated or activated. Hypothalamus - correct answer Gland located in the brain that communicates with the pituitary gland. Pineal gland - correct answer Small gland in the brain that secrets the hormone melatonin which helps regulate sleep cycles. Pancreas - correct answer Organ with numerous functions, including the production of insulin, glucagon, and digestive juices.
Thyroid Gland - correct answer Endocrine gland located in the anterior neck, responsible for the secretion of many hormones, including thyroxin and calcitonin. Pituitary gland - correct answer Endocrine gland that controls the secretion of many hormones, including growth hormone. Adrenal gland - correct answer A gland located just above the kidneys, responsible for the secretion of catecholamines and cortisol. Reproductive glands - correct answer Glands such as the ovaries or testes that serve sex-specific functions. Insulin - correct answer A hormone secreted by the pancreas that is repsonsible for glucose metabolism. Glucagon - correct answer A hormone secreted by the pancreas that regulates blood glucose and functions opposite to insulin. Substrates - correct answer Intermediate forms of nutrients used in metabolic reactions to create adenosine triphosphate. Glycogen - correct answer Glucose that is deposited and stored in bodily tissues, such as the liver and muscle cells; the storage form of carbohydrate. Growth hormone - correct answer Anabolic hormone produced by the pituitary gland that is responsible for growth and development. Catecholamines - correct answer Hormones produced by the adrenal glands that are part of the stress response known as the fight-or-flight response. Prepare the body for activity. Catabolic - correct answer Metabolic process that breaks down molecules into smaller units used for energy.
