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NASM STUDY COMPLETE
Subjective Information - correct answer 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. Program Design - correct answer A purposeful system or plan put together to help an individual achieve a specific goal. Biomechanics - correct answer A study that uses principals of physics to quantitatively study how forces interact within a living body. Dietary Supplement - correct answer A substance that completes or makes an addition to daily dietary intake. Proprioceptively enriched environment - correct answer An unstable (but controlled) environment where exercises are performed that causes the body to use its internal balance and stabilization mechanisms Reactive Training - correct answer Exercises that use quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction. Obesity - correct answer Fastest growing health problem in the US The Nervous System - correct answer It is a conglomeration of billions of cells forming nerves that are specifically designed to provide a communication network within the human body nervous system, skeletal system and muscular system - correct answer kinetic chain Heart - correct answer Muscular pump that rhythmically contracts to push blood throughout the body
Dynamic Joint Stabilization - correct answer The ability of the kinetic chain to stabilize a joint during movement. Speed - correct answer The ability to move the body in one intended direction as fast as possible. The Core - correct answer The lumbo-pelvic -hip complex and the thoracic and cervical spine, where the body's center of gravity is located Flexibility - correct answer The normal extensibility of all soft tissues that allow the full range of motion of a joint. Nutrition - correct answer The sum of the processes by which an animal or plant takes in and uses food substances. Blood - correct answer Acts as a medium to deliver and collect essential products to and from the tissues of the body. Protein - correct answer Amino acids linked by peptide bonds. Diabetes - correct answer Chronic metabolic disorder, in which the body's ability to produce insulin or to utilize glucose is altered Rate of force production - correct answer How quickly a muscle can generate force Superior - correct answer Positioned above a point of reference. Dynamic Range of Motion - correct answer The combination of flexibility and the nervous system's ability to control this range efficiently. General Adaptation Syndrome - correct answer The kinetic chain's ability to adapt to stresses placed on it.
Hypertension - correct answer blood pressure of 140/90 or higher integrative function - correct answer The ability to analyze and interpret sensory information to allow for proper decision making, which produces appropriate response Repetition (Rep) - correct answer One complete movement of a single exercise. Distal - correct answer Positioned farthest from the center of the body. Recommended Dietary Allowance (RDA) - correct answer 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. Extensibility - correct answer The capability to be elongated or stretched. Adequate Intake (AI) - correct answer 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. Deconditioned - correct answer A state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and/or a lack of core and joint stability Specific Warm-Up - correct answer Low intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow Mediastinum - correct answer The space in the chest between the lungs that contains all the internal organs of the chest, except the lungs. Motor function - correct answer Neuromuscular response to sensory information
Dynamic Functional Flexibility - correct answer Multiplanar soft tissue extensibility with optimal neuromuscular efficiency throughout the full range of motion. Anterior (or Ventral) - correct answer On the front of the body. Alarm Reaction - correct answer The initial reaction to a stressor. Osteopenia - correct answer The precursor to osteoporosis. indicated by reduced bone mass. Capillaries - correct answer The smallest blood vessel that is the location where substances such as oxygen, nutrients, hormones, and waste products are exchanged between tissues Set - correct answer A group of consecutive repetitions. Muscle Imbalance - correct answer Alteration of muscle length surrounding a joint Osteoporosis - correct answer 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. Posterior (or dorsal) - correct answer On the back of the body. Postural distortion patterns - correct answer Predictable pattern of muscle imbalances The Central Nervous System - correct answer Sensory/Afferent neurons transmit nerve impulses from effector sites to Superset - correct answer Set of two exercises that are performed back to back without any rest time between them
Motor/efferent neurons - correct answer Transmits information from cns to effector sites Lateral - correct answer Refers to a position relatively farther away from the midline of the body or towards the outside of the body. Repetition Tempo - correct answer Power: explosive (x/x/x) Strength: Moderate (2/0/2) Stabilization: Slow, emphasizing eccentric, concentric, and isometric muscle groups. (4/2/1) Altered Reciprocal Inhibition - correct answer The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist. Proprioception - correct answer The cumulative neural input to the central nervous system from mechanoreceptors that senses position and limb movement Arteries - correct answer Vessels that transport blood away from the heart Central Nervous System - correct answer Composed of the brain and spinal cord & it interprets information Rheumatoid Arthritis - correct answer Degenerative joint disease in which the body's immune system mistakenly attacks its own tissues. Carbohydrates - correct answer Neutral compounds of carbon, hydrogen, and oxygen (such as sugars, starches, and celluloses) which make up a large portion of animal foods. Contralateral - correct answer Positioned on the opposite side of the body. Principle of Specificity or (SAID) or Specific Adaption to Imposed Demands. - correct answer Principle that states the body will adapt to the specific demands that are placed on it.
Neuromuscular efficiency - correct answer The ability of the body's nerves to effectively send messages to the body's muscles Intramuscular Coordination - correct answer The ability of the neuromuscular system to allow optimal levels of motor unit recruitment and synchronization within a muscle. Synergistic Dominance - correct answer The neuromuscular phenomenon that occurs when synergists take over the function of a weak or inhibited prime mover. The Atrium - correct answer The superior chamber of the heart that receives blood from the veins and forces it into the ventricles. Ventricles - correct answer _____ are chambers located inferiorly on either side of the heart. Cancer - correct answer 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. relay info to and from brain - correct answer 12 cranial nerves, 31 pairs of spinal nerves, and sensory receptors Ipsilateral - correct answer Positioned on the same side of the body Mechanical Specificity - correct answer Refers to the weight and movements placed on the body. Intermuscular Coordination - correct answer The ability of the neuromuscular system to allow all muscles to work together with proper activation and timing between them.
Metabolic Specificity - correct answer Refers to the energy demand placed on the body. Flexion - correct answer The bending of a joint, causing the angle to the joint to decrease. Objective information - correct answer Information that is measurable like heart rate or waist size. Muscle spindles - correct answer 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. Strength - correct answer The ability of the neuromuscular system to produce internal tension to overcome an external force. Expiration - correct answer The exhalation of air during the process of breathing Extension - correct answer The Straightening of a joint, causing the angle to the joint to increase. Lipids - correct answer A group of compounds that includes triglycerides (fats and oils), phospholipids, and sterols. Frontal Plane - correct answer An imaginary bisector that divides the body into front and back halves. Golgi Tendon Organs - correct answer 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.
Bioenergetics - correct answer Looks at how chemical energy is converted into mechanical energy Autogenic Inhibition - correct answer 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. Aerobic - correct answer An action that occurs in the presence of oxygen Pattern Overload - correct answer Constantly repeating the same pattern of motion, which may place abnormal stresses on the body. Joint Receptors - correct answer In and around joint capsule. Responds to pressure, acceleration and deceleration of joint. signals extreme joint positions. Initiates reflexive inhibitory response in surrounding muscles. Abduction - correct answer Movement of a body part away from the middle of the body (in the frontal plane). Axial skeleton - correct answer skull, rib cage, vertebral column 80 bones Adenosine triphosphate - correct answer Cellular structure that serves as a storage and transfer unit within the cells of the body for energy Adduction - correct answer Movement of a body part towards the middle of the body (in the frontal plane). Davis's Law - correct answer States that soft tissue models along the lines of stress. Power - correct answer The ability to exert maximal force in the shortest amount of time
Active isolated Stretching - correct answer The process of using agonists and synergists to dynamically move the joint into a range of motion Bones - correct answer These form junctions that are connected by muscles and connective tissue. Maximal Strength - correct answer The maximum force that a muscle can produce in a single, voluntary effort, regardless of velocity. Joints - correct answer Sites where movement occurs as a result of muscle contraction. Training Frequency - correct answer The number of training sessions performed during a specified period (usually 1 week) Arterioles - correct answer Small terminal branches of an artery, which end in capillaries Training Duration - correct answer The time frame of a workout (including warm-up and cool-down) or the length of time spent in one phase of training. Dynamic Stretching - correct answer 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 Exercise Selection - correct answer The process of choosing appropriate exercises for a client's program. Eccentric Muscle Action - correct answer The lengthening of the muscle to a resting length.
Training Plan - correct answer 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. Venules - correct answer The very small veins that connect capillaries to the larger veins Annual Plan - correct answer Generalized training plan that spans 1 year to show when the client will progress between phases. Isometric Muscle Action - correct answer No visible movement with or against resistance. Dynamically stabilizes force. Posture - correct answer The alignment and function of all components of the kinetic chain at any given moment. Concentric Muscle Action - correct answer Moving in the opposite direction of force. Accelerates or produces force while contracting the muscle Depressions - correct answer Flat/indented portion of bone which can be a muscle attachment site. fossa, sulcus Force - correct answer An influence applied by one object to another, which results in an acceleration or deceleration of the second object. Postural Equilibrium - correct answer Maintaining a state of balance in the alignment of the kinetic chain. Length-Tension Relationship - correct answer The length at which a muscle can produce the greatest force. Vertical Loading - correct answer Performing exercises on the OPT template one after the other, in a vertical manner down the template.
Proprioception - correct answer Information that the nervous system utilizes to gather information about the environment to produce movement. Sensorimotor Integration - correct answer The cooperation of the nervous and muscular system in gathering information, interpreting, and executing proper motor response. The Muscular System - correct answer Muscles generate internal tension that, under the control of the nervous system, manipulates the bones of our body to produce movements. Motor Learning - correct answer Repeated practice of motor control processes, which lead to a change in the ability to produce complex movements. greatest capacity for motion - correct answer 80 percent of joints Feedback - correct answer The use of sensory information and sensoriomotor integration to help the kinetic chain in motor learning Internal Feedback - correct answer The process where by sensory information is used by the body to reactively monitor movement and the environment. External Feedback - correct answer Information provided by some external source, such as a health and fitness professional, videotape, miror, or heart rate monitor to supplement the internal environment. Neural Activation - correct answer The contraction of a muscle generated by neural stimulation Neurotransmitter - correct answer Chemical messengers that cross synapses to transmit electrical impulses from the nerve to the muscle.
slow to heal, adapt - correct answer 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 Tendon - correct answer Attaches muscle to bone produces contraction and consists of repeating sections of actin and myosin - correct answer Functional unit of muscle Motor Unit - correct answer Motor neuron and muscle fibers it innervates Veins - correct answer Vessels that transport blood back to the heart Enjoyment - correct answer The amount of pleasure derived from performing a physical activity Frequency - correct answer Number of training sessions in a given timeframe Integrated cardio resiratory training - correct answer Training that involves placing stress on the cardiorespiratory system Intensity - correct answer The level of demand that a given activity places on the body Time - correct answer The length of time an individual is engaged in a given activity Type - correct answer The type or mode of physical activity that an individual is engaged in Self Myofascial Release - correct answer A form of flexability that focuses on the fascial system in the body
Empathy - correct answer Action of awareness, understanding, and sensitvity of the thoughts, emotions, and experience of another without personally having gone through the same thing Rapport - correct answer Aspect of a relationship characterized by similarity, agreement, or congruity
