NASM Study Guide

underweight

18.5-24.9

healthy

25-25.9

overweight

30-34.9

obese

35-39.9

obese 2

>=40

obese 3

normal

120-129/

elevated

130-139/80-89

stage 1 hypertension

>=140/>=90

stage 2 hypertension

>=180/>120

hypertensive crisis

Marketing 4 P

Price
Product
Promoted
Place

Continuing Education

2.0 CEUs every 2 years
1.9 for continuing education effort
0.1 for AED/CPR Renewal

Extrinsic Exercise Motivation

social recognition
competition rewards
improvement of physical appearance

Intrinsic Exercise Motivation

stress relief
increasing energy
finding new ways to be challenged physically

Outcome Goals

placing in top 10 of 5k race
achieving certain body fat
achieving certain level of strength improvement

Process Goals

jog for 45 mins, at 6:30 am M-F to help with weight loss
eat 1600 cal/day mostly unprocessed foods to help with weight loss
strength training 5 days/week targeting each muscle group to increase muscle mass

Stages of Change Model - Precontemplation

Stage 1
client is not exercising or planning to exercise within 6 months

Stages of Change Model - Contemplation

Stage 2
thinking about change but hasn't taken any steps yet
may start within next 6 months

Stages of Change Model - Preparation

Stage 3
client intends to start next month

Stages of Change Model - Action

Stage 4
client made specific modifications in their exercise routine within past 6 months

Stages of Change Model - Maintenance

Stage 5
client has been exercising for 6+ months and is working to prevent relapse

Closed-Ended Questions

Are you motivated to exercise?
Can you commit to exercising 3 days/week?
Do you enjoy exercise?

Open-Ended Questions

How might you go about making this change?
What have you tried in the past to reach your fitness goal?

SMART Goals

Specific Measurable Attainable Realistic Timely
I will reduce my bp by 5 pts within 6 months by walking a minimum of 30 minutes per day and reducing salt intake to less than or equal to 2300 mg/day.

Muscle Spindles

sensory receptors sensitive to change in length of muscle and rate of change

Golgi Tendon Organ (GTO)

located where skeletal muscle fibers insert into tendons of muscle
sensitive to changes in muscle tension and rate of tension change

Type 1 Muscle Fibers

small
low amounts of force
more resistant to fatigue
good for endurance

Type 2 Muscle Fibers

large
high amounts of force
faster to fatigue
good for anaerobic

Heart Blood Flow

RA-->RV--> lungs to oxygenate blood--> LA--> LV --> body

Cardiac Output

overall heart performance
heart rate x stroke volume

Medial

close to midline of body

Lateral

farther from midline of body

Contralateral

opposite side of the body

Ipsilateral

same side of the bodyA

Anterior

front of body

Posterior

back of body

Proximal

nearest to center/identified part of body

Distal

farthest from center/identified part of body

Inferior

below reference point

Superior

above reference point

Dorsiflexion

flexion at ankle (point foot to shin)

Plantarflexion

extension at ankle (point foot down)

Isotonic

concentric and eccentric subgroups

Isometric

no change in muscle length and no visible movement of kointI

Isokinetic

speed of movement is fixed

Eccentric

Lengthening of muscles

Concentric

Shortening of muscles

Agonists

primary muscle providing force for a movement
ex. in squats, glute max is agonist

Synergist

muscles that assist a movement
ex. hamstring complex in squat

Stabilizers

muscles that contract isometrically to stabilize trunk and joints as the body moves
ex. abdomen muscle stabilized LPHC during squat

Antagonist

muscles on opposite side of agonist muscles
ex. biceps is antagonist to triceps during elbow extension

Closed-Chain Exercises

hand/foot placement is fixed
ex. push-up, squat, lunges

Open-Chain Exercised

hand/foot placement is not fixed
ex. bicep curls, bench, lat pulldowns

Length-Tension Relationships

resting length and tension muscles can produce at rest

Altered Length-Tension Relationship

when muscles at resting length is too short/long changing the amount of force it can produce

Reciprocal Inhibition

relaxation of muscles on one side of a joint to accommodate contraction on the other side of that joint

when agonist muscle receives signal to contract, functional agonist receives inhibitory signal to lengthen

Altered Reciprocal Inhibition

overactive agonist muscle decreases neural drive to functional agonist

Force-Couple Relationship

synergistic action of multiple muscles working together to produce movement around a joint

ATP-PC System

anaerobic
10-15 seconds

Glycolytic System

anaerobic
strength training (8-12 reps)
30-60 seconds

Oxidative System

aerobic
cardio
60+ seconds

Protein

4 cal

Carbohydrates

4 cal

Lipid (fat)

9 cal

Alcohol

7 cal

Acceptable Macronutrient Distribution Ranges - Protein

10-35% of total cal

Acceptable Macronutrient Distribution Ranges - Carbohydrate

45-65% of total cal

Acceptable Macronutrient Distribution Ranges - Lipid (fat)

20-35% of total cal

Fat-Soluble Vitamins

A
D
E
K

Water-Soluble Vitamins

C
B

Durnin-Womersley Four-Site Measurement

biceps
triceps
sub-scapular
supra iliac

Pes Planus Distortion Syndrome

ankle joints - pes planus (collapsed arch)
knee joints - valgus and internally rotated
hip joints - adducted and internally rotated

Lower Crossed Syndrome

lordotic - butt sticking out

Lower Crossed Syndrome - Overactive

hip flexors
lumbar extensors (low-back)

Lower Crossed Syndrome - Underactive

glute maximus and medius
hamstrings complex
abdominals

Upper Crossed Syndrom

kyphosis - hunched forward

Upper Crossed Syndrome - Overactive

pectoral major and minor
levator scapula
sternocleidomastoid
upper traps

Upper Crossed Syndrome - Underactive

middle/lower traps
rhomboids (mid-back)
deep cervical flexors

Overhead Squat Assessment - Feet Turn Out - Overactive

gastrocnemius/soleus (calves)
hamstrings complex

Overhead Squat Assessment - Feet Turn Out - Underactive

anterior/posterior tibialis (shins)
glute max and med

Overhead Squat Assessment - Knees Cave In (Knee Valgus) - Overactive

TFL
Adductor Complex

Overhead Squat Assessment - Knees Cave In (Knee Valgus) - Underactive

Glute max and med
Anterior/Posterior Tibialis

Overhead Squat Assessment - Low Back Arches - Overactive

hip flexors
lumbar extendors
latissimus dorsi

Overhead Squat Assessment - Low Back Arches - Underactive

gluteus max
hamstrings complex
abdominals

Overhead Squat Assessment - Excessive Forward Trunk Lean - Overactive

hip flexors
gastrocnemius/soleus
rectus abdominis
external obliques

Overhead Squat Assessment - Excessive Forward Trunk Lean - Underactive

gluteus max
hamstrings complex
lumbar extendors

Overhead Squat Assessment - Arms Fall Forward - Overactive

latissimus dorsi
pec major and minor
teres major

Overhead Squat Assessment - Arms Fall Forward - Underactive

middle/low traps
rhomboids
posterior deltoids
portions of rotator cuff

Single-Leg Squat - Knees Cave In (Knee Valgus) - Overactive

TFL
adductor complex

Single-Leg Squat - Knees Cave In (Knee Valgus) - Underactive

glute max/med
anterior/posterior tibialis

Pushing/Pulling Assessment - Low Back Arches - Overactive

hip flexors
lumbar extensors

Pushing/Pulling Assessment - Low Back Arches - Underactive

glute max
hamstrings complex
abdominals

Pushing/Pulling Assessment - Scapula Elevation - Overactive

levator scapulae
upper traps

Pushing/Pulling Assessment - Scapula Elevation - Underactive

lower traps

Pushing/Pulling Assessment - Head Juts Forward - Overactive

levator scapulae
sternocleidomastoid

Pushing/Pulling Assessment - Head Juts Forward - Underactive

deep cervical flexors

Synergistic Dominance

neuromuscular phenomenon that synergists take over function for a weak or inhibited agonist

Autogenic Inhibition

ability of a muscle to relax when it experiences a stretch or increased tension

neural impulses that sense tension are greater than impulses that causes muscles to contract, which effects muscle spindles

Cable Rotation/Lift Exercises

hip extension
knee extension
ankle plantarflexion