NASM Personal Training Certification Exam

Muscle imbalances

alteration of muscle length surrounding a joint

Obesity

The condition of being considerably overweight, and refers to a person with a body mass index of 30 or greater, or who is at least 30 pounds over his or her recommended weight

What is the BMI of a typical obese individual?

30 or greater

Refers to a person with a body mass index of 25-29.9 or who is between 25-30 pounds over the recommended weight

overweight

These are also known as cholesterol and triglycerides and are carried in the bloodstream by protein molecules known as HDL and LDL

blood lipids

chronic metabolic disorder caused by insulin deficiency, which impairs carbohydrate usage and enhances usage of fats and proteins

diabetes mellitus

a state of lost physical fitness, which may include muscle imbalances, decreased flexibility, and a lack of core and joint stability

deconditioned

the cumulative sensory input to the central nervous system from all mechanoreceptors that sense body positions and limb movement

proprioception

an unstable physical situation in which exercises are performed that cause the body to use its internal balance and stabilization mechanisms (Examples include using stability balls and single-leg squats versus traditional)

proprioceptively enriched movement

smaller divisions of training progressions that fall within the three building blocks of training

phases of training

a muscle's ability to contract for an extended period

muscular endurance

the ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion

neuromuscular efficiency

What is the first phase of training that should be completed before anything else to prevent injury and/or tension at the joints?

stabilization training

the muscle that acts as the initial and main source of motive power

prime mover

set of two exercises that are performed back-to-back without any rest time between them

superset

What type of training should done by individuals with a goal of maximal muscle growth?

Hypertrophy training

ability of muscles to exert maximal force output in a minimal amount of time

rate of force production

the combination and interrelation of the nervous, muscular, and skeletal systems

human movement systems

a conglomeration of billions of cells specifically designed to provide a communication network within the human body

nervous system

the ability of the nervous system to sense changes in either the internal or external environment

sensory function

the ability of the nervous system to analyze and interpret sensory information to allow proper decision making, which produces the appropriate response

integrative function

the neuromuscular response to the sensory information

motor function

the functional unit of the nervous system

neuron

These neurons transmit nerve impulses from effector sites via receptors to the brain and spinal cord -- respond to touch, sound, light and other stimuli

sensory neurons

transmit nerve impulses from one neuron to another

interneurons

transmit nerve impulses from the brain and spinal cord to effector sites

motor neurons

the portion of the nervous system the consists of the brain and spinal cord

central nervous system

cranial and spinal nerves that spread throughout the body

peripheral nervous system

sensory receptors responsible for sensing distortion and pressure in body tissues

mechanoreceptors

receptors sensitive to change in length of the muscle and the rate of that change

muscle spindles

receptors sensitive to change in tension of the muscle and the rate of that change

golgi tendon organs

receptors surrounding a joint that respond to pressure, acceleration, and declaration of the joint

joint receptors

the body's framework, composed of bones and joints

skeletal system

provide a resting ground for muscles and protection of vital organs

bones

junctions of bones, muscles, and connective tissue at which movement occurs

joints

portion of the skeletal system that consists of the skull, rib cage, and vertebral column

axial skeleton

portion of the skeletal system that includes the upper and lower extremities

appendicular skeleton

The "link" between the axial and appendicular skeletons

pelvic girdle

the process of resorption and formation of bone

remodeling

a type of bone cell that removes bone tissue

osteoclasts

a type of cell that is responsible for bone formation

osteoblasts

the end of long bones, which is mainly composed of cancellous bone, and house much of the red marrow involved in red blood cell production

epiphysis

the shaft portion of a long bone

diaphysis

the region of a long bone connecting the diaphysis to the epiphysis -- a layer of cartilaginous cells in which growth in length of the diaphysis occurs

epiphyseal plate

a dense membrane composed of fibrous connective tissue that closely wraps all bone

periosteum

the central cavity of bone shafts where marrow is stored

medullar cavity

cartilage that covers the articular surfaces of bone

articular cartilage

flattened or indented portions of bone, which can be muscle attachment sites

depressions

projections protruding from the bone where muscles, tendons, and ligaments can attach

processes

a series of irregularly shaped bones called vertebrae that houses the spinal cord

vertebral column

1st seven vertebrae starting at the top of the spinal column

cervical spine

twelve vertebrae located in the upper/middle back behind the ribs

thoracic spine

five vertebrae of the low back below the thoracic spine

lumbar spine

triangular bone located below the lumbar spine

sacrum

located below the sacrum, more commonly known as the tailbone

coccyx

more specific term for joint motion

anthrokinematics

joints that are held together by a joint capsule and ligaments and are most associated with movement in the body

synovial joints

this joint is a non-axial joint and is the simplest moving of all joints

gliding joint

these joints because the condyle of one bone fits into the cavity of another bone to form the joint

condyloid joints

uniaxial joint allowing movement predominantly in only the sagittal plane

hinge joint

this joint is only found in the carpometacarpal joint in the thumb, allowing movement in two planes of motion

saddle joint

these joints are found in the atlantoaxiao joint at the base of the skull and the radioulnar joint of the elbow, allowing movement in one plane of motion

pivot joints

these are the most mobile of all joints, allowing movement in all three planes

ball-and-socket joints

joints that do not have a joint cavity, connective tissue, or cartilage

Nonsynovial joint

primary connective tissue that connects bones together and provides stability, input to the nervous system, guidance, and the limitation of improper joint movement

ligament

What is the best type of exercise for bone strength and health?

weight-bearing exercise

series of muscles that moves the skeleton

muscular system

a layer of connective tissue that surrounds the muscle

epimysium

the connective tissue that surrounds fascicles

perimysium

the deepest layer of connective tissue that surrounds individual muscle fibers

endomysium

connective tissue that attach muscle to bone and provide as an anchor for muscles to produce force

tendons

the functional unit of a muscle that produces muscular contraction and consists of repeating sections of actin and myosin

sarcomere

the contraction of a muscle generated by neural stimulation

neural activation

a motor neuron and all of the muscle fibers that it activates

motor unit

chemical messengers that cross the neuromuscular junction the transmit impulses from nerve to muscle

neurotransmitters

Type 1 muscle fibers, also known as _________________ muscle fibers have a high oxidative capacity and don't fatigue as easily

slow-twitch

Type 2 muscle fibers, also known as _________________ muscle fibers have a low oxidative capacity and fatigue easily

fast-twitch

these hormones help prepare the body for activity and are participants in the "fight or flight" reflex

catecholamines

in both men and women, this hormone plays a major role in the growth and repair of tissue

testosterone

this hormone is referred to as a catabolic hormone and is associated with tissue breakdown

cortisol

this hormone is primarily an anabolic hormone that is responsible for most growth and development during childhood up until puberty

growth hormones

these hormones or responsible for carbohydrate, protein, and fat metabolism

thyroid hormones

a hollow muscular organ that pumps blood through the body by means of rhythmic contraction

heart

the space in the chest between the lungs that contains all the internal organs of the chest except the lungs

mediastinum

a specialized area of cardiac tissue, located in the right atrium of the heart, which initiates the electrical impulses that determine the heart rate; aka the "pacemaker" of the heart

SA Node

a small mass of specialized cardiac muscle fibers, located in the wall of the tight atrium of the heart, that receives the heartbeat impulses from the SA node and directs them to the walls of the ventricles

AV Node

the superior chamber of the heart that receives blood from the veins and forced it into the ventricles

Atrium

The inferior chamber of the heart that receives blood from the corresponding atrium, in turn, forces blood into the arteries

Ventricle

The amount of blood pumped out of the heart with each contraction

Stroke Volume

the rate at which the heart pumps

heart rate

heart rate x stroke volume; the overall performance of the heart

cardiac output

network of hollow tubes that circulate blood through the body

blood vessels

vessels that transport blood away from the heart

arteries

the smallest blood vessels, and the site of exchange of chemicals and water between the blood and tissues

capillaries

vessels that transport blood from the capillaries toward the heart

veins

small terminal branches of an artery, which end in capillaries

arterioles

the very small veins that connect capillaries to the larger veins

venules

a system of organs that collects oxygen form the external environment and transports it to the bloodstream

respiratory system

skeletal structues and soft tissues that work together to allow proper respiratory mechanics to occur and help pump blood back to the heart during inspiration

respiratory pump

the process of actively contracting the inspiratory muscles to move air into the body

inspiration