NASM CPT

pes planus distortion syndrom

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

potential OVERACTIVE muscles:

• gastrocenmius and soleus (calves)

• adductor complex (inner thighs)

• hip flexors (muscles near front of hips)

potential UNDERACTIVE muscles:

• anterior and posterior tibialis (shin muscles)

• gluteus maximus and medius

lower crossed syndrome

hip joints: flexed, pelvis: anterior pelvic tilt, lumbar spine: excessive lordosis (extension)

potential OVERACTIVE muscles:

• hip flexors

• lumbar extensors (low-back muscles)

potential UNDERACTIVE muscles:

• gluteus maximus and medius

• hamstring complex

• abdominals

pes planus distortion syndrom

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

potential OVERACTIVE muscles:

• gastrocenmius and soleus (calves)

• adductor complex (inner thighs)

• hip flexors (muscles near front of hips)

potential UNDERACTIVE muscles:

• anterior and posterior tibialis (shin muscles)

• gluteus maximus and medius

lower crossed syndrome

hip joints: flexed, pelvis: anterior pelvic tilt, lumbar spine: excessive lordosis (extension)

potential OVERACTIVE muscles:

• hip flexors

• lumbar extensors (low-back muscles)

potential UNDERACTIVE muscles:

• gluteus maximus and medius

• hamstring complex

• abdominals

upper crossed syndrome

throacic spine: excessive kyphosis (hunchback, flexed posture), shoulders: protracted (rounded forward) and internally rotated, head and neck: jutted forward

potential OVERACTIVE muscles:

• pectoralis major and minor (chest muscles)

• levator scapula and sternocleidomastoid (neck muscles)

• upper trapezius

potential UNDERACTIVE muscles:

• middle and lower trapezius, rhomboids (mid-back muscles)

• deep cervical flexors (muscles deep within the neck)

feet turn out

OVERACTIVE:

• gastrocnemius/soleus (calves)

• hamstrings complex

UNDERACTIVE:

• anterior and posterior tibialis (shin muscles)

• gluteus maximus and medius

knees cave in (knee valgus)

OVERACTIVE:

• tensor fascia latae (TFL) (muscle near front of hip)

• adductor complex (inner thigh muscles)

UNDERACTIVE:

• gluteus maximus and medius

• anterior and posterior tibialis

low-back arches

OVERACTIVE:

• hip flexors (rectus femoris, psoas, TFL)

• lumbar extensors (low-back muscles)

• latissimus dorsi (large back muscle)

UNDERACTIVE:

• gluteus maximus

• hamstrings complex

• abdominals

excessive forward trunk lean

OVERACTIVE:

• hip flexors

• gastrocnemius/soleus

• rectus abdominis and external obliques (superficial abdominal muscles)

UNDERACTIVE:

• gluteus maximus

• hamstrings complex

• lumbar extensors

arms fall forward

OVERACTIVE:

• latissimus dorsi

• pectoralis major and minor (chest muscles)

• teres major (posterior shoulder muscle)

UNDERACTIVE:

• middle and lower trapezius (mid-back muscle)

• rhomboids (muscles near shoulder blades)

• posterior deltoids (back of shoulder muscles)

• portions of the rotator cuff (small muscles that stabilize the shoulder)

scapular elevation

OVERACTIVE:

• levator scapulae (posterior neck muscles)

• upper trapezius

UNDERACTIVE:

• lower trapezius

head juts forward

OVERACTIVE:

• levator scapulae

• sternocleidomastoid (anterior neck muscles)

UNDERACTIVE:

• deep cervical flexors (deep neck stabilizer muscles)

force-couple relationships

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

reciprocal inhibition

when an agonist receives a signal to contract, its functional antagonist muscle also receives an inhibitory signal allowing it to lengthen

altered reciprocal inhibition

occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist

synergistic dominance

the neuromuscular phenomenon that occurs when synergists take over function for a weak or inhibited prime mover (agonist)

altered length-tension relationship

when a muscle’s resting length is too short or too long, reducing the amount of force it can produce

muscle spindle

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

golgi tendon organ (GTO)

a specialized sensory receptor located at the point where skeletal muscle fibers insert into the tendons of skeletal muscle; sensitive to changes in muscular tension and rate of tension change

autogenic inhibition

the process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitor effect to the muscle spindles

local muscles of the core

provide dynamic control of the spinal segments, limiting excessive compression, shear, and rotational forces between spinal segments

• rotatores

• multifidus

• transverse abdominis

• diaphragm

• pelvic floor musculature

• quadratus lumborum

global muscles of the core

more superficial on the trunk; act to move the trunk, transfer loads between the upper and lower extremities, and provide stability of the spine by stabilizing multiple segments together as functional units

• rectus abdominis

• external abdominal obliques

• internal abdominal obliques

• erector spinae

• latissimus dorsi

• iliopsoas (illacus + psoas)

core training progression 1

initially focus on stabilization through the spine and pelvis without the gross movement of the trunk. exercises are designed to improve neuromuscular efficiency and intervertebral stability, focusing on drawing-in and then bracing during the exercise. primarily target local core muscles

• marching, floor bridge, ball bridge, floor cobra, fire hydrant, plant, side plank, dead bug, bird dog, paloff press, farmer’s carry

core training progression 2

involve more dynamic eccentric and concentric movements of the spine throughout a full ROM. involve flexion, extension, and rotation of the trunk. specificity, speed, and neural demands are also increased using moderate to fast repetition tempo

• floor crunch, ball crunch, back extension, reverse crunch, knee-up, cable rotation, cable lift, cable chop

core training progression 3

exercises that are designed to improve the rate of force production (power) and movement efficiency of the core musculature and extremities

• med ball rotation chest pass, ball med ball pullover throw, front med ball oblique throw, side med ball oblique throw, med ball soccer throw, med ball woodchop throw, med ball overhead throw

balance training progression 1

exercises should initially involve little joint motion of the balance leg. designed to improve reflexive (automatic) muscle contractions to increase joint stability

balance training progression 2

involves dynamic eccentric and concentric movement of the balance leg through a full ROM. speed and neural demands are progressed

balance training progression 3

exercises that are designed to develop proper deceleration ability to move the body from a dynamic state to a controlled stationary position. exercises combine hopping motions with a single-leg landing stance (holding the landing position for 3-5 seconds)

plyometric training progression 1

movements should initially involve small jumps (lower amplitude) to best learn the movement pattern. hold landing position for 3-5 seconds and should make any adjustments necessary to correct faulty postures before performing the next jump

plyometric training progression 2

involves jump with more amplitude and dynamic motion. speed of jumps is also progressed. exercises are performed in a repetitive fashion, spending a relatively short amount of time on the ground before repeating the drill; no longer hold landing position for 3-5 seconds but instead initiate another jump upong landing using a moderate tempo

plyometric training progression 3

exercises that involve explosive, powerful movements. exercises are performed as fast and as explosively as possible

SAQ for youth

• 1-3 x per week, 4-8 drills per workout

• 1-4 sets, 3-5 reps

• 15-60 sec rest

SAQ for weight loss

• 2-3 x per week

• 3-4 sets, 3-5 reps

• 15-60 sec rest

SAQ for older adults

• 1-2 sets, 1-2 drills

SAQ BEGINNER

• 4-6 drills

• 1-2 sets, 2-3 reps

• 15-60 sec rest

SAQ INTERMEDIATE

• 6-8 drills

• 3-4 sets, 3-5 reps

• 0-60 sec rest

SAQ ADVANCED

• 6-10 drills

• 3-5 sets, 3-5 reps

• 0-90 sec rest

Jackson and Pollock three-site measurement

-MEN: chest, abdomen, thigh

-WOMEN: triceps, suprailiac, thigh

Durnin-Womersley four-site measurement

biceps, triceps, subscapular, and suprailiac

right atrium

receives deoxygenated blood returning from the body and sends it to the right ventricle

right ventricle

receives deoxygenated blood from the right atrium and sends it to the lungs

left atrium

receives oxygenated blood from the lungs and sends it to the left ventricle

left ventricle

receives oxygenated blood from the left atrium and sends it to the body

sinoatrial (SA) node

• located in right atrium

• initiates an electrical signal that causes the heart to beat

atrioventricular (AV) node

• located between the atria and ventricles

• delays the impulse from the SA node before allowing it to pass to the ventricles

end-diastolic volume

the filled volume of the ventricle before each contraction

end-systolic volume

the volume of blood remaining in the ventricle after ejection

ATP-PC system

provides energy very rapidly, for approximately 10-15 seconds, via anaerobic metabolism

• short sprints

• olympic weightlifting

• jumping and plyometrics

glycolytic system

converts glucose into pyruvate and ATP, capacity of 30-60 seconds of duration

• strength training (8-12 reps)

oxidative system

most complex of the 3 energy systems; oxygen used to convert food substrates into ATP (oxidative phosphorylation); more than 60 seconds of activity

• jogging/running for an extended period of time

isotonic muscle action

force is produced, muscle tension is developed, and movement occurs through a given ROM; concentric, eccentric

isometric muscle action

muscle tension is created without a change in muscle length and no visible movement of the joint

isokinetic muscle action

the speed of movement is fixed, and resistance varies with the force exerted

deep longitudinal subsystem

• muscles of lower leg, hamstrings, lower back region

• create a contracting tension to absorb and control ground reaction forces

posterior oblique subsystem

• latissimus dorsi, thoracolumbar fascia (connective tissue of the low-back), contralateral gluteus maximus

• works together with the DLS during gait just prior to or during heel strike as the gluteus maximus and latissimus dorsi are eccentrically loaded

anterior oblique subsystem

• obliques, adductor (inner) thigh muscles, hip external rotators

• creates stability from the trunk, through the pelvis, and to the hips and contributes to rotational movement

• works with AOS as a global force-couple in enabling rotational force production in the transverse plane

axial skeleton

skull, rib cage, vertebral column

appendicular skeleton

arms, legs, pelvic girdle

lower extremity functional test (LEFT)

tests lateral speed and agility

40-yard dash assesssment

evaluates reaction capabilities, acceleration, and maximal sprinting speed

pro shuttle (5-10-5) test

assesses acceleration, deceleration, agility, and control

cumulative injury cycle

a cycle whereby tissue trauma will induce inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalances

agility

the ability to start (or accelerate), stop (or decelerate and stabilize), and change direction in response to a signal or stimulus quickly while maintaining postural control

quickness

the ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during dynamic activities

stabilization level repetition tempo

slow; 4-2-1-1

strength level repetition tempo

moderate; 2-0-2-0

four horsemen of fitness

medicine balls, Indian club, the dumbbell, and the wand

tendons

connect muscle to bones

ligaments

connect bones to bones

zone 1

• below VT1

• light to moderate

• starting to sweat but can still carry on a conversation effortlessly

zone 2

• VT1 to midpoint

• challenging to hard

• noticeable sweating and using larger volumes of breath

• continual talking is becoming challenging

zone 3

• midpoint to VT2

• vigorous to very hard

• profuse sweating

• vigorous breathing and ability to talk is limited to short phrases

zone 4

• above VT2

• very hard to maximum effort

• breathing as hard as possible

• speaking is impossible or limited to grunts of single words

first class lever

effort, fulcrum, load

second class lever

effort, load, fulcrum

third class lever

fulcrum, effort, load

• most common in human body

smaller (1.0-1.5 in) battle ropes

used for aerobic and muscular endurance adaptations in which exercises are performed for 30 seconds or more

heavier (2 in) battle ropes

used for strength, power, and anaerobic adaptations in which exercises are performed for 30 seconds or less

open-chain exercises

distal limb moves freely in space

• bicep curl

• lat pulldown

• bench press

• leg curl

• leg extension

closed-chain exercises

anchor the body to the ground or immovable object

• push up

• pull up

• squat

• lunge

pronation of the foot

eversion, dorsiflexion, ankle abduction

supination of the foot

inversion, plantar flexion, ankle adduction

ball combo I

scapation (Y), shoulder abduction (T), cobra (A)

ball combo II

row, shoulder external rotation, press

stability ball size: 5 ft or under

45 cm

stability ball size: 5’1”-5’7”

55 cm

stability ball size: 5’8”-6’

65 cm

stability ball size: 6 ft or taller

75 cm

regions of the spine (from top to bottom)

cervical, thoracic, lumbar, sacral

YMCA 3-minute step test

• 12 inch box

• recovery heart rate (RHR)

• cadence of 96 steps per minute

• HR measured over a 60-second count immediately following the test

skinfold measurement - CHEST

• men: diagonal skinfold taken ½ the distance between armpit and nipple

• women: diagonal skinfold taken 1/3 between armpit and nipple

skinfold measurement - ABDOMEN

vertical skinfold 1 in lateral to belly button

skinfold measurement - SUBSCAPULAR

diagonal, 1-2 cm below inferior angle of scapula

skinfold measurement - SUPRAILIAC

diagonal, superior to and in line with neural angle of iliac crest

skinfold measurement - THIGH

vertical taken midway between hip and kneecap

kpyhotic curves

thoracic and sacral

lordotic curves

cervical and lumbar