NASM 7th Edition all chpaters

What percentage of adults are do not meet recommended activity guidelines?

80%

BMI Normal

18.5-24.9

Overweight BMI

25-29.9

Obese BMI

over 30

Bad Blood Pressure

Hypertension\= 140/90

normal blood pressure

120/80

140

systolic It is specifically the maximum arterial pressure during contraction of the left ventricle of the heart.

90

Diastolic- relating to the phase of the heartbeat when the heart muscle relaxes and allows the chambers to fill with blood.

LDL

bad cholesterol

HDL

good cholesterol

Type 1 diabetes

Childhood onset (Less than 10% of diabetics)

type 2 diabetes

Insulin resistant

4/5 or or 80%

of people have lower back pain

SWOT analysis

strengths, weaknesses, opportunities, threats

4P's of marketing

Product, Price, Place, Promotion

2.0 CEU's

Is required to renewal NASM (.19 from CEUS and .1 CPR)

Amotivation

Describes when someone is not motivated to engage

extrinsic motivation

reward/ recognition

intristic motivation

YOU feel a sense of satisfaction (They will when they feel competent or a sense of belonging or a sense of autonomy/ control)

Stages of change

Pre\= no plan to exercise, Contemplation\= planning to in 6 months, Preparation\= works out but not regularly, Action\= Exercising regularly but not 6 months, Maintenance+ 6+ months of exercise. Termination\= Never going back

specific, measurable, attainable, realistic, timely

GOALS

I like to exercise because I enjoy taking care of my health and well being is an example of...

Intrinsic

Your client just started working out but hasn't been doing it for 6 months, what stage if change are they in?

Action

Your client wants to lose 10-lbs in 5 days, This isnt a SMART goal due to

Attainable

Nervous System:

Basic Unit neuron (Dendrite, axon, cell body)

central nervous system

brain and spinal cord

PNS (peripheral nervous system)

Everything coming out of the spinal column and mechanoreceptions

Mechanoreceptions:

Muscle Spindle (Think stretch), Golgi Tendon Organ (Think Tension and foam rolling), Joint Receptors

Three Stages of Learning

cognitive (Learning), associative (Beginning to understand), autonomous (Learned skill, no thought)

Skelton System

206 bones, (axial 8-, 126 in appendicular

Basic unit

Osteon (Blasts BUILD up, clasts CLAW down

Longest Bone in the human body

Femur,

Smallest Bone

Incus, malleus, stapes (Inner Ear)

Ligament

Bone to bone (ACL)

Tendon

muscle to bone (Achillies)

Muscular System Basic Unit:

Sarcomere, myofibrils (Actin & myosin\= larger of the two)

What is glucose stored as?

glycogen

Motor unit

Single neuron cell and all the associated muscle fibers it innervates.

Z-Line

Meeting point of each sacromere

sliding filament theory

muscle contractions involving actin and myosin sliding past one another shortening the muscle during a concentric muscle contraction

Capillaries

Smallest blood vessels and the site of exchange of elements between the blood and the tissues

Your client just performed 1 set of 20 reps during the stabilization endurance phase on a bosu ball. They looked down at the ground the entire time and had a fixed stare. What phase of learning are they in?

Cognitive

Which connective tissue connects bone to bone?

ligaments

The Human Movement System (Kinetic Chain) consists of the...

Muscular, Skeletal, and Nervous System

Neurons are comprised of which three parts?

cell body, axon, dendrites

Heart Anatomy:

Upper Chambers,

atriums,

lower chamber

ventricles

SA Node

pacemaker of the heart

3 types of muscle

Skeletal (650+ muscles), smooth (Lining of arteries, veins and GI Tract) and Cardiac (Heart)

Bradycardia

Less than 60 BPM

Tachycardia

greater than 100 bpm

Average HR

70-80 Males 70 females 75

Blood is comprised of...

55% plasma 45%red/white blood cells and platelets

Adult heart holds between

4-6 L

Arteries go away from the heart

Veins go back to the heart

Venules are small veins that drain from... into..

Capillaries into larger veins

Arterioles

are small arteries that eventually divide into capillaries

Valsalva maneuver

increase in intra abdominal pressure/ pregnant/ high blood pressure should breath through concentric & eccentric portions of the lift to avoid this

Normal Breathing rates

12-16 breaths a minute

Tachypnea

Greater than 24 breaths per minute

Bradypnea

Less than 8 breaths a minute

Dysfunctional Breathing (Slow breaths) are due to overactive sternocleidomastoid & scalene which can cause headaches, lightheaded and dizziness

Catabolic Hormones

cortisol (adrenal cortex/glands) glucagon (Pancreas), and Anabolic hormones: HGH (Pituitary gland),

Testosterone (Testes males via Leydig cells; adrenal glands females) insulin (Pancreas, IGF (liver)

Adrenal Glands Produce the catecholamines

adrenaline and norepinephrine)

Thyroid hormones

monitor BMR and release calcitonin

Gluconeogenesis

is the creation of glucose via non-carbohydrate substrates such as protein: Gluco\= glucose, neo\= new, genesis\= generation

GI- tract anatomy & digestion (smooth muscle)

Mastication, esophagus, stomach, small intestine (duodenum, jejunum, ileum) Large Intestine (Ascending, transverse, descending)

Vessels that transport blood away from the heart are known as...

Arteries

What are smaller chambers located superiorly on either side of the heart that gather blood returning to the heart much like a reservoir?

Atria

The amount of blood pumped out the heart with each contraction if referred to as

Stroke Volume

Which blood vessels collect blood from capillaries and progressively merge with veins to transport blood back to the heart?

Venules

Resting oxygen consumption is approximately aka 1 MET

3.5 mL of oxygen per kilogram of body weight per minute (3.5mL * kg-1 * min-1)

Sagital

An imaginary line bisecting the body into right and left halves (Flexion/exrension)

Frontal

an imaginary line bisecting the body into anterior and posterior halves (Abduction/ adduction)

transverse

an imaginary line bisecting the body into superior and inferior halves (rotation)

Concentric

muscle action where muscles lengthen (stronger eccentrically) Think negatives in the gym

isometric

muscle action where the muscle stays in the same length, think plank

isokinetic

speed of movement is fixed (High-end piece of equipment)

Feed- forward activation

STABLIZATION FACT, certain muscles automatically activate in anticipation of a movement

open kinetic chain exercise

distal segment is moving i.e. leg curl/ bench press/ lat pull down

closed kinetic chain exercises

distal segment is fixed i.e. squats /pull-ups/lunges

Altered Reciprocal inhabitation

Agonist receives signal functional antagonist receives inhibitory signal allowing it to lengthen.

stretch-shortening cycle

Loading of a muscle eccentrically to prep for a rapid contraction (Jumping, not tinker bell jumps) the energy is stored in the series elastic component(tendon) and the transition between the eccentric and concentric portion is rapid and termed amortization

force velocity curve

As the velocity of a concentric action increases, its ability to produce force also INCREASES

First class lever

Nodding the head

Second class Lever

Plantarflexion / push-up

Third Class lever

Bicep curl. Most limbs in the body are these (Hamstring curl)

An anatomical location referring to a position above a reference point is known as...

superior

Which of the following is a third class lever?

Hamstring Curl

During a bench press, which muscles are the stabilizers?

Rotator Cuff

Which of the following is an example of a closed kinetic chain exercise?

Push-Up

Bio-energetics:

ATP-PC (anaerobic metabolism) 0-30 seconds of work (power athletes, sprinters, jumpers, crossfitters, basketball, volleyball and body builders)

Glycolytic

30 sec - 3min (Middle distance 400m-800m)

Oxidative

3 minutes (runners, cyclists, enduracne athletes)

2 most important factors for bio energetics

Duration and Intensity

Low Intensity

fat (triglycerides; after 75+ min protein is deaminated)