Help
Options
Didn't know it?
click below
click below
Knew it?
click below
click below
Don't Know
Remaining cards (0)
Know
retry
shuffle
restart
0:00
Embed Code - If you would like this activity on your web page, copy the script below and paste it into your web page.
Normal Size Small Size show me how
Normal Size Small Size show me how
NASM
Midterm
| Question | Answer |
|---|---|
| What muscles flex the knee? | Bicep Femoris, Semitendonous, Semimembranosus, Sartorius, Gracilis, Gastrocnemium, Plantaris Popliteus |
| What muscles extend the knee? | Vastus MLI, Rectus Femoris, TFL |
| What are the deep 6 rotators of the hip? | Piriformis, obturator externus, obturator internus, gemellus superior, gemellus inferior, quadratus femoris |
| What are the 4 ligaments of the knee? | Anterior and Posterior cruciate ligaments and Medial and Lateral collateral ligaments |
| What do Ligaments connect? | Bone to bone |
| What do Tendons connect? | Muscle to bone |
| What 3 muscles stabilize the hip and knee? | Sartorius, TFL, Gracilis |
| What are two common knee injuries? | Patellar Tendinopathy (jumper's knee, shin splints) Iliotibial Band Syndrom (Runner's knee) |
| Where does the muscle contract from? | Origin to insertion |
| Which bones make up the most complex joint in the human body? | Patella, femur, Tibia |
| What are the percentages of zone 1 for target heart rate? | 65-75% |
| What are the percentages of zone 2 for target heart rate? | 76-85% |
| What are the percentages of zone 3 for target heart rate? | 86-95% |
| What are the postural assessments? | Overhead squat assessment, single leg squat assessment, push and pull, static posture |
| What are the performance assessments? | Push up, Davies, Shark Skill |
| The 9 sites for measure BF% (first four=nasm sites) | Bicep, Tricep, Subscapularis, Illiac Crest, Midaxilla, Calf, Thigh, Abs, Chest |
| What are the overactive muscles in pronation distortion syndrome or knee valgus? | Gastroc, soleus, peroneals, adductors, illiotibial head, hip flexors, bicep femoris |
| What are the underactive muscles pronation distortion syndrome? | Ant/Post Tib, Vastus Medialis, glutes, external rotators |
| What are the overactive muscles in lower crossed syndrome? | gastro, soleus, hip flexors, adductors, latissimus dorsi, erector spinae |
| What are the underactive muscles in lower crossed syndrome? | ant/post tib, glutes, transverse abs, interal oblique |
| What are the overactive muscles in upper crossed syndrome? | upper trap, lev. scap, sternocleidomastoid, scalenes, latissimus dorsi, teres major, subscap, pec maj/min |
| What are the underactive muscles in upper crossed syndrome? | deep cervical flexors, serratus anterior, rhomboids, mid/lower trap, teres minor, infraspinatus |
| How much ATP is recovered if rested 40 seconds? | 75% |
| How much ATP is recovered if rested 3 minutes? | 100% |
| How much ATP is recovered if rested 20-30 seconds? | 50% |
| How much ATP is recovered if rested 1 minute? | 85-90% |
| What muscle spindles sensitive to? | Change in length and rate |
| What is the GTO sensitive to? | Change in tension and rate |
| What are the 6 processes in the Cumulative injury cycle? | 1. Trauma 2. Inflammaton 3. Muscle Spasms 4. Adhessions 5. Altered Neuromuscular control 6. Muscle Imbalances |
| What kind of stretching do you want to do for corrective flexibility? | Static (30 second holds) |
| What kind of stretching do you want do for active flexibility? | Active Isolate (2 second holds) |
| What kind of stretching do you want do for functional flexibility? | Dynamic (complete ROM, 10 reps) |
| What does SAD stand for? | Joint mobilitiy. Synarthroses, Amparthrosis, Diathrosis |
| What are the 6 main nutrients? | Water, fat, carbs, protein, minerals, vitamins |
| Single unit of protein? | Amino |
| Single unit of Carb? | Monosaccaride |
| Single unit of fat? | Lipid or fatty acid |
| What are the 3 monosaccarides? | Glucose, frucose, galactose |
| What are the essential amino acids? | Leucine, Isoleucine, lysine, Methionine, Phenylalanine, Threonine, typtophan, valine |
| What are the nonessential amino acids? | Alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, tyrasine |
| What are the two semiessential amino acids? | arginine and histidine |
| What are lipids? | groups of compounds containing triglycerides, phospholips, and sterols |
| What is a lipoprotein? | soluable proteins that combine with and transport fat in the blood plasma |
| What is the function of the pancreas? | regulate blood glucose and aid digestion |
| What breaks down protein? | pepsinogen |
| what breaks down carbs? | salivary amalase and ligual lipase |
| What is the TEF? And how much of the TEE does it account for? | Thermal Effect of Food 6-10% |
| 4 fat soluable vitamins? | I "KEAD", I "KEAD" ;) |
| most common electrolytes? | Sodium, magnesium, potassium, calcium |
| When calculating protein consumption what would you multiple to get endurance? | 1.2-1.4 |
| When calculating protein consumption, what would you multiple to get strength? | 1.4-1.7 |
| When calculating protein consumption, what would you multiple for a body builder? | 2.0-2.2 |
| How much protein should make up your diet? | 10-35% |
| How much fat should make up your diet? | 20-35% |
| How much carbs should make your diet? | 45-65% |
| What does DOG ASS stand for? | Detraining, overtraining, Genetics, Age, Sex, Specificity |
| What is a motor unit? | a motor neuron and all the muscle fibers it innervates |
| what is the basic unit for muscle? | sarcomere |
| What is the basic unit for bone? | osteon |
| what is the basic unit for nerves? | neuron |
| What is neural activation? | Muscle contraction |
| What are the two myofilaments of the myofibril? | Actin(thin) Myosin(thick) |
| What is the importance of Troponis and tropomyosin? | muscle contration |
| What are the endocrine glands? | They secret horomones |
Created by:
1045714507
Popular Fitness sets