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NASM PES Exam Review
Principle of Specificity - ANS>The body will adapt to demands placed on it. Caffeine effects... - ANS>CNS, heart, and skeletal muscles Risk factor for tendonitis - ANS>Cold weather As stretch intensity increases, - ANS>frequency of nerve impulses increases Acute effects occur - ANS>Shortly after ingestion Rate Coding - ANS>Firing frequency of motor units Structural efficiency - ANS>Capability if the body to overcome forces to maintain alignment of the musculoskeletal system, allowing one to maintain center of gravity. The highest intensity of muscle activation, while performing Olympic lifts occurs at the.. - ANS>Hip extensors
During which stage of the stress response will the body experience less soreness and improvement in activity? - ANS>Resistance Development What is involved in the postural control system? - ANS>Proprioceptive, Vestibular, Visual How many meals should an athlete eat each day? - ANS>4-6 small meals Detect muscle length - ANS>muscle spindles detect pain - ANS>nociceptors Detect limit in a rang of motion - ANS>ruffini afferants Detect joint rotation - ANS>skin receptors Rate of force production - ANS>Exert max force in a short amount of time
As intensity increases, the number of repetitions that can be performed
- ANS>decreases Preferred location to take pulse - ANS>radial pulse measures horizontal speed - ANS>5-0- Measures reaction capabilities in multiple planes - ANS>T-test Predicts VO2 Max - ANS>20-m shuttle test Measures lateral speed - ANS>Pro lane agility drill Synergistic dominance - ANS>stabilizing muscles compensating for weak primary movers strength - ANS>Ability to exert force against resistance Stretch shortening cycle - ANS>eccentric contraction followed quickly by a contraction
Flexibility - ANS>optimum range of motion to enhance functional capabilities Elastic potential energy is stored - ANS>in the eccentric phase Vitamin C in athletes will - ANS>Reduce Muscle soreness Waste of aerobic ATP production is - ANS>Carbon Dioxide and water Functional unit of a muscle - ANS>Sarcomere Vegetarians should supplement which vitamin? - ANS>b which form of stretching results in the greatest increase in range of motion - ANS>proprioceptive neuromuscular facilitation Which structure will prevent over contraction of a muscle? - ANS>Golgi tendon organ Which metatarsals are stress fractures most commonly seen? - ANS>2nd and 5th
Dynamic Stretching - ANS>Utilizes concentric and isometric contractions to increase range of motion Static Stretching - ANS>utilizes autogenic inhibition to increase range of motion Neuromuscular Stretching - ANS>utilizes concentric and isometric contractions to increase range of motion Altered Reciprocal Inhibition - ANS>When a tight muscle, causes decreased neural drive to its functional antagonist Synergistic Dominance - ANS>When synergists compensate for a weak or inhibited prime mover in attempt to maintain force production and functional movement patterns. Can lead to altered movement patterns Shark Skill Test - ANS>Measures lower extremity agility Double Leg Vertical Jump - ANS>Measures total body bilateral power Rotation Medicine Ball Throw - ANS>Measures transverse plane strength and power
Standing soccer throw - ANS>Measures power of core and upper extremities Single joint exercises focus on one muscle group - ANS>True What training will improve the rate of force production within muscles?
- ANS>Plyometric training If a muscle is stretched... - ANS>Muscle spindles respond, causing the agonist to quickly contract Overtraining will make an athletes HR... - ANS>Increase Golgi tendon organ - ANS>sensitive to tension and rate of tension change within the musculotendinous unit Pulmonary ventilation - ANS>Movement of oxygen and carbon dioxide within the circulatory system Protein produces the greatest amount of ATP at.. - ANS>9 calories of energy per gram Protein/Carbs - ANS>4 calories of energy`
Exercise will increase oxygen consumption 10 -15times an athletes resting rate - ANS>True. Horizontal loading involves exhausting one body part and then moving to the next body part - ANS>True. IntrAmuscle coordination - ANS>involves the ability the CNS to improve motor unit recruitment. IntERmuscle coordination - ANS>is concerned with the entire human movement system working efficiently. Exercise will impact Zinc levels how? - ANS>Increased zinc LOSS Abdominal Bracing - ANS>will help activate the global stabilizer Will become the focus of a core training program - ANS>Neural adaptions Isometric - ANS>no joint activity, the contractile force is = to the resistive force.
Linear speed - ANS>the ability to move the body in one intended direction as fast as possible product of stride rate and stride length most common lever in the body - ANS>class III How many raining sessions are recommended for improvements in strength? - ANS>3-5 times per week Golgi Afferents - ANS>located in ligaments and menisci detect tensile loads What is glycemic index (GI) - ANS>the effect of food on blood glucose. How will a large Q-angle impact the patella - ANS>Int creates an abnormal force pulling on the patella laterally. Superset System - ANS>exercises performed in rapid succession Pyramid System - ANS>progressive step approach circuit System - ANS>Series of Exercise
A low bone mass is a risk factor for metatarsal stress fractures - ANS>true Mechanoreceptors - ANS>Detect mechanical changes within connective tissue: Compressive, tensile, traction, and elongation distortions Flexibility training - ANS>development of functional range of motion Agility training - ANS>efficiently changing directions plyometric training - ANS>increase rate of force production Balance training - ANS>stimulating neuromuscular adaptions Local core stabilizers are responsible for - ANS>high density if muscle spindles, aiding in proprioception Diastolic blood pressure - ANS>Pressure within the arterial system decreases skille motor performance requires - ANS>attention
Which phase is elastic potential energy stored? - ANS>the eccentric phase (Stretching of a muscle) will store elastic energy in preparation of the concentric phase Endurance adaptions sets and intensity - ANS>Sets between 1 and 3 at 50-70% of 1 RM tissue stress continuum assesses - ANS>individual tissues breakdown threshold and rate major source of carbohydrates within the body derived from - ANS>muscle glycogen functional strength - ANS>the ability to produce forces within the body stretch shortening cycle - ANS>ability to store and release energy What occurs to the proportion of connective tissue when a muscle is immobilized in a shorten position? - ANS>increase As the stretch intensity increases,the frequency of nerve impulses increases - ANS>true
anterior oblique substystem - ANS>pelvic stability ant rotation Achilles tendonitis mechanisms include - ANS>eccentric loading, overload, poorly fitted shoes 1/3/5 wall drill - ANS>Linear acceleration Lateral A-Skips - ANS>Multi-directional running Resisted sprints - ANS>Maximum speed power training - ANS>increase the speed at which a muscle can generate force stabilization training - ANS>increasing joint and postural stability strength training - ANS>Increase stabilization and prime mover strength maximal strength training - ANS>obtaining maximum prime mover strength if blood glucose cannot be stabilized, - ANS>performance decreases
Neutralizers - ANS>eliminate unnecessary/unwanted movement within a joint by contracting to counteract the action of other muscles Push-ups - ANS>strengthassesment double leg-lowering test - ANS>core assessment landing error scoring system - ANS>dynamic postural assessment single leg squat assessment - ANS>traditional postural assessment majority ofACL injuries are noncontact - ANS>true What occurs to muscle tension as the velocity of a concentric contraction decreases? - ANS>Tension increases Why must the spine be in neutral and stable position during olympic lifts? - ANS>Ability to generate maximum amount of force What is the first phase of quickness training? - ANS>Coordination
How do the local stabilizing muscles contribute to spine stability? - ANS>Create an increase in intra-abdominal pressure What is the speed of muscular exertion limited by? - ANS>neuromuscular coordination local muscular system - ANS>focused on stiffness and stability within the joints global system - ANS>is focused on joint movement Goal of Phase 1: Stabilization Endurance Training - ANS>increase stabilization strength and develop optimal communication between one's nervous state and muscular system Goal of strength stages in general - ANS>enhance stabilization strength while increasing prime mover strength Goal of Phase 2: Strength Endurance Training - ANS>enhance stabilization strength and endurance while increasing prime mover strength Achieved by: superset manner
Goal of Phase 3: Hypertrophy Training - ANS>maximal muscle hypertrophy Goal of Phase 4: Maximal Strength Training - ANS>increasing maximal prime mover strength Goal of Phase 5: Power training - ANS>enhance prime mover strength while also improving the rate of force production Goal of Phase 6: Maximal Power Training - ANS>produce maximal acceleration and rate force production Stride rate - ANS>the amount of time needed to complete a stride cycle and is limited by stride length stride length - ANS>the distance covered with each stride and is improved by increasing the amount of force applied to the ground. drive phase - ANS>when the foot is in contact with the ground Recovery phase - ANS>when the leg swings from the hip while the foot clears the ground
