NASM

An influence applied by one object to another, which results in an acceleration or deceleration of the second object

The length at which a muscle can produce the greatest force

• Muscle groups moving together to produce movement around a joint
• (ie) Internal and external obliques create trunk rotation

Movement of bones around a joint

A force that produces rotation

The process of the body responding to internal and external stimuli

The study of posture and movements and the involved structures and mchanisms that the central nervous system uses to assimilate and integrate sensory information with previous experiences

Groups of muscles that are recruited by the central nervous sytem to provide movement

The cumulative sensory input to the CNS from all machanoreceptors that sense position and limb movements

The cooperation of hte nervous and muscle system in gathering information, interpreting, and executing movement

• Squat=Quadriceps, hamstrings, and gluteus maximus
• Shoulder Press-Deltoid, rotator cuff, and traps

Repeated practice of motor control processes, which lead to a change in the ability to produce complex movements

The use of sensory inforamtion and sensorimotor integration to help the kinetic chain in motor learning

The process whereby the sensory information is used by the body to reactively monitor movement and the environment

Information provided by some exernal source, such as health and fitness professional, videotape, mirror, or heart rate monitor to supplement the internal environment

• Maximum heart rate x 0.65 or 0.75
• Builds aerobic base and aids in recovery

• MHR x 0.8 or 0.85
• Increases endurance and trains the anaerobic threshold

• MHR x 0.86 and 0.9
• Builds high end work capacity

Skin-fold calipers, bioelectrical impedance, underwater weighing

• Biceps, Triceps, Subscapular, and Iliac Crest
• Measure on right side of body then add them together then refer to Durnin-Womersley Body Fat Percentage Calculation

BMI > 25 is dangerous

• Used to estimate a cardiovascular starting point.
• 1. Determine clients maximum HR then multiply x the figures to get each zone (ie 0.65)
• 2. Have client do 24 steps per minute on 18 inch step then rest one minute, then take pulse 30 sec

Duration of exercise (sec) x 100/Recovery pulse x 5.6 = Cardiovascular efficiency

• 28-38 Poor, Zone 1
• 39-28 Fair, Zone 1
• 49-59 Average, Zone 2
• 60-70 Good, Zone 2
• 71-100 Very good, Zone three

Determine Max HR, then multiply to get the HR ranges for each zone. Then record clients weight, have them walk 1 mile as fast as they can control on treadmill. Record time. Immediately record HR at 1 mile mark. Then determine their Vo2 score and categorize them using the chart.

The allignment and function of all components of the kinetic chain at any given moment

Alignment of themusculoskeletal system, which allows our center of gravity to be maintained over a base of support

Ability of the neuromuscluar system to monitor and manipulate movement during functional tasks using at the least amount of stress on kinetic chain

Maintaining a state of balance in the alignment of hte kinetic chain

Ability of the nervous system to communicate effectively with the muscular system

The ability of the neuromuscular system to contract eccentrically, isometrically, and concentrically in all three planes of motion

Predictable occurences of muscle imbalances caused by altered movement patterns

Designed to assess dynamic flexibility on both sides of hte body as well as integrated total body strength. Arms straight OH, then squat til height of chair. Repeat five times in each position (anterior and lateral)

• Overactive-Soleus, Lat. Gastrocnemius, Biceps femoris (short head)
• Underactive-Med. Gastrocnemius, Med hamstring, Gracialis, Sartorius, Popliteus

• Overactive-Adductor complex, Biceps femoris, TFL, Vastus lateralis
• Underactive-Gluteus Medius/Max. Vastus medialis oblique

• Overactive: Soleus, Lat gastrocnemis, Hip flexor, abdominal complex
• Underactive: Anterior tibilalis, Gluteus Maximus, Erector Spinae

• Overactive: Hip Flexor/ erector spinae
• Underactive: Gluteus medius, hamstrings, intrinsic core stabilizers

• Overactive: Latissimus Dorsi, Teres Major, Pectoralis Major/minor
• Underactive: mid/lower trapezius, rhomboids, rotator cuff

• Overactive-Hi flexors, erector spinae
• Underactive-Intrinsic Core Stabilizers

• Overactive: Upper trapezius, Sternocleidomastoid, levator scapulae
• Underactive: Mid and lower trapz

• Overactive-Upper trapezius, sternocleidomastroid, levator scapulae
• Underactive-Deep Cervical flexors

• Overactive: Hip Flexors, Erector spinae
• Underactive:Intrinsic core stabalizers

• Overactive Muscles: Upper trapezius, sternocleidomastoid, levator scapulae
• Underactive: Mid and lower trapezius

• Overactive: Upper trapz, sternocleidomastoid, levator scap
• Underactive: Deep cervical flexors

Two pieces of tape on the floor 36 inches apart, push up position have then move hands to touch one another alternating.

Stand on one leg in grid, hop in each of eight squares back to center each time, in order. See when their nonhopping leg touches ground, etc

Warm up with light resistance, 8-10 reps, take one minute rest, add 10-20 lb (5-10%) and perform 3 to 5 reps, rest 2 minutes, then add again, press, rest repeat until fails at 3-5 reps

Warm up with light resistance, take a 1 min rest, add 30 to 40 lb (10-20%) do 3-5 reps, rest two min, repeat til can't do 3 to 5 reps

The normal extensibility of all soft tissues that allow the full range of motion of a joint

The capability to be elongated or stretched

the combination of flexibility and the nervous system's ability to control this range of motion efficiently

The ability of hte neuromuscular system to allow agonists, antagonists, and stabilizers to work synergistically to produce, reduce, and dynamically stabilize hte entire kinetic chain in all three planes of motion

Multiplanar soft tissue extensibilty with optimal neuromuscular efficiency throughout the full range of motion

Predictable patterns of muscle imbalances

The tendency of teh body to seek the path of least resistance during functional movement patterns

Alternation of muscle length surrounding a joint

• The concept of muscle inhibition, caused by a tight agonist, which inihibits its functional antagonist )
• ie-tight hip flexors (psoas) decreases neural drive of fluteus maximus

The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover

The motions of joints in the body

Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint

Neural impulses that sense tension is greater than the impulses that cause muscle to contract, providing an inhibitory effect to the muscles. Seen in stretching when you hold for 20 to 30 sec, autogenic inhibition occurs

Consistently repeating hte same pattern of motion which may place abnormal stresses on the body

States that soft tissue models along the lines of stress

Designed to improve muscle imbalances and altered joint motion, uses autogenic inihbition

Designed to improve the extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition (Active Flexibility)

power level phase of training

Apply gentle force to an adhesion for 20 to 30 sec which stimulates golgi tendon organ and creates autogenic inhibition (relaxes muscle)

The process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 20 sec. before and after activity

Uses agonists and synergists to dynamicallymove the joint into a range of motion. Held for 1 to 2 seconds and 5 to 10 reps. Ex: Active supine biceps femoris stretch. Ususally a warm up

Active extension of a musle, using force production and momentum to move the joint through the full available range of motion. Ex: prisoner squats, one set of ten reps 3 to 10 exercises