NASM-BCS flashcards

32 cards. Read the term and the definition here. The deck at the top of this page is optional.

Phosphagen energy system

The ATP-PCr system supplies energy for very brief, maximal efforts lasting roughly 0 to 10 seconds. It uses stored ATP and creatine phosphate without oxygen and fatigues quickly.

Anaerobic glycolysis

This pathway breaks down glucose or glycogen without oxygen to produce roughly two net ATP per glucose. It dominates during high-intensity efforts lasting about 10 seconds to 2 minutes.

Oxidative phosphorylation

The aerobic system produces the most ATP by fully oxidizing carbohydrate and fat in the mitochondria. It dominates at rest and during sustained activity beyond roughly two minutes.

Type I muscle fibers

Slow-twitch oxidative fibers have high capillary density, many mitochondria, and strong fatigue resistance. They suit endurance work and postural control rather than rapid maximal force.

Sliding filament theory

Calcium binds troponin to expose actin binding sites, allowing myosin cross-bridges to attach and pull actin. ATP is required for both the power stroke and detachment.

Length-tension relationship

A muscle generates the greatest force near its resting length, when actin and myosin overlap optimally. Overly shortened or lengthened positions reduce cross-bridge formation and force.

Macronutrient energy values

Carbohydrate and protein each provide about 4 kcal per gram, fat provides about 9 kcal per gram, and alcohol provides about 7 kcal per gram.

Karvonen target heart rate

Target heart rate equals heart rate reserve multiplied by the desired intensity, plus resting heart rate. Heart rate reserve is estimated maximum heart rate minus resting heart rate.

Body mass index formula

BMI equals weight in kilograms divided by height in meters squared. It screens weight status but cannot distinguish fat mass from lean mass.

Waist circumference risk thresholds

Increased cardiometabolic risk is flagged above about 102 cm or 40 inches in men and above about 88 cm or 35 inches in women.

Overhead squat assessment

A dynamic screen where the client squats with arms overhead. It reveals ankle, hip, and thoracic mobility limits plus core and shoulder stability compensations.

Blood pressure categories

Normal is below 120 over 80 mmHg. Stage 1 hypertension is 130 to 139 or 80 to 89, and stage 2 is at least 140 or at least 90 mmHg.

Heart rate reserve

Heart rate reserve equals estimated maximum heart rate minus resting heart rate. It represents the working range available above rest for prescribing aerobic intensity.

OPT model phases

The five phases are stabilization, strength endurance, hypertrophy, maximal strength, and power. Each phase specifies distinct repetition, intensity, tempo, and rest variables.

Phase 1 stabilization parameters

This phase uses 12 to 20 repetitions, one to three sets, 50 to 70 percent of one-rep max, slow tempo, and short rest with proprioceptive or unstable exercises.

Phase 3 hypertrophy parameters

Hypertrophy training uses 6 to 12 repetitions, three to five sets, 75 to 85 percent of one-rep max, moderate tempo, and short rest of 0 to 60 seconds.

Phase 4 maximal strength parameters

Maximal strength uses one to five repetitions, four to six sets, 85 to 100 percent of one-rep max, and long rest intervals of three to five minutes.

Phase 5 power parameters

Power training uses one to ten repetitions at 30 to 45 percent of one-rep max or body weight, performed explosively, with three to five minutes rest.

SAID principle

Specific adaptation to imposed demands means the body adapts to the exact mode, velocity, and joint angles trained. Program design should match the intended outcome.

Progressive overload guideline

Training volume or intensity should rise gradually across weeks. A common conservative rule limits weekly volume increases to roughly 10 percent to reduce injury risk.

Five kinetic chain checkpoints

Observe foot and ankle, knee, lumbo-pelvic-hip complex, shoulder, and head during exercise. Each checkpoint reveals alignment and compensation patterns.

Squat technique cues

Keep feet about shoulder width, track knees over the second and third toes, maintain a neutral spine, and drive through the mid-foot.

Deadlift technique cues

Keep the bar close to the shins, maintain a neutral spine, and raise hips and shoulders together. Finish with hip extension rather than lumbar hyperextension.

Spotting power exercises

Olympic-style power exercises such as cleans and snatches are not manually spotted. Instead, teach safe bar-dumping technique and clear the training area.

Rest interval by goal

Use roughly 20 to 30 seconds for muscular endurance, 30 to 60 seconds for hypertrophy, and two to five minutes for maximal strength and power.

Transtheoretical model stages

The stages are precontemplation, contemplation, preparation, action, and maintenance. Coaching strategies should match the client's current stage of readiness.

Self-determination theory

Intrinsic motivation and adherence are supported when coaching satisfies three needs: autonomy, competence, and relatedness. Controlling styles tend to undermine motivation.

SMART goal criteria

Effective goals are specific, measurable, attainable, relevant, and time-bound. Pair outcome goals with process goals the client directly controls.

Motivational interviewing OARS

OARS stands for open-ended questions, affirmations, reflective listening, and summarizing. It builds rapport and explores ambivalence without arguing or giving unsolicited advice.

Relapse in behavior change

A return to previous behavior is a normal part of change, not a failure. Treat it as a learning event and re-engage the client at their current stage.

Scope of practice limits

Fitness professionals design and instruct exercise programs. They do not diagnose conditions, prescribe treatment, or deliver medical nutrition therapy.

Negligence elements

A negligence claim requires duty of care, breach of that duty, causation, and damages. Documented screening, instruction, and supervision help demonstrate reasonable care.