NASM-CNC flashcards
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32 cards. Read the term and the definition here. The deck at the top of this page is optional.
- Muscle spindle
- A proprioceptor within skeletal muscle that detects the magnitude and rate of stretch and initiates the stretch reflex, increasing muscle force output.
- Golgi tendon organ
- A receptor at the musculotendinous junction that senses tension; when tension is excessive it inhibits the muscle, reducing force output.
- Length-tension relationship
- The principle that a muscle produces the greatest active force at its resting length, with force declining when it is overly shortened or lengthened.
- Force-velocity curve
- The relationship showing concentric force decreases as movement velocity increases, while eccentric actions can generate greater force than isometric or concentric actions.
- Karvonen formula
- A method to calculate target heart rate: ((HRmax minus HRrest) times intensity percentage) plus HRrest, where HRmax is estimated as 220 minus age.
- Type I muscle fibers
- Slow-twitch fibers with high oxidative capacity, low force output, and low recruitment threshold, dominant in stabilization and endurance training.
- Overhead squat assessment
- A dynamic screen of flexibility, core strength, and neuromuscular control; compensations include arms falling forward, excessive forward lean, and feet turning out.
- Single-leg squat assessment
- A screen of ankle and hip stability and gluteus medius strength; inward knee motion suggests adductor overactivity or gluteus medius weakness.
- Shark Skill test
- A lower-body agility test using a single-leg hop pattern; the best of three trials is recorded, with each hand-touch error adding 0.10 seconds.
- Y-balance test
- A dynamic balance assessment measuring anterior, posteromedial, and posterolateral reach; a 4 cm or greater anterior asymmetry between limbs signals injury risk.
- 3-minute step test
- A cardiorespiratory assessment in which recovery heart rate is measured for 60 seconds after stepping; a lower recovery rate indicates better aerobic fitness.
- Static posture assessment
- A visual screen using a plumb line through the malleolus, knee, hip, and shoulder to identify deviations such as foot flattening, knee valgus, and forward head.
- OPT model phases
- Five phases: stabilization endurance, strength endurance, hypertrophy, maximal strength, and power, each with distinct acute variables and exercise selections.
- Phase 1 acute variables
- Stabilization endurance: 12 to 20 repetitions, 4 to 6 sets, 50 to 70 percent of 1RM, and 0 to 90 seconds rest, emphasizing stabilization exercises.
- Phase 5 acute variables
- Power training: 1 to 10 repetitions at 30 to 45 percent of 1RM for strength-based power or 10 to 30 percent for speed-based power, with 0 to 60 seconds rest.
- General adaptation syndrome
- A model of stress response with alarm, resistance, and exhaustion stages; periodization manages volume and intensity to prevent overtraining.
- Acute variables
- The eight program design variables: repetition, set, training intensity, repetition tempo, rest interval, training volume, training frequency, and exercise selection.
- Principle of specificity
- The concept that training adaptations are specific to the imposed demands, so programs must replicate the desired outcome's movement and energy requirements.
- Five kinetic chain checkpoints
- Feet and ankles, knees, hips, shoulders, and head; used to cue alignment and identify compensations during exercise instruction.
- Drawing-in maneuver
- Abdominal hollowing that activates the transversus abdominis to stabilize the core, commonly used in stabilization-phase exercises.
- Valsalva maneuver
- A forced exhalation against a closed airway that raises intra-abdominal pressure and stabilizes the spine but elevates blood pressure, so it is contraindicated in hypertension.
- Stretch-shortening cycle
- The plyometric sequence of eccentric, amortization, and concentric phases; a brief amortization phase maximizes power production.
- Balance progression
- A sequence moving from stable to unstable surfaces, two-legged to single-legged, and eyes open to eyes closed, then to dynamic movement.
- Transtheoretical model
- A behavior-change model with precontemplation, contemplation, preparation, action, and maintenance stages; interventions should match the client's current stage.
- Self-efficacy
- Task-specific confidence built through mastery experiences, vicarious experience, verbal persuasion, and physiological state, predicting exercise adherence.
- SMART goals
- Goals that are specific, measurable, attainable, realistic, and timely, set collaboratively with the client to guide program planning.
- Motivational interviewing
- A client-centered approach using open-ended questions, affirmations, reflective listening, and summarizing to resolve ambivalence about behavior change.
- Self-determination theory
- A motivation theory holding that autonomy, competence, and relatedness drive intrinsic motivation, which predicts better long-term exercise adherence.
- Scope of practice
- The legal and ethical boundaries of a certified professional: design and instruct exercise programs without diagnosing, prescribing diets, or providing medical treatment.
- HIPAA
- A federal law governing the privacy and security of client health information, requiring safeguards for records and disclosure.
- Informed consent
- A client's voluntary agreement to participate after understanding the purpose, risks, benefits, and alternatives of an exercise program, documented before participation.
- Negligence elements
- A claim requires duty of care, breach of that duty, causation, and damages; documentation and facility inspection reduce liability risk.