NASM-GFS flashcards

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

ATP-PC system

The phosphagen pathway that supplies ATP for short, maximal efforts lasting roughly 0-10 seconds using stored creatine phosphate; it recovers quickly but has limited capacity.

Glycolysis

The breakdown of glucose to pyruvate in the cytoplasm, producing a net 2 ATP; it dominates energy supply for moderate-to-high intensity efforts lasting about 30 seconds to 2-3 minutes.

Oxidative system

The aerobic pathway in mitochondria that uses the Krebs cycle and electron transport chain to produce large amounts of ATP from carbohydrates and fats over sustained activity.

Muscle spindle

A sensory receptor within muscle that detects stretch and the rate of stretch, triggering the stretch reflex to contract the muscle and resist lengthening.

Golgi tendon organ

A receptor at the muscle-tendon junction that detects tension; when tension is high it triggers autogenic inhibition, causing the muscle to relax and reduce force.

Type I muscle fibers

Slow-twitch, oxidative fibers with high fatigue resistance and low force production, suited to endurance activities and postural support.

Type II muscle fibers

Fast-twitch, glycolytic fibers that generate high force quickly but fatigue rapidly; subtypes IIa and IIx differ in oxidative capacity and force.

Length-tension relationship

The principle that a muscle produces maximal force at its resting length, where actin and myosin overlap optimally; shortening or lengthening beyond that reduces force output.

Force-velocity relationship

The principle that concentric force decreases as shortening velocity increases, while eccentric contractions can produce greater force than isometric or concentric actions.

PAR-Q+

A preparticipation health screening questionnaire that identifies individuals who may need medical clearance before beginning or progressing an exercise program.

Overhead squat assessment

A dynamic postural assessment in which the client performs a squat with arms overhead; it reveals compensations in feet, knees, hips, low back, and shoulders.

Kinetic chain checkpoints

The five observation points used in postural assessment: feet and ankles, knees, lumbo-pelvic-hip complex, shoulders, and head.

Static posture assessment

A visual inspection of the client from anterior, lateral, and posterior views to identify joint alignment deviations while standing still.

Submaximal VO2max test

A cardiorespiratory assessment using a bike, step, or run protocol at less than maximal effort to estimate aerobic capacity from heart rate response.

Body composition assessment

Measurement of body fat and lean mass using methods such as skinfold calipers, bioelectrical impedance, or BMI, each with specific error sources.

Vertical jump test

A performance assessment that measures lower-body explosive power by comparing standing reach to jump height.

OPT model phases

A systematic progression of six phases grouped into stabilization, strength, and power, each with specific acute variable guidelines for sets, reps, tempo, and rest.

Stabilization phase parameters

Phase 1 of the OPT model: 12-20 reps, 4/2/1 tempo, 0-90 seconds rest, 1-3 sets, emphasizing proprioception and postural control.

Hypertrophy phase parameters

Phase 3 of the OPT model: 6-12 reps, 2/0/2 tempo, 0-60 seconds rest, 3-5 sets, using moderate-to-high volume to increase muscle size.

Maximal strength phase

Phase 4 of the OPT model: 1-5 reps at high intensity, 3-5 minutes rest, 4-6 sets, and controlled tempo to maximize force production.

Power phase parameters

Phase 5 of the OPT model: 1-5 reps at 30-45% 1RM or body weight, explosive tempo, 3-5 minutes rest, superset with a strength exercise.

Acute variables

The program design components manipulated in the OPT model: sets, reps, intensity, tempo, rest interval, exercise selection, and training frequency.

Corrective exercise sequence

A four-step progression: inhibit with foam rolling, lengthen with static stretching, activate with isolated strengthening, and integrate with dynamic movement.

Spotting rules

Guidelines for assisting a lifter safely: spot over the head and torso, intervene only when needed, and communicate before and during the set.

Core stabilization exercises

Exercises such as the plank and bird-dog that train the lumbo-pelvic-hip complex to resist unwanted motion and maintain spinal alignment.

Plyometric phases

The eccentric loading, amortization transition, and concentric unloading phases; a short amortization phase improves power output.

Balance progression

A sequence from two-leg stable to single-leg stable to two-leg unstable to single-leg unstable, performed in a proprioceptively enriched environment.

SAQ training

Speed, agility, and quickness training that develops sprint mechanics, deceleration control, and change-of-direction technique before adding maximal speed.

Valsalva maneuver

A forced exhalation against a closed airway that raises blood pressure; it should be avoided in at-risk clients during resistance training.

Integrated dynamic movement

The final stage of corrective exercise, combining mobility and stability into functional multi-joint movements that reinforce proper alignment under load.

Tempo notation

A three-number system (eccentric/isometric/concentric) in seconds describing movement speed, such as 4/2/1 in the stabilization phase.

Strength endurance phase

Phase 2 of the OPT model: 8-12 reps, 2/0/2 tempo, 0-90 seconds rest, 2-4 sets, superset with stabilization exercises.