NASM-MMACS flashcards

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

Muscle spindle

A sensory receptor lying parallel to the muscle fibers that detects the rate and magnitude of stretch and triggers the stretch reflex, increasing muscle force output.

Golgi tendon organ

A receptor at the musculotendinous junction that senses tension; high tension triggers autogenic inhibition, which reduces muscle force output and protects the tissue.

Length-tension relationship

A muscle generates the most force at its resting length, where actin and myosin overlap optimally, and the least force when over-shortened or over-lengthened.

Force-velocity curve

As concentric contraction velocity increases, force production decreases; eccentric actions can generate more force than isometric or concentric actions at the same effort.

Type I muscle fibers

Slow-twitch fibers with high aerobic enzyme content and capillary density; they produce low force but resist fatigue, supporting prolonged postural and endurance activity.

Type II muscle fibers

Fast-twitch fibers with high glycolytic capacity; they produce high force quickly but fatigue rapidly, supporting sprinting, jumping, and heavy lifting.

Phosphagen energy system

The ATP-PC system supplies energy for roughly the first 10 seconds of maximal effort, using stored ATP and creatine phosphate without oxygen and without fatiguing byproducts.

Cardiac output

The volume of blood pumped per minute, equal to heart rate multiplied by stroke volume; it rises during exercise to meet increased oxygen demand of working muscles.

Preparticipation health screening

A structured health history and questionnaire review used before exercise; positive cardiovascular, metabolic, or renal findings or symptoms require medical clearance before vigorous activity.

Overhead squat assessment

A dynamic posture screen performed with arms overhead; compensations such as feet turning out, knees adducting inward, or arms falling forward are recorded as observations.

Single-leg squat assessment

A screen that challenges frontal- and transverse-plane control of one lower extremity; findings such as knee valgus or trunk lean are compared between left and right sides.

Static posture assessment

An observational check of standing alignment from anterior, lateral, and posterior views, noting foot flattening, knee position, pelvic tilt, and head position without diagnosing pathology.

Sit-and-reach test

A flexibility measure of hamstring and low-back extensibility; the client reaches forward slowly without bouncing, and the distance is compared with established norms.

YMCA 3-minute step test

A submaximal cardiorespiratory test using a 12-inch bench and a set cadence; recovery heart rate after the test is used to estimate aerobic fitness.

Body mass index

A ratio of weight in kilograms divided by height in meters squared, used as a general screening index; it does not distinguish fat mass from lean mass.

Estimated 1RM testing

A submaximal strength estimate derived from the number of repetitions completed at a given load; it avoids maximal lifting but is less precise than a direct test.

OPT model phases

A progression through stabilization endurance, strength endurance, hypertrophy, maximal strength, and power; each phase specifies distinct acute variables for intensity, reps, sets, tempo, and rest.

Stabilization endurance phase

Phase 1 of the OPT model: approximately 12-20 reps, 1-3 sets, low-to-moderate intensity, slow tempo, short rest, and exercises that challenge proprioception and postural control.

Strength endurance phase

Phase 2 of the OPT model: a superset pairing a strength exercise with a stabilization exercise for the same muscle group, about 8-12 reps and 2-4 sets.

Hypertrophy phase

Phase 3 of the OPT model: roughly 6-12 reps, 3-5 sets, 75-85% of one-repetition maximum, moderate tempo, and short rest intervals to increase muscle size.

Maximal strength phase

Phase 4 of the OPT model: about 1-5 reps, 4-6 sets, 85-100% of one-repetition maximum, and long rest intervals of 3-5 minutes between sets.

Power phase

Phase 5 of the OPT model: 1-10 explosive reps at 30-45% of one-repetition maximum or body weight, 3-5 sets, long rest, pairing strength and power exercises.

General adaptation syndrome

A three-stage stress response of alarm, resistance, and exhaustion; progressive overload with adequate recovery produces supercompensation, while excessive stress leads to overtraining.

Acute variables

The eight program design variables: repetition, set, training intensity, repetition tempo, rest interval, training volume, training frequency, and exercise selection.

Specificity principle

Training adaptations are specific to the movement pattern, muscle action, velocity, joint angle, and energy system used, so programs must mirror the desired outcome.

Kinetic chain checkpoints

Five alignment points observed during exercise: foot and ankle, knee, lumbo-pelvic-hip complex, shoulder complex, and head; the lowest failing checkpoint is corrected first.

Squat technique cues

Feet shoulder-width and pointing straight, knees tracking over the second and third toes, neutral spine, weight through the whole foot, and chest up throughout.

Hip hinge cues

Push the hips back while keeping a flat back, hold the load close to the body, keep shoulders packed, and finish the lift with hip extension rather than lumbar extension.

Overhead press cues

Brace the core with ribs down, keep wrists neutral, start with elbows slightly in front of the bar, and press without excessive lumbar arching.

Plyometric phases

Three phases: eccentric loading, amortization transition, and concentric unloading; the amortization phase must be brief, and landings are held softly before progressing.

Spotting free-weight exercises

Spot only exercises that pass over the head or face; never spot a power exercise such as a clean or snatch, and use two spotters for heavy overhead lifts.

Warm-up structure

A general warm-up of 5-10 minutes of light activity raises core temperature, followed by a specific warm-up rehearsing the movements and loads to be trained.