NASM-VCS 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 changes in muscle length and the rate of stretch, initiating the stretch reflex to protect the muscle from overstretching.
- Golgi tendon organ
- A proprioceptor located at the musculotendinous junction that detects tension and triggers reflexive inhibition of the muscle to prevent injury from excessive load.
- Sliding filament theory
- The model of muscle contraction in which actin and myosin filaments slide past each other, shortening the sarcomere and generating force.
- Length-tension relationship
- The principle that a muscle produces the greatest force at its resting length because actin and myosin overlap optimally; too short or too long reduces force.
- Phosphagen system
- The ATP-PC energy system that supplies energy for very short, high-intensity efforts of roughly 0 to 10 seconds using stored ATP and creatine phosphate.
- Cardiac output
- The volume of blood pumped by the heart per minute, calculated as heart rate multiplied by stroke volume; it increases with aerobic training.
- PAR-Q+
- A seven-question screening tool that identifies whether a person needs medical clearance before beginning or increasing physical activity.
- Overhead squat assessment
- A dynamic posture assessment performed with arms overhead that reveals compensation in the ankles, knees, hips, shoulders, and core.
- Lower crossed syndrome
- A postural distortion pattern with anterior pelvic tilt, tight hip flexors and erector spinae, and weak gluteus maximus and abdominals.
- Upper crossed syndrome
- A postural distortion pattern with forward head, rounded shoulders, tight upper trapezius and pectorals, and weak deep cervical flexors and lower trapezius.
- YMCA 3-minute step test
- A submaximal cardiorespiratory assessment using a 12-inch step; recovery heart rate for 60 seconds after the test estimates aerobic fitness.
- Karvonen method
- A target heart rate formula using heart rate reserve: target HR equals (maximal HR minus resting HR) multiplied by intensity, plus resting HR.
- Pro agility test
- A 5-10-5 yard shuttle that measures speed, agility, and change of direction by timing lateral movement across a 10-yard span.
- OPT model
- NASM's Optimum Performance Training model, a five-phase progression from stabilization to strength to power that systematically varies acute variables.
- Acute variables
- The program design components that specify repetition, sets, intensity, tempo, rest interval, volume, exercise selection, and exercise order.
- 2-for-2 rule
- A progression guideline that increases resistance when a client can perform two additional repetitions beyond the goal in two consecutive sessions.
- Periodization
- The systematic organization of training into macrocycles, mesocycles, and microcycles to manage volume and intensity and prevent plateaus.
- FITTE principle
- A cardiorespiratory program design framework addressing frequency, intensity, time, type, and enjoyment of activity.
- Five kinetic chain checkpoints
- The feet and ankles, knees, hips, shoulders, and head; deviations at any checkpoint signal compensation during movement.
- Drawing-in maneuver
- A core stabilization technique that activates the transversus abdominis by pulling the navel inward toward the spine while maintaining normal breathing.
- Amortization phase
- The brief transition between the eccentric and concentric phases of a plyometric movement; a short amortization phase maximizes power output.
- Valsalva maneuver
- A forced exhalation against a closed glottis that raises intrathoracic pressure and blood pressure; contraindicated for clients with cardiovascular disease.
- Tempo notation
- A four-number format (eccentric/isometric/concentric/rest) expressed in seconds that specifies the speed of each phase of a repetition.
- Spotting
- Assisting a lifter during an exercise, required when the bar passes over the face or shoulders and not used when the bar is over the abdomen.
- Transtheoretical model
- A behavior change model with five stages: precontemplation, contemplation, preparation, action, and maintenance, each requiring tailored interventions.
- Self-efficacy
- A person's belief in their capability to perform a behavior, built through mastery experiences, vicarious experience, verbal persuasion, and physiological state.
- SMART goals
- Goals that are specific, measurable, attainable, realistic, and time-bound, used to structure client objectives and track progress.
- Motivational interviewing
- A client-centered counseling approach using open-ended questions, affirmations, reflective listening, and summaries to resolve ambivalence about change.
- Health belief model
- A behavior model in which perceived susceptibility, severity, benefits, barriers, cues to action, and self-efficacy predict whether a person adopts exercise.
- Scope of practice
- The legal and ethical boundaries of a personal trainer's role, which exclude diagnosing, prescribing, or treating medical conditions.
- Informed consent
- A documented process in which a client acknowledges understanding the risks and voluntarily agrees to participate in assessments and exercise.
- HIPAA
- A federal law governing the privacy and security of client health information, requiring trainers to protect confidential records.