NESTA FINAL Questions and answers, 100% Accurate, rated A+

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NESTA FINAL Questions and answers, 100% Accurate, rated A+ What are the four steps in "Bridging the Gap"? - ✔✔-Assess, Design, Instruct, Re-assess What is an implicit goal? - ✔✔-Implied bu... t not mentioned What is an explicit goal? - ✔✔-Goals that are mentioned What is the kinetic chain, and what is its function? - ✔✔-Composed of nervous system, muscular system, and skeletal system. Chain of systems that link together to create human movements. What is smooth muscle tissue? - ✔✔-Involuntary actions (digestive tract, bladder, uterus, blood vessel walls) No striations What is cardiac muscle tissue? - ✔✔-Involuntary but has some striations; Heart What is skeletal muscle tissue? - ✔✔-Voluntary movements; all muscles controlling movements What are the three layers of muscle fascia? - ✔✔-Epimysium (outer), perimysium, endomysium (inner) What are mechanoreceptors? - ✔✔-Respond to touch, pressure, vibrations, or stretch. What are thermoreceptors? - ✔✔-Respond to changes in temperature. What are nociceptors? - ✔✔-Respond to painful stimuli. What are photoreceptors? - ✔✔-Respond to light to allow vision. What are chemoreceptors? - ✔✔-Respond to chemical stimuli (food odors, carbon dioxide, glucose). What is the function of the somatic nervous system? - ✔✔-Innervates skeletal muscle to create movement via motor neurons. Always excitatory. What is the sympathetic nervous system? - ✔✔-"Fight or flight" Blood pressure/heart rate increase, digestive slowing. What is the parasympathetic nervous system? - ✔✔-"Rest and digest" Blood pressure/heart rate decrease, digestive increases. What is the structure of the motor unit? - ✔✔-Motor neuron, muscle fibers, motor end plates What is the sliding filament theory? - ✔✔-Elements will slide over each other; sarcomeres shortening together, causing muscle to contract as a whole. What is the role of the Myosin ATPase in a muscle action? - ✔✔-Interactions of actin and myosin during muscle contraction. How does the Myosin head bind to the Actin filaments in a muscle action? - ✔✔-Slide and overlap What is the role of the prime mover (agonist)? - ✔✔-Acts directly to bring about a desired movement. What is the role of the assistant mover (synergist)? - ✔✔-Assists indirectly to bring about a desired movement. What is the role of the antagonist? - ✔✔-Opposes the concentric muscle action of agonist (more susceptible to injury). What is the role of the stabilizer? - ✔✔-Responsible for stabilizing. What is the role of the neutralizer? - ✔✔-Responsible for eliminating and canceling out undesired movement. What is the Type I muscle fiber? - ✔✔-Red, slow twitch, aerobic fibers (endurance; longer than 3 minutes). What is the Type IIA muscle fiber? - ✔✔-Pink, moderately fast twitch (strength; 30 seconds - 2 minutes). What is the Type IIB muscle fiber? - ✔✔-White, fast twitch, anaerobic fibers (1RM, hypertrophy, explosive movements). What is hypertrophy? - ✔✔-Increase in size of myofibrils What is hyperplasia? - ✔✔-Increase in number of muscle cells What is atrophy? - ✔✔-Wasting/loss of muscle due to disease/lack of use What are the various types of strength? - ✔✔-Absolute strength, relative strength, strength endurance, power In which bone will you find the diaphysis? - ✔✔-Long bone What occurs in epiphyseal plate slippage? - ✔✔-Inhibits the growth of bone at joint, but will not affect growth of body. What is the synarthroidal joint? - ✔✔-Immovable joint (pelvis) What is the amphiarthroses joint? - ✔✔-Semi-movable joints (sacroiliac & pubis) What is the diarthrodial joint? - ✔✔-Freely movable joints (hip & knee) What is ATP? - ✔✔-Adenosine triphosphate; source of energy for muscular contraction. Lactic Acid is a byproduct of which energy system? - ✔✔-Anaerobic system What is aerobic exercise? - ✔✔-With oxygen What is blood pressure? - ✔✔-The measure of force that blood exerts on the walls of blood vessels. What is considered to be normal blood pressure? High? - ✔✔-120/80 140/90 What happens when exercise is abruptly stopped? - ✔✔-Venus pooling occurs; blood can pool in the extremities. John is 54 years old and has a RHR of 75 BPM, and his goal is to exercise at 60% of HRR, what is his THR? - ✔✔-129.9 What is overtraining? - ✔✔-State of fatigue or physiological malfunction where it may take a while to return to normal. What are the planes of movement? - ✔✔-Sagital plane, Frontal plane, Horizontal plane How does the sagital plane divide the body? - ✔✔-Right and left halves How does the frontal plane divide the body? - ✔✔-Front and back halves How does the horizontal plane divide the body? - ✔✔-Top and bottom halves What is anterior? - ✔✔-Front What is posterior? - ✔✔-Back What is superior? - ✔✔-Above What is inferior? - ✔✔-Below What is medial? - ✔✔-Middle/midline What is lateral? - ✔✔-Away from midline What is proximal? - ✔✔-Close to reference point What is distal? - ✔✔-Farther from reference point What is unilateral? - ✔✔-One side What is superficial? - ✔✔-Near surface What is deep? - ✔✔-Beneath surface What is cephalic? - ✔✔-Toward head What is caudal? - ✔✔-Toward bottom What is supine? - ✔✔-Lying on back What is prone? - ✔✔-Lying face down What are the primary movements of sagittal plane? - ✔✔-Flexion and extension What is flexion? - ✔✔-Angle decreases What is extension? - ✔✔-Angle increases What are the primary movements of frontal plane? - ✔✔-Abduction and adduction What is abduction? - ✔✔-Away from body What is adduction? - ✔✔-Towards body What are the primary movements of transverse plane? - ✔✔-Internal and external rotation What is internal rotation? - ✔✔-Rotating towards body What is external rotation? - ✔✔-Rotating away from body What is protraction? - ✔✔-Abduction of scapula What is retration? - ✔✔-Adduction of scapula What is elevation? - ✔✔-Raising of scapula What is depression? - ✔✔-Lowering of scapula Which muscles would perform hip flexion during a hanging knee raise? - ✔✔-Iliacus and psoas major Which muscle has the primary function of standing hip abduction? - ✔✔-Gluteus maximus If an individual's foot is externally rotated, which part of the leg will most likely also externally rotate? - ✔✔-Knee What is pronation of the wrist? - ✔✔-Palm face downward What is pronation of the ankle? - ✔✔-Eversion, abduction, dorsiflexion What is supination of the ankle? - ✔✔-Inversion, adduction, plantarflexion What is supination of the wrist? - ✔✔-Palm face up What are the three main parts of a muscle? - ✔✔-Belly, Origin (head), insertion What is the job of the sternocleidomastoid? - ✔✔-Flex head What is the function of the gastrocnemius and soleus during a calf-raise? - ✔✔-(Antagonist) Plantarflexion and knee flexion Which muscles both flex and rotate the spine? - ✔✔-Internal and external oblique What muscle stabilizes via intra-abdominal pressure? - ✔✔-Transverse abdominus What are the muscles that stabilize the hips and the spine? - ✔✔-Transverse abdominus, internal/external oblique, rectus abdominus, and gluteus maximus What is the function of the upper fibers of the trapezius? - ✔✔-Scapular elevation What is the function of the middle fibers of the trapezius? - ✔✔-Scapular retraction What is the function of the lower fibers of the trapezius? - ✔✔-Scapular depression What is the primary job of the rotator cuff? - ✔✔-The four muscles work together to maintain integrity and alignment of the glenohumeral joint. During horizontal adduction, the pectoralis major acts in what fashion? - ✔✔-Agonist What is torque? - ✔✔-The ability of a force to cause rotation around an axis. What are the characteristics of the tendons? - ✔✔-Carry tensile forces from muscle to bone; carry compressive forces when wrapped around bone like a pulley. What does the muscle spindle do? - ✔✔-Detects rate of lengthening in muscle. Causes muscle to contract as a protective mechanism What is reciprocal inhibition? - ✔✔-When antagonist relaxes due to contraction by agonist. What is static stretching? - ✔✔-Lengthening of muscle by holding it. What is dynamic stretching? - ✔✔-Constant, controlled motion What is ballistic stretching? - ✔✔-Quick, explosive movements that involves bobbing, bouncing, jerking to prepare muscle. What is the importance of a warm up? - ✔✔-To allow time for increased blood circulation. What is the importance of a cool down? - ✔✔-To decrease soreness and increase blood flow to rid system of metabolic waste. How many calories in one gram of protein? - ✔✔-4 calories How many calories in one gram of carbohydrate? - ✔✔-4 calories How many calories in one gram of fat? - ✔✔-9 calories How many calories in one gram of alcohol? - ✔✔-7 calories What is an essential nutrient? - ✔✔-Required for normal body functioning and come from dietary source; Carbs, Protein, Fats, Water, Vitamins, Minerals. Where is glycogen stored in the body? - ✔✔-Muscle and liver What nutrients should be consumed after a workout to enhance recovery? - ✔✔-Simple carbohydrates along with some protein. What are proteins made of? - ✔✔-Amino acids What is the primary function of protein in the human body? - ✔✔-To build and repair tissues Which fat increases the risk of cardiovascular disease more than any other? - ✔✔-Trans fat Which type of fat is solid at room temperature and typically comes from animal sources? - ✔✔- Saturated fat What is a special population? - ✔✔-Individuals with chronic condition What are some factors for coronary heart disease that can be changed? - ✔✔-Sedentary lifestyle, obesity, high blood pressure, high cholesterol, smoking, stress What are HDL's? - ✔✔-High density lipoproteins "good cholesterol" What are LDL's? - ✔✔-Low density lipoproteins "bad cholesterol" What are the anti-hypertensive medications? - ✔✔-Diuretics, beta blockers, ace inhibitors, and calcium channel blockers. What are the effects of diuretics? - ✔✔-Remove sodium and water What are the effects of beta blockers? - ✔✔-Decrease heart rate What are the effects of ace inhibitors? - ✔✔-Blood vessels relax and widen allowing for easier blood flow What are the effects of calcium channel blockers? - ✔✔-Reduce the amount of narrowing of blood vessels When is a female considered obese? - ✔✔-32% body fat When is a male considered obese? - ✔✔-25% body fat What are the health risks of obesity? - ✔✔-Hormonal deficiency, strain on joints, diabetes, coronary problems. What is the main purpose of a fitness assessment? - ✔✔-To find a starting point for a new client. What forms should be completed by the trainer, under the supervision of the client, prior to beginning any exercise program? - ✔✔-Health history, Par-Q, 6 Components of Fitness What is a superset? - ✔✔-Two exercises in a row without stopping. Which muscles are traditionally trained fist? Large or small? - ✔✔-Large What is FITTR? - ✔✔-Frequency, Intensity, Time, Type, Rate of Progression What is TUT? - ✔✔-Time under tension What are the five levels of fitness? - ✔✔-Aerobic endurance, muscular endurance, muscular strength, flexibility, body composition. What is the principle of overload? - ✔✔-Stressing the body to cause physiological changes. What is the SAID principle? - ✔✔-Specific adaptations to the imposed demands; if one wants specific change, training must stress that muscle. What is the principle of specificity? - ✔✔-Applying training to someone specific. What is functional training? - ✔✔-Training that stimulates the body to move the way it is naturally engineered. What must be identified prior to implementing an exercise? - ✔✔-Goal, starting position, motion What are the three forms of range of motion? - ✔✔-Active, Passive, Resisted What is a structural exercise? - ✔✔-Loading occurs through the spine. How does direction of resistance relate to desired motion? - ✔✔-Usage of free weight or usage of machines What is the main focus of a trainer in regards to joint stabilization during exercise? - ✔✔-Monitor joint positioning and stabilization of every rep. Spinal position, joints involved, and remaining joints (entire body). Kinematics - ✔✔-The study of motion without regard to its causes (forces) Kinetics - ✔✔-The study of forces acting on a system Kinesiology - ✔✔-The scientific and artistic study of human movement Force - ✔✔-A push or pull based on Newton's Second Law of Motion. Force = Mass x Acceleration DOE-I - ✔✔-Describe, Observe, Evaluate, Instruct Linear Motion - ✔✔-All points on an object move together, the same distance, direction and at the same time Rectilinear - ✔✔-Moving in a straight line Curvilinear - ✔✔-Movement on a curved path Rotary - ✔✔-Movement of an object around a fixed axis in a curved path. Each point on the object or segment moves through the same angle, at the same time at a constant rate. Door hinge General Plane Motion - ✔✔-the object is segmented and free to move rather than rigid or fixed. An object rotates around an axis while the axis is translated in space by motion of an adjacent segment. Compound Movement - ✔✔-Several joints working together (single-arm row, squat, bench press) Single Joint Movement - ✔✔-One joint moving about its axis (biceps curl, knee extension or lateral raise Closed Chain - ✔✔-Compound movements where the movement of one joint will produce predictable motion at another joint (barbell squat, if knee joint moves, hip must move) Open-Chain - ✔✔-a compound or single joint movement where the movement of one joint does not require the movement of antoher joint. (dumbell bench press, movement of the shoulder does not dictate the movement of the elbow) Work - ✔✔-the product of the force on an object and the distance it moves in the direction of the force. Power - ✔✔-the rate of doing work Levers - ✔✔-A rigid object that transmits and modifies force of or motion when forces are applied at two points of the object and it turns about a third point Axis - ✔✔-The point which a lever rotates around due to an applied force Lever Arm - ✔✔-The portion of the lever that is a fixed distance from the axis to the point of application of force. Effort/Force Arm - ✔✔-A type of lever arm which is measured from the distance of the axis to the force causing movement on the lever Resistance Arm - ✔✔-A type of lever arm which is the distance from the axis to the force (resistance force_ that resists the effort force What must be identified first to prior to implementing an exercise? - ✔✔-- GOAL - STARTING POSITION - MOTION How is a goal determined? - ✔✔--Discover goals and needs of the individual -Assess individual anatomical limitations and current ability -Establish desired motion to meet individual goal or need How is the starting position determined? - ✔✔--Determine direction of resistance opposing desired motion -Position starting point opposite resistance How is the exercise motion determined? - ✔✔--Monitor joint positioning and stabilization of every repetition in the following order: Spinal positioning - Joints involved in the mov. - Remaining joints(entire body -Facilitate proper path of joint motion What are the three form of Range of Motion (ROM)? - ✔✔-- ACTIVE ROM (AROM) [individual musular ability to move - PASSIVE ROM (PROM) [mov. of the joints due to an external force outside of the body] - RESISTED ROM (RROM) [the mover's ability to move while loaded] When is a spotter needed? - ✔✔-In the case of lifting heavy loads, for the safety of the lifter and those nearby, and also when Olympic lifts are used. What is a structural exercise? - ✔✔-Whenever loading occurs through the spine, requiring multiple joint movements. What is a compound exercise? - ✔✔-Movement of multiple joints but not necessarily loaded through the spine. How does compound exercise differ from a compound set? - ✔✔-A compound set is a 2 back-to-back exercise for the same muscle group, a compound exercise uses multiple joints. How does direction of resistance relate to desired motion? - ✔✔-Direction of resistance opposing desired motion. -Usage of free weight or bodyweight exe. always utilizes exe. which oppose gravity -Usage of machines, tubing, cable systems etc.. will vary in their direction of resistance depending upon positioning and motion What is the main focus of the trainer in regards to joint stabilization during exercise? - ✔✔-The main focus is to monitor joint positioning and stabilization of every repetition in the following order: - Spinal position - The joints involved in the movement performed - Remaining joints (entire body) What steps must the PFT take before having the client try the exercise? - ✔✔-1. Describe the movement 2. Demonstrate the movement What are the primary muscle groups in a leg press? - ✔✔-GLUTEUS MAXIMUS QUADRICEPS [rectus femoris, vastus intermedius, vastus lateralis, and vastus medialis] What are the secondary muscles in leg press? - ✔✔-Hamstrings, calves What are the stabilizing muscles in a leg press? - ✔✔-hip rotators, trunk stabilizers With the leg press, it is important to press with what part of the foot? - ✔✔-WHOLE FOOT starting position of leg press - ✔✔--shoulders against pad, neutral spine -pelvis in contact with pad at all times -foot position depends on femur length What is the proper position of the pelvis in the leg press? - ✔✔-The pelvis should remain in contact with pad at all times, no posterior or anterior tilt What is proper knee alignment during leg press? - ✔✔-Knee should track over the second and third toes What direction is the force of the leg press pushing the body into? - ✔✔-FLEXION What is the maximum degree to which the foot should externally rotate during a leg press? - ✔✔-10-15 (unless knee varus is present) ROM of leg press, effects - ✔✔-less ROM than squat because of 90 degree hip flexion start. Less innervation of gluteus maximus. What are the primary muscle group in a squat? - ✔✔-GLUTEUS MAXIMUS QUADRICEPS What are the secondary muscles in a squat? - ✔✔-hamstrings, calves What are the stabilizing muscles in a squat? - ✔✔-Hip rotators, trunk stabilizers What determine the depth of a squat? - ✔✔-goal, mechanics and skill of individual. limiting factors: knee tracking and maintenance of neutral spine For a healthy individual, how many degrees of knee flexion would be involved in a squat? - ✔✔-90* What is the alignment of the body at the bottom position of a squat? - ✔✔-Neutral spine and cervical alignment [activate TVA-transverse abdominus] Eyes should be level with horizontal What are the primary muscle group in a lunge? - ✔✔-GLUTEUS MAXIMUS QUADRICEPS What are the secondary muscles in a lunge? - ✔✔-hamstrings, calves What are the stabilizing muscles in a lunge? - ✔✔-hip rotators and trunk stabilizers What is the start position of a lunge? - ✔✔-neutral spine and cervical alignment chest elevated feet staggered front to back but normal hip width What is the knee tracking for a lunge? - ✔✔-2nd and 3rd toes What are the disadvantages to lunges - ✔✔-Can be stressful to knee joint, most significantly so with walking lunges because of the forward motion. What type of lunges cause less stress to knee joint? - ✔✔-Reverse lunges Why is it important to stress downward, not downward and forward motion on lunges? - ✔✔-to minimize stress to the knee joint What are the primary groups in a knee (leg) extension? - ✔✔-QUADRICEPS What are the stabilizers in a knee extension? - ✔✔-Abdominals How are the knees aligned on the knee extension machine? - ✔✔-Knee should be aligned with the pivot point of the machine, patella centered (no rotation) For what client goals is knee extension suitable? - ✔✔-This exercise can be particularly beneficial for hypertrophy gains in the quadriceps region or for isolated activation. What should be considered when deciding whether or not to implement the knee extension machine? - ✔✔-the knee must remain the greatest factor in desicions for utilization of this exercise The knee extension may be contraindicated for an individual with significant knee trauma or injury. ROM of knee extension, effects - ✔✔-full ROM not possible with already flexed hip position. Less innervation of rectus femoris. What are the primary muscle groups in a knee (leg) curl? - ✔✔-HARMSTRING [biceps femoris, semitendinosus, semimembranosus] What are the secondary muscles in a leg curl? - ✔✔-gastrocnemius What are the stabilizers in a leg curl? - ✔✔-abdominals How are the knees aligned on the leg curl machine? - ✔✔-Knee joint should be directly below the pad that the thight is resting upon For what client goals is the leg curl exercise suitable? - ✔✔-It's beneficial for hypertrophy gains in the harmstring region. What are the primary muscle groups in a standing calf raise? - ✔✔-GASTRONEMIUS SOLEUS How is the standing calf raise different from a seated calf raise? - ✔✔-Seated calf raises differ from standing in that a seated calf raise will emphasize the soleus while a standing calf raise will emphasize the gastrocnemius. In a seated position, the knee is flexed. Hence the gastrocnemius is shortened and cannot activate well due to active insufficiency. What is the approximate ROM for a calf raise? - ✔✔-10-20 for dorsiflexion and near 45 for plantarflexion What are the primary muscle groups in a crunch? - ✔✔-RECTUS ABDOMINUS Name other exercises wich work the rectus abdominus - ✔✔-BICYCLE MANEUVER CAPTAIN'S CHAIR What motions are required for proper activation of the rectus abdominus? - ✔✔-•Maintain contraction in abdominals and flex spine bringing ribcage toward pelvis (flexing lumbar and thoracic spine only) •Return slowly to the starting position while maintaining contraction in the abdominals •Perform a controlled, full range of motion What are the primary muscle groups in a hyper-hxtension? - ✔✔-ERECTOR SPINAE HIP EXTENSORS [harmstring and glutes] What portion of the spine should extend in the hyper-extension? - ✔✔-lumbar and thoracic What is the proper shoulder position in a triceps push-down? - ✔✔-•Grasp bar with hands about shoulder width apart •Flex forward slightly at the hip •Maintain a neutral spine and cervical alignment What is the proper elbow position in a triceps push-down? - ✔✔-•Maintain fixed elbow position at the sides of the body through the entire movement and they must remain fixed if maximum benefit is to be gained. Wrist position in a triceps push-down? - ✔✔-Wrist may either be neutral, supinated or pronated. What is a particular area of concern in the triceps pull-down? - ✔✔-Particular care must be taken to avoid extension at the lumbar spine throughout the movement What are the primary muscle groups in a lateral raise? - ✔✔-MIDDLE DELTOID SUPRASPINATUS What are the stabilizers in a lateral raise? - ✔✔-Rotator Cuff Musculature: Supraspinatus, Infraspinatus, Teres Minor, and Subscapularis What is the motion of a lateral raise? - ✔✔-Abduct arm to approximately 90 degrees or less (avoid shoulder impingement) and lower to within a few inches of hips Which muscle is primarily responsible for the first 30* of shoulder abduction? - ✔✔-The first 30 degrees of shoulder abduction in the frontal plane is the job of the supraspinatus, and the remaining motion is assumed by the deltoids. In what way will changing body position change the exercise? - ✔✔-Depending upon positioning of the body or rotation of the shoulder, shoulder raises will innervate either the anterior, middle, or posterior deltoids differently. Bending forward at the hip until the upper body is roughly parallel to the floor while abducting arms out to sides will focus primarily on the posterior deltoids. What are the primary muscle groups of the Front Lat Pull-Down? - ✔✔-LATISSIMUS DORSI BICEPS BRACHII starting position of front lat pull-down - ✔✔-•Position hips directly under boom arm so bar line falls in front of individual's head •Horizontally abduct shoulders to 90 degrees with forearms grasping the bar at an approximately 90 degree angle in relation to the upper arm •Lean back slightly •Maintain a neutral spine and cervical alignment Why is the front lat lat pull-down better than behind the neck pull-down? - ✔✔-Studies has shown that performing a lat pull-down movement by pulling behind the head and neck toward the shoulders puts excessive stress upon the anterior shoulder and possibly the cervical spine as well. In addition, greater innervation and activation of the latissimus dorsi is achieved from a front pull-down over a behind-theneck pull-down. If you lean forward in a front lat pull-down what muscles become more involved? - ✔✔-RHOMBOIDS What are the primary muscles used in a seated cable row - ✔✔-Latissimus Dorsi, Biceps Brachii What are the stabilizers in a seated cable row? - ✔✔-Rotator Cuff Musculature: Supraspinatus, Infraspinatus, Teres Minor, and Subscapularis What is the starting position of a seated cable row? - ✔✔-•Maintain a slight bend at the knees while standing with pulley directly in front of the body •Lean forward to grasp the bar, then sit down on pad with the legs slightly flexed •Place feet on foot rest to stabilize body •Retract shoulders slightly •Maintain a neutral spine and cervical alignment, do not lean forward or backward during the exercise what are the primary muscles used in a one arm DB row - ✔✔-Latissimus Dorsi, Biceps Brachii What are the stabilizers in a one arm DB row? - ✔✔-Stabilizers: Rotator Cuff Musculature: Supraspinatus, Infraspinatus, Teres Minor, and Subscapularis What is the starting position of a one arm DB row? - ✔✔-•Positio [Show More]

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