Nasm Test

Front 1

General adaptation syndrome

Back 1

A term used to describe how the body responds and adapts to stress.

Front 2

Alarm reaction

Back 2

The initial reaction to a stressor.

Front 3

Delayed-onset muscle soreness

Back 3

Pain or discomfort felt 24 to 72 hours after intense exercise or unaccustomed physical activity.

Front 4

Resistance development

Back 4

The body increases its functional capacity to adapt to the stressor.

Front 5

Exhaustion

Back 5

Prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system.

Front 6

Periodization

Back 6

Division of a training program into smaller, progressive stages.

Front 7

Principle of specificity or specific adaptation to imposed demands (SAID principle)

Back 7

Principle that states the body will adapt to the specific demands that are placed on it.

Front 8

Mechanical specificity

Back 8

Refers to the weight and movements placed on the body.

Front 9

Neuromuscular specificity

Back 9

Refers to the speed of contraction and exercise selection.

Front 10

Metabolic specificity

Back 10

Refers to the energy demand placed on the body.

Front 11

Muscular endurance

Back 11

The ability to produce and maintain force production for prolonged periods of time

Front 12

Muscular hypertrophy

Back 12

Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.

Front 13

Strength

Back 13

The ability of the neuromuscular system to produce internal tension to overcome an external load.

Front 14

Power

Back 14

Ability of the neuromuscular system to produce the greatest force in the shortest time.

Front 15

Single-Set

Back 15

Performing one set of each exercise.

Front 16

Multiple-Set

Back 16

Performing a multiple number of sets for each exercise.

Front 17

Pyramid

Back 17

Increasing (or decreasing) weight with each set.

Front 18

Superset

Back 18

Performing two exercises in rapid succession with minimal rest.

Front 19

Drop-sets

Back 19

Performing a set to failure, then removing a small percentage of the load and continuing with the set.

Front 20

Circuit training

Back 20

Performing a series of exercises, one after the other, with minimal rest.

Front 21

Peripheral heart action

Back 21

A variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit.

Front 22

Split-routine

Back 22

A routine that trains different body parts on separate days.

Front 23

Vertical loading

Back 23

Performing exercises on the OPT template one after the other.

Front 24

Horizontal loading

Back 24

Performing all sets of an exercise (or body part) before moving on to the next exercise or body part.

Front 25

Bioenergetics

Back 25

The study of energy in the human body

Front 26

Metabolism

Back 26

All of the chemical reactions that occur in the body to maintain itself. The process in which nutrients are acquired, transported, used, and disposed of by the body.

Front 27

Exercise metabolism

Back 27

The examination of bioenergetics as it relates to the unique physiologic changes and demands placed on the body during exercise.

Front 28

Substrates

Back 28

The material or substance on which an enzyme acts.

Front 29

Carbohydrates

Back 29

Organic compounds of carbon, hydrogen, and oxygen, which include starches, cellulose, and sugars, and are an important source of energy.

Front 30

How are carbohydrates broken down in the body?

Back 30

They are broken down into glucose, a simple sugar.

Front 31

Glucose

Back 31

A simple sugar manufactured by the body from carbohydrates, fat, and to a lesser extent, protein, which serves as the body's main source of fuel.

Front 32

Glycogen

Back 32

The complex carbohydrate molecule used to store carbohydrates in the liver and muscle cells. When carbohydrate energy is needed, this is converted into glucose for use by the muscle cells.

Front 33

Fat

Back 33

One of the three main classes of foods and a source of energy in the body. This helps the body use some vitamins and keep the skin healthy. They also serve as energy stores for the body.

Front 34

Triglycerides

Back 34

The chemical or substrate form in which most fat exists in food as well as in the body.

Front 35

Protein

Back 35

Amino acids linked by peptide bonds, which consist of carbon, hydrogen, nitrogen, oxygen, and usually sulfur, and that have several essential biologic compounds.

Front 36

Gluconeogenesis

Back 36

The formation of glucose from noncarbohydrate sources, such as amino acids.

Front 37

Adenosine triphosphate

Back 37

Energy storage and transfer unit within the cells of the body.

Front 38

Adenosine diphosphate

Back 38

A high-energy compound occurring in all cells from which adenosine triphosphate (ATP) is formed.

Front 39

B-oxidation

Back 39

The breakdown of triglycerides into smaller subunits called free fatty acids (FFAs) to convert FFAs into acyl-CoA molecules, which then are available to enter the Krebs cycle and ultimately lead to the production of additional ATP.

Front 40

What are the three metabolic pathways in which cells can generate ATP?

Back 40

1) The ATP-PC system

2) The glycolytic system (glycolysis)

3) The oxidative system (oxidative phosphoylation)

Front 41

Excess postexercise oxygen consumption (EPOC)

Back 41

The state in which the body's metabolism is elevated after exercise.

Front 42

Explain the ATP-PC system

Back 42

The process of creating a new ATP molecule fro a phosphocreatine molecule, which is the simplest and fastest of the energy systems.

Front 43

What types of exercises does the ATP-PC system provide energy for primarily?

Back 43

High-intensity, short-duration bouts of exercise or activity.

Front 44

How long can the ATP-PC system provide energy for?

Back 44

Provides energy for 10-15 seconds before complete exhaustion is reached.

Front 45

Explain how glycolysis work?

Back 45

It is an anaerobic means of producing ATP through the chemical breakdown of glucose. The end result is either pyruvic acid (aerobic glycolysis) or lactic acid (anaerobic glycolysis) - 2 ATP or 3 ATP respectively.

Front 46

How long can Glycolysis provide energy for?

Back 46

Provides energy for approximately 30 - 50 seconds of duration.

Front 47

Name the three oxidative (or aerobic) systems

Back 47

1) Aerobic glycolysis

2) The Krebs cycle

3) The electron transport chain (ETC)