Learn The Top 50 NASM Vocab Words

NASM TOP 50 Vocab words

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Main topics tested on Textbook certifications:
1- Human Movement Science (planes of motion, orientation, movement patterns)

2- Behavior Change (Stages of change, SMART goals, motivational interviewing)

3- Assessment Process (PAR-Q, overhead squat/movement screens)

4- Movement Compensations (overactive/underactive muscles/distortion syndromes)

5- OPT Programming Models (Acute resistance variables / cueing exercise regressions/progression/warm-ups /SMR/ spotting techniques) 

6- Training, Energy & Nutrition Systems (Speed agility plyometrics, anaerobic vs. aerobic metabolism, macronutrients)

7- Key Terms (Hypertension, BMI, Reciprocal inhibition, Contraindications, Comorbidity, Length tension relationships, SA Node, VO2 max) 

1. Anatomical position: Anatomic Position- the position with the body erect, the arms at the sides, and the palms forward. It is the position of reference for anatomic nomenclature.
2. Sagittal: Flexion/extension: Sagittal plane- an imaginary bisector that divides the body into left and right halves. Flexion- a bending movement in which the relative angle between two adjacent segments decreases Extension- a straightening movement in which the relative angle between two adjacent segments increases.
3. Frontal: abduction / adduction, anterior / posterior: Frontal plane- an imaginary bisector that divides the body into front and back halves. Movement in the frontal plane includes abduction, adduction, and side-to-side motions. Abduction- a movement in the frontal plane away from the midline of the body. Adduction- movement in the frontal plane back toward the midline of the body. Anterior- on the front of the body Posterior- on the back of the body
4. Transverse: Superior/inferior: Transverse plane- an imaginary bisector that divides the body into top and bottom halves. Superior- positioned above an identified reference point Inferior- positioned below a reference point
5. Ipsilateral / contralateral: Ipsilateral- positioned on the same side of the body Contralateral- positioned on the opposite side of the body
6. Proprioception (enriched environment): Proprioception- the body’s ability to naturally sense its general orientation and relative position of its parts. Proprioceptively enriched environment- an unstable (yet controllable) exercise environment that causes the body to use its internal balance and stabilization mechanisms.
7. Human movement system (neuron= cell body, dendrites & axon of which; cell body contains the nucleus.): Human Movement System (HMS)- the collective components and structures that work together to move the body: muscular, skeletal, and nervous systems. Neuron- specialized cell that is the functional unit of the nervous system. 
8. Mechanoreceptors - joint receptors, GTO, muscle spindles: Mechanoreceptors- specialized structures that respond to mechanical forces (touch and pressure) within tissues and then transmit signals through sensory nerves. Joint Receptors- receptors located in and around the joint capsule that respond to pressure, acceleration, and deceleration of the joint. Golgi Tendon Organ (GTO)- a specialized sensory receptor located at the point where skeletal muscle fibers insert into the tendons of skeletal muscle; sensitive to changes in muscular tension and rate of tension change. Muscle spindles- sensory receptors sensitive to change in length of the muscle and the rate of that change.
9. Appendicular vs axial (Wolff’s law): Appendicular Skeleton- a division of the skeletal system consisting of arms, legs, and pelvic girdle. Axial skeleton- a division of the skeletal system consisting of the skull, the rib cage, and the vertebral column. Wolff’s Law- scientific explanation of how remodeling (new bone growth) occurs along the lines of stress placed on the bone.
10. Tendon ligament: Tendon- a fibrous connective tissue that connects muscle to bone. Ligament- a fibrous connective tissue that connects bone to bone 
11. Sarcomere. Myofilaments actin (thin) myosin (thick): epi (fascia around the entire muscle) peri - endo- (Fascia that surrounds muscle fibers): Sacromere- the structural unit of a myofibril, composed of actin and myosin filaments between two. Z-lines. Myofilaments- the filaments of a myofibril; include actin and myosin. Myosin- the thick filament that acts along with actin to produce muscular. contraction Actin- the thin, stringlike, myofilament that acts along with myosin to produce muscular contraction. Epimysium- inner layer of fascia that directly surrounds an entire muscle, commonly referred to as the “deep fascia”. Perimysium- connective tissue surrounding a muscle fascicle. Endomysium- connective tissue that wraps around individual muscle fibers within a fascicle.
12. Motor unit: a motor neuron and all of the muscle fibers that it innervates. 
13. Type 1 vs Type 2 (Slow vs Fast): Type l (slow twitch) muscle fibers- muscle fibers that are small in size, generate lower amounts of force, and are more resistant to fatigue. Type ll muscle fibers- muscle fibers that are larger in size, generate higher amounts of force, and are faster to fatigue.
14. Ventricles / Atriums: SA Node

 

Pulmonary Artery (O2/CO2). cardiac output (rate vs stroke volume = the amount of blood pumped out of the heart with each contraction) arterioles- caps - venules: Ventricle- inferior chamber of the heart that pumps blood to the lungs and body. Atrium (atria)- superior chamber(s) of the heart that gathers blood returning to the heart. Pulmonary artery- artery that carries deoxygenated blood (low in oxygen and high in carbon dioxide) from the right side of the heart to the lungs. Sinoatrial (SA) node- located in the right atrium, this node initiates an electrical signal that causes the heart to beat. Cardiac Output (Q)- the overall performance of the heart (heart rate x stroke volume). Heart rate (HR)- the measurement of the number of times a heart beats within a specified time period (usually 1 minute). Stroke volume- the amount of blood pumped out of the heart with each contraction. Arteries- vessels that transport blood away from the heart. Arterioles- small arteries that eventually divide into capillaries. Capillaries- the smallest blood vessels and the site of exchange of elements between the blood and the tissues. Veins- vessels that transport blood back to the heart. Venules- small veins that allow blood to drain from capillaries into the larger veins.

15. Catecholamines - fight or flight epinephrine (adrenaline) & norepinephrine adrenals catabolic/anabolic: Catecholamines- hormones (epinephrine & norepinephrine) produced by the adrenal glands that are part of the stress response known as the fight-or-flight response. Adrenaline- hormone, also known as epinephrine, that excites bodily processes, increasing alertness and cell metabolism. Catabolic- metabolic process that breaks down molecules into smaller units used for energy. Anabolic- metabolic process that synthesizes smaller molecules into larger units used for building and repairing tissues.
16. Gluconeogenesis: the formation of glucose from noncarbohydrate  sources (proteins and fats).
17. Concentric / eccentric: Concentric muscle action- a muscle action that occurs when a muscle is exerting force greater than the resistive force, resulting in a shortening of the muscle. Eccentric muscle action- a muscle action that occurs when a muscle develops tension while lengthening.
18. Agonist/antagonist/synergist/stabilizer: Agonists- the primary muscles providing force for a movement. Antagonists- muscles on the opposite side of a joint that are in direct opposition of agonist muscles. Synergists- muscles that assist agonists to produce a movement. Stabilizers- muscles that contract isometrically to stabilize the trunk and joints as the body moves. 
19. Force couple: Force-couple relationship- the synergistic action of multiple muscles working together to produce movement around a joint.
20. Open vs closed chain: Closed-chain movements: when the distal segments, such as a person’s hands or feet, are fixed and remain in contact with a stationary surface. Open-chain movements: when the distal segments (hands and feet) are not fixed, and they are free to move in space.
21. Altered Reciprocal inhibition: occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist.
22. Autogenic Inhibition: prolonged Golgi tendon organ stimulation that provides an inhibitory action to muscle spindles located within the same muscle.
23. Synergistic dominance: the neuromuscular phenomenon that occurs when synergists take over function for a weak or inhibited prime mover (agonist).
24. RELATIVE FLEXIBILITY: the process in which the body seeks the path of least resistance during functional movements.
25. Amortization phase (stretch-shortening cycle): Amortization phase- the transition from eccentric loading to concentric unloading during the stretch-shortening cycle.Stretch-shortening cycle- loading of a muscle eccentrically to prepare it for a rapid concentric contraction.
26. Macronutrients vs micro (calories for macros): Macronutrients- food substances required in large amounts to supply energy; include protein, carbohydrate, and fat. Micronutrients- vitamins, minerals, and phytonutrients. These are nonenergy yielding nutrients that have important regulatory functions in metabolic pathways. Calories for Macros: Protein- 4cal/gram Carbs- 4cal/gram Lipid- 9cal/gram Alcohol- 7cal/gram
27. ATP - glycolysis – oxidation: ATP-PC System- an energy system that provides energy very rapidly, for approximately 10-15 seconds via anaerobic metabolism. Glycolysis- a metabolic process that occurs in the cytosol of a cell that converts glucose into your ate and adenosine triphosphate. Anaerobic glycolysis refers to when this process occurs in the absence of oxygen. Oxidative phosphorylation- a series of reactions inside the mitochondria that uses oxygen to produce adenosine triphosphate.
28. Glucose/glycogen: Glucose- the simplest form of carbohydrate used by the body for energy. Glycogen- glucose that is deposited and stored in bodily tissues, such as the liver and muscle cells; the storage form of carbohydrate.
29. TDEE: BMR, TEF, NEAT: Total daily energy expenditure (TDEE): the total number of calories that a person expends in a day. Basal metabolic rate (BMR): the amount of energy required to maintain the body at rest. Thermal effect of food (TEF): the energy required to digest, absorb, and process nutrients that are consumed. Nonexercise activity thermogenesis (NEAT): energy expenditure through daily activities outside of structure exercise, such as walking, completing household chores, and taking the stairs.
30. Fiber 28/35g: an indigestible carbohydrate present in plant foods, such as fruit, vegetables, and legumes.
31. Amenorrhea: Amenorrheic: absence of menstruation.
32. Caffeine: 3-6mg/kg for supplementation.
33. Contraindications: a specific situation where a medication, procedure, or exercise should be avoided because it may prove to be harmful to the individual.
34. Waist-to-hip ratio: .8 females / .95 males 40inch males / 35 females: Waist-to-hip ratio (WHR)- the relative score expressing the ratio of the waist circumference to the hip circumference, which correlates to the risk for developing cardiovascular disease
35. Durnin Womersely: Body Compensation test via calipers (Biceps, Triceps, Subscapularis, Suprailiac)
36. VT1 - equal carbs / fats for fuel, VT2 Anaerobic/carbs: Z1&2 VT1 most appropriate: Z3-5 athletes: Ventilatory threshold 1 (VT1)- the point at which the body uses an equal mix of carbohydrate and fat as fuel sources. Ventilatory threshold 2 (VT2)- the point where glucose provides nearly all of the energy for the activity.
37. Kinetic chain checkpoints - knee valgus, Fundamental movement patterns: Kinetic chain checkpoints- the five areas of the body that are monitored during movement assessments and exercise: foot/ankle, knees, lumbo-pelvic hip complex, shoulders, and head. Knee valgus- knees collapse inward (knock knees) due to hip adduction and internal rotation; also known as medial knee displacement and genu valgum. Fundamental movement patterns- common and essential movements performed in daily life and are involved in exercise motions within a training session.
38. MET: energy cost 3.5 mL of O2 Kg/ min: Metabolic equivalent (MET)- a measurement used to describe the energy cost of physical activity as multiples of resting metabolic rate. One MET is 3.5mL of oxygen consumption per kilogram per minute.
39. Over vs underactive: Overactive- when elevated neural drive causes a muscle to be held in a chronic state of contraction. Underactive- when a muscle is experiencing neural inhibition and limited neuromuscular recruitment. 
40. Bracing (rectus/oblique’s) vs drawing In (TVA): Bracing- contracting the global abdominals such as the rectus abdominis and obliques at the same time. Drawing-in maneuver- a maneuver used to recruit the local core stabilizers by drawing in the navel toward the spine.
41. Backside mechanics: proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantar flexion, knee extension, hip extension, and a neutral pelvis.
42. Power: FxV or work/time: Power- Force x Velocity or Work   Time
43. Periodization (macro, meso, micro): Periodization- Planned manipulation of training variables in an organized fashion to improve performance over time. Macro – yearly plan. Meso – Monthly plan, Micro – weekly plan.
44. BMI / Obesity: Osteoporosis: Body mass index (BMI)- the measurement of a person’s weight relative to their height, which is used to estimate the risks of obesity. Obesity- a complex disease involving an excessive amount of body fat; classified by a body mass index of 30 or greater. Osteoporosis- a condition of reduced bone mineral density, which increases risk of bone fracture.
45. LDLs / HDLs: Lipoprotein- a group of soluble proteins that combine with and transport fat or other lipids in the blood plasma. LDL’s = Low Density (less than 100 mg/dL), HDL’s = High Density (should be between 45-65 mg/dL) Low = BAD, High = GOOD. HDL’s are referred to as vacuum cleaners as they take out the bad cholesterol.
46. Hypertension: Tachycardia (CAD): Hypertension- consistently elevated blood pressure. Tachycardia- when the heart rate is greater than 100 beats per minute
47. Diabetes: chronic metabolic disorder, caused by insulin deficiency, which impairs carbohydrate usage and enhances use of fat and protein.
48. Karvonen Method vs Tanaka formula. Karvonen = 220-age. – RHR x intensity, + RHR. For example: 220-20 yrs of age = 200. RHR of 60 = 140. Multiply by intensity 70% = 140 x .7 = 98. Add back in the RHR 60 = 158 beats per minute for 70% aka zone 2 cardio.

Tanaka Formula = (208) - .7 x age.

49. Bulimia vs Anorexia: Bulimia Nervosa is a serious, potentially life-threatening eating disorder. People with bulimia binge eat and purge. Anorexia- a loss of appetite or the conscious decision to avoid eating, often leading to dangerously low body weight and/or malnourishment and body dysmorphia.
50. Rep Ranges, Rest, Intensities, Tempo:
    1. 12-20 stabilization, 0-90 sec, 50-70%, 4-2-1-1
    2. 6-12 hypertrophy, 0-60 sec, 75-85%, 2-0-2-0
    3. 1-5 Strength, 2-5 min, 85-100, xxxx
    4. Super Sets: Same muscle group trained back-to-back i.e. phase 2: Bench Press into a stability ball press OR Chin-up into a TRX row OR Squat into a bosu ball squat. Super Set PHASE 5 = Bench Press (5-reps) into a Plyometric Push-up, OR Jump (body weight 1-10 reps) into a Back Squat OR Lat Pull Down (3 reps) into a Ball Slam (1-10 reps)

 

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