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NASM GFI Study Guide: Anatomy, Physiology, and Exercise Science, Exams of Physical Activity and Sport Sciences

A comprehensive overview of key concepts in anatomy, physiology, and exercise science relevant to nasm gfi certification. It covers topics such as anatomical positions, planes of motion, muscle types, energy systems, and exercise principles. Exercises and questions to test understanding and reinforce learning.

Typology: Exams

2024/2025

Available from 02/26/2025

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NASM GFI Latest Update Graded A+
AFAA 5 Qs ✔✔PESAP (purpose, eff, safety, accuracy, participants)
8 standard anatomic positions ✔✔ant, post, sup, inf, prox, dist, lat, med
plane that divides body into front and back ✔✔frontal
forward and backward movements as if walls to left and right side of the body ✔✔sagittal
plane that allows rotations ✔✔transverse
muscle shortens to overcome outside resistance ✔✔concentric
moving to control a force while lengthening a muscle ✔✔eccentric
How long for Golgi tendon organs to signal the brain to relax muscles during stretching ✔✔30
sec
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NASM GFI Latest Update Graded A+

AFAA 5 Qs ✔✔PESAP (purpose, eff, safety, accuracy, participants)

8 standard anatomic positions ✔✔ant, post, sup, inf, prox, dist, lat, med

plane that divides body into front and back ✔✔frontal

forward and backward movements as if walls to left and right side of the body ✔✔sagittal

plane that allows rotations ✔✔transverse

muscle shortens to overcome outside resistance ✔✔concentric

moving to control a force while lengthening a muscle ✔✔eccentric

How long for Golgi tendon organs to signal the brain to relax muscles during stretching ✔✔ 30 sec

muscles used mainly for anaerobic activity ✔✔Type II fibers

muscles for cross-country skiing and distance running ✔✔Type I fibers

agonist muscle function ✔✔prime mover

muscle assists agonist ✔✔synergist

length that muscle produces tension or force ✔✔length-tension

synergistic action of muscles to move around joint ✔✔force-couple

causes of kinetic chain dysfunction ✔✔repetitive movement or repetitive lack of movement

joints for gliding, hinge, pivot, ball-and-socker ✔✔synovial

unstable but controlled training ✔✔proprioceptively enriched

reduce force, stabilize, then concentric force ✔✔integrated performance paradigm

monitor to determine if being overtrained ✔✔resting HR

adaptations of resistance training ✔✔stabilization endurance, strength, hypertrophy, power (4)

results in alarm, adaptation, and exhaustion ✔✔general adaptation syndrome

principle that body will adapt to demands ✔✔SAID specificity

principle to adjust acute variables to increase intensity ✔✔overload

(7) examples of acute variables ✔✔sets, reps, exercise tempo, exercise selection, load and intensity, rest periods, exercise order

complete workout includes ✔✔intro, movement prep, body, transition, outro

movement prep will ✔✔increase body T and prime for workout demand

uses scale of 1 to 10 for intensity ✔✔RPE rate of perceived exertion

maintain class flow by ✔✔plan, practice, prep, modify, personality

body of strength class may include ✔✔push-ups, bent-over rows, lunges

body of HIIT class may include ✔✔burpees, shuffles, squat jumps

body of yoga class may include ✔✔sun salutation, warrior, plank flow

body of cycling class may include ✔✔seated flats, sprints, jumps

mods to increase complexity, impact, or intensity ✔✔progression

regression for crow pose ✔✔keep one foot on the floor

progression for standing bow pose ✔✔use both hands to grab foot

cue to correct standing flat with excessive weight on hands and upper body ✔✔work the legs and stabilize with the upper body

mistake in seated speed drill ✔✔hips bounding, knees bowing out, arms overstretched

clearly defined intention from participant perspective to drive outcome ✔✔class vision

during intro, an instructor should ✔✔greet, setup, provide equipment recommendations, and discuss class format

pre-designed class helps ✔✔provide structure but allows for variety and progression

musical structure refers to ✔✔beat, downbeat, 32-count phrasing

BPM is ✔✔tempo, speed, or pace of music

group fitness music should have ✔✔pre-chorus, verse, chorus

downbeat is ✔✔first beat of a measure

BPM for resistance class ✔✔125-

format-specific tempo is important for ✔✔full range of motion

music that drives movement ✔✔foreground

music that sets mood and supports atmosphere ✔✔background

music genres for resistance class ✔✔top 40, alternative, classic rock, deep house

kinetic chain check points during static posture ✔✔foot and ankle, knee, lumbar-pelvic,hip, shoulders, head-cervical-spine

general safety conditions for group fitness ✔✔overexertion, dehydration, temp, flooring

1st step during an emergency ✔✔CALL

temp for group fitness ✔✔68-

people prefer to learn through ✔✔visual, auditory, kinesthetic

supportive communication creates ✔✔trust, care, support

use non-verbal communication with ✔✔eye contact, facial expressions, posture, gestures

demonstrate value as an instructor by ✔✔punctuality, being available, learning names

facing class to perform movement is ✔✔mirroring

showing class exercise at a slower rate, then increasing tempo ✔✔slow-to-fast

cue movements based on time or upcoming changes ✔✔rhythmical

cue based on body to equipment and/or rest of the class ✔✔spatial

cue by counting down from 8 with verbal on 4-3-2-1 ✔✔4 beat

cue by correcting in encouraging manner ✔✔positive

condition of BMI over 30 or overweight by 30 lbs ✔✔obesity

modify if dyspnea ✔✔increase recovery and reduce load

if CV disease, then exercise ✔✔3-5 days a week

SMART goals are ✔✔spec, measurable, attainable, realistic, timely

fitness vision statement ✔✔inspiration for an instructor to be in the future

taking specialty courses, recertification, and going to workshops and live events is ✔✔CE

credible sources are ✔✔evidence-based, peer-reviewed

attending another instructor's class ✔✔peer participation

stay within boundaries of qualification of what to do or say legally ✔✔scope of practice

group fitness instructor can also become a ✔✔manager, PT, workshop facilitator

1 gram of carb is ✔✔4 calories

recommended water intake for women is ✔✔2.7 L (91 oz)

Central Nervous System (CNS) ✔✔Brain and spinal cord

Peripheral Nervous System (PNS) ✔✔Branches off spinal cord

Mechanoreceptors sense ✔✔Distortion in body tissues

Golgi tendon organs (GTOs) sense ✔✔Tension changes

Muscle spindles sense ✔✔Length changes

Proprioception ✔✔Cumulative sensory input from mechanoreceptors to CNS

Stabilize or move: transverse and rectus abdominis ✔✔S

Stabilize or move: multifidus ✔✔S

Stabilize or move: hamstring, quadriceps ✔✔M

Stabilize or move: pectoralis major ✔✔M

Stabilize or move: deltoids, biceps, triceps ✔✔M

Tendons ✔✔Connect muscle to bone, anchor for force, limited blood flow, slow to repair

Sarcomeres ✔✔Individual contractile units, actin and myosin filaments

Type I muscle fibers twitch ✔✔Slow

Type II muscle fibers twitch ✔✔Fast

Type I muscle fibers ✔✔Aerobic, slower to reach max contraction, resistant to fatigue

Type II muscle fibers ✔✔Anaerobic, speed and strength, faster to fatigue

Isolated function of quads (rectus femoris, vastus lateralis, medialis, intermedius) ✔✔Knee extension squat

Isolated function of hamstrings (semitendinosus, semimembranosus, biceps femoris) ✔✔Knee flexion hamstrings curl

Isolated function of gastrocnemius ✔✔Plantar flexion calf raise

Isolated function of gluteus maximus ✔✔Hip extension and ext rotation lunge