CPT Exam Flashcards
OPT model stages
SSP
- Stabilization
- Strength
- Power
5 training phases
SSH MSP
Stabilization, strength, hypertrophy, max strength, power
Phases that have super sets
Phase 2 and phase 5
Three parts of a neuron
C BAD
Cell body
Axon
Dentrites
Three joint motions
SSR
Spin, slide, roll
Skeletal system function
SPM BP SM
Shape Protection Movement Blood production Store minerals
Layers of muscle
Epimysium, Perimysium, Endomysium
Slow twitch fibers
Type 1,
1: Increased oxygen
2: Smaller
3: less force
4: Slow fatigue
Fast twitch fibers
Type 2
1: Less oxygenBlood vessels2: larger
3: more force
4: fast fatigue
Muscle spindle
1: change In length
2: Stretch reflex
3: Cause contraction
Golgi Tendon Organ
1: attach to tendons
2: senses change in muscle tension
3: Cause relaxation
Blood flow in heart: Right Side
No O2
Right Atrium: received blood from whole body
Right Ventricle: thin wall pumps to lungs
Blood flow in heart: Left Side
O2
Left Atrium: receives blood from lungs
Left Ventricle: thick walls pumps blood to body
Blood vessels
AACVV
Arteries Arterioles Capillaries Venules Veins
Blood functions
TRANSPORT:
OWH TO CARRY: H, T, C, FIGHTS
1: Transport Oxygen
2: Transport waste
3: Transport hormones
4: Carries heat
5: Regulates temp
6: clotting protects leaving
7: fights disease in Sickness
ATP-PC
10- F NO S HIT
1: 10-15 sec
2: Fastest
3: No-O
4: Short
5: High intensity
Glycolysis
30 C M
1: 30-50 sec
2: Use carbs
3: medium duration
Oxidative system:
O slow but LD
1: Oxidative
2: Slow process
3: Long duration
3 oxidative systems:
A sugar K cycle to ETC
Aerobic glycolysis
Krebs cycle
Electron transport chain (ETC)
Respiratory quotient
RQ of .7 =100% fat
RQ of 1 = 100% carbs
Sagittal plane: bow to crown:
Examples of other sagittal plane exercises include triceps pushdowns, front lunges, walking/running, vertical jumping, calf raises, and climbing stairs.
Motion: Flexion/extension
Axis: Coronal
Frontal plane: lateral raises and lateral leg raises,
Abduct lat fle to Iverson and reverse
to what movemet?
Motion: Abduction/adduction , Lateral flexion,
Eversion/inversion
Axis: Anterior/posterior
Transverse plane: Clamshell. Standing Clamshell. Twisting Lunges. Side Plank with Rotation. Forward Plank Knee to Opposite Elbow.
Motion: Internal/external rotation, Left/right rotation, Horizontal abduction/adduction
Axis: Longitudinal
Estimated HR:
220- age
HR training zones:
Freeway by 10
1: 65% to 75%
2: 76% to 85%
3: 86% to 95%
Pronationdistortion tight/overactive muscles:
GSP AIHB
Gastrocnemius Soleus Peroneals Adductors Iliotibial head Hip flexor complex Bicep femoris ( short)
Pronationdistortion weak/under-active muscles:
AP Ant V GMM Hex
Anterior tibialis Posterior tibialis Vastus medialis Gluteus medius/maximus Hip external rotators
Lower crossed tight/overactive muscles:
GS HFC ALE
lower back curvature
Gastrocnemius Soleus Hip flexor complex Adductors Latissimus dorsi Erector Spinae
Lower crossed weak/under active muscles:
bi shin, but lucy med tran in
Anterior tibialis Posterior tibialis Gluteus maximus Lucius Medius Transverse abdominis Internal oblique
Upper Crossed tight muscles:
UT LSSS LAT tres MAJOR SUB PEC UP AND LOW
Upper trapezius Levator scapulae Sternocleidomastoid Scalene Latissimus dorsi Teres major Subscapularis Pec major/minor
Upper Crossed weak muscles:
Deep C/S serra Ant Mid Trap to Low, 3- Infra S
Deep cervical flexors Serratus Anterior Rhomboids Mid trapezius Lower trapezius Teres minor Infraspinatus
Over head squat- feet turn out tight/overactive muscles:
BF SLG
Soleus
Lateral gastrocnemius
Biceps femoris (short)
Over head squat- feet turn out weak/underactive muscles:
Middle
M g M h GSPop
Medial gastrocnemius Medial hamstring Grasilis, Sartorius, Popliteus
Overhead squat Knees move in Tight/overactive muscles:
Add C, B Fem, TFL, Vas Lat
Adductor complex
Bicep femoris (short)
Tensor fascia latae
Vastus lateralis
Overhead Squat Knees move in weak/underactive muscles:
Gluteus Medius/Maximus Vastus Medialis oblique
OHS Lumbo Pelvic Hip Complex leans forward tight muscles:
Calfs, H flex abs complex
Soleus
Gastrocnemius
Hip flexor complex
Abdominal complex
OHS Lumbo Pelvic Hip Complex leans forward weak muscles:
AGE
Anterior tibialis
Gluteus maximus
Erector Spinae
OHS low back arches tight/overactive muscles:
H flex ES LD
Hip flexor complex
Errector Spinae
Latissimus dorsi
OHS low back arches weak muscles:
G H complex, In
Gluteus maximus
Hamstring complex
Intrinsic core stabilizers
OHS arms fall forward tight muscles:
Lat 3s, chest up and down
Latissimus dorsi
Teres major
Pec major/minor
OHS arms fall forward weak muscles:
Mid/lower traps
RTC
OHS what to view:
Anteriorly:
Feet, ankles and knees
Laterally:
LPHC, , shoulder and cervical complex
BMI for overweight/Obese:
Overweight:25.0 - 29.99
Obese: 30.0 - 34.99
Cumulative injury cycle:
TTIMSpas A ANCMim
1: tissue trauma
2: inflammation
3: muscle spasms
4: adhesions
5: Altered neuromuscular control
6: Muscle imbalance
7: repeat
Integrated flexibility continuum:
CAF
Corrective (SMR and static stretching)
Active (SMR and active isolated stretching)
Functional (SMR and dynamic stretching)
Recommended exercise for adults:
150 minutes of moderate intensity or 75 minutes of vigorous aerobic exercise.
cardiovascular training for general health:
60% of Max oxygen consumption
FITTE Principles:
Frequency Intensity Time Type Enjoyment
Local stabilization system muscles ( type I slow twitch) Tran ab In Ob Lumbar M P Floor with D
Transverse of Abdominis Internal oblique Lumbar multi fidus Pelvic floor muscles Diaphragm
Best core exercise for beginner:
Prone ISO Ab: Plank
Core musculature:
near/far move
Local stabilization system
Global stabilization system
Movement system
Stabilization exercises:
1: Involve no lower body joint movement
2: Balance power include a “hop”
3: Balance strength involve bending at hip or knee
Proprioceptively challenging equipment:
1: Floor
2: Balance beam
3: Half foam roll
4: Foam pad
5: Balance disk
6: Wobble board
7: Bosu ball
Three phases of plyometric training:
1: Eccentric 2:amortization 3:Concentric/loading
Loading/time between/unloading
Three phases general adaptation syndrome:
- Alarm reaction
2: Resistance development
3: Exhaustion
5 resistance training adaptations:
- stabilization
- muscle endurance
- muscle hypertrophy
- strength
- power
Resistance training systems:
Single set Multiple set Pyramid Superset Drop set Circuit training Peripheral heart action Split routine A vertical loading Horizontal loading
Acute variables of training:
Repetition Set Training intensity Rep tempo Rest interval Training volume Training frequency Training duration Exercise selection
ATP recovery:
3,4,6,3
20-30 sec = 50%
40sec=75%
60sec=85%
3min=100%
Program Design: endurance/stabilization
Reps, sets, intensity, temp, rest
Reps: 12 to 20 Sets: 1-3 Intensity: 50% to 70% Tempo: slow (4/2/1) Rest: 0-90
Program Design: Hypertrophy
Reps, sets, intensity, temp, rest
Reps: 6 to 12 Sets:3to5 Intensity: 70% to 85% Tempo: moderate (2/0/2) Rest: 0-60 sec
Program Design Max strength:
Reps, sets, intensity, temp, rest
Reps: 1-5 Sets: 4-6 Intensity: 85% to 100% Tempo: fast Rest: 3 to 5 min
Program Design: Power:
Reps, sets, intensity, temp, rest
Reps: 1-10 Sets: 3-6 Intensity: 35% to 45% Tempo: fast Rest: 3-5 min
Training Zone Targets
Zone 1: builds aerobic base and aids in recovery
Zone 2: increases aerobic and anaerobic endurance
Zone 3: Builds High end work
How do you figure out Cardiac Output
heart rate x stroke volume
Protein intake:
Sedentary = .4g/lb Strength = .5=.8g/lb Endurance = .5- .6g/lb
Amino acids:
20 total 8 essential
Recommended macros:
Pro: 10% to 35%
Carb: 45% to 65%
Fat: 20% to 35%
Macro calories:
Pro: 4 cal/gram
Carb: 4 cal/gram
Fat: 9 cal/gram
Alcohol: 7 cal/gram
Fluid recommendations:
6-12 oz every 15-20 min of exercise
16-24 oz / lb post exercise.
Common vitamins with adverse effects when consumed in excess:
ZIDA
Zinc
Iron
Vitamin D
Vitamin A
5 stages of change:
PC PAM
Precontemplation Contemplation Preparation Action Maintenance
SMART goals:
Specific Measurable Attainable Realistic Timely
How do you calculate BMI?
weight x 703 divided by height in inches
BMI healthy, over, obese
18-24.9, 25-29.9 and 30+
Cholesterol?
Ideal: 200mg Borderline: 239 mg and High Risk 240
The kinetic chain (human movement system) is composed of what
components?
Nervous, muscle and skeletal system
What are the three primary functions of the nervous system and what
do they do?
Sensory, integrative, motor functions
What is a neuron?
functional unit of the nervous system
What are the three types of neurons and what do they do?
sensory- respond to touch
interneurons-transmit nerve impulses between neurons
Motor- transmit nerve impulses from brain/spine to muscle
What two types of divisions make up the skeletal system? What are they made up of?
Axial/Appendicular
Axial: skull, spine, ribs - 80 bones
Appendicular: Upper/lower ext. shoulder girdles/pelvic
What are the function(s) of bones?
leverage and support
What are the most common joints associated with human movement?
Synovial joints- 80%
Joint motion is referred to as:
Arthrokinematics
Which layer of connective tissue lies underneath the fascia and surrounds the muscle?
Epimysium
Which layer of connective tissue is considered the “deep fascia” and is the outermost layer?
Endomysium
ligaments
fibrous connective tissue connect bone to bone; provide static and dynamic stability; proprioception
Tendon
attache bone to muscle
Which of the following energy pathways is used for activities lasting between 30 and 50 seconds? sugar
Glycosis
What of the following is responsible for movement of bone AROUND a joint?
Torque
What term describes the number of heart beats per minute and the amount of blood pumped per beat?
Cardiac Output
Which of the following best describes a function of lipids in the body?
Precursor to hormone production: Lipids form the basis of certain hormones.
When performing a squat, an overactive hip flexor complex can decrease neural drive to the gluteus maximus; what is this an example of?
Altered reciprocal inhibition: when one is muscle is continually contracted or overactive, then the opposing muscle is continually relaxed or underactive, then this principle is said to be altered.
What is a side effect of caffeine use?
An increase in urine production.
EXPLANATION
Caffeine is related to methylxanthine compounds which have been recognized as increasing blood flow to the kidneys and having mild to moderate diuretic effect.
Within how many minutes should a client consume 1.5 g/kg of carbohydrates to maximize glycogen replenishment after exercise?
30 min: Timing of post activity nutrition is vital to optimal recovery. It is recommended to consume 1.5 g/kg of carbs within 30 minutes of exercise to maximize glycogen replenishment
Timing of post activity nutrition is vital to optimal recovery. It is recommended to consume 1.5 g/kg of carbs within 30 minutes of exercise to maximize glycogen replenishment
70%:
Resting metabolic rate is the total number of calories burned when your body is at rest, which accounts for a large portion of total calories. Most studies agree that RMR accounts for approximately 70% of total calories.
Which of the following assessments would be most important for a new client who recently recovered from a shoulder injury?
Pushing/pulling assessments
Which of the following physiological characteristics should a personal trainer be aware of when working with a senior client?
Decreased lean body mass
Dynamic stretching uses which of the following concepts to improve soft tissue extensibility?
Reciprocal inhibition
EXPLANATION
Dynamic stretching using active muscles contractions to move the body through range of motion. The active contraction of one muscle will inhibit the functional antagonist. This is called reciprocal inhibition
An individual exercises regularly, but has not yet maintained the behavior for 6 months. In which of the following sections of the Stages of Change model is this individual?
Action
EXPLANATION
The action stage lasts until a behavior has been consistently practiced for up to six months in most cases. Then, the client will move to the maintenance stage.
If a client’s knees move inward during an overhead squat assessment, which of the following muscles should be foam rolled?
Adductors
EXPLANATION
Knees moving in or knee valgus is characterized by femoral adduction and internal rotation. Possible short/overactive muscles include the adductor complex, TFL, and vastus lateralis (VL). A client that demonstrates the knee valgus compensation should perform foam rolling on one or all of the short/overactive muscles.
Which of the following muscles aids in breathing after a set of max effort sprints?
Pectoralis Minor
agonist
prime mover
synergist
assist to prime mover
stabilizer
stabilizes joint in movement
antagonist
relax; allow prime mover to work efficiently
What is the agonist muscle in a chest press?
pectoralis major
What is the synergist muscle in a chest press?
anterior delt, tricep
What is the synergist muscle in an overhead press?
triceps
What is a stabilizer muscle in a chest press? ligament
rotator cuff
The cardiorespiratory system is made up of which two elements?
cardiovascular and respiratory systems
What is the function of the atrium? superior
receives blood from veins to ventricles