CPT Exam Prep Flashcards
To support the stretch of the psoas in an active kneeling hip flexor stretch, which way should the hips be tilted?
Posteriorly - to lengthen the hip flexors
What type of goals should initial sessions be focused on developing?
Long-term goals - short-term created later
Which of the following is an appropriate SAQ drill for seniors?
Stand-up to figure 8
In many cases, how long does it take for an employer to decide whether they will consider someone, based on resume?
Less than 30 seconds
How do mechanoreceptors function?
They respond to alterations of touch, pressure, sound, or motion in body tissue. (think MECHANICS)
Before a client begins working with CPT, what must they do?
Provide health history
How can a CPT play a positive role in a client’s fitness journey?
Balanced attitude toward fitness
What is a side effect of ingesting too much iron?
Gastrointestinal irritation
The PAR-Q is an example of what kind of assessment?
Subjective - readiness questionnaire about lifestyle, etc.
To help a client safely progress through to hypertrophy training, what phase of the OPT model should be completed FIRST?
Strength endurance
What is the purpose of corrective flexibility?
Improves muscle imbalance, ROM, and altered joint motion
For a client taking blood pressure meds, what method is best to judge intensity?
Rating of perceived exertion method (RPE)
What is the recommended body fat percentage range for a 34-year old woman?
20-35%
What are motions within the frontal plane?
Adduction, inversion, lateral flexion
If a client rests for 20-30 secs between exercise, how fully recovered are they?
50%
When a muscle contracts, what happens within the sarcomere?
It shortens
If someone is trying to lose weight, what type of resistance training should be done?
Multi-joint exercises
What is upper crossed syndrome?
Forward head and rounded shoulders
What is lower crossed syndrome?
Anterior tilt to the pelvis (arched back)
What is pronation distortion syndome?
Flat feet and internally rotated knees
What assessment would be most appropriate for an obese person?
Rockport walk test - think walking is easiest
What POV should a CPT observe a pulling assessment?
From the side - allows CPT to view all complexes
For the overhead squat assessment, what kinetic chain checkpoints should a CPT observe from the SIDE?
Lumbo-pelvic-hip complex and shoulder complex - hips and shoulders
What is the reasoning behind the PAR-Q?
To determine if they are ready for an exercise program
What muscle is overactive if someone’s knees move inward during single-leg?
Adductor complex
What is an acceptable value for diastolic blood pressure?
Less than 80 mmHg
During push-up assessment, how low should someone lower their body?
Within 3 inches of the floor
What exercise is appropriate for a pregnant client?
Single-leg balance - no overhead lifting or prone positions
What type of training do bodybuilders typically use?
Split-set routine (different body parts on different days)
What type of training is high-volume, low-intensity?
Linear periodization - progresses toward low volume, high intensity
In Zone 3 cardio workout, what RPE equivalent should they be at?
17-19 (Borg scale: 86%+) - RPE GOES UP W ZONES
In Phase 1 of OPT, how many sets of an exercise should there be?
1-3 sets
What phase of OPT would client most benefit from timed holds?
Phase 1 - stabilization
What phase(s) of the OPT model use the 4/2/1 tempo?
Phases 1 and 2
What age classifies someone as an older adult?
65+
How long is the recommended timeframe to train in Phase 1?
4-6 weeks
What is a super set?
One exercise followed by another with no rest
What BMI is considered obese?
30+
What intensity should an overweight client perform cardio training in?
40-80% of HR max - less risks
What happens when the body is NOT properly overloaded?
A level of homeostasis is reached
When a client is training for a marathon, what energy system do they need to train?
Aerobic energy system
Training intensity for older adults?
30-80% of 1RM
The OPT model is an example of what kind of periodization?
Linear periodization
How long is the alarm reaction stage of general adaptation syndrome last?
2-3 weeks
How many sets does the pyramid system use?
4-6 sets
Static stretching is also known as what?
Corrective flexibility
Practicing through repetitions improves what system?
The nervous system
What is the main characteristic of efferent neurons?
They stimulate muscle contraction and create movement.
OVERACTIVE muscles in excessive forward lean?
“SMALL GUYS HAVE ABS” - Soleus, gastrocnemius, hip flexors, and abs (think, over-positive, lean-crunch)
UNDERACTIVE muscles in excessive forward lean?
“You lean forward with AGE” - anterior tibialis, gluteus maximus, erector spinae (think under-negative lean-age)
OVERACTIVE muscles in lower back arch?
“Lower back pain hurts like HEL” - hip flexors, erector spinae, latissimus dorsi (think over-up back-hurts like HEL)
UNDERACTIVE muscles in lower back arch?
“GIVE HER IBUPROFEN” - gluteus maximus, hamstrings, intrinsic core (think under-negative-medicine)
OVERACTIVE muscles when arms fall forward?
“PRAISE THE LORD” - pecs, teres major, latissimus dorsi (think over-up-praise)
UNDERACTIVE muscles when arms fall forward?
“MRR!” - mid/lower traps, rhomboids, rotator cuff (think under-arm-growl)
OVERACTIVE muscles when feet turn out?
“SILLY LITTLE BUNIONS” - soleus, lateral gastrocnemius, bicep femoris (think over-up feet-growth)
UNDERACTIVE muscles when feet turn out?
“MY, MY GET MY PRETTY SHOES” - medial gastrocnemius, medial hamstrings, gracilis, popiteus, sartorius
OVERACTIVE muscles when knees move inward?
“MY BF’s TFL IS VERY LARGE” - adductor complex, bicep femoris, TFL, vastus lareralis (think over-large knees-TFL)
UNDERACTIVE muscles when knees move inward?
“Kneel down for the GREAT VASTUS MEDIALIS” - glute max/med, vastus medialis
(knee-kneel under-peasant)
What is the local stabilization system?
Attach directly to the vertebrae
What is the global stabilization system?
Attach from pelvis to spine
Common error during overhead squat assessment?
Knees turning inward
Common error during push/pull assessment?
Arms falling forward
What is SAQ?
Speed, agility, quickness
How do you progress a two arm shoulder press?
Alternating arms
