CPT Section 5 Flashcards
Integrated Training - is a concept that …
combines all forms of exercise into one system: flexibility; cardiorespiratory; core; balance; plyometric; speed, agility, and quickness; and resistance training.
Reasons to do a progressive and systematic overload
Decreased risk of injury or overtraining,
Increased client adherence to the exercise program,
Clients more likely to achieve goals
Fundamental movement patterns
Common and essential movements performed in daily life and are involved in exercise motions within a training session.
example- Squatting
Hip hinge
Pulling motions
Pushing motions
Vertical pressing
Acute variables, also known as exercise training variables, determine the amount of
stress placed on the body and ultimately the physical adaptations that occur, such as increased strength, endurance, weight loss, or muscle gain.
Which of the following is an all-inclusive approach to exercise that can lead to improvements in overall health, wellness, and athletic performance?
a
Systematics
b
Integrated training
c
Boot camp training
d
High-intensity interval training (HIIT)
b
What term refers to increasing the intensity or volume of an exercise program using a systematic and gradual approach?
a
Ramping
b
Undulation
c
Periodization
d
Progressive overload
d
What term would be used to describe the starting point of an individual’s fitness level directly after an assessment has been conducted?
Set point
Transformation phase
Action phase
Baseline value
Baseline value
Which of the following is a primary goal of the strength endurance phase of the OPT model?
Maximal Strength Training
Maximal muscle growth
Teaching optimal movement patterns
Enhance stabilization endurance and prime mover strength
d
What is the number one cause of death in the United States?
Heart disease
Obesity
Smoking
Cancer
A
Relative flexibility
The process in which the body seeks the path of least resistance during functional movements.
Which portion of a client’s exercise program should be designed first?
a
The stability portion
b
The strength portion
c
The flexibility portion
d
The cardiorespiratory portion
c
Myofascial rolling focuses on the ____ and ____
nervous system and fascial system
TRUE OR FALSE? The mechanical effect of direct roller compression is the relaxation of the local myofascia by increasing local blood flow and reducing myofascial restriction and adhesions.
a
True
b
False
A
What is the term used to describe the pain or discomfort that is often felt 24 to 72 hours after intense exercise or unaccustomed physical activity?
a
Afterburn
b
Rhizopathy
c
Lactic acidosis
d
Delayed-onset muscle soreness (DOMS)
D
Static stretching is the process of
passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds
TRUE OR FALSE? Static stretching, when performed for 30 seconds or less prior to every workout and followed by dynamic activities, impairs athletic performance.
a
True
b
False
B
What is the term used to describe a type of stretching that uses agonists and synergists to dynamically move the joint into a range of motion?
a
Active stretching
b
Ballistic stretching
c
Passive stretching
d
Isometric stretching
A
What is the mechanism of action for active stretching?
a
Stretch tolerance
b
Myofascial techniques
c
Autogenic inhibition
d
Reciprocal inhibition
d
Controversial stretches
Stretches that have the potential for injury risk.
What should precede dynamic stretching if an individual possesses muscle imbalances?
a
PNF stretching
b
Ballistic stretching
c
Light aerobic activity
d
Self-myofascial techniques and static stretching
d
What is the goal of dynamic stretching?
a
To pre-fatigue the muscles
b
To decrease neuromuscular efficiency
c
To prepare the body for more intense activity
d
To cause temporary breathlessness and exhaustion
c
What term is used for a condition that would make it unsafe for the client to participate in any type of flexibility exercise?
Psychological concern
Cardiovascular precaution
Precaution
Contraindication
d
Which muscle would you be targeting for SMR if you placed the roller along the front and slightly lateral (outside) part of the upper thigh (just below the pelvis)?
Piriformis
Adductors
Tensor fascia latae
Thoracic spine
c
What are two contraindications for self-myofascial techniques?
Young children and older adults
Hypertension that is controlled and varicose veins
Cancer and bleeding disorders
Pregnancy and diabetes
c
What are the recommended training variables for static stretching?
1 to 3 sets, hold each stretch for 30 seconds
1 to 3 sets, hold each stretch for 2 minutes
2 to 5 sets, hold each stretch for 5 minutes
5 to 10 sets, hold each stretch for 10 seconds
a
Flexibility is defined as the following:
Optimal flexibility, joint range of motion, and the ability to move freely
A muscle’s capability to be elongated or stretched
The degree to which specific joints or body segments can move, often measured in degrees
Normal extensibility of all soft tissues that allows for complete range of motion
d
What is a safe flexibility modification that you can recommend to a client who has varicose veins?
General cardiovascular exercise
Gentle static stretching
Pilates
Deep soft-tissue massage
b
Which type of nerve receptor senses pain?
Nociceptor
Neurotransmitter
Mechanoreceptor
Action potential
a
What area of the body is most targeted during the single-leg squat to row exercise?
Anterior chain
Deep cervical flexors
Intrinsic core musculature
Posterior chain
The posterior chain, which includes the hamstrings, gluteals, and back musculature, is primarily targeted during this exercise.
During which exercise will the upper body likely fatigue before the lower body?
Ball squat
Squat, curl to two-arm press
Multiplanar step-up
Single-leg Romanian deadlift
B
The legs are typically stronger than the shoulders. As such, the shoulders typically fatigue during the pressing motion of this exercise before the legs reach exhaustion.
What is the principle of specificity?
The process by which the human body strives to maintain a relatively stable equilibrium
The phenomenon by which acute muscle force generation is increased as a result of the inner contraction of the muscle
A principle stating that the body will adapt to the specific demands that are placed on it
The body’s ability to naturally sense its general orientation and relative position of its parts
c
How far down should a client squat during the barbell squat exercise?
As far as can be controlled without compensating
Knees at 80 degrees of flexion
Knees at 90 degrees of flexion
Thighs parallel to the ground
a
General adaptation syndrome (GAS)
Describes the way in which the body responds and adapts to stress.
-Alarm reaction
-Resistance development
-Exhaustion
Resistance development
The body increases its functional capacity to adapt to a stressor.
What RPE range (on a scale of 1 to 10) aligns with training in zone 2?
An RPE of 9 to 10
An RPE of 5 to 6
An RPE of 3 to 4
An RPE of 7 to 8
b
What weekly progression rate in exercise volume is the maximum recommended for cardiorespiratory training?
<15% per week
20% per week
10% per week
25% per week
c
Improving this using balance training would most likely decrease the risk of injury.
Rehabilitation
Injury resistance
Performance
Posture
b
Which statement best describes the neurophysiological effect that occurs from myofascial rolling?
The direct roller compression leads to delayed onset of muscle soreness 72 to 96 hours after rolling.
The direct roller compression increases eccentric contraction to enhance muscle hypertrophy after the session.
The direct roller compression may create tissue relaxation and pain reduction in tissues by stimulating nerve receptors.
The direct roller compression leads to endocrine release of growth hormones, which leads to enhanced physical performance.
c
When properly activated, which muscle of the core creates tension in the thoracolumbar fascia?
Transverse abdominis
Diaphragm
Rectus abdominis
Sternocleidomastoid
A
There are anatomical connections between the thoracolumbar fascia and the transverse abdominis that increase intra-abdominal pressure when activated properly during the drawing-in maneuver.
What is the main characteristic of motor (efferent) neurons?
A. A. They are located within the spinal cord
B. B. They stimulate muscle contraction and create movement
C. C. They process information from the dendrite and send it along to the axon
D. D. They rely on sensory receptors to recognize environmental stimuli
Correct! You have selected correct answer.
Correct Answer: B. They stimulate muscle contraction and create movement
Skeletal muscles do not contract unless stimulated by the motor neuron. Motor neurons originate in the CNS and communicate with muscle fibers through the neuromuscular junction (NMJ). One motor neuron and its respective muscle fibers are known as a ‘motor unit.’
Growth hormone is stimulated by all of the following except:
A. A. Catecholamines
B. B. Vigorous exercise
C. C. Testosterone
D. D. Deep sleep
Correct Answer: A. Catecholamines
Growth hormone (GH) is an anabolic (tissue building) hormone responsible for most of the growth and development during childhood until puberty.
Growth hormone also increases bone and muscle growth, as well as protein synthesis. GH also increases fat burning and immune system strength.
Growth hormone is released from the pituitary glad in the brain and is regulated by the nearby hypothalamus.
Stimulation of growth hormone occurs through estrogen, testosterone, deep sleep, and vigorous exercise.
