CPT Study Guide Flashcards
define inferior
away from the head; lower
define proximal
toward the center of the body or nearest the center form a point of reference
define distal
away from the center of the body or point of reference
define medial
toward the midline of the body
define lateral
away from the midline of the body; to the side
define contralateral
body part located on the opposite side of the body (right hand/left foot)
define ipsilateral
body part located on the dame side of the body (right hand/right foot)
define the sagittal plane
divides the body into the right & left sides. Flexion & extension exercises are primarily involved in this plane, also dorsiflexion & plantar flexion.
squats, bicep curls, walking & running are sagittal plane mvmts
define frontal plane
divides body into anterior & posterior (front/back) portions. vertical & lateral mvmts occur in this plane: abduction & adduction, lateral flexion at spine & inversion of the foot.
jumping, side lunges, lateral raises & windmills are frontal plane movements
define transverse plane
dividies body into superior & inferior (top/bottom) portions. horizontal & rotational mvmts take place in this plane: internal & external rotation, pronation & supination, horizontal abduction & adduction.
Trunk rotation & swinging a bat or horizontal abduction & adduction are movements in this plane
define longitudinal axis
straight line that cuts thru body form top to bottom. rotation around longitudinal axis takes place in transverse plane.
spinal rotation with twisting trunk is example of movement around longitudinal axis
How is the plane defined?
the plane in which the exercise occurs is in relation to the body NOT the position of the body.
jumping jacks & snow angels are both frontal plane movements
define flexion.
movement involving a decrease in joint angle (bending mvmt towards, closer)
bicep curl involves elbow flexion.
in a squat, the ankle, knee & hip joints are in flexion
define extension.
movement involving an increase in joint angle (straightening movement, extended, further, away)
lowering of bicep curl is extension of elbow joint
define adduction
movement toward the midline of the body
define abduction
movement away from the midline of the body
define plantar flexion
mvmt at ankle joint that points the foot downward (like a ballerina)
define dorsiflexion
movement at the ankle joint that points the foot up towards the leg (flexed feet)
define inversion
movement of foot which causes the sole of the foot to face inwards (rolling ankle severe example)
define eversion
movement of the foot which causes sole of foot to face outwards
define supination of foot
combo of plantar flexion (pointed foot), inversion (rolling ankle) and adduction (mvmt towards midline)
define pronation of foot
combo of dorsiflexion(flexed feet), eversion (sole faces outwards, rolls inward), abduction (movement away from midline of body)
define open chain movements
when a distal segment (hand/foot) moves in space
bicep curl, tricep extension, leg extension, leg curl)
define closed chain movement
occur when distal segment (hand/foot) are fixed in place
push up, pull up, squat, deadlift, lunge
What are the 5 major types of bones?
- long bones
- short bones
- flat bones
- irregular bones
- sesamoid bones
What are the 3 sections of the vertebrae column?
- cervical (head & neck, 7 vertebrae)
- thoracic (mid-back & 12 vertebrae)
- lumbar (low back, 5 vertebrae)
What are the 3 types of joints?
- fibrous
- cartilaginous
- synovial
What do tendons connect?
muscles to bones
what do ligaments connect?
bone to bone
What is the difference between Type 1 & Type 2 muscle fibers?
1 are slow-twitch muscle fibers, smaller, produce less force, slow to fatigue, higher aerobic capacity, muscles that act primarily as stabilizers generally contain greater concentrations of type 1
vs.
2 are fast-twitch, larger, white, produce more force, quick to fatigue, higher anaerobic capacity, muscles primarily responsible for joint movment contain greater concentration of Type 2.
what is meant by muscle extensibility?
ability to be stretched or lengthened
what is meant by muscle elasticity?
ability to return to normal or resting length after being stretched
what is meant by muscle irritability?
ability to respond to a stimulus
Define isometric muscle action
Occurs when contractile force of muscle is equal to resistive force, joints do not move.
Plank, wall sit
Define concentric muscle action
shortening portion of muscle where joint movement occurs
occurs when contractile force of muscle is greater than resistive force, moves in opposite direction of force or resistance.
Bicep contracts to flex elbow joint
Define eccentric muscle action
occurs when a muscle develops tension while LENGTHENING, occurs when contractile force of muscle is less than resistive force, moves in the same direction as the resistance.
Lowering portion of pull up or squat
define isotonic
same tone throughout a movement
define isokinetic
same speed throughout a movement
define stabilizer
muscles that minimize unwanted movement while the agonist & synergists work to provide movement at joint.
core muscles during all movement
define synergist
muscles that assist prime mover during movement
hamstrings to gluts during hip extension
define hypertrophy
increase in the size of muscle fibers
define hyperplasia
increase in the # of muscle fibers
define atrophy
decrease in muscle fibers
What are the muscles in the shoulder/chest (anterior)?
(5) pectoralis major & minor, anterior deltoid, medial deltoid, serratus anterior
What are the muscles in should/back (posterior)?
(7) Upper, middle & lower trapezius, rhomboid major and minor, posterior deltoid, teres major
What are the muscles in the arm?
( 4) biceps brachii, triceps brachii, brachioradialis, brachialis
What are the muscles in the back?
(4) superficial erector spinae (iliocostalis, longissimus, spinalis), quadratus lumborum, multifidus, latissimus dorsi
What are the muscles in the core?
(5) rectus abdominis, internal and external oblique, transverse abdominis, diaphragm
What are the muscles in the hip?
(13) adductor longus, adductor magnus (anterior & posterior fibers), adductor brevis, gracilis, pectineus, gluteus medius, gluteus minimus, gluteus, maximus, piriformis, tensor fascia latae(TFL), iliacus, psoas, sartorius
What are the muscles in the hip flexor complex?
(6) iliacus, psoas, sartorius, rectus femoris, pectineus, tensor fascia latae(TFL)
What are the muscles in the Quads?
(4) vastus lateralis, vastus intermedius, vastus medialis, rectus femoris
What are the muscles in the hamstring complex?
(3) Bicep femoris (long a short heads), semi-membranosus, semitendinosus
What are the muscles in the lower leg (anterior/front)?
anterior tibalis, peroneus longus
What are the muscles in the lower leg (posterior/calf)?
posterior tibialis, soleus, gastrocnemius
What is the SA node?
Sinoatrial node, the pacemaker of the heart, where electrical impulse that causes the heart to beat originates
What is the AVE node?
Atrioventricular node, responsible for delaying electrical impulses between atria & ventricles, allows atriums to fill w/ blood
What is the formula for Max Heart Rate?
22- age
What is the formula for heart rate reserve?
Max HR - Resting HR
What is the formula for Target heart rate?
HRR x % Intensity + Resting HR
Where is radial artery?
on thumb side of wrist, just below palm
What is the formula for cardiac output?
Heart rate x Stroke volume
Define SBP
systolic blood pressure, pressure exerted on arteries during contract phase of heart (when it beats)
increases linearly w/ exercise intensity
Define DBP
diastolic blood pressure, pressure exerted on arteries during relaxation phase of the heart (in between beats)
may decrease slightly or remain unchanged w/ exercise intensity
What is proper breathing technique during resistance training?
inhale during eccentric portion of lift (during lowering portion of bench press, squat or pull up)
Exhale during concentric portion of life as we contract muscles to move resistance
*active exhale activates muscles of core to provide stability
What 6 steps for client-centered exercise programming?
1) establish rapport & identify goals
2) administer exercise preparticipation health screening
3) identify barriers & collaborate on next steps (ABC approach)
4) determine if physiological or movement assessments are necessary
5) determine in which phase of IFT model to begin
6) prioritize program design & select exercise order
What are the 3 cardio intensity zones?
Zone 1 - low to moderate, reflects intensity below VT1
Zone 2 - moderate to vigorous, reflects intensity above VT1 to just below VT2
Zone 3 - vigorous to very vigorous, reflects intensity at or above VT2
What is recommended resistance training for Load/speed training individuals?
2-3 days/week for each muscle group w/ a rest of >= 48 hours between sessions for each muscle group.
What are recommended sets/reps/rest/intensity for General Muscle Fitness?
Sets: 1-4 per exercise
Reps: 8-15 per set
Rest: 2-3 min between sets
Intensity: 20-70% of 1-RM
What are recommended sets/reps/rest/intensity for Endurance muscle fitness?
Sets: 2-3 per exercise
Reps: >=12 per set
Rest: <=30 sec between sets
Intensity: <=67% of 1RM
What are recommended sets/reps/rest/intensity for Strength muscle fitness?
sets: 2-6 per exercise
reps: <= 6 per set
rest: 2-5 min between sets
Intensity: >=85% of 1RM
What are recommended sets/reps/rest/intensity for power muscle fitness?
sets: 3-5 per exercise
reps: 1-2 per set for single effort events/ 3-5 per set for multiple effort events
rest: 2-5 min between sets
intensity: 80-90% of 1RM for single effort / 75-85% of 1-RM for multiple-effort
What should you use to improve muscle tone?
Light weights & high repetitions
What should you use to increase muscle mass?
Heavy weights & low repetitions
What happens when you stop resistance training?
the muscle turns to fat
What is first appropriate variable to alter in exercise training?
Duration, then frequency & intensity
What is the time scale for recovery intervals?
30s -> 50%
60s -> 75%
2m -> 95%
3-5 min -> 100%
What are the 4 energy pathways?
1) ATP (stored in muscles) 0-4 sec (strength & power)
2) ATP + PCr (phosphagen) 0-10 sec (sustained power) - immediate quick energy
3) ATP + PCRr + Lactic Acid (Glycolytic) 0-90 sec (anaerobic power endurance)
4) Aerobic oxidation 90 sec to 3+ min (aerobic endurance)
What are 3 phases of plyometric training?
a) eccentric muscle contraction (loading of muscle, stretch of agonist)
b) amortization (pause)
c) concentric muscle contraction (release of stored energy, shortening of agonist)
Define active stretching
involves adding add’l forces to increase intensity of the stretch
define passive stretching
when the person stretching is now actively involved, a partner or apparatus does the stretching
How many calories are in a pound of fat?
3500kcal
Define stress fracture.
occurs when repetitive stress placed on a bone that is not strong enough to w/stand the forces. single point of tenderness & worsen w/ weight bearing activity. should be referred to physician
define muscle strain.
injury where muscle works beyond its capacity, resulting in tears in the fibers. Grade 1 - mild, Grade 2 - moderate, Grade 3 - severe (tear/pop sound)
define sprain.
of the LIGAMENTS. usually caused by external forces of contact. Grade 1 - minimal, Grade 2 - moderate, Grade 3- severe (may require surgery)
What is desired body weight formula?
lean body weight / (100%- desired body fat %)
What is fat weight formula?
body weight x body fat %
What is lean body weight formula?
body weight - fat weight
What is proper positioning during bend-and-lift assessment?
Tibia & Torso should be parallel to each other
What are you checking during single-leg step-up assessment?
imbalance between legs
What are you checking during the push assessment?
scapular winging, collapsing of core
What are you checking during pull assessment?
common compensations include shoulders elevating or rounding forward in protraction(kyphosis), head moving forward, lumbar spine hyperextending (rounding) lordosis
What are you checking during rotation assessment?
degree of trunk rotation
What is recommended fluid intake post-exercise?
16-24 oz for every lb of weight lost
What is recommended warm up period before exercise?
5-10 minutes
What is checklist for proper spotting techniques?
1 - know # of reps
2 - have good base of support & you are strong enough
3 - stop clients if break form or have improper technique
4 - keep hands on or close to weight being lifted, unless client in danger of dropping or losing control
5 - provide enough assistance for client to be successful
6 - spot at client’s forearms near wrists when using dumbbells; doesn’t prevent elbows from flexing and caving inward
