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NASM CPT > Domain 2 > Flashcards

Domain 2 Flashcards

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NASM ® CPT flashcards
1
Q

What Does PAR-Q Stand For?

A

Physical Activity Readiness Questionnaire (PAR-Q)

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2
Q

What is PAR-Q?

A

determines safety or risk of exercising
identifies individuals who need medical evaluation
if a client answers YES to ONE OR MORE questions, refer to a physician

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3
Q

Side effects of Extended Periods of Sitting

A

can lead to tight hip flexors, rounding of shoulders, and forward head

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4
Q

Side effects of Repetitive Movement Patterns

A

can create pattern overload (ex. arms constantly overhead- construction, painting, etc)

can lead to tight latissimus dorsi (BACK) and weak rotator cuff

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5
Q

Side effects of Dress Shoes

A

constantly plantarflexed (FLEXED FOOT), position leads to tight gastrocnemius (CLAF), soleus (CALF), and Achilles tendon, causing decreased dorsiflexion and over-pronation (flat-feet)

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6
Q

What Does Mental Stress Cause?…

A

elevated heart rate, blood pressure, and ventilation at rest and when exercising

abnormal breathing patterns that cause imbalances in the neck, shoulders, chest, and lower back

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7
Q

Past Injuries and Surgeries are a predictor of what?

A

strong predictor of future risk of injury

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8
Q

Common Medications…

A

can effect exercise performance

ex. beta blockers lower heart rate and blood pressure

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9
Q

Chronic Conditions

A

medical conditions such as hypertension and other cardiovascular conditions, cardiorespiratory conditions, diabetes, stroke, or cancer

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10
Q

Submaximal Tests

A

assessments to estimate VO2max and determine cardiorespiratory exercise starting point

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11
Q

Straight Percentage Method Formula

A

HRmax2 = 220 - age (easy - less accurate)

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12
Q

Regression Formula

A

HRmax = 208 - (0.7 x age)

MORE ACCURATE

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13
Q

YMCA 3-minute Step Test

A
  • perform 96steps/min on 12 inch step for 3 minutes

- within 5 seconds of stopping, take recovery pulse for 60 seconds

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14
Q

Which zone is:

very poor / poor / below average

A

zone 1

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15
Q

Which zone is:

average / above average/ good

A

zone 2

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16
Q

Which zone is:

excellent

A

zone 3

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17
Q

What is the HR Zone Percentage of Zone 1

A

65 - 75%

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18
Q

What is the HR Zone Percentage of Zone 2

A

76 - 85%

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19
Q

What is the HR Zone Percentage of Zone 3

A

86 - 95%

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20
Q

Rockport Walk Test

A
  • record weight
  • walk 1 mile on treadmill
  • record time
  • immediately record heart rate
  • calculate the VO2 score using the formula in the text
  • match the VO2 score with age and sex to the chart in the text
  • assign proper HR zone
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21
Q

Radical Pulse

A

measured with two fingers placed lightly along right side of arm, in line and just above thumb

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22
Q

Carotid Pulse

A

measured on the neck; not a preferred method to use on clients

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23
Q

Resting Heart Rate (RHR)

A

heart rate when the body is not physically active

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24
Q

What is the average heart rate for a: MALE

A

70 bpm

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25
Q

What is the average heart rate for a: FEMALE

A

75 bpm

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26
Q

What is the typical RHR adult range?

A

between 70 and 80 bpm

27
Q

Blood Pressure

A

there are two types of readings (Systolic and Diastolic); trainers should take a professional course before using with clients

28
Q

Systolic

A

pressure within the arteries after the heart contracts

29
Q

Diastolic

A

pressure within the arteries when the heart is resting and filling with blood

30
Q

What is a HEALTHY SYSTOLIC

A

less than 120 mm Hg

31
Q

What is a HEALTHY DIASTOLIC

A

less than 80 mm Hg

32
Q

Kinetic Chain Checkpoints

A

foot and ankle, knee, LPHC, shoulders, head, and cervical spine

33
Q

Cholesterol

A

blood lipid associated with cardiovascular disease and obesity

34
Q

HDL

A

high density lipoprotein - AKA “good cholesterol”

35
Q

LDL

A

low density lipoprotein - AKA “bad cholesterol”

36
Q

What is a healthy total cholesterol level?

A

less than 200 mg/dL

37
Q

Overweight

A

a person with a BMI of 25 to 29.9 or is 25 - 30lbs over recommended weight for height

38
Q

Obesity

A

a person with a BMI of 30 or greater, or is at least 30lbs over recommended weight for height

39
Q

Skin-fold Measurement

A

use caliper to measure subcutaneous fat (FAT STORED JUST BENEATH SKIN)

40
Q

What are the 4 sites of skin-fold measurements

A 
bicep (vertical fold)
triceps (vertical fold)
subscapular (45 degree fold)
iliac crest (45 degree fold)
*ALL ON THE RIGHT SIDE OF THE BODY*
41
Q

Durnin-Wormsely Formula

A

add TOTAL of MEASUREMENTS and COMPARE to the SOLUTIONS table in the textbook to determine the % of body fat

42
Q

Fat Mass Formula

A

body fat % x scale weight

43
Q

Lean Body Mass Formula

A

scale weight - fat mass

44
Q

Bioelectrical Impedance

A

conducts electrical current through the body to estimate fat content

45
Q

Underwater Weighing

A

used in exercising labs ; lean mass sinks - fat mass floats

46
Q

Circumference Measurements

A

assesses girth changes in the body

NOT ACCURATE ESTIMATE OF FATNESS

47
Q

What do you measure for circumference measurements?

A

neck, chest, waist, hips, calves, and biceps

48
Q

Wait - to - Hip Ratio

A

DIVIDE the waist circumference measurement by the hip measurement

49
Q

Body Mass Index (BMI)

A

a persons weight compared to his/her height

50
Q

What are TWO key concepts about BMI?

A
  • not designed to assess body fat

- risk of chronic diseases increases with a BMI of 25 or greater

51
Q

Davies Test

A

assesses UPPER extremity STABILITY and AGILITY

52
Q

Shark Skill Test

A

assesses LOWER extremity AGILITY and NEUROMUSCULAR control

53
Q

Bench Press Test

A

estimates 1 rep maximum on overall UPPER BODY STRENGTH of pressing musculature

54
Q

Squat Test

A

estimates 1-rep squat maximum and overall LOWER BODY STRENGTH

55
Q

Push-Up Test

A

measures muscular endurance of the UPPER BODY

56
Q

LEFT test

A

assesses AGILITY, ACCELERATION, DECELERATION, and NEUROMUSCULAR CONTROL

57
Q

Overhead Squat Assessment (OHSA)

A

assesses DYNAMIC FLEXIBILITY, CORE STRENGTH, BALANCE, and OVERALL NEUROMUSCULAR CONTROL

58
Q

Single-leg squat

A

assesses dynamic flexibility, core strength, balance and overall neuromuscular control

59
Q

Pushing Assessment

A

assesses movement efficiency and potential muscle imbalance during PULLING MOVEMENTS

60
Q

Gait Assessment

A

assesses movements efficiency and potential muscle imbalances during WALKING and RUNNING

61
Q

What is the Rockport Walk Test

A

a field test that estimates the VO2 max in males and females between the ages of 20 and 69; participants walk one mile as QUICK as they can

62
Q

Fitness Professionals CAN NOT

A
  • diagnose medical conditions
  • prescribe or provide treatment or rehabilitation of any injury or disease
  • prescribe diets
  • provide counseling (mental health)
63
Q

When Should Re-Assessment Happen?

A

every 4 weeks
client shows changes
new goals arise
lifestyle changes

NASM CPT (7 decks)

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