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NASM CPT > Domain 3 > Flashcards

Domain 3 Flashcards

1
Q

What are the 3 INTEGRATED FLEXIBILITY CONTINUUM?

A

Corrective
Active
Function

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2
Q

What is Corrective Flexiblity?

A

self-myofascial release

static stretching

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3
Q

What is Active Flexibility?

A

self-myofascial release

active-isolated stretching

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4
Q

What is Functional Flexibility?

A

self-myofascial release

dynamic stretching

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5
Q

Definition of Corrective Flexibility

A

increases joint ROM
improves muscle imbalances
corrects altered joint motion
PHASE 1 TRAINING

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6
Q

Definition of Active Flexibility

A

improves extensibility of soft tissue and increases neuromuscular efficiency
used in PHASE 2, 3, AND 4

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7
Q

Definition of Functional Flexibility

A

maintains integrated and multiplanar soft tissue
full ROM
used in PHASE 5

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8
Q

What is Self-Myofascial Release?

A

gentle pressure that breaks up knots within muscles and release tension

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9
Q

What is Static Stretching?

A

taking the muscle to the point of tension and holding the stretch for a minimum of 30 sec

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10
Q

What is Active-Isolated Stretching?

A

uses agonists and synergists to move joint into a ROM

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11
Q

What is Dynamic Stretching?

A

uses the force production and momentum to move joint through a full ROM

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12
Q

Single-set

A

one set of each exercise

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13
Q

Multiple-set

A

multiple sets of each exercise

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14
Q

Pyramid

A

increasing (or decreasing) weight with each set

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15
Q

Superset

A

performing two exercising quickly with minimal rest inbetween

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16
Q

Drop-sets

A

perform a set until failure - then remove a small % of load and continue with the set

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17
Q

Circuit Training

A

performing a series of exercises one after another with minimal rest in-between

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18
Q

Peripheral Heart Action

A

variation of circuit training
alternating upper and lower body exercises
improve circulation

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19
Q

Split-Routine

A

breaking the body up into parts to be trained on separate days

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20
Q

Vertical Loading

A

performing exercises on the OPT template one after another - in a vertical manner

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21
Q

Horizontal Loading

A

performing ALL sets for an exercise or body part before moving onto the next

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22
Q

What are the 3 PHASES in resistance training?

A

eccentric
concentric
isometric

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23
Q

What is eccentric

A

movement

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24
Q

What is concentric

A

upward phase

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25
Q

What is isometric

A

hold weight/ movement

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26
Q

What are the concepts of Stabilization (tempo, weight, reps)

A

4/2/1 tempo (SLOW)
lower weight
high reps in an unstable but controlled environment

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27
Q

What are the concepts of Strength (tempo, weight, reps)

A

2/0/2 tempo
moderate to heavy weight
low moderate reps with a full ROM

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28
Q

What are the concepts of Power (tempo, weight, reps)

A

explosive tempo
light weight
moderate reps with a full ROM

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29
Q

Examples of Stability Exercises

A 
ball squat - curl - to press 
multiplanar step up balance 
stability ball dumbbell chest press
push up 
standing cable row
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30
Q

Examples of Strength Exercises

A 
lunge to two-arm dumbbell 
squat to two-arm press
flat dumbbell chest press
barbell bench press
seated cable rows
31
Q

Examples of Power Exercises

A

two-arm medicine ball chest pass
rotation chest pass
wood chop throw

32
Q

What is Cardio Respiratory Stage Training?

A

progressive cardio training that ensures continual adaptation and lowers the risk of overtraining

33
Q

What is Stage I of Cardio Respiratory Training

A

improve cardio for healthy individuals

30 -60 mins of exercise

34
Q

What is Stage II of Cardio Respiratory Training

A

individuals who are ready to train at higher intensities
1:3 work ratio
1 = 10 seconds
3 = 30 seconds

35
Q

What is Stage III of Cardio Respiratory Training

A

advanced exercisers with moderately high cardio fitness levels
training once per week

36
Q

Drawing-in-Maneuver

A

using core stabilizers by drawing the navel toward the spine

37
Q

Bracing

A

contracting abdominals. lower back, and glutes together to stabilize the trunk

38
Q

Plyometric (reactive) Training

A

quick, powerful movements involving an explosive concentric muscle contraction

39
Q

Amortization (transition) Phase

A

transition between eccentric (LOADING) and concentric (UNLOADING) muscle actions during plyometric movements

40
Q

What is Speed?

A

ability to move the body in one direction as fast as possible

STRIDE RATE x STRIDE LENGTH

41
Q

What is Agility?

A

ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture

42
Q

What is Quickness?

A

ability to react and change body position with a maximum rate of force production

43
Q

What is the General Adaption Syndrome?

A

how the body responds and adapts to stress

44
Q

What are the 3 General Adaption Syndrome Stages?

A

Alarm
Resistance Development
Exhaustion

45
Q

What is the Alarm Stage?

A

1st stage

activates the protective process in the body

46
Q

What is the Resistance Development Stage?

A

2nd stage

increases functional capacity to adapt to a stressor

47
Q

What is the Exhaustion Stage?

A

3rd stage
stressor is too much
causes a breakdown or injury

48
Q

What is the Principle of Specificity?

A

Specific Adaptation to Imposed Demands (SAID)

49
Q

What is the definition of SAID

A

body specifically adapts to the type of demand places on it

50
Q

What is Mechanical Specificity?

A

the weight and movement placed on the body

51
Q

What is the Neuromuscular Specificity?

A

the speed of contractions and exercise selection

52
Q

What is Metabolic Specificity?

A

the energy demanded placed on the body

53
Q

What is Periodization?

A

dividing a training program into periods

54
Q

Definition of a Training Plan

A

annual, monthly, and weekly programming

55
Q

What CYCLE is the Annual Plan?

A

macrocycle

56
Q

What CYCLE is the Monthly Plan?

A

mesocycle

57
Q

What CYCLE is the WEEKLY Plan?

A

microcycle

58
Q

What is Undulating Periodization?

A

changing the OPT phase or variables daily or weekly to allow for proper recovery

59
Q

Example of Undulating Periodization

A

HIIT on Monday
Low-Intensity Stabilization on Wednesday
Moderate-Intensity on Friday

60
Q

Definition of Intensity

A

exercise level of effort compared to maximal effort

written as a percentage of 1RM

61
Q

Definition of Volume

A

amount of physical training performed within a certain period of time

62
Q

What does FITTE stand for?

A 
Frequency 
Intensity
Time
Type 
Enjoyment (amount of pleasure given from training)
63
Q

Bodyweight Training

A

no additional load
easy access
all planes of motion

64
Q

Suspension Training

A

ropes or webbing used to manipulate body position and stability (TRX)

65
Q

Free Weights and Implements

A

barbells, dumbbells, kettlebells, medicine balls, and sandbags
all planes of motion - full ROM
need a solid base of stabilization

66
Q

Strength Training Machines

A

good for beginners who need stability
fixed plane of motion
limited range of motion

67
Q

Types of Proprioceptive Modalities (products)

A 
*used to increase instability of an exercise*
stability balls 
wobble boards (BOSU BALL)
balance disc (Dyna Disc)
foam pads (Airex)
balance beams
68
Q

What are sign of Overtraining

A
  • decreased performance
  • fatigue
  • altered hormonal state
  • poor sleeping patterns
  • reproductive disorders
  • loss of appetite
  • mood disturbances
69
Q

What are current trends and apps to train

A

mobile apps
activity trackers
social media
emerging technologies

70
Q

What is a benefit of a Mobile App?

A

provide guidance to clients during travel

71
Q

What is a benefit of Activity Trackers?

A

track movement and provide information on physical activity patterns

72
Q

What is a benefit of Social Media?

A

connects with clients and prospects outside the gym

73
Q

What is considered an Emerging Technology?

A

wearable device that can sync with mobile apps and activity trackers

NASM CPT (7 decks)

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