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NASM CPT Exam > Domain 3: Program Design > Flashcards

Domain 3: Program Design Flashcards

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NASM ® CPT flashcards
1
Q

Increases joint range of motion, improves muscle imbalances, and corrects altered joint motion; autogenic inhibition.

*Use for Phase 1 training.

A

Corrective flexibility

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2
Q

Improves extensibility of short tissue and increases neuromuscular efficiency; reciprocal inhibition.

*Use for Phase 2, 3 & 4 training.

A

Active flexibility

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3
Q

Maintains integrated, multi planar soft tissue extensibility and optimal neuromuscular control; full ROM.

*Use for Phase 5 of training.

A

Functional flexibility

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4
Q
  • Gentle pressure breaks up knots within muscle and helps release unwanted tension.
  • Autogenic inhibition
A

Self-myofascial release (SMR / Foam Roll)

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5
Q
  • Passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds.
  • Autogenic inhibition.
A

Static stretching

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6
Q
  • Uses agonists and synergists to dynamically move joints into a range of motion.
  • Reciprocal inhibition
A

Active-isolated stretching

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7
Q
  • Uses force production and momentum to move joints through full ranges of motion.
  • Reciprocal inhibition.
A

Dynamic stretching

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8
Q
  • 4/2/1 Tempo

* Lower weight and higher reps in an unstable, but controlled, environment

A

Stabilization (Phase 1)

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9
Q
  • 2/0/2 tempo

* Moderate to heavy weight, low to moderate reps with full range of motion.

A

Strength (Phases 2,3,4)

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10
Q
  • Explosive tempo

* Light weight, moderate reps with full range of motion.

A

Power (Phase 5)

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11
Q

Progressive cardio training that ensures continual adaptation and minimizes the risk of overtraining and injury.

A

Stage training

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12
Q

Used to improve cardio for apparently healthy sedentary adults.

  • Uses HR zone 1.
  • Start slowly, work up to 30-60 minutes of exercise.
A

Stage I

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13
Q

For individuals with low-to-moderate cardio fitness who are ready to train at higher intensities.

  • Uses HR zone 2 intervals, with zone 1 for recovery.
  • 1 minute in zone 2, 3 minutes in zone 1 (1:3 work/rest ratio).
  • Progress unsung 1:2 and eventually 1:1 work-to-rest ratios.
A

Stage II

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14
Q

For advanced exercisers with moderately high cardio fitness levels; increases capacity of energy systems needed at the Power Level.

  • Uses HR zones 1,2 & 3
  • Once per week is adequate, with Stage II and Stage I days needed to avoid overtraining.
A

Stage III

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15
Q

Little motion through the spine and pelvis; improves neuromuscular efficiency and intervertebral stability.

A

Core-Stabilization (Phase 1)

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16
Q

Dynamic eccentric and concentric movements with full range of motion; improves dynamic stabilization, concentric and eccentric strength, and neuromuscular efficiency.

A

Core-Strength (Phase 2, 3, 4)

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17
Q

Full range of motion at functionally applicable speeds; improves rate of force production.

A

Core-Power (Phase 5)

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18
Q

Recruit core stabilizers by drawing the navel toward the spine (local stabilization system).

A

Drawing-in maneuver

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19
Q

Contracting abdominals, lower back, and glutes together to stabilize the trunk (global movement system).

A

Bracing

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20
Q

Little joint motion; improves reflexive (automatic) contractions to increase joint stability.

A

Balance - stabilization (Phase 1)

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21
Q

Dynamic eccentric and concentric movement of the balance leg with full range of motion; improves neuromuscular efficiency of entire HMS.

A

Balance - Strength (Phase 2, 3, 4)

22
Q

Develops proper deceleration; transitions dynamic state to a co trilled stationary position; reactive joint stabilization.

A

Balance - Power (Phase 5)

23
Q

Quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action.

A

Plyometric (reactive) training

24
Q

Transition between eccentric (loading) and concentric (unloading) muscle actions during plyometric movements; the faster the switch, the more powerful the concentric action.

A

Amortization (transition) phase

25
Q

Little joint motion; establishes optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency; pause to stabilize.

A

Plyometric - Stabilization (Phase 1)

26
Q

Dynamic eccentric and concentric movement with full range of motion; improves dynamic joint stabilization, eccentric strength, rate of force production, and neuromuscular efficiency; repetitive.

A

Plyometric - Strength (Phases 2, 3, 4)

27
Q

Entire muscle action and contraction-velocity spectrums; integrated, functional movements( improves rate of force production and optimal force production; explosive.

A

Plyometric - Power (Phase 5)

28
Q

The ability to move the body in one intended direction as fast as possible.

*Stride rate x stride length.

A

Speed

29
Q

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

A

Agility

30
Q

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

A

Quickness

31
Q

The weight and movements placed on the body.

A

Mechanical specificity

32
Q

The speed of contractions and exercise selection.

A

Neuromuscular specificity

33
Q

The energy demand placed on the body.

A

Metabolic specificity

34
Q

Training stimulus must exceed current capabilities to elicit optimal physical, physiological and performance adaptations.

A

The principle of progressive overload

35
Q

Dividing a training program into distinct periods, training different adaptations in each.

A

Periodization

36
Q

Annual plan

A

Macrocycle

37
Q

Monthly plan

A

Mesocycle

38
Q

Weekly plan

A

Microcycle

39
Q

Changing the OPT Phase or acute variables daily or weekly to train multiple adaptations while still allowing for proper recovery.

(e.g., High-intensity Power workout Monday, Low-intensity Stabilization workout Wednesday while still recovering, Moderate-intensity Strength workout Friday).

A

Undulating periodization

40
Q

Exercise level of effort compared to maximal effort; written as percentage of 1RM.

A

Intensity

41
Q

Amount of physical training performed within a specific period of time; varies based on OPT Phase and individual status and abilities.

A

Volume

42
Q

The number of training sessions in a given timeframe.

A

Frequency

43
Q

The level of demand that a given activity placed on the body.

A

Intensity

44
Q

The length of time an individual is engaged in a given activity.

A

Time

45
Q

The type of physical activity being performed.

A

Type

46
Q

The amount of pleasure derived from the training session.

A

Enjoyment

47
Q

No additional load; most accessible; all planes of motion.

A

Bodyweight training

48
Q

Ropes or webbing used to manipulate body position and stability.

A

Suspension training

49
Q

Barbells, dumbbells, kettlebells, medicine balls, and sandbags; all planes of motion; full range of motion; requires exerciser to have a solid base of stabilization.

A

Free weights and implements

50
Q

Great for beginners needing stability; fixed plane of motion; limited range of motion.

A

Strength-training machines

51
Q

Stability balls, wobble boards (BOSU), balance discs (Dyna Disc), foam pads (Airex), balance beams, half foam rolls; used to increase instability of an exercise.

A

Proprioceptive modalities

NASM CPT Exam (7 decks)

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