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CPT > Exercises > Flashcards

Exercises Flashcards

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NASM ® CPT flashcards
1
Q

Flexibility - Stabilization (Static Stretching)

A 
Gastrocnemius
Soleus
90/90 hamstring
Supine biceps femoris
Standing biceps femoris
Seated ball adductor
Standing adductor
Adductor magnus
Kneeling hip flexor
Supine piriformis
Standing TFL
Erector spinae
Lat ball
Pecs
Upper traps/Scalenes
Levator scapuae
Sternocleidomastoid
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2
Q

Flexibility - Strength (Active-Isolated Stretching)

A 
Gastrocnemius/Soleus (supination/pronation)
90/90 hamstring - extension
Supine biceps femoris - extension
Seated ball adductor - side-to-side
Standing adductor - side-to-side
Adductor magnus - bend/side/stand
Kneeling hip flexor
Standing TFL
Lat ball
Pecs
Upper traps/Scalenes
Levator scapulae
Sternocleidomastoid
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3
Q

Flexibility - Power (Dynamic Stretching)

A 
Tube walking side-to-side
Prisoner squats
Leg swings (front-to-back, side-to-side)
Single-leg squat touchdown
Lunge with reach (3 planes)
Lunge with rotation (medicine ball)
Push-up with rotation
Russian twist (ball & medicine ball)
Medicine ball rotation
Medicine ball lift & chop
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4
Q

Core - Stabilization

A 
Supine marching
Bridge
Prone floor cobra
Quadruped raise
Prone iso-abs
Side iso-abs
Ball bridge
Ball cobra
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5
Q

Core - Strength

A 
Knee-up
Reverse crunch
Reverse hypers
Back extension
Cable lift
Cable chop
Cable rotation
Ball crunch
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6
Q

Core - Power

A 
Soccer throw
Rotation chest pass
Front oblique throw
Side oblique throw
Back extension throw
Ball pullover throw
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7
Q

Balance - Stabilization

A 
Single-leg balance
Single-leg reach (3 planes)
Single-leg arm & leg motion
Single-leg hip rotation
Single-leg windmill
Single-leg lift & chop
Single-leg throw & catch
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8
Q

Balance - Strength

A 
Single-leg squat
Single-leg squat with cable
Single-leg squat touchdown
Single-leg squat Romanian deadlift
Step-up to balance (3 planes)
Lunge to balance (3 planes)
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9
Q

Balance - Power

A

Multi-planar hop to opposite leg (rotate planes)
Single-leg proprioceptive hop w/stabilization (3 planes)
Single-leg hop up w/stabilization (3 planes)
Single-leg hop down w/stabilization (3 planes)

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10
Q

Plyometric - Stabilization

A

Squat jump w/stabilization
Jump w/stabilization (3 planes)
Jump up w/stabilization (3 planes)
Jump down w/stabilization (3 planes)

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11
Q

Plyometric - Strength

A 
Jump rope
Repeat squat jumps
Repeat tuck jumps
Repeat butt kicks
Repeat box jumps
Power step-up
Lunge jumps
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12
Q

Plyometric - Power

A

Skaters
Single-leg power step-up
Repeat hops (3 planes)
Box run steps (sagittal & frontal planes)

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13
Q

Total Body - Stabilization

A

Single-leg squat touchdown, curl to single-arm OH press
Single-leg Romanian deadlift, curl to single-arm OH press
Step-up balance, curl to OH press (3 planes)
Ball squat, curl to OH press
Single-leg cable squat to row

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14
Q

Total Body - Strength

A

Lunge, to OH press (3 planes)
Squat, curl to OH press
Step-up to OH press (sagittal plane)
Romanian deadlift, shrug to calf raise

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15
Q

Total Body - Power

A 
Burpees
Dumbbell snatch
Two-arm push press
Kettlebell hang clean and jerk
Barbell clean
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16
Q

Chest - Stabilization

A

Push-up
Ball push-up
Standing cable chest press

17
Q

Chest - Strength

A

Dumbbell chest press
Incline dumbbell chest press
Barbell chest press
Incline barbell chest press

18
Q

Chest - Power

A

Plyometric push-up
Chest pass
Rotation chest pass
Speed tubing chest press

19
Q

Back - Stabilization

A 
Kettlebell renegade row
Ball cobra
Ball dumbbell row
Single-leg cable pulldown
Standing cable row
20
Q

Back - Strength

A 
Pull-up
Supported dumbbell row
Straight-arm cable pulldown
Seated cable row
Seated lat pulldown
21
Q

Back - Power

A

Woodchop throw
Soccer throw
Ball pullover throw
Speed tubing row

22
Q

Shoulder - Stabilization

A

Single-leg OH press
Single-leg scaption
Ball OH press
Ball combo (1&2)

23
Q

Shoulder - Strength

A 
Seated lateral raise
Seated OH press
Standing shoulder flexion
Shoulder shrug
Cable shoulder press
24
Q

Shoulder - Power

A

Overhead throw (jump)
Front oblique throw
Speed tubing shoulder press

25
Q

Biceps - Stabilization

A

Single-leg curl
Single-leg hammer curl
Single-leg barbell curl
Single-leg cable curl

26
Q

Biceps - Strength

A

Seated curl
Seated hammer curl
Standing barbell curl
Cable curl

27
Q

Triceps - Stabilization

A

Narrow-grip push-up
Supine ball extension
Prone ball extension
Single-leg cable pressdown

28
Q

Triceps - Strength

A

Supine barbell extension
Narrow-grip bench press
Cable pushdown

29
Q

Legs - Stabilization

A 
Step-up to balance (3 planes)
Ball squat
Ball hamstring curl
BOSU squat
Cable squat
30
Q

Leg - Strength

A 
Barbell squat
Romanian deadlift
Cable hamstring curl
Cable leg extension
Leg press/Hip sled
31
Q

Leg - Power

A 
Repeat squat jumps
Repeat tuck jumps
Repeat box jumps
Lunge jumps
Power step-ups
32
Q

Flexibility - SMR

A 
Gastrocnemius/Soleus
TFL/IT
Adductors
Piriformis
Lats
Peroneals
Hamstrings
Quads
Thoracic spine
33
Q

SAQ - Stabilization

A 
Ladder One-ins
Ladder Two-ins
Ladder In-in-out-out
Ladder In-in-out-out zig-zag
5-10-5 drill
Red light/Green light
Follow the snake
Hurdle stepovers
Stand-up to figure 8
34
Q

SAQ - Strength

A 
Ladder Side shuffle
Ladder Ali shuffle
Cone shuffle
Box drill
T drill
LEFT drill
35
Q

SAQ - Power

A

Modified box drill

Partner mirror

CPT (26 decks)

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