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NASM CPT > Final Exam - Domain Three > Flashcards

Final Exam - Domain Three Flashcards

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1
Q

What are the three components of the integrated flexibility continuum?

A

Corrective, Active, and Functional

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2
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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3
Q

What exercises categorize corrective flexibility?

A

Self-myofascial Release and Static Stretching

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4
Q

What exercises categorize active flexibility?

A

Self-myofascial Release and Active-Isolated Stretching

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5
Q

What exercises categorize functional flexibility?

A

Self-myofascial Release and Dynamic Stretching

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6
Q

Improves extensibility of soft tissue and increase neuromuscular efficiency; reciprocal inhibition; use for Phases 2, 3, and 4 training

A

Active Flexibility

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7
Q

Maintains integrated, multiplanar soft tissue extensibility and optimal neuromuscular control; full ROM; use for Phase 5 training

A

Functional Flexibility

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8
Q

Gentle pressure breaks up knots within muscle and helps release unwanted tension; autogenic inhibition

A

Self-myofascial Release

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9
Q

Uses agonists and synergists to dynamically move joints into a range of motion; reciprocal inhibition

A

Active-isolated Stretching

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10
Q

Uses force production and momentum to move joints through full ranges of motion; reciprocal inhibition

A

Dynamic Stretching

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11
Q

One set of each exercise; good for beginners

A

Single-set

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12
Q

Multiple sets of each exercise

A

Multiple-set

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13
Q

Increasing (or decreasing) weight with each set

A

Pyramid

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14
Q

Performing a set to failure, remove small percentage of load, then continue with set

A

Drop-sets

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15
Q

Performing a series of exercises, one after the other with minimal rest between

A

Circuit Training

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16
Q

Variation of circuit training; alternates upper- and lower-body exercises to improve circulation

A

Peripheral Heart Action

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17
Q

Breaking up into parts to be trained on separate days

A

Split-Routine

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18
Q

Performing exercises on the OPT template one after the other, in a vertical manner down the template

A

Vertical Loading

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19
Q

Performing all sets for an exercise or body part before moving on to the next

A

Horizontal Loading

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20
Q

4/2/1 tempo, lower weight, and higher reps in an unstable, but controlled environment

A

Resistance Stabilization (Phase 1) Exercises

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21
Q

Ball squat, curl to press, multiplanar step-up balance curl to overhead press, ball dumbbell chest press, push-up and standing cable rows, ball dumbbell row, single-leg dumbbell scaption, seated stability ball military press, single-leg dumbbell curl, single-leg barbell curl, supine ball dumbbell triceps extension, prone ball dumbbell triceps extension, ball squat, and multiplanar step-up to balance are examples of what kind of resistance exercises?

A

Stabilization (Phase 1)

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22
Q

2/0/2 tempo, moderate to heavy weight, low to moderate reps with full range of motion

A

Resistance Strength (Phases 2, 3, & 4) Exercises

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23
Q

Lunge to two-arm dumbbell press, squat to two-arm press, flat dumbbell chest press, barbell bench press, seated cable row, seated lat pull, seated dumbbell shoulder press, seated two-arm dumbbell biceps curls, biceps curl machine, cable pushdowns, supine bench barbell triceps extension, leg press and barbell squats are examples of what kind of resistance exercises?

A

Strength (Phases 2, 3, & 4)

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24
Q

Explosive tempo, light weight, moderate reps with full range of motion

A

Resistance Power (Phase 5) Exercises

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25
Q

Two-arm medicine ball chest pass, rotation chest pass, ball medicine ball pullover throw, and wood chop throw, two-arm push press, barbell clean, medicine ball scoop toss (shoulders), medicine ball side oblique throw, squat jump, and tuck jumps are examples of what kind of resistance exercises?

A

Power (Phase 5)

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26
Q

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

A

Stage Training

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27
Q

Used to improve cardio for apparently healthy sedentary individuals, uses HR zone 1, and starts slowly, working up to 30-60 minutes of exercise

A

Stage I Cardiorespiratory Training

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28
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 zøne 1 (1:3 work/rest ratio) and progress using 1:3 and eventually 1:1 work-to-rest ratios

A

Stage II Cardiorespiratory Training

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29
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, and 3 and once per weeks is adequate, with Stage II and Stage I days needed to avoid overtraining

A

Stage III Cardiorespiratory Training

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30
Q

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

A

Core Stabilization (Phase 1) Exercises

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31
Q

Marching, floor bridge, floor prone cobra, and prone-iso abs are examples of what core exercises?

A

Stabilization (Phase 1)

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32
Q

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

A

Core Strength (Phases 2, 3, & 4) Exercises

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33
Q

Ball crunch, back extensions, reverse crunch, and cable rotations are examples of what core exercises?

A

Strength (Phases 2, 3, & 4)

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34
Q

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

A

Core Power (Phase 5) Exercises

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35
Q

Rotation chest pass, ball medicine ball (MB) pullover throw, front MB oblique throw, and wood chop throw are examples of what core exercises?

A

Power (Phase 5)

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36
Q

Normal length-tension relationships, force-couple relationships, joint arthrokinematics, optimal sensorimotor integration, neuromuscular efficiency, and tissue recovery are all encompass what?

A

Optimal Neuromuscular Control

37
Q

Few people have properly developed located stabilization muscles, an efficient core is necessary for maintaining proper muscle balance throughout the kinetic chain and if the movement system of the core is strong, but the stabilization system is weak, forces are not transferred or used properly, which all highlights the importance of what?

A

Proper Stabilization Training

38
Q

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

A

Drawing-in maneuver

39
Q

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

A

Bracing

40
Q

Reduces rate of ankle sprains and other lower extremity injuries, improves lower extremity biomechanics when used in addition to plyometric or strength exercises, improve both static and dynamic balance ability when performed for at least 10 minutes a day, 3 times per week, for 4 weeks, and training in a multisensory environment will increase demand on the nervous system to activate the right muscles, at the right time, in the right plane of motion all highlight the benfits of what?

A

Balance Training

41
Q

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

A

Balance Stabilization (Phase 1) Exercises

42
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) Exercises

43
Q

Develops proper deceleration; transitions dynamic state to a controlled stationary position; reactive joint stabilization

A

Balance Power (Phase 5) Exercises

44
Q

Single-leg balance, single-leg balance reach, single-leg hip internal and external rotation, and single-leg lift and chop are all examples of what kind of balance exercises?

A

Stabilization (Phase 1)

45
Q

Single-leg squat, single-leg squat touchdown, single-leg Romanian deadlift, MP step-up to balance, and MP lunge to balance are all examples of what kind of balance exercises?

A

Strength (Phases 2, 3, & 4)

46
Q

Multiplanar hop with stabilization, box hop-up with stabilization, and box hop-down with stabilization are all examples of what kind of balance exercises?

A

Power (Phase 5)

47
Q

What does easy progress to?

A

Hard

48
Q

What does simple progress to?

A

Complex

49
Q

What does stable progress to?

A

Unstable

50
Q

What does static progress to?

A

Dynamic

51
Q

What does slow progress to?

A

Fast

52
Q

What does two arms/legs progress to?

A

Single-arm/leg

53
Q

What does eyes open progress to?

A

Eyes Closed

54
Q

What does known cognitive tasks progress to?

A

Unknown

55
Q

From most stable to least stable, what is the order of proprioceptively challenging progressions?

A

Floor, balance beam, half foam roll, foam pad, balance disc, wobble board, and BOSU ball

56
Q

From most stable on the floor to least stable on proprioceptive modality, what is the order of body position progressions?

A

Two-leg/stable, single-leg/stable, two-leg/unstable, and single-leg/unstable

57
Q

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

A

Plyometric (reactive) training

58
Q

Eccentric plyometric movements focus on what kind of force?

A

Force Reduction

59
Q

Concentric plyometric movements focus on what kind of force?

A

Force Production

60
Q

Eccentric and concentric plyometric muscle actions work cyclically to provide what kind of stabilization?

A

Core and Neuromuscular

61
Q

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

A

Amortization (transition) Phase

62
Q

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

A

Plyometric Stabilization (Phase 1) Exercises

63
Q

Squat jump with stabilization, box jump-up with stabilization, box-jump down with stabilization, and multiplanar jump with stabilization are all examples of what kind of plyometric exercises?

A

Stabilization (Phase 1)

64
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 (Phase 2, 3, & 4) Exercises

65
Q

Squat jump, tuck jump, butt kick, and power step-up are all examples of what kind of plyometric exercises?

A

Strength (Phases 2, 3, & 4)

66
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) Exercises

67
Q

Ice skater, single-leg power step-up, and proprioceptive plyometrics are examples of what kind of plyometric exercises?

A

Power (Phase 5)

68
Q

Ability to move the body in one intended direction as fast as possible; stride rate x stride length

A

Speed

69
Q

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

A

Agility

70
Q

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

A

Quickness

71
Q

How the body responds and adapts to stress; 3 stages

A

General Adaptation Syndrome

72
Q

What are the three stages of the general adaptation syndrome?

A

Alarm reaction, resistance development, and exhaustion

73
Q

Initial reaction to a stressor, activates protective processes in the body

A

Alarm Reaction

74
Q

Body increases functional capacity to adapt to a stressor; once adapted, the increased stress in needed to produce a new response

A

Resistance Development

75
Q

Stressor is too much or lasting too long for systems to handle causes breakdown or injury

A

Exhaustion

76
Q

The body will specifically adapt to the type of demand placed on it

A

Principle of Specificity or Specific Adaptation to Imposed Demands (SAID) Principle

77
Q

The weight and movements placed on the body

A

Mechanical Specificity

78
Q

The speed of contraction and exercise selection

A

Neuromuscular Specificity

79
Q

The energy demand placed on the body

A

Metabolic Specificity

80
Q

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

A

The Principle of Progressive Overload

81
Q

Vary the amount and types of stress on the body to produce adaptation and prevent injury and vary the focus of a training program at regularly planned periods of time to produce optimal adaptation are key concepts of what principle?

A

Principle of Variation

82
Q

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

A

Periodization

83
Q

Annual, monthly, and weekly programming; start with high-volume, low-intensity training (phase 1) and progress to low-volume, high-intensity training (phases 4 or 5); progress OPT phase every 4-6 weeks in a linear fashion

A

Training Plan

84
Q

Annual plans are also known as

A

Macrocycles

85
Q

Monthly plans are also known as

A

Mesocycles

86
Q

Weekly plans are also known as

A

Microcycles

87
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

88
Q

Exercise level of effort compared to maximal effort; written as a percentage

A

Intensity

89
Q

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

A

Volume

NASM CPT (18 decks)

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