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NASM CPT > Final Exam - Domain Two > Flashcards

Final Exam - Domain Two Flashcards

1
Q

What does PAR-Q stand for?

A

Physical Activity Readiness Questionnaire

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2
Q

Determines safety or risk of exercising, identifies individuals who need medical evaluation, and will indicate whether or not a client needs to be referred to a physician for clearance if ‘yes’ is marked for any answer

A

PAR-Q (physical activity readiness questionnaire)

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3
Q

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

A

Extended periods of sitting

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4
Q

Can create pattern overload (e.g. arms constantly overhead–construction, painting, etc.–can lead to tight latissimus dorsi and weak rotator cuff)

A

Repetitive Movement Patterns

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5
Q

Constantly plantarflexed position leads to tight gastrocnemius, soleus, and Achilles tendon, causing decreased dorsiflexion and over pronation (flat feet) from wearing what?

A

Dress Shoes

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6
Q

Can cause elevated heart rate, blood pressure, and ventilation at rest and when exercising in addition to abnormal breathing patterns that cause imbalances in the neck, shoulders, chest, and low back

A

Mental Stress

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7
Q

What is a strong predictor of future risk of injury?

A

Past injuries/surgeries

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8
Q

What kind of past injury causes decreased neural control to the gluteus medius and maximus?

A

Ankle Sprains

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9
Q

What kind of past injury causes decreases neural control to muscles that stabilize the kneecap?

A

Knee Injuries

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10
Q

What kind of injuries are often the result of hip or ankle dysfunction?

A

Non-Contact Knee Injuries

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11
Q

What kind of pain can cause decreased neural control of core stabilization muscles?

A

Low Back Pain

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12
Q

What kind of injuries can lead to altered neural control of the rotator cuff?

A

Shoulder Injuries

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13
Q

Can effect exercise performance; e.g. beta-blockers lower heart rate and blood pressure

A

Common Medications

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14
Q

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

A

Chronic Conditions

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15
Q

Assessments to estimate the VO2max and determine cardiorespiratory exercise starting point

A

Submaximal Tests

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16
Q

How do you calculate maximal heart rate using the straight percentage method? (easiest, less accurate)

A

HRmax = 220 - age

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17
Q

How do you calculate maximal heart rate using the regression formula? (more accurate)

A

HRmax = 208 (0.7 x age)

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18
Q

What are the three zones for the YMCA 3-minute step test?

A

65-75% HRmax (zone 1, very poor/poor/below average), 76-85% HRmax (zone 2, average/above average/good), and 86-95% HRmax (zone 3, excellent)

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19
Q

Perform 96 steps per minute, on a 12-inch step, for 3 minutes and within 5 seconds of stopping, take recovery pulse for 60 seconds and match the recovery pulse to the proper HR zone

A

YMCA 3-minute step test

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20
Q

First record weight, then walk 1 mile on a treadmill while recording the time and immediately record heart rate–calculate the VO2 score and match the VO2 score with age and sex in order to assign the proper HR zones (utilizes VO2 formula and chart)

A

Rockport Walk Test

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21
Q

What are the three HR zones of the Rockport Walk Test?

A

Poor and fair = zone 1, average and good = zone 2, and very good = zone 3

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22
Q

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

A

Radial Pulse

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23
Q

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

A

Carotid Pulse

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24
Q

Heart rate when the body is not physically active

A

Resting Heart Rate (RHR)

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25
Q

What is the average RHR for a male and female?

A

70 bpm for male, 75 bpm for female

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26
Q

What is the typical adult RHR range?

A

70 and 80 bpm

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27
Q

Trainers should take a professional class before using what reading on clients?

A

Blood Pressure

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28
Q

Pressure in the arteries after the heart contracts

A

Systolic Pressure

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29
Q

What is a healthy systolic pressure reading?

A

Less than 120 mm HG

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30
Q

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

A

Diastolic Pressure

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31
Q

What is a healthy diastolic pressure reading?

A

Less than 80 mm HG

32
Q

What are the five kinetic checkpoints?

A

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

33
Q

Describe the feet in optimal posture from an anterior view

A

Straight and parallel, not flattened or externally rotated

34
Q

Describe the feet in optimal posture from a lateral view

A

Neutral position, leg vertical at right angle to sole of foot

35
Q

Describe the feet in optimal posture from a posterior view

A

Heels are straight and parallel, not pronated

36
Q

Describe the knees in optimal posture from a anterior view

A

In line with toes, not adducted or abducted

37
Q

Describe the knees in optimal posture from a lateral view

A

Neutral position, not flexed or hyperextended

38
Q

Describe the knees in optimal posture from a posterior view

A

Neutral position, not adducted or abducted

39
Q

Describe the LPHC in optimal posture from an anterior view

40
Q

Describe the LPHC in optimal posture from a lateral view

A

Neutral position, not anteriorly or posteriorly rotated

41
Q

Describe the LPHC in optimal posture from a posterior view

42
Q

Describe the shoulders in optimal posture from an anterior view

A

Level, not elevated or rounded

43
Q

Describe the shoulders in optimal posture from a lateral view

A

Normal kyphotic curve, not excessively rounded

44
Q

Describe the shoulders in optimal posture from a posterior view

A

Level, not elevated or protracted

45
Q

Describe the head/neck in optimal posture from an anterior view

A

Neutral, not tilted or rotated

46
Q

Describe the head/neck in optimal posture from a lateral view

A

Neutral position, not in excessive extension

47
Q

Describe the head/neck in optimal posture from posterior view

A

Neutral, not tilted or rotated

48
Q

Blood lipid associated with cardiovascular disease and obesity

A

Cholesterol

49
Q

High-density lipoproteins, aka “good cholesterol”

50
Q

Low-density lipoprotein, aka “bad cholesterol”

51
Q

What is a healthy total cholesterol level

A

Less than 200 mg/dL

52
Q

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

A

Overweight

53
Q

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

54
Q

Uses caliper to measure subcutaneous fat

A

Skin-fold Measurements

55
Q

What are the four sites of skin-fold measurments?

A

Biceps (vertical fold), subscapular (45 degree fold), iliac crest (45 degree fold), and triceps (vertical fold) all on the right side of the body

56
Q

Add total of measurements and compare to the solutions table to determine body fat percentage

A

Durnin-Wormsely Formula

57
Q

Body Fat % x Scale Weight

58
Q

Scale Weight - Fat Mass

A

Lean Body Mass

59
Q

Conducts electrical current through the body to estimate fat content

A

Bioelectrical impedance

60
Q

Used in exercise physiology labs; lean mass sinks, fat mass floats; dry weight compared to underwater weight

A

Underwater Weighing

61
Q

Assess girth changes in the body; not accurate estimate of fatness–measure at the neck, chest, waist, hips, calves, and biceps

A

Circumference Measurements

62
Q

Divide the waist circumference measurement by the hip measurement

A

Waist-to-hip Ratio

63
Q

What waist-to-hip ratios for men and women increase risk for a number of diseases?

A

0.80 for women and 0.95 for men

64
Q

A person’s body weight compared to his/her height; not designed to assess body fat and risk of chronic disease increases at 25 or higher

A

Body Mass Index (BMI)

65
Q

Assess upper extremity stability and agility

A

Davies Test

66
Q

Assess lower extremity agility and neuromuscular control

A

Shark Skill Test

67
Q

Estimates 1-rep maximum on overall upper body strength of pressing musculature

A

Bench Press Test

68
Q

Estimates 1-rep squat maximum and overall lower body strength

A

Squat Test

69
Q

Measures muscular endurance of the upper body; primarily pushing muscles

A

Push-up Test

70
Q

Assesses agility, acceleration, deceleration, and neuromuscular control

71
Q

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

A

Overhead Squat Assessment (OHSA)

72
Q

For these clients, avoid power and speed assessments; perform push-up assessment on the knees; modify single-leg squat to simply single-leg balance; reduce range of motion for overhead squat

73
Q

For these clients, rockport walk test is preferred cardio assessment; consider single-leg balance modification of single-leg squat assessment; may need to perform push-up test on knees or with a bench

74
Q

What three things are out of scope for a fitness professional?

A

Diagnose, Prescribe, and Provide Counseling

75
Q

Should happen every 4 weeks or when major changes in programming are occuring, when a client has shown significant signs of improvement, if the client is identifying new goals, and/or the client has major lifestyle changes (diets, smoking cessation, job change, etc.)

A

Reassessment

NASM CPT (18 decks)

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