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NASM CPT EXAM > Misc. concepts for exam > Flashcards

Misc. concepts for exam Flashcards

1
Q

Saggital plane

A

R/L sides

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2
Q

Saggital plane motions

A

Adduction/abduction
Lateral flexion
Eversion/inversion
Ex. Side lateral raise, side lunge, side shuffle

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3
Q

Frontal plane

A

Front/back

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4
Q

Frontal plane motions

A

Flexion/Extension

Ex. Biceps curl, triceps pushdown, squat

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5
Q

Transverse plane

A

Top/bottom

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6
Q

Transverse plane motions

A

Rotation
Horizontal adduction/abduction
Ex. Throwing, golfing, swinging a bat, trunk rotation

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7
Q

Plantarflexion

A

extension at the ankle

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8
Q

Dorsiflexion

A

flexion at the ankle

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9
Q

Adduction

A

movement in the frontal plane toward the middle

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10
Q

Abduction

A

movement in the frontal plane away from the middle

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11
Q

Internal rotation

A

rotation toward the middle of the body

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12
Q

External rotation

A

rotation away from the middle of the body

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13
Q

The muscle action spectrum

A

Concentric, Eccentric, Isometric

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14
Q

Concentric

A

muscle shortens, “on the way out”

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15
Q

Eccentric

A

Muscle lengthens, “on the way back in”

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16
Q

Isometric

A

HOLD

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17
Q

Neuromuscular efficiency

A

ability to produce and reduce force and stabilize kinetic chain in all three planes of motion.

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18
Q

Davis’ law

A

soft tissue models along the lines of stress

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19
Q

Autogenic inhibition

A

neural impulses that sense tension are greater than the impulses that cause the muscles to contract; provides inhibitory effect to muscle spindles

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20
Q

Reciprocal inhibition

A

simultaneous contractor of one muscle and relaxation of its antagonist to allow movement.

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21
Q

Relative flexibility

A

tendency of the body to seek the path of least resistance

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22
Q

Altered reciprocal inhibition

A

muscle inhibition caused by a tight agonist, which inhibits its functional antagonist.

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23
Q

Synergistic dominance

A

inappropriate muscle takes over function of a weak or inhibited prime mover

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24
Q

Five phases of Optimum Performance Training (OPT) model

A

1) stabilization
2) strength endurance
3) hypertrophy
4) max strength
5) power

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25
Q

Proprioception

A

cumulative sensory input from al mechano receptors that sense position and limb movements

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26
Q

Macronutrients

A

Carbs
Fats
Protein

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27
Q

Essential amino acids

A

8 amigos that cannot be manufactured by the body

28
Q

Resting metabolic rate (RMR)

A

amount of energy expended during rest

29
Q

Thermic effect of food (TEF)

A

additional energy use for digestion, 6-10% of total energy expenditure

30
Q

Energy expended during physical activity

A

around 20% of total energy expenditure

31
Q

Calculate max HR

A

HR Max=220-age

32
Q

YMCA step test

A

96 steps per minute on 12 inch step for 3 min.

33
Q

Rockport walk test

A

walk 1 mile on treadmill, record time/HR

34
Q

Blood pressure

A

Systolic-pressure within the arteries when heart contracts

Diastolic- pressure in the arteries when the heart is resting

35
Q

Obesity

A

30 BMI or greater

36
Q

Skin-fold measurement sites

A

1) biceps
2) triceps
3) sub scapular
4) iliac crest
ALL ON RIGHT SIDE

37
Q

Circumference measurement sites

A

1) neck
2) chest
3) waist
4) hips
5) calves
6) biceps

38
Q

Waist-to-hip ratio

A

divide the waist circumference measurement by the hip measurement. **Ratios greater than .80 for woman, .95 for man are at increased risk.

39
Q

6 Performance assessments

A 
Davies
Shark skill
Bench press
Squat test
Push-up test
LEFT test
40
Q

Davies test

A

upper extremity stability and agility

41
Q

Shark skill

A

lower extremity stability and agility

42
Q

Bench press test

A

estimates 1 rep max on overall upper body strength of pressing musculature

43
Q

Squat test

A

estimates 1 rep squat max and overall lower body strength.

44
Q

Push-up test

A

measures muscular endurance of the upper body primarily pushing muscles

45
Q

LEFT test

A

assesses agility, acceleration, deceleration, and neuromuscular control

46
Q

Pregnancy

A

avoid power and speed assessments

47
Q

Obesity- preferred cardio assessment

A

lockport walk test is preferred cardio assessment

48
Q

Corrective flexibility

A

increases joint ROM, improves muscle imbalances, and corrects altered joint motion, autogenic inhibition, use for phase 1 training

49
Q

Active flexibility

A

improves extensibility of soft tissue and increases neuromuscular efficiency, reciprocal inhibition, use for phase 2, 3, 4 training.

50
Q

Functional flexibility

A

maintains integrated, mulitplanar soft tissue extensibility and optimal neuromuscualar control, full ROM, use for phase 5 training

51
Q

Self-myofascial release

A

gentle pressure breaks up knots within muscle and helps release unwanted tension, autogenic inhibition

52
Q

Static stretching

A

passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds, autogenic inhibition

53
Q

Active-isolated stretching

A

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

54
Q

Dynamic stretching

A

uses force production and momentum to move joints through full range of motion; reciprocal inhibition

55
Q

Single set

A

one set of each exercise, good for beginners

56
Q

Multiple set

A

multiple sets of each exercise

57
Q

Pyramid

A

increasing (or decreasing) weight with each set

58
Q

Superset

A

performing two exercises in rapid succession with minimal rest between.

59
Q

Drop-sets

A

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

60
Q

Circuit training

A

performing a series of exercises, one after the other with minimal rest between them.

61
Q

Peripheral heart action

A

variation of circuit training, alternates upper and lower body exercises to improve circulation.

62
Q

Split-routine

A

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

63
Q

Vertical loading

A

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

64
Q

Horizontal loading

A

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

65
Q

Resistance- stabilization exercises

A

4/2/1 tempo, low weight/high reps in an unstable but controllable environment
Ex. Ball squat, curl to press, multiplanar step-up balance, curl to overhead press, push-up, standing cable row, 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, ball squat, multiplayer step-up to balance

NASM CPT EXAM (1 decks)

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