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NASM CPT > Module 3 Concepts of Integrated Training (Ch.7 Flexibility, Ch.8 Cardiorespiratory, Ch.9 Core) > Flashcards

Module 3 Concepts of Integrated Training (Ch.7 Flexibility, Ch.8 Cardiorespiratory, Ch.9 Core) Flashcards

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1
Q

What 3 things has research demonstrated regarding circuit training ?

A

1) Just as beneficial as traditional cardiorespiratory training
2) Produces greater lvl of EPOC and strength
3) produces near identical caloric expenditure when compared with walking at a fast pace

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2
Q

The normal extensibility of all soft tissue that allow full range of motion of a joint

A

Flexibility

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3
Q

What is developed when clients demonstrate poor flexibility ?

A

Relative Flexibility

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4
Q

The body’s ability to produce, reduce, and stabilizes forces in all three planes of motion

A

Neuromuscular efficency

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5
Q

The process when neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles

A

Autogenic inhibition

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6
Q

What are 8 reasons for the incorporation of flexibility training ?

A
  • Correct muscle imbalance
  • increase joint range of motion
  • decrease tension of muscles
  • relieve joint stress
  • improve extensibility
  • maintain normal functional length of muscle
  • improve optimum neuromuscular efficiency
  • improve function
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7
Q

What is the repair process initiated by dysfunction within the connective tissue of the kinetic chain that is treated by the body as an injury ?

A

Cumulative injury cycle

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8
Q

The tendency of the body to seek the path of least resistance during functional movement patterns

A

Relative flexibility

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9
Q

The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist

A

Altered reciprocal inhibition

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10
Q

Altered reciprocal inhibition, synergistic dominance, and arthrokinetic dysfunction all lead to what ?

A

Muscle imbalance

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11
Q

Consistently repeating the same pattern of motion, which may place abnormal stresses on the body

A

Pattern overload

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12
Q

Law that states soft tissue models along lines of stress

A

Davis’s Law

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13
Q

What are the 3 phases of the integrated flexibility continuum ?

A

Corrective flexibility
Active flexibility
Functional flexibility

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14
Q

The type of flexibility designed to improve extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition

A

Active flexibility

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15
Q

What are 2 techniques used in corrective flexibility ?

A

SMR (self-myofascial release)

Static stretching

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16
Q

What stretching techniques uses agonist and synergist muscles to move a limb through its entire range of motion while stretching the functional antagonist ?

A

Active- isolated stretching

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17
Q

What stretching techniques uses movements to move the body through a full range of motion at realistic speeds?

A

Dynamic stretching

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18
Q

What type of flexibility is developed during Phase 1 of the OPT model?

A

Static stretching

SMR

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19
Q

Which stretching technique is used during Phase 2, 3, and 4 of the OPT model?

A

Active- isolating stretching

SMR

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20
Q

Which stretching technique is used during Phase 5 of the OPT model ?

A

Dynamic stretching

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21
Q

Stretching technique that forces on the neural system and fascial system of the body by applying gentle force to an adhesion

A

Self-myofascial release

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22
Q

What is the minimum amount of time static stretching should be held ?

A

30 seconds

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23
Q

What are 3 things a client should have established prior to incorporating dynamic stretching into a program ?

A
  • Good levels of tissue extensibility
  • Core stability
  • Balance capabilities
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24
Q

What is the minimum duration pressure should be sustained on adhesions while performing self-myofascial release ?

A

30 seconds

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25
Q

Which heart rate training zone builds aerobic base and aids in recovery ?

A

Zone 1

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26
Q

Which heart rate training zone increases endurance and trains the anaerobic threshold?

A

Zone 2

27
Q

Which heart rate training zone builds high-end work capacity?

A

Zone 3

28
Q

What prepares body and mind for physical activity, increases heart and respiration rates, increases body temperature?

A

The warm-up

29
Q

What workout component consists of movement activities that get heart rate up, such as walking on treadmill or riding a stationary bike ?

A

General warm-up

30
Q

What workout component consists of stretching movement that mimic the activity to be performed later in the workout ?

A

Specific warm-up

31
Q

What are some general warm-up recommendations ?

A

5 to 10 min at low-to-moderate intensity

32
Q

What are the warm-up steps for a Stabilization-level client?

A

SMR
Static stretching
5-10 min light cardio

33
Q

What are the warm-up steps for a Strength-level client ?

A

SMR
Active-Isolated stretching
5-10 min light cardio

34
Q

What are the warm-up steps for a Power-level client?

A

SMR

3-10 Dynamic stretches

35
Q

What are 3 reasons to perform cardiorespiratory exercise ?

A

Lose weight
reduce stress
improve health

36
Q

What is often overlooked segment of a workout that provides the body with smooth transition from exercise back to a steady state of rest ?

A

Cool-down

37
Q

What are some suggested steps for cool-down?

A

SMR
Static stretching
5-10 min light cardio

38
Q

For what does the FITTE Principle for cardiorespiratory exercise stand ?

A 
Frequency
Intensity
Time 
Type
Enjoyment
39
Q

What is the recommended frequency for cardiorespiratory training ?

A

General health: daily, for small quantities of time, at moderate intensity
To improve fitness: 3-5 days per week, at high intensity

40
Q

The level of demand that activity places on the body

A

Intensity

41
Q

What uses the Borg scale to rate how hard one is training ?

A

Rating of perceived exertion (RPE)

42
Q

An informal method used to gauge exercise training intensity

A

Talk test

43
Q

What stage improves cardio fitness levels using HR zone 1?

A

Stage 1

44
Q

What stage is best for people with low-to-moderate cardio fitness levels who are ready to begin training at higher intensities, move in and out of zone 1 and 2, intro to interval training?

A

Stage 2

45
Q

For advanced exercisers, what stage uses all three heart rate zones for maximal cardiorespiratory improvement, used at Power level, includes HIIT?

A

Stage 3

46
Q

With what stage should Stage 2 training alternate every other day ?

A

Stage 1

47
Q

Stage 2 intervals should have what work: rest ratio?

A

Start with 1:3
Progress to 1:2
Eventually 1:1

48
Q

What is just as beneficial as traditional cardio for health ?

A

Circuit training

49
Q

Which structures make up the core ?

A 
Lumbo-pelvic-hip complex
Lumbar spine
pelvic girdle
abdomen
hip joint
50
Q

What are the structures of the LPHC?

A

Lumbar spine
pelvic girdle
abdomen
hip joint

51
Q

Which muscles directly attach to the vertebrae and stabilize the spine ?

A

Local stabilization musculature

52
Q

Pulling the navel toward the spine to increase core stability

A

Drawing-in maneuver

53
Q

What is the reflex that realigns the eyes by anteriorly rotating the pelvis when the cervical spine is in extension ?

A

Pelvo-ocular reflex

54
Q

Co-contraction of core movement muscles to increase LPHC stability

A

Abdominal bracing

55
Q

What are 4 core exercises in the strength level ?

A

Ball Crunch
Back extension
Reverse crunch
Cable rotation

56
Q

Which characteristic help identify exercise in the core stabilization level ?

A

Involve little motion through the spine and pelvis

57
Q

What are 4 core-stabilization exercises ?

A

Marching
Floor Bridge
Floor prone cobra
Prone iso-Abs

58
Q

What are 4 core-power exercises ?

A

Rotation chest pass
Ball medicine ball pullover throw
Front medicine ball oblique throw
Soccer throw

59
Q

Core-power exercises are easily identified by:

A

Explosive movement with medicine ball

60
Q

Exercise with little to no motion of the spine and pelvis used to improve neuromuscular efficiency and intervertebral stability

A

Core-stabilization

61
Q

What are 3 primary goals of core training program?

A

Develop neuromuscular efficiency
Intervertebral and LPHC stability
Functional strength

62
Q

On what should core training focus ?

A

Quality of movement

63
Q

What is the primary goal of core-power training ?

A

Develop the ability to stabilize and generate force at functionally applicable speeds

NASM CPT (7 decks)

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