NASM CPT Flashcards
1
Q
Pre-Contemplation
A
Not thinking about working out
2
Q
Contemplation
A
Thinking about working out in 6 months
3
Q
Preparation
A
Exercising but not Regularly
4
Q
Action
A
Exercising regularly but not for more than 6+ months
5
Q
Maintenance
A
Exercising Regularly for 6+ Months
6
Q
Termination
A
Never going Back, not giving into temptations/old habits
7
Q
What is a Sagittal Movement?
A
Divided body into left/right halves.
Flexion and extensions
Squat, RDL, bicep curl, tricep extensions, chin up
8
Q
What is Frontal Movement?
A
Divided body into Anterior (Front) and (Posterior (Back) Halves
Abduction and Adduction.
Lat Raises, Jumping Jacks, Band Walks
9
Q
What is a Transverse Movement?
A
Divides body into superior (Above) and Inferior (Below) Halves
Rotation
Chest Flies, Reverse Flies, Curtsy Lunge
10
Q
How to Calculate BMI?
A
Height / Weight
11
Q
What is a Normal/Healthy BMI?
A
18.5-24.9
12
Q
What is an Overweight BMI?
A
25-29.9
13
Q
What is an Obese BMI?
A
30+
14
Q
What is the Atria (Atrium)?
A
Superior Chambers of the heart, act as a reservoir
15
Q
What are the Ventricles
A
Inferior chambers of the Heart
16
Q
What are Arteries?
A
Blood Vessels that go away from the heart
17
Q
What are Veins?
A
Blood Vessels that go towards the Heart
18
Q
What is the Sinoatrial Node?
SA NODE
A
Is the Pacemaker of the Heart
19
Q
What does Left Ventricle Do?
A
Delivers oxygenated blood to the rest of the body
20
Q
What does the Right Atria Do?
A
Gathers deoxygenated blood from the rest of the body.
21
Q
What are Capillaries?
A
Smallest blood vessels
Site of exchange of elements between blood and tissue
22
Q
What is the Stroke Volume?
A
Amount of Blood Pumped out of the Heart with each contraction
23
Q
LDL refers to?
A
Bad CHolesterol
24
Q
HDL refers to?
A
Good Cholesterol
25
Type I Diabetes comes from?
Childhood Onset.
Less than 10% of Diabetics
26
Type II Diabetes comes from?
Insuline Resistant Changes
27
How many People/ What % of people experience low back pain?
4/5 people
| 80%
28
What does the SWOT analysis stand for?
Strength, Weaknesses, Opportunities, Threats.
29
What are the 4 P's of Marketing?
Product, Place, Price, Promotion
30
How many CEU's is required to renewal NASM?
2.0 CEU's (.19 from CEU's. .1 CPR)
31
Amotivation
Describes when someone is not motivated to engage.
32
Extrinsic Motivation
Motivated by Reward/Recognition
33
Intrinsic Motivation
YOU feel a sense of satisfaction
Sense of Belonging, or a sense of Autonomy/Control.
34
I like to exercise because I enjoy taking care of my health and well being is an example of what kind of Motivation?
Intrinsic Motivation
35
What does SMART Goals Stand for?
Specific, Measurable, Attainable, Realistic , Timely Goals.
36
What is the Nervous System Comprised of?
Basic Unit Nueron
Dendrite, axon, cell body
37
What are the 3 stages of Learning?
Cognitive (Learning)
Associative (beginning to understand)
Autonomous (Learned Skill, no thought)
38
How many bones are on the Body?
206
80 Axial
126 Appendicular
39
What is the longest bone in the body?
Femur
40
What is the Smallest Bone on the Body?
Incus, Malleus, Stapes (Inner Ear)
41
Ligaments Connect What to What?
Ligaments connect Bone to Bone
42
Tendon connect what to what?
Tendon Connects muscle to bone
43
The Human Movement System (Kinetic Chain) consists of the..?
Muscular, Skeletal, and Nervous System
44
What are the 3 types of Muscles?
Skeletal Muscles (650+ Muscles)
Smooth (Lining of Arteries, Veins, and GI Tract)
Cardiac (Heart)
45
What is Bradycardia Defined as?
| What is Tachycardia Defined as?
A Beats Per Minute less than 60
| A Beats per minute greater than 100 BPM
46
What is the Average Resting heat Rate?
70-80 BPM
70 males
75 Femals
47
What is the Ratio of Blood?
| Plasma : Red/White Blood Cells and Platelets
55% Plasma : 45% Red/White Blood cells & Platelets
48
How many Liters of blood does a Heart Hold?
Adult Heart hold between 4-6 L's
49
What is a Normal Breathing Rate in Breath's?
12-16 Breath's per minute
50
Tachypnea is Defined as?
| Bradypnea is Defined as?
Greater than 24 breaths per minute
| Less than 8 breaths per minute
51
What causes Dysfunctional or Slow Breathing?
Due to overactive sternocleidomastoid and scalenes which can cause headaches, lightheaded and dizziness
52
What are the Catabolic Hormones?
Cortisol (In the adrenal cortex /. adrenal glands)
| Glucagon (In the pancreas)
53
What are the Anabolic Hormones?
HGH (Pituitary gland)
Testosterone
Insuline (Pancreas)
IGF (Liver)
54
What do the Adrenal Glands produce?
They Produce the catecholamines
| Adrenaline and Norepinephrime (Increased Alertness)
55
Insulin and Glucagon are ______________ of each other?
They are antagonistic of one another
56
What is Gluconeogenesis?
The Creation of Glucose via non-carbohydrate options like protein etc
57
Sagittal Movements
An imaginary line bisecting the body into right and left halves (Flex/Extension)
58
Frontal Movements
An imaginary line bisecting the body into superior and inferior halves (rotation)
Front and Back Plane
59
Transverse Movements
An imaginary line bisecting the body into superior and inferior halves
(Rotation) Top and Bottom Halves
60
Concentric Muscle Action
Muscles Shorten during contraction
61
eccentric muscle action
Muscle lengthens (Stronger eccentrically), think negative reps in the gym.
62
Isometric Muscle Action
Muscle stays the same length. Think Plank
63
Isokinetic Muscle Action
Speed of environment is fixed.
The speed of the contraction is the same the entire time. Maybe a machine
64
What is Feed-Forward Activation?
Stabilization Fact: Certain muscles automatically activate in anticipation of a movement
65
What are Open Kinetic Chain Exercises?
Distal segment is moving
Leg Curl/ Bench Press/Lat Pull Down
66
What are closed kinetic chain exercises?
Distal segment is fixed
Squats/ Pull Ups/ Lunges
67
Examples of a First Class Lever
Using your neck muscles to nod your head
68
Examples of 2nd Class Lever?
Plantar flexion / Push Up
When standing on tiptoe, the ball of the foot acts as the fulcrum, the weight of the body acts as the load and the effort comes from the contraction of the gastrocnemius muscle.
69
Examples of 3rd Class Lever
Biceps Curl. Most limbs in the body are these (hamstring curl)
70
Q:
| An anatomical location referring to a position above a reference point is known as?
A- Distal
B- Superior
C- Inferior
D- Proximal
B
71
Q:
Which of the following is a third-class lever?
A- Triceps Extension
B- Nodding the head
C- Hamstring Curl
D- Push-Up
C
72
Q:
During a bench press, which muscle(s) are the stabilizers?
A- RotatorCuff
B- Triceps
C- Biceps
D- Pectoralis Major
A
73
2-most important factors for bio-energetics?
Duration & Intensity
74
Adenosine Triphosphate
Energy storage and transfer unit within the cells of the body. When chemical bonds holding ATP are broken, energy is released for cellular work(such as muscle contraction), breaking the bond leaves behind molecule called adenosine diphosphate (ADP).
75
ATP-PC System
uses a stored molecule in the muscle called creatine phosphate (CP) to resynthesise ATP. It is the breakdown of this molecule that releases the energy needed to rejoin the ADP and free phosphate to form ATP.
76
Glycolysis
Provides energy through the breakdown of glucose to create ATP for moderate-intensity, moderate-duration work. (30−50 seconds).
77
Oxidative System
uses oxygen to help with energy production. the oxidative system uses fat and protein.
low- to moderate-intensity activities, e.g., distance running.
78
Ketosis
a process that happens when your body doesn't have enough carbohydrates to burn for energy. Instead, it burns fat and makes things called ketones, which it can use for fuel
79
First Law of Thermodynamics??
the law of the conservation of energy. This law simply states that energy can be transferred from one form to another, but it can never actually be destroyed.
80
EPOC (Excess Post Oxygen Consumption)?
result of an elevation in oxygen consumption and metabolism (Resting Energy Expenditure), which occurs after exercise as the body recovers, repairs, and returns to its pre-exercise state. This can happen for up to 24 hours, according to some sources.
81
NEAT (Non-Exercise Activity Thermogenesis)
is the energy expended for everything we do that does not include sleeping, eating, or exercise; and ranges from simple things like standing and fidgeting to moving about.
82
What is the ventilatory threshold 1 (VT1)?
The point at which the body switches to using carbohydrates to provide at least half the fuel for exercise
83
Ventilatory Threshold 2?
The point where glucose provides nearly all of the energy for the activity.
84
High Biological Value Proteins (HBV)
Foods containing all the essential amino acids
85
Acceptable macro nutrient distribution range AMDR
Ranges of intake for nutrients that are estimated to meet the needs of 97 to 98% of the population in that are associated with a reduced risk of chronic disease
86
Aerobic vs Anaerobic
Aerobic requires oxygen
| Anaerobic doe not require oxygen
87
Monosaccharide?
any of the class of sugars (e.g., glucose) that cannot be hydrolyzed to give a simpler sugar.
glucose, fructose, and galactose
88
Hypotonic versus Hypertonic
Hypotonic has a lower concentration of fluid, sugars and salt than human blood
Hypertonic has a higher concentration of fluid, sugars and salt than human blood
