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NASM CPT > NASM CPT > Flashcards

NASM CPT Flashcards

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1
Q

Pre-Contemplation

A

Not thinking about working out

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2
Q

Contemplation

A

Thinking about working out in 6 months

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3
Q

Preparation

A

Exercising but not Regularly

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4
Q

Action

A

Exercising regularly but not for more than 6+ months

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5
Q

Maintenance

A

Exercising Regularly for 6+ Months

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6
Q

Termination

A

Never going Back, not giving into temptations/old habits

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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

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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

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9
Q

What is a Transverse Movement?

A

Divides body into superior (Above) and Inferior (Below) Halves
Rotation
Chest Flies, Reverse Flies, Curtsy Lunge

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10
Q

How to Calculate BMI?

A

Height / Weight

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11
Q

What is a Normal/Healthy BMI?

A

18.5-24.9

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12
Q

What is an Overweight BMI?

A

25-29.9

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13
Q

What is an Obese BMI?

A

30+

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14
Q

What is the Atria (Atrium)?

A

Superior Chambers of the heart, act as a reservoir

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15
Q

What are the Ventricles

A

Inferior chambers of the Heart

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16
Q

What are Arteries?

A

Blood Vessels that go away from the heart

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17
Q

What are Veins?

A

Blood Vessels that go towards the Heart

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18
Q

What is the Sinoatrial Node?

SA NODE

A

Is the Pacemaker of the Heart

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19
Q

What does Left Ventricle Do?

A

Delivers oxygenated blood to the rest of the body

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20
Q

What does the Right Atria Do?

A

Gathers deoxygenated blood from the rest of the body.

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21
Q

What are Capillaries?

A

Smallest blood vessels

Site of exchange of elements between blood and tissue

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22
Q

What is the Stroke Volume?

A

Amount of Blood Pumped out of the Heart with each contraction

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23
Q

LDL refers to?

A

Bad CHolesterol

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24
Q

HDL refers to?

A

Good Cholesterol

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25
Q

Type I Diabetes comes from?

A

Childhood Onset.

Less than 10% of Diabetics

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26
Q

Type II Diabetes comes from?

A

Insuline Resistant Changes

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27
Q

How many People/ What % of people experience low back pain?

A

4/5 people

80%

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28
Q

What does the SWOT analysis stand for?

A

Strength, Weaknesses, Opportunities, Threats.

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29
Q

What are the 4 P’s of Marketing?

A

Product, Place, Price, Promotion

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30
Q

How many CEU’s is required to renewal NASM?

A

2.0 CEU’s (.19 from CEU’s. .1 CPR)

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31
Q

Amotivation

A

Describes when someone is not motivated to engage.

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32
Q

Extrinsic Motivation

A

Motivated by Reward/Recognition

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33
Q

Intrinsic Motivation

A

YOU feel a sense of satisfaction

Sense of Belonging, or a sense of Autonomy/Control.

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34
Q

I like to exercise because I enjoy taking care of my health and well being is an example of what kind of Motivation?

A

Intrinsic Motivation

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35
Q

What does SMART Goals Stand for?

A

Specific, Measurable, Attainable, Realistic , Timely Goals.

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36
Q

What is the Nervous System Comprised of?

A

Basic Unit Nueron

Dendrite, axon, cell body

37
Q

What are the 3 stages of Learning?

A

Cognitive (Learning)
Associative (beginning to understand)
Autonomous (Learned Skill, no thought)

38
Q

How many bones are on the Body?

A

206

80 Axial
126 Appendicular

39
Q

What is the longest bone in the body?

A

Femur

40
Q

What is the Smallest Bone on the Body?

A

Incus, Malleus, Stapes (Inner Ear)

41
Q

Ligaments Connect What to What?

A

Ligaments connect Bone to Bone

42
Q

Tendon connect what to what?

A

Tendon Connects muscle to bone

43
Q

The Human Movement System (Kinetic Chain) consists of the..?

A

Muscular, Skeletal, and Nervous System

44
Q

What are the 3 types of Muscles?

A

Skeletal Muscles (650+ Muscles)
Smooth (Lining of Arteries, Veins, and GI Tract)
Cardiac (Heart)

45
Q

What is Bradycardia Defined as?

What is Tachycardia Defined as?

A

A Beats Per Minute less than 60

A Beats per minute greater than 100 BPM

46
Q

What is the Average Resting heat Rate?

A

70-80 BPM

70 males
75 Femals

47
Q

What is the Ratio of Blood?

Plasma : Red/White Blood Cells and Platelets

A

55% Plasma : 45% Red/White Blood cells & Platelets

48
Q

How many Liters of blood does a Heart Hold?

A

Adult Heart hold between 4-6 L’s

49
Q

What is a Normal Breathing Rate in Breath’s?

A

12-16 Breath’s per minute

50
Q

Tachypnea is Defined as?

Bradypnea is Defined as?

A

Greater than 24 breaths per minute

Less than 8 breaths per minute

51
Q

What causes Dysfunctional or Slow Breathing?

A

Due to overactive sternocleidomastoid and scalenes which can cause headaches, lightheaded and dizziness

52
Q

What are the Catabolic Hormones?

A

Cortisol (In the adrenal cortex /. adrenal glands)

Glucagon (In the pancreas)

53
Q

What are the Anabolic Hormones?

A

HGH (Pituitary gland)
Testosterone
Insuline (Pancreas)
IGF (Liver)

54
Q

What do the Adrenal Glands produce?

A

They Produce the catecholamines

Adrenaline and Norepinephrime (Increased Alertness)

55
Q

Insulin and Glucagon are ______________ of each other?

A

They are antagonistic of one another

56
Q

What is Gluconeogenesis?

A

The Creation of Glucose via non-carbohydrate options like protein etc

57
Q

Sagittal Movements

A

An imaginary line bisecting the body into right and left halves (Flex/Extension)

58
Q

Frontal Movements

A

An imaginary line bisecting the body into superior and inferior halves (rotation)

Front and Back Plane

59
Q

Transverse Movements

A

An imaginary line bisecting the body into superior and inferior halves

(Rotation) Top and Bottom Halves

60
Q

Concentric Muscle Action

A

Muscles Shorten during contraction

61
Q

eccentric muscle action

A

Muscle lengthens (Stronger eccentrically), think negative reps in the gym.

62
Q

Isometric Muscle Action

A

Muscle stays the same length. Think Plank

63
Q

Isokinetic Muscle Action

A

Speed of environment is fixed.

The speed of the contraction is the same the entire time. Maybe a machine

64
Q

What is Feed-Forward Activation?

A

Stabilization Fact: Certain muscles automatically activate in anticipation of a movement

65
Q

What are Open Kinetic Chain Exercises?

A

Distal segment is moving

Leg Curl/ Bench Press/Lat Pull Down

66
Q

What are closed kinetic chain exercises?

A

Distal segment is fixed

Squats/ Pull Ups/ Lunges

67
Q

Examples of a First Class Lever

A

Using your neck muscles to nod your head

68
Q

Examples of 2nd Class Lever?

A

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
Q

Examples of 3rd Class Lever

A

Biceps Curl. Most limbs in the body are these (hamstring curl)

70
Q

Q:

An anatomical location referring to a position above a reference point is known as?

A

A- Distal
B- Superior
C- Inferior
D- Proximal

B

71
Q

Q:

Which of the following is a third-class lever?

A

A- Triceps Extension
B- Nodding the head
C- Hamstring Curl
D- Push-Up

C

72
Q

Q:

During a bench press, which muscle(s) are the stabilizers?

A

A- RotatorCuff
B- Triceps
C- Biceps
D- Pectoralis Major

A

73
Q

2-most important factors for bio-energetics?

A

Duration & Intensity

74
Q

Adenosine Triphosphate

A

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
Q

ATP-PC System

A

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
Q

Glycolysis

A

Provides energy through the breakdown of glucose to create ATP for moderate-intensity, moderate-duration work. (30−50 seconds).

77
Q

Oxidative System

A

uses oxygen to help with energy production. the oxidative system uses fat and protein.

low- to moderate-intensity activities, e.g., distance running.

78
Q

Ketosis

A

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
Q

First Law of Thermodynamics??

A

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
Q

EPOC (Excess Post Oxygen Consumption)?

A

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
Q

NEAT (Non-Exercise Activity Thermogenesis)

A

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
Q

What is the ventilatory threshold 1 (VT1)?

A

The point at which the body switches to using carbohydrates to provide at least half the fuel for exercise

83
Q

Ventilatory Threshold 2?

A

The point where glucose provides nearly all of the energy for the activity.

84
Q

High Biological Value Proteins (HBV)

A

Foods containing all the essential amino acids

85
Q

Acceptable macro nutrient distribution range AMDR

A

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
Q

Aerobic vs Anaerobic

A

Aerobic requires oxygen

Anaerobic doe not require oxygen

87
Q

Monosaccharide?

A

any of the class of sugars (e.g., glucose) that cannot be hydrolyzed to give a simpler sugar.

glucose, fructose, and galactose

88
Q

Hypotonic versus Hypertonic

A

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

NASM CPT (1 decks)

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