NASM CPT Flashcards
(186 cards)
What would be the immediate progression of a “Single-Leg Dumbbell Curl”? a. single-leg, alternating arm, stable b. single-leg, single-arm, stable c. two-leg, alternating arm, unstable d. two-leg, single-arm, unstable
a. single-leg, alternating arm, stable
GAS + definition
General Adaptation Syndrome - describes how the body responds and adapts to stress
3 Stages of Response to Stress
Alarm Reaction Resistance Development Exhaustion
OPT Model
Stabilization -Stabilization Endurance Strength -Strength Endurance -Hypertrophy -Maximal Strength Power -Power
SAID Principal
Specific Adaptation to Imposed Demands - body will adapt to the specific demands that are placed on it. i.e.- if someone repeatedly lifts heavy weights, that person will produce higher levels of maximal strength. -if a person repeatedly lifts lighter weights for many repetitions, that person will develop higher levels of muscular endurance.
Vertical Loading
Performing exercises on the OPT template one after the other, in a vertical manner down the template.
Horizontal Loading
Performing all sets of an exercise (or body part) before moving on to the next exercise (or body part).
What are the planes of motion?
Frontal, Sagittal, Transverse
What are some examples of exercises that occur in the saggital plane?
Bicep Curl Triceps pushdown Front lunge Calf raise Walking Running Vertical jumping Climbing stairs
What type of motion can be done in the frontal plane?
Adduction/abduction Lateral flexion Eversion/inversion
What are some examples of exercises that occur in the frontal plane?
Side lateral raise Side lunge Side shuffle
What are some examples of exercises that occur in the transverse plane?
Trunk rotation Throwing Golfing Swinging a bat
FITTE
Frequency Intensity Type Time Enjoyment
A resistance training system that is a variation of circuit training and that alternates upper body and lower body exercises throughout the circuit is called? a. Multiple set b. Pyramid system c. Peripheral heart action d. Super set
Peripheral heart action
A squat, curl, to two-arm press exercise is an example of an exercise from which phase in the OPT model? a. Stabilization b. Strength c. Power d. Reactive
Strength
The dividing of a training program into smaller, progressive stages is termed? a. Annual plan b. Mesocycle c. Macrocycle d. Periodization
Periodization
What is a goal of Phase Five: Power Training? a. Enhance neuromuscular efficiency b. Increase lean body mass c. Improve muscular endurance d. Enhance control of posture
Improve muscular endurance
What is the best definition of neuromuscular efficiency? a. Ability of neuromuscular system to enable all muscles to efficiently work together in all planes of motion. b. The cumulative neural input to the central nervous system from mechanoreceptors that sense position and limb movement. c. Ability of the body’s stabilizing muscles to provide support for joints as well as maintain posture and balance during movement. d. A muscle’s ability to contract for an extended period of time.
Ability of neuromuscular system to enable all muscles to efficiently work together in all planes of motion.
What is the best example of performing an exercise in a proprioceptively enriched environment? a. Machine chest press b. Leg press exercise c. Dumbbell chest press on stability ball d. Seated military press
Dumbbell chest press on stability ball
What is the immediate progression of the two-arm ball squat, curl to press exercise? a. Step-up to curl to press b. One-arm ball squat, curl to press c. Alternating-arm ball squat, curl to press d. Squat, curl to press exercise
Alternating-arm ball squat, curl to press
What is the proper method of progression for the stabilization phase? a. Volume b. Load c. Speed d. Proprioception
Proprioception
Which of the following is a regression of the two-leg, alternating-arm standing cable row exercise? a. Seated cable row exercise b. Single-leg, one-arm standing cable row exercise c. Two-leg, one-arm standing cable row exercise d. Single-leg, alternating-arm cable row exercise
Seated cable row exercise
Which term refers to the energy demand placed on the body? a. Mechanical specificity b. Neuromuscular specificity c. Metabolic specificity d. Cognitive specificity
Metabolic specificity
During a pushing assessment your client’s shoulders elevate, which of the following muscles would most likely be underactive? a. Mid and lower trapezius b. Upper trapezius c. Levator scapulae d. Latissimus dorsi
Mid and lower trapezius







