NASM CPT Flashcards
Joint: Nonsynovial
No joint cavity; fibrous connective tissue. Little to no movement. Found in the sutures of the skull.
Joint: Synovial
Produces synovial fluid; has joint cavity and fibrous connective tissue. Found in the knee.
Joint: Gliding
No axis of rotation; moves by sliding side-to-side or back and forth. Found in carpals of the hand.
Joint: Condyloid
Formed by the fitting of condyles on one bone into elliptical cavities of another; moves in one plane. Found in the knee.
Joint: Hinge
Uniaxial; moves predominantly in the sagittal plane of movement. Found in the elbow.
Joint: Saddle
One bone fits like a saddle on another; moves in two planes of motion (sagittal and joint of thumb frontal). Found in the carpometacarpals.
Joint: Pivot
Only on one axis; moves predominantly in one plane of motion (transverse). Found in the radioulnar.
Joint: Ball and Socket
Most mobile of all joints; moves in all 3 planes of motion. Found in the shoulder.
Muscle Fibers: Type I
“slow twitch”; lots of capillaries, mitochondria, and myoglobin. Myoglobin is red, so these are known as “red fibers”. They are smaller in diameter, slower to produce max tension, more resistant to fatigue, and are important for muscles that need to produce long-term contractions, like in stabilization and postural control.
Muscle Fibers: Type II
“fast twitch”; contain fewer capillaries, myoglobin, and mitochondria. Known as “white fibers”. They have low oxidative capacity, fatigue quickly, are larger in diameter, more force is produced, and are important for short term contractions.
Stages of change: precontemplation
hasn’t begun working out and doesn’t plan to become active within 6mo
Stages of change: contemplation
hasn’t begun working out but is considering becoming more active in the next 6mo
Stages of contemplation: preparation
exercising occasionally and is planning to begin exercising more regularly in the next month
Stages of contemplation: action
exercises regularly but has not yet maintained the behavior for 6mo
Stages of contemplation: maintenance
maintained change for 6mo, but is still tempted to return to old habits
Current Trends: mobile apps
provide guidance to clients during travel; remote training services; organize and track acute variables; remote client monitoring; manage personal nutrition
Current trends: activity trackers
track movement and provide information on physical activity patterns; some track heart rate and sleep patterns and can show signs of improvement or overtraining
Current trends: social media
connect with clients and prospects outside of the gym; establish professional reputation and presence; share educational topics and information about services and events; encourage and motivate clients
Current Trends: emerging tech
wearable devices that sync with mobile apps and activity trackers
Plyometric Exercise: Stabilization (Phase 1)
little joint motion; establishes optimal landing mechanics and reactive neuromuscular efficiency; pause to stabilize
Exercises suitable for a client in phase 1 (stabilization) of Plyometric Exercises
Squat jump with stabilization
box jump-up with stabilization
box jump-down with stabilization
multiplanar jump with stabilization
Plyometric Exercises: Strength (phases 2, 3, 4)
Dynamic eccentric and concentric movements with full ROM; improves dynamic joint stabilization, eccentric strength, rate of force production, and neuromuscular efficiency; repetitive
Exercises suitable for a client in strength phase (2, 3, 4) of plyometric exercises
Squat jump
Tuck jump
Butt kick
Power step-up
Plyometric Exercises: Power (phase 5)
Entire muscle action and contraction-velocity spectrums; integrated functional movements, improves rate of force production and optimal force production; explosive
Exercises suitable for a client in Power phase (5) of Plyometric Exercises
Ice Skaters
single-leg power step-up
proprioceptive plyometrics
Resistance Exercises: Stabilization (P1)
4/2/1 tempo; low weight; high reps in unstable but controlled environment
Exercises suitable for a client in Stabilization Phase (p1) of Resistance Training
Ball squat, curl to press Multiplanar step-up balance, curl to overhead press Ball dumbbell chest press Push up Standing Cable Row ball dumbbell row single leg dumbbell scaption seated stability ball dumbbell press single leg dumbbell curl single leg barbell curl supine ball dumbbell tricep extension ball squat multiplanar step up to balance
Resistance Exercises: Strength (P2, 3, 4)
2/0/2 tempo, moderate to heavy weight; low to moderate reps with full ROM
Exercises suitable for clients in Strength phase of Resistance Training
lunge to two arm dumbbell press squat to two arm press flat dumbbell chest press barbell bench press seated cable row seated lat pull seated dumbbell shoulder press seated shoulder press machine seated two arm dumbbell biceps curl biceps curl machine cable pushdown supine bench barbell tricep extension leg press barbell squat
Resistance Exercises: Power (P5)
explosive tempo; light weight; moderate reps with full ROM
Exercises suitable for clients in Power phase of Resistance training
two arm medicine ball chest pass rotation chest pass ball medicine ball pullover throw wood chop throw two arm push press barbell clean medicine ball scoop toss medicine ball side oblique throw squat jump tuck jump
Core Exercises: stabilization (P1)
little motion through spine and pelvis; improves neuromuscular efficiency and invertebral stability
Exercises suitable for clients in Stabilization phase of Core Training
marching
floor bridge
floor prone cobra
prone iso abs
Core Exercises: strength (P2, 3, 4)
dynamic eccentric and concentric movements with full ROM; improves dynamic stabilization, concentric and eccentric strength, and neuromuscular efficiency
Exercises suitable for clients in Strength phase of Core Training
ball crunch
back extension
reverse crunch
cable rotations
Core Exercises: power (P5)
full ROM at functionally applicable speeds; improves rate of force production
Exercises suitable for clients in Power phase of Core Training
rotation chest pass
ball medicine ball pullover throw
front mb oblique throw
wood chop throw
Balance Exercises: Stabilization (P1)
little joint motion; improves contractions to increase joint stability
Exercises suitable for clients in Stabilization Phase of Balance Exercises
single leg balance
single leg balance and reach
single leg hip internal and external rotation
single leg lift and chop
Balance Exercises: Strength (P2, 3, 4)
dynamic eccentric and concentric movement of the balance leg with full ROM; improves neuromuscular efficiency of entire HMS
Exercises suitable for clients in the Strength Phase of Balance Exercises
single leg squat single leg squat touch down single leg RDL MP step0up to balance MP lunge to balance
Balance Exercises: Power (P5)
develops proper deceleration; transitions dynamic state to a controlled stationary position; reactive joint stabilization
Exercises suitable for clients in the Power phase of Balance Exercises
multiplanar hop with stabilization
box hop-up with stabilization
box hop-down with stabilization
Corrective Flexibility
self myofascial release
static stretching
Active Flexibility
self myofascial release
active isolated stretching
Functional Flexibility
self myofascial release
dynamic stretching
Overhead Squat Assessment: Excessive Forward Lean of the LPHC: overactive muscles
soleus
gastrocnemius
hip flexor complex
abdominal complex
Overhead Squat Assessment: Excessive Forward Lean of the LPHC: underactive muscles
Anterior Tibialis
Gluteus Maximus
Erector Spinae
Overhead Squat Assessment: Lower Back Arching: overactive muscles
Hip Flexor Complex
Erector Spinae
Latissimus Dorsi
Overhead Squat Assessment: Lower Back Arching: underactive muscles
Gluteus Maximus
Hamstring Complex
Intrinsic Core Stabilizer
OH squat assessment: arms fall forward
Overactive?
latissimus dorsi
teres major
pectoralis major and minor
OH squat assessment: arms fall forward
underactive?
mid and lower trapezius
rhomboids
rotator cuff
OH Squat assessment: Feet turn out
overactive?
Soleus
lateral gastrocnemius
bicep femoris
OH squat assessment: feet turn out
underactive?
medial gastrocnemius medial hamstring complex gracilis sartorious popliteus
OH squat assessment: knees move inward
overactive?
adductor complex
bicep femoris
TFL
vastus lateralis
OH squat assessment: knees move inward
underactive?
Gluteus maximus
gluetus medius
vastus medialis oblique
Pushing assessment: low back arches
overactive?
hip flexors
erector spinae
Pushing assessment: low back arches
underactive?
intrinsic core stabilizers
pushing assessment: shoulder elevation
overactive?
upper traps
sternocleidomastoids
levator scapulae
pushing assessment: shoulder elevation
underactive?
mid traps
lower traps
Pushing assessment: head protrudes
overactive?
upper traps
sternocleidomastoid
levator scapulae
Pushing assessment: head protrudes
underactive?
mid traps
lower traps
Single leg squat assessment: knees move inward
overactive?
adductor complex
biceps femoris
TFL
Vastus Lateralis
single leg squat assessment: knees move inward
underactive?
gluteus medius
gluteus maximus
vastus medialis oblique
Gait Assessment: feet flatten
overactive?
peroneal complex
lateral gastrocnemius
bicep femoris
TFL
Gait assessment: feet flatten
underactive?
anterior tibialis
posterior tibialis
medial gastrocnemius
gluteus medius
Gait assessment: feet turn out
overactive?
soleus
lateral gastrocnemius
biceps femoris
TFL
Gait Assessment: feet turn out
underactive?
medial gastrocnemius medial hamstring gluteus medius and maximus gracilis starorius popliteus
Gait assessment: knees move inward
overactive?
adductor complex biceps femoris TFL Lateral gastrocnemius vastus lateralis
gait assessment: knees move inward
underactive?
medial hamstring medial gastrocnemius gluteus medius and maximus vastus medialis oblique anterior tibialis posterior tibialis
gait assessment: low back arches
overactive?
hip flexors
erector spinae
latissimus dorsi
gait assessment: low back arches
underactive?
gluteus medius and maximus
intrinsic core stabilizers
hamstrings
gait assessment: excessive rotation
overactive?
external obliques
adductor complex
hamstrings
gait assessment: excessive rotation
underactive?
gluteus medius and maximus
intrinsic core stabilizers
gait assessment: hip hike
overactive?
quadratus lumborum (oppo side) TFL/ gluteus minimus (same side)
gait assessment: hip hike
underactive?
adductor complex (same side) gluteus medias (same side)
gait assessment: rounded shoulders
overactive?
pectoralis
latissimus dorsi
gait assessment: rounded shoulders
underactive?
mid and lower traps
rotator cuff
gait assessment: head forward
overactive?
upper traps
levator scapulae
sternocleidomastoid
gait assessment: head forward
underactive?
deep cervical flexors
Pulling assessment: low back arches
overactive?
hip flexors
erector spinae
pulling assessment: low back arches
underactive?
intrinsic core stabilizers
pulling assessment: shoulder elevation
overactive?
upper traps
sternocleidomastoid
levator scapulae
pulling assessment: shoulder scapulae
underactive?
mid traps
lower traps
pulling assessment: head protrudes forward
overactive?
upper traps
sternocleidomastoid
levator scapulae
pulling assessment: head protrudes forward
underactive?
deep cervical flexors
