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
