NASM CPT CH. 15

Question 1

T/F: •machines are Inferior to free weights for improving core stability and neuromuscular efficiency(proper movement patterns). Can limit effectiveness of exercise and create more stress on joints because not all machines are created to accomodate all body types.

Answer 1

TRUE

Question 2

WHAT EQUIPMENT IS THIS: Perform exercises with full range of motion. Enhance motor learning and improve overall neuromuscular efficiency and performance. More easily progressed. Allow individuals to perform multi-joint exercises(complex movements). Complex movements require more energy and enables individuals to expend more calories in a short period.

Answer 2

FREE WEIGHTS

Question 3

This equipment offers many benefits such as improving postural stability, strength, and muscle size and power, they can be potentially dangerous for novice exercises until proper technique is mastered.

Answer 3

FREE WEIGHTS

Question 4

T/F: cables can be used in all phases?

Answer 4

True

Question 5

This equipment is an excellent option to challenge the core while having individuals perform exercises in standing position versus seated

Answer 5

CABLES

Question 6

Cables offer similar freedom of movement but do not require a spotter. Each cable exercise must match muscle’s natural line of pull. For example when performing biceps curl(elbow flexion), cable should be positioned to offer resistance in a vertical motion against elbow flexion

Answer 6

Do you know this or not? ;)

Question 7

Equipment that’s not good for max strength but can develop strength in rehab

Answer 7

TUBES/BANDS
– •Helps clients move in multiple planes of motion and oftentimes achieve a greater range of motion (ROM) during training.
•Tension is not consistent with elastic bands

Question 8

What type of equipment:
Enhances athleticism, coordination, and balance. Increases focus, stamina, total body conditioning, oxsygen uptake, strength, power, grip strength, core stability, musc. endurance and GRIP strength.
Recruits posterior chain. Increased metabolic demands and caloric expenditure.

Answer 8

KETTLE BELLS - Skilled lifts, must hone skills first. Emphasis on posterior chain, working from ground up, and keeping perfect form is top priority. Quality should come before quantity.

Question 9

5 KETTLE BELL CHECKPOINTS:

Answer 9

•Five checkpoints – feet shoulder width apart pointed straight ahead, knees in line with second and third toes, hips level with lumbar spine and in neutral position, shoulders depressed and slightly retracted to activate scapulae, head cervical spine in neutral position(chin tuck)

Question 10

Type of training where you can learn how to train in all planes of motion and acquire greater kinesthetic awareness.
•Suspension bodyweight training – increased muscle activation, low compressive loads to spine, increased performance, potential increase in caloric expenditure, improvements in cardiovascular fitness

Answer 10

BODYWEIGHT TRAINING - IDEAL FOR PHASES 1 & 2 OF OPT MODEL

Question 11

What equip allows increase in strength and stability of the core musculature when substituted for more stable surfaces such as exercise benches, chairs, and the floor?
•The unstable base of support forces user to constantly adjust body position to subtle movements of the ball.
•Can be dangerous if one does not possess good balance or control.

Answer 11

STABILITY BALLS

Question 12

What equipment:
•Ability to increase intensity of an exercise by decreasing the stability. Increases neuromuscular activity when compared with standing on a stable surface.

Answer 12

BOSU BALL

Question 13

Where would you spot someone doing a DB chest press?

Answer 13

The wrists