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NASM CPT (excuse typos - rushed to enter content) > NASM CPT CH. 5 > Flashcards

NASM CPT CH. 5 Flashcards

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1
Q

Plane of motion for forward/backwards

A

Sagittal Plane (imagine wall on right & left)

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2
Q

Plane used with biceps curl

A

Sagittal Plane

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3
Q

Plane used with walking & running

A

Sagittal Plane

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4
Q

Plane used with running stairs

A

Sagittal Plane

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5
Q

Plane used with vertical jumping

A

Sagittal Plane

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6
Q

Plane used with squatting and front lunge

A

Sagittal Plane

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7
Q

Plane used with crunching

A

Sagittal Plane

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8
Q

Plane used with tricep push-down

A

Sagittal Plane

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9
Q

What plane is used with flexion/extension

A

Sagittal Plane

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10
Q

What axis is used for Sagittal Plane?

A

Coronal Axis

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11
Q

What axis is used for Frontal Plane?

A

Anterior/Posterior

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12
Q

What plane uses lateral flexion and eversion/inversion?

A

Frontal Plane

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13
Q

What plane is used with side lateral raise?

A

Frontal Plane (imagine wall on front/back)

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14
Q

What plane is used with side lunges?

A

Frontal Plane

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15
Q

What plane is used with side-shuffle?

A

Frontal Plane

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16
Q

What axis is used with the transverse plane?

A

Longitudinal or Vertical

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17
Q

What plane does the motion internal/external rotation fall under?

A

Transverse Plane

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18
Q

What plane of motion would trunk rotation fall under?

A

Transverse Plane

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19
Q

Throwing, golfing and swinging a bat would fall under what plane?

A

Transverse Plane

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20
Q

Define Length TENsion Relationship

A

resting length of a muscle & the TENsion the muscle can produce at resting length

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21
Q

What term?

Resting Length of a Muscle and the TENsion the muscle can produce at resting length?

A

Length TENsion relationship

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22
Q

Define Force Velocity Curve

A

Relationship of a muscle’s ability to produce tension at differing shortening velocities

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23
Q

Relationship of a muscle’s ability to produce tension at different shortening velocities is what?

A

Force Velocity Curve

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24
Q

Rotary Motion

A

movement of bones around joints

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25
Q

force that produces rotation

A

torque

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26
Q

torque is measured in

A

newton meter - nm

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27
Q

define torque

A

force that produces rotation

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28
Q

superior

A

above (femur superior to tibia)

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29
Q

inferior

A

below (heel is inferior to knee)

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30
Q

Proximal

A

Closer

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31
Q

Distal

A

Farther

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32
Q

Anterior (OR Ventral)

A

Front

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33
Q

Posterior

A

Back

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34
Q

Flexion

A

movement where angle between 2 adjacent segments decreases

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35
Q

contralateral

A

opposite side of body

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36
Q

ipsilateral

A

same side of body

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37
Q

The science concerned w/internal & external forces acting on the human body and the effects produced by these forces

A

BIOMECHANICS

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38
Q

Study of applying laws of mechanics and physics to determine how forces affect the human movement system

A

BIOMECHANICS

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39
Q

Femur is _____to the tibia

A

Superior

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40
Q

Pec is _________to the abdominis

A

Superior

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41
Q

Soleus is ______to the hamstring

A

Inferior

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42
Q

Calcaneus (heel bone) is __________to patella

A

inferior

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43
Q

Knee is more ______to the hip than the ankle

A

proximal

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44
Q

The lumbar spine is more ______to the sacrum than the sternum.

A

Proximal

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45
Q

ankle is more ________ to the hip than the knee

A

distal

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46
Q

sternum is more _______ to the sacrum than the lumbar spine

A

distal

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47
Q

Quads are located on the _____aspect of the thigh

A

Anterior

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48
Q

Hamstring complex is located on the _______aspect of the thigh

A

Posterior

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49
Q

Adductors are on the ______side of the thigh, because they are on the side of the limb closest to the midline of the body.

A

Medial

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50
Q

Sternum is more ______than the shoulder

A

Medial

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51
Q

Ears are on the __________side of the head

A

lateral

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52
Q

Right foot is ________to the left hand

A

contralateral

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53
Q

right foot is ________to the right hand

A

ipsilateral

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54
Q

For anatomic position, are the palms forward or back?

A

Palms are forward

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55
Q

What plane divides the body into right and left halves?

A

Sagittal Plane

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56
Q

A bending movement in which the relative angle between 2 adjacent segments decreases

A

Flexion

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57
Q

Straightening movement where angle increases

A

Extension

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58
Q

Extension of a joint beyond the normal ROM

A

HyperExtension

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59
Q

Imaginary bisector that divides the body into front and balk halves

A

Frontal Plane

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60
Q

Movement in frontal plane away from the midline of body

A

Abduction

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61
Q

Movement in frontal plane back toward the midline of the body

A

Adduction

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62
Q

Imaginary bisector that divides the body into top and bottom halves

A

transverse plane

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63
Q

rotation of a joint toward the midline of the body

A

internal rotation

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64
Q

rotation of a joint away from the midline of the body

A

external rotation

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65
Q

movement of the arm or thigh in the transverse plane from an anterior position to a lateral position

A

horizontal abduction

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66
Q

movement of the arm or thigh in the transverse plane from a lateral position to an anterior position

A

Horizontal adduction

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67
Q

Anterior/Posterior axis is what plane?

A

Frontal

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68
Q

what plane? Abduction/Adduction in limbs (relative to the trunk), lateral flexion of the spine, and eversion/inversion of foot

A

Frontal Plane

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69
Q

Bending of the spine from side to side, or bending is an example of ______ flexion

A

Lateral Flexion

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70
Q

What axis for transverse plane?

A

longitudinal or vertical

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71
Q

Internal Rotation and External Rotation of the limbs are movements that occur in the ________plane

A

transverse

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72
Q

right and left rotation of the head occurs in what plane?

A

transverse

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73
Q

horizontal abduction and horizontal adduction of the limbs, and forearm pronation/supination occurs in what plane?

A

transverse plane

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74
Q

Cable Trunk Rotation occurs in what plane?

A

transverse

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75
Q

Adduction of scapula - shoulder blades move toward midline (shoulder blades come closer together)

A

scapular retraction

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76
Q

abduction of scapula - shoulder blades move away from midline (shoulder blades move apart)

A

scapular protraction

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77
Q

downward (inferior) motion of scapula

A

scapular depression

78
Q

upward (superior) motion of the scapula

A

scapular elevation

79
Q

What term means constant muscle tension?

A

Isotonic (Concentric & Eccentric)

80
Q

Constant muscle length

A

Isometric

81
Q

Isokinetic

A

constant velocity of motion

82
Q

Force is produced, muscle tension developed and movement occurs through a given ROM - phases are eccentric and concentric

A

Isotonic

83
Q

muscle develops tension while lengthening (actin/myosin pull apart)

A

eccentric muscle action

84
Q

Moving in the same direction as the resistance; decelerates or reduces force

A

Eccentric

85
Q

Moving in opposite direction of force; accelerates or produces force

A

Concentric

86
Q

No visible movement with or against resistance / dynamically stabilizes force / no change in muscle length

A

Isometric Muscle Action

87
Q

Speed of movement is fixed and resistance varies w/the force exerted/ requires sophisticated equipment

A

isokinetic

88
Q

When a muscle is exerting force greater than the resistive force, resulting in shortening of muscle (actin/myosin move closer together)

A

Concentric Muscle Action

89
Q

NASM requires how many CCUs to recertify every 2 years

A

2

90
Q

when performing a squat, the adductors stabilize the leg which is an example of what muscle action

A

isometric

91
Q

During a ball crunch, the trans. abdominis and multifudus muscle stabilize the spine which is an example of what muscle action

A

isometric

92
Q

during a db bench press, the rotator cuff stabilizes the shoulder joint - what type of muscle action

A

isometric

93
Q

influence applied by 1 object to another, which results in acceleration or deceleration of the 2nd object

A

force

94
Q

resting length of a muscle and the tesnion the muscle can produce at resting length

A

length-tension relationship

95
Q

relationship of a muscle’s ability to produce tension at different shortening velocities

A

force-velocity curve

96
Q

muscle groups moving together to produce movement around a joint

A

force couple

97
Q

What muscles create trunk rotation?

A

internal & external obliques

98
Q

What muscles create upward rotation of the scapula?

A

Upper traps & lower portion of serratus anterior

99
Q

What muscles produce hip and knee extension during walking/running/stairs?

A

glute max, quads and calves

100
Q

what muscles perform plantarflexion at the foot and ankle complex?

A

Tibialis posterior, gastrocnemius, and peroneus longus

101
Q

What muscles perform shoulder abduction?

A

deltoid and rotator cuff

102
Q

Muscles are attached to bone by

A

tendons

103
Q

Levers with a fulcrum in the middle, like a see saw are what class?

A

First

104
Q

Nodding the head is what type of lever

A

First

105
Q

lever with resistance in the middle (with fulcrum and effort on either side) like a load in a wheelbarrow

A

2nd class

106
Q

full body push-up & calf raise are examples of what type of lever?

A

2nd class

107
Q

lever with effort placed between the resistance and fulcrum - effort travels a shorter distance and greater resistance

A

3rd class

108
Q

Most limb movements are operated as what class levers?

A

3rd

109
Q

Forearm is what class lever

A

3rd

110
Q

movement of the bones around the joints

A

rotary motion

111
Q

Motor response to internal/external stimuli; collective study of motor control, motor learning and motor development

A

motor behavior

112
Q

how CNS integrates internal/external sensory info w/previous experiences to produce a motor response

A

motor control

113
Q

integration of motor control processes through practice & experience, leading to a relatively permanent change in the capacity to produce skilled movements

A

motor learning

114
Q

motor development

A

the change in motor skill behavior over time throughout the lifespan

115
Q

Groups of muscles recruited by CNS to provide movement; allows muscles and joints to operate as a fucntional unit

A

muscle synergies

116
Q

cumulative sensory input to the CNS from mechanoreceptors that sense position and limb movement

A

proprioception

117
Q

cooperation of the nervous and muscular systems in gathering and interpreting info and executing movement

A

sensorimotor integration

118
Q

% of population w/low back pain

A

80%

119
Q

improper joint motion

A

arthrokinematics

120
Q

The use of sensory info and sensorimotor integration to help the human movement system in motor learning

A

FEEDBACK

121
Q

process where info is used by the body via length-tension relationships (posture), force-couple relationships, and arthrokinematics to reactively monitor movement and the environment.

A

internal feedback

122
Q

info provided by an external source, such as trainer, video, or mirror so client can see whether the achieved movement pattern was good or bad

A

EXTERNAL FEEDBACK

123
Q

2 MAJOR FORMS OF EXTERNAL FEEDBACK

A

Knowledge of results and knowledge of performance

124
Q

used after completion of movement to help inform a client about the outcome of the performance - takes both client and trainer’s involvement

A

knowledge of results

125
Q

provides info about the quality of movement during an exercise (ex. noticing a client’s feet rotated and asking client whether he/she felt or looked different during those reps) ; gets client involved in their own sensory process; offered less frequently as client becomes more proficient

A

knowledge of performance

126
Q

movement of bones around a joint

A

torque

127
Q

common force couples for trunk rotation

A

internal and external obliques

128
Q

common force couple for upward rotation of scapula

A

upper traps and lower part of serratus anterior

129
Q

common force couple for hip and knee extension (like walking)

A

glute max, quads and calves

130
Q

common force couples for plantarflexion

A

gastrocnemius, peroneus longus, tibialis posterior

131
Q

common force couples for shoulder abduction

A

deltoid and rotator cuff

132
Q

Normal pulse is between

A

70-80

133
Q

Zone 1 HR Range

A

65-75%

builds aerobic base and aids in recovery

134
Q

Zone 2 HR Range

A

76-85%

increases aerobic and anaerobic endurance

135
Q

Zone 3 HR Range

A

86-95%

Builds high-end work capacity

136
Q

Max hr is

A

220-age

137
Q

top number of blood pressure.
pressure within the arteries after the heart contracts
first sound of the heartbeat

A

systolic

138
Q

bottom number of blood pressure, pressure in the arteries when heart is resting and filling with blood, sound of beat fading away, normal reading 120/80

A

diastolic

139
Q

4 SITES FOR BODY COMP MEASUREMENT using the Durnin formula

A

Bicep, triceps, subscapular and iliac crest
before workout
not for obese
all on right side of body

140
Q

waist to hip ratio

A

waist divided by hip measurement

141
Q

weight (kg)/height (m2)

A

BMI

142
Q

What BMI is considered obese?

A

over 30

143
Q

What BMI is a greater increase for risk of disease?

A

25 or greater

144
Q

YMCA step test is 24 step cycles per minute (total of 96 steps) for how long?

A

3 minutes
12 inch step
record heart rate within 5 seconds

145
Q

how long do you take the pulse for the Rockport Walk Test?

A

60 seconds

record completion time for the mile in minutes

146
Q

Describe subjective information

A

what the subject tells you such as general and medical history, occupation, lifestyle, medical/personal info

147
Q

Describe objective information

A

what you observe - body composition, cardio results, static and dynamic postural and performance

148
Q

What is the reasoning for a ParQ

A

to see if they need medical care first - pre-particpation health screening

149
Q

Average female and male HRs

A

female - 75

male - 70

150
Q

What HR measurement method uses the percentage for heart rate reserve?

A

Karvonen Method

151
Q

If someone falls in the good category for the rockport test, what phase do you start them in for HR?

A

Zone 2
Zone 1 is poor/fair
Zone 3 is very good

152
Q

Feet are pronated and adducted; internally rotated knees

A

Pronation Distortion Syndrome
decreased ankle dorsiflexion and inversion
Possible injuries: plantar fasciitis, shin splints, patellar tendonitis, and low back pain

153
Q

Anterior tilt of pelvis on distortion pattern is

A

lower crossed syndrome

154
Q

forward head and rounded shoulders

A

upper crossed

155
Q

OA muscles for Pronation Distortion

A

Gastroc, Soleus, Peroneals, Adductors, Illiotibial Head, Hip Flexor Complex, Biceps Femoris (short)

156
Q

UA muscles for Pronation Distortion

A

Ant and Post tibialis, vastus medialis, glute medius/max, hip external rotators

157
Q

OA muscles for lower crossed syndrome

A

Gastroc, Soleus, Hip flexor, Adductors, Lat dorsi, Erector spinae (lower HAGS LE/GIT have ATP)

158
Q

UA muscles for lower crossed syndrome

A 
ant and post tibialis
glute max and medius
trans abdominis
internal oblique
(lower HAGS LE/GIT have ATP)
159
Q

Lower crossed - increases

A

lumbar extension

decreases hip extension

160
Q

possible injuries for lower crossed syndrome

A

hamstring complex strain
anterior knee pain
low back pain

161
Q

possible injuries for upper crossed syndrome

A

headaches, biceps tendonitis, rotator cuff, thoracic outlet syndrome

162
Q

OA for Upper Crossed

A 
upper traps
levator scap
sternocleidomastoid
scalenes
lat dorsi
teres major
subscapularis
pec major/minor
163
Q

UA for upper crossed

A 
deep cervical flexors
serratus anterior
rhomboids
mid-trapezius
lower traps
teres minor
infraspinatus
164
Q

Upper crossed - increased

A

cervical extension and scapular protraction/elevation

decreased - shoulder extension and shoulder external rotation

165
Q

REVIEW TABLE 7.6

A

REVIEW TABLE 7.6

166
Q

waist to hip ratio for women

A

.80 and .95 for men

167
Q

Normal bp

A

120/80

168
Q

keeps muscles at proper length; they work together to ensure proper joint motion and maximize force production minus injiury

A

proper posture

169
Q

static posture assessment

A

neutral alignment, symmetry, balanced muscle tone, weight bearing positon (standing) and from many angles

170
Q

kinetic chain checkpoints

A 
foot and ankle
knee
lphc
shoulders
head and cervical spine
kinetic chain - human movement system
171
Q

concentrically accelerates plantar flexion and points the foot away from the shin

A

gastrocnemius and soleus

172
Q

concentrically accelerates hip extension and external rotation; moves leg backwards and rotates leg outwards

A

glute max

173
Q

concentrically accelerating hip flexion, abduction and internal rotation; lifts leg up and moves leg away from midline of body; turns leg inward

A

TFL

174
Q

hip flexion and external rotation, extends and rotates lumbar spine, lifts leg up, turns leg outwards, pulls torso backwards

A

psoas

175
Q

accelerates shoulder extension, adduction and internal rotation; pulls arms down, rotates arm inwards, pulls arm in toward sides

A

lat dorsi

176
Q

Dynamic posture assessment

A

squatting, pushing/pulling, balancing

177
Q

Overhead squat assessment

A
  • assess dynamic flexibility
  • core strength
  • balance
  • neuromuscular control
  • no shoes and squat to height of chair; view lat and ant
  • tracking - in line with foot (2nd and 3rd toes)
178
Q

Pushing and pulling assessments - how many reps?

A 
20
Shoulders shrug
SUTS but trap mid/lower balls at the RR
OA: Scap, Upper Trap, Sternocleidomastoid
UA: Mid lower traps, rhomb, rotator cuff
FLOOR TO BALL COBRA

Forward head - See Shirley Sue’s head go forward to eat Deep dish pie
OA: scalenes, sterno, subscap; UA: deep cervical

179
Q

How long would you have a client perform the push-up test?

A

60 seconds or to exhaustion

180
Q

what test is for upper agility and stabilization?

A

Davies test -

36” apart; 15 seconds alternating each side.

181
Q

What test is for lower agility and neuromuscular control?

A

Shark Skill Test
twice with each foot; always return to center
add .10 secs for non-hopping leg touches ground, hands off hips, wrong square, not to center square

182
Q

What assessment is used for upper body strength?

A

Bench Press
est. 1rm
8-10 for warmup; rest 1; add 5-10% or 10-20lbs for 3-5 reps, rest 2
repeat until failure

183
Q

lower strength assessment

A

squat - client warms up with light weight 8-10 reps
take a 1 minute rest
add 30-40lbs (10-20% initial load) and 3-5 reps; rest 2 mins and repeat until failure between 2-10 reps

184
Q

HR Zone 1 builds

A

aerobic base and aids recovery

185
Q

HR Zone 2 increases

A

aerobic and anaerobic endurance

186
Q

HR Zone 3 builds

A

high-end work capacity

187
Q

Excessive Forward Lean

A

Elf’s SHAG with AGE
OA: soleus, hip flexor, ab complex, gastroc
UA: Ant tibialis, glute max, erectror spinae
Ball Squat

188
Q

Low Back Arches

A

Arch went to HEL with HIG
OA: Hip Flex, Erector, Lat dorsi
UA: Hams, Intrinsic core, Glute max
Ball Squat / Floor/Ball Brdige

189
Q

Arms Fall Forward

A

Superman LPT to fly MRR (mister)
OA: lat dorsi, pecs, teres major
UA: mid lower traps, rhomboids, rotator cuff
SQUAT TO ROW

190
Q

Feet Turn Out

A

BLoGS to my GrMMPS (gramps)
OA: Bicep femoris, Lat Gastroc, Soleus
UA: Gracilis, Med Ham, Med Gastroc, Popliteus, Sartorius
Single leg bal reach

191
Q

Knees Move In - single leg

A

because my VTAB jeans give Good Vibes
OA: Vastus lat, TFL, Adductor, Bic Femoris
UA: Glute med/max, VMO
TUBE WALKING

192
Q

Knees in - Overhead Squat

A

VLarGe BAT with knees in give me Good Vibes HM
OA: Vast Lat, Lat Gastroc, Bi Fem, Adduct, TFL
UA: Glutes, VMO, Medial Ham, Med Gastroc
Lat walk, ball squat with adduction, ball brdige with adduction

NASM CPT (excuse typos - rushed to enter content) (14 decks)

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