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NASM CPT > NASM CPT Chapter 1 > Flashcards

NASM CPT Chapter 1 Flashcards

1
Q

Muscle Imbalance

A

Alteration of muscle length surrounding a joint.

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2
Q

HDL

A

Good Cholesterol.

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3
Q

LDL

A

Bad Cholesterol.

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4
Q

Type 2 Diabetes

A
  • 90-95% of all diabetes.
  • Patients produce adequate amts of insulin; however, their cells are resistant and do not allow insulin to bring adequate amts of blood sugar (glucose) into the cell.
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5
Q

Formula for BMI in lbs:

A

BMI= 703 X weight (lb)/height^2(in^2)

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6
Q

Formula for BMI in kg:

A

BMI = weight (kg)/height^2(m^2)

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7
Q

Overweight

A

BMI of 25-29.9 or 25-30lbs over recommended weight for their height.

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8
Q

Obese

A

BMI of 30+ or 30+lbs over recommended weight for their height.

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9
Q

How many ACL injuries annually in the US?
&
What percent of them are non-contact?

A

80,000-100,000 ACL injuries/year
&
70% are non-contact.

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10
Q

Proprioception

A

The cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement.

(The body’s awareness in space)

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11
Q

Proprioceptively enriched environment:
&
What’s a type of training that enhances this?

A

An unstable (yet controllable) physical situation in which exercises are performed that causes the body to use its internal balance and stabilization mechanisms.

Example: balance training.

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12
Q

The OPT Model is:
&
The physical benefits are:

A

A step by step guide to train different goals.
&
Decreases body fat, increases lean body mass (muscle), increases tissue tensile strength (tendons, ligaments, muscles).

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13
Q

What are the 5 phases of the OPT Model (in order)?

A 
Phase 1: Stabilization 
Phase 2: Strength Endurance
Phase 3: Hypertrophy
Phase 4: Maximal Strength
Phase 5: Power
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14
Q

What are the 3 levels of the OPT Model (in order)?

A

Level 1: Stabilization
Level 2: Strength
Level 3: Power

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15
Q

What is the main focus of Stabilization training?

A

To increase muscular endurance and stability while developing optimal neuromuscular efficiency.

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16
Q

What is neuromuscular efficiency?

A

The ability of the neuromuscular system to enable all muscles to efficiently work together in all planes of motion.

17
Q

What is muscular endurance?

A

A muscle’s ability to contract for an extended period.

18
Q

The physiologic benefits of the OPT Model are:

A

Improves cardiorespiratory efficiency, enhances beneficial endocrine (hormore) and srum lipid (cholesterol adaptations, increases metabolic efficiency (metabolism), increases bone density.

19
Q

The performance benefits of the OPT Model are:

SPF BAES

A

Strength, Power, Endurance, Flexibility, Speed, Agility, Balance.

20
Q

What’s an example of stability level training?

A

A stability ball pushup.

21
Q

What muscle acts as the prime mover in a chest press or pushup?

A

The pectoralis major (chest muscle)

22
Q

Stabilization Endurance Training consists of what kind of loads and repititions?

A

Low loads, high reps (12-20 reps).

23
Q

Hypertrophy training is designed for what type of client?

A

Individuals who have the goal of maximal muscle growth (such as bodybuilders). Those who want to “get jacked, or tone up.”

24
Q

In Strength Endurance training the goal is to:
&
How is this achieved?

A

Enhance stabilization endurance while increasing prime mover strength.
&
Supersetting.

25
Q

Strength Endurance Training consists of what kind of loads and repetitions?

A

Moderate loads and repetitions (8-12 reps) & superset.

26
Q

Example of a superset in the Strength endurance phase?

A
  1. Regular pushup (stable)

2. Stability ball pushup (unstable)

27
Q

Hypertrophy Training consists of what kind of loads and repetitions?

A

High volume, moderate to high loads, moderate or low repetitions (6-12 reps).

28
Q

Maximum Strength Training consists of what kind of loads and repetitions?

A

High loads, low repetitions (1-5 reps), longer rest periods.

29
Q

Maximum Strength is ideal for what type of client?

A

Athletes, to train them to lift a heavy load, a few times.

30
Q

What is Rate of Force Production?

A

Ability of muscles to exert maximal force output in a minimal amt. of time.

31
Q

Power Training consists of what strategies?

A

Perform exercises as fast and with as much force as possibly controlled. And to superset one strength and one power exercise per body part.

32
Q

Examples of Power Training:

A

Throwing a baseball as fast as possible & vertical jumping.

33
Q

What are the main chronic diseases?

ROTH COC

A 
Cardiovascular
Type 2 Diabetes
High Cholesterol
Osteoarthritis
Rheumatoid Arthritis
Cancer
Obesity

NASM CPT (20 decks)

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