NASM CPT Exam Sheet

Question 1

3 OPT Training Stages

Answer 1

1. Stabilization
2. Strength
3. Power

Question 2

NASM OPT Training Phases

Answer 2

1. Stabilization
2. Strength
3. Hypertrophy
4. Max Strength
5. Power

Question 3

OPT Phases that have supersets

Answer 3

Phases 2 and 5

Question 4

3 Parts of a Neuron

Answer 4

1. Cell Body
2. Axon
3. Dendrites

Question 5

3 Joint Motions

Answer 5

1. Role
2. Slide
3. Spin

Question 6

Layers of Muscle

Answer 6

Epimysium
Perimysium
Endomysium (deepest)

Question 7

Slow Twitch Fibers

Answer 7

1. Increased Oxygen
2. Smaller
3. Less Force
4. Slower to Fatigue

Question 8

Fast Twitch Fibers

Answer 8

1. Less Oxygen
2. Faster
3. Larger
4. Faster to Fatigue

Question 9

Muscle Spindle

Answer 9

1. Change in Length
2. Stretch Reflex
3. Cause

Question 10

Golgi Tendon

Answer 10

1. Attach to tendons
2. Change in Muscle Tension
3. Cause Relaxation

Question 11

Blood Flow in Heart

Answer 11

1. Right A (No O)
2. Right V (No O)
3. Left A (O)
4. Left V (O to Body)

Question 12

Blood Vessels

Answer 12

1. Arteries
2. Arterioles
3. Venules
4. Veins

Question 13

Blood Functions

Answer 13

1. Transport O

2. Transport Waste

Question 14

Blood Functions

Answer 14

1. Transport O
2. Transport Waste
3. Transport Hormones
4. Carries Heat
5. Regulates Temp
6. Clotting - Protects - Leaving
7. Fights Disease in Sickness

Question 15

ATP PC

Answer 15

1. 10-15 Seconds
2. Fastest
3. No (O)
4. Short
5. High Intensity

Question 16

Glycolysis

Answer 16

1. 30-50 Seconds
2. Use Carbs
3. Medium Duration

Question 17

Oxidative System

Answer 17

Oxidative
Slow process
Long Duration

Question 18

3 Oxidative Systems

Answer 18

Aerobic Glycolysis
Krebs Cycle
Electron Transport Chain (ETC)

Question 19

Respiratory Quotient

Answer 19

RQ of .7 = 100% Fat

RQ of 1 = 100% Carbs

Question 20

Sagittal Plane

Answer 20

Motion: Flexion / Extension
Axis: Coronal

Question 21

Frontal Plane

Answer 21

Motion: Adduction / Abduction, Lateral Flexion, Eversion/Inversion
Axis: Anterior / Posterior

Question 22

Transverse Plane

Answer 22

Motion: Internal/external rotation, left/right rotation, horizontal abduction/adduction
Axis: Longitudinal

Question 23

Estimated Heartrate

Answer 23

220 - age

Heart rate training zones:
65% - 75%
76% - 85%
86% - 95%

Question 24

Which Pulse?

Answer 24

Radial Pulse

Question 25

SMART Goals:

Answer 25

``` Specific Measurable Attainable Realistic Timely ```

Question 26

Stages of Change:

Answer 26

``` Pre-Contemplation Contemplation Preparation Action Maintenance ```

Question 27

Barriers to exercise:

Answer 27

``` Not enough time Unrealistic Goals Lack of Support Social Physique Anxiety Convenience ```

Question 28

Common vitamins with adverse effects if consumed in excess

Answer 28

Zinc Iron Vitamin A Vitamin D

Question 29

Fluid Recommendations

Answer 29

6-12 oz every 15-20 mins of exercise | 16-24 oz / lb lost during exercise

Question 30

Macro Calories

Answer 30

Pro: 4 cal/gram Cho: 4 cal/gram Fat: 9 cal/gram Alcohol: 7 cal/gram

Question 31

Recommended Macros

Answer 31

Pro: 10-35% Cho: 45-65% Fat: 20-35%

Question 32

Amino Acids

Answer 32

20 Total | 8 Essential

Question 33

Protein Intake

Answer 33

``` Sedentary = .4/lb Strength = .5 - .8/lb Endurance = .5-.6/lb ```

Question 34

Exercise tools

Answer 34

``` Free weights Machines Cable Machines Elastic Bands Medicine Balls Kettle Balls Body Weight TRX Bosu Ball Stability Ball ```