NASM CPT Exam Sheet Flashcards
3 OPT Training Stages
- Stabilization
- Strength
- Power
NASM OPT Training Phases
- Stabilization
- Strength
- Hypertrophy
- Max Strength
- Power
OPT Phases that have supersets
Phases 2 and 5
3 Parts of a Neuron
- Cell Body
- Axon
- Dendrites
3 Joint Motions
- Role
- Slide
- Spin
Layers of Muscle
Epimysium
Perimysium
Endomysium (deepest)
Slow Twitch Fibers
- Increased Oxygen
- Smaller
- Less Force
- Slower to Fatigue
Fast Twitch Fibers
- Less Oxygen
- Faster
- Larger
- Faster to Fatigue
Muscle Spindle
- Change in Length
- Stretch Reflex
- Cause
Golgi Tendon
- Attach to tendons
- Change in Muscle Tension
- Cause Relaxation
Blood Flow in Heart
- Right A (No O)
- Right V (No O)
- Left A (O)
- Left V (O to Body)
Blood Vessels
- Arteries
- Arterioles
- Venules
- Veins
Blood Functions
- Transport O
2. Transport Waste
Blood Functions
- Transport O
- Transport Waste
- Transport Hormones
- Carries Heat
- Regulates Temp
- Clotting - Protects - Leaving
- Fights Disease in Sickness
ATP PC
- 10-15 Seconds
- Fastest
- No (O)
- Short
- High Intensity
Glycolysis
- 30-50 Seconds
- Use Carbs
- Medium Duration
Oxidative System
Oxidative
Slow process
Long Duration
3 Oxidative Systems
Aerobic Glycolysis
Krebs Cycle
Electron Transport Chain (ETC)
Respiratory Quotient
RQ of .7 = 100% Fat
RQ of 1 = 100% Carbs
Sagittal Plane
Motion: Flexion / Extension
Axis: Coronal
Frontal Plane
Motion: Adduction / Abduction, Lateral Flexion, Eversion/Inversion
Axis: Anterior / Posterior
Transverse Plane
Motion: Internal/external rotation, left/right rotation, horizontal abduction/adduction
Axis: Longitudinal
Estimated Heartrate
220 - age
Heart rate training zones:
65% - 75%
76% - 85%
86% - 95%
Which Pulse?
Radial Pulse
SMART Goals:
Specific Measurable Attainable Realistic Timely
Stages of Change:
Pre-Contemplation Contemplation Preparation Action Maintenance
Barriers to exercise:
Not enough time Unrealistic Goals Lack of Support Social Physique Anxiety Convenience
Common vitamins with adverse effects if consumed in excess
Zinc
Iron
Vitamin A
Vitamin D
Fluid Recommendations
6-12 oz every 15-20 mins of exercise
16-24 oz / lb lost during exercise
Macro Calories
Pro: 4 cal/gram
Cho: 4 cal/gram
Fat: 9 cal/gram
Alcohol: 7 cal/gram
Recommended Macros
Pro: 10-35%
Cho: 45-65%
Fat: 20-35%
Amino Acids
20 Total
8 Essential
Protein Intake
Sedentary = .4/lb Strength = .5 - .8/lb Endurance = .5-.6/lb
Exercise tools
Free weights Machines Cable Machines Elastic Bands Medicine Balls Kettle Balls Body Weight TRX Bosu Ball Stability Ball
