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NASM CPT (excuse typos - rushed to enter content) > NASM FINAL EXAM part 3 > Flashcards

NASM FINAL EXAM part 3 Flashcards

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1
Q

considerations for hypertensive

A 
avoid heavy lifting and vasalva
breathe normal
not overgrip or clench fists
modify tempo to avoid extended iso and conc actions
no prone - stand and progress slow
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2
Q

resistance improves bone mineral density no more than

A

5%

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3
Q

After 12 weeks, pregnant women should avoid

A

supine

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4
Q

Considerations for pregnant women

A

clothing should dissipate heat
start with phase 1 and 2 (2-3xwk, light, 12-15 reps, 1-3set)
ONLY PHASE 1 after 1st trimester, no supine/ prone twists after 1st low impact, no plyo in 2nd and 3rd trimesters
3-5x wk, 15-30 mins (stage 1 intensity, 2 with doc’s ok)
start with 5 mins/day - no SMR on vericose/swollen areas

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5
Q

can the growth of the fetus alter posture of pregnant woman?

A

yes

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6
Q

what is the best style of training for pregnant women

A

circuit training - reduce activity 3rd trimester

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7
Q

diabetics - training variable

A

resistance 2-3x wk (1-3 sets) 10-15 reps

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8
Q

what % of people over 20 are overweight

A

66 — 34% are obese

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9
Q

OBESE - variables

A 
2-3x wk
1-3 sets
10-15 reps
60-80% max hr (or 40-70)
cardio 5x wk - focus on cal expenditure (200-300/session)
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10
Q

OSTEOPOROSIS

A

sit to stand
avoid squats and leg press
no plyo
decrease in bone mass and density and space btw bones
3-5x wk, 40-70%, 20-30 mins
water exercise if severe
static and active stretch (smr may not be good)
cardio - stage 1 if tolerated; 2 w/doc’s ok
incline or standing abs (don’t want lots of spinal flexion)

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11
Q

ARHTRITIS

A

start w/5 mins; 3-5x wk, 30 mins Stage 1 (2-3 if doc’s ok)
60-80%; circuit over hiit; use pain as guide; start slow; have decreased balance; smr if tolerated; avoid heavy and hi-reps

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12
Q

Osteopenia

A

precursor to osteoporosis; resistance 75% 1rm, circuit fashion, 8-10 ex,, 1 set, 8-12 reps

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13
Q

degeneration of cartilage at joints

A

osteoarthritis

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14
Q

altered air flow thru lungs, bronch/emphysema

A

Chronic Obst. Lung Disease - adequate rest; pha is ideal

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15
Q

super low calorie diet must be monitored by

A

medical professionals

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16
Q

degenerative joint disease

A

rheumatoid arthritis - body attacks own tissues

avoid early morning exercise

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17
Q

What does RDA stand for?

A

Recommended Dietary Allowance - average intake sufficient to meet nutrient requirement of nearly all people in a certain age/group/gender

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18
Q

Even ______% of water loss adversely affects performance

A

2%

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19
Q

obesity, fatty diet and sedentary life

A

metabolic syndrome

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20
Q

how much carbs during long training?

A

30-60g every hour

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21
Q

completes/adds to daily intake

A

dietary supplements

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22
Q

recommended daily nutrient intake level

A

adequate intake - used when RDA can’t be determined

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23
Q

meet half the healthy people in an age group

A

EAR - Est. Average Daily Nutrient

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24
Q

highest average daily level likely to pose no risk

A

tolerable upper limit

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25
Q

take this vitamin with meals, spaced throughout the day

A

calcium

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26
Q

excess _______ can cause kidney stones

A

calcium

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27
Q

excess_________can cause nerve damage

A

B6

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28
Q

protein breaks down in _______first

A

stomach

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29
Q

where are protein strands denatured and cleave to peptides

A

stomach

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30
Q

small intestine further splits

A

peptides into tripeptides, dipeptides and aminos

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31
Q

where are aminos absorbed

A

small intestine

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32
Q

creatine dosage

A 
2-5g/day
5-7 days at 20g to start
rapidly regenerates ATP
increases muscle mass and anaerobic perf
4-5lb water gain
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33
Q

how much caffeine for sprints?

A

NONE for sprinting!

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34
Q

caffeine dosage

A

1 hour before exercise
3-6mg/kg
stimulant effects CNS, heart and skeletal
ergogenic effects (enhances performance, stamina, recovery)

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35
Q

Vitamins w/potential for excess dosage

A

D, A, Iron, Zinc (dosage for “Daiz”)

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36
Q

these people won’t even think about exercising

A

precontemplation (educate)

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37
Q

thinking about exercising in the next 6 mos

A

contemplation (educate)

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38
Q

work out occasionally but thinking abou tmore serious

A

preparation (increase social network)

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39
Q

started to workout but haven’t done 6 mos yet

A

action (educate, discuss barriers)

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40
Q

maintenance phase

A

people who have been exercising 6mos+

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41
Q

build a relationship / genuine interest

A

active listening

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42
Q

reflecting

A

express what you’ve heard

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43
Q

time barrier solution

A

use a journal

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44
Q

someone with unrealistic goals

A

discuss realistic ones

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45
Q

lack social support?

A

define type and amount which helps adherence

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46
Q

daily written record

A

self monitoring

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47
Q

created to produce internalized experiences to support or enhance participation

A

imagery

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48
Q

asking questions to uncover initial cause of fail

A

root cause analysis

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49
Q

how many seconds to make a good impression

A

20

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50
Q

what does SMART stand for

A 
specific
measurable
attainable
realistic
timely
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51
Q

4 types of support

A

instrumental
emotional
informational
companionship

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52
Q

what type of support - babysitter / spotter ; transportation

A

instrumental (tangible support)

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53
Q

affirmations, caring, empathy

A

emotional support

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54
Q

directions, advice, suggestions

A

informational support

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55
Q

people you can exercise with is an example of

A

companionship support

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56
Q

10 steps

A 
annual
weekly
sessions per wk
closing %
time frame
# clients to interact with
# clients daily
# clients hourly
contact info
follow up
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57
Q

independent contractor

A

no FT benefits
fee to gym to train there
marketing not supported
club may take % session fees

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58
Q

4 P’s of marketing

A

Product (specific product/service)
Price - $ for service including discount bundles
Place - channels to reach customer
Promotion - communication about a product (social media)

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59
Q

most buying decisions are based on

A

emotion

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60
Q

client records should be kept

A

4 years

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61
Q

recert nasm every

A

2 yrs - 2 CEUs

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62
Q

Obesity - what phase

A

1, 2
avoid supine as most have HBP
Max o2 is usually reduced; no greater than 60-80%
5xwk, low impact (talk test)
stage 1 40-60 mins (or 2x20); progress to stage 2.
resist - 1-3 sets, 10-15 reps, 2-3x wk, as high as 20 reps

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63
Q

Push/Pull - shoulders elevate - lower traps are

A

underactive

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64
Q

seated cable row

A

strength

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65
Q

feet turn out OHS - medial gastroc is

A

underactive

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66
Q

upper crossed - scalenes are

A

overactive

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67
Q

shoulder extension, adduction and internal rotation

A

lat dorsi

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68
Q

S/L Plyo power step-up

A

plyo power

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69
Q

s/l knees in - adductor is

A

overactive

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70
Q

arms fall forward - teres major is

A

overactive

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71
Q

dynamic eccentric, concentric movement of balance leg thru full ROM -

A

balance strength

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72
Q

hypertrophy stretch

A

SMR and active isolated

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73
Q

narrowing of arteries supplying blood to lower body/legs; leg pain

A 
peripheral arterial disease - 20-30 mins, 3-5x wk,
circuit and walking are good
phase 1
dont' exceed upper HR
cause leg pain
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74
Q

harden arteries and higher bp

A

arteriosclerosis

75
Q

plaque restricts bloodfloow

A

artherosclerosis - increases BP and caused from poor lifestyle

76
Q

plaque forms in artery - usually lower leg; blood vessels become blocked

A

peripheral vascular disease

77
Q

pre-hypertensive

A

139/89

78
Q

refer to doc if bp is over

A

140/90

79
Q

hypertension

A 
no supine or prone, 50-85%, 3-5xwk, 20-45mins
1-3 sets, 8-10 ex, 10-20 reps, 2-3x wk
SMR not good as most are laying down
stage 1 cardio; 2 with doc's ok
plyo use with care
resist - 1 and 2 - circuit or peripheral
80
Q

chronic metabolic disorder caused by insulin deficiency which impairs carb usage and enhances use of fat/protein

A

diabetes

81
Q

over 30 bmi

A

obese (or 30lbs over)

82
Q

insulin deficiency impairs carb use and enhances use of fats/protein

A

diabetes mellitus

83
Q

normal cholesterol

A

less than 200
200-239 borderline
240 - h igh

84
Q

Over _____% are over 200 cholesterol

A

50

85
Q

juvenile diabetes

A

type 1
pancreas doesn’t produce insulin; blood sugar not optimally delivered to cells; hyperglycemia; non-insulin dependent; hypoglycemia may occur post exercise

86
Q

95% of diabetes are this type

A

type II
obesity related -primarily ab fat
cells resists and don’t allow insulin to bring glucose into the cell
phase 1, 2 and maybe 5; smr with care

87
Q

how much cardio for type II diabetes?

A

1000-2000 cals in cardio 5-7x wk, 50-90% ; start with low intensity

88
Q

resistance for diabetics?

A

1-3 sets 8-10 ex 10-15 reps

2-3x wk; 20-60 mins wk

89
Q

leading cause of death

A

coronary heart disease - poor diet/lifestyle
doc for HR; don’t estimate
client monitors puls

90
Q

variables for coronary heart disease

A

20-30 mins, 3-5x wk
40-85% max capacity - 20-40 mins
1500-2000 cal goal/wk
add resistance after no symptoms for 3 mos
circuit - 8-10ex, 1-3 sets, 10-20 reps; use rate of perceived exertion; phase 1 or 2; 5-10 warmup, 20-40 and 5-10 cool down; static and active stretch (seated) - PHA or Circuit

91
Q

tempo for coronary heart disease

A

4/1/1

92
Q

2nd leading cause of death

A

cancer

93
Q

when various types of malignant neoplasms invade tissues and may metastasize

A

cancer

94
Q

what is intensity for cancer patients

A

low-moderate 3-5x wk

95
Q

what type of stretch for cancer patients

A

active and smr - no smr for chemo/radiation patients

96
Q

cancer cardio prescription

A

stage 1,, progress slowly, 2 and 3 with doc’s ok
no plyo until completion of 3 phase 1 workouts/wk
resistance 1 and 2 - 1set, 8-10ex, 10-15 reps to fatigue, 2-3x wk

97
Q

short breath

A

dyspnea

98
Q

manifestation of symptoms cased by peripheral heart disease

A

intermittent claudification

99
Q

this excess hormone increases RMR

A

thyroid

100
Q

these aminos are linked by peptide bonds

A

protein

101
Q

rate at which CARBs raise blood sugar

A

glycemix index

102
Q

key points for fat loss

A 
increase activity
limit alcohol
weigh food
whole grains
water
avoid processed
103
Q

LBM

A

4-6 meals/day
spread out protein
90 mins of workout - carbs

104
Q

improves extensibility through reciprocal inhibition

A

dynamic stretching

105
Q

aids respiratory muscles after sprints

A

serratus anterior

106
Q

s/l - knee caves in - glute medius is

A

under active

107
Q

arms fall foward - pec minor is

A

overactive

108
Q

decreases muscle spindle activity

A

static

109
Q

when is oxidative capacity of muscle increased

A

after 4 wks

110
Q

for excess spinal motion, use

A

2 leg floor bridge

111
Q

Type 1 or 2 is most vascular?

A

Type 1

112
Q

raising hand forward in saggital plane -

A

shoulder flexion

113
Q

tight muscles in OHS

A

static stretch

114
Q

internally rotates hip when foot is in planted position touching the floor

A

tfl

115
Q

which is strength? renegade row, push-up, s/l cable row or t-bar row

A

t-bar row

116
Q

up scap rotation - correct force couple

A

upper traps and lower part of serratus anterior

117
Q

par q

A

cardiorespiratory dysfunction

118
Q

this chamber pumps deoxygenated blood to lungs through pulm arteries

A

right ventricle

119
Q

what would you stretch if head goes forward in push/pull

A

lev. scap

120
Q

what type of SAQ for seniors

A

stand to figure 8

121
Q

what position is back leg in for cable rotation

A

back leg in triple extension

122
Q

s/l squat touchdown

A

dynamic - phase 2

123
Q

active lat ball stretch

A

active

124
Q

can cause complications with blood thinners

A

Vit E

125
Q

Cardio increases

A

stroke volume; oxidative capacity of muscles, hdl

decreases rhr

126
Q

VO2 diff

A

V02 - Qxa

127
Q

decrease neural control to glutes

A

ankle sprains

128
Q

hip flexion and internal rotation

A

tfl

129
Q

concentric motion at shoulder

A

seated row

130
Q

rest for power

A

1-2 mins

131
Q

flexible thinkers

A

higher level visionary

132
Q

positive psychology

A

science of happy successful people

133
Q

READ stands for

A

RAPPORT
EMPATHY
ASSESSMENT
DEVELOPMENT

134
Q

bench assess

A

10-20lbs added; 5-10%

135
Q

aerobic to anaerobic is zones

A

2-3 (vent. threshold)

136
Q

lower extremity assessment

A

30-40lbs added

137
Q

SCAMPI

A

Specific, challenging, approach, measurable, proximal, inspirational

138
Q

severe bmi begins at

A

35

139
Q

preferred system is

A

vertical loading

140
Q

higher vol training produces

A

cellular adapatation

141
Q

serious adverse effects - it’s “bad”

A

B6, A, D

142
Q

Pants higher in back

A

anterior pelvic tilt

143
Q

% psych

A

55

144
Q

% words

A

7

145
Q

% tone

A

38

146
Q

knee extension and hip flexion

A

quad

147
Q

scap retraction and downard rotation

A

rhomboid

148
Q

bicep brachii

A

elbow flex, shoulder flex, supinat radioulnar joint

149
Q

shoulder and elbow extension

A

tricep

150
Q

scapular protraction

A

serratus ant

151
Q

plantar flexion muscles

A

soleus and gastroc

152
Q

spinal flexion, lateral flexion and rotation

A

rect. abdom.

153
Q

phase 1 reactive

A

1-3 sets

154
Q

___% loss of bone at hip leads to 2.5x risk hip fracture

A

10

155
Q

cardiac output x arterial venous difference

A

fick equation

156
Q

resting oxygen consumption

A

1 MET

157
Q

primary respiratory muscle

A

diaphgram

158
Q

how body adapts to demands

A

said

159
Q

how body responds to stress

A

GAS

160
Q

progressions/regressions - unstable and arms

A

2 leg stable, 2 leg unstable, 1 leg stable, 1 unstable

2 arm, alt arm, 1 arm

161
Q 
s/l db curl step to balance
stand cable row
any ball exercise
step up bal curl to press
push up
s/l db scaption
A

stabilization

162
Q

2arm push press, squat/tuck jump
ball pull over throw
bb clean
chest pass

A

p0wer

163
Q

OPT stands for

A

Optimum Performance Training - safely progress client to goals by using integrated methods

164
Q

state of lost fitness/imbalances, decreased flexibility and joint stability

A

deconditioned

165
Q

initial reaction to stress

A

alarm reaction

166
Q

body increases its functional capacity to adapt to a stressor

A

resistance development

167
Q

3 specificities

A

mechanical - weight
neuromusc - speed
metabolic - energy

168
Q

ability to produce/maintain force production for long periods

A

muscular endurance

169
Q

step-up curl to overhead press

A

phase 1 - tempo 4/2/1 (saggital plane; progress with transv plane and/or higher leg)

170
Q

leads to injury if not variety

A

improper periodization

171
Q

standing exercises and circuits with no rest

A

aids to reduce fat

172
Q

speed at which weight is moved

A

velocity

173
Q

best type for beginners

A

single set - beginners 2xwk

174
Q

ability of neuromuscular system to enable all muscles to efficiently work together in all planes

A

neuromuscular efficiency

175
Q

progression of 2 arm ball squat

A

alternating arms

176
Q

progress stabilization

A

increase proprioception

177
Q

regress 2 arm alt stand cable row

A

seated

178
Q

s/l db curl progression

A

s/l alt curl

179
Q

ability of system to perform dynamic, iso, concentric contraction in multiplanar environment

A

functional strength

180
Q

where should knees be in stability ball squat?

A

over 2nd and 3rd toes

181
Q

balance - 1 leg - ball

A

means stabilization

182
Q

stabilization tempo

A

4-2-1

183
Q

stab ball squat

A

ball just below on lower back, knees in line with toes
regress - shorter ROM
progress - alt arms, single arm, single leg

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

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