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NASM CPT (excuse typos - rushed to enter content) > NASM FINAL EXAM part 4 > Flashcards

NASM FINAL EXAM part 4 Flashcards

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NASM ® CPT flashcards
1
Q

ball db chest press progression

A

alt. arm and then single arm
regression - bench
hips 90 degrees, thighs parallel, roll into bridge; spot at wrists

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2
Q

s/l ball scaption with foot up regression

A 
2 legs on ground or bench
45 degree angle at shoulder
1-2-4 tempo
db's at eyes
thumbs up
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3
Q

step up to balance progression

A

higher box / different planes

regress - lower box, step up without balance

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4
Q

study of human movements

A

biomechanics

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5
Q

movement of bones around joints

A

torque

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6
Q

toward midline

A

adduction

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7
Q

shoulders go down

A

depression; up is elevation

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8
Q

away from midline

A

abduction

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9
Q

up rotation of scap force couple

A

upper trap and

lower portion of serratus ant

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10
Q

stairs - force couple

A

glute max, quads, calves

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11
Q

plantar flexion force couple

A

gastroc, peroneus, tib. post.

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12
Q

shoulder abduction force couple

A

delt and rotator cuff

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13
Q

1st class lever

A

head nod

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14
Q

s/l knee in - tfl is

A

overactive

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15
Q

2nd class lever

A

calf raise

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16
Q

3rd class lever

A

bic curl

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17
Q

gravity over base of support

A

structural efficiency

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18
Q

KB renegade row phase

A

1

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19
Q

kb squat to overhead press

A

phase 5

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20
Q

med ball should be

A

less than 10% bodyweight

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21
Q

closed chain

A

push-ups, pull-ups, squats, bw (hands/feet in fixed position)

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22
Q

open chain

A

bb, dbs, bench, lat pull, leg ext

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23
Q

TRX used in phases

A

1 and 2 (low spine compression/load); improve performance to increase cal expenditure

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24
Q

BOSU and KBs - phases

A

1, 2 and 5

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25
Q

vibration phases

A

1, 2, 3, 5 (primarily 1 and 2)

30 mins 3xwk

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26
Q

cables

A

all phases

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27
Q

bands

A

1, 2, 5

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28
Q

machines

A

1-2 and maybe 4

29
Q

free weights

A

1-5

30
Q

tubes, bosu, kb and med ball

A

1, 2, 5

31
Q

trx and ball

A

1 and 2

32
Q

standing overhead press

A

shoulder horizontal adduction

33
Q

vertical motion against elbow flexion - bicep pulls the elbow into extension

A

Bicep - (BEF)

34
Q

Tricep - tee

A

resistance placed to resist elbow extension - pulls elbow into flexion

35
Q

standing row

A

resist shoulder extension and scap retraction (pulls shoulder into flexion and scap protraction)

36
Q

bosu overhead press phase

A

1

37
Q

leg press with bosu squat phase

A

2

38
Q

step up bal curl to press

A

phase 1

39
Q

DLs or bench

A

phase 3 or 4

40
Q

Vib. Prone isoab

A

phase 1

41
Q

trx push-up

A

phase 1

42
Q

oh press w/kb snatch

A

5

43
Q

increase volume and intensity

A

hypertrophy

44
Q

body fat reduction

A

phase 1, 2 (and 3 for lbm)

45
Q

general sports

A

1, 2, 5

46
Q

increase load and volume

A

max strength

47
Q

increase volume and load and proprioc.

A

strength endurance

48
Q

for tempo, a/b/c, which is the concentric?

A

C is concentric; the A would be eccentric

49
Q

amount of stress on the body

A

acute variables

50
Q

phase 4

A

1-5 reps

51
Q

loads exceeding 90% of max strength, client wouldn’t exceed 30 reps

A

1-5 reps, 4-6 sets

5x6 = 30

52
Q

max strength number of exercises per part

A

1-3 exercises per part - increases load

53
Q

step up ball curl to oh press

A

phase 1

54
Q

ATP recovers 100 % at

A

3mins

55
Q

ATP recovers 50% at

A

20-30 seconds

56
Q

marcocycle

A

year

57
Q

ATP recovers 85-90% at

A

60 sec

58
Q

ATP recovers 75% at

A

40 seconds

59
Q

mesocycle

A

month

60
Q

microcycle

A

week

61
Q

split routine

A

4x wk

62
Q

full body - how many times/wk

A

2-3

63
Q

systematic design approach that uses GAS and SAID to vary stress on body to produce adaptation and prevent injury

A

periodization - 2 objectives - divide into distinct phases; train diff forms of strength in each to control volume and prevent injury

64
Q

volume is inversely related to

A

intensity

65
Q

ball - balance - step-up balance - s/l - push-up

A

stabilization

66
Q

standing cable chest press, standing cable row, kb renegade row, cable squat

A

stength

67
Q

jump, throws, med balls, rotator chest pass, speed tubing, push press, clean snatch, squat thrust, hang and jerk

A

power

68
Q

dynamic posture

A

squat
push/pull
balance

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

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