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NASM CPT > NASM Study > Flashcards

NASM Study Flashcards

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1
Q

3 OPT Training Stages

A

1: Stabilizatin
2: strength
3: power

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2
Q

NASM Opt Training phases:

A

1: Stabilization endurance
2: strength endurance
3: hypertrophy
4: max strength
5: power

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3
Q

Phases that have supersets:

A

2 & % (Strength End. & Power)

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4
Q

Three parts of a neuron:

A

1: Cell body
2: Axon
3: Dendrites

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5
Q

Three joint motions:

A

1: Roll
2: Slide
3: Spin

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6
Q

Skeletal system functions:

A

(Sugary Pizza Makes Boys Stupid)

1: Shape
2: Protection
3: movement
4: blood production
5: store minerals

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7
Q

Layers of muscle

A

(Eat Pizza Everyday)
Epimysium
Perimysium
Endomysium

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8
Q

Fast twitch fibers

A

Type II

1: Less oxygen
2: larger
3: more force
4: fast fatigue

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9
Q

Type IIx

A

low oxidative capacity

quick to fatigue

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10
Q

intermediate fast twitch muscle fibers

A

Type IIa

  1. less oxygen
  2. Fatigue slower
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11
Q

Slow twitch fibers:

A

Type I

1: Increased oxygen
2: Smaller
3: less force
4: Slow fatigue

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12
Q

Muscle spindle

A
  1. change In length
    2: Stretch reflex
    3: Cause contraction
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13
Q

Golgi Tendon

A

1: attach to tendons 2:Change in muscle tension
3: Cause relaxation

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14
Q

Blood flow in heart

A

1: Right A (no O)
2: Right V (no-O)
3: Left A (O)
4: left V (O to body)

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15
Q

Blood Vessels

A

(Attractive Armadillos Chased Voldemort Voluntarily)

1: Arteries
2: Arterioles
3: Capillaries
4: Venules
5: Veins

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16
Q

Blood Functions

A
  1. Transport Oxygen, waste & Hormones
    4: Carries heat
    5: Regulates temp
    6: clotting protects leaving
    7: fights disease in Sickness
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17
Q

ATP-PC

A

1: 10-15 sec
2: Fastest
3: No-O
4: Short
5: High intensity

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18
Q

Glycolysis

A

1: 30-50 sec
2: Use carbs
3: medium duration

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19
Q

Oxidative system:

A

1: Oxidative
2: Slow process
3: Long duration

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20
Q

oxidative systems

A

Aerobic glycolysis
Krebs cycle
Electron transport chain (ETC)

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21
Q

Respiratory quotient

A

RQ of .7 =100% fat

RQ of 1 = 100% carbs

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22
Q

Sagittal plane

A

Motion:
Flexion/extension
Axis: Coronal

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23
Q

Frontal plane:

A 
Motion: 
Abduction/adduction 
Lateral flexion, E version/inversion 
Axis: 
Anterior/posterior
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24
Q

Transverse plane:

A

Motion:
Internal/external rotation, Left/right rotation, Horizontal abduction/adduction
Axis: Longitudinal

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25
Q

Estimated HR

A

220 – age

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26
Q

HR training zones:

A

1: 65% to 75%
2: 76% to 85%
3: 86% to 95%

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27
Q

Pronation distortion tight muscles:

Gassy, snotty people are icky, hairy bigots

A 
Gastrocnemius 
Soleus 
Peroneals 
Adductors 
Iliotibial head 
Hip flexor complex 
Bicep femoris ( short)
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28
Q

Pronation distortion weak muscles:

Ants prefer Video gaming headphones

A 
Anterior tibialis 
Posterior tibialis 
Vastus medialis 
Gluteus medius/maximus 
Hip external rotators
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29
Q

Lower crossed tight muscles

gassy snotty hippos are literally exploding

A 
Gastrocnemius 
Soleus 
Hip flexor complex 
Adductors 
Latissimus dorsi 
Erector Spinae
30
Q

Lower crossed weak muscles

Ants Prefer getting the internet

A 
Anterior tibialis 
Posterior tibialis 
Gluteus maximus 
Transverse abdominis 
internal obliques
31
Q

Upper Crossed tight muscles

Unicorns Love Seeing Small Lizards Torture Small People

A 
Upper trapezius 
Levator scapulae 
Sternocleidomastoid 
Scalene 
Latissimus dorsi 
Teres major 
Subscapularis 
Pec major/minor
32
Q

Upper Crossed weak muscles:
(dirty small red monkeys
love torturing snotty little infants)

A 
Deep cervical flexors 
Serratus Anterior 
Rhomboids 
Mid trapezius 
Lower trapezius 
Teres minor 
Soleus 	
Lateral gastrocnemius 
Infraspinatus
33
Q

Overhead Squat feet turn out (tight muscles)

snotty little bigots

A

Soleus
Lateral Gastrocnemius
Biceps Femoris (short)

34
Q

Overhead Squat feet turn out (weak muscles)

my muscles get so puny

A

Medial gastrocnemius Medial hamstring
Grasilis,
Sartorius
Popliteus

35
Q

Overhead Squat Knees Inward (tight)

are bigots too vicious

A

Adductor complex
Bicep femoris (short)
Tensor fascia latae
Vastus lateralis

36
Q

Overhead Squat Knees Inward (weak)

growing very obese

A

Gluteus Medius/Maximus
Vastus Medialis
oblique

37
Q

Overhead Squat leaning forward (tight)

snotty gassy hairy ants

A

Soleus
Gastrocnemius
Hip flexor complex
Abdominal complex

38
Q

Overhead Squat leaning forward (weak)

ants get excited

A

Anterior tibialis
Gluteus maximus
Erector Spinae

39
Q

Overhead Squat Lower Back Arches (tight)

hippos are large

A

Hip flexor complex
Arrector Spinae
Latissimus dorsi

40
Q

Overhead Squat Lower Back Arches (weak)

glossy hairy igloos

A

Gluteus maximus
Hamstring complex
Intrinsic core stabilizers

41
Q

Overhead Squat Arms Fall Forward (tight)

lions torture pandas

A

Latissimus dorsi
Teres major
Pec major/minor

42
Q

Overhead Squat Arms Fall Forward (weak)

monkeys roasting rabbits

A

Mid/lower traps
Rhomboids
rotator cuffs

43
Q

Types of stretching

A

Corrective (SMR and static stretching) Active (SMR and active isolated stretching)
Functional (SMR and dynamic stretching)

44
Q

Recommended

exercise for adults

A

150 minutes of moderate intensity or 75 minutes of vigorous aerobic exercise.

45
Q

Cardiovascular training for general health:

A

60% of Max O consumption.

46
Q

FITTE Principles:

A 
Frequency 
Intensity 
Time 
Type 
Enjoyment
47
Q

Local stabilization system muscles ( type I slow twitch)

A 
Transverse of Dominis 
Internal oblique 
Lumbar multi fidus 
Pelvic floor muscles 
Diaphragm
48
Q

Best core exercise for beginner

A

Prone iso ab

49
Q

Core musculature

A

Local stabilization system
Global stabilization system
Movement system

50
Q

Stabilization exercises:

A

1: Involve no lower body joint movement
2: Balance power include a “hop”
3: Balance strength involve bending at hip or knee

51
Q

Proprioceptively challenging equipment:

A

1: Floor
2: Balance beam
3: Half foam roll
4: Foam pad
5: Balance disk
6: Wobble board
7: Bosu ball

52
Q

Three phases of plyometric training:

A

1: Eccentric
2: amortization
3: Concentric/loading

53
Q

Three phases general adaptation syndrome:

A
  1. alarm reaction
  2. resistance development
  3. exhaustion
54
Q

5 resistance training adaptations:

A

1: stabilization
2: muscular endurance
3: muscle hypertrophy
4: Strength
5. Power

55
Q

Resistance training systems:

A 
Single set 
Multiple set 
Pyramid 
Superset 
Drop set 
Circuit training Peripheral heart action Split routine 
A vertical loading 
Horizontal loading
56
Q

Acute variables of training:

A 
Repetition 
Set 
Training intensity 
Rep tempo 
Rest interval 
Training volume 
Training frequency 
Training duration Exercise selection
57
Q

ATP recovery:

A

20-30 sec = 50%
40 sec = 75%
60 sec = 85%
3 min = 100%

58
Q

Muscle endurance/stabilizati on: (Reps, Sets, Intensity, Tempo, Rest)

A 
Reps: 12 to 20 
Sets: 1-3 
Intensity: 50% to 
70% 
Tempo: slow (4/2/1) 
Rest: 0-90 sec
59
Q

Hypertrophy: (Reps, Sets, Intensity, Tempo, Rest)

A 
Reps: 6 to 12 
Sets: 3 to 5 
Intensity: 70% to 
85% 
Tempo: moderate 
(2/0/2) 
Rest: 0-60 sec
60
Q

Max strength: (Reps, Sets, Intensity, Tempo, Rest)

A 
Reps: 1-5 
Sets: 4-6 
Intensity: 85% to 
100% 
Tempo: fast 
Rest: 3 to 5 min
61
Q

Power: (Reps, Sets, Intensity, Tempo, Rest)

A 
Reps: 1-10 
Sets: 3-6 
Intensity: 35% to 
45% 
Tempo: fast 
Rest: 3-5 min
62
Q

Exercise tools:

A 
Free weights 
Machines 
Cable machines 
Elastic bands 
Medicine balls 
Kettle bells 
Body weight 
TRX 
Bosuball 
Stability ball
63
Q

Protein intake

A

Sedentary = 0.4g/lb
Strength = 0.5=0.8g/lb
Endurance =0 .5- .6g/lb

64
Q

Amino acids:

A

20 total

8 essential

65
Q

Recommended macros:

A

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

66
Q

Macro calories:

A

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

67
Q

Fluid recommendations:

A

6-12 oz every 15-20 min Of exercise 16-24 oz / lb lossed during exercise.

68
Q

Common vitamins with adverse effects when consumed in excess

A

Zinc
Iron
Vitamin D
Vitamin A

69
Q

5 stages of change

A 
Precontemplation 
Contemplation 
Preparation 
Action 
Maintenance
70
Q

Barriers to exercise

A 
Not enough time 
Unrealistic goals 
Lack of support 
Social physique 
anxiety 
Convenience
71
Q

SMART goals:

A

Specific
Immeasurable
Attainable
Realistic Timely

NASM CPT (1 decks)

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