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NASM CPT > NASM Unit 1 > Flashcards

NASM Unit 1 Flashcards

1
Q

General Adaptation Syndrome

A

The predictable way the body responses to stress.

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2
Q

What are the two main calf muscles that are responsible for concentrically accelerating plantar flexion?

A

Gastrocnemius and soleus

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3
Q

When is the best time for clients to measure their resting heart rate?

A

Upon waking in the morning

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4
Q

What is the BMI range for a person who has a very high risk of disease?

A

35.0-39.99

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5
Q

What do you call information gathered from a client that includes their occupation, lifestyle, and medical background?

A

Subjective information

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6
Q

Name two common tests for assessing cardiorespiratory efficiency.

A

YMCA 3-Minute Step Test and Rockport Walk Test

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7
Q

What are three methods of assessing body fat percentage?

A

Underwater weighing, bioelectrical impedance, and skin-fold measurements

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8
Q

Name the muscle that is responsible for concentrically accelerating hip extension and external rotation.

A

Gluteus maximus

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9
Q

During an Overhead Squat assessment, what are the probable overactive muscles when the feet turn out?

A

Soleus, lateral gastrocnemius, and biceps femoris (short head)

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10
Q

What do you call measurable data regarding a client’s physical state, such as body composition, movement assessments, and cardiorespiratory ability?

A

Objective information

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11
Q

During an Overhead Squat assessment, what are the probable overactive muscles when the knees move inward?

A

Adductor complex, biceps femoris (short head), tensor fascia latae, vastus lateralis

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12
Q

What would be the immediate progression of a “Single-Leg Dumbbell Curl”?

A

single-leg, alternating arm, stable

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13
Q

Table 13.1: Adaptive Benefits of Resistance Training: Physiologic

A
  • Improved cardiovascular efficiency.
  • Beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations.
  • Increased bone density.
  • Increased metabolic efficiency (metabolism).
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14
Q

Table 13.1: Adaptive Benefits of Resistance Training: Physical

A
  • Increased tissue (muscle, tendons, ligaments) tensile strength.
  • Increased cross-sectional area of muscle fibers.
  • Decreased body fat.
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15
Q

Table 13.1: Adaptive Benefits of Resistance Training: Performance

A
  • Increased neuromuscular control (coordination).
  • Increased endurance.
  • Increased strength.
  • Increased power
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16
Q

Table 13.2 General Adaptation Syndrome: Alarm Reaction

A

Initial reaction to stressor such as increased oxygen and blood supply to the necessary areas of the body.

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17
Q

Table 13.2 General Adaptation Syndrome: Resistance Development

A

Increased functional capacity to adapt to stressor such as increasing motor unit recruitment.

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18
Q

Table 13.2 General Adaptation Syndrome: Exhaustion

A

A prolonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury.

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19
Q

Periodization

A

Dividing a training program into smaller, progressive stages.

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20
Q

SAID (Specific Adaptation to Imposed Demands) AKA Principle of Specificity

A

The body will adapt to specific demands that are placed on it.

21
Q

A well designed, integrated training program produces optimal levels of…

A
  • Flexibility
  • Endurance
  • Neuromuscular control
  • Alterations in body composition
  • Strength
  • Power
22
Q

Type I Muscle Fibers/Slow Twitch

A
  • Smaller.
  • Slower to produce maximal tension.
  • More resistant to fatigue.

Important for muscles that need to produce long term contractions necessary for stabilization, endurance, and posture.

23
Q

Type II Muscle Fibers/Fast Twitch

A
  • Larger.
  • Quick to produce maximal tension.
  • Fatigue faster than Type I.

Important for muscles producing movements requiring force and power such as performing a sprint.

24
Q

Mechanical Specificity

A

Refers to the weight and movements placed on the body.

25
Q

Neuromuscular Specificity

A

Refers to the speed of contraction and exercise selection.

26
Q

Metabolic Specificity

A

Refers to the energy demand placed on the body.

How long you will need to rest (energy).

27
Q

Table 13.3 Resistance Training Systems: Single Set

A

Performing one set of each exercise.

28
Q

Table 13.3 Resistance Training Systems: Multiple-Set

A

Performing a multiple number of sets for each exercise.

29
Q

Table 13.3 Resistance Training Systems: Pyramid

A

Increasing (or decreasing) weight with each set.

30
Q

Table 13.3 Resistance Training Systems: Superset

A

Performing two exercises in rapid succession with minimal rest.

31
Q

Table 13.3 Resistance Training Systems: Drop-Sets

A

Performing a set to failure, then removing a small percentage of the load and continuing with the set.

32
Q

Table 13.3 Resistance Training Systems: Circuit Training

A

Performing a series of exercises, one after the other, with minimal rest.

33
Q

Table 13.3 Resistance Training Systems: Peripheral Heart Action (PHA)

A

A variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit.

34
Q

Table 13.3 Resistance Training Systems: Split-Routine

A

A routine that trains different body parts on separate days.

35
Q

Table 13.3 Resistance Training Systems: Vertical Loading

A

Performing exercises on the OPT template one after the other, in a vertical manner down the template.

Do all sets for the following:
Total Body
Chest
Back
Shoulders
Biceps
Triceps
Legs
36
Q

Table 13.3 Resistance Training Systems: Horizontal Loading

A

Performing ALL sets of an exercise (or body part) before moving on to the next…. exercise or body part.

37
Q

Table 13.4 Peripheral Heart Action System: Sample Workout

A

Set 1: Stabilization

  1. Ball dumbbell chest press
  2. Ball squat
  3. Single-leg cable row
  4. Step-up to balance
  5. Single-leg dumbbell shoulder press

Set 2: Strength

  1. Bench press
  2. Barbell squat
  3. Seated row
  4. Romanian deadlift
  5. Seated dumbbell shoulder press

Set 3: Power

  1. Medicine ball chest press
  2. Squat jump
  3. Soccer throw
  4. Power step-up
  5. Front medicine ball oblique throw
38
Q

Stabilization Exercises - Regressions and Progressions

A
  • Ball squat, curl to press
  • Ball dumbbell, curl to press
  • Single-leg dumbbell caption
  • Multiplanar step-up to balance
39
Q

Strength Exercises - Regressions and Progressions

A
  • Lunge to two-arm dumbbell press

- Barbell squat

40
Q

Power Exercises - Regressions and Progressions

A
  • Two-arm push press
  • Rotation chest pass
  • Medicine ball pullover throw
  • Squat jump
41
Q

OPT Model

A
  1. Stabilization
  2. Strength
  3. Power

Stabilization > Stabilization Endurance

Strength > Strength Endurance
Strength > Hypertrophy
Strength > Max Strength

Power > Power

42
Q

Supine

A

Laying on your back.

43
Q

Proprioception

A

Cumulative sensory input to the central nervous system from all mechanoreceptors that sense body position and limb movement.

“Controlled, yet unstable environments”

44
Q

OPT Model Phase 1 - Stabilization Endurance Goals

A
  • Increase muscular endurance while developing coordination.
  • Challenge balance and stabilization instead of weight.
45
Q

OPT Model Phase 2 - Strength Endurance Goals

A
  • Enhance stabilization endurance while building strength of prime movers.
  • Supersets: 1 Strength and 1 Stabilization
46
Q

OPT Model Phase 3 - Hypertrophy Goals

A
  • Increase muscle size

- Heavy weights, moderate to low reps and more sets

47
Q

OPT Model Phase 4 - Maximal Strength Goals

A
  • Increase strength

- Heavier weights, very low reps, and longer rest periods

48
Q

OPT Model Phase 5 - Power Goals

A
  • Enhance speed
  • Enhance power
  • Supersets: 1 Strength and 1 Power

NASM CPT (13 decks)

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