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NASM CPT > Problem Areas > Flashcards

Problem Areas Flashcards

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1
Q

Pronation

A

Ankle is turned inwards

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2
Q

Supination

A

Ankle is turned outwards

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3
Q

Dorsiflexion

A

Foot flexed (pointed toward ceiling)

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4
Q

Plantarflexion

A

Foot pointed (ex: calf raise)

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5
Q

Closed movement

A

Hands/feet are in a fixed position

Ex: Push-up

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6
Q

Open movement

A

Hands/feet are NOT in a fixed position and can move freely

Ex: Bicep curl

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7
Q

Isometric

A

Movement in which muscle length does not change

Ex: Iso-abs (Plank)

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8
Q

Isotonic

A

Movement consisting of concentric and eccentric muscle actions
Ex: Squat

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9
Q

Isokinetic

A

Movement at a constant speed

Note: typically can only be completed using expensive equipment typically found in rehab clinics

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10
Q

Length-tension Relationship

A

Optimal length = Optimal force

Too long or short = less force production capabilities

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11
Q

Sliding Filament Theory

A

Thick myosin heads slide along thin actin filaments

Shortening of filaments results in concentric muscle action

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12
Q

Reciprocal Inhibition

A

When an agonist contracts, the antagonists receives a signal to relax

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13
Q

Altered reciprocal inhibition

A

Increased neural drive to an overactive agonist results in excessive decreased neural drive to the antagonist
Ex: Droopy glute syndrome - tight psoas leads to underactive glutes

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14
Q

Synergistic Dominance

A

Synergist takes over a movement to compensate for a weak prime mover
Ex: Hamstrings take over for weakened glutes during a squat

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15
Q

Force-Velocity Curve

A

As velocity increases, concentric force decreases and eccentric force increases

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16
Q

Force-Couple Relationship

A

Muscles working together (moving in different directions) to produce a movement
Ex: Deltoid-Rotator Cuff Couple

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17
Q

Scapular Elevation

A

Upward motion towards sky

Prime mover: Levator Scapulae and Upper Traps

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18
Q

Scapular Depression

A

Downwards motion towards ground

Prime mover: Lower Traps

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19
Q

Scapular Retraction

A

Adduction toward spine

Prime mover: Middle Traps and Rhomboids

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20
Q

Scapular Protraction

A

Abduction (inflated lat syndrome)

Prime mover: Serratus Anterior

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21
Q

Concentric Movement

A

Against resistance
AKA Force production
Ex: upwards motion of bicep curl

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22
Q

Eccentric Movement

A

Same direction as resistance
AKA Force reduction
Ex: Downwards motion of bicep curl

23
Q

Rotator Cuff Musculature (SITTS)

A 
Supraspinatus
Infraspinatus
Teres Major
Teres Minor
Subscapularis
24
Q

Pronation Distortion Overactive Musculature

A 
Gastrocnemius
Soleus
Peroneals (Distal to Anterior tibialis; Responsible for ankle eversion)
Adductors
Hip Flexor Complex
Biceps Femoris (posterior hamstring)
25
Q

Pronation Distortion Underactive Musculature

A

Anterior/Posterior Tibialis
Vastus Medialis
Gluteus Medius/Maximus
Hip External Rotators

26
Q

Pronation Distortion Altered Joint Mechanics

A 
Increased: 
Knee adduction
Knee internal rotation (knock knees)
Foot pronation
Foot external rotation (duck feet)

Decreased:
Ankle dorsiflexion
Ankle inversion

27
Q

Lower Crossed Overactive Musculature

A 
Gastrocnemius
Soleus
Hip Flexor Complex
Adductors
Latissimus Dorsi
Erector Spinae
28
Q

Lower Crossed Underactive Musculature

A

Anterior/Posterior Tibialis
Gluteus Medius/Maximus
Transverse Abdominis
Internal Oblique

29
Q

Lower Crossed Altered Joint Mechanics

A 
Increased:
Lumbar Extension (anterior pelvic tilt)

Decreased:
Hip extension

30
Q

Upper Crossed Overactive Musculature

A 
Upper Traps
Levator Scapulae
Sternocleidomastoid
Scalenes
Latissimus Dorsi
Teres Major
Subscapularis
Pectoralis Major/Minor
31
Q

Upper Crossed Underactive Musculature

A 
Deep Cervical Flexors (Longus Colli/Capitis)
Serratus Anterior
Rhomboids
Mid and lower traps
Teres minor
Infraspinatus
32
Q

Upper Crossed Altered Joint Mechanics

A

Increased:
Cervical Extension (Protruding head)
Scapular protraction and elevation

Decreased:
Shoulder extension
Shoulder external rotation

33
Q

TFL Function

A

CON-ACC hip flexion, abduction, internal rotation

34
Q

Hip Flexor Complex

A

Psoas
TFL
IT Band
Rectus Femoris (anterior quad)

35
Q

Adductor Complex

A 
Adductor Longus
Adductor Magnus
Adductor Brevis
Gracilis
Pectineus
36
Q

Intrinsic Core Stabilizers

A 
Transverse Abdominis
Internal Oblique
Multifidus
Pelvic Floor
Transversospinalis
37
Q

Stretch Shortening Cycle

A

Eccentric action followed by immediate concentric action

38
Q

Cardiorespiratory Training Zones

A

Zone 1: 65-75%
Zone 2: 75-85%
Zone 3: 85-95%

39
Q

Peak VO2 Method (VO2 Max)

A

Clients perform cardio at maximal effort

*Gold standard, but requires expensive equipment so it is impractical

40
Q

VO2 Reserve Method (VO2R)

A

[ (VO2 Max - VO2 Rest) x intensity ] + VO2 Rest

Preferred method

41
Q

Peak Metabolic Equivalent Method (MET)

A

Activities are assigned metabolic equivalents (METs) based on the intensity/energy cost of the activity

42
Q

Peak Maximal HR Method (MHR or HR MAX)

A

220 - age

*Simple to use, general starting point for cardio training intensity

43
Q

Heart Rate Reserve Method (HRR)

A

AKA Karvonen Method

[ (HR Max - HR Rest) x intensity ] + HR Rest

44
Q

Ratings of Perceived Exertion Method (RPE)

A 
Uses Borg Scale
13 - Somewhat hard
15 - Hard
17 - Very hard
19 - Extremely hard
20 - Maximal exertion
45
Q

Talk Test Method

A

Gauges exercise intensity by examining breathing exertion and ventilatory threshold (T-Vent)

46
Q

Blood Vessel Types + Functions

Attractive Aardvarks Chase Voldemort Viciously

A

Arteries - carry blood AWAY from heart
Arterioles - medium-sized artery branches
Capillaries - tiny ends of an arteriole where chemicals are exchanged between blood and tissues
Veins - transport blood back TO the heart
Venules - small veins that collect blood from capillaries

47
Q

Flow of the Heart

A
  1. Right atrium received deoxygenated blood
  2. Flows through tricuspid valve to right ventricle
  3. Flows through pulmonic valve then pulmonary artery to the lungs to receive oxygen
  4. Pulmonary vein carries oxygenated blood to the left atrium
  5. Flows through mitral valve to left ventricle
  6. Flows through aortic valve then aorta into the rest of the body
48
Q

Ligaments

A

Connect bone to bone

Ex: ACL connects femur to tibia

49
Q

Tendons

A

Connect muscle to bone

Ex: Achilles tendon connects heel bone to calves

50
Q

Adrenal Gland

A

Produces cortisol

51
Q

Pituitary Gland

A

Produces growth hormone

52
Q

Thyroid Gland

A

Produces hormones responsible for metabolism

Regulated by the pituitary gland

53
Q

Systolic BP

A

Pressure within arteries after heart contracts

54
Q

Diastolic BP

A

Pressure within arteries when heart is resting and filling with blood

NASM CPT (1 decks)

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