sample test nccpt Flashcards
what is the prime mover, antagonist, and stabilizers for the bench press?
pectoralis major, rhomboids, trapezius, posterior deltoid, rotator cuff musculature.
describe what occurs during the systolic and diastolic phase of blood pressure.
systolic is the pressure in the arterial walls during the ventricle contraction. diastolic pressure is the pressure in the arterial walls during ventrical filling.
explain the difference between concentric and eccentric in resistance training.
concentric is the shortening of the muscle fibers. eccentric is the lengthening of the muscle fibers.
what is the definition of OBLA?
onset of blood lactate accumulation
what is the valsalva maneuver?
exhaling forcibly with the glottis closed
with exercise lasting longer then 10 seconds what system kicks in to provide ATP?
glycolytic system
how long does glycolysis last?
10 seconds to 3 minutes
define reciprocal inhibition?
when agonist or prime mover is called upon to perform a desired motion, the antagonist are neurologically inhibited.
what is co-contraction?
when agonist and antagonist contract simultaneously.
what is a spurt muscle?
muscles that have their distal tendon close to the joint axis. biceps brachii
what is a double jointed muscle?
a muscle in the body that crosses 2 joints and is able to produce motion at more then 1 joint.
what is a motor unit?
a single a-motor neuron and all the corresponding muscle fibers it innervates.
what body type is characterized by a muscular build?
mesomorph
the fascia that surrounds bundles of muscle fibers is called?
fasiculi
define visceral or smooth muscles
they operate blood vessles and tubular organs such as the stomach, and uterus. has no striations and doesnt require concious thought
define origin of a muscle
attachment nearest the midline of the body and or the end attached to the least moveable bone.
what is the ACSM recommended intake of carbs, proteins, and fats?
58% carb 30% protein 12% fat
how much water should a person drink daily
64 ounces
define basal metabolic rare
amount of energy expended to support the ongoing metabolic work of the bodys cells at rest.
what is the institute of medicines recommended intake of carbs, proteins, and fats?
45-65%carbs 10-35%proteins 20-35%fats
give an example of saturated fat
any fat that is solid at room temperature. palm oil or coconut oil
which types of vitamins may have a risk for toxicities?
fat soluble vitamins
give examples of disaccharides
maltose, lactose, sucrose
name the essential fats
linolenic, linoleic
list some benefits of vitamin c
helps maintain collagen, can reduce histimines, and is an antioxident
the recommended intake for dietary fiber is?
25-30g
8 grams per kilogram is the rda recommendation for healthy adults for which micronutrient?
protein
galactose and glucose make up the disaccharide?
lactose
while the body is at rest, what percentage of fat is utilized for fuel?
60%
glucose sucrose and fructose are examples of what?
monosaccharides
define golgi tendon organ
a sensory organ situated at the musculotendinous junction
what is a dynamic stretch?
the bodys own movement causes the stretch
what are the dangers of hyper flexibility?
joint instability
what sensory receptor activates the stretch reflex mechanism?
muscle spindle
what can you do to increase the efficiency in the process of reciprocal innervation?
a good warm up
flexibility around a joint is affected by..
bone structure, ligaments, elasticity of the skin, muscles, tendons, and fascia
tendons a resistant to what kind of force?
tensile force
what % of body fat for men and women is considered obese?
men 25% women 32%
what is a form of treatment for osteoarthritis?
a non steroidal anti inflammatory or some form of analegesic
name 2 things a trainer should pay attention to if working with someone with hypertension
never do exercises with head below the heart and should avoid lifting heavy weights over their head
how many tender points must a person have to be diagnosed with fibromyalgia?
11 out of 18 for 3 months or longer
what is the primary symptom of fibromyalgia?
muscle soreness
what problems can multiple sclerosis cause?
muscle controll, strength, vision, balance, sensation, and mental functions
what considerations should you take when training someone with cancer?
avoid high impact aerobics due to risk of bone fractures. avoid pressure or friction on skin because it can cause bruising
what are some recommendations you might make to a client with osteoporosis?
avoid high impact aerobic activity, uncontrolled spinal flexion, decrease caffeine, increase weight bearing activities, and take adequate intake of calcium and vitamin D
define diastasis
it is the separation of the rectus abdominis muscle
what are some considerations when training someone with cancer?
general weakness, neausua, risk of bone fractures, and bruising
define the term supination
movement in which the palms face forward in anatomical position
define external
refers to a segment rotating around a vertical axis so that the anterior surface of the segment moves away from midline of the body
what is circumduction?
a combination of 4 movements: flexion, extension, abduction, and adduction
define cephalic
pertaining to the head
define caudal
pertaining to the tail end
the pes anserinus consists of?
the insertion of the gracilis, semitendinosus, and the sartorius
what muscle plantar flexes the foot?
gastrocnemius
what muscle dorsi flexs the ankle?
tibialis anterior
what type of joint allows flexion and extension?
ball and socket, or hinge joint
give an example of a fusiform muscle
biceps brachii, sartorious, brachialis, rectus femoris, and rector abdominis
what makes up the shoulder girdle?
clavicle, and scapula
what does the triceps surae consist of?
the 2 heads of the gastrocnemius and soleus
name the muscles of the quadraceps
vastus lateralis, vastus medialis, vastus inermedius, and rectus femoris
what is the longest muscle in the body?
sartorius
define sesamoid bone
this bone is a short bone embedded within a tendon or joint capsule
what are the three basic body types in samatotyping?
ectomorph, mesomorph, and endomorph
what types of muscles maintain a joint in a static position?
stabilizers
name the 3 heads of the triceps brachii
long, medial, and lateral
how many vertebrae are found in the cervical region of the spine?
7
the deltoids and the gluteus maximus are examples of :
penniform muscles
give an example of a class 2 lever system
wheel barrow, can opener, or the MTP joint in plantar flexion
what motions are performed by the iliopsoas?
hip flexion, external rotation concentrically, hip extension and internal rotation eccentrically
movement from the extremities originate and emanate from?
the core
how should a client position themselves for a supine pelvic hold level 1?
lying on back arched naturally, feet positioned close to butt as possible
what % of adult population will experience low back pain?
80%
what is considered to be normal ROM in horizontal abduction?
30 to 40 degrees
what is the motion in a seated cable row? direction of resistance?
shoulder extension concentrically. outward
how can you make the dumbbell pullover a safer exercise?
decline bench
what is a Q angle?
is formed by the longitudinal axis of the femur and the line of pull of the patellar ligament
an individuals mechanic ability to perform multiple joint movements simultaniously under load is primarily based upon what?
the length of the levers or segments connecting these joints
list 2 machines that train the latissimus dorsi?
pull up bar, lat pull down machine, or a row machine
what is a carrying angle?
the angle between the humerus and the forearm
what are the prime movers in a squat?
quadraceps at the knee, and gluteus maximus at the hip
what muscles are antagonists at the hip in hip extension?
hip flexors
what are some of the risks when performing an upright row?
excessive internal rotation during abduction
when a multi-joint compound exercise is executed immediately after a single joint exercise, what type of training is this an example of?
pre-exhaustion
what muscles must be stretched when a client has a protracted shoulder girdle?
pectorolis major, pectorolis minor, subscapularis, and anterior deltoid
a squat, bench press, barbell curl, and a leg press are examples of?
closed kinetic chain exercises
what are the prime movers in a leg press?
vastus lateralis, vastus medialis, vastus intermedius, rectus femoris
when working with loads under 60% of maximum how long should the rest periods be?
45 seconds to 2 minutes
what is the double double training technique?
the user performs 2 different double jointed exercises for the same muscle group back to back
what are the 4 components of a fitness routine?
flexibility, balance/stabilization, strength/hypertrophy, cardiovascular
for hypertrophy effect to occur the repetition range should be?
6-12 reps per set
normal resting heart rates are?
60-80 bpm
force times distance divided by time =?
power
the stretch shortening cycle is the sequence of?
eccentric action, followed by concentric action
normal range of motion for hip extension is
15-30 degrees
how do you treat heat cramps?
rest, gentle stretches, ice, rehydrate
what are symptoms of a sprain?
swelling, limited ROM, discoloration, soreness
what are symptom of cardiac arrest?
heart stops beating, no pulse, no breathing, ischemia(lack of oxygen to the heart)
how much does a cybex hack squat carriage weigh?
65 pounds
what is the weight of a 7 foot olympic bar weigh?
45 pounds
what is the weight of an E-Z curl bar?
25 pounds
how many deaths in th US per year are attributed to lack of physical exercise?
250,000
of people age 55 and older what % report essentially sedentary lifestyles?
38%
