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Study Guide Flashcards

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1
Q

OPT Model

A
  1. Stabilization Endurance - STABILIZATION
  2. Strength Endurance -STRENGTH
  3. Hypertrophy
  4. Maximal Strength
  5. Power - POWER
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2
Q

What does the gastrocnemius do?

A

Plantar flexion of foot at ankle and leg at knee joint

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3
Q

What muscle is lengthened by the gastrocnemius?

A

Anterior tibialis

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4
Q

How many sets in the hypertrophy level of training?

A

3-5 sets

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5
Q

What is the rest time for someone in Stabilization Endurance level?

A

0-90 seconds

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6
Q

What does the overhead squat assess?

A

dynamic flexibility, core strength, balance, and neuromuscular control

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7
Q

What is upper crossed distortion?

A

Forward head and rounded shoulders

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8
Q

What is lower crossed distortion?

A

Anterior tilt to the pelvis (arched lower back)

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9
Q

What is pronation distortion syndrome?

A

Flat feet and internally rotated knees

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10
Q

Global stabilization system does what to muscles?

A

Transfers loads between upper and lower

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11
Q

What is the concentric action of gluteus maximus?

A

Hip extension and external rotation

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12
Q

What system is used when jogging for 30 minutes?

A

Oxidative system

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13
Q

What system is used for a 10 second sprint?

A

ATP-PC system

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14
Q

Dyspnea

A

Comes with clients that have chronic lung disease

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15
Q

Recommended carbohydrate intake?

A

6-10g per lb of body weight

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16
Q

What is altered reciprocal inhibition?

A

An overactive muscle that decreases part of the movement

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17
Q

How many calories in 1g of protein?

A

4 calories

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18
Q

Common overactive muscle during single leg squat?

A

Adductor complex

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19
Q

Adduction

A

Inward

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20
Q

Abduction

A

Outward

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21
Q

Common overactive muscle when arms fall forward?

A

Pec minor

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22
Q

What is an exercise for someone with hypertension?

A

Standing cobra

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23
Q

What does the L.E.F.T. assessment test?

A

Agility and speed

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24
Q

What is a linear relationship during dynamic exercise?

A

Heart rate and oxygen uptake

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25
Q

What spots do you test the skinfold measurment?

A

Bicep, triceps, subscapular, and iliac crest

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26
Q

What is the tempo within the stabilization phase?

A

4/2/1

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27
Q

How much rest time within the strength training stage?

A

3 minutes

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28
Q

What position is the ankle and foot during running?

A

Dorsiflexed when hitting ground

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29
Q

What type of flexibility increases ROM, improves muscle imbalances, and corrects joint motion?

A

Corrective flexibility

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30
Q

How many reps are done in the stabilization endurance phase?

A

12-20 reps

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31
Q

What do acute variables determine?

A

The amount of stress placed on body

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32
Q

What kind of exercise is a single-leg box hop up with stabilization?

A

Balance-power

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33
Q

When should static stretching be performed?

A

After overactive muscles are identified

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34
Q

Which concept goes along with dynamic stretching?

A

Reciprocal inhibition

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35
Q

What type of question is, “What are your top 3 fitness goals?”

A

Non-directive

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36
Q

What is an macrocycle?

A

Annual plan

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37
Q

What level involves a more stable base of support so heavier loads can be handled?

A

Strength level

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38
Q

What does the frontal plane bisect?

A

Front/back halves

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39
Q

What does the sagittal plane bisect?

A

Right/left halves

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40
Q

What does the transverse plane bisect?

A

Upper/lower halves

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41
Q

What plane of motion would a lateral should raise occur in?

A

Frontal plane

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42
Q

What plane of motion would a bicep curl occur in?

A

Sagittal plane

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43
Q

What plane of motion would a oblique twist occur in?

A

Transverse plane

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44
Q

Resistance training program for seniors?

A

Seated machines to standing progressions

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45
Q

What exercise must resist elbow extension?

A

Standing triceps extension

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46
Q

Where are protein strands broken down?

A

Stomach

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47
Q

To avoid muscle strains, joint pain, etc, what concept should be implemented?

A

Periodization

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48
Q

For hypertensive clients, how would you establish HR training?

A

Heart rate response

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49
Q

What disorder is combined with obesity, insulin resistance, and hypertension?

A

Metabolic syndrome

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50
Q

How would you assess lower extremity agility and neuromuscular control?

A

Shark skill test

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51
Q

What type of question is “From our discussion, I understand that your primary goal is to lose 10 lbs in 2 months. Is that correct?”

A

Close-ended question

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52
Q

What type of exercise is a single-leg squat touchdown?

A

Balance-strength exercise

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53
Q

What muscle is a synergist during a chest press?

A

Anterior deltoid

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54
Q

What is a sign that a client has completed an accurate 1RM estimation test?

A

Fails at 3-5 reps

55
Q

What type of strength allows neuromuscular system to perform all types of muscle actions in all POM?

A

Functional strength

56
Q

Where is a measuring site of the Durnin-Womersley formula?

A

Subscapular

57
Q

What muscle is lengthened in lower-crossed syndrome?

A

Transverse abdominis

58
Q

What information is objective for a client?

A

Movement assessment

59
Q

What muscle is underactive if client has anterior pelvic tilt?

A

Gluteus maximus

60
Q

How much water should client consume for every lb lost?

A

16-24 oz

61
Q

A client who has increased functional capacity to adapt to a stressor is in what stage of general adaptation syndrome?

A

Resistance development

62
Q

How many times the heart bpm and how much blood is pumped every beat is…

A

Cardiac output

63
Q

What is Davis’s law?

A

Soft tissue models along the lines of stress

64
Q

What is contraindicated when training a client who is pregnant?

A

Exercise should be done in a supine position after the 1st trimester

65
Q

During overhead squat, an indication of relative flexibility due to tightness of lateral gastrocnemius is…

A

External rotation of the feet

66
Q

Recommended weekly amount of time for moderate-intensity aerobic activity

A

150 mins

67
Q

During overhead squat, client demonstrates excessive anterior pelvic tilt. What muscle is overactive?

A

Latissimus dorsi

68
Q

During sprinting, ankle must be in what position?

A

Dorsiflexion

69
Q

What hormone helps maintain energy supply and breakdown of macronutrients?

A

Cortisol

70
Q

What is an example of an eccentric motion?

A

Landing from a jump

71
Q

What is a high-protein diet commonly associated with?

A

A decrease in glycogen stores

72
Q

What is the term that describes the normal extensibility of all soft tissues that allows full ROM?

A

Flexibility

73
Q

What areas should you focus on during overhead squat assessment from anterior view?

A

Feet and knees

74
Q

What is used to estimate subcutaneous fat beneath the skin?

A

Skinfold measurement

75
Q

What assessment is when the client is in center box of a grid, hands on hips, and standing on one leg?

A

Shark skill test

76
Q

What does BMI determine?

A

Whether client’s weight is appropriate for his/her height

77
Q

What muscle is overactive during overhead squat assessment is client’s feet are turned out?

A

Lateral gastrocnemius

78
Q

What muscle is shortened during a static postural assessment if client has anterior pelvic tilt?

A

Hip flexor complex

79
Q

What does the Karvonen method measure?

A

Heart rate reserve (HRR) method

80
Q

What muscle is under-active if support leg falls inward during a single-leg squat assessment?

A

Gluteus medius

81
Q

What method of cardio should be avoided for a client who demonstrates a low-back arch?

A

Bicycles

82
Q

What muscle is underactive if shoulders elevate when doing pushing assessment?

A

Lower traps

83
Q

How many minutes of an exercise should those starting out with arthritis do?

A

5

84
Q

For Hypertrophy Phase, what phase of the flexibility continuum is most appropriate?

A

Active flexibility

85
Q

What is a plyometric-power exercise?

A

Proprioceptive plyometrics

86
Q

What flexibility continuum is most appropriate for the Power Phase?

A

Functional flexibility

87
Q

How long is a rest interval in the hypertrophy phase?

A

30 secs

88
Q

What is this type of exercise: ball squat, curl to overhead press, ball dumbbell chest press, standing cable row, seated stability ball military press, step-up to balance, and then REPEAT?

A

Vertical loading

89
Q

What is this exercise: lift one leg beside balance leg and then bend from waist to slowly reach hand toward the toes of the balance leg?

A

Single-leg Romanian deadlift

90
Q

What type of exercise is a multiplanar step-up to balance?

A

Leg-stabilization exercise

91
Q

What is appropriate for a pregnant client in third trimester?

A

Ball squat

92
Q

What are the 2 types of fitness goals?

A

Process and product

93
Q

What cognitive-behavior approach involves thoughts influencing behavior?

A

Association and dissociation

94
Q

What technique is expressing the purported meaning of what was just heard?

A

Reflecting

95
Q

When clients identify challenging situation and barriers to exercise, what tool should be used?

A

Self-monitoring

96
Q

What should someone who wants to start a new fitness club do to get the word out about her new business?

A

Promotion

97
Q

Overactive muscles with an excessive forward lean?

A

Small Guys Have Abs - soleus, gastrocnemius, hip flexor complex, abdominal complex

98
Q

Underactive muscles with an excessive forward lean?

A

You lean forward with AGE - anterior tibialis, gluteus maximus, erector spinae

99
Q

Overactive muscles with a lower back arch?

A

Lower back pain hurts like HEL - hip flexors, erector spinae, latissimus dorsi

100
Q

Underactive muscles with a lower back arch?

A

Giver Her Ibuprofen - gluteus maximus, hamstring complex, core stabilizers

101
Q

Overactive muscles when arms fall forward?

A

Praise The Lord - pectoralises, teres major, latissimus dorsi

102
Q

Underactive muscles when arms fall forward?

A

MRR - medial traps, rhomboids, rotator cuff

103
Q

Overactive muscles when feet turn out?

A

Silly Little Bunions - soleus, lateral gastrocnemius, bicep femoris

104
Q

Underactive muscles when feet turn out?

A

My, my get my pretty shoes - medial gastrocnemius, medial hamstring comlex, gracilis, popiteus, sartorius

105
Q

Overactive muscles when knees move inward?

A

A BF’s TFL is very large - adductor complex, bicep femoris, tensor fascia latae, vastus lateralis

106
Q

Best measurement for cardiorespiratory fitness?

A

Maximal oxygen consumption

107
Q

When would energy be derived from anaerobic metabolism?

A

When an athlete begins an activity

108
Q

What do arterioles branch out into?

A

Capillaries

109
Q

What movements occur within the latissimus dorsi when concentrically accelerating?

A

Should extension, adduction, internal rotation

110
Q

What is muscle imbalance?

A

Alteration of muscle length surrounding a joint

111
Q

During glycolysis, what is pyruvic acid converted into?

A

Acetyl coenzyme A

112
Q

Dysfunctional breathing results in the increase of what secondary muscles?

A

Scalenes

113
Q

What term refers to fibrous connective tissue that connect bones?

A

Ligaments

114
Q

What classifies something as a supplement?

A

Non-drug substance in pill or powder form

115
Q

What is true of skeletal muscle?

A

It is voluntary

116
Q

Where is a testing site for the Durnin-Womersley percent body fat test?

A

Iliac crest

117
Q

How should a client warm up for upper-extremity strength test?

A

8-10 reps of light resistance

118
Q

What muscle is shortened in upper-crossed syndrome?

A

Scalenes

119
Q

What assessment measures upper extremity endurance?

A

Push-up test

120
Q

What assessment measures cardiorespiratory fitness level?

A

YMCA step test

121
Q

How should client stretch when compensating with head moving forward?

A

Levator scapulae

122
Q

What does the Rockport walk test determine?

A

Estimated oxygen consumption

123
Q

What superset would be used in the Power Phase?

A

Barbell squat followed by tuck jump

124
Q

Tempo within the hypertrophy phase

A

2/0/2

125
Q

Increasing distance and time of running allows what to happen to someone’s aerobic system?

A

Metabolic specificity

126
Q

How should you stretch before and after physical activity?

A

Static stretching

127
Q

Which exercise would offer best improvement of pec major?

A

Med ball rotation chest pass

128
Q

In a peripheral action setup, what exercise would follow a barbell squat?

A

Seated row

129
Q

What position should ankles, knees, and hips be during takeoff for squat jump?

A

Flexion

130
Q

If client has issues with arms falling forward, what cardio exercise should be avoided?

A

Treadmill

131
Q

What kind of support is tangible and practical?

A

Instrumental support

132
Q

What stage of change is when someone has contemplated going to the gym regularly within the next few weeks?

A

Preparation

133
Q

What kind of support is when the CPT provides step-by-step instructions?

A

Informational

NASM CPT (2 decks)

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