Study Guide Flashcards
OPT Model
- Stabilization Endurance - STABILIZATION
- Strength Endurance -STRENGTH
- Hypertrophy
- Maximal Strength
- Power - POWER
What does the gastrocnemius do?
Plantar flexion of foot at ankle and leg at knee joint
What muscle is lengthened by the gastrocnemius?
Anterior tibialis
How many sets in the hypertrophy level of training?
3-5 sets
What is the rest time for someone in Stabilization Endurance level?
0-90 seconds
What does the overhead squat assess?
dynamic flexibility, core strength, balance, and neuromuscular control
What is upper crossed distortion?
Forward head and rounded shoulders
What is lower crossed distortion?
Anterior tilt to the pelvis (arched lower back)
What is pronation distortion syndrome?
Flat feet and internally rotated knees
Global stabilization system does what to muscles?
Transfers loads between upper and lower
What is the concentric action of gluteus maximus?
Hip extension and external rotation
What system is used when jogging for 30 minutes?
Oxidative system
What system is used for a 10 second sprint?
ATP-PC system
Dyspnea
Comes with clients that have chronic lung disease
Recommended carbohydrate intake?
6-10g per lb of body weight
What is altered reciprocal inhibition?
An overactive muscle that decreases part of the movement
How many calories in 1g of protein?
4 calories
Common overactive muscle during single leg squat?
Adductor complex
Adduction
Inward
Abduction
Outward
Common overactive muscle when arms fall forward?
Pec minor
What is an exercise for someone with hypertension?
Standing cobra
What does the L.E.F.T. assessment test?
Agility and speed
What is a linear relationship during dynamic exercise?
Heart rate and oxygen uptake
What spots do you test the skinfold measurment?
Bicep, triceps, subscapular, and iliac crest
What is the tempo within the stabilization phase?
4/2/1
How much rest time within the strength training stage?
3 minutes
What position is the ankle and foot during running?
Dorsiflexed when hitting ground
What type of flexibility increases ROM, improves muscle imbalances, and corrects joint motion?
Corrective flexibility
How many reps are done in the stabilization endurance phase?
12-20 reps
What do acute variables determine?
The amount of stress placed on body
What kind of exercise is a single-leg box hop up with stabilization?
Balance-power
When should static stretching be performed?
After overactive muscles are identified
Which concept goes along with dynamic stretching?
Reciprocal inhibition
What type of question is, “What are your top 3 fitness goals?”
Non-directive
What is an macrocycle?
Annual plan
What level involves a more stable base of support so heavier loads can be handled?
Strength level
What does the frontal plane bisect?
Front/back halves
What does the sagittal plane bisect?
Right/left halves
What does the transverse plane bisect?
Upper/lower halves
What plane of motion would a lateral should raise occur in?
Frontal plane
What plane of motion would a bicep curl occur in?
Sagittal plane
What plane of motion would a oblique twist occur in?
Transverse plane
Resistance training program for seniors?
Seated machines to standing progressions
What exercise must resist elbow extension?
Standing triceps extension
Where are protein strands broken down?
Stomach
To avoid muscle strains, joint pain, etc, what concept should be implemented?
Periodization
For hypertensive clients, how would you establish HR training?
Heart rate response
What disorder is combined with obesity, insulin resistance, and hypertension?
Metabolic syndrome
How would you assess lower extremity agility and neuromuscular control?
Shark skill test
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?”
Close-ended question
What type of exercise is a single-leg squat touchdown?
Balance-strength exercise
What muscle is a synergist during a chest press?
Anterior deltoid
What is a sign that a client has completed an accurate 1RM estimation test?
Fails at 3-5 reps
What type of strength allows neuromuscular system to perform all types of muscle actions in all POM?
Functional strength
Where is a measuring site of the Durnin-Womersley formula?
Subscapular
What muscle is lengthened in lower-crossed syndrome?
Transverse abdominis
What information is objective for a client?
Movement assessment
What muscle is underactive if client has anterior pelvic tilt?
Gluteus maximus
How much water should client consume for every lb lost?
16-24 oz
A client who has increased functional capacity to adapt to a stressor is in what stage of general adaptation syndrome?
Resistance development
How many times the heart bpm and how much blood is pumped every beat is…
Cardiac output
What is Davis’s law?
Soft tissue models along the lines of stress
What is contraindicated when training a client who is pregnant?
Exercise should be done in a supine position after the 1st trimester
During overhead squat, an indication of relative flexibility due to tightness of lateral gastrocnemius is…
External rotation of the feet
Recommended weekly amount of time for moderate-intensity aerobic activity
150 mins
During overhead squat, client demonstrates excessive anterior pelvic tilt. What muscle is overactive?
Latissimus dorsi
During sprinting, ankle must be in what position?
Dorsiflexion
What hormone helps maintain energy supply and breakdown of macronutrients?
Cortisol
What is an example of an eccentric motion?
Landing from a jump
What is a high-protein diet commonly associated with?
A decrease in glycogen stores
What is the term that describes the normal extensibility of all soft tissues that allows full ROM?
Flexibility
What areas should you focus on during overhead squat assessment from anterior view?
Feet and knees
What is used to estimate subcutaneous fat beneath the skin?
Skinfold measurement
What assessment is when the client is in center box of a grid, hands on hips, and standing on one leg?
Shark skill test
What does BMI determine?
Whether client’s weight is appropriate for his/her height
What muscle is overactive during overhead squat assessment is client’s feet are turned out?
Lateral gastrocnemius
What muscle is shortened during a static postural assessment if client has anterior pelvic tilt?
Hip flexor complex
What does the Karvonen method measure?
Heart rate reserve (HRR) method
What muscle is under-active if support leg falls inward during a single-leg squat assessment?
Gluteus medius
What method of cardio should be avoided for a client who demonstrates a low-back arch?
Bicycles
What muscle is underactive if shoulders elevate when doing pushing assessment?
Lower traps
How many minutes of an exercise should those starting out with arthritis do?
5
For Hypertrophy Phase, what phase of the flexibility continuum is most appropriate?
Active flexibility
What is a plyometric-power exercise?
Proprioceptive plyometrics
What flexibility continuum is most appropriate for the Power Phase?
Functional flexibility
How long is a rest interval in the hypertrophy phase?
30 secs
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?
Vertical loading
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?
Single-leg Romanian deadlift
What type of exercise is a multiplanar step-up to balance?
Leg-stabilization exercise
What is appropriate for a pregnant client in third trimester?
Ball squat
What are the 2 types of fitness goals?
Process and product
What cognitive-behavior approach involves thoughts influencing behavior?
Association and dissociation
What technique is expressing the purported meaning of what was just heard?
Reflecting
When clients identify challenging situation and barriers to exercise, what tool should be used?
Self-monitoring
What should someone who wants to start a new fitness club do to get the word out about her new business?
Promotion
Overactive muscles with an excessive forward lean?
Small Guys Have Abs - soleus, gastrocnemius, hip flexor complex, abdominal complex
Underactive muscles with an excessive forward lean?
You lean forward with AGE - anterior tibialis, gluteus maximus, erector spinae
Overactive muscles with a lower back arch?
Lower back pain hurts like HEL - hip flexors, erector spinae, latissimus dorsi
Underactive muscles with a lower back arch?
Giver Her Ibuprofen - gluteus maximus, hamstring complex, core stabilizers
Overactive muscles when arms fall forward?
Praise The Lord - pectoralises, teres major, latissimus dorsi
Underactive muscles when arms fall forward?
MRR - medial traps, rhomboids, rotator cuff
Overactive muscles when feet turn out?
Silly Little Bunions - soleus, lateral gastrocnemius, bicep femoris
Underactive muscles when feet turn out?
My, my get my pretty shoes - medial gastrocnemius, medial hamstring comlex, gracilis, popiteus, sartorius
Overactive muscles when knees move inward?
A BF’s TFL is very large - adductor complex, bicep femoris, tensor fascia latae, vastus lateralis
Best measurement for cardiorespiratory fitness?
Maximal oxygen consumption
When would energy be derived from anaerobic metabolism?
When an athlete begins an activity
What do arterioles branch out into?
Capillaries
What movements occur within the latissimus dorsi when concentrically accelerating?
Should extension, adduction, internal rotation
What is muscle imbalance?
Alteration of muscle length surrounding a joint
During glycolysis, what is pyruvic acid converted into?
Acetyl coenzyme A
Dysfunctional breathing results in the increase of what secondary muscles?
Scalenes
What term refers to fibrous connective tissue that connect bones?
Ligaments
What classifies something as a supplement?
Non-drug substance in pill or powder form
What is true of skeletal muscle?
It is voluntary
Where is a testing site for the Durnin-Womersley percent body fat test?
Iliac crest
How should a client warm up for upper-extremity strength test?
8-10 reps of light resistance
What muscle is shortened in upper-crossed syndrome?
Scalenes
What assessment measures upper extremity endurance?
Push-up test
What assessment measures cardiorespiratory fitness level?
YMCA step test
How should client stretch when compensating with head moving forward?
Levator scapulae
What does the Rockport walk test determine?
Estimated oxygen consumption
What superset would be used in the Power Phase?
Barbell squat followed by tuck jump
Tempo within the hypertrophy phase
2/0/2
Increasing distance and time of running allows what to happen to someone’s aerobic system?
Metabolic specificity
How should you stretch before and after physical activity?
Static stretching
Which exercise would offer best improvement of pec major?
Med ball rotation chest pass
In a peripheral action setup, what exercise would follow a barbell squat?
Seated row
What position should ankles, knees, and hips be during takeoff for squat jump?
Flexion
If client has issues with arms falling forward, what cardio exercise should be avoided?
Treadmill
What kind of support is tangible and practical?
Instrumental support
What stage of change is when someone has contemplated going to the gym regularly within the next few weeks?
Preparation
What kind of support is when the CPT provides step-by-step instructions?
Informational
