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NASM CPT > SUMMARIES > Flashcards

SUMMARIES Flashcards

1
Q

Intentions are a good predictor of behavior, but what has been shown to help translate intentions into behavior?

A

planning

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2
Q

Self-esteem and body image are said to have which type of relationship?

A

reciprocal

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3
Q

The anterior oblique subsystem includes which 3 muscle groups?

A

Adductor (inner) thigh muscles, obliques, and hip external rotators

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4
Q

Inadequate hydration and mild dehydration can have several negative effects on athletic performance, including which of the following?

A

decreased blood flow

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5
Q

What structure in the heart transfers the electrical signal from the sinoatrial (SA) node to the atrioventricular (AV) node?

A

internodal pathway

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6
Q

According to current research, what is the optimal range of daily protein intake to maximize muscle protein synthesis?

A

1.6-2.2 g/kg of body weight

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7
Q

Vitamin C has a role in which 2 functions?

A

collagen synthesis

immunity

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8
Q

Which muscle functions in a feed-forward mechanism in anticipation of limb movements?

A

multifidus

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9
Q

At what age is the adolescent brain considered to be fully developed?

A

25

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10
Q

Appropriately loaded eccentric muscle actions performed as part of an exercise routine have been shown to increase ____ _____ stimulation greater than concentric actions.

A

anabolic hormone

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11
Q

T/F: Internal and external obliques functioning as a force couple to create trunk rotation

A

TRUE

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12
Q

____-_____ vitamins are stored in fat and can build up in the body much more quickly than ______-_____ vitamins… resulting in increased risk of toxicity

A

Fat-soluble

water-soluble

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13
Q

What is the function of the neuromuscular junction?

A

the site where the nervous system and muscle fibers communicate

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14
Q

For what is vitamin D most important?

A

bone health

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15
Q

Which protein structure is important for muscular contractions by providing a binding site?

A

troponin

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16
Q

The blood pressure cuff is inflated to a value of __ to __ mm Hg above the point at which the pulse can no longer be felt at the wrist.

A

20 to 30

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17
Q

What 3 things need to be considered when planning a VT1 test?

A

talk test, exercise modality, and stage duration

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18
Q

How often is it recommended to reassess clientele?

A

every month

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19
Q 
Waist Hip Ratio chart:
Men:
Low
Moderate 
High

Women:
Low
Moderate
High

A 
Men
Low
0.95 or lower
Moderate
0.96–1.0
High
1.0 or higher
Women
Low
0.80 or lower
Moderate
0.81–0.85
High
0.86 or higher
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20
Q

the degree that tests specifically measure what they are intended to measure

A

validity

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21
Q

the ability of the test to produce consistent and repeatable results

A

reliability

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22
Q

9 signs/symptoms that merit immediate termination of assessment:

A
  1. Chest pain
  2. Systolic blood pressure drop below pre exercise measurement by more than 10mm/Hg
  3. Excessive elevation in blood pressure where SBP exceeds 250 mmHg or DBP exceeds 115 mm/HG
  4. Visible signs of unusual fatigue, shortness of breath, or wheezing
  5. Indications of poor blood supply to the head/face (feelings of lightheadedness/nausea, pale skin, blue coloration around mouth, or cold/clammy skin)
  6. Evidence of increasing uncoordinated movements, dizziness, confusion, loss of consciousness (lack of oxygen to the brain)
  7. Sharp leg pain or cramping that usually disappears after exercise
  8. Individual chooses to stop
  9. Malfunction or failure of exercise equipment
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23
Q

Mobility is a combination of which two musculoskeletal components?

A

flexibility and joint ROM

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24
Q

Which sense provides information to the central nervous system about where the body is in space?

A

somatosensory system

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25
Q

_____ ____, when properly activated, creates tension in thoracolumbar fascia, contributing to spinal stiffness, and compresses sacroiliac joint, increasing stability.

A

Transverse abdominis

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26
Q

Asking a client to close their eyes during a balance exercise would challenge which system?

A

vestibular system

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27
Q

An appropriate cue that can be given to a client to properly perform the drawing-in maneuver: To perform the drawing-in maneuver, pull in the region just below the ____ toward the spine.

A

navel

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28
Q

Contraction of the hamstring and rectus abdominis muscles create what motion of the pelvis in the sagittal plane?

A

posterior pelvic tilt

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29
Q

The center of gravity moves in which direction when the knees and hips are equally flexed bilaterally?

A

inferiorly

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30
Q

Susan’s quadriceps have been identified as overactive. What 2 types of flexibility training should be used first to help improve this muscle imbalance?

A

SMR and static stretching of the quads

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31
Q

What does optimal reactive performance of any activity depend on?

A

speed of force generation

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32
Q

What is defined as the ability to generate force as quickly as possible?

A

rate of force production

33
Q

Which sense provides information about changes in pressure on the skin, muscle length, and joint angles?

A

somatosensory system

34
Q

Which essential component of an OPT workout is beneficial for developing stability, muscular endurance, hypertrophy, strength, power, and athleticism?

A

resistance training

35
Q

Balance is best described as which of the following?

A

the ability to maintain control of the body while in a STATIC position

36
Q

Resistance band exercises are best utilized in which phases of the OPT model?

A

Phase 2 and 5

37
Q

The hip hinge is an important fundamental movement. During a hip hinge, what movements are occurring?

A

flexion and extension

38
Q

What is the minimum weekly goal of energy expenditure from combined physical activity and exercise for obese clients?

A

1,200 kcal

39
Q

Medicine balls, sandbags, and _____ are modalities that allow for the most multiplanar motion.

A

ViPR

40
Q

A hypertensive client is taking a beta-blocker medication. What is the most appropriate method to monitor exercise intensity?

A

the talk test

41
Q

What are the two primary actions of the muscle spindle?

A

sense the change in muscle length and the speed of length change

42
Q

Which muscles are typically underactive when the feet turn out?

A

anterior and posterior tibialis

43
Q

the pancreas secretes….

A

insulin

44
Q

What is explained by the sliding filament theory?

A

the shortening of a sarcomere to produce a muscle contraction

45
Q

Correct order of fascia, starting with most superficial:

A

epimysium > perimysium > endomysium

46
Q

The generic modifiable factors that impact behavior

A

determinants

47
Q

what component of breathing improves blood flow back to the heart

A

inspiration with a decrease in intrathoracic pressure

48
Q

the number of sidewalks in a community is an example of:

A

the built environment

49
Q

Which of the following modalities will provide the most benefits to Phases 1, 4 and 5 of the OPT model?

A

sandbags

50
Q

example of a total-body power focused movement

A

two-arm push press

51
Q

fibrous tissue connecting bone to bone

A

ligament

52
Q

in which phase of the stretch shortening cycle is stored elastic energy converted to explosive force production?

A

amortization

53
Q

Recommended rest between SAQ reps for beginners?

A

15-60 seconds

54
Q

NASM Code of Professional Conduct requiring that client records are disposed of in a secure manner:

A

confidentiality

55
Q

what muscle is responsible for normal resting state (quiet) breathing?

A

diaphragm

56
Q

the last portion of the training session involves:

A

resistance training

57
Q

exercise that targets the global muscles:

A

back extension

58
Q

the muscle targeted by the tubing (shoulder) internal rotation exercise

A

subscapularis

59
Q

2 MEDICAL PRECAUTIONS for self-myofascial techniques

A

joint hypermobility and scoliosis

60
Q

what is magnesium classified as?

A

macromineral

61
Q

overtraining results in what (regarding cortisol)?

A

high levels of cortisol, leading to a catabolic environment

62
Q

clients ambivalent about change are in the ____ stage

A

contemplation

63
Q

what test is used to measure lateral speed and agility?

A

Lower extremity functional test (LEFT)

64
Q

which heart chamber receives oxygenated blood and pumps it to the body?

A

left ventricle

65
Q

what is the most effective exercise type to increase proprioceptive demand sin training?

A

exercising with free weights

66
Q

mechanism of action with self myofascial rolling?

A

autogenic inhibition

67
Q

component of blood responsible for clotting

A

platelets

68
Q

end-systolic volume: the amount of blood remaining in the ventricle ____ contraction

A

after

69
Q

exercise thats most challenging for the antirotational stabilizing muscles

A

kettlebell RDL

70
Q

active and dynamic stretching utilize the _____ ____ action

A

reciprocal inhibition

71
Q

plyometric training variable determined by a client’s fitness level, current training program, training history, injury history and training goals

A

training trequency

72
Q

what is reached when working at VT2?

A

the level at which the body can work at its highest sustainable steady-state intensity for more than a few minutes

73
Q

before amino acids can be used to make ATP, they go through __________

A

gluconeogenesis

74
Q

the body can adapt to new demands while becoming stronger and more resiliant through _____ _____

A

progressive overload

75
Q

HIIT workouts can provide:

A

comparable results to traditional cardio in a compressed period with a smaller volume of work

76
Q

if pyruvate is being created faster than oxygen in glycolysis, what happens to the pyruvate?

A

the pyruvate will be converted to lactate

77
Q

closing your eyes during a balance exercise challenges the

A

visual system

78
Q

SAQ drill sets for older adults

A

1 to 2

79
Q

golgi tendon organ:

A

sense change in muscle tension and speed of chasnge

NASM CPT (24 decks)

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