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NASM CPT 7 Certification > Top Vocab Words > Flashcards

Top Vocab Words Flashcards

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NASM ® CPT flashcards
1
Q

Reflective flexibility

A

the body’s tendency to take the path of least resistance.

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2
Q

Autogenic inhibition

A

states that a prolonged tendon stimulation inhibits muscle spindles of the same muscle.

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3
Q

Reciprocal inhibition

A

when an agonist receives a signal to contract an inhibitory signal is sent to its antagonist muscle which lengthens

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4
Q

Synergistic dominance

A

when a synergist muscle takes over for an agonist muscle that exhibits a decrease in neural drive.

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5
Q

Precontemplation

A

not thinking about working out (Stage 1 of change)

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6
Q

Gluconeogenesis

A

creation of new glucose via non carbohydrate substrates, such as protein.

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7
Q

Extrinsic motivation

A

reward/recignition (e.g: winning 1st place in a race, cash prize, trophy.

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8
Q

Agonist

A

Prime move for a lift
i.e.
Military Press (deltois; synergist triceps, antagonist; lats)
Bench Press (chest; synergist triceps; antagonist posterior deltoid)
Squats (quads, knee / glutes hip; synergist hamstrings; antagonist psoas

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9
Q

SA Node

A

Pacemaker of the heart.

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10
Q

Pulmonary Artery

A

Takes oxygenated blood away from the heart

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11
Q

Atriums

A

Hold blood

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12
Q

Stage 1 Hypertension

A

Blood Pressure of 140/90

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13
Q

Davis Law

A

states that soft tissue molds along a line of stress

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14
Q

Altered reciprocal inhibition

A

overactive agonist muscle decreases neural drive to a functional antagonist muscle

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15
Q

Sliding filament theory

A

muscle contraction involving actin & myosin sliding past one another shortening muscle during concentric muscle action.

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16
Q

Sliding filament theory-

A

muscle contraction involving actin & myosin sliding past one another
shortening muscle during concentric muscle action.

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17
Q

Intrinsic motivation

A

you feel a sense of satisfaction, belonging (ex: a grandma is happy because
she can play with her grandkids due to exercising regularly)

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18
Q

All-or-nothing principle

A

motor units can’t vary amount of force they generate, they either
contract maximally or not at all.

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19
Q

Length-tension relationship

A

resting length if a muscle and the tension it can produce at this
length, AKA relationship between actin & myosin (myosin is the larger myofilament)

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20
Q

Principle

of specificity

A

states that the body will adapt to specific demands that are placed on it.

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21
Q

Neuromuscular specificity

A

refers to speed of contraction & exercise selection.

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22
Q

Mechanical specificity

A

refers to weight & movement placed on the body.

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23
Q

Type I Muscle Fibers

A

Slow twitch muscle fibers. Think marathon runner.

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24
Q

What type of macronutrients and energy do Type I muscle fibers use?

A

Aerobic / Fat utilization

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25
Q

What type of macronutrients and energy do Type II muscle fibers use?

A

Carbohydrates

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26
Q

Phosphagen

A

high intense / explosive with long recovery (when creatine is
used)

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27
Q

Glycolysis

A

middle (mod intensity)

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28
Q

Oxidation

A

low intense / short rest period.

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29
Q

What are the 6 States of Change

A 
Precontemplation
Contemplation
Preparation
Action
Maintainance
Termination
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30
Q

Precontemplation

A

not thinking about working out

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31
Q

Contemplation

A

thinking about working out within 6months

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32
Q

Preparation

A

exercising but not regularly

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33
Q

Action

A

exercising regularly but not for 6+ months

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34
Q

Maintenance

A

exercising regularly for 6+ months

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35
Q

Termination

A

never going back, not giving into temptations/old habits

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36
Q

What are the 6 planes of motion?

A

Sagittal, Frontal and Transverse.

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37
Q

Sagittal Plane of Motion

A

Divides the body into the left and right halves.

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38
Q

What are common actions of Sagittal plane of motion?

A

flexion and extension

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39
Q

What are common Sagittal exercises?

A

Squat, RDL, bicep curls, tricep extensions, chin up

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40
Q

Frontal plane of motion

A

Divides body into anterior (front) and posterior (back) halves.

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41
Q

What are the actions of the Frontal plane of motion?

A

abduction and adduction

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42
Q

What are common exercises of the Frontal Plane of Motion?

A

lat raises, jumping jacks, band walks

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43
Q

Transverse plane of motion

A

divides body into superior(above) & inferior(below) halves,

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44
Q

Actions of Transverse Plane of Motion

A

Rotation

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45
Q

Common Exercises of Transverse Plane of Motion

A

chest flies, reverse flies, curtsy lunge, cable rotation

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46
Q

BMI

A

Body Mass Index = height/weight

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47
Q

Normal/healthy BMI

A

18.5-24.9

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48
Q

Overweight BMI

A

25 - 29.9

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49
Q

Obease BMI

A

30 + BMI

50
Q

High blood pressure = Hypertension

A

140/90

51
Q

Normal blood pressure

A

120/80 or below

52
Q

Systolic Blood Pressure

A

top number

53
Q

Diastolic Blood Pressure

A

bottom number

54
Q

Atria (atrium)

A

superior chambers of the heart, act as a reservoir

55
Q

Ventricles

A

inferior chambers of the heart

56
Q

Arteries

A

blood vessels that go away from the heart

57
Q

Veins

A

blood vessels that go toward the heart

58
Q

Sinoatrial node (SA node)

A

pacemaker of the heart

59
Q

Left ventricle

A

delivers oxygenated blood to the rest of the body

60
Q

Right atria

A

gathers deoxygenated blood from the body

61
Q

Capillaries

A

smallest blood vessels, site of exchange of elements between blood & tissue

62
Q

Stroke volume

A

amount of blood pumped out of the heart with each contraction

63
Q

Lean Body Mass Equation

A

Lean body mass = scale weight - fat mass

64
Q

Tanaka

A

Tanaka = 208 - (.7 x age)

65
Q

HRR Equation

A

HRR = (HR max - HRrest) x target

intensity + HR rest

66
Q

***Heart Rate Reserve

A

~ Karvonen method

= target heart rate***

67
Q

What are the 6 Performance Tests?

A 
Bench Press
Push-up
Shark skill
40 yd dash
LEFT Test
Pro shuttle
68
Q

What does the Bench Press test for?

A

Strength

69
Q

What does the push-up test for?

A

endurance

70
Q

What is the Shark skill test and what does it test for?

A

Single leg hop back & forth into correct boxes.

Tests for lower body agility.

71
Q

What is the LEFT test and what does it test for?

A

Run, backpedal, shuffle, carioca, sprint

Tests for agility

72
Q

What is the Pro Shuttle and shat does it test for?

A

run 5, 10 yds back, turn sprint 5 yds

Tests for agility

73
Q

What are the 3 cardio tests?

A

YMCA
Rockport
1.5 Mile Run

74
Q

YMCA Cardio Test

A

step onto 12” box for 1min aiming for

96steps for total of 3min

75
Q

What is the Rockport “Talk Test”

A

walk mile as fast as you can

76
Q

What is the 1.5 mile test?

A

Rn 1.5 miles as fast as you can.

77
Q

Zone 1 Cardio

A

65% - 75% Max HR

78
Q

Zone 2 Cardio

A

76% - 85% Max HR

79
Q

Zone 3 Cardio

A

86% - 95% MAX HR

80
Q

Balance Stabilization

A

no movement in balancing leg (ex: SL balance to reach, SL balance)

81
Q

Balance Strength

A

full range of motion in balancing leg (ex: SL squat, SL RDL)

82
Q

Balance power

A

dynamic movement to controlled (multiplanar hop to stabilization, multiplanar
SL box hop up with stabilization)

83
Q

Core Stabilization

A

no spinal movement(ex: plank, floor bridges, floor prone cobra)

84
Q

Core Strength

A

little spinal movement (ex: reverse crunch, MB crunches)

85
Q

Core power

A

fast power (MB oblique throw, soccer throw, MB wood chop throw)

86
Q

Local muscles

A

stabilize spine, near vertebrae (multifidius, TVA, QL, pelvic floor muscle)

87
Q

Global muscles

A

superficial, move trunk, concentric force & eccentric deceleration (Obliques,
Erector spinae, Lats, Psoas, Rectus Abdominis)

88
Q

Plyo Stabilization

A

little joint movement, 3-5sec holds on landing (ex: squat jump with with
stabilization, box jump up with stabilization)

89
Q

Plyo Strength

A

full range of motion, repetitive (ex: squat jump, tuck jump, butt kick)

90
Q

Plyo power

A

functional, fast/explosive (ex: ice skaters, SL power step up)

91
Q

Proprioceptively challenging progression

A

floor -> balance beam -> half foam roller -> foam pad -> balance
disc -> wobble board -> bosu ball

92
Q

Body position balancing progression

A

bilateral/stable -> unilateral/stable -> bilateral unstable-> unilateral unstable

93
Q

Corrective (static stretching)

A

1-3 sets, 30sec [phase 1]

94
Q

Active (active-isolated stretching)

A

1-3sets, 1-2sec holds, 5-10reps [phase 2, 3, 4]

95
Q

Functional

dynamic stretching

A

1set, 10-15reps, 3-10exercises [phase 5] ex: prisoner squat

96
Q

Speed

A

the ability to move the body in one direction as fast as possible (ex: 40yd dash)

97
Q

Agility

A

the ability to accelerate/decelerate as fast as possible (ex: LEFT drill, figure 8)

98
Q

Quickness

A

the ability to react in all 3 planes of motion (ex: ladders, side shuffle)

99
Q

How long should beginners wait to do SAQ Drills after completing them?

A

48-72 Hours

100
Q

SAQ cues

A

knees straight ahead, neutral spine

101
Q

Triple flexion of lead leg,

A
102
Q

hip flexion,

A
103
Q

knee flexion,

A
104
Q

dorsiflexion

A
105
Q

During sprinter drills, what should the foot position be when it strikes the ground?

A

Dorsiflexed

106
Q

Backside mechanics

A
107
Q

Triple extension

A

hip extension, knee extension, plantarflexion

108
Q

What should the trailing leg look like during cable rotations?

A

triple extension

109
Q

Nervous system

A

provides a communication network within the body, stimulates human
movement through muscle contractions, provide sensory info to brain

110
Q

Neuron

A

basic unit of nervous system, comprised axon, cell body & dendrites

111
Q

Mechanoreceptors

A

sensitive to change in length of muscle & rate of change muscle spindles
(length/stretch) golgi tendon (tension)

112
Q

Skeletal system

A

provides framework of our body, supports & protects vital organs,provides framework of our body, supports & protects vital organs

113
Q

Osteoporosis

A

reduced bone mineral density which increases risk of fracture

114
Q

Osteopenia

A

lower than normal bone mineral density, precursor to osteoporosis

115
Q

Muscular system

A

links nervous & skeletal system, generates forces that move human body

116
Q

Open-chain exercises

A

distal extremities (hands/feet) move, ex: bench press, leg extensions

117
Q

Closed-chain exercises

A

distal extremities (hands/feet) fixated, ex: squat, chin up, push-up

118
Q

Agonist

A

main mover,

119
Q

Antagonist

A

opposite side of agonist (agonist= bicep antag= tricep)

120
Q

Synergist

A

assisting muscle,Stabilizer = stabilize (TVA, Rotator Cuff)

121
Q

Force-couple relationship

A

synergistic action of multiple muscles working together to produce
movement around a joint (ex: upper & lower traps, serratus anterior help move scapulas upward).

NASM CPT 7 Certification (7 decks)

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