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NASM CPT > VERY IMPORTANT > Flashcards

VERY IMPORTANT Flashcards

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1
Q

Explain the scale of BMI

A

Underweight: <18.5
Normal: 18.5-24.9
Overweight: 25-29.9
Obese: 30-34.9
Obese 2: 35-39.9
Obese 3: >40

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2
Q

Explain the scale of blood pressure

A

Normal: 120/80
Elevated: 120-129/>80
Stage 1 hypertension: 130-139/80-89
Stage 2 hypertension: >140/>90
Hypertensive crisis: >180/>120

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3
Q

What are the 4Ps of Marketing

A

Price, place, product, promoted

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4
Q

What is extrinsic motivation?

A

When someone seeks for an outside source to continue exercising.

EX. Social recognition, awards, implied physical appearance

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5
Q

What is intrinsic motivation?

A

When someone exercises for the internal benefits and doesn’t need outside reason to work out.

Ex. They work out because it relievs stress, increases energy, or just to be challenged.

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6
Q

Example of an outcome goal?

A
  1. Place top 10 in a 10k race
  2. Achieving the level of body fat
  3. Achieving a level of strength
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7
Q

What’s an example of a process goal?

A
  1. Jog for 45 min M-F
  2. Eat 1600cal per day
  3. Strength train 5 days/wk
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8
Q

What are muscle spindles?

A

Sensory receptors that change in LENGTH of the muscle

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9
Q

Golgi tendon organ

A

Sensory receptors that change in TENSION

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10
Q

What is cardiac output?

A

The amount of blood thats pumped in a minute. HR × STROKE VOLUME

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11
Q

Explain the anatomical locations

A

MEDIAL: closer to midline of the body
LATERAL: farther from midline
CONTRALATERAL: opposite side of the body
ANTERIOR: front side
POSTERIOR: back side
PROXIMAL: nearest to center of body
DISTAL: farthest from center of body
INFERIOR: below reference point
SUPERIOR: above reference point

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12
Q

Define isotonic

A

Subdivided into Concentric and eccentric actions

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13
Q

Define isometric

A

Where there’s no change in muscle length and no visible movement such as a push up or a plank

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14
Q

Define isokinetic

A

When speed of movement is fixed. requires special equipment used in labs. not very common

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15
Q

What is a muscle that is agonistic ?

A

An Agonist is the primary muscle
Such as

• Gluteus Maximus is agonistic for hip extension (squats)
• The anterior deltoid is agonist for shoulder flexion(shoulder press)
• Biceps Brachii is agonist for elbow flexion (biceps curl)
• Triceps Brachii is agonist for elbow extension (tricep Pushdown)

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16
Q

What’s a synergist

A

A muscle that assists agonist

Such as
Hamstrings and erector spinae help gluteus Maximus (squats)
Brachioradialis and brachial helps biceps brachii (biceps curl)
Triceps brachii assist the pectoral (chest press)

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17
Q

What is a stabilizer?

A

They contract isometrically, and stabilize the trunk and joints

•Transverse abdominous, internal obliques, multifitus stabilized the LPHC in hip eabdominal,, (squats)
• The rotator cuff muscles stabilize the shoulder during upper body movements

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18
Q

What’s an antagonist?

A

A muscle that’s in direct opposition of the Agonist muscles, such as

•The biceps brachii is antagonist to triceps brachii and elbow extension
•The lats are antagonistic to deltoids in shoulder press

19
Q

What are close chain exercises?

A

Push UPS, pull UPS, squats, and Lunges

20
Q

What are open chain exercises?

A

Biceps curls, lat pull down, bench presses, leg curls, leg extensions,

21
Q

Define length tension relationship

A

The muscles resting length and tension it can produce at rest

22
Q

Define altered length tension relationship

A

When a muscle’s rusty length is too short or too long reducing the amount of force it produces

23
Q

What is reciprocal Inhibition

A

When the agonist receives a signal to contract while the antagonist lengthens

24
Q

What is altered reciprocal inhibition?

A

When an overactive agonist muscle decreases neural drive to the antagonist

25
Q

What is force couple relationship

A

When muscles act in synergy to produce movement

26
Q

What is the ATP - PC system

A

Only used for short duration activities because PC is limited, via Anaerobic pathway

27
Q

Explain glycolysis

A

It occurs in the ctyosol of the cell converting glucose into pyruvate in ATP. An anaerobic process, then convert pyruvate into lactate for ATP. Creates that “burning feeling”. (30-60 sec) (strength training)

28
Q

Define oxidative system

A

An Aerobic process converting food into ATP

29
Q

Acceptable macro ranges

A

Protein 10 to 35% of total calories
Carbs 45 to 65% of total calories
Lipid’s 20% to 35% of total calories

30
Q

List the fat soluble vitamins

A

A, D, E, K

31
Q

List the water soluble vitamins

A

C, B vitamins

32
Q

What is the Durnin-Womersley 4 site measurement?

A

You measure the biceps, triceps, subscapular, and suprailiac ( Man and woman)

33
Q

What is pes planus distortion syndrome

A

Ankles are collapsed in
Knee valgus/internally rotated
Hips add ducted/internally rotated

34
Q

What is lower cross syndrome

A

Hips are Flexed
Pelvis is tilted anteriorly
Lumbar spine excessive lordosis (extension)

Overactive: hips, Lumbar extensors
Underactive: glutes, hamstrings, abs

35
Q

Upper cross syndrome

A

•thoracic spine excessive kyphosis
Shoulders protracted
Head and neck jutted forward

Overactive: pectoralis major/minor
Underactive: middle/lower trapz

36
Q

OVERHEAD SQUAT ASSESSMENT

FEET/KNEES

A

Feet turn out
Overactive: soleus(calves), hamstrings
Underactive: anterior/ posterior tibialis, glutes

Knees cave in
Overactive: TFL (muscles near hip) adductors
Underactive: glutes, anterior/posterior tibialis

37
Q

OVERHEAD SQUAT ASSESSMENT

LOW BACK/ TRUNK

A

Low back arches pulling/ pushing
Overactive: hip flexors, Lumbar extensor, lats
Underactive: glutes, hamstrings, abs

Trunk excessive forward lean
Overactive: hips, soleus, rectus abdominus, external obliques
Underactive: glutes, hamstrings, Lumbar extensors

38
Q

PUSHING ASSESMENT

A

(Low back Arches same as the overhead squat assessment)

Scapula elevation
overactive: levator Scapulae(posterior neck), upper trapz
Underactive: lower trapz

Head juts forward same as pulling assessment
Overactive: levator scapulae, sternocleidomastoid (anterior neck)
Underactive: deep cervical flexor (deep neck muscles)

39
Q

Define synergistic dominance

A

When synergists take over function for a weak muscle

40
Q

What is Davis’s Law?

A

He states that soft tissue models along the line of stress

41
Q

What is autogenic inhibition?

A

A neural impulse that senses tension, this allowing the release of that tension.

42
Q

What muscled are worked In a cable rotation?

A

Hip extension
Knee extensions
Ankle plantarflexion

43
Q

What should u look out for when spotting someone?

A
  1. Regulate # of reps by the client
  2. Have a stable wide stance
  3. Provide lift support
  4. Spot at the wrist
  5. During barbell squats, spotter should be behind lifter w/arms under the clients armpits
  6. CPTs are encouraged to use 2 spotters if needed

NASM CPT (1 decks)

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