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NASM-CPT > WEAK STUFF > Flashcards

WEAK STUFF Flashcards

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NASM ® CPT flashcards
1
Q

What are osteoclasts?

A

Bone cells responsible for removing bone tissue

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2
Q

What are osteoblasts?

A

Cells that are responsible for bone formation

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3
Q

What are the ends of long bones called?

A

Ephiysus

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4
Q

The shaft portion of a long bone

A

Periosteum

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5
Q

Where bone marrow is stored

A

Medullar cavity

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6
Q

What initiates the electrical impulse to contract the hear?

A

SA Node

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7
Q

What receives and delays the electrical impulse in the heart and directs them to the walls and ventricles?

A

AV Node

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8
Q

Largest artery in the hear that carries blood away from the heart

A

Aorta

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9
Q

Bones involved in respiration:

A

Sternum, Ribs, Vertebrae

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10
Q

Muscles involved with inspiration

A

Diaphragm, External intercostals, Scalenes, sternocleidomastoid, pectoralis major

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11
Q

muscles involved with expiration

A

internal intercostals, abdominals

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12
Q

resting oxygen consumption rate (1 MET)

A

3.5ml of oxygen per kg of bodyweight per minute

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13
Q

Respiratory Quotient (RQ) indicating 100% of energy fueled by carbohydrates

A

0.7

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14
Q

Respiratory Quotient (RQ) indicating 100% of energy fueled by fat

A

1.0

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15
Q

Force-Couple that produces trunk rotation

A

internal & external obliques

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16
Q

Force-Couple that produces upward rotation of the scapula

A

Upper Trapezius and the lower portion of the serratus anterior

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17
Q

Force-Couple that produces hip & knee extension during walking, running, etc.

A

Gluteus Maximus, Quadriceps, Calve muscles

18
Q

Force-Couple that produces plantarflexion at the foot and ankle complex

A

gastrocnemius, peroneus longus, tibialis posterior

19
Q

force-couple that produces shoulder abduction

A

deltoid and rotator cuff

20
Q

Zone 2 Heart Rate Percentage range

A

76%-85%

21
Q

Method of action that static stretching uses primarily

A

autogenic inhibition

22
Q

what is autogenic inhibition?

A

When neural impulses of the GTO are greater than the impulses of the muscle contractions creating an inhibition effect

23
Q

How long do you hold a static stretch? Why?

A

30 seconds, it takes that long for the GTO to override the muscle spindle

24
Q

Active-Isolated stretching is included in what level of flexibility?

A

Active Flexibility

25
Q

Dynamic stretching is included in what level of flexibility?

A

Functional flexibility

26
Q

Active-isolated stretching uses what method of action?

A

reciprocal inhibition

27
Q

active-isolated stretching acute variables

A

1-2 seconds for 5-10 reps

28
Q

dynamic stretching acute variables

A

1-2 sets of 10-15 reps for 3-10 exercises

29
Q

Heart Rate Reserve/Karvonen method

A

[(HRmax-HRrest) x intensity]+HRrest

30
Q

what is reciprocal inhibition?

A

the simultaneous contraction of one muscle(agonist) and the relaxation of another(antagonist)

31
Q

What kind of muscles make up the local core stabilization system?

A

Type 1

32
Q

What muscles make up the local stabilization system?

A
  • TVA
  • internal obliques
  • multifidus
  • pelvic floor musculature
  • diaphragm
33
Q

Name some core stabilization exercises

A

Marching, Floor Bridge, Floor Prone Cobra, Prone Iso Ab (plank)

34
Q

Name some core strength exercises

A

Ball Crunch, back extensions, reverse crunch, cable rotations

35
Q

Name some core power exercises

A

Rotation chest pass, MB pullover throw, Front MB oblique throw, Soccer throw

36
Q

What is the progression of balance surfaces?

A

Floor, balance beam, half foam roll, foam pad, balance disc

37
Q

Recommended protein intake for a sedentary adult

A

.8 grams per kg of bodyweight (.4g/lb)

38
Q

Recommended protein intake for strength athletes

A

1.2-1.7g/kg or 0.5-0.8 g/lb (10-35% of diet)

39
Q

recommended protein intake for endurance athletes

A

1.2-1.4g/kg or 0.5-0.6g/lb

40
Q

How many ounces of fluid should you drink before exercise?

A

1.75 to 2.75 cups or 14-22 ounces

41
Q

How many ounces of fluid should you drink for every pound of bodyweight lost during exercise?

A

16-24 ounces

42
Q

Amount of water men and women should drink per day?

A

3L and 2.2 L

NASM-CPT (4 decks)

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