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NASM CPT

NASM
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Terms in this set (107)

Best time to measure heart rate
Morning when u wake up
2 cardio assessments
1. YMCA 3-min step test
2. Rockport walk test
3 ways to get body fat %
1. Underwater weighing
2. Bio electric impedance
3.skin fold measurements
Which muscle is responsible for concentrically accelerating hip extension and external rotation
Gluteus Maximus
What do you call measurable data regarding a client's physical state, such as body composition, movement assessments, and cardiorespiratory ability?
Objective information
What are the 2 main calf muscles that are responsible for concentrically accelerating plantar flexion?
1.Gastrocnemius
2. Soleus
During OHSA, what are the probable overactive muscles when the feet turn out,
Biceps femoris, Soleus, & lateral gastrocnemius
What do you call information gathered from a client that includes their occupation, lifestyle, and medical background?
Subjective information
During OHSA what are the probable overactive muscles when the knees move inward?
Adductors, biceps femoris, TFL, vastus lateralis
What is the percentage of fat intake that Athletes are recommended to consume?
20%-25% of total caloric intake should be fat
What 3 energy components =TEE total energy expenditure?
1. (RMR) resting metabolic rate
2. Thermic effect of food (TEF)
3. Energy expended during physical activity
5 things carbs do for body
1. Nutrition
2. Satiety
3. Cellular fluid balance
4. Blood sugar levels
5. Protein conservation
How much extra fluid should a person consume for every 15-20 mins of exercise?
6-12 ounces (about 1.5 cups)
4 scenarios where supplemental protein may be helpful
1. Quick amino acid consumption before or after weight training
2. Replace whole-food protein for weight loss
3. When whole-food is not available
4. weight conscious athletes (body builders, wrestlers) preparing for competition
3 nutrients that should not be around 100% of DV
1. Vitamin A
2. Beta carotene(contraindicated for smokers)
3. Calcium
Amount of energy expended while at rest? (70% total energy expenditure TTE)
RMR resting metabolic rate
4 steps in model of verbal communication
1 what speaker means
2 what's speaker says
3 what listener hears
4 what listener thinks speaker means
High carb diets >60%
Dean Ornish diet & Pritkin diet
Recommended caloric intake of carbs
45-65%
how many % of fluid loss will adversely affect circulatory functions and decrease performance
2%
Nondirective or open-ended questions are what type of questions?
Cannot be answered with one word
Another term for "overactive muscles"
Muscle tightness
Sagital plane
Divides body right and left
Frontal/coronal plane
Divides body front and back (dorsal & ventral)
What are the 3 muscle actions
Concentric, eccentric, isometric
Another word for "under active muscles"
Muscle Weakness
Beta-Blockers (medications) are prescribed for people with_?
High blood pressure and arrhythmias
Shark skill test is to asses where?
Low extremity (legs)
This chamber of the heart gathers oxygenated blood coming to the heart from the lungs
Left atrium
Give the straight percentage method equation for calculating a clients target heart rate
(220-age) x desired intensity
Which muscles have decreased neural control once a client has had an ankle sprain?
Glutes
Name the muscles involved in respiratory inspiration
Diaphragm, external intercostals, scalenes, sternocleidomastoid, pectoralis minor
The 3 guidelines for the trainer when taking the radial pulse of a client
1. Gentle touch
2. Take pulse when client is calm
3. 3 days same time each day
Biomechanics is...
The science concerned with the internal and external forces acting on the human body and the effects produced by these forces.
The heart rate training zone between 76-85% that increases both aerobic and anaerobic endurance
Zone 2
Name the functional unit of the muscle that lies in the space between 2 z-lines. It produces muscular contraction and is formed by repeating sections of actin & myosin
Sarcomere
Systolic blood pressure
Pressure within the arterial system after the heart contracts
% of the 3 heart rate training zones
Zone 1: 0-75%
Zone 2: 76-85%
Zone 3: 86%-95%
Diastolic blood pressure
Pressure within the arterial system when the heart is resting and filling with blood
Muscles that assist the prime movers
Synergists
Waist-to-hip ratio for males & females that puts them at greater risk for disease
>0.95 men
>0.80 women
Risk for disease increases when an overweight persons BMI level is ___.
25+
What is the BMI range for a person who is at cer high risk for disease?
35-39.99
Sensory receptors responsible for sensing distortion in body tissues
Mechanoreceptors
How long should you wait to take the pulse after 3-min step test?
After 5 seconds check pulse for 1 min
GOLGI TENDON ORGAN is a receptor sensitive to change in ___ of the muscle and the rate of that change
TENSION
MUSCLE SPINDLE is a receptor sensitive to changing ___of the muscle and the rate of the change
LENGTH
Autogenic inhibition
The process in which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles
Synergist, agonist, antagonist, stabilizer
...
Name the synergist, agonist, antagonist, stabilizer during a squat exercise
Agonist: glutes, quad
Synergist: hamstring
Stabilizer: transV Abs
Antagonist: psoas
Functional unit of the nervous system
Neuron
Agonist
Muscle that causes motion
Antagonist
A muscle that can move the joint opposite to the movement produced by the movement
Synergist
A muscle that assists another muscle to accomplish a movement
Stabilizer
A muscle that contracts with no significant movement to maintain a posture or fixate a joint
Glycolysis
The energy pathway used in moderate to high intensity activities that can only be sustained for 30-50 seconds
Name movement compensations observed during a pushing assessment
Low back arches, shoulder elevates, head migrated forward
Motor learning
Repeated practice of motor control processes, which leads to a change in the ability to produce skilled movements
Possible injuries associated with lower crosses syndrome?
Hamstring, low back, anterior knee
Which muscle synergies (muscle groups) are primarily used in a shoulder press?
Deltoid, rotator cuff, traps
Altered reciprocal inhibition, synergistic dominance, & arthrokinetic dysfunction all lead to _?
Muscle imbalance
What are the three support mechanisms of blood?
Transportation, regulation, and protection
Neuromuscular efficiency is
The ability of the neuromuscular system to properly recruit muscles to produce force concentrically, reduce force eccentrically, and isometrically stabilize the entire kinetic chain in all three planes of motion
The recommended rest intervals for resistance training in phase 1 stabilization endurance training of the opt model?
0-90 secs
What is the recommended resistance training exercise selection for phase 2 of the opt model?
Perform 1 strength exercise superset w/ 1 stabilization endurance exercise
List the acute variables for resistance training in phase 2 strength endurance training of the opt model
Strength ex: 8-12 reps, 2-4 sets, 2/0/2 tempo

Stabilization ex: 70-80% intensity 0-60 seconds rest
The recommended intensity level for resistance training in the stabilization endurance phase of the opt model
50-70%
Recommended rest intervals for resistance training in the hypertrophy phase of the opt model
0-60 seconds
reps & sets for resistance training phase 1 stab. end.
12-20 reps 1-3 sets
How many SETS for resistance training in phase 3 (hypertrophy)
3-5 sets
TEMPO for resistance phase 3
2/0/2
Pyramid system
A system of strength training that involves a progressive or regressive system step approach that either increases weight with each set or decrease weight w/ each set
Peripheral heart action system
Resistance training thru circuit training alternating from upper/lower body
Vertical loading
Weight training that alternates body parts from set to set, starting from upper to lower extremity
Horizontal loading
Weight training: perform all sets of exercise or body part before moving on to next exercise or next body part
Muscular hypertrophy
The enlargement of skeletal muscle fibers in response to overcome force from high volumes of tension
Power
The ability of the neuromuscular system to produce the greatest force in the shortest amount of time
Rest period between PAIRS in phase 5 (power) (for weight training)
1-2 minutes
Rest period between CIRCUITS in phase 5 for weight training
3-5
What adaptations are seen w/higher volume training?
Cellular adaptations
% recovery of ATP and PC will occur after 60 sec?
85-90%
Adaptations seen w/lower volume training?
Neurologic adaptation
The 9 acute variables of training
-reps
-sets
-training intensity
-repetition tempo
-training volume
-rest interval
-training frequency
-training duration
-exercise selection
Active-isolated stretches should be how many seconds?
1-2 sec
What to avoid when client has HYPERTENTION
-avoid heavy lifting & valsalva maneuvers
-no over gripping
-modify tempo to avoid extended isometric & concentric muscle action
(Shorter iso&con)
-standing & seated position, no laying down,
-stand up slowly
-progress client slowly
4 P's of Marketing
-Price
-Product
-Place
-Promotion
Directive question
One word answers
4 mechanisms of support
Instrumental support
Emotional support
Informational support
Companionship support
Companionship support
Friends & family come with you to gym
Informational support
Directions, advice suggestion
Estimated Average Requirments
The average daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals who are in a particular life stage & gender group
Adequate intake
Recommended average daily nutrient intake level, based on observed approximations or estimated of nutrient intake that are assumed to be adequate for a group or groups of healthy people. Used when RDA cannot be determined
Tolerable upper intake level
The highest average daily nutrient intake level likely to pose no risk of adverse health affects to almost all individuals in a particular life stage and gender group. As intake increases above this level, the potential risk of adverse health effects increases
Daily recommended intake for FIBER
38g men 25g women
Protein intake for strength athletes
1.2-1.7 g/kg (0.5-0.8 g/lb)
Mono & Poly are the good guys
...
How many non essential amino acids?
20
What are the 8 essential amino acids?
1 isoleucine
2 leucine
3 lysine
4 methionine
5 phenylalanine
6 threonine
7 tryptophan
8 valine
Gluconeogenesis
Amino acid used for energy when body is in negative energy balance
3 Disaccharides
Sucrose
Lactose
Maltose
3 monosaccharides
Glucose
Fructose
Galactose
*how much extra fluid should a person consume for every 15-20 min of exercise?
6-12 ounces
*TEE is the sum total of what three energy components?
1 RMR
2 TEF
3 energy expended during physical activity
Non directive/ open ended
Questions that cannot be answered with 1 word
*4 strips in communication
1 what speaker means
2 what speaker says
3 what listeners hears
4 what listener thinks you mean
Nutrition
The sum of the processes by which an animal or plant takes in and uses food substances
How much carb should an endurance athlete have six days before event to enhance athletic ability
4 g/kg of body weight
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