Nasm CPT Final Exam Study Guide with complete solutions

Proprioception The body's ability to to sense the relative position of adjacent parts of the body Ex: when walking our feet give us proprioception about the type of surface we are on. Mechanoreceptors specialized structures that recognize pressure in tissue and transmit signals to sensory nerves. 00:12 01:14 Muscle Spindles sensory receptors in the muscles that are parallel to the muscle fibers and are sensitive to change in muscle length. Spindles stretch with muscle and sends information to CNS. helps to prevent muscles from stretching too far or too fast Golgi Tendon Organs sensory receptors that are located at the point where the skeletal muscle fibers insert into the tendon. Sensitive to change in tension at the rate of change causes the muscle to relax Epimysium connective tissue UNDER fascia that acts as an outer layer of the whole muscle Perimysium connective tissue acts as an outer layer of fascicles Endomysium between the individual muscle fibers Type 1 Muscle Fiber "slow-twitch", smaller in size, lessforce produced, long-term contractions (stabilization) Type 2 Muscle Fiber fast twitch, larger, quick to fatigue, force and power exercises Agonist PRIME MOVER, main muscles ex: chest press- pectoralis major Synergist ASSIST PRIME MOVER, ex: chest press - ant deltoid, triceps Stabilizer stabilizes while prime mover and assist work. chest press - rotator cuff Antagonist Oppose Prime mover, chest press - posterior delt Right Atrium gather DEOXGENATED blood returning to the heart from ENTIRE BODY Left Atrium gathers OXYGENATED blood coming from the LUNGS Right Ventricle thin walls pumps under low pressure. Pumps to lungs Left Ventricle thick walls, pumps under high pressure to rest of body Metabolism all of the chemical reactions that happen in our body to maintain itself. Nutrients are acquired, transported and used by the body. Exercise Metabolism bioenergetics as it relates to the unique physiologic changes and demands on body during exercise Substrates where enzymes act Carbohydrates Sugars, starches, and fiber. Provide the body with a source of fuel and energy required for all daily activities Glucose a simple sugar that comes from the digestion of carbs that is transported through the blood and is used or stored as energy Glycogen the stored form of carbs, when needed it converts to glucose and used Fat a secondary source of energy Trigylcerides come from fats, when calories are consumed but not used they are converted and stored in fat cells Protein Amino acids that build and repair body tissues and structures. A third energy source, usually not until starvation. Recommended 0.8 g per day Adults, 1.2-1.7 per day strength athletes, 1.2-1.4 endurance athletes 1 g = 4 calories Gluconeogenesis glucose form from non carb sources like amino acids Adenosine Triphosphate (ATP) Energy storage and transfer unit in the cells. When chemical bonds that hold it together are broken, energy is released Adenosine Diphosphate (ADP) molecule produced by ATP ATP-PC system simpliest and fastest, occurs without oxygen (anaerobic), provides energy for high intensity, short-duration ex: power and strentgh Glycosis System produces lots of energy for 30-50 sec. Typical bc it falls in the time frame of 8-12 reps Oxidative System most complex B- oxidation breakdowns triclgycerides into free fatyy acids to produce more ATP Myth of Fat Burning Zone higher intensity workouts require greater contribution from fat despite the increase in need of fuel source from carbs Biomechanics internal and external forces acting on the human body and the effect produced Superior above a reference point inferior below a reference point Proximal reference closest to the center of the body or reference Distal refernence furthest away Anterior Reference in front of the body Posterior Reference in the back of the body Medial Refernence to the midline of the body Lateral Reference to the outside of the body Contralateral refers to a position on the opposite side of the body Ipsilateral positioned on the same side of the body Sagittal Plane movements of flexion or extension ex: front lunge, bicep curls, squat Frontal Plane movements lateral ex: side lunge, side lat raises Transverse Plane divides body in upper and lower halves Adduction movement TOWARD the midline of the body Abduction movement AWAY from the midline of the body Isotonic Constant muscle tension ex: eccentric, concentric Isometric constant muscle length isokinetic The speed of movement is fixed. Usually seen in Rehab facilities Force characterized by how much and direction, influenced applied by one object to another. Torque a force that produces rotation Training Zone 1 walking or jogging; Builds aerobic base and aids in recovery Maximal HR x .65 (.75) Training Zone 2 Group Exercise classes, spinning; Increases Aerobic and Anerobic Endurance Maximal HR x .76 (.85) Training Zone 3 Sprinting; Builds high end work capacity Maximal HR x .86 (.96) Estimated Maximal Heart Rate 220- age Body Mass Index weight proportional to height BMI= [weight (lbs)/height (inchxinch)] x 703 YMCA 3 minute Step Test 96 steps per minute for 3 minutes. Record HR for 60 sec and locate recovery pulse on chart and determine which training zone Rockport Walk Test clients walks a mile on treadmill and HR and time are recorded after. Use formula Pronation Distortion Syndrome (ASHA) Short muscles: gastrocnemius, soleus, adductors, hip flexor complex, biceps femoris Long muscles: anterior and posterior tibilias, vastus medium, gluteus medius-maximus, hip external rotators increased knee adduction, knee internal rot, foot pronation Injuries: plantar faciitis, shin splits, patellar tendonitis, low back pain Lower Crossed Syndrome (high butt) Short muscles: gastr, soleus, hip flexor, adductors, lattismus dorsi, erector spinae Long muscles: ant/pos tibilias, glutes max/med, tranversus ab, internal oblique anterior knee pain, low back injuries Upper Crossed Syndrome (hunch back) short muscles: upper traps, sternocleidomastoid, lattismus dorsi, teres major, pec major/minor long muscles: rhomboids, mid traps, lower traps, teres minor, scapular elevation and dec shoulder extension and rotation Overhead Squat Assessment sit the height of a chair, arms and elbows fully extended above head. The tibia and torso should be in line Comps: low back arch, inward knees, flat feet, forward lean, arms fall forward ( 5 reps) Single Leg Squat Assessment does knee adduct and internally rotate (5 each leg) Pushing Assessment does low back arch, shoulders elevate, head move forward? (20 reps) Pulling assessment same as pushing assessment (20 reps) Push up Test muscular endurance of the upper body (60 sec) Davies Test measure upper extremity agility and stabilization. Alteranate touching the opposit