NASM CPT Final Exam Study Guide Questions and answers (Latest Update 2023) (verified Solutions)

NASM CPT Final Exam Study Guide Questions and answers (Latest Update 2023) (verified Solutions) 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. - correct answers Proprioception specialized structures that recognize pressure in tissue and transmit signals to sensory nerves. - correct answers Mechanoreceptors 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 - correct answers Muscle Spindlessensory 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 - correct answers Golgi Tendon Organs connective tissue UNDER fascia that acts as an outer layer of the whole muscle - correct answers Epimysium connective tissue acts as an outer layer of fascicles - correct answers Perimysium between the individual muscle fibers - correct answers Endomysium "slow-twitch", smaller in size, lessforce produced, long-term contractions (stabilization) - correct answers Type 1 Muscle Fiberfast twitch, larger, quick to fatigue, force and power exercises - correct answers Type 2 Muscle Fiber PRIME MOVER, main muscles ex: chest press- pectoralis major - correct answers Agonist ASSIST PRIME MOVER, ex: chest press - ant deltoid, triceps - correct answers Synergist stabilizes while prime mover and assist work. chest press - rotator cuff - correct answers Stabilizer Oppose Prime mover, chest press - posterior delt - correct answers Antagonist gather DEOXGENATED blood returning to the heart from ENTIRE BODY - correct answers Right Atriumgathers OXYGENATED blood coming from the LUNGS - correct answers Left Atrium thin walls pumps under low pressure. Pumps to lungs - correct answers Right Ventricle thick walls, pumps under high pressure to rest of body - correct answers Left Ventricle all of the chemical reactions that happen in our body to maintain itself. Nutrients are acquired, transported and used by the body. - correct answers Metabolism bioenergetics as it relates to the unique physiologic changes and demands on body during exercise - correct answers Exercise Metabolism where enzymes act - correct answers SubstratesSugars, starches, and fiber. Provide the body with a source of fuel and energy required for all daily activities - correct answers Carbohydrates a simple sugar that comes from the digestion of carbs that is transported through the blood and is used or stored as energy - correct answers Glucose the stored form of carbs, when needed it converts to glucose and used - correct answers Glycogen a secondary source of energy - correct answers Fat come from fats, when calories are consumed but not used they are converted and stored in fat cells - correct answers Trigylcerides 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 athletes1 g = 4 calories - correct answers Protein glucose form from non carb sources like amino acids - correct answers Gluconeogenesis Energy storage and transfer unit in the cells. When chemical bonds that hold it together are broken, energy is released - correct answers Adenosine Triphosphate (ATP) molecule produced by ATP - correct answers Adenosine Diphosphate (ADP) simpliest and fastest, occurs without oxygen (anaerobic), provides energy for high intensity, short-duration ex: power and strentgh - correct answers ATP-PC system produces lots of energy for 30-50 sec. Typical bc it falls in the time frame of 8-12 reps - correct answers Glycosis Systemmost complex - correct answers Oxidative System breakdowns triclgycerides into free fatyy acids to produce more ATP - correct answers B- oxidation higher intensity workouts require greater contribution from fat despite the increase in need of fuel source from carbs - correct answers Myth of Fat Burning Zone internal and external forces acting on the human body and the effect produced - correct answers Biomechanics above a reference point - correct answers Superior below a reference point - correct answers inferior reference closest to the center of the body or reference - correct answers Proximalrefernence furthest away - correct answers Distal Reference in front of the body - correct answers Anterior Reference in the back of the body - correct answers Posterior Refernence to the midline of the body - correct answers Medial Reference to the outside of the body - correct answers Lateral refers to a position on the opposite side of the body - correct answers Contralateral positioned on the same side of the body - correct answers Ipsilateral movements of flexion or extension ex: front lunge, bicep curls, squat - correct answers Sagittal Planemovements lateral ex: side lunge, side lat raises - correct answers Frontal Plane divides body in upper and lower halves - correct answers Transverse Plane movement TOWARD the midline of the body - correct answers Adduction movement AWAY from the midline of the body - correct answers Abduction Constant muscle tension ex: eccentric, concentric - correct answers Isotonic constant muscle length - correct answers Isometric The speed of movement is fixed. Usually seen in Rehab facilities - correct answers isokineticcharacterized by how much and direction, influenced applied by one object to another. - correct answers Force a force that produces rotation - correct answers Torque walking or jogging; Builds aerobic base and aids in recovery Maximal HR x .65 (.75) - correct answers Training Zone 1 Group Exercise classes, spinning; Increases Aerobic and Anerobic Endurance Maximal HR x .76 (.85) - correct answers Training Zone 2 Sprinting; Builds high end work capacity Maximal HR x .86 (.96) - correct answers Training Zone 3 220- age - correct answers Estimated Maximal Heart Rate weight proportional to heightBMI= [weight (lbs)/height (inchxinch)] x 703 - correct answers Body Mass Index 96 steps per minute for 3 minutes. Record HR for 60 sec and locate recovery pulse on chart and determine which training zone - correct answers YMCA 3 minute Step Test clients walks a mile on treadmill and HR and time are recorded after. Use formula - correct answers Rockport Walk Test 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 - correct answers Pronation Distortion Syndrome (ASHA)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 - correct answers Lower Crossed Syndrome (high butt) 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 - correct answers Upper Crossed Syndrome (hunch back)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) - correct answers Overhead Squat Assessment does knee adduct and internally rotate (5 each leg) - correct answers Single Leg Squat Assessment does low back arch, shoulders elevate, head move forward? (20 reps) - correct answers Pushing Assessment same as pushing assessment (20 reps) - correct answers Pulling assessment muscular endurance of the upper body (60 sec) - correct answers Push up Test measure upper extremity agility and stabilization. Alteranate touching the opposite hand (15 seconds) - correct answers Davies Testmeasures lower extremity agility and coordination. clients hops in each box single legged, and will have time added if hands come off hips, other leg touches ground, wrong square, does not go back to center. - correct answers Shark Skill Test warm up light 8-10 reps add weight perform 3-5 reps, rest, and increase weight - correct answers Upper Extremity test: Bench ... - correct answers Lower Extremity test: Squat the ability to move a joint through its complete range of motion - correct answers Flexibility Soft tissues ability to be elongated or stretched - correct answers Extensibilitycombination of flexibility and the nervous system's ability to control the rom effficiently - correct answers Dynamic ROM the ability of the nervous system to recruit the correct muscles (agonist, antagonist, synergist, and stabilizers) to produce force (concentric), reduce force (eccentric), and dynamically stabilize (isometric) the body in all 3 planes of motion. - correct answers Neuromuscular Efficiency Predictable patterns of muscle imbalances - correct answers Postural Distortion Patterns the body's tendency to seek the path of least resistance - correct answers Relative Flexibility Alteration of muscle length surrounding a joint Cause: postural stress, repetitive movement, lack of core strentgh - correct answers Muscle Imbalancesimultaneous contraction of one muscle and the relaxation of its ANTAGONIST EX: Bicep curls- biceps brachii contract while triceps brachii relaxes - correct answers Reciprocal Inhibition a tight AGONIST causes a decrease in the function of it ANTAGONIST EX: tight hip flexor (psoas) would decrease neural drive of the hip extensor (gluteus maximus) - correct answers Altered Reciprocal Inhibition when the synergist take over for a weak prime mover. May cause faulty movement patterns EX: tight hip flexor - decrease glute - increase force from synergist (hamstring complex, adductor magnus). - correct answers Synergistic Dominance motion of the joints - correct answers Arthrokinematics biomechanical and neuromuscular dysfuction leading to altered joint motion - correct answers Arthrokinetic Dysfunctionoccurs when the neural impulses sensing tension are greater than the impulses causing muscle contraction - correct answers Autogentic Inhibition constantly repeating the same pattern of motion, which could place abnormal stress on the body - correct answers Pattern Overload states that soft tissue models along the lines of stress - correct answers Davis's Law traditional; the process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds. - correct answers Static Stretching suggested for pre-activity warm up; process of using agonist and synergist to dynamically move the joint into range of motion. 5- 10 reps/ 1-2 seconds - correct answers Active- Isolated Stretchuses the force production and the momentum of the body to take a joint through the full ROM ex: prisoner squates, multiplanar lunges - correct answers Dynamic Stretching by applying gentle force to a knot the muscle fibers are altered from a bundled bunch to a straighter line. - correct answers Myofascial Release (FOAM ROLL) The ability of the respiratory system to supply oxygen-rich blood to skeletal muscles during physical activity - correct answers Cardiorespiratory Fitness planned training programs that improve physiological, physical, and performance adaptations - correct answers Integrated cardiorespiratory training The level of demand that a given activity places on the body - correct answers Intensitythe highest rate of oxygen transport and utilization achieved at maximal physical exertion - correct answers Maximal Oxygen Consumption Frequency, Intensity, Time, Type, Enjoyment - correct answers FITTE excessive volume and a lack of proper rest and recovery - correct answers Overtraining used to recruit the local core stabilizers by drawing the navel in toward the spine - correct answers Drawing-in-maneuver when the abdomin, lower back, and butt muscles are all contracted at the same time - correct answers Bracing provides support from vertebrae to vetebrae EX: Transversus abdominis, internal oblique, pelvic floor muscles, diaphragm - correct answers Local Stabilization Systemmuscles that attach from the pelvic to the spine, transfer loads between upper and lower extremities. Ex: Psoas MAjor, external oblique, portions of internal oblique, gluteus medius, adductor complex - correct answers Global Stabilization System marching, floor bridge, prone cobra, prone iso abs (plank): Regressions- push up position, push up position w/ knees down, hands on bench feet on ground - correct answers CoreStabilizing Exercises Ball Crunch (progress: raise arms overhead), back extensions, reverse crunch, cable rotation - correct answers Core- Strength Exercises Rotation Chest pass, medball pulloverthrow, Front MB oblique throw, soccer throw - correct answers Core- Power Exercises ability of muscles to exert maximal force output in a minimal amount of time. - correct answers Rate of force productionquick,powerful exercises phases: eccentric (loading), amortization (dynamic stabilization), concentric (unloading) - correct answers Plyometric Training the ability to move the body in one direction as fast as possible - correct answers Speed number of strides in a given time - correct answers Stride Rate the distance covered with each stride - correct answers Stride Length proper alignment of leading leg and pelvis, dorsiflexed ankle, knee flexion, hip flexion,and neutral pelvis - correct answers Frontside Mechanics Proper alignment, ankle plantarflexion, hip extension, knee extension, neutral pelvis - correct answers Backside Mechanicsability to accelerate, decelerate, stabilize, and change direction quickly while maintaining posture - correct answers Agility the ability to react and change body position with maximal rate of force in all planes of motion - correct answers Quickness how the body responds and adapts to stress Stages: Alarm Reaction, Resistance DEvelopment, Exhaustion - correct answers General Adaptation Syndrome (GAS) states that the body will adapt to the specific demands being placed on it - correct answers Specific adaptation to imposed demands (SAID) Principle important components that specify how each exercise is to be performed - correct answers Acute Variables AMOUNT of physical training performed in a specified period. - correct answers Training Volumenumber of training sessions performed during a specific period (usually 1 week) - correct answers Training Frequency timeframe from the start of the workout to the end OR length of time (weeks) spent in one phase of training - correct answers Training Duration process by which a living organism assimilates food and uses it for growth and repair of tissues - correct answers Nutrition expression of energy, equal to 1,000 calories - correct answers Calorie 1. Isoleucine 2. Leucine 3. Lysine 4.Methionine 5. Phenylalanine 6. Threonine 7. Tryptophan8. Valine - correct answers Essential Amino Acids Monosaccharide: single sugar units connected to make glucose Disaccharides 2 sugar units (sucrose [sugar], lactose[milk] Polysaccharides: longs chains of mono. Complex carbs(starch/fiber) - correct answers Types of Carbohydrates 38 g/day - young men, 25 g/day - young women - correct answers Daily recommendation for Fiber Saturated: risk for heart disease, raise bad cholesterol Unsaturated: increase good cholesterol Monounsaturated: ONE double bond, olive & canola oil Polyunsaturated: One double bond, cold water fish - correct answers Fatty Acids most concentrated energy source. 1 g = 9 caloriespreserve body heat, regulate nutrients in cells, protects organs, prolonges digestion - correct answers Lipids (Fats) men= 3.0 L (13 cups) daily women = 2.2 L (9 cups) daily (add 8 ounces of water for every 25 lbs over ideal weight) - correct answers Water consumption Recommendations 10% of calories from sat fats, increase physical activity, dec food and bev calories, limit alcohol, 4-6 meals a day, avoid processed food - correct answers Altering Body Composition: FAT LOSS postworkout window- ingest protein and carbs within 90 minutes, spread protein throughout the day, 4-6 meals a day - correct answers Altering Body Composition: LEAN MASS enhances athletic performance. Creatine- Typical dosage 20 grams per day for 5-7 days then 2-5 grams per day for maintenance. Increase in 4-5 lbs, maintenance safe for 2-5 yearsEx: Creatine, builds muscle mass, strentgh, and anerobic performance. Stimulants - correct answers Ergogenic Aids Maintenance, Action, Preparation, Contemplation, Precontemplation - correct answers Stages of change Specific: detailed description of goal Measurable: quantifiable goals Attainable: right mix that are challenging but in reach Realistic: the individual truly believes it can be done Timely: A specific date of completion - correct answers SMART goals aim to change a client's thoughts and attitudes toward exercise and physical activity - correct answers Cognitive Strategies help clients come up with a positive list pertaining to exercise - correct answers Positive Self-Talkthe process created to produce internalized experience to support - correct answers Exercise Imagery