NASM CPT Final Exam Study Guide: Updated A+ Guide
Solution
Davis's Law - ANSWERStates that soft tissue models along the lines of stress
Mechanical effect that occurs from myofascial rolling - ANSWERCompress to the
local myofascia, relaxes the tissues by increasing bloodflow
What causes coronary heart disease? - ANSWERatherosclerosis
Phase 4 of OPT Model - ANSWERMaximal strength
Phase 3 of OPT Model - ANSWERMuscular Development
Phase 2 of OPT Model - ANSWERStrength Endurance Training
Phase 1 of OPT Model - ANSWERStabilization Endurance Training
Phase 5 of OPT Model - ANSWERPower Training
Wolff's Law - ANSWERA bone grows or remodels in response to forces or demands
placed upon it
specificity principle - ANSWERstandard which states that gradual increase of a
physical demand on the body will improve fitness
Archimedes' Principle - ANSWERthe buoyant force on an object is equal to the
weight of the fluid displaced by the object
The TRX Rip Trainer should be most beneficial to which of the following phases of
the OPT model? - ANSWERPhases 1, 2, and 5
What are the primary levels of the OPT model - ANSWERStabilization, Strength,
Power
What does the electron transport chain do? - ANSWERuses the high-energy
electrons from glycolysis and the Krebs cycle to convert ADP into ATP
maintenance stage - ANSWERhas been consistently exercising for 6 months or more-
less tempted to stop-continues indefinitely
action stage - ANSWERhas been exercising for up to 6 months
contemplation stage - ANSWERstage of change in which people are considering
changing behavior in the next 6 months but have taken no steps to start
,precontemplation stage - ANSWERstage of change in which people have made no
changes or plans to change
preparation stage - ANSWERstage of change in which people are getting ready to
make a change within the next month
To quantify body compositional (fat mass loss) changes (A Fitness assessment
measure) - ANSWERBody composition measurement
Core stability is defined as - ANSWERThe ability to maintain position stabilizing spine
while extremities are moving
Arthokinematics - ANSWERjoint motion (unseen)
3 major types: roll, slide, spin
Osteokinematics - ANSWERmovement of bones around a joint axis (visible)
Biomechanics - ANSWERThe science concerned with the internal and external forces
acting on the human body and the effects produced by these forces.
Kinesiology - ANSWERstudy of movement
type 1 osteoporosis - ANSWER"primary" caused by normal aging/lower estrogen &
progesterone- following menopause
type 2 osteoporosis - ANSWER"secondary" due to medical condition/alcohol abuse
or smoking
Training Frequency - ANSWERThe number of training sessions performed during a
specified period (usually 1 week)
Training Intensity - ANSWERAn individual's level of effort, compared with their
maximal effort, which is usually expressed as a percentage.
Training Volume - ANSWERThe sum of the (reps x sets) x resistance used.
Training Duration - ANSWERamount of time of a training session
Unloading phase - ANSWERThe concentric phase
stretch-shortening cycle - ANSWEReccentric (stretch) contraction followed
immediately by concentric (shortening) contraction
Amortization phase - ANSWERthe transition period between the eccentric and
concentric actions during plyometrics; a crucial part of the stretch-shortening cycle
that contributes to power development
, loading phase - ANSWERThe eccentric phase of a reactive exercise
posterior pelvic tilt cause - ANSWERRectus abdominis and hamstrings are thought to
be tight causes LESSER lordotic curve to lumbar spine
anterior pelvic tilt cause - ANSWERHip flexors and erector spinae are expected to be
tight causes GREATER lumbar lordosis
PAR-Q reflects what three health indicators - ANSWERCurrent activity level, signs
and symptoms of disease, desired exercise intensity
high risk waist to hip ratio - ANSWERMen: moderate >0.96-1.
high>1
Women: moderate>0.81-.85
high >.86
Stages 3-5 (of the 5 stages/4 zones) are most appropriate for - ANSWERatheletes and
advanced fitness enthusiasts who seek greater cardiorespiratory conditioning (stages
1-2 are best for those seeking to improve health)
Muscle involved in shoulder Extension in pulling movements - ANSWERLatissimus
Dorsi, teres major and minor, posterior deltoid
What percentage of people experience low-back pain in their lifetime - ANSWER80%
venous pooling - ANSWERaccumulation of the blood in a part of the body
peripheral resistance - ANSWERthe opposition that blood flow encounters in vessels
away from the heart
Frank-Starling Law of the Heart - ANSWERthe more the heart fills with blood during
diastole, the greater the force of contraction during systole
Valsalva maneuver - ANSWERforcible exhalation against a closed glottis, resulting in
increased intrathoracic pressure
Stage 1 of training - ANSWERGoal: build aerobic base & foundational fitness
Steady State
below VT1
Improve cardio fitness
Work up to 30
once can do 30 min 3xwk ready for stage 2
Stage 2 of training - ANSWERIntermediate cardio fitness. Ready to train at higher
intensities.
Solution
Davis's Law - ANSWERStates that soft tissue models along the lines of stress
Mechanical effect that occurs from myofascial rolling - ANSWERCompress to the
local myofascia, relaxes the tissues by increasing bloodflow
What causes coronary heart disease? - ANSWERatherosclerosis
Phase 4 of OPT Model - ANSWERMaximal strength
Phase 3 of OPT Model - ANSWERMuscular Development
Phase 2 of OPT Model - ANSWERStrength Endurance Training
Phase 1 of OPT Model - ANSWERStabilization Endurance Training
Phase 5 of OPT Model - ANSWERPower Training
Wolff's Law - ANSWERA bone grows or remodels in response to forces or demands
placed upon it
specificity principle - ANSWERstandard which states that gradual increase of a
physical demand on the body will improve fitness
Archimedes' Principle - ANSWERthe buoyant force on an object is equal to the
weight of the fluid displaced by the object
The TRX Rip Trainer should be most beneficial to which of the following phases of
the OPT model? - ANSWERPhases 1, 2, and 5
What are the primary levels of the OPT model - ANSWERStabilization, Strength,
Power
What does the electron transport chain do? - ANSWERuses the high-energy
electrons from glycolysis and the Krebs cycle to convert ADP into ATP
maintenance stage - ANSWERhas been consistently exercising for 6 months or more-
less tempted to stop-continues indefinitely
action stage - ANSWERhas been exercising for up to 6 months
contemplation stage - ANSWERstage of change in which people are considering
changing behavior in the next 6 months but have taken no steps to start
,precontemplation stage - ANSWERstage of change in which people have made no
changes or plans to change
preparation stage - ANSWERstage of change in which people are getting ready to
make a change within the next month
To quantify body compositional (fat mass loss) changes (A Fitness assessment
measure) - ANSWERBody composition measurement
Core stability is defined as - ANSWERThe ability to maintain position stabilizing spine
while extremities are moving
Arthokinematics - ANSWERjoint motion (unseen)
3 major types: roll, slide, spin
Osteokinematics - ANSWERmovement of bones around a joint axis (visible)
Biomechanics - ANSWERThe science concerned with the internal and external forces
acting on the human body and the effects produced by these forces.
Kinesiology - ANSWERstudy of movement
type 1 osteoporosis - ANSWER"primary" caused by normal aging/lower estrogen &
progesterone- following menopause
type 2 osteoporosis - ANSWER"secondary" due to medical condition/alcohol abuse
or smoking
Training Frequency - ANSWERThe number of training sessions performed during a
specified period (usually 1 week)
Training Intensity - ANSWERAn individual's level of effort, compared with their
maximal effort, which is usually expressed as a percentage.
Training Volume - ANSWERThe sum of the (reps x sets) x resistance used.
Training Duration - ANSWERamount of time of a training session
Unloading phase - ANSWERThe concentric phase
stretch-shortening cycle - ANSWEReccentric (stretch) contraction followed
immediately by concentric (shortening) contraction
Amortization phase - ANSWERthe transition period between the eccentric and
concentric actions during plyometrics; a crucial part of the stretch-shortening cycle
that contributes to power development
, loading phase - ANSWERThe eccentric phase of a reactive exercise
posterior pelvic tilt cause - ANSWERRectus abdominis and hamstrings are thought to
be tight causes LESSER lordotic curve to lumbar spine
anterior pelvic tilt cause - ANSWERHip flexors and erector spinae are expected to be
tight causes GREATER lumbar lordosis
PAR-Q reflects what three health indicators - ANSWERCurrent activity level, signs
and symptoms of disease, desired exercise intensity
high risk waist to hip ratio - ANSWERMen: moderate >0.96-1.
high>1
Women: moderate>0.81-.85
high >.86
Stages 3-5 (of the 5 stages/4 zones) are most appropriate for - ANSWERatheletes and
advanced fitness enthusiasts who seek greater cardiorespiratory conditioning (stages
1-2 are best for those seeking to improve health)
Muscle involved in shoulder Extension in pulling movements - ANSWERLatissimus
Dorsi, teres major and minor, posterior deltoid
What percentage of people experience low-back pain in their lifetime - ANSWER80%
venous pooling - ANSWERaccumulation of the blood in a part of the body
peripheral resistance - ANSWERthe opposition that blood flow encounters in vessels
away from the heart
Frank-Starling Law of the Heart - ANSWERthe more the heart fills with blood during
diastole, the greater the force of contraction during systole
Valsalva maneuver - ANSWERforcible exhalation against a closed glottis, resulting in
increased intrathoracic pressure
Stage 1 of training - ANSWERGoal: build aerobic base & foundational fitness
Steady State
below VT1
Improve cardio fitness
Work up to 30
once can do 30 min 3xwk ready for stage 2
Stage 2 of training - ANSWERIntermediate cardio fitness. Ready to train at higher
intensities.
