NASM CPT Review.txt

Progression for the youth population should be based on what?

As adults age what functions decrease:

Special consideration guidelines for basic exercises for Seniors:

Basic exercise guidelines for individuals who are overweight or obese (special considerations):

Basic exercise guidelines for individuas with diabetes:

Basic exercise guidelines for individuas with hypertension:

Basic exercise guidelines for individuas with Coronary Heart Disease:

Basic exercise guidelines for individuas with Osteoporosis:

Basic exercise guidelines for individuas with Arthritis:

Basic exercise guidelines for individuas with Cancer:

Basic exercise guidelines for Women and Pregnancy:

Basic exercise guidelines for individuas with Lung Disease:

Basic exercise guidelines for individuas with Intermittent Claudication/PAD:

A condition that narrows the major arteries that are responsible for suppling blood to the lower extremities

The process by which an animal or plant takes in and uses food substances

Used to build and repair body tissues and structures. 
Can be used for energy if calories or carbohydrates are insufficient in the diet
Made up of amino acids limked together by peptide bonds

Compounds containing carbon, hydrogen, and oxygen (such as sugars, starches, and celluloses), and fibers which make up a large portion of animal foods

A group of compounds that include triglycerides (fats & oils), phospholipids, and sterols

Cannot be manufactured by the body (or are manufactured in insufficient amounts); therefore they must be obtained from the food supply or some other exogenous source

Isoleucine
Leucine
Lysine
Methionine Phenylalanine
Threonine
Tryptophan
Valine

The Recommended Dietary Allowance (RDA) for protien for, General population, Body builders, and Endurance athletes:

Types of carbohydrates:

Simple Carbohydrates

Complex Carbohydrates

Recommended Dietary Allowance (RDA) for fiber

Types of fatty acids:

Recommended Dietary Allowance (RDA) for water:

Importance of water

Effects of dehydration:

Nutrients with the greatest potential for excess dosage in dietary supplements:

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 and gender group.

The average daily nutrient intake level that is sufficient to meet the nutrient requirement of nearly all (97 to 98%) healthy individuals who are in a particular life stage and gender group

A recommended average daily nutrient intake level, based on observed approximations, or estimates of nutrient intake that are assumed to be adequate for a group of healthy people. This is used when an RDA connot be determined.

The highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group. As intake increases the potential risk of adverse health effects increases

For those who are certain about what they want to accomplish are up to__________more likely to successfully make life changes than those who are less certain

A method of asking questions on a step-by-step basis to discover the initial cause of a fault

Vision questions

Individuals who engage in higher-level visionary thinking
or
Lower-level strategic thinking are know as:

The acronym SCAMPI

What is the purpose of a business?

What are all buying decisions based on:

Guildelines for Uncompromising Customer Service (1-3):

Guildelines for Uncompromising Customer Service (4-6):

READ acronym:

Factors that affect communication (%'s):

A process of determining the importance, size, or value of something

Characteristics of Type I muscle fibers

Characteristics of Type II muscle fibers

Muscles as Movers
Prime Mover

Muscles as Movers
Assists prime mover

Muscles as Movers
Stabilize while prime mover and synergist work

Muscles as Movers
Oppose prime mover

The smallest blood vessels, which connect venules with arterioles

Heart functions:
Left ventricle

Heart functions:
Right ventricle

Heart functions:
Left Atrium

Heart functions:
Right Atrium

The amount of blood that is pumped out with each contraction of a ventricle
Approx. 75-80mL/beat

The rate with which the heart pumps
Approx. 70-80 bpm

The combination of how many times the heart beats per minute and how much blood is being pumped out with each beat

Inspiration muscles of the respiratory pump

Expiration muscles of the respiratory pump

Normal breathing requires the use of what primary respiratory muscles:

Heavy breathing requires additional use of what secondary respiratory muscles 

System: Anaerobic

Use: Provides energy for primarily high-intensity (heavy weights), short-duration bouts of exercise (sprints) or activity

Time: up to 10 seconds

System: Anaerobic

Use: Moderate to high-intensity, moderate-duration activities    
(sets of 8-12 reps)
uses breakdown of carbs (glucose) to produce ATP

Time: 30-50 seconds

System: Aerobic

Use: Lower intensity, longer duration activities (walking)

Time: more than 2 minutes

A study that uses principles of physics to quantitatively study how forces interact within a living body

The length at which a muscle can produce the greatest force

Muscle groups moving together to produce movement around a joint

Uses information from the mechanoreceptors to provide info about body position, movement, and sensation as it pertains to muscle and joint force; to produce the most efficient movement

Mechanoreceptors:

A systematic problem-solving method that provides the health and fitness professional with a basis for making educated decisions about exercise and acute variable selection

The alignment and fucntion of all components of thekenetic chain at any given moment

The alignment of the musculoskeletal system that allows our center of gravity to be maintained over our base of support

The ability of the neuromuscular system to monitor and manipulate movement during functional tasks using the least amount of energy, creating the least amount of stress on the kenetic chain

The ability of the nervous system to communicate effectively with the muscular system

Basic functions of Beta-blockers

Heart rate training
Zone one:

Heart rate training
Zone two:

Heart rate training
Zone three:

4 ways to determine body fat percentage:

Test that assesses upper extremity stability

Test that assesses overall athletic ability

Advanced assessment that estimates one-rep maximum and upper extremity strength

Advanced assessment that estimates one-rep maximum and lower extremity strength

On upper extremity strength assessment how much weight is added

Assesses dynamic flexibility and integrated total body strength

Assesses ankle proprioception, core strength, and hip joint stability

Assesses upper extremity neuromuscular  efficiency

Stretching summary
Autogenic inhibition
1-3 sets
20-30 second holds

Stretching summary
Reciprocal inhibition
1-2 sets
1-2 second hold
5-10 repetitions

Stretching summary
Reciprocal inhibition
1 set
10 repetitions
3-10 exercises

Low-intensity exercises consisting of movements that do not necessarily relate to the more intense exercise that is to follow

Low-intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow

Benefits of a cool-down

Stage I (stabilization)

Stage II (strength)

Stage III (power)

Benefits of Curcuit Training:

Importance of balance training:

The ability of the kinetic chain to stabilize a joint during movement

Examples of Dynamic joint stabilization movements

Training environment that provides heightened stimulation to proprioceptors and mechanoreceptors

Example: balance on one footon a half foam roll, while squatting down & reaching across body

Body position progression for balance training

Balance Stabilization exercises

Balance Strength exercises

Balance Power level exercises

Exercises that uses quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction

The ability of muscles to exert maximal force output in a minimal amount of time

Reactive stabilization exercises designed to establish landing mechanics, postural alignment, and reactive neuromuscular efficiency (examples):

Reactive strength exercises, more dynamic eccentric and concentric movement through a full range of motion (examples)

Reactive Power exercises, develop high levels of eccentric strength, dynamic neuromuscular efficiency, and reactive joint stabilization

The ability to move the body in one intended direction as fast as possible

The ability to accelerate, decelerate, stabilize, and change direction quickly, while maintaining proper posture

The ability to react and change body position with maximum rate of force production, in all planes of motion, from all body positions, during functional activities

Initial reaction to stressor such as increased oxygen and blood supply to the necessary areas of the body

Increased functional capacity to adapt to stressors such as increasing motor unit recruitment

A prolonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury

Generally used as antihypertensive (high BP), may also be prescribed for arrhythmias (irregular heart rate)

Diastolic blood pressure is determined when...

The Durnin formula's four sites of skin-fold measurements for body fat

For program design what is the repetition & set continuum

Repetition Tempo Spectrum

A purposeful system or plan put together to help an individual acheive a specific goal

Important  components that specify how each exercise is to be performed
They determine the amount of stress placed on the body

An individuals level of effort, compared with their maximal effort (usually expressed as a percentage)

Amount of physical training performed within a specified period
Based on:
Training phase     Recoverability
Goals                 Nutritional status
Age                    Injury history
Work capacity

Stabilization endurance acute variables for Resistance training:Reps:
                            Sets:
                            Tempo:
                            Intensity:
                            Rest:
                  

Strength endurance acute variables for Resistancetraining:Reps:                           
                           Sets:
                           Tempo:
                           Intensity:
                           Rest: 

Hypertrophy acute variables for Resistance training:Reps: 
            Sets:
            Tempo:
            Intensity:
            Rest:

Maximal Strength training acute variables for Resistance training:Reps:             
                            Sets:            
                            Tempo:           
                            Intensity:        
                            Rest:

Power training acute variables for Resistance training:Reps:   
            Sets:
            Tempo:
            Intensity:
            Rest: